腹部呼吸抗壓、助放鬆！教你怎麼做

from  優活健康網 – 2012年2月25日

長期處在壓力中不懂得調適，會造成身心極大的傷害，除影響免疫系統，進而百病纏身，也容易罹癌。署立嘉義醫院身心醫學科主任許哲華建議大家學習腹部呼吸，吸入最大量氧氣，提供大腦及全身細胞足夠的氧氣，刺激副交感神經系統，減低焦慮與疲倦，增加身心調節及代謝。

最近許多人因職場的壓力過大而失控，許哲華表示，幾乎找不到沒有壓力的工作，壓力是隨時隨地存在，壓力像呼吸，不會消失，壓力像滾雪球，越滾越大，我們要學習管理壓力，而非一味的逃避壓力，否則健康容易出問題。



許哲華建議大家學習腹部呼吸疏導壓力，腹式呼吸的重點不在吸，而在吐氣，吐氣時要很慢、吐得多，如此副交感神經才會產生作用，讓情緒不會過度亢奮緊張，能吸入最大量氧氣，提供大腦及全身細胞足夠的氧氣，刺激副交感神經系統，減低焦慮與疲倦，增加身心調節及代謝。

※減壓方式─腹部呼吸法
•找個舒服的位置，或坐或躺，仰躺練習小腿屈起放鬆，放一本書在肚子上，一隻手放在胸部。由鼻子吸氣，嘴巴吐氣，呼吸時觀察及用手感覺胸部不能鼓起來，而是肚子上的書隆起來。
•吸氣時，將橫膈膜往下，胸部及腹部自然擴張，氣體流入胸腔，吐氣速度越慢越好。
•吐氣慢慢數1、2、3、4、5，在5秒後才能把氣吐光，等到熟練後再把吐氣的時間拉長到7秒鐘。
•每天練習3到5分鐘，進食後30分鐘內不要練習，不是焦慮、緊張、生氣才用，應該從平常練起。

Colon Cleansing

Beware of colon cleansing claims

Eric Boyd, Los Angeles Times

NATURAL METHOD: The easiest way to a “clean” system? Cut out junk foods and eat more fruits and vegetables.

Most people don't need to 'detoxify' their bodies. If you feel you must, ask questions and seek out board-certified professionals.

Judy Foreman, Health Sense
June 30, 2008

Go on reading the following article from LA Times

http://www.latimes.com/features/health/medicine/la-he-toxic30-2008jun30,0,4875078.column

Get your free credit reports

Q: How do I order my free report?

A: The three nationwide consumer reporting companies have set up a central website, a toll-free telephone number, and a mailing address through which you can order your free annual report.

To order, visit annualcreditreport.com

This info is from the government link below.
http://www.ftc.gov/bcp/conline/pubs/credit/freereports.shtm

How to Make a Comfortable Hike

How to Make a Comfortable Hike

(The following suggestions are for the climate around Bay Area CA only)

It is winter now. It can be quite chilly in the morning and hot during the day time. You can sweat on the way up during your hike and feel cold on the way down.

How can you make yourself really comfortable?

Some suggestions for your references.

• Hats, Caps or Masks
• Gloves
• Polyester T-shirt underwear

Polyester wicks moisture and dries quickly to keep you comfortable during active pursuits. Try to avoid cotton underwear which makes feel uncomfortable and cold when it's wet.)

• Hiking boots

If you can't grip the ground properly, you will have hard time on the way down and also have the chance to injure yourslef.

Big 5 has some inexpensive ones ($25 to $40) or check with REI for some Vibram rubber outsoles featuring sticky rubber and deep lugs for stability and braking on various surfaces.

• Trekking poles

It gives you an opportunity to work out your upper body. It helps your lower body joints tremendously on the way down. Usually, one pole is enough. You can get those expensive ones with adjustable length, anti-shock spring and ergometric foam compact grip. It can cost you $60 to $150 for a pair. For a starter, I recommend to get a ski pole at garage sale for $2.

Sleep Well

Would you like to recover fast from the whole day of pressure? How can you sleep well so tomorrow will be a fresh day?

Here is some tips to sleep well.

* Don't work on your job or serious projects two hours before you go to bed. Relax. Read some non-work related books.

* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy .
For example, listen softer music at the dark, stare at moon or stars, etc. Remember not to expose yourself to much light.

* Don't take naps. This will ensure you are tired at bedtime.
If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

* Get up and go to bed the same time every day .
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

* Refrain from exercise at least 4 hours before bedtime.

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

* Develop sleep rituals.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

* Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

* Take a hot bath 90 minutes before bedtime.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

I hope those tips are useful for you. Have a great sleep every night.

10 Best Foods you should eat

The 10 Best Foods You Aren’t Eating

Want to do your body a world of good? It's as easy as expanding your grocery list.

I don't want to reinvent the wheel and claim the credits. Medical experts have done research and make the recommendations.

In summary, they are as follows.

1. Beets: contain potent cancer fighters and are great for heart.

2. Cabbage:disarms cell-damaging free radicals and reduces your risk of cancer.

3. Guava: has an antioxidant that fights prostate cancer -- than any other plant food, including tomatoes and watermelon.

4. Swiss Chard: provides a huge amount of nutrients which can protect your retinas from the damage of aging.

5. Cinnamon: helps control your blood sugar, which influences your risk of heart disease.

6. Purslane: has the highest amount of heart-healthy omega-3 fats of any edible plant and has an antioxidant that may inhibit cancer growth.

7. Pomegranate juice: great for heart and with lots of Vitamin C.

8. Goji berries: have one of the highest ORAC ratings -- a method of gauging antioxidant power -- of any fruit.

9. Dry Plums: contain high amounts of antioxidants that are particularly effective at combating the superoxide anion radical.

10. Pumpkin Seeds: have rich amount of magnesium.

--------- Want more info -----------------

I picked two good articles for you to enjoy.

This is an earlier article which gives you the 10 foods.

This is a later article with explanation of how to eat those 10 best foods.