Now for some more Physical and Mental Health Information.

I'm sure that many of you have heard the saying,"Laughter is the best policy", it really is when you think about it. You must have noticed how good if feels to laugh and just let yourself go! Laughter is one of the most natural things that we do. It keeps us in the here and now allowing us to be in the moment, when we do this, we forget about our problems.  Imagine how our physical and mental health would improve if we would give ourselves more time to laugh.

Our ability to laugh, goes back to primitive times when people would greet each other by contorting their faces into smiles accompanied by grunts, snorts and other sounds. Today, it is widely known especially by those who practice holistic medicine, naturopathy and other alternative medical practices, that when we have an optimistic attitude about life, we are less likely to get ill."I believe that if people can get more laughter in their lives, they are a lot better off," says Steve Wilson, MA, CSP, a psychologist and laugh therapist. "They might be healthier too."(1)
Laughing on a regular basis provides an outlet for stress reduction. I know myself that after I've had a good laugh, I feel calmer, less tense and more tranquil. This happens because when we laugh we release our "feel good" endorphins, these are our internal mood enhancing chemicals. Think about this one, studies have shown that couples who laugh together usually stay together.
 

Let's take a look at some of the things that you can do at home or in a group to relieve tension, increase mental clarity and improve your overall mood.
 

• Laughing Meditation: This helps to control minor irritations. Take some deep breaths, then stretch your arms up over your head. Lower arms down to sides. Now smile, start giggling, and build up to a good belly laugh. Do this daily.
• Hasya Yoga: This is usually practiced in a group. It employs deep breathing with exercise and simulated laughter, such as "hearty", "silent", or "dancing" laughter. In response to the leader's laugh, the participants start laughing. At a certain time, they stop, close their eyes and focus on the center of their body. This type of yoga has a very quick relaxing effect, it enhances mental clarity and promotes a sense of well being. As a caution: if you are pregnant, have heart problems, a hernia, prolapsed uterus or hemorrhoids, check with your family practitioner, gynecologist,naturopathic doctor,etc.before embarking on this type of program.

Here are some "inner smile" exercises that you can do in the morning or any other time of the day that you feel nervous, tense,or stressed.

• Sit quietly and comfortably with your spine straight. Inhale deeply and exhale through your nose a few times until you feel relaxed.
• Close your eyes and count backward slowly from 10.  Focus inward, "Smile" with your eyes and feel the surrounding skin begin to relax.
• Imagine the smile sliding down inside your skull, into your throat, then down into your chest.
• Let the smile spread through the rest of your organs,to your genitals and down into the soles of your feet. Notice every part of your body as you become completely relaxed. Remember to breathe normally throughout this meditation.
• Take a few minutes to bask in the glowing sensation. Realize that you are filled with happiness.
• Slowly bring your focus back to your eyes and open them. Take a deep inhale and stretch your arms to the ceiling while stretching your legs out in front of you. Smile with your mouth now.

Try these, just for fun

• Go and see a stand-up comedian with friends, or watch him on the television.
• Rent a funny video that will make you roll over with laughter.
• Get a joke a day desk calender.
• Buy a comic book.
• Find a picture or something in the news that amused you. Hang it up where you can see it.
• Tell a favorite joke.
• Spend time with children.
• Laugh at yourself!!!

Even a smile can impact our health. It causes our brain to release neuropeptides, which are  chemicals that are associated with happiness.





So remember to show those pearly whites often!
1.....(http://women.webmd.com/guide/give-your-body-boost-with-laughter)
2.....Ibid


The Complete Guide to Natural Healing, International Masters Publishers,
     Pittsburgh, PA.
http://women.webmd.com/guide/give-your-body-boost-with-laughter
http://www.cancercenter.com/complementary-alternative-medicine/laughter-therapy.cfm

Since breathing is so important to your physical and mental health, especially during exercise, I decided to devote this blog to it. As we inhale, oxygen goes through our lungs and is absorbed by the bloodstream. We exhale carbon dioxide back into the atmosphere. If our breath is shallow, our body is unable to eliminate enough carbon dioxide through the mucous membranes that line our lungs. This causes a disruption of cellular respiration as well as cell metabolism, which in turn causes a decline in mental ability since the brain does not get enough oxygen.  By learning proper breathing methods, you will feel better because you will sleep better, your body's metabolism will increase and you will have a healthier immune system. In addition to this, correct breathing will help to alleviate stress, anxiety, nervousness, and tension.



Let us now take a look at an exercise to enhance your abdominal breathing.

• Lie down on the floor with your calves resting on a chair or stool.
• Place 3 books on your belly over your bellybutton. Breathe deeply and calmly. Feel the weight of the books on your abdomen.
• Remove one book, notice that your stomach feels lighter and your breathing is deeper. Remove each book one by one, pausing in between to notice the feeling you have from deep breathing.
• Finally, place your hands on your abdomen and consciously breath from your belly for a few minutes. You should feel very relaxed.

More Breathing Exercises

• To make you feel more energetic, clasp your hands in front of your abdomen with palms facing up. While inhaling, lift your hands to chest level. Turn your palms down as you exhale while pushing your arms and hands down until they are straight. Leave your hands clasped and inhale as you bring your arms forward and up over your head. Slowly lower your arms as you exhale. Repeat 3 times.
• To relieve stress and tension, place your arms and hands on either side of your body.Breathe in deeply while extending your arms outward and sideways. Lift your arms until your body forms a "Y" shape. Breathe out forcefully and audibly from your mouth while allowing your arms to sink slowly down on either side of your body. Rest for a beat and repeat 3 times.

Breathing exercises for people with heart problems

• Inhale deeply through your nose, then purse your lips and breathe out through your mouth. This helps to enhance relaxation, it lowers blood pressure and helps distribute oxygen through your blood. This particular exercise may be used in conjunction with medical, or alternative treatment for cardiovascular disease.

Breathing Exercises for hyperventilation

• When we are anxious,or tense our breathing becomes quick and shallow. This in turn causes a depletion of carbon dioxide which may lead to hyperventilation. When we hyperventilate we become very nervous and tense because it is a scary feeling not being able to catch our breath. For severe hyperventilation, you should hold a paper bag in front of your mouth and inhale the exhaled air a few times, this increases your carbon dioxide which in turn will make you feel better. Afterward, it is essential that you breathe calmly and slowly while paying attention to your slow exhalation.

• Ujjayi breathing is used during yoga to hold and focus on a posture. Sit cross-legged while inhaling slowly with your mouth closed while constricting the back of your throat making the sound of the ocean waves. Exhale slowly while keeping the back of the throat constricted.
• Kapalabhati breathing has you kneel on your heels keeping a straight back. Take a deep abdominal breath and hold it for a few seconds. Release the breath in slow small bursts from your nostrils until there is no more air. Let your abs fill with air again.
• Abdominal breathing occurs by siting or lying on your back with your hands on your stomach just below the navel. Keeping your hands on your abs pay attention to the rising and falling of your breath. This is also a good way to meditate.
• Rib-cage breathing is when you sit or lie on your back with hands placed on either side of your rib cage. Inhale into your lungs and next into your rib cage. Feel the expansion of your ribs while your chest opens up. Exhale as slowly as you can.
• Complete breathing is accomplished by sitting or lying on your back while exhaling completely. Inhale slowly, filling your abdomen, lungs and then your chest. Exhale very slowly.

1. Stand with feet hip length apart. Bring your palms together in front of your chest.
2. Inhale and slowly raise your arms above your head while gently arching your spine backwards.
3. Exhale and bend forward from your hips. Place your hands on both sides of your feet and bring your chest to your knees.
4. Inhale and stretch your right leg straight behind you into a lunge with your hands on the floor.
5. Exhale and put your left leg next to your right leg in a push up pose. Keep it straight and inhale.
6. Exhale while bending your knees and touching your chin and chest to the floor. Keep your hips raised.
7. Inhale and slide your chest forward as you stretch your legs. Arch your upper back with your elbows tucked close to your sides. Keep your shoulders back.
8. Exhale and curl your toes to the floor, raise your hips to form an inverted "V".
9. Inhale and place your right foot next to your hands and make a lung position on the other side.
10. Exhale and slide your left foot next to the right, then bend forward from your hips.
11. Inhale and roll up slowly from the spine. Extend your arms overhead to stretch your spine.
12. Exhale and return to your original pose, repeat as many times as you like.

A note of caution, Surya Namaskar can be hard on your lower back. If you experience back pain you should consult with your doctor before attempting any of these positions. You may also want to consult with a yoga instructor who can help you modify the poses to fit your particular needs. Finish each workout by going into child's pose which helps to relax and release your back muscles.

1. Yama - correct moral code.
2. Niyama - self-discipline.
3. Asana - postures
4. Pranayama - breathing
5. Pratahara - moving inward toward the self.
6. Dharana - concentration
7. Dhyana - meditation
8. Samadhi - oneness

A couple of weeks ago I did a piece on complementary medicine and how it can help in the fight against cancer.  Another thing that people often do when fighting cancer (or many other diseases for that matter) is they make major changes in their diet.  People with cancer, heart disease, diabetes or high blood pressure for example are often guilty of not eating a very healthy diet.  Once disease strikes they take steps to lower their sodium, eat more vegetables, cut down on fat, etc.  Some people, when faced with a life threatening disease, take things a step or two further and go on a more extreme version of a healthy diet, such as a macrobiotic diet.  The macrobiotic diet is a high fiber, low fat diet (which is the type of diet often recommended for cancer and aids patients) but it's very strict as far as what you can and can't eat.  Here's the lowdown:

The macrobiotic diet is really more of a lifestyle that is meant to balance our bodies while living in harmony with/helping to balance nature.  It was introduced to the U.S. from Japan by George Ohsawa and further refined by Michio Kushi.  The nutritional aspect of the diet (or their version of the food pyramid is broken down like this):

50-60% Whole Grains:  brown rice, barley, oats, wheat, millet, etc.  Note that Yeast is avoided on this diet, so only yeast free breads may be consumed.

20-30% Vegetables:  Any vegetable is acceptable except for Potatoes, Tomatoes and Eggplant (which originated in the tropics-all tropical food and vegetables are avoided on this diet, as they are thought to contribute to immunity loss.  Also, lettuce, cucumber, celery, chives and dill are only consumed in moderation).  Locally grown and/or organic produce is favored on this diet. Notice that fruit is NOT in this category.

5-10% Soups-usually soy based soups such as Miso and Shoyu.

5-10% Beans-Cooked beans or bean products such as tofu or tempeh.

Limited amounts of fruit (locally grown, no tropical), nuts, seeds and fish may be consumed as well.

Poultry, beef, pork, cheese (and other dairy), alcohol, refined or simple sugars, molasses, honey, vanilla and caffeine are NOT part of this diet and are to be avoided.  Another component of the diet is to take your time eating and to thoughtfully and thoroughly chew every mouthful (chewing at least 50 times) and to eat in a relaxed environment.

That's the macrobiotic diet in a nutshell.  It IS NOT endorsed by the American Cancer Society, because it's low in protein and they feel that might impede the recovery from surgery or cause problems related to chemotherapy.  Many nutritionists also feel that it's lacking in some essential vitamins and minerals, such as B-12. 

The diet is a tad too extreme for my taste, though I certainly see many, many healthy components to this diet, which so many Americans don't incorporate at all.  Most of us need to eat more whole grains, get more of our protein from leaner sources (fish and beans, primarily) and cut out refined sugars and what not. 

Until next time (and I'm so sorry I'm sporadic as of late, I've had a bit much on my plate and haven't had as much time the past couple of weeks.  Things appear to be calming down some, so I'll try to do better).  PLEASE, if you have ideas or topics you would like to see covered, LET ME KNOW!   I want this to be relevant to your interests, health concerns, etc.  Have a great weekend!

To get the most benefit from meditation, you should do it daily, the more you practice, the easier it will become. Each practice should be at the same time and in the same place, preferably a comfortable spot where you will not be bothered. Your sessions do not have to be very long, but you need to let go of any stress that you may have and stay focused on relaxation. Then you will be able to achieve inner tranquility. Continue doing the same routine for a few weeks before you begin another type of meditation. There are many classes that you can take with a certified instructor if you are unsure how to begin.

Guided Imagery with meditation, which I told you about in my last blog, is a very effective technique for helping you to calm your nerves. You may want to purchase relaxation tapes with quiet music and colorful stories to take you away from your everyday worries and stress. They will help you to achieve a peaceful state of mind. Other things that may be helpful include concentrating on an object or reciting a mantra.

1. Sit in a comfortable and relaxing position. Focus deeply and concentrate on the flame.
2. Relax and breath quietly and slowly through your nose. For a few minutes, don't think about anything. Watch as your abdomen rises slowly and falls with each breath and notice how the air moves through your whole body. You may want to place one hand on your stomach.
3. Allow your thoughts to wander quietly. Welcome each thought like a good friend, but don't dwell on it. The relaxing light produced from the candle will help you to forget about your daily problems. Any tension that you are feeling will abate as you relax and ease your mind.

• As a daily ritual, perhaps before you get out of bed, visualize your goals enveloped in pink bubbles that float into space. Pretend that they are absorbing the positive energy in the universe that you need to realize your dreams.
• For life changes such as a move, picture yourself in your new home, try to visualize where you will put your furniture, etc, and imagine yourself happy there.
• For relaxation find a comfortable and quiet location, either sit, or lie down. Begin by breathing deeply and go to a place in your mind that gives you total peace and contentment. Next, visualize a bright white light that envelopes and shields you from negative energy.
• For cancer and other illnesses, find a comfortable spot to sit or lie down and close your eyes. Relax and breathe deeply. Put yourself into the part of your body where there is cancer and imagine that the chemotherapy treatments are annihilating the diseased cells. Observe how the immune cells surround the cancer cells and sweep them away. Watch as the tumor shrinks and visualize your complete return to health. For other types of illnesses, modify the process to suit your needs.

1. Create specific goals and break them down into manageable steps. Initiate a method to progress from one step to the next.
2. Envision one of your goals in precise detail, as though it is already a reality. Imagine yourself delighted and successful in achieving this goal.
3. Repeat this activity twice a day for 15-20 minutes. Visualize your dream in fine detail creating a mental picture, like a movie, with you as the main character.
4. Utilize all of your senses to create more focused images. You can do this by thinking about the following things: the aromas that you smell, the flavors that you can taste, the skin and body sensations that you feel, the temperature and weather, as well as  the sounds that you hear.
5. You may want to purchase cassettes, CDs and videos that you can use during your sessions.

Guided Imagery-Stress Management & Over-All Health
Complementary and Alternative Therapies for Cancer Treatment
Cancer Imagery

Ok, I'm a product of the 80's and therefore am a big fan of Patrick Swayze's work (although "Ghost" technically came out in '90 and my all time favorite Swayze flick, "Point Break" came out in '91).  I mean, what's not to love about movies like "Red Dawn", "Dirty Dancing" or even "Next of Kin"! I was therefore really saddened to hear that 55 year old Swayze if fighting pancreatic cancer.  Pancreatic cancer is one of the worst possible cancer diagnoses you can get, with only 4% of those diagnosed alive after 5 years, according to this USA Today article.  Sources say his doctor is cautiously optimistic and Swayze himself seems like a positive, upbeat person, which is a bit help in any cancer battle.  My thoughts and prayers are with him and his family.

Anyhow, I decided to research what complementary treatments may also prove helpful in a battle with any form of cancer and I came across a great article on the Mayo Clinic website with a list of 11 complementary treatments to consider, which I will summerize for you:

1. Accupuncture.  Accupuncture might prove to be useful in combatting nausea and vomitting associated with chemotherapy and my be helpful in managing pain as well.
2. Aromatherapy.  Aromatherapy is helpful for reducing stress and may prove useful for reducing nausea and vomitting associated with chemo and may be helpful in reducing pain.
3. Biofeedback.  Biofeedback may be helpful in managing pain.
4. Exercise.  Exercise is helpful in reducing stress and anxiety and may help you sleep better.
5. Hypnosis.  Hypnosis may help the patient manage pain, reduce stress and reduce anxiety.
6. Massage Therapy.  Massage therapy is another great stress reducer and it may also aid in reducing pain and anxiety.
7. Meditation.  Meditation is another tool to aid in the reduction of stress and anxiety and potentially reducing the amount of pain.
8. Music Therapy.  (This is on my list of future topics to cover more in depth).  Music therapy may be useful in controlling pain, as well as reducing nausea and vomitting.
9. Relaxation Techniques.  These will obviously help promote relaxation and subsequently aid in reducing stress and anxiety.  Relaxation techniques may aid in a better nights sleep as well.
10. Tai Chi. (another topic on my list for future in-depth coverage).  A gentle form of exercise/moving meditation that may aid in stress reduction.
11. Yoga.  Yoga is another great stress reducer.

Until next time, stay healthy everyone. 

 

You are over the pain of diagnosis, and have accepted the fact that your child is autistic. A treatment plan has been set up that you are satisfied with, so, what's next? You need to learn how to live with your little one at home, and keep your sanity. Today I will give you some helpful hints for your mental health and that of your family.

You will have to change your expectations because one of the biggest challenges to overcome is that your child will probably never be on par with his/her peers as far as development and appropriate behavior goes. Nor will he/she become the lawyer that you had hoped, but there are attainable goals, they are just not the ones you had dreamed of. With this in mind, begin with small steps as far as expectations. Be patient because with your help, your child can reach his/her unique potential.

It is important to monitor sensory input since many autistic little ones become agitated by over stimulation. Learn to interpret body language so that you know when your child is becoming overwhelmed. For example, if he/she starts screaming, rocking, holding their ears, etc., a tranquil retreat will help. You can accomplish this very easily by setting up a safety zone or creating a private space for your child where he/she can relax, and feel secure. You may also want to set up  boundaries that your child will comprehend. You can use visual clues like colorful tape to mark the areas that are off limits. If your little one is prone to tantrums you will have to child proof your home so that there are no accidents.

Channel unusual actions into socially acceptable behavior. If your child engages in spinning, climbing on furniture, rocking to and fro, etc., try to turn this around into something that is acceptable, like climbing on a jungle gym, or spinning on a tire swing. Don't take him/her to the grocery store if you know that it will cause discomfort and inappropriate responses.

When you want your child to do something, make sure that you give simple, step by step directions verbally, visually and by offering physical support, as needed. Since autistic children have difficulty understanding facial expressions, body language and voice tone, you need to be very concrete and explicit when offering feedback and directions.

Always reward good behavior with some type of positive reinforcement. Try to "catch your child doing something good". Be aware of his/her strengths and build on them so that you can tap into ways to help them succeed. Allow plenty of time for practice. Give praise when their behavior is appropriate, or when they have learned a new skill, be very specific about what you are complimenting. Find out what they would like for a reward and give it to them when deserved. Pay attention to the positive rather than the negative whenever you can.

Remember that consistency is the key to success while helping your child to learn. Talk to the therapist and try to mimic the techniques that are being used in therapy. Set up a schedule that you will be able to stick to since autistic children thrive in a highly structured environment. Set up a routine with regular times for eating, therapy, school, and bedtime. Avoid schedule changes whenever you can so that your little one feels safe and secure.  If a change in routine is unavoidable, prepare in advance for it.

Since you know your child best, help siblings by teaching them about autism. Once they understand how to relate to each other, life at home will be much easier. Make sure that the family interacts with your autistic little one in such a way as to get a positive response from him/her. By acting in this manner, your autistic child will learn how to relate to others in an acceptable way. Getting along and acting appropriately in the home setting helps build socialization skills for the outside world.

Spend time having fun with your child. There has to be life after therapy and school. You know the old saying,"all work and no play makes Roger a dull person". Think of ways to play together. Most importantly, enjoy your child's company.

Lastly, you have to stop worrying about what others will think or say. They may see autistic behavior as weird, odd, or unruly. It really doesn't matter what they think, you know that you are doing the best that you can. "Normal" behavior is relative anyways.

There is a saying that pain eases with time, so it goes with autism, the early years are the most difficult, as your little one gets older, things will improve. So keep the faith and know that there is a light at the end of the tunnel.

Remember to be patient and stay optimistic, things are not hopeless. Your child  has a lifetime to learn and grow. You can help to make it happen.

Hello everyone!  Hopefully you all had a chance to take at least one of the three quizzes I linked to last time and you now know you dosha constitution.  I'm  going to introduce you to the basic traits of each dosha types, both physical traits and in terms of personality.  If you are a dual dosha type, you will recognize that some of the traits from both dosha types fit you (very few people are tri-dosha types). 

Vata:  Vata types are typically thin in build with very high metabolism (some vatas even have trouble gaining weight).  They typically perform physical activities quickly (they walk or talk fast, for example) and their energy comes in bursts.  They also learn new things very quickly but they don't do very well at retaining what they have learned.  They eat at irregular times, have irregular digestive patterns (they have a tendency to get constipated), and often suffer from insomnia or are light sleepers.  They also tend to go to sleep at different times every night.  They are enthusiastic, imaginative and love change and excitement.  They are also very prone to worry and their moods change quickly.

Pitta:  Pitta types are medium in build and typically have average strength and endurance. Pittas are sharp intellectually, love challenges and are very enterprising. They are very clear and concise when speaking and have a determined stride when they walk.  Pittas are quick to anger or become irritable when under stress.  They have very strong digestion and cannot skip meals. Most Pittas have an aversion to hot weather and sunburn very easily (meaning most Pittas are fair skinned with blond, red or light brown hair).  Pittas tend to wake up in the middle of the night due to thirst and feeling too hot.  Pittas are often demanding (sometimes too much so).

Kapha:  Kapha types are very strong and solid in build with a great deal of endurance and physical strength.  They have slow digestion and have a tendency to become overweight. They tend to eat at regular intervals and their hunger is usually mild.  They also go to sleep at the same time every night and sleep very deeply and soundly.  Kaphas are slower when learning things but retain most of what they learn. They walk and talk slowly, are slow to anger and are typically very relaxed.  Kaphas often have thick, pale, oily skin.  While Kaphas are very affectionate, tolerant and forgiving, they also tend to be possessive and complacent.

Now you know some of the basic traits of the three dosha types.  Next I'll go into some of the ways that ayurvedic practioners help their patients restore balance when the doshas get out of whack.  Until then, have a wonderful evening!

Happy Monday everyone!  I hope everyone is nice and relaxed today (and not to worn out from the Superbowl festivities from last evening)!  I know that we've touched briefly on the use of herbs as a form of alternative or complimentary medicine in some of my other blogs.  Today I'd like to start a brief, introductory level course on herbology, beginning with the common properties of herbs and some of the herbs having these properties.

All herbs are selected for healing purposes based the effects they have on the body or their "properties" (and many herbs have more than one property).  For example, if you suffer from insomnia you'll want to take herbs or herbal combinations that are sedative in nature.  These herbs are known for quieting the nervous system and include herbs we've touched on before for relaxation, such as catnip, valerian root, and skullcap.  If you have an infection, you'll want herbs that have antibiotic properties, meaning that they inhibit the growth and/or destroy bacteria and viruses, such as echinacea or goldenseal root.  You may also want to take herbs that have an alterative effect on the body, meaning that they cleanse the blood when infections or other toxins are present, such as echinacea (one that does double duty!), marshmallow root, red clover and dandelion. 

The article that I linked to is a great overview of the various properties of herbs, but is NOT comprehensive or complete by any means.  It does however cover the most commonly used properties as well as listing many of the herbs in each category. If you are interested in learning more, there are numererous good books on the subject available at Amazon.com or your local bookstore.  Here is a link to one of my favorites by Penelope Ody.  I'll see you tomorrow!

Yesterday I touched on the subject of meditation, specifically a meditation technique that involves focusing on and/or counting your breaths.  This technique is only one of literally hundreds of types or variations of meditation that people all over the world practice.  Most meditation techniques fall into two types: Concentrative meditation and Mindfulness meditation. 

Concentrative meditation involves focusing in on something specific or narrowing our field of vision, if you will.  The breathing meditation falls into this category.  Some other examples of meditations that fall into this type include focusing on a mantra (such as repeating the word "Ohm" or "Love" over and over) or focusing on our footsteps while we are walking.  You could also focus on one of your chakras for healing purposes, or focus on a flickering candle, if you are more visually inclined.

Mindfulness meditation, on the other hand, is the opposite of concentrative in that you open your mind to everything going on around you.  When a thought comes into your head, you simply acknowledge it and move on to the next thing that enters.

Whatever type of meditation you choose to practice (if you choose to, of course!), they all lead to increased concentration, greater clarity, stress reduction and relaxation. I've included a video that serves as an introduction to meditation (there are 4 more in the series if you find it interesting). Have a good weekend and I'll be back on Monday!

Forget all the relaxation techniques I've been discussing this past week!  I stumbled across an article today talking about a pocket sized gadget called the StressEraser that, using biofeedback, can help us eliminate our stress.

Ok, so don't forget everything that I've talked about, because all the techniques and aids I've discussed really are very useful and this gadget costs $300. But what the gadget "teaches" you to do is control your breathing, which in turn, reduces your heart rate and your stress, allowing you to relax.  In a nutshell, the StressEraser has a little infrared sensor you slip on your finger which registers the way you are breathing and displays your breathing pattern as waves on the screen of the device.  The machine then tells you when to exhale, helping you to slow and control your breathing.  You also count the breath waves on the machine (which is a form of meditation by the way), which helps to clear the mind.  So, if you can't afford to shell out $300 bucks for the StressEraser or would simply prefer to learn to do for yourself what it teaches you to do, here is a controlled breathing exercise:

Controlled Breathing Exercise:

1. Sit upright in a comfortable position.
2. Focus on your present state and existence (this is often termed being “mindful”). Block out intrusive thoughts. You may close your eyes if you wish.
3. Pay attention to your breathing. Inhale slowly through the nose, taking several seconds.
4. Exhale through the mouth, trying to make the exhalation phase last twice as long as the inhalation.
5. Continue this mindful breathing for 3-5 minutes

This exercise is also a form of meditation (and there are many other techniques).  Until next time, breathe easy!

If you are worried or frustrated and ready to pull out your hair, while thinking to yourself, "I thought potty training was over," relax, take a deep breath and read on. 

There are many ways to treat secondary bed-wetting.   What is important here, is for you to understand that there may be some emotional issues involved so it would be a good idea for you to speak with a mental health therapist or counselor. He/she will  want to know any pertinent information about your child's history from birth to the present, so that there can be an accurate assessment of the situation. Make sure that you find a psychologist that you are comfortable with.

• Display a chart in a place that is easily accessible to your child, perhaps on the refrigerator.
• Put dates along the top, or anywhere you like and on mornings when he/she is dry add a star, or sticker so that everyone can see it.
•  It is very crucial that all family members, including siblings, give praise by complimenting, hugging, or anything else that you feel is acceptable.
• Many little ones respond well to a point system. Each morning that they are dry they receive a point, after they have accumulated a certain amount, they can be cashed in for some type of treat that appeals to them.
• An older child can keep a record or diary of his/her own, rather than using a chart.

• Limit the amount of fluids consumed after dinner.
• When your child is almost finished urinating have him/her stop the water from coming to a count of 10. This teaches them bladder control.
• Have your tyke lie on the bed and picture getting up in the middle of the night to urinate if their bladder is full.
• Set up a nightly wake up schedule to urinate.
• Use Wet Stop which is an alarm system that is triggered when a few drops of water are registered on a pad, waking up your child so they can use the bathroom.
• Hypnotherapy has also been used for children aged 5 and older, but it is only successful if the child is motivated to stop this behavior. The therapist gives a post-hypnotic suggestion, telling the child to wake up and go to the bathroom when they feel the urge.

Next up, I would like to discuss some alternative medicine techniques such as homeopathic remedies, herbal teas, and other natural healing methods. These options relieve some of the underlying emotional factors causing enuresis.

• Put 1 cup of boiling water over 1 tbsp of St. John's Wort
• Let sit for 10 minutes and strain.
• Give your little one 1 cup a day (not before bedtime), for 3-4 weeks.

Flower Essences can be a very effective remedy.

• Cherry-plum can help a child who is wetting the bed due to stress.
• Combine 4 drops in a glass of water.
• Have your child drink this mixture 4 times a day.

• Give your child 20 drops of  Sweet Sumac tincture 2-3 times a day.
• This product may be purchased at health food stores, some pharmacies, or online.

• Causticum for children who wet the bed as soon as they fall asleep.
• Belladonna for restless sleepers who are bed-wetters.
• Equisetum for adults and children who wet the bed during the night.

• Desmopressin Acetate a promising new drug treatment according to my reference.
• Imipramine HCL is the most prescribed drug for enuresis in children ages 8-12.
• Janimine, Tofranil SK-Pramine for ages 8-12

There are a number of herbs or herbal supplements on the market that are very effective in aiding relaxation and combating the negative impacts of stress on the body.  Before I present these to you however, I'd like to add my personal disclaimer here.  While the herbs that I've listed here are safe to use, even in the long term, there are a few herbs that can be toxic or have negative side effects if taken for an extended period of time.  Some herbal supplements can also negatively interact with prescription medications, so it always a good idea to talk to your doctor or pharmacist before taking any herbal supplement.  I've linked to some additional safety advice on the use herbs here.

That being said, please don't let it discourage you from trying these, if you have need for them.  As long as you follow the safety precautions (which you should do with anything you take, including over the counter medications and vitamin supplements), you will be ok.  One of the mildest yet most effective herbs for aiding in relaxation is chamomile. Chamomile is readily available in tea form at just about any grocery store and has a very calming and sedative effect (it's best to drink Chamomile tea in the evening before bedtime).  Chamomile is also good at aiding with digestion, which often becomes a factor during times of prolonged stress.  Peppermint tea is another good herbal tea for calming the stomach and aiding with digestion.

For insomnia with tension in the neck and shoulders, I recommend Valerian root.  This is a little harder to find, but it is available in pill form at most drugstores.  You can also find it in tincture form or as a loose herb (which you can make into your own tea if you have a tea infuser at home) at many health food stores or herbal supply stores, as well as online. Lemon balm (which is also harder to find) is also good for tension combined with aches and pains. Feverfew or willow bark are both effective for tension headaches or migraines brought on by stress.  Other herbs that are helpful in aiding relaxation (and are best used as an infusion in tea form) include hops, catnip and skullcap. Incidentally, I will be doing an in depth series on herbs (which will include how to make infusions and tinctures, as well as the various properties of herbs) in the near future, so stay tuned!

Ginsing is another great herbal supplement which aids in rebuilding the immune system after prolonged periods of stress.  It also increases stamina and concentration.  I've linked to an article listing some other great herbal remedies for relaxation and stress here.  Well, that's all I have for tonight.  I think I'll go make some chamomile tea!  Until next time, relax and have a great day!

Today I want to cover another tool that can help you to reduce your stress levels and subsequently induce relaxation: The use of aromatherapy.

Aromatherapy incorporates the use of aromatic essential oils in order to promote psychological and/or physical well-being. Essential oils are extracted directly from the roots, bark, leaves, stems and/or flowers of various plants using a distillation process. They are the purest essences of the plant that they are extracted from and are therefore extremely concentrated, so it is best to use them sparingly. You can use essential oils in a variety of ways, including using a commercially purchased aromatherapy diffuser, putting a few drops in the water of your vaporizer or mixing it into a massage oil for use with massage therapy, to name a few. There are many essential oils that promote relaxation and reduce stress, the most popular being lavender oil. Others include chamomile, geranium, hops, marjoram, nutmeg, sandalwood and ylang-ylang. All of these essential oils have other healing properties as well, so you may want to do some research and some experimentation.  Aromatherapy is very safe when the essential oils are used properly, but it is important to read the guidelines I’ve linked to here if you are new to the practice.

Essential oils can be purchased from a variety of mail order or web-based companies as well as at some health food or herbal stores.  Happy smelling!

Hello everyone!  I'm back from my vacation and am on my regular schedule again now.  I had every intention of blogging more than I did last week but it just didn't work out that way for a variety of reasons. At any rate, I'm going to continue with the relaxation theme that I started last week, at least for the next couple of days.

One of the best ways to relax, in my opinion, is the practice of Hatha Yoga (the form that most westerners practice/are familiar with).  Hatha yoga  combines a series of poses (asanas) with a form of breath control called pranayama.  Not only does Hatha yoga relieve stress and provide relaxation of the mind and the muscles in the body, it is also a great way to tone up, increase your flexibility, and increase concentration and focus. It is possible to learn Hatha yoga online or from a book, but I think everyone should take a beginners class for for 6 weeks or so if possible, just to become familiar with all the asanas as well as the ways to modify the poses to suit your current level of flexibility.  There are several asanas that are especially good at for relieving stress and promoting relaxation, which I've linked to here.  My personal favorite, the Cat Pose, is illustrated in the picture at the beginning of today's blog.  If you haven't tried yoga, I hope that you will.  Chances are, you'll get hooked!  Until tomorrow, Namaste!

 

 







Let's take a look at some natural alternative methods that are very effective in helping those people suffering from Bulimia Nervosa

• Chamomile or Yarrow are recommended for their recuperative powers. Put 1 tsp of chamomile or yarrow in 1 cup of boiling water, let sit for 10 minutes, strain. Swallow 1 cup 3 times a day to help you feel better.

• Try geranium, lemon-balm, bergamot,  and rose oils  to alleviate  sadness and depression.
• If you are tense, anxious and easily  angered, try clary-sage, lavender, ylang-ylang, chamomile or sandlewood, they will help to relax and soothe you.

• Kava Kava root helps to soothe away anxious feelings. Ingest 1 tsp. of a tincture, or swallow several capsules 3-4 times a day or whenever you feel that you need it. If symptoms improve, take less.

• St. John's Wort may help to alleviate depression. Put 1 cup of hot water over 1 tsp of St. John's Wort, let steep and strain.  Drink 1 cup 2-3 times a day.  You can also ingest St. John's Wort as capsules, whichever you prefer. 4-6 weeks may pass however, before you note any improvement when taking this herb.

• Natrium chloratum is good for those of us who lose touch with our feelings.
• Calcium carbonicum is helpful if you are worried about things. It is also good for timidity and when you are cold.

• Magnesium is a good vitamin to take to prevent sweet cravings like chocolate.
• Chromium is great for balancing your sugar levels, because it alleviates the desire for sugar and carbohydrates.
• It is also important for you to take multi-vitamins and minerals to restore what was lost during vomiting.