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Cure for Malaria
An Indian was lost in the jungles of the Andes. He was burning with fever from malaria. He stumbled upon a pool of water. Raging with fever, he threw himself down at the edge to satisfy his thirst. He did notice that the bark of the cinchona tree nearby had fallen into the water . It was believed that the tree was poisonous. But the poor man was so thirsty that he set aside these worries and drank the water.
Much to his surprise, he did not die but found his strength returning. He even managed to return to his village and he recovered fully.
A cure for malaria was thus born. The cinchona tree, also known as quina quina, gives the drug quinine, which has been used for the cure of malaria ever since.
The tree was renamed by the Swedish botanist Linnaeus in 1742 in honour of the the Countess of Chinchon, wife of the Viceroy of Peru who was reputed to be the first European to use an extract of bark to cure her of malaria.
Friday, May 14, 2010
Tuesday, May 11, 2010
Food as medicine is as old as life itself
For animals, food as medicine is as natural as breathing. Long before the earliest doctor, tribal medicine man or village wise woman, animals have sought out healing herbs when ill.
They know by instinct which plants will help them. We humans have moved so far from nature that we no longer have that sort of instinct – though the healing plants are still there, waiting to be used.
Food As Medicine ...eg Nettles Which Are Rich In Iron
The idea of food as medicine goes back at least to the earliest known doctors. More than two thousand years ago Hippocrates said ‘Let medicine be your food and food be your medicine.’ He believed that illness stemmed from bad eating habits and poor nutrition, and that learning good eating habits would restore good health.
This is what modern naturopaths and nutritionists also believe - ‘You are what you eat’ has become a catch phrase. Every one knows that some foods are ‘good for you’ and others are ‘bad for you’, but most don’t realize the full extent of this. I can’t overstate the importance of good nutrition for good health.
If you want to be healthy, you have to give your body the right fuel. You know that putting petrol in a diesel car is going to ruin the engine. You wouldn’t expect a lion to thrive on hay, or feed meat to a cow. (Well, that last one was tried – the result was ‘mad cow disease’ - BSE.)
Every meal you eat influences your health one way or another. The more of your meals which are ‘good for you’ the healthier you’ll be. (For a pregnant woman, her food also affects the health of her baby.)
Superfoods are a way of getting lots of nutrients in a small amount of food.
Many chronic illnesses are caused by years of wrong eating and nearly all can be cured by right eating – if you really stick to it.
There are special diets to help with specific conditions -
· Many people have found relief from arthritis by avoiding particular foods.
· Frequent fungal infections such as thrush need to be treated with an anti-fungal diet.
· There are foods that lower cholesterol – more effectively than drugs and without the side effects.
But food as medicine goes far beyond eating well to stay healthy. Lots of foods have specific healing properties. This ranges from the traditional – garlic or onions for colds, for instance – to the modern discoveries, such as lycopene from tomatoes being helpful in some cases of cancer (particularly prostate cancer ). The Chinese have several plants that are used as both medicine and food.
Shiitake mushrooms are an example – they boost your immune system, increasing your resistance to infection.
Herbalists use many plants in herbal medications, but a lot of medicinal plants can also be used as food. Most of the culinary herbs and spices are good for your digestion as well as tasting nice.
Sometimes it’s what you eat; sometimes it’s what you don’t eat that matters.
The most fundamental and powerful way that you can use food as medicine is not eating it at all!
Fasting is the quickest way to get well in many cases. All animals instinctively stop eating when they are ill. Not eating leaves your body free to give all it’s energy to healing itself. If you have a cold or flu don’t listen to well-meaning people who tell you ‘you must eat to keep up your strength’ – there’s a good reason why you don’t feel like eating when you’re ill. Just drink plenty of fluids – you’ll soon be well again. Often you can avoid getting ill altogether - if you feel the beginnings of a cold, eat more lightly for a few days. Specially avoid foods high in protein or fat as these are hardest to digest.
People have cured themselves of all sorts of very serious illnesses by fasting for longer periods on a limited range of foods. For instance, just one type of fruit, or only vegetable juices. Grapes are wonderfully healing – they contain all the minerals we need, in just the right proportions. People can live on nothing but grapes for many weeks, giving their bodies time to heal whatever’s wrong.
If you want to do a longer fast, it’s best to see an experienced naturopath or herbalist. He or she will help you decide on the best cure for you.
Also remember that a raw food diet is known to bring rapid relief from many long term conditions.
Food as medicine takes on a special meaning when it comes to food allergies and sensitivities. ‘One man’s food is another man’s poison’ quite literally, when someone is seriously allergic to an everyday food. Then any contact at all with that food must be avoided.
Food sensitivities are not as life threatening as allergies, but they threaten quality of life for many people. Gluten intolerance and dairy intolerance are the most common, and affect many more people those who’ve been officially diagnosed.
These cause lots of unpleasant symptoms, which are quickly relieved by a diet of dairy-free or gluten free recipes.
Many arthritis sufferers have found relief from their aches and pains by following an anti inflammatory diet. Avoiding certain foods really seems to help. Click here for details of the anti inflammatory diet.
Fungal infections can be a factor in many illnesses. A diet devised to reduce fungal growth in the body goes a long way to restoring normal health in these cases.
Think carefully about what you eat. Whether you think of food as medicine or not, everything you eat affects your health one way or another.
They know by instinct which plants will help them. We humans have moved so far from nature that we no longer have that sort of instinct – though the healing plants are still there, waiting to be used.
Food As Medicine ...eg Nettles Which Are Rich In Iron
The idea of food as medicine goes back at least to the earliest known doctors. More than two thousand years ago Hippocrates said ‘Let medicine be your food and food be your medicine.’ He believed that illness stemmed from bad eating habits and poor nutrition, and that learning good eating habits would restore good health.
This is what modern naturopaths and nutritionists also believe - ‘You are what you eat’ has become a catch phrase. Every one knows that some foods are ‘good for you’ and others are ‘bad for you’, but most don’t realize the full extent of this. I can’t overstate the importance of good nutrition for good health.
If you want to be healthy, you have to give your body the right fuel. You know that putting petrol in a diesel car is going to ruin the engine. You wouldn’t expect a lion to thrive on hay, or feed meat to a cow. (Well, that last one was tried – the result was ‘mad cow disease’ - BSE.)
Every meal you eat influences your health one way or another. The more of your meals which are ‘good for you’ the healthier you’ll be. (For a pregnant woman, her food also affects the health of her baby.)
Superfoods are a way of getting lots of nutrients in a small amount of food.
Many chronic illnesses are caused by years of wrong eating and nearly all can be cured by right eating – if you really stick to it.
There are special diets to help with specific conditions -
· Many people have found relief from arthritis by avoiding particular foods.
· Frequent fungal infections such as thrush need to be treated with an anti-fungal diet.
· There are foods that lower cholesterol – more effectively than drugs and without the side effects.
But food as medicine goes far beyond eating well to stay healthy. Lots of foods have specific healing properties. This ranges from the traditional – garlic or onions for colds, for instance – to the modern discoveries, such as lycopene from tomatoes being helpful in some cases of cancer (particularly prostate cancer ). The Chinese have several plants that are used as both medicine and food.
Shiitake mushrooms are an example – they boost your immune system, increasing your resistance to infection.
Herbalists use many plants in herbal medications, but a lot of medicinal plants can also be used as food. Most of the culinary herbs and spices are good for your digestion as well as tasting nice.
Sometimes it’s what you eat; sometimes it’s what you don’t eat that matters.
The most fundamental and powerful way that you can use food as medicine is not eating it at all!
Fasting is the quickest way to get well in many cases. All animals instinctively stop eating when they are ill. Not eating leaves your body free to give all it’s energy to healing itself. If you have a cold or flu don’t listen to well-meaning people who tell you ‘you must eat to keep up your strength’ – there’s a good reason why you don’t feel like eating when you’re ill. Just drink plenty of fluids – you’ll soon be well again. Often you can avoid getting ill altogether - if you feel the beginnings of a cold, eat more lightly for a few days. Specially avoid foods high in protein or fat as these are hardest to digest.
People have cured themselves of all sorts of very serious illnesses by fasting for longer periods on a limited range of foods. For instance, just one type of fruit, or only vegetable juices. Grapes are wonderfully healing – they contain all the minerals we need, in just the right proportions. People can live on nothing but grapes for many weeks, giving their bodies time to heal whatever’s wrong.
If you want to do a longer fast, it’s best to see an experienced naturopath or herbalist. He or she will help you decide on the best cure for you.
Also remember that a raw food diet is known to bring rapid relief from many long term conditions.
Food as medicine takes on a special meaning when it comes to food allergies and sensitivities. ‘One man’s food is another man’s poison’ quite literally, when someone is seriously allergic to an everyday food. Then any contact at all with that food must be avoided.
Food sensitivities are not as life threatening as allergies, but they threaten quality of life for many people. Gluten intolerance and dairy intolerance are the most common, and affect many more people those who’ve been officially diagnosed.
These cause lots of unpleasant symptoms, which are quickly relieved by a diet of dairy-free or gluten free recipes.
Many arthritis sufferers have found relief from their aches and pains by following an anti inflammatory diet. Avoiding certain foods really seems to help. Click here for details of the anti inflammatory diet.
Fungal infections can be a factor in many illnesses. A diet devised to reduce fungal growth in the body goes a long way to restoring normal health in these cases.
Think carefully about what you eat. Whether you think of food as medicine or not, everything you eat affects your health one way or another.
Food as medicine is as old as life itself
For animals, food as medicine is as natural as breathing. Long before the earliest doctor, tribal medicine man or village wise woman, animals have sought out healing herbs when ill.
They know by instinct which plants will help them. We humans have moved so far from nature that we no longer have that sort of instinct – though the healing plants are still there, waiting to be used.
Food As Medicine ...eg Nettles Which Are Rich In Iron
The idea of food as medicine goes back at least to the earliest known doctors. More than two thousand years ago Hippocrates said ‘Let medicine be your food and food be your medicine.’ He believed that illness stemmed from bad eating habits and poor nutrition, and that learning good eating habits would restore good health.
This is what modern naturopaths and nutritionists also believe - ‘You are what you eat’ has become a catch phrase. Every one knows that some foods are ‘good for you’ and others are ‘bad for you’, but most don’t realize the full extent of this. I can’t overstate the importance of good nutrition for good health.
If you want to be healthy, you have to give your body the right fuel. You know that putting petrol in a diesel car is going to ruin the engine. You wouldn’t expect a lion to thrive on hay, or feed meat to a cow. (Well, that last one was tried – the result was ‘mad cow disease’ - BSE.)
Every meal you eat influences your health one way or another. The more of your meals which are ‘good for you’ the healthier you’ll be. (For a pregnant woman, her food also affects the health of her baby.)
Superfoods are a way of getting lots of nutrients in a small amount of food.
Many chronic illnesses are caused by years of wrong eating and nearly all can be cured by right eating – if you really stick to it.
There are special diets to help with specific conditions -
· Many people have found relief from arthritis by avoiding particular foods.
· Frequent fungal infections such as thrush need to be treated with an anti-fungal diet.
· There are foods that lower cholesterol – more effectively than drugs and without the side effects.
But food as medicine goes far beyond eating well to stay healthy. Lots of foods have specific healing properties. This ranges from the traditional – garlic or onions for colds, for instance – to the modern discoveries, such as lycopene from tomatoes being helpful in some cases of cancer (particularly prostate cancer ). The Chinese have several plants that are used as both medicine and food.
Shiitake mushrooms are an example – they boost your immune system, increasing your resistance to infection.
Herbalists use many plants in herbal medications, but a lot of medicinal plants can also be used as food. Most of the culinary herbs and spices are good for your digestion as well as tasting nice.
Sometimes it’s what you eat; sometimes it’s what you don’t eat that matters.
The most fundamental and powerful way that you can use food as medicine is not eating it at all!
Fasting is the quickest way to get well in many cases. All animals instinctively stop eating when they are ill. Not eating leaves your body free to give all it’s energy to healing itself. If you have a cold or flu don’t listen to well-meaning people who tell you ‘you must eat to keep up your strength’ – there’s a good reason why you don’t feel like eating when you’re ill. Just drink plenty of fluids – you’ll soon be well again. Often you can avoid getting ill altogether - if you feel the beginnings of a cold, eat more lightly for a few days. Specially avoid foods high in protein or fat as these are hardest to digest.
People have cured themselves of all sorts of very serious illnesses by fasting for longer periods on a limited range of foods. For instance, just one type of fruit, or only vegetable juices. Grapes are wonderfully healing – they contain all the minerals we need, in just the right proportions. People can live on nothing but grapes for many weeks, giving their bodies time to heal whatever’s wrong.
If you want to do a longer fast, it’s best to see an experienced naturopath or herbalist. He or she will help you decide on the best cure for you.
Also remember that a raw food diet is known to bring rapid relief from many long term conditions.
Food as medicine takes on a special meaning when it comes to food allergies and sensitivities. ‘One man’s food is another man’s poison’ quite literally, when someone is seriously allergic to an everyday food. Then any contact at all with that food must be avoided.
Food sensitivities are not as life threatening as allergies, but they threaten quality of life for many people. Gluten intolerance and dairy intolerance are the most common, and affect many more people those who’ve been officially diagnosed.
These cause lots of unpleasant symptoms, which are quickly relieved by a diet of dairy-free or gluten free recipes.
Many arthritis sufferers have found relief from their aches and pains by following an anti inflammatory diet. Avoiding certain foods really seems to help. Click here for details of the anti inflammatory diet.
Fungal infections can be a factor in many illnesses. A diet devised to reduce fungal growth in the body goes a long way to restoring normal health in these cases.
Think carefully about what you eat. Whether you think of food as medicine or not, everything you eat affects your health one way or another.
They know by instinct which plants will help them. We humans have moved so far from nature that we no longer have that sort of instinct – though the healing plants are still there, waiting to be used.
Food As Medicine ...eg Nettles Which Are Rich In Iron
The idea of food as medicine goes back at least to the earliest known doctors. More than two thousand years ago Hippocrates said ‘Let medicine be your food and food be your medicine.’ He believed that illness stemmed from bad eating habits and poor nutrition, and that learning good eating habits would restore good health.
This is what modern naturopaths and nutritionists also believe - ‘You are what you eat’ has become a catch phrase. Every one knows that some foods are ‘good for you’ and others are ‘bad for you’, but most don’t realize the full extent of this. I can’t overstate the importance of good nutrition for good health.
If you want to be healthy, you have to give your body the right fuel. You know that putting petrol in a diesel car is going to ruin the engine. You wouldn’t expect a lion to thrive on hay, or feed meat to a cow. (Well, that last one was tried – the result was ‘mad cow disease’ - BSE.)
Every meal you eat influences your health one way or another. The more of your meals which are ‘good for you’ the healthier you’ll be. (For a pregnant woman, her food also affects the health of her baby.)
Superfoods are a way of getting lots of nutrients in a small amount of food.
Many chronic illnesses are caused by years of wrong eating and nearly all can be cured by right eating – if you really stick to it.
There are special diets to help with specific conditions -
· Many people have found relief from arthritis by avoiding particular foods.
· Frequent fungal infections such as thrush need to be treated with an anti-fungal diet.
· There are foods that lower cholesterol – more effectively than drugs and without the side effects.
But food as medicine goes far beyond eating well to stay healthy. Lots of foods have specific healing properties. This ranges from the traditional – garlic or onions for colds, for instance – to the modern discoveries, such as lycopene from tomatoes being helpful in some cases of cancer (particularly prostate cancer ). The Chinese have several plants that are used as both medicine and food.
Shiitake mushrooms are an example – they boost your immune system, increasing your resistance to infection.
Herbalists use many plants in herbal medications, but a lot of medicinal plants can also be used as food. Most of the culinary herbs and spices are good for your digestion as well as tasting nice.
Sometimes it’s what you eat; sometimes it’s what you don’t eat that matters.
The most fundamental and powerful way that you can use food as medicine is not eating it at all!
Fasting is the quickest way to get well in many cases. All animals instinctively stop eating when they are ill. Not eating leaves your body free to give all it’s energy to healing itself. If you have a cold or flu don’t listen to well-meaning people who tell you ‘you must eat to keep up your strength’ – there’s a good reason why you don’t feel like eating when you’re ill. Just drink plenty of fluids – you’ll soon be well again. Often you can avoid getting ill altogether - if you feel the beginnings of a cold, eat more lightly for a few days. Specially avoid foods high in protein or fat as these are hardest to digest.
People have cured themselves of all sorts of very serious illnesses by fasting for longer periods on a limited range of foods. For instance, just one type of fruit, or only vegetable juices. Grapes are wonderfully healing – they contain all the minerals we need, in just the right proportions. People can live on nothing but grapes for many weeks, giving their bodies time to heal whatever’s wrong.
If you want to do a longer fast, it’s best to see an experienced naturopath or herbalist. He or she will help you decide on the best cure for you.
Also remember that a raw food diet is known to bring rapid relief from many long term conditions.
Food as medicine takes on a special meaning when it comes to food allergies and sensitivities. ‘One man’s food is another man’s poison’ quite literally, when someone is seriously allergic to an everyday food. Then any contact at all with that food must be avoided.
Food sensitivities are not as life threatening as allergies, but they threaten quality of life for many people. Gluten intolerance and dairy intolerance are the most common, and affect many more people those who’ve been officially diagnosed.
These cause lots of unpleasant symptoms, which are quickly relieved by a diet of dairy-free or gluten free recipes.
Many arthritis sufferers have found relief from their aches and pains by following an anti inflammatory diet. Avoiding certain foods really seems to help. Click here for details of the anti inflammatory diet.
Fungal infections can be a factor in many illnesses. A diet devised to reduce fungal growth in the body goes a long way to restoring normal health in these cases.
Think carefully about what you eat. Whether you think of food as medicine or not, everything you eat affects your health one way or another.
7 Tips to Treat Colds and Flu the 'Natural' Way
With no cure in sight for the cold or the flu, current treatments can at best bring symptom relief or shorten the duration of those symptoms. You can take one of a variety of medications that may help relieve your symptoms. Or you can take the natural approach. WebMD went to Charles B. Inlander, president of The People's Medical Society, for some home remedies that may help you feel better along the way.
No. 1: Blow Your Nose Often -- and the Right Way
It's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can cause an earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other. Wash your hands after blowing your nose.
No. 2: Stay Rested
Resting when you first come down with a cold or the flu helps your body direct its energy toward the immune battle. This battle taxes the body. So give it a little help by lying down under a blanket.
No. 3: Gargle
Gargling can moisten a sore throat and bring temporary relief. Try a teaspoon of salt dissolved in warm water, four times daily. To reduce the tickle in your throat, try an astringent gargle -- such as tea that contains tannin -- to tighten the membranes. Or use a thick, viscous gargle made with honey, popular in folk medicine. Steep one tablespoon of raspberry leaves or lemon juice in two cups of hot water; mix with one teaspoon of honey. Let the mixture cool to room temperature before gargling. Honey should never be given to children less than 1 year old.
No. 4: Drink Hot Liquids
Hot liquids relieve nasal congestion, help prevent dehydration, and can soothe the uncomfortably inflamed membranes that line your nose and throat.
No. 5: Take a Steamy Shower
Steamy showers moisturize your nasal passages and relax you. If you're dizzy from the flu, run a steamy shower while you sit on a chair nearby and take a sponge bath.
No. 6: Use a Salve Under Your Nose
A small dab of mentholated salve under your nose can open breathing passages and help soothe the irritated skin at the base of the nose. Menthol, eucalyptus and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw.
No. 7: Apply Hot or Cold Packs Around Your Congested Sinuses
Either temperature may help you feel more comfortable. You can buy reusable hot or cold packs at a drugstore. Or make your own. Take a damp washcloth and heat it for 55 seconds in a microwave (test the temperature first to make sure it's right for you.) Or take a small bag of frozen peas to use as a cold pack.
No. 1: Blow Your Nose Often -- and the Right Way
It's important to blow your nose regularly when you have a cold rather than sniffling mucus back into your head. But when you blow hard, pressure can cause an earache. The best way to blow your nose: Press a finger over one nostril while you blow gently to clear the other. Wash your hands after blowing your nose.
No. 2: Stay Rested
Resting when you first come down with a cold or the flu helps your body direct its energy toward the immune battle. This battle taxes the body. So give it a little help by lying down under a blanket.
No. 3: Gargle
Gargling can moisten a sore throat and bring temporary relief. Try a teaspoon of salt dissolved in warm water, four times daily. To reduce the tickle in your throat, try an astringent gargle -- such as tea that contains tannin -- to tighten the membranes. Or use a thick, viscous gargle made with honey, popular in folk medicine. Steep one tablespoon of raspberry leaves or lemon juice in two cups of hot water; mix with one teaspoon of honey. Let the mixture cool to room temperature before gargling. Honey should never be given to children less than 1 year old.
No. 4: Drink Hot Liquids
Hot liquids relieve nasal congestion, help prevent dehydration, and can soothe the uncomfortably inflamed membranes that line your nose and throat.
No. 5: Take a Steamy Shower
Steamy showers moisturize your nasal passages and relax you. If you're dizzy from the flu, run a steamy shower while you sit on a chair nearby and take a sponge bath.
No. 6: Use a Salve Under Your Nose
A small dab of mentholated salve under your nose can open breathing passages and help soothe the irritated skin at the base of the nose. Menthol, eucalyptus and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw.
No. 7: Apply Hot or Cold Packs Around Your Congested Sinuses
Either temperature may help you feel more comfortable. You can buy reusable hot or cold packs at a drugstore. Or make your own. Take a damp washcloth and heat it for 55 seconds in a microwave (test the temperature first to make sure it's right for you.) Or take a small bag of frozen peas to use as a cold pack.
Natural Medicine – Non-Drug Remedies For When You Need A Little Help There are several types of natural medicine that I keep in stock and use as nee
There are several types of natural medicine that I keep in stock and use as needed for my family – a few homeopathic remedies, a few essential oils, Bach flower essences and herb teas.
Accidents happen, you get overtired or ‘under the weather’. Sometimes you need a bit of a boost back to health.
Children especially are likely to get bumps and bruises – and the healthier and more active they are, the more bumps they get! Then arnica and rescue remedy are a great help. (I think ‘arnica’ was one of the first words my children learnt!)
Copyright iStockphoto.com
Mypokcik Natural Oil Is Part Of Natural Health
Natural medicines I use include:
· Homeopathic remedies
· Biochemic tissue salts
· Bach flower remedies
. Aromatherapy
· Herbal medicines
· Health supplements
· Home remedies
Homeopathic remedies can work seemingly like magic, but it can be hard to choose the right one – it’s best left to the trained homeopath for complicated cases. Two, which I recommend you always have handy, are Arnica for shocks and bruises, and Apis for insect bites and stings. If you’ve never used them before you’ll be amazed at how rapidly they work.
The Biochemic tissue salts are similar to homeopathic remedies. They are particularly good for babies and small children. You can’t go wrong with tissue salts – even if you don’t choose the best one for your needs it will still be doing you good.
The Bach flower remedies are becoming more popular. I am never without Bach Rescue Remedy for emergencies, whether it’s a physical accident or an emotional shock.
Herbal medicines come in several different forms. While some need to be prescribed by a herbalist, others are available over the counter from good pharmacists and health food stores. In particular there are some really good herbal cough mixtures available. Herbal teas make pleasant drinks, but also have healing properties – peppermint stimulates, chamomile relaxes, fennel is good for gassiness. All of them aid digestion in some way.
Copyright iStockphoto.com
Marsela Barsse
Supplements can be part of Natural Medicine Many people use health supplements – vitamin and mineral supplements, herbal tonics and so on. Health supplements can give you that extra boost to help you cope with the stresses of modern life. Vitamin C is probably the most important supplement to take. I recommend at least 2 grams a day.
Supplements play an important part in successful high blood pressure treatment. Find out more.
When minor illness or injury does strike, simple home remedies are often enough to get you back on top of things – lemon and honey drinks for a cold, hot water bottles for a tummy ache, and so on – all the old remedies that Gran used.
For more serious illnesses, natural remedies and therapies can be a great help in restoring health, either with orthodox treatment or as an alternative.
Essential Oils can improve your health, clean your environment and be a great addition to the first aid kit. Lavender is one I’m never without – it has more uses than any other. Two other very useful oils are eucalyptus and thyme.
Natural medicine can help to restore your health and keep you healthy, but the key to good health is good nutrition.
Natural cures are possible for everyone.
The information provided here is not intended to replace your Doctor's advice.
natural-health-for-you.com
Accidents happen, you get overtired or ‘under the weather’. Sometimes you need a bit of a boost back to health.
Children especially are likely to get bumps and bruises – and the healthier and more active they are, the more bumps they get! Then arnica and rescue remedy are a great help. (I think ‘arnica’ was one of the first words my children learnt!)
Copyright iStockphoto.com
Mypokcik Natural Oil Is Part Of Natural Health
Natural medicines I use include:
· Homeopathic remedies
· Biochemic tissue salts
· Bach flower remedies
. Aromatherapy
· Herbal medicines
· Health supplements
· Home remedies
Homeopathic remedies can work seemingly like magic, but it can be hard to choose the right one – it’s best left to the trained homeopath for complicated cases. Two, which I recommend you always have handy, are Arnica for shocks and bruises, and Apis for insect bites and stings. If you’ve never used them before you’ll be amazed at how rapidly they work.
The Biochemic tissue salts are similar to homeopathic remedies. They are particularly good for babies and small children. You can’t go wrong with tissue salts – even if you don’t choose the best one for your needs it will still be doing you good.
The Bach flower remedies are becoming more popular. I am never without Bach Rescue Remedy for emergencies, whether it’s a physical accident or an emotional shock.
Herbal medicines come in several different forms. While some need to be prescribed by a herbalist, others are available over the counter from good pharmacists and health food stores. In particular there are some really good herbal cough mixtures available. Herbal teas make pleasant drinks, but also have healing properties – peppermint stimulates, chamomile relaxes, fennel is good for gassiness. All of them aid digestion in some way.
Copyright iStockphoto.com
Marsela Barsse
Supplements can be part of Natural Medicine Many people use health supplements – vitamin and mineral supplements, herbal tonics and so on. Health supplements can give you that extra boost to help you cope with the stresses of modern life. Vitamin C is probably the most important supplement to take. I recommend at least 2 grams a day.
Supplements play an important part in successful high blood pressure treatment. Find out more.
When minor illness or injury does strike, simple home remedies are often enough to get you back on top of things – lemon and honey drinks for a cold, hot water bottles for a tummy ache, and so on – all the old remedies that Gran used.
For more serious illnesses, natural remedies and therapies can be a great help in restoring health, either with orthodox treatment or as an alternative.
Essential Oils can improve your health, clean your environment and be a great addition to the first aid kit. Lavender is one I’m never without – it has more uses than any other. Two other very useful oils are eucalyptus and thyme.
Natural medicine can help to restore your health and keep you healthy, but the key to good health is good nutrition.
Natural cures are possible for everyone.
The information provided here is not intended to replace your Doctor's advice.
natural-health-for-you.com
Causes of Excessive Sweating
Sweating is a natural bodily function that occurs typically on performing rigorous physical activities. Besides besides various other factors such as the weather, menopause, obesity, puberty, nervousness and , heat are also known to cause sweating. etc. While sweating, the body tends to produce fluids that are made up of water along with miniscule amounts of urea, sodium chloride, minerals and lactate, These fluids are secreted from the 5 million sweat glands that are spread all over one’s skin.
Nerves, like sweat glands are present all over the body and they are responsible for sending the right signals to the brain for the body to function normally. However abnormal functioning of the nerves may result in the brain getting the wrong stimuli thus leading to excessive sweating. A major part of the central nervous system is the spinal cord which when affected by syringolmyelia, tumors or lesions may trigger the onset of hyperhidrosis. The hypothalamus is that part of the brain that controls thirst, hunger and sweating and also maintaining the overall body temperature. Abnormal functioning of the grain or emotional factors like stress, depression, anxiety etc and so on may result in excessive sweating. Obesity is another trigger of excessive sweating as in case of obese people the sweat glands work overtime to dispose off the excess minerals from the body. Certain foods that are too hot or spicy may also result in sweating excessively and hence their intake should be minimized. Similarly, humid weather conditions and physical activity may also lead to excessive sweating.
Simply put, excessive sweating is caused by the malfunctioning of a portion of the sympathetic nervous system which directly affects heart rate and, level of anxiety. etc. The sympathetic chain is responsible for controlling the eccrine and apocrine sweat glands all over the body.
by Kevin Pederson
Nerves, like sweat glands are present all over the body and they are responsible for sending the right signals to the brain for the body to function normally. However abnormal functioning of the nerves may result in the brain getting the wrong stimuli thus leading to excessive sweating. A major part of the central nervous system is the spinal cord which when affected by syringolmyelia, tumors or lesions may trigger the onset of hyperhidrosis. The hypothalamus is that part of the brain that controls thirst, hunger and sweating and also maintaining the overall body temperature. Abnormal functioning of the grain or emotional factors like stress, depression, anxiety etc and so on may result in excessive sweating. Obesity is another trigger of excessive sweating as in case of obese people the sweat glands work overtime to dispose off the excess minerals from the body. Certain foods that are too hot or spicy may also result in sweating excessively and hence their intake should be minimized. Similarly, humid weather conditions and physical activity may also lead to excessive sweating.
Simply put, excessive sweating is caused by the malfunctioning of a portion of the sympathetic nervous system which directly affects heart rate and, level of anxiety. etc. The sympathetic chain is responsible for controlling the eccrine and apocrine sweat glands all over the body.
by Kevin Pederson
Saturday, May 8, 2010
Natural Cholesterol Remedies for lowering Cholesterol
High cholesterol creates many problems for the persons who are suffering from the disease. There are two types of cholesterol like bad cholesterol and not so bad cholesterol. There are many natural and herbal formulas which can be used to cure high cholesterol. Also natural cholesterol remedies can be followed to cure high cholesterol but only with the advice of doctor or physician. There are numerous natural cholesterol remedies and some of them are as follows:1. Mix one teaspoon of ginger and two kinds of peppers into a cup of hot water and then it is to be sheered for five minutes and then into it a teaspoon of honey is to be added. Let this mixture cooled and should be consumed once in the morning and then in the evening. This is one of the natural cholesterol remedies which prove to be useful for controlling high cholesterol.2. Eating meats and dairy products and other food items which are very high in dietary cholesterol should be avoided in regular diet. Fatty foods like deep fried snacks and foods containing high amount of fats should be strictly avoided. Healthy foods should be taken at a regular interval of time and fruits should be eaten instead of fatty deserts.3. More grapes should be consumed because grape skins and seeds are helpful in lowering cholesterol and the grape seed oil is very helpful for lowering high cholesterol. Apples, carrots and grapes are rich source of protein and they help in reducing cholesterol and is one of the natural cholesterol remedies which helps to remove cholesterol from the body through intestine before they are absorbed by the blood stream. 4. Eating garlic supplements is another one of the natural cholesterol remedies because garlic is another best absorbed supplemental form.5. One of the natural cholesterol remedies is to lower the fibre and eat more of cellulose. Should eat some amount of chromium twice a day, lecithin three times a day, meta-sitosterol twice a day and one vitamin c twice a day. These vitamins and minerals are helpful to control cholesterol.6. This is one of the natural cholesterol remedies which is the best one and should be admitted by everyone to stay healthy and this remedy is a daily routine of breathing exercises, meditation and yoga.
About the Author
The herbal stress remedies , natural cholesterol remedies ,etc kind of herbal medication manufactured by herbalmax is a remarkable solution to over come the stress, cholesterol, diabetics, anxiety, etc related problems which has become a regular part of our life style.
About the Author
The herbal stress remedies , natural cholesterol remedies ,etc kind of herbal medication manufactured by herbalmax is a remarkable solution to over come the stress, cholesterol, diabetics, anxiety, etc related problems which has become a regular part of our life style.
Nail Fungus, Including Toenail Fungus, Can Be Cured
The cause of the infection is often wets socks and shoes which the wearer does not remove at once. There are other causes of nail fungus, too. Diabetes, for example, can be an underlying cause of people's nails contracting this type of fungal infection. Fortunately, toenail fungus is a condition which can be treated in your own home, so there is no need to consult a doctor to obtain a prescription. Topical creams can be purchased over the counter, which will stop your nails from being thickened and yellow, but instead help them to regain good health and to look good. The time it takes to return your nails to a normal appearance varies, depending on how bad your case of nail fungus or toenail fungus is. It is important that you take action as soon as you notice signs that your nails have become affected by nail fungus, because otherwise your nail bed can become infected and you could end up losing your nail altogether. How Do You Know You Have Nail Fungus? If you are wondering how to recognize a case of toenail fungus, then it is usually noticeable because your nails become thickened and yellow in color. Normal nail appearance is clearer and thinner over the nail bed. Nails which have become infected by nail fungus are unsightly in appearance and are difficult to trim. The nail fungus can sometimes become so bad that the nails turn brown or occasionally even black. As soon as you suspect that your nails might be infected with nail fungus you should get treatment, so that further problems do not develop. If you are a diabetes sufferer, then you need to take especially good care of your nails, because nail fungus commonly affects people who have diabetes. People who develop toenail fungus without having an underlying condition which caused it have usually contracted it from wearing wet socks and shoes. You can improve your toenail fungus by ensuring that you wear cotton socks and that your shoes are dry. Wearing shoes that are water repellant will mean that your feet don't get wet if you have to work in wet conditions. Usually people with toenail fungus are those who wear work boots and work in bad weather such as rain or snow. The best way to get rid of nail fungus is to use a cream. It often takes a while for the cream to work, but the fungal infection will eventually disappear and your nails will once again look good and be easy to keep trimmed. Toenail fungus is not a condition that just has to be endured, because products can be ordered online which can cure nail fungus infections.
About the Author
Mrittunjoy has expertised in content writing. treatment4nailfungus.com
About the Author
Mrittunjoy has expertised in content writing. treatment4nailfungus.com
TAKE NOTE: Causes of hair loss
Generally speaking, ordinary people every day has around 50-100 root hair loss, hair loss has many reasons, such as:
1. Physiological reason: The entire scalp hair became sparse, usually occurs in 2-4 months after giving birth, or in high fever, seriously ill, mental stress, malnutrition, and so on.
2. Abnormal life and diet: dietary intake insufficient, nutritional imbalance and not a normal life habits (such as late at night, too much alcohol, exercise excessively, etc.), can lead to poor gastrointestinal function, which leads to hair loss.
3. Emotional problems: When the person's emotional state is in tension, anxiety, the sebaceous gland activity strong, scalp secrete a substantial increase in the fat, if not properly handled will automatically generate dandruff, damaged hair follicles, causing hair loss.
4. A number of internal medical diseases and excessive medication may cause excessive hair fall: such as thyroid disease, autoimmune diseases, anemia, bacterial infection after receiving anti-cancer chemotherapy, receiving anticoagulant therapy and so on.
5. Poor circulation: often wear a hat, leading to the scalp blood vessels oppressed, resulting in poor circulation, lack of nutrients impede hair growth, resulting in hair loss.
6. Disorder medication: taking improper or excessive vitamin, analgesic drugs, will affect the cells ability to absorb nutrients, nutrient delivery can not go to the hair root, which led to hair loss.
7. Excessive fat secretion: consumption of excessive amounts of fats, stimulants, so that the scalp secretions increase, blocked hair follicles, causing hair loss. Treatment must first remove the factors that cause hair loss at the same time to strengthen the nutrition, to keep the spirit of happiness, regular physical activity in order to restore hair follicle regeneration. To keep food in the diet on the nutritional balance, eat more vitamin and mineral food such as green vegetables, fruits, soy products, lean meat and peanuts, sesame, egg yolk, limiting fat and sugar food and irritant food intake, people's hair of much fat should do so.
8. Dye hair, perm hair and blow the hair all will cause some damage; hair dyes and perm solution on their hair’s influence is large. If times is more, hair will lose their luster and flexibility of the hair, and even yellowing,shrunk and withered; ultraviolet radiation of sunlight will damage the hair and make hair dry and yellowish; the warm and humid wind and cold from air-conditioning can be the reasons for hair loss and gray hair, the air is too dry or too much humidity is harmful to the protection of the hair.
9.Every day’s anxiety will lead to hair loss. The deeper of depression, the faster the hair loss.
10. In addition, the family pets are susceptible to fungal infection, if you prefer pets to sleep with you, it's very likely to cause scalp infection, appears red, itchy, resulting in hair loss. Futher more, there is a dermatitis occurred in the scalp’s lipid, tinea capitis will appear with similar symptoms, but not hair loss.
1. Physiological reason: The entire scalp hair became sparse, usually occurs in 2-4 months after giving birth, or in high fever, seriously ill, mental stress, malnutrition, and so on.
2. Abnormal life and diet: dietary intake insufficient, nutritional imbalance and not a normal life habits (such as late at night, too much alcohol, exercise excessively, etc.), can lead to poor gastrointestinal function, which leads to hair loss.
3. Emotional problems: When the person's emotional state is in tension, anxiety, the sebaceous gland activity strong, scalp secrete a substantial increase in the fat, if not properly handled will automatically generate dandruff, damaged hair follicles, causing hair loss.
4. A number of internal medical diseases and excessive medication may cause excessive hair fall: such as thyroid disease, autoimmune diseases, anemia, bacterial infection after receiving anti-cancer chemotherapy, receiving anticoagulant therapy and so on.
5. Poor circulation: often wear a hat, leading to the scalp blood vessels oppressed, resulting in poor circulation, lack of nutrients impede hair growth, resulting in hair loss.
6. Disorder medication: taking improper or excessive vitamin, analgesic drugs, will affect the cells ability to absorb nutrients, nutrient delivery can not go to the hair root, which led to hair loss.
7. Excessive fat secretion: consumption of excessive amounts of fats, stimulants, so that the scalp secretions increase, blocked hair follicles, causing hair loss. Treatment must first remove the factors that cause hair loss at the same time to strengthen the nutrition, to keep the spirit of happiness, regular physical activity in order to restore hair follicle regeneration. To keep food in the diet on the nutritional balance, eat more vitamin and mineral food such as green vegetables, fruits, soy products, lean meat and peanuts, sesame, egg yolk, limiting fat and sugar food and irritant food intake, people's hair of much fat should do so.
8. Dye hair, perm hair and blow the hair all will cause some damage; hair dyes and perm solution on their hair’s influence is large. If times is more, hair will lose their luster and flexibility of the hair, and even yellowing,shrunk and withered; ultraviolet radiation of sunlight will damage the hair and make hair dry and yellowish; the warm and humid wind and cold from air-conditioning can be the reasons for hair loss and gray hair, the air is too dry or too much humidity is harmful to the protection of the hair.
9.Every day’s anxiety will lead to hair loss. The deeper of depression, the faster the hair loss.
10. In addition, the family pets are susceptible to fungal infection, if you prefer pets to sleep with you, it's very likely to cause scalp infection, appears red, itchy, resulting in hair loss. Futher more, there is a dermatitis occurred in the scalp’s lipid, tinea capitis will appear with similar symptoms, but not hair loss.
Cure For Female Hair Loss
Is There a Cure For Female Hair Loss?The medical profession is always searching for a cure for something. The cure for female hair loss has been a controversial topic; everyone seems to know about a cure or is in the process of developing one. It's safe to say that there is no cure for female hair loss. A women always losses hair, just like a man, but there are certain factors that contribute to excessive hair loss and that's what physicians want to cure. The cure for female hair loss is found in curing the chemical imbalance that contributes to the excessive hair loss in females.There are several factors that cause women to lose an extraordinary amount of hair. Certain diseases, stress, pregnancy, poor eating habits, emotional instability, as well as birth control and thyroid problems, can produce a dramatic reduction in hair growth. Certain genetic traits also play a role in hair loss and no one has found a way to cure female hair loss through genetic mapping. Hormonal changes actually affect how a hair follicle acts on a day to day basis. The hair grows in three stages and if the hormones in the body are not balanced, the stages of hair growth are altered.A follicle may go into the inactive state before it should and some follicles may be destroyed by medications and the lack of protein in the system. So the cure for female hair loss can be found by identifying how the body reacts to different conditions in different situations, which is extremely hard to do, because everyone's chemical structure is unique. One relatively new discovery is shedding light on a cure for female hair loss. The Human Growth Hormone is secreted naturally by the pituitary gland. It's made up of 191 amino acids and is the hormone that is responsible for the aging process. If production of HGH is increased, signs of aging decrease including hair loss.If a product like Sephren is used to add B6, Biotin and other vitamins to the system, the body is able to stimulate the hair follicles and they begin to respond in a normal way. When Sephren is combined with a healthy diet and exercise program it adds more antioxidants to the system, which helps the body's immune system fight free radicals that create a hormonal imbalance. Sephren is not a cure for female hair loss, it helps the body heal itself, so the hair follicles can growth and act normally.Is Sephren the Only Product That Helps Hair Growth?There are several products on the market that claim to cure or regrow hair. Most of these products are over the counter remedies. These products come with side effects that can cause more harm than good, so it's important to do some research before you purchase any of them. Sephren, on the other hand, contains all the natural vitamins and minerals you need to help the body stimulate hair growth. Biotin, B6, PABA, Horsetail silica and other proteins and antioxidants, as well as a conditioning and cleansing foam give Sephren the ingredients it needs to help the body balance itself again.Learn More:Learn more about hair loss treatment and female pattern baldness at Sephren.com
About the Author
Sudhani works as a copy writer, specializes in promoting websites for highly competitive keywords like Female Hair Loss Treatment.
About the Author
Sudhani works as a copy writer, specializes in promoting websites for highly competitive keywords like Female Hair Loss Treatment.
NATURAL CURE: Sciatica pain and natural medicine
A person who suddenly starts with symptoms of leg pain with a tingling sensation and a weakness in the lower back area may be on the verge of suffering from sciatica. Sciatica can also start from the top of the buttock, and will run down the large nerve at the back of a leg. People who experience sciatica usually make a quick recovery for certain periods before finding the pain returns once again. However, the depth of the pain can vary according to each individual and more worrying is that it can be severe and debilitating.Other signs of sciatica are having difficulty in moving a leg or a foot and the pain suddenly becomes constant making it difficult to stand or walk.A visit to your local doctor will ensure that he is made aware of the fact that you are experiencing a degree of pain. The prognosis that a doctor makes is that a disc has moved from its normal position and in doing so has put extra pressure on the radicular nerve, which is situated in the lower back, which is part of the body’s sciatic nerve.A doctor may give you pain killers or in the worst case scenario suggest surgery to remove a portion of the disc that is causing the trouble.Natural Cures are able to offer you information on pain relieving natural medicine in the form of herbal remedies which can bring about a natural cure to your problem.To help you maintain your lower back and the surrounding tissues we can send you details of the way you can improve the sciatica and regain your natural health.Our selection of healthy recipes help to promote natural remedies which can benefit your bones, cartilage, nerves and skin tissue in the affected area of your body. Taking the correct healthy supplement with a change of diet will speed up a natural cure.
About the Author
The Article is written by naturalcures.com providing natural medicine and Herbal Remedies Services. http://www.naturalcures.com for more information on naturalcures.com
About the Author
The Article is written by naturalcures.com providing natural medicine and Herbal Remedies Services. http://www.naturalcures.com for more information on naturalcures.com
Thursday, April 29, 2010
Tips To Handle Symptoms of Stress
Health Tips Tags: Stress, stress symptoms
Stress is one of those mental problems that are very common worldwide and there would be no such person in the world that won’t have faced the stress situation in his/her life.
Stress is one of those mental problems that are very common worldwide and there would be no such person in the world that won’t have faced the stress situation in his/her life.
According to many medical experts stress is increasing nowadays because of the busy routines of the people in which they won’t have time for any kind of relaxation activity, doctors have also told that stress carries some very common physical and mental symptoms like headache, high blood pressure, heavy stomach, improper eating and others. There are some very effective ways by which you can keep the stress symptoms away from you and some of them have been discussed in this article so let’s have a look.
- Try to eat a proper balanced diet and stress releasing foods which will be including plenty of vegetables and fruits and according to some experts a healthy diet can offset the symptoms of stress and one of the after affects of stress is also that it causes too much or too little eating that results in effecting your health badly.
- Don’t burden yourself with so many activities that you can’t even handle but draw a limit to your potential ability and don’t try to cross the line as this activity can decrease the negative like irritability or anger.
- Exercise is one of the best ways to stay away from stress and it also keeps the man fresh and fit, do some exercise for at least half an hour a day especially in the outdoors because it will prevent you from isolation and the social interaction will keep you away from stress.
- Alcohol or drugs usage is one of the major contributor of stress symptoms and they also weakens your power to cope with stress symptoms and they even makes the symptoms worst by bringing the negative feelings like anger and sadness.
- The yoga is one of the best stress relieving activity and it should be performed to protect you from stress.
These were some of the activities which can help you in protecting yourself from the stress symptoms and even if you are finding such symptoms in yourself, you can follow the above mentioned tips to remove the stress symptoms from your personality and make you fresh and healthy.
The Editor.
http://www.coolhealthtips.com/tips-to-handle-symptoms-of-stress.html
Water? Are You Drinking Enough Water?
Are You Drinking Enough Water?
by Susanne Myers
You probably already know that it’s important to drink enough water. A minimum of eight glasses of water a day is recommended. You should aim for more if it is really hot, or you are working out and sweating a lot.
Getting enough water in your body will prevent you from getting dehydrated.
According to WEBMD the early signs of dehydration are increased thirst, dry mouth, sticky saliva and reduced urine output with dark yellow urine. You may also experience a lack of energy and a headache.
None of these sound very fun. I know it is hard sometimes to drink that much water; especially when sodas and coffee tempt us. However, to stay healthy and feel great, we should strive to drink those eight glasses of water a day.
Here are a few tips to help you remember to drink the water, and to make it a little more pleasant or interesting.
1. Keep a Log
This can be as simple as a little piece of paper on the fridge, or a page in your day planner. Just make a little checkmark, or dash on the piece of paper every time you drink a glass of water. The log will help you keep track of how much water you have had in any given day. You’ll also be surprised how motivating it is to try to get those eight little checkmarks on there every day. Another idea would be to use little stickers instead.
2. Add Some Lemon Juice
I tend to get bored with drinking just water after a few days. Change things up and add a little flavor by adding a teaspoon or less of lemon to your water. You can also try some other fruit juices. Just make sure you are still drinking mainly water. Just a splash of juice should be enough to make things interesting and give the water some flavor without adding a lot of sugar and calories.
3. Try Some Club Soda
If you are craving the fizz of a soda, try some Club Soda. Most brands have a little too much fizz for me. I end up watering them down with – guess what – water. If you want to get really fancy, check your local grocery store for flavored club sodas. Alternatively, you can also add a splash of fruit juice to your watered down club soda.
4. Drink Some Water When You Feel Hungry
Unfortunately many of us have gotten so out of tune with our bodies that we feel hungry when we are actually thirsty. If you feel hungry, try drinking a glass of water first. You may just be thirsty.
5. Carry A Water Bottle
It’s much easier to drink water when you have it readily available. Carry a bottle of water around with you in the car, at work, while running errands, in the yard, and even while you are working around the house. You’ll be sipping away the water without even noticing it.
6. Drink More If You Are Working Out
We already touched on this, but it bears repeating. Make sure you drink a few extra glasses of water if you work out, or if you spend some time outside while it’s hot. Your body uses and needs more water when it sweats a lot. So don’t forget to fill back up on water during and after your exercise.
Just pay attention to how much you drink and implement some of these ideas if you don’t get the recommended eight glasses of water a day. Your body will thank you for it in the long run.
Get Healthy Without Really Trying!!!
Get Healthy Without Really Trying
Living healthier doesn't have to be complicated or time-consuming, experts say
By Colette Bouchez
WebMD Feature
Reviewed By Brunilda Nazario, MD
How much do you know about what makes up a healthy lifestyle? Here's a pop quiz.
1. How do you define working out?
a. Going to the gym.
b. Turning the jump-rope for the neighbor's kid.
c. Playing Frisbee with your dog.
2. How do you define good nutrition?
a. Eating a vegetable at every meal.
b. Eating two vegetables at every meal.
c. Drinking a fruit smoothie for breakfast.
3. Which of these is a healthy activity?
a. Push-ups, sit-ups, or running the track.
b. Walking the dog after dinner.
c. Spending Saturday afternoon snoozing on the sofa.
Believe it or not, the correct answer to every question is A, B, and C -- even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think.
"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying.
From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways to sneak healthy activities into daily living.
"If you let yourself make small changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz.
And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot."
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Tripping Over Baby Steps
Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage.
"It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD.
Katz concedes that the Stealth Health approach may not be right for everybody.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a difference.
"If you want the really big gains, there has to be some pain," says Katz. "But there is a lot to be said for the idea that you can make some gains with little or no pain, and that's infinitely better than no gains."
Try the Stealth Health Approach
Tempted to give "Stealth Health" a try? Katz recommends picking any three of the following 12 changes and incorporating them into your life for four days. When you feel comfortable with those changes, pick three others. Once you've incorporate all dozen changes, you should start to feel a difference within a couple of weeks, he says.
To Improve Nutrition:
1. Buy whole foods -- whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.
2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.
To Improve Physical Fitness:
1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.
2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!
3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control:
1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.
2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes
To Improve Sleep:
1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.
3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.
SOURCES: Archives of Internal Medicine. 2004; vol 164: pp 31-39. Medicine & Science in Sports & Exercise, September 2002. David Katz, MD, MPH, director, Prevention Research Center, Yale University; co-author, Stealth Health: How to Sneak Age-Defying, Disease-Fighting Habits into Your Life without Really Trying. Fran Grossman, MS, RD, CDE, nutrition counselor, Mt. Sinai School of Medicine, New York. Helene Glassberg, MD, director, Preventive Cardiology and Lipid Center, Temple University School of Medicine, Philadelphia. Marc Siegel, MD, clinical associate professor, New York University School of Medicine; author, False Alarm, The Truth about the Epidemic of Fear
Reviewed on May 12, 2009.
Originally published September 9, 2005.
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