11 Tips How to Manage Your Stress

Stress is a fact of life for every normally people. You may not be able to get rid of stress, but you can reduce it. You will feel better if you can find ways to get stress out of your system. The best ways to manage stress are different for each person. There are 11 tips how to manage stress and you can choice them that compatible with you:

1. Learn better ways to manage your time
You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first

2. Find better ways to cope
Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.

3. Take good care of yourself
Get plenty of rest. Eat well. Do not smoke. Limit how much alcohol you drink.

4. Try out new ways of thinking
When you find yourself starting to worry, try to stop the thoughts. Work on letting go of things you cannot change. Learn to say “no.”

5. Ask for help
People who have a strong network of family and friends manage stress better.

6. Exercise
Regular exercise is one of the best ways to manage stress. Walking is a great way to get started.

7. Write
It can help to write about the things that are bothering you.

8. Let your feelings out
Talk, laugh, cry, and express anger when you need to.

9. Do something to enjoy
A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.

10. Learn ways to relax your body
This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.

11. Focus on the present
Try meditation, imagery exercises, or self-hypnosis. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.


Source : Healthwise

7 Tips to Get Healthy While You Are Pregnant

It is always important to take whatever steps you can to be healthy, but while you are pregnant it is even more important, not only do you need to take good care of yourself, you are also profoundly affecting the life of another person – your baby. Here are 7 tips to help you get a healthy while you are pregnant :

1.If you smoke, stop smoking
Babies born to mothers who smoke have a lower average birth weight, are more likely to be born prematurely, and are at greater risk of death from sudden infant death syndrome than babies of non-smokers.

2. Eat fruits and vegetables more
Research has shown that women only need an extra 200-300 calories a day while pregnant, and you may be eating those extra calories anyway. What is important is to ensure that you get the protein, vitamins and minerals necessary to build another human being. Those extra 200-300 calories should not be squandered on chocolate or crisps, but should be eaten as fruit, vegetables, etc. It is also important to increase your water intake, which will help avoid constipation.

3. Eat or drink multivitamin and mineral supplement
There are now ones specially formulated for pregnant women. Ideally these should be started before you become pregnant, so that you are in the best shape possible for the pregnancy, and then continued throughout your pregnancy. An adequate supply of vitamins and minerals is important right from conception.

4. Stop drinking of alcohol
This can seem hard on the pregnant woman when everyone else is drinking, but it is important to remember that alcohol is a poison for the growing baby, and no caring mother willingly gives her baby poison.

5. Doing exercise routinely
Although adequate rest is vitally important, most experts believe that healthy pregnant women should be taking 30 minutes of moderate exercise every day.

6. Minimize exposure to toxic chemicals
It is also important to minimize exposure to toxic chemicals while pregnant, so spending a lot of time painting the house and laying new carpets is not a good idea, especially in the early stages of pregnancy when the baby is particularly vulnerable.

7. Don’t stress
Many women find pregnancy stressful, and this can be a particularly good time to turn to safe, non-invasive options such as Bach flower remedies, homeopathy, kinesiology and other therapies. Making a new life is something miraculous. Doing the best you can for that new life starts long before you have the baby in your arms for the first time.


Source : Jane Thurrnell/Article-emporium

10 Tips for Lowering Your Blood Pressure

Here are 10 tips compiled from the American Medical Association, and other resources for lowering your blood pressure and may save your life.
1. Quit smoking
The deadly habit doubles your chances of heart disease. One scary study revealed that smokers have blood pressure levels up to 10 points higher than their non-smoking counterparts.

2. Reduce alcohol intake
It raises blood pressure. Two or more drinks per day could put you in the danger zone.

3. Cut back on sodium usage
Excess salt can lead to high blood pressure in some individuals. The Nutrition Board of the Natural Academic of Sciences suggests a range of 1,100 ma to 3,300 mg with 2,400 mg as the daily average. Perk up your food instead with spices, herbs and salt-free seasonings.

4. If you are obese or overweight, take of a few-or a lot-of pounds
Losing weight can help lower your blood pressure. For a personalized weight loss & fitness program, you can call professional one.

5. Eat foods high in starch and fiber
Fresh fruits and vegetables are beneficial for bringing those numbers down.

6. Make your diet low in saturated fat, total fat and cholesterol
Indulge in fat-free or low-fat dairy products. These diets are rich in potassium, calcium, magnesium and protein. Please call professional one for sources RDA and role of fat, various vitamins & minerals in your body

7. If prescribed, take your anti-hypertension - medications used to treat high blood pressure.
And continue taking them until your doctor tells you otherwise. Many sufferers need to take anti-hypertension the rest of their lives.

8. Get moderate exercise
Physical activities help control weight and reduce blood pressure. But don't overdo it. Start out walking, swimming, jogging or riding a bike.

9. Learn to check your own blood pressure
When you buy a blood pressure cuff-the instrument used to measure blood pressure-have your doctor check it first to make sure the readings are accurate.

10. Avoid over-the-counter medications
Especially decongestants. The worst for people with high blood pressure are typically products that treat cold, cough or sinus problems.


Article Source: Article Hub

10 Tips How to Stay Young

1. Throw out nonessential numbers
This includes age, weight and height. Let doctors worry about them. That’s why you pay them.

2. Keep only cheerful friends
The grouches pull you down. Keep this in mind if you are one of those.

3. Keep learning
Learn more about computers, crafts, gardening or whatever. Never let the brain get idle. An idle mind is the devil’s workshop and the devil’s name is Alzheimer’s.

4. Enjoy the Simple Think

5. Laugh often, long and loud until you gasp for breath
And if you have a friend who makes you laugh, spend lots of time with Her/Him.

6. Surround yourself with what you love
Whether it’s family, pets, keep sakes, music, plants, hobbies or whatever. Make a spot your refuge. Keep good relationship with GOD.

7. The tears happen
Endure, grieve and move on. The only person, who is with us in our entire life, is you. LIVE while you are alive

8. Cherish your health
If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, GET HELP.

9. Don’t take guilt trip
Take a trip to the mall, even to the next country, to a foreign country but NOT to where the guilt is.

10. Tell people you love that you love them at every opportunity.

5 Tips to Lower Your Cholesterol Level

You can lower cholesterol without drugs by following some basic steps that will not only change your cholesterol readings, but also improve your health today and in the future. So often we use a prescription drug and hope it will magically cure whatever ails us. The truth is prescription drugs for lowering cholesterol do work. The problem is both the short term and long-term side effects.
Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control. Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack.
Here are 5 steps you can take today to lower your cholesterol without prescription drugs.
1. Eat right
May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices. A low fat and low cholesterol diet is the first step toward lowering cholesterol.

2. Exercise
Improving cardiovascular health is a step toward reversing the effects of high cholesterol. Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system.

3. Quit smoking
If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated. When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen. This can lead to a heart attack. If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

4. Relax
Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress.

5. Talk to your doctor
Not all doctors are quick to prescribe medications. In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol. It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you. In addition, do not stop taking medications before consulting with your doctor. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

Source : EzineArticles/ Frank Mangano

10 Tips to Travelling by Air During Pregnancy

Even healthy pregnant women can find air travel a bit of a challenge. Remember, all the aches and discomforts you have on the ground, like leg cramps, indigestion, constipation, and heartburn, can accompany you on the plane as well. Here are some ways to make air travel less stressful and more comfortable.
1. Bring support hosiery to prevent swelling in your feet and legs, acetaminophen for minor pain, extra snacks, and water to drink during the flight.

2. Reserve an aisle seat to give yourself more room to stretch your legs and make it easier to get in and out of your seat.

3. To reduce the risk of blood clots, stroll up and down the aisle every hour and flex and extend your ankles to improve circulation. Of course, a full bladder may work as an unintended aid in getting you moving.

4. Drink plenty of liquids during the flight. Dehydration can slow down blood flow in the placenta and put you at greater risk for a blood clot.

5. To help prevent discomfort, avoid eating or drinking gas-producing foods before your flight, because trapped gases expand at higher altitudes.

6. If you suffer from nausea, ask your doctor to prescribe an antiemetic medication that's safe and will reduce the nausea or need to vomit.

7. If traveling abroad, check that your health insurance will cover you. Purchase a supplemental travel insurance policy if necessary.

8. If you'll require routine prenatal care at your destination, know what health care facilities are available before you go.

9. Travel with a companion if at all possible.

10. Finally, whether the airline requires it or not, it's a good idea to carry documentation with you that lists your due date.

Source : www.AHealthyMe.com

7 Benefits Secret of Coffe

Did you know that coffee can actually do a lot more than simply give you a boost in the morning? There are actually a number of health benefits to drinking coffee regularly. So, before you make the switch to herbal tea, read on to learn more about what coffee can do for you and your body.
1. Reduced Gall Stones
The Harvard School of Public Health recently published a study indicating that drinking caffeinated coffee on a regular basis can dramatically decrease the incidence of gall bladder disease and gall stones in both women and men.

2. Reduced Risk for Alzheimer's Disease
Two studies, one published in the European Journal of Neurology, have shown that individuals who drank about 2 cups of caffeinated coffee per day were less likely to develop Alzheimer's disease than individuals who drank no coffee or a small to moderate amount.

3. Reduced Risk for Parkinson's Disease
Studies have shown that the amount of coffee and caffeine consumed could be inversely related to an individual's likelihood of contracting Parkinson's disease. This means the more coffee you drink, the lower your chances are for developing the disease.

4. Antioxidants and Cancer-Fighting Properties
Coffee is a powerful source of antioxidants - agents that combat cancer-causing free radicals. Coffee is chock full of the compound methylpyridinium, which can't be found in many other food items and not at the level available in coffee. You can get antioxidants from both caffeinated and decaffeinated coffee as long as the beans are sufficiently roasted.

5. Increased Cognitive Ability
Studies have shown that regular coffee drinkers frequently score significantly higher on cognitive ability tests, spatial awareness exams, IQ tests, and short term memory studies.
The effects of coffee on an individual's cognitive ability appeared to be more pronounced in elderly study participants and women.

6. Bowel Stimulation
Coffee is a stimulant and also a laxative. Some alternative practitioners even prescribe coffee enemas to stimulate the lower colon.
However, because coffee is also a diuretic, it can cause constipation in some individuals.

7. Reduced Risk for Gout
A large study of over 45,000 men that was conducted over a 12-year period showed the amount of coffee consumed was inversely related to their risk or likelihood of developing gout.

Remember, everything should be practiced in moderation, and health concerns should always be discussed with a medical professional. So, while a moderate amount of coffee has its benefit, an excessive amount can also cause problems. Heavy coffee drinking can lead to irritability, anxiety, sleep deprivation, cardiovascular problems and higher cholesterol levels.

Source : www.ezinearticles.com / W Johnson

7 Diet Secrets of The Celebrities

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.
So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.
1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:
40% Low glycemic carbohydrates-Foods such as beans, fruits and vegetables, legumes
30% lean proteins-Tofu, fish, chicken, turkey, beef and low fat dairy products
30% essential fats-nuts and seeds, fish and olive oils
It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

6 Basics of Brushing

1. Brushing and flossing are something we all learn at an early age. The proper way to brush your teeth takes less than 2 minutes, although many people tend to spend much longer, or much less. Most adults tend to spend less than a minute, which isn’t enough time to clean your teeth. To get the right amount of time brushing, you should try using a stopwatch while you brush.

2. When you brush your teeth, you should avoid using pressure but instead use short, gentle strokes. You should focus on hard to reach places, and make sure that you get the areas between your teeth as well. You should also make sure you get eating surfaces as well, along with your upper and lower gums. If you focus on all areas of your mouth, you’ll get everything when you brush.

3. Along with using the proper brushing techniques, you will also need to use the right toothpaste as well. There are a variety of toothpastes available, designed to help you with a variety of different conditions. You can get toothpaste that will prevent toothaches, stop sensitivity, and prevent things such as tartar and gingivitis. Toothpaste is the best way to protect your teeth, therefore you should always ask your dentist what type of toothpaste he recommends for you.

4. To get the most out of brushing, you’ll need to have a good toothbrush. There are many different models to choose from, which can make it extremely difficult to choose one. When you make your choice, you should look for brushes that have soft bristles. Soft bristles are easy on your gums, and they will remove plaque and other debris from your teeth. A small head is also preferred, as it can easily reach hard to get places, such as your back teeth.

5. You should also remember to replace your brush every couple of months, or when it starts to show signs of wear. If you’ve had a cold you should replace your toothbrush, simply because the bristles can contain germs that could get you sick all over again. Toothbrushes that show wear should always be replaced, as they can have an impact on your gums. If the bristles start to get worn down, they can tear away at your gums, leading to sensitivity.

6. To get the most from your brushing, you should always use a bit of common sense and ask your dentist for his recommendations. Brushing your teeth will help keep them healthy, and prevent the buildup of plaque and tartar. Keep in mind that brushing does help your teeth, although you still need to go to your dentist for regular checkups. If you take care of your teeth and brush them on a regular basis - you will keep them free of infections and cavities.

9 Tips for Eating Healthy

Use these tips for eating healthy to make changes gradually in your menu. Don't suddenly change overnight; you won't be able to cope due to the overwhelming effect and it may hamper your goal of eating healthily.
Just start with small changes; you'd be amazed how they add up to become positive, permanent eating habits.
Let’s see how you can use the tips to achieve this time-tested strategy.

1. Eat for Varieties Food
According to food experts, you need more than 40 different nutrients for good health and no one food provides them all. Hence, pick a variety of nutrient-dense foods that include fruits & vegetables; whole grain bread/pasta & other whole grain products; meat; poultry; dairy products; fish & other protein foods, to get the different nutrients.

2. Balanced Menu
If you eat a food high in carbohydrate like rice or wheat flour, fat or sugar, eat for other foods that are low in these ingredients. If you miss out any food group one day, make up for it the next day. Your overall menu in a week should assemble into a healthy one.

3. Eat Food Based On Total Eating Pattern
There are no good or bad foods. When you eat in moderation, all foods can constitute a part of your meals that give you healthy nutrients.
Don't feel guilty when you eat fried stuff, potato chips, chocolates, cookies, cakes; fast foods.....The most important thing - eat them in moderation and eat other foods to provide the balance and variety.

4. Pin on Plenty of Whole Grains, Fruits & Vegetables
Get 6-11 servings from the food group of bread, rice, pasta and cereal, out of which 3 servings should be whole grains.
P/S: 1 serving = 1 piece or 4 oz
P/S: Whole grains are foods such as oatmeal, whole-wheat bread/pasta, brown rice and barley
Eat 2-4 servings of fruits and 3-5 servings of vegetables
P/S: 1 serving of fruit = 1 piece or 4 oz; 1 serving of vegetable = 6 oz

5. Eat for Moderate Portions
What's a moderate portion?
For instance, for cooked meat, the portion you should eat is 3 oz or same size as a deck of playing cards.
The thing to adhere to is to keep all portion sizes reasonable. You should be able to know how much is reasonable and moderate portion for you, going by the average daily intake you've been eating. Stop eating when you're full. Don't over eat.

6. Don't Totally Eliminate Certain Foods
Remember, there are no good or bad foods. So, don't totally cut certain foods out of your menu simply because they're perceived as "bad".....Just reduce the intake of these perceived "bad" foods. That means if you love fried chips; ice cream; cakes or pizzas, you don't have to give them up; just eat them less often and eat moderate or smaller portions.

7. Adhere To Regular Meals
Regular meals mean breakfast, lunch and dinner. Don't skip these 3 regular meals as skipping them could make you hungrier and you resort to over-eating. Snacking in between meals is OK provided you don't snack so much that you can't eat your regular meals.

8. "Feast" At Lunch Time
Whenever possible, eat your main meal at lunch and a light meal at dinner. This is a healthier way to eat and good for your body's digestive system.

9. Hydration
Drink plenty of water to keep your body hydrated minimum 2 liter per day.


Source : ezinearticles

7 Tips to Help You Quit Smoking

Althougt quit away from smoking is very difficult, we must quit away as soon as possible because of negative effect. There are 7 tips to help you quit smoking :
1. Make a plan
Preparing to quit is an important first step. There's no one right way to stop smoking, but smokers who lay the groundwork are much more likely to succeed. Make a list of the people, places, and pastimes associated with your smoking -- anything that "triggers" your behavior. One of the hardest things about being a regular smoker and then giving it up is that you'll always know how good that after-dinner smoke tastes. Come up with a plan for coping with each of those triggers. For example, after a meal you may want to get up and take a walk -- or brush your teeth. If a cigarette automatically appears in your mouth when you leave work at the end of the day, substitute a lollipop or a toothpick (the oral fixation fostered by smoking is one of its more insidious aspects). If a glass of wine makes you reach for a cigarette, you may want to avoid alcohol for the first week or so.

2. Set a quit date
Pick a date that's realistic and allows you to develop your plan. Try to select a time period when you don't anticipate being under much stress yet will be too busy to sit around thinking about smoking. It may also help to start at a time when you'll have a little extra impetus. For example, if you're going to visit people around whom you can't smoke (your grandparents or your in-laws, perhaps), vow to remain smoke-free after the trip is over. You'll have a few days under your belt already.

3. Tell your friends and family about your plan
Having their support and knowing they're counting on you can increase your motivation to stick with it.

4. If involving others doesn't suit you, become a "quiet quitter"
For some people, kicking the habit without all the fanfare and questions from concerned supporters is easier in the long run. Knowing that everyone's "counting on you" might stress you to the point of failure instead of bolstering your resolve. Which approach will work best depends on your personality.

5. Take it day-by-day -- or even trigger-by-trigger
This may sound like "addiction-speak," but it works. To approach the process by thinking, "I can't wait until I've been nicotine-free for a week" won't help you with that craving you get with your morning coffee on the very first day.
Keep busy. If you find yourself obsessing about smoking, find something to do. Come up with activities that engage you in some way: Make a quick phone call, take a short walk, talk with a coworker or friend.

6. Keep busy
If you find yourself obsessing about smoking, find something to do. Come up with activities that engage you in some way: Make a quick phone call, take a short walk, talk with a coworker or friend. 5. Develop new interests.

7. Develop new interests
Take a class, embark on a household improvement project, or start an exercise routine. Exercise -- whether walking, biking, jogging, swimming, or taking an aerobics class -- can distract your mind and body from the desire for cigarettes. Any of these activities can make you feel better and improve your health. And chances are the healthier you feel, the less you'll want to taint that by smoking.

Source : AHealthyMe

5 Alternative Treatments to Quit Smoking

With millions of people in the vise grip of a tobacco addiction, it's little wonder we're inundated with products and programs to help smokers quit. Nor does it come as a surprise that many are turning to alternative therapies in their fight to kick nicotine. Whatever method you try, nothing is going to work without some will power and a strong desire to stop. Whether you're trying to quit cold turkey, with help from nicotine patches and gum, or using alternative means such as acupuncture, you won't be successful until you're ready and determined. Here are some popular alternative methods that just might help you go nicotine free.

1. Acupuncture
Acupuncture has been shown to increase levels of endorphins (opiate-like substances the body produces), which are known to calm the system and may consequently soothe cravings. Most acupuncturists recommend at least four treatments during the first month of quitting; acupuncture performed on the ear is reported to be most effective. Clinical trial results are mixed, and a recent literature review published in the British journal Tobacco Control found acupuncture was as effective as behavior therapy but inferior to nicotine-replacement therapy. Some research is promising, however. One British study of 78 smokers found that 12.5 percent of those using acupuncture had quit smoking six months after treatment, compared to zero in the control group.
If you'd like to give acupuncture a try, ask your friends and family to recommend practitioners, or visit the American Academy of Medical Acupuncture Web site, for referrals by state. You can also get a list of board-certified acupuncturists by phoning the National Certification Commission for Acupuncture and Oriental Medicine, (904) 598-1005.

2. Herbal Remedies
While no herb has been proven to replace nicotine effectively in the way that substitutes such as Nicorette do, chamomile and valerian may be able to ease your transition to life as a nonsmoker. The calming effect of these herbs can help you cope with stressful situations that might otherwise lead you to smoke. If your feelings are already on an even keel, the herbs make it easier to handle unexpected cigarette cravings without tumbling off the wagon.
On rare occasions chamomile may produce an allergic reaction in people prone to hay fever. Don't use valerian if you're taking other sedatives, as it may intensify their effects, including side effects. Keep in mind that the government doesn't regulate herbal supplements as strictly as it does other drugs, so quality and potency can vary from bottle to bottle. In rare cases, supplements may be contaminated with undesirable substances.

3. Hypnosis
Hypnosis is not the can't-miss solution many advertisements claim it to be, but it does have a decent track record. In single-session studies designed by Herbert Spiegel, MD in 1993, 20 to 35 percent of smokers who underwent hypnosis by highly trained therapists succeeded in quitting smoking and hadn't lit up again as of a year later. More recently, a 2004 study of 21 smokers undergoing hypnosis found that 81% had stopped smoking by the end of treatment and 48% still hadn't started up again after a year. In light of its modest but respectable success in trials and its relatively risk-free nature, hypnosis is probably worth a try.

4. Nutrition and exercise
Eating regular meals and cutting down on fat in your diet can help manage blood sugar changes associated with quitting cigarettes. And regular exercise can help you deal with tensions in your life without cigarettes; if you don't have time to go to a gym, try walking for 45 minutes each day. When you're at home and have the urge to light up, try moving around or lifting some light weights for a few minutes instead.

5. Massage
Little research has been done in this area, but a month-long study of 20 smokers at the University of Miami's Touch Research Institute found that a two-minute hand or ear self-massage significantly curbed cravings and cut daily cigarettes from 16 to one. Subjects reported better moods, less anxiety, and fewer, less intense cravings. A simple palm massage with your thumb, followed by a massage of every finger from tip to knuckle, might just give you the edge you need in the quitting game -- if nothing else, it will give your hands a soothing break during the workday.

-- Benj Vardigan is a senior editor for Consumer Health Interactive and the winner of an Outstanding Young Journalist award from the Northern California chapter of the Society of Professional Journalists. Betty Szudy is a hazardous materials specialists at the Labor and Occupational Health Program at the University of California at Berkeley.

8 Tips to Travelling During Pregnancy

If you're planning to take a trip while pregnant, you should check with your doctor to be sure it's safe for you to travel. Unless you have complications with your pregnancy, most women can travel safely.
Here are 8 travel tips to keep you safe and comfortable during pregnancy, courtesy of the American Pregnancy Association:

1. Travel during the second trimester is usually most comfortable -- after morning sickness has passed and the fatigue of the third trimester is still ahead.

2. Wear comfortable, loose clothing and comfortable shoes.

3. Take things to make you more comfortable, like a pillow from home and some snacks that satisfy you.

4. If you're driving, stop to get up and stretch often and take plenty of bathroom breaks.

5. Always take your prenatal records with you on the road.

6. Be safe: Wear your seat belt and follow safety instructions for whatever transportation you use.

7. Drinking enought water

8. If you on a long trip, every 2 hours you must take a rest about 5 minutes with walking or standing beside your car

Source : HealthDay News

Vitamins That Help With Hair Growth

Loss of hair, or baldness, is the result of not having enough vitamin B supplements. Vitamin B is very important, as it contains B3 niacin, which is very important for growing hair. Vitamin B6 is another important vitamin, containing nutrients such as sulfur, biotin, magnesium, and zinc. Without these vitamins, your body won’t be able to grow hair as much, which commonly results in balding or hair loss as we get older.

What many people fail to realize, is the importance of vitamin B. Research has shown in the past that vitamin B is very important to hair growth. Men who consume foods that are rich in vitamin B are less likely to experience hair loss. Vitamin B is an essential vitamin, and also one that enriches the overall quality and thickness of hair.

Vitamin A is also important with hair growth. To get the proper amount of vitamin A, you should consume fatty acids. Some examples include flaxseed oil, primrose, and salmon oil. If you consume these types of fatty acids, you’ll get the right amount of vitamin A that is needed to enhance the growth of your hair. If you are worried about hair loss, you should make sure that you are getting enough vitamin A and vitamin B.

Vitamin E is also important for hair growth, as it stimulates your intake of oxygen and helps to improve your blood circulation as well. If your blood is circulating properly, then the growth of your hair will be enhanced. The proper circulation of blood is very important with hair growth, as the blood is what helps your hair to grow, and the necessary vitamins to flow through your body.

Another necessary vitamin for hair growth is biotin. You can find this essential source in rice, green peas, soybeans, oats, yeast, walnuts, and sunflower seeds. It is also found with some types of shampoos as well. If you are using shampoo that contains biotin, you’ll be getting into your root tips faster, which will help to promote the growth of your hair. Even though you may be using shampoo that contains biotin, you’ll still need to take the necessary vitamins and supplements as well.
Before you take any vitamins or supplements, you should always consult with your doctor and get his opinion. There may be some vitamins and supplements that you shouldn’t be taking, which is why you should always consult with your doctor before you make any decision. Your doctor will be able to run tests and go through your history with you, letting you know what you can and can’t take. This way, you can choose your vitamin supplements accordingly – and know without a doubt that there will be no long term side effects or problems.

11 Tips to Boost Your Metabolism Quickly

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are 11 (eleven) ways to fire up one's metabolism:

1. Build up on lean, mean body mass
It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed


2. Eat breakfast
A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar
Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods
Hot cuisine with peppers can increase metabolism.

5. Sleep more
According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake
Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals
It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals
People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail
Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress!
Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea
It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

Chocolate Can Improve Level of Brain Function

Be happy chocolate lovers! The most current research indicate the benefit of enjoying bar of milk chocolate will improve level of brain function

“Chocolate contains a lot of stimulative substance, such as theobromine, phenethylamine, and caffeine," said Bryan Raudenbush from University of Wheeling of Jesuit to mass media in West Virginia on Friday.

Previously, those particles have been found able to improve level of memory and concentration ability. Result of the research shows consuming chocolate has stimulative effect to improve mental performance.

Raudenbush and partners said research on effect of brain ability is conducted to a number of volunteers consuming various type of chocolate, divided in four groups. The first three groups consume 85 gram of chocolate bar. The first one consume milk chocolate, second one consume dark chocolate, third one consume carob chocolate, and the last one do not consume any.

After 15 minutes, each volunteer conducted a few neuropsychological tests which designed to measure cognitive performance. Including level of memory, concentration, reaction and problem solving ability.

“Compared to three other groups, the first group who consume bar of chocolate milk achieve the highest level of verbal and visual memory," said Raudenbush

Increase of verbal and visual memory level is also found on group who consume other chocolate types. However, the level is under the first group

It’s been founded on previous researches, that some nutrients in supplemental diet release glucose that adds blood stream, of which effects on cognitive ability.

Result of most current research supports previous opinions, and even emphasis that consuming chocolate can improve level of brain function performance. (Ant/Reuters/Ol-02).

4 Tips How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a super sized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

4 Tips to Become the Strong and Healthy Hair

Not only woman making hair as his crown. Clans of Boy even also start apprehensive moment of baldness and grizzle attack.
Don’t worry of this thing because still can be prevented by looking after hair intensively and real correct early on to slow down process incidence of grizzle and drop off of hair abnormally. There are 4 tips to avoid this matter:

1. Looking after rate of natural oil which is there are in scalp
Rate of abundant Oil will only pursue channel of oil go to follicle. Whereas, rate of too natural oil a few/little will cause your scalp become too dry. Become so that rate of oil of scalp remain to be awaked, you better know type of correct shampoo and as according to condition of your scalp and hair.

2. Trying therapy of massaging of scalp like hair spa or cream bath as alternatively other; dissimilar in order to the healthier hair
This therapy it is said will slow down process incidence of grizzle and drop off of abundant hair. Traditional therapy with natural substance, like aloe, rank, and also the ginseng also very needed in preventing drop off and growing of earlier grizzle.

3. Pattern eat important nutritious also to guarantee accomplishment of precise nutrient for the hair health
Some essence nutrient that important attention to get strong and healthy hair, for example are protein, vitamin A, vitamin of B complex ( vitamin B2, vitamin B6, Vitamin B12, biotin, ,folat acid), Zink, ferrous, copper, iodine, and inositol.
Multifarious of vitamin can assist to take care of hair fertility, as does vitamin of A which can assist to keep in good health scalp, vitamin of B complex to launch production of oil utilize to keep in good health and the hair dampness, and also vitamin of B complex which it is said able to obscurantism grizzle growth.

4. Multiply also consume white water minimize 2 liters per day to assist process of postponement of hair damage

Source: Klasika of Kompas

How to Identify a Stroke

Note from a friend:
I wish I knew this several years ago when a friend
Was having a stroke at a clubhouse function and I didn't recognize it; just that something was wrong and did get a resident doctor in the hall and made other people aware, but unfortunately her husband didi not listened to her and didn't get her to the hospital for a couple hours. Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions:
*Ask the individual to smile.
*Ask him or her to raise both arms.
*Ask the person to speak a simple sentence.
If he or she has trouble with any of these tasks, call 9-1-1 immediately and describe the symptoms to the dispatcher. After discovering that a Group of non-Medical Volunteers could identify facial weakness, arm weakness and speech problems, researchers urged the general public to learn the three questions. They presented their conclusions at the American Stroke Association's annual meeting last February. Widespread use of this test treatment of the stroke and prevent brain damage. A cardiologist says if everyone who reads this simple article, sends it to 10 people you can bet that at least one life will be saved. Tell as many people as possible about this. It could save their lives!

Source : e-mail

Healthy Tips : 7 (Seven) Interdict after Eating

1. Don't Smoke
Research from all expert fact provide that smoking 1 piece cigarette after eating is equal to smoking 10 pieces (possibility is bigger of attacked by a cancer)

2. Don’t Be Direct Eat Fruits
Direct eat fruits after eating will cause our stomach is fulfilled by air. For this, you can eat fruits 1- 2 hours after eat or 1 hour before eating

3. Don’t Drink Tea
Leaf tea contains high acid content. This content will cause protein content from food which we the digested difficult consumption

4. Don’t Slackened Belt
Slackened belt after eating will cause intestine twisted and blacked out

5. Don’t Take a Bath
Bath will boost up blood stream to hand, foot/feet and body that cause blood amount around the stomach will be non-stopped to decrease. This matter will weaken digestion system in our stomach

6. Don’t walk along
People tell to walk some step after eating will lengthen age. This matter not true, because walking will cause digestion system unable to permeate vitamin from eating which we have consumed

7. Don’t Be Direct Sleep
Food which we have consumed cannot be digested better and this matter will cause intestine experience of to swell and hurt