CALM BREATHING - HEALTH BENEFITS

CALM BREATHING - HEALTH BENEFITS

What is “calm breathing”? 

Calm breathing (sometimes called “diaphragmatic breathing”) is a technique that helps you slow down your breathing when feeling stressed or anxious.  Newborn babies naturally breathe this way, and singers, wind instrument players, and yoga practitioners use this type of breathing.


Why is calm breathing important?  

Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate; this is called “overbreathing”.

It is a good idea to learn techniques for managing “overbreathing”, because this type of breathing can actually make you feel even more anxious (e.g., due to a racing heart, dizziness, or headaches)!  

Calm breathing is a great portable tool that you can use whenever you are feeling anxious.

However, it does require some practice. 

Key point: Like other anxiety-management skills, the purpose of calm breathing is not to avoid anxiety at all costs, but just to take the edge off or help you “ride out” the feelings.

How to Do It  

Calm breathing involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is best to 'take the weight' off your shoulders by supporting your arms on the side-arms of a chair, or on your lap.

1.  Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds)
2.  Hold your breath for 1 or 2 seconds
3.  Exhale slowly through the mouth (for about 4 seconds)
4.  Wait a few seconds before taking another breath

About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm. These cycles regulate the amount of oxygen you take in so that you do not experience the fainting, tingling, and giddy sensations that are sometimes associated with overbreathing.

Helpful Hints:

1. Make sure that you aren’t hyperventitating; it is important to pause for a few seconds after each breath.

2.  Try to breathe from your diaphragm or abdomen. Your shoulders and chest area should be fairly relaxed and still. If this is challenging at first, it can be helpful to first try this exercise by lying down on the floor with one hand on your heart, the other hand on your abdomen.  Watch the hand on your abdomen rise as you fill your lungs with air, expanding your chest. (The hand over your heart should barely move, if at all.)

Rules of practice: 

Try calm breathing for at least five minutes twice a day.

You do not need to be feeling anxious to practice - in fact, at first you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm, before you can feel comfortable doing it when anxious.  You’ll gradually master this skill and feel the benefits!

Once you are comfortable with this technique, you can start using it in situations that cause anxiety.

Read More

Orchid Facts

Orchid Facts

Caleana major, the Flying Duck Orchid

Monkey Orchid

OUR PLANET EARTH IS SPECIAL - we are lucky to have not only beautiful oceans and awesome animals, but we have a variety of plants and flowers that give us food, shelter and even medicines.

One flowering plant family is truly special. It can grow almost anyplace. It can have tiny  flowers you can barely see or as big as 11 inches. It can have one beautiful flower on its stem or hundreds on many stems. One variety grows as tall as 75 feet ! Another may only be a few inches in height. It comes in every color of the rainbow, and some are so very dark that they almost appear black. It can look just like an insect, butterfly, or spider. Some have very strange shapes, and several species resemble decomposing small animals and even appear to be infested with maggots. Some smell wonderful, and others smell awful. It has been on the earth from the time of the dinosaurs. Some are fairly common, and some are very, very hard to find. We are talking about a plant with flowers that many people believe are the most beautiful on earth the amazing orchid.

1. Orchids are grown for export all over the world. Orchids in the United States are the second most valuable potted plant crop with over $130 million in annual revenue.

• Orchids grow everywhere on the planet except in Antarctica and extreme deserts.
• Orchids are the largest group of ?owering plants in nature.
• There are more than 25,000 species of orchids. New ones are still being discovered.
• Orchids grow in almost every environment. In the wild you can  find them growing on trees, on rocks, in the ground, in rainforests, grasslands, mountains, marshes and bogs.
• Orchids can be found at sea level or high up in the mountains.
• Grow a herb garden in your classroom or at home At home...
• Plant a few flowers that attract butterflies and birds
• Bring flowers to a friend or someone that you care about
• Give an orchid to someone for a special occasion

2. Phalaenopsis (Moth Orchid) - You see these orchids everywhere for sale. They are excellent for your house because they can grow in low light and will still reflower (bloom more than once). Simply make sure not to let them dry out, give them bright light, and some humidity by placing them on trays set over moistened pebbles.

3. Dendrobium (Spray Orchid) - These beautiful orchids need more light and regular watering so they won’t dry out. Plant them in a porous, well-drained growing medium designed for orchids. Place them on trays set over moistened pebbles for humidity. Give them bright light.

4. Other orchids that are good to start with are Cattleyas, Oncidiums, and Vandas. These plants need more light and have different watering needs. Be aware, however! You may find that once you get started growing these amazing flowers, you may be hooked for life!

5. Orchids, because of their long history, variety and beauty, are sometimes cal led “The Royal Family of Plants.” During World War II, England sent many of their orchid plants to America for safekeeping.

6. Moyobamba, Peru, is cal led the “City of Orchids” because there are 3,500 species growing there.

7. The “Bee Orchid” is one example of an orchid that looks like an insect.

8. A tiny bog orchid that grows only in Yosemite National Park is described as smelling like sweaty feet.

9. The hard-to-find “Ghost Orchid” that grows only in deep swampy forests of Florida, the Bahamas and Cuba. It is endangered.

10. The smallest orchid has flowers only half a millimeter or one-hundredth of an inch in diameter! The entire plant is only about a quarter of an inch tall. It grows naturally in the cloud forests in Central America, principally in Costa Rica. You would need a magnifying glass to see the flowers!

11. The largest orchid plant grows canes that can be more than 25 feet long. There are reports of mature plants weighing up to 2,000 pounds and said to produce up to 10,000 flowers. The species is found in Malaysia, the Solomon Islands, Sumatra, the Philippines, Papua and New Guinea. It is called the “Tiger Orchid” or “Sugar Cane Orchid.” Unfortunately, old plants this large probably no longer exist in the wild due to habitat destruction.

Read More

Tattoos

Tattoos

Tattooing the skin is the oldest profession in the world. The Japanese, Aztecs, Mayans, Aborigines, and the Africans all had tattoos. The oldest recorded human to date is referred to as the ice man. He was found under what was left of an iceberg near the Austrian border in Italy. Carbon dating places the ice man around 5,300 years old. This was a cultural surprise because he had a few tattoos. Before his discovery, it was popular belief that the oldest culture to tattoo was Egyptians over 3,000 years ago. So the ice man out dates the Egyptians by 2,300 years The ice man had a small cross behind one knee and above his kidneys there were a few tattooed lines about 15 cm long. The first sign of tattooing in the west was brought to us from Tahiti by a man named Captain Cook in 1771.  The Tahitian word for tattooing was “Tatau” which was adopted because it’s the sound of the traditional tattooing. Initially the traditional tattoos were applied by a stick with a comb like head attached to the end. They used another stick to tap the first; this achieved a stabbing motion. This ancient type of tattooing is rapidly gaining popularity once more. While receiving a tattoo you would not honor your experience if you showed any sense of pain or discomfort and the practice usually was a ceremony that lasted for days often resulting in shock for the patron. 

Read More

Pistachio Facts

Pistachio Facts

Pistachios -have been know to be “royalty”. Pistachios are happy and are called “the smiling nut” or “the happy nut” in some cultures. Most people love cracking and eating Pistachios, are intrigued by their color and may say it is their favorite nut. BUT, Pistachios aren’t really nuts! Pistachios are actually “seeds” of red or yellow plum-like fruits. However, everyone calls them nuts because they look like a nut.

So much goodness packed into something so small! Bite into this tasty nut and treat yourself to a highly satisfying, body loving snack. Indulgence with intelligence.

Nutrient dense 
1. Carotenoids
2. ONLY nut that contain significant amounts of the lutein and zeaxanthin, which has been associated with a reduced risk of age-related macular degeneration (AMD). AMD is the most common cause of irreversible blindness in Americans over 65.
3. Highest fiber content (3 g/oz.). Provide 12% of Daily Value which puts it on par with oatmeal.
4. Highest protein compared with other nuts (6 gram/oz).
5. Excellent sources of copper, manganese and vitamin B6.
6. Copper is a major component of many important proteins and enzymes in the proper  development of connective tissues, nerve coverings and skin pigment.  Is also important in heart health.
7. Manganese is important for bone formation and nutrients metabolism.
8. Vitamin B6 plays an important role in the immune system, red blood cell metabolism and hemoglobin productions, and nerve cell communication.
9. Good source of phosphorus, thiamin.

Heart health 
A. No trans fat.
B. Very rich in  phytosterols (plant sterols  that compete with dietary cholesterol for absorption in the body). Plant sterols occur naturally in a variety of foods such as fruits, vegetables, grain products, vegetable oils and nuts such as pistachios.
C. According to a study from Harran University, Turkey, groups who replaced 20% of their calorie intake with pistachios for three weeks showed a decrease in total cholesterol, the  total cholesterol to HDL ratio, and the LDL to HDL ratio.

Antioxidants 
Provides 464 mg GAE (Gallic Acid Equivalents) of Phenolic in 1 ounce of pistachio nuts, which ranked second after pecans among all nuts. Phenolic is believed to account for a major portion of the antioxidant capacity of many plants foods.

Weight control and maintenance
A research from University of California, Los Angeles showed that patients who  substitute pistachio  nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn, and potato chips  with pistachios accounting for 20% of  total calories for three weeks, did not gain body weight.
Significant amount of protein, healthy fat and dietary fiber in pistachios promote feeling of fullness and help people maintain their weight by keeping hunger at bay.

In America, pistachios were once dyed red to disguise shell imperfections and make the nuts stand out in vending machines.
February 26th is recognized by pistachio lovers as World Pistachio Day; a day to honor the historical nut.
Historically, they were considered a rare delicacy and a favorite of the Queen of Sheba.

Read More

MYOPIA - SHORTSIGHTEDNESS

MYOPIA - SHORTSIGHTEDNESS

Myopia or shortsightedness refers to the inability to see or hazy or blurred vision on seeing things that are at a distance; e.g. the blackboard at school, the screen in a cinema hall or the TV screen may start looking blurred and the eyes of the sufferer may start watering due to the strain on the eyes. There may be itching and heaviness in the eyes and the patient may complain of a mild headache due to the eyestrain. Myopia may result especially in cases where the child or the person is reading in dim light, reading in moving vehicles or from watching too much of television. The other causes of myopia are mental strain, wrong food habits and improper blood and nerve supply. Mental strain correspondingly puts physical strain on the eyes, their muscles and nerves. 

EYE MUSCLE  EXERCISES

A. All eye muscle exercises should be performed while being seated comfortably and in a relaxed atmosphere.

B. Move the eyes up gently and slowly in a circle, then move them down in the reverse direction. Do this four times and then rest for a second or two and repeat the movement two to three times, using minimum effort. Do this a few times daily.

C. Rotate the neck in circles and semi-circles. Move the shoulder clockwise and anti-clockwise briskly, drawing them up as far as possible several times. Bend the head forwards and backwards as far as possible several times. Turn the head to the right and to the left as far as possible several times. These exercises help to loosen up and relax the contracted neck muscles that may restrict blood supply to the head.

D. Keep the head still and relaxed and gently move the eyes up and down six times. Repeat the same movement 2-3 times at two-second intervals. The eyes should move slowly and regularly as far down as possible and then as far up as possible.

E. Move the eyes from side to side as far as possible, without any force or jerky movements six times. Repeat this two to three times daily.

F. Sit on a bench facing the sun with your eyes closed and gently turn the head from side to side several times for about ten minutes. Then open the eyes and blink about ten times at the sun and then look at some greenery. This helps to relieve shortsightedness.

G. Hold the index finger of the right hand about eight inches in front of the eyes, then look from the finger to any other large object ten or more feet away (e.g. the door or  the window). Look from one to the other ten times. Do this exercise frequently throughout the day.

H. Splash plain, cold water several times on the eyes when closed. This helps to cool the eyes and boosts its blood supply.

HOME REMEDIES

1. Natural, uncooked foods especially fresh fruits (like oranges, apples, grapes, peaches, plums, cherries) and fresh green vegetables (like lettuce, cabbage, spinach and turnip tops), root vegetables (like potatoes, turnips, carrots, onions and beetroots), nuts, dry fruits and dairy products should be taken liberally. Jams, pastries, refined and processed products, white bread, tea, coffee, meat, fish and eggs are better to be avoided. Genuine wholemeal bread is useful.

2. Having  a diet rich in vitamin A is of utmost importance. The rich sources of this vitamin are raw spinach (palak), lettuce, carrots, cabbage, tomatoes, turnip tops, green peas, soya beans, cod liver oil, fresh milk and its cream, cheese, butter, egg yolk, liver, wheat germ, oranges and dates. If the person wants to just take a supplement, 25,000 IU of Vitamin A is recommended.

3. Two glasses of carrot juice should be taken daily for a few months.

4. Instill two drops of black holy basil (tulsi) juice into the eyes daily at bedtime.

5. Bilberry is a well-known herb for poor vision. It can be taken in the capsule form -one capsule thrice daily or 15-40 drops of the extract of the herb is taken in water or juice thrice daily.

6. Putting a few drops of castor oil (arandi) into  each eye and rubbing some on the top of the scalp before bath helps.

Read More

April Fools’ Pranks

April Fools’ Pranks

1. Switcheroo: If your little ones are sound sleepers, wait until they are fast asleep to pull the old switcheroo! Switch them to different beds while they are sleeping. Imagine their surprise when they wake up in their brother's or sister's bed on April Fools Day!

2. Bug Off - Purchase some realistic insects prior to April 1st and place the creepy crawlers in ice cubes, socks, shoes, food, etc.

3. Out of Gas: A few blocks from home, make your car lurch a little and announce that you're out of gas. The children will moan and groan a little. Tell the kids they will have to walk to get gas as you watch the car, then drive by yelling "April Fools!” Make sure there is no one around and it's a lightly traveled road.

4. Oreo Cookies:  If you know someone who loves Oreo cookies, scrape out the white creamy filling and replace with white toothpaste.

5. In a Stitch - Grab a few pair of hubby’s or the kids’ undies and sew them together. Next time they go to grab a clean pair, they’ll get more than they bargained for!

6. Temporary Tattoo:  Get the ugliest most disgusting temporary tattoo and wear it proudly to work.

7. Crank it - Turn up the volume as high as it can go on someone’s computer or radio before they turn it on.

8. Stick It - Attach magnets to a large cup, place the cup on the hood or roof of the car and take off.

9. Balloons:  Fill someone’s car with balloons.

10. Fan: Put some powder on top of the ceiling fan blades and wait for someone to turn it on!

11. Translation Please - Change a family member’s cell phone language from English to another language. Just make sure you are able to change it back to the proper setting!

12. Year Round School: Type and mail a letter to yourself that says the vote went through and school is now going to be held all year long - no more summer vacation. Your kids will be mortified. Then tell them after dinner it was just an April Fool’s Day joke.

13. Plastic Wrap:  Put a sheet or two of plastic-wrap over the toilet seat.

14. Slippery Handles:  Put some vaseline on a few door handles.

15. Sticky Mouse - Use double-sided tape under someone’s computer mouse or on the telephone receiver

16. Cake:  Make a sponge cake for that special someone by frosting honest-to-goodness real sponges in a cake pan! Just don’t bake it!

17. Hard-Boiled Eggs:  Just in time for Easter, hard-boil all the eggs in the refrigerator and place them back into the carton.

18. Salt/Sugar Switcheroo:  Switch the sugar and/or creamer for salt. Just don’t forget to switch it back!

19. Ketchup/Mustard Switcheroo:  If you have non-see-through bottles for ketchup and one for mustard, pour mustard in the ketchup bottle and ketchup in the mustard bottle. Salt/Pepper Switcheroo:  If you have salt and pepper shakers, switch the salt for pepper and vice versa.

20. Switcheroo Shoes - Take a good hard look at the family’s shoes. If a loved one happens to have shoes that look similar in style but are different colors, switch them. For instance, if they have a pair of black shoes and a pair of blue shoes that are similar in style, take the left blue shoe and replace it with the left black shoe. Be sure to hide the matching shoes. They’ll go to work or school with 2 shoes that don’t match.

21. Sour Milk - Before you go to bed, add some green or blue food coloring to your carton of milk. The kids will get quite the surprise when they pour their glass of milk in the morning

22. Unexpected Dandruff: Sprinkle some salt in your hair, then start complaining that your head is itching like crazy. When someone looks at your head, they'll see the worst case of dandruff they've ever seen.

23. April Showers: If you have a sink with a sprayer, put a rubber band around the handle when nobody's looking. This automatically keeps the nozzle in spray-mode. Make sure the nozzle is pointing up and outward. The next person to use the sink will get a splash! I actually tried this on my older son last year. It worked like a charm and provided a bunch of belly laughs.

24. Buggy Toothpaste: Place a raisin in the end of the toothpaste tube. When someone squeezes out the paste, they'll get what looks like a bug along with their minty tarter control glob.

25. Spare Change: This April Fool's practical joke is old, but it still works. Superglue some coins to the sidewalk or any spot that has a lot of people walking around. Make sure it's an appropriate place, then watch people get frustrated when they can't pick up the coins.

26. What's That in Your Apple?: For a fruity April Fool’s practical joke, get a few gummy worms and carefully poke them into fresh fruit, particularly apples. Give your kids a wormy apple for lunch and leave a few apples on the table for friends and family members to snack on.

27. One Sick Joke: Fill a hot water bottle with pea soup. Keep the bottle hidden under your shirt and make a loud noise to attract attention. Bend over the table and squeeze the bottle, as your sludge spews out just like you've thrown up.

28. Look What I Can Do! Ask your victim to put a quarter on a piece of paper and, without removing their finger, trace the coin with a pencil. Repeat the "test" with a few fingers. After that's done, get the victim to pick up the quarter and roll it along the bridge of their nose. Then quietly snicker behind their back as they walk around with a black line along their nose. Don't use a permanent marker because that's just not cool. .

Read More

Conjunctivitis

Conjunctivitis

Source: http://creativecommons.org/licenses/by-sa/3.0/deed.en

'Conjunctivitis' (or pinkeye) is a term used to signify an inflammation of the conjunctiva (a thin membrane covering the white part of the eye) resulting in red, itchy, watery eyes and is also accompanied by a yellowish, crusty discharge. The common causes are entry of some foreign body into the eye like dust or some polluting factors; or an infection resulting from some bacteria or viruses; or some kind of allergy.  It can spread by hand-to-hand contact and so it can be contagious. Also remove the contact lenses once you feel that you have an irritation in the eye since it could aggravate the condition. Wear glasses instead of the lens. Applying a cold compress over the eyes is very soothing and also decreases the irritation in the eyes. In cases where there is some discharge oozing from the eyes make it a point to wash or wipe the eyes with a wet cloth every few hours. The crusty, sticky margins can be cleaned by dipping a cottonball in a solution made by dissolving a quarter teaspoonful of salt in a tablespoonful of warm water and rub it along the eyelash.

HOME REMEDIES

1. Food items rich in Vitamin A (like carrots, green leafy vegetables, mangoes, milk and milk products, papayas, pumpkin, tomatoes, etc.) and Vitamin B2 (almonds, bananas, citrus fruits, green leafy vegetables, milk, tomatoes, etc.) should be taken in more quantities. Avoid excessive intake of starchy and sugary foods.

2. Drink a glass of lemon juice before breakfast. Also instilling a few drops of limejuice in the eye is useful.

3. Placing a thin slice of raw cucumber  or  raw potato over the eyelids proves to be soothing.

4. A drop  or  two of honey is poured into the inflamed eyes to give immediate relief.

5. Drinking a glass of carrot and spinach (palak) juice in equal quantities daily is useful for the eyes.

6. Apply a cloth-wrapped poultice of warm, cooked apples over the eyelids.

7. A decoction made from coriander seeds (dhania) in water is useful to relieve the burning pain and swelling of conjunctivitis.

8. Applying compresses of moistened, cold tea bags proves to be useful.

9. The juice of Indian gooseberry (amla) mixed with honey is useful when taken twice daily.

10. A decoction of turmeric is cooling to the eyes and so is used as eyewash or as a compress over the eyes.

11. Clear coconut water is a useful eyewash because of its nutritive, non-irritant and soothing effect.

12. For soothing eyewash, stir a quarter teaspoon of baking soda or honey in half a cup of water.

13. An infusion is made from the herb Eyebright and taken in small glassful doses thrice daily.

Read More

Ten commandments to prevent alcoholism

Ten commandments to prevent alcoholism

Offered by psychiatrist Dr. William B. Terhune.
 These are :
1. Never drink when you ‘ need one’
2. Sip slowly 
3. Space your drinks, taking a second drink 30 minutes after the first and a third an hour after the second 
4. Dilute your alcohol
5. Keep an accurate and truthful record of the amount and number of drinks you take 
6. Never conceal the amount of alcohol you drink ;
7. Do not drink on an empty stomach ;
8. Stop drinking on ‘signal ‘ ( signals are lunch, dinner, fatigue, sex stimulation, boredom, frustration and bedtime);
9. Make it a rule never to take a drink to escape discomfort - either physical or mental  and
10. Never, never take a drink in the morning thinking it will cure a hangover.

Read More