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The beast goes down February 28, 2009

Posted by paripl110707 in Checking Heart Rate, Helps Eat Stress, How effective, Increases Heart Rate, Measurable Stress Reduction, Monitor Heart Rate.
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If you own a heart-rate monitor, you know how effective it can be for keeping our heart rate in your target zone while running and cycling.  But one cardiologist says the monitors can be used to help eat stress during the rest of your day as well.  I have a friend whose job is highly stressful, and he wears his to work, says James M. Rippe, M.D., director of the Center for Clinical and Lifestyle Research and a professor of cardiology at Tuffs University School of Medicine.  He checks his heart rate now and then and he knows when he needs to take a break to unwind.  Dr. Rippe is finishing a year-long study of heart-rate monitors as stress-reduction tools.  Though he won’t reveal details of the study, he says some subjects and significant and measurable reduction in stress simply by monitoring their heart rates a few times a day.  (However, checking too often may actually cause stress, doctors wan.)  while stress is certainly not the only thing that increases heart rate (caffeine, physical activity and excitement do, too), Dr. Ripe says “it provides a window to what’s happening in the body.  You don’t have to go to  Tibet to de-stress; simply being in tune with your heart rate gives you a positive effect right away. Jeffrey Csatari

To lose weight, be in control of food (2) February 14, 2009

Posted by paripl110707 in Attitudes, Behaviour, Boredom, Habit, Meal Planning, Overeating, Present Behaviour, Self-monitoring, Three Meal a Day.
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Roots of eating

Dr. Gerard Musante’s principles written in his book, “The Structure House Weight Loss Plan” have been tried and tested by more than 30,000 people in Musante’s world-renowned residential weight loss center in North Carolina. The focus of his program is identifying the triggers of overeating such as stress, boredom or habit.  He presents a structured approach of eating three meals a day without snacks in between. Self-monitoring or keeping a weight loss journal is one of the highlights of this program so you can plan your meals in advance.


Self, science and sweat

Jillian Michaels, known for being a tough guru in NBC’s hit show, “The Biggest Loser,” discusses three main aspects in her book “Winning by Losing.” She advises to focus on self, science and sweat.

First, understand yourself then modify present behaviors and attitudes before you start the journey. Next, understand the science of weight loss by knowing what to eat and how much to eat. Lastly, move to burn the calories.  Michaels presents a 12-week exercise plan.

Reference:  Mitch Felipe  ( E-mail the author at mitchfelipe@gmail.com )

What exercise really does to your heart – 2 February 6, 2009

Posted by paripl110707 in Brisk walking, Builds Endurance, Effects of Exercise, Feel-good hormones, Frequent Exercies, Good Antidote, Good HDL Cholesterol, Heart Beat, Heart Rate, Heart Rate Drop, Off Stress, Prevents bone-thinning, Reduces Triglycerides, Release of Endorphins, Remove LDL Cholesterol, Strong Heart, Vigorous Exercise.
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There is a good effect if you exercise frequently.  Exercise causes the heart to get stronger, enabling it to move more blood with each heart beat. It takes fewer beats to get you through the day. With the heart rate drop, the heart is able to enjoy a well-deserved rest.  Exercise also removes “bad” LDL cholesterol from the blood, reduces triglycerides and increases “good” HDL cholesterol.

Exercise wards off stress, builds endurance, prevents bone-thinning or osteoporosis. Importantly, it reduces blood pressure and blood sugar.  Exercise  stimulates the release of endorphins or the “feel-good hormones”. It is one good antidote for depression. It is an instituted  fact that depression increases the risk of heart attacks by 50% or even higher.

Some asked, what is the exercise should you dig yourself into? For how long and how hard?

You need not be a gym addict to be fit. Generally, 30 minutes of moderate exercise like brisk walking, five times a week, or 20 minutes of more vigorous exercise, like cycling or jogging, thrice a week is recommended. Exercise need not be a humdrum, but rather, a pleasurable activity.

For those who have heart disease, a stress test may be needed so a safe level of exercise can be set. Your attending physician will advise you on your corresponding physical activity level. While more isn’t necessarily better, none may be worse than you will ever imagine.  Little sweat a day can definitely work wonders. Investing in exercise not just for the short term but as regular daily routine is assured to give you the highest return: a healthy heart!

Ref: Dr. Ma. Belem Carisma, Cardiologist and President of the Philippine Heart Association (PHA) visit http://www.philheart.org or e-mail secretariat@philheart.org.

Natural ways to lower blood pressure – 2 January 6, 2009

Posted by paripl110707 in Back Pain, Ease Stress, Instant Relief, Slight Numbness.
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Ease stress on your back

You can protect your spine in many ways:

Stretch your back when you wake up in the morning.

Sit on the floor, bring your knees to your chest. Hug your folded legs, hold this position for 10 seconds. Release. Repeat five times.

At the office, sit in a chair. Simultaneously raise both feet 1 inch off the floor. Hold. Repeat 10 times.

If you have back pain and want instant relief, get an ice bag and apply it on the affected area. Better yet, make your own ice roller. Get a paper cup, fill it with water. Allow it to freeze. Once frozen, peel off the paper from the cup. You now have a natural ice roller. Ask someone to roll it over your back for 10 minutes. You will feel a slight numbness, then warmth, and finally instant relief.

See your doctor after this.

Whenever possible, use flat shoes and avoid high heels.

Avoid crossing your legs. It twists your spine.

Sit and stand like a beauty queen, with your back straight at all times.

Ref: dailyinquirer/Cory Quirino – World of Wellness, the health, beauty and wellness

Get the Stress Out December 18, 2008

Posted by paripl110707 in Mental Stress, Neck Relaxation, Regular Breaks, Simple Plan, Stress Out, Unhealthy Habits, Work Style.
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Sitting in a chair all day can be much more stressful than it seems.  Mental stress can lodge itself in your shoulders, back, eyes and head.

Here’s simple plan for adapting your work style to one that’s better for your mind and body:

● Watch for unhealthy habits.  When you’re on the phone, do you use your chin to pin the receiver against your shoulder?  Do you lunch over the keyboard when you’re typing?  Are you accustomed to using your legs to drag yourself, seated in your swivel chair, across your office to retrieve your mail?  All of these unnatural movements—when repeated day after day—can lead to muscle strain and soreness.

● Relax your neck.  This is often the fris place you feel stress.  Try this:  Extend your right arm over your head and grasp your neck just below your left ear.  Now gently pull your head toward your right shoulder and hold for a moment.  Repeat with your left arm, pulling your head toward your left shoulder.

● Take regular breaks.  If your job requires you to stay in the same position for long periods, or if you repeat the same motion continuously, take one-minute breaks every 15 minutes.  Stand up, stretch against a wall, go for a walk—anything to get the blood flowing again.


Ref: men’shealth

Treat Your Back Well This Season – 2 October 24, 2008

Posted by paripl110707 in injury, Preventive measure.
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Women are at a higher risk for osteoporosis, especially when they reach the menopausal stage because hormonal changes increase the rate of bone loss.  Since there are no signs and symptoms of osteoporosis, prevention is still the key.

Among the preventive measures you can adopt are diet and physical activity.  Calcium is an absolute requirement of bone health.  And milk is one of the best sources of calcium.  Adults have to drink non-fat milk because it contains the essential calcium without  the fat that is not much needed any more by the body.

Exercise is critical to bone maintenance.  But don’t just take on an aerobic routine without consulting your doctor.  You may do you bones more harm than good.  Now, when you start getting calcium supplement and exercise upon your physician’s recommendation, it would be good to follow these tips in order to cut down strain and injury to your bones.

As I am going to share you the tips I will put some pictures so that you will be aware of how it will be done.

How to wash dishes/iron clothes.  Put one foot up on a small stall.  This way the back thigh forms an angle of about 135o , minimizing stress on the back.

How to lift heavy objects.  Bend at the knee, grasp the load close to your body, then push straight up with you legs.  Also, do not lift a heavy object from a very low position to a very high position in one immediate swoop.  You might lose your balance and cause injury to your bone.

Category:  aerobic, exercise, adult, preventive measure, symptoms, hormonal change, stress