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What healthy living means
• • • • • ‘Healthy living’ means maintaining a healthy lifestyle and introducing hab- its that improve your health. It’s about enjoying yourself without risking your health. It’s what you eat and drink; sleeping well and managing stress. It’s about practising safe sex, drinking alcohol responsibly and not abusing drugs. It’s about being physically active and staying connected with others. It’s about being aware of any health risks related to your illness and its treatment, and working with your doctor to monitor these and then take action. It’s taking responsibility for your overall health including having regular check-ups for your eyes and teeth. It’s about feeling fitter physically, mentally and emotionally.
Benefits of healthy living
Feeling better mentally Saving money
Regular exercise can lift your mood and help you feel better. Eating junk food, smoking, and drinking sugary drinks or alcohol are all expensive habits.
Fewer health problems
Living a healthier lifestyle means a lower risk of developing many illnesses.
Taking control of your life
Getting healthy helps you feel in control of your life.
A lot of what we do is driven by habit. It can be difficult to change old habits, but there are steps you can take to become healthier. An important first step is identifying less healthy habits and learning new, positive ones to replace them. Develop positive habits – Start slowly, be flexible and build on what you already do. • Try changing just one thing at a time. See the benefits that can come from eating more wholesome food, taking up exercise or quitting smoking. • Start slowly by making small changes that are more likely to be kept up. For example, start by going for a regular walk, instead of pushing your- self to run 5km every day. • Be flexible. For example, if you decide to cut down on sugar, do it gradually over a few weeks rather than all at once. By cutting down from two teaspoons in your coffee to one-and-a-half, then one and so on, your taste buds will adapt and you’re less likely to crave for the sugar. • Keep it interesting. If you go for a walk, why not try different ways through your neighbourhood. • Choose the company you keep. Look out for others who would like to be healthier and try to plan activities with them. Remember, increasing or adding even one new health behaviour can make a big difference to your health. Work around challenges – There are things you can do to manage any extra challenges related to your illness and it’s treatment - such as drowsiness, sugar cravings or lack of motivation. Steps you can take include: • Organise daily activities around side-effects of medication. For example, if you are drowsy in the morning, organise exercise for the afternoon. • Discuss things with your doctor – there may be another medication you can try, or ask for referral to a specialist such as a dietician or psychologist for expert advice.
Being healthy is about more than getting fit and feeling better, it’s about staying that way too . . . Bad habits can re-appear when we are bored, tired, stressed, and anxious or when we feel down. Managing these feelings is very important. Tips to help you stay motivated include: • Remind yourself why you want to be healthy. • Schedule regular check ups with your doctor to monitor your progress and for that extra push you may need to keep going. • Many people find it easier and more fun to stick with activities such as walking, swimming, cycling or shopping at a market, when they are with a friend or in a group. Join a group or see if someone you know is also interested in keeping healthy. Try setting goals together. • Look after your mental health too. If you start to feel down and like not bothering, it could be a sign that your mental health needs some extra care. • Relaxation is important. Relaxing and managing stress is an essential part of being healthy. Set aside time for ways to relax that leave you feeling good, such as listening to music or slow breathing. • Reward yourself. Feel good about developing healthier habits by rewarding yourself with something nice. • Overcome slip-ups. It’s natural at times to feel like giving up and going back to old habits. If you slip-up, be realistic and start again. • Learn from your slip-ups. Be positive about them – they can help you in the long run. Thinking about why they happened will help you learn to avoid them in future.
Working with your doctor
Find a doctor you are comfortable with Seeing the same doctor each time means you can work together to manage your health and organise checkups as needed. Book ahead to make sure you can see the same person or if you’d like a longer appointment.
Visit your Doctor regularly
Lots of health problems can be detected early or avoided if you have regular check ups. Ask your GP for a regular health screen and to explain the results to you. This should include weight, waist and blood pressure measures, as well as blood tests for fats and sugars.
Check it out
Wondering if something is wrong; a bump, an ache, an increase in your weight? Ask your doctor to check it out. If there is something that needs treatment, then it’s best to know sooner rather than later.
It’s hard to remember everything you need to tell the doctor, so take along some notes. Don’t forget to tell about any family history of illnesses such as diabetes or heart disease, as well as all the medicines, including over the counter products, that you take. Some people find it helpful if a trusted friend or relative comes along with them as well.
Sometimes people see a doctor and psychiatrist as well as other health professionals. It’s important to let everyone know what’s happening to reduce the risk of doubling up on tests or medication. SANE Australia
Medical practitioner, Dr. Elliott Douglin, believes that sedentary lifestyle is a major contributor to the obesity epidemic facing the western world today. Douglin expressed this concern recently during an interview with Barbados TODAY on the topic of healthy lifestyles. He argued: “Nowadays in the modern western industrialized countries there has been a big shift from the physical activity of 70 years ago when people got exercise on their jobs especially if they were skilled artisans in such areas as carpentry and masonry. Today because of modern transport, , modern technology and power tools, there has been a shift away from that kind of physical activity and more and more people are sedentary and therefore one has to deliberately choose to do some form of exercise everyday to ensure that one’s physical activity is up to mark.” “The sedentary lifestyle was a major contributor to the obesity epidemic facing the world. Along with the sedentary lifestyle, there is the excess indulgence in the wrong kinds of foods- high sugar, high fat, high salt, processed fast foods combined with sedentary lifestyle equals obesity. Obesity is the platform for all of the other chronic non-communicable diseases. Obesity increases the risk for diabetes Type 2, hypertension, coronary artery disease, stroke and cancer. There is an epidemic of obesity in the western world. Obesity has spiraled over the last 40 years,” Douglin added. He stressed that people needed to be encouraged to take time in the morning or evening to exercise. The medical practitioner encouraged Barbadians to choose the exercise that they enjoy the most - cycling, walking, swimming or jogging. Douglin explained: “Physical exercise is extremely important for good health. The medical fraternity has now recognised that physical exercise reduces the risk for all of the other chronic diseases. Diet is important because we know from epidemiological research that we should be eating between five and nine servings of fruits and vegetables a day. We should avoid the refined sugars, reduce the amount of salt, eliminate the dangerous animal fats cholesterol and saturated fat. Eat more whole grains and high fibre foods because the fast foods are packed with salt, sugar, fat and refined processed low fibre carbohydrates. Whereas we want people to eat more fruits and vegetables, whole grains, high fibre, low fat, low salt, low sugar foods, and to eat less quantity, but better quality.” He said quality is found in the fruit and vegetables and the whole grains and maintained that they are the foods that contain the protective micro nutrients that reduce the risk of these diseases. Addressing the issue of the widespread use of insecticides in agriculture, Douglin maintained that If insecticides were used according to the manufacturers’ specifications, there was not any significant problem. “If a crop has recently been sprayed and somebody steals and goes and sells them that can create a problem. When the manufacturers’ specifications are followed it has been shown that there have not been many problems. Plants do not hold on to these chemicals like animals. For example, if you spray a field of cabbage and a cow is nearby grazing in two weeks the chemical will be off the cabbage, however, it will remain in the cow’s animal fat for up to several years. It is best to use organic produce wherever you can, but the fear of the fact that the insecticides are being used may be over played,” Douglin said. Turning to the issue of exercise, Douglin said it improves the blood flow to the brain, improves the mood, helps to balance the neuro-transmitters in the brain and it is good for mental health. Issuing a word of advice to Barbadians on the type of rice they should eat, Douglin said natural whole grain brown rice is much healthier than white rice. He further advised that whole grain bread was much healthier than white flour bread and that whole grain corn cereal is much healthier than the ordinary refined corn flakes. “When you look at some of the refined products that are being sold like donuts, white flour, trans-fat sugar, it is really an empty calorie, the best part of the donut is the hole. A high fibre diet reduces the risk of colon cancer, while a high fat diet
increases the risk of colon cancer,” Douglin said. He argued that mild to moderate drinking increases the risk of certain cancers. Douglin further pointed out that alcohol is toxic to the pancreas, the liver, heart and blood vessels. He however gave the assurance that resveratrol which is found in red wine is very protective of the arteries. Douglin noted that all around the world today, some fast foods outlets are offering more salads, reducing their salt and fat input. “I would simply advise our fast food proprietors to provide healthier options and make a serious effort to reduce the salt and fat and sugars and offer whole wheat bread as an alternative to white flower bread. They can offer vegetarian options, rather than only animal flesh, Douglin suggested. Douglin said Barbadian salt intake is very high and that research has shown that if they could be a reduction in the salt intake there will be a reduction in high blood pressure. He noted that the World Health Organisation has indicated that premature death today is dying before the age of 70. Douglin suggested that one should avoid tobacco, avoid alcohol, reduce salt intake, reduce sugar intake, eat five to nine servings of fruits and vegetables a day, use whole grains rather than refined grains, exercise regularly and frequently, keep the body weight down within the normal range, get adequate rest to prevent premature death. He noted that Government presently spends large sums of money both in primary care and tertiary care and therefore even in rich countries experts were saying that prevention was the way to go. Douglin maintained that it was necessary to encourage Barbadians to change their lifestyles in an attempt to save money. He stressed that chronic diseases cannot be cured but they can be controlled if patients follow the advice given. Chairman of the National Non-Communicable Disease Commission and Special Envoy for Chronic Diseases, Professor Trevor Hassell, has recognized that Barbadians were far more physically active 40 years ago. Hassell made this observation recently during an interview with Barbados TODAY on Healthy Lifestyles in Barbados.
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e noted that Barbadians were currently living a sedentary style of life. Hassell recalled that forty to fifty years ago a man would often ride a bicycle from St. Michael to St. Andrew to visit his girlfriend. The Professor noted that this was not the case today because almost every household has a car. Hassell said: “In every sphere of our lives we are less physically active. This inactivity is even extended to the home where various gadgets and modern conveniences are available. Barbadians are less physically active in the workplace since many of them now perform sedentary desk jobs. They are also less physically active in their method of daily transport. I rode or walked to school in my day, when they were at school, my children were driven to school.” He recalled that during his youth he played cricket, football or ran about on the beach whenever he was given an opportunity. Comparing his youthful days with those of today’s youth, Hassell noted that the majority of today’s children were stuck in front of a television playing video games of one kind or another. Addressing the issue of the type of food Barbadians ate at an earlier period of the island’s history, Hassell noted that most of the food we ate during that period was prepared at home. “Today there are many fast food outlets which produce food offerings that have a high salt content and saturated fats. The fats are not good for the arteries and the salt leads to high blood pressure or hypertension from which a quarter of all Barbadians suffer. Another issue is the size of portions Barbadians eat especially while attending buffet luncheons. We eat too much,” Hassell argued. He pointed out that as a result of Barbadians’ unhealthy eating habits and
their physical inactivity, being overweight and obese has become a major issue to such an extent that approximately 70 per cent of Barbadian ladies were overweight or obese and some 40 per cent of men. Hassell further pointed out that as a result of these developments, many Barbadians have developed diabetes, with latest figures indicating that about 10 per cent of Barbadians were diabetic. He identified exposure to tobacco smoke as the most preventable cause of chronic diseases. Hassell said: “There is much evidence to suggest that if when cigarettes were first freely available to the western world, one was aware of the significant adverse health consequences of exposure to tobacco smoke it is highly unlikely that in many countries the smoking of cigarettes would have become legal.” He suggested that excessive use of alcohol should be discouraged since it has been associated with much disease, disability and death. Hassell noted that many road traffic accidents were likely related to alcohol abuse, as is true of much of the violence and injuries. He further noted that alcohol abuse contributed to mental ill health for the abuser and much pain and suffering for friends and relatives. The Professor gave Barbadians the assurance that living a healthy life-style was simple, but it was not easy. Hassell said: “A healthy life-style requires a way of thinking and functioning, including individual behaviours and practices that lead to mental, physical and social well being.” He noted that the major chronic diseases- heart disease, stroke, diabetes, cancer and lung disease account for seven out of every ten deaths in Barbados. “ A healthy lifestyle consisting of regular physical activity, healthy diet ( that is one low in salt, low in sugar, without saturated fats and modest portions) avoidance of exposure to tobacco smoke and non-abuse of alcohol has been shown to reduce the likelihood of the development of chronic disease. These approaches to attaining good physical health should be complemented with efforts at good mental health, which includes stress management and positive empowering of the mind, good social relationships and positive thinking,” Hassell said. Hassell suggested everyone should be getting a regular medical checkups as a routine part of healthy living., He further suggested women should check their breasts and men their prostate gland among other things. Hassell said more than 60 per cent of the health budget is spent on treating chronic diseases. He said: “Every effort should be made to change our lifestyle, not only to reduce sickness and death, but also to reduce cost of health care and contribute positively to national development.”
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Nowadays in the modern western industrialized countries there has been a big shift from the physical activity of 70 years ago when people got exercise on their jobs especially if they were manual workers as artisans in carpentry and masonry. Today because of modern transport , modern technology and power tools, there has been a shift away from that kind of physical activity and more and more people are sedentary and therefore one has to deliberately choose to do some form of exercise everyday to ensure that one’s physical activity is up to mark. The sedentary lifestyle is a major contributor to the obesity epidemic facing the world. Along with the sedentary lifestyle, there is the excess indulgence in the wrong kinds of foods- high sugar, high fat, high salt, processed fast foods combined with sedentary lifestyle equals obesity. Obesity is the platform for all of the other chronic non-communicable diseases. Obesity increases the risk for diabetes Type 2, hypertension, coronary artery disease, stroke and cancer. There is an epidemic of obesity in the western world. Obesity has spiraled over the last 40 years. We need to encourage people to take time in the morning or evening to exercise. They must choose the exercise that they enjoy the most. Physical exercise is extremely important for good health. The medical fraternity has now recognized that physical exercise reduces the risk for all of the other chronic diseases. Diet is important because we know from epidemiological research that
When you look at some of the refined products that are being sold like donuts, white flour, trans-fat sugar it is really an empty calorie, the best part of the donut is the whole. A high fibre diet reduces the risk of colon cancer, while a high fat diet increases the risk of colon cancer. Mild to moderate drinking increases the risk of certain cancers. Alcohol is toxic to the pancreas, it is toxic to the liver, heart and blood vessels. Resveratrol which is found in red wine is very protective of the aerteries. All around the world now some fast foods outlets are offering more salads, some of them are reducing their salt and fat and that is a good sign. We would simply advise our fast food proprietors to provide healthier options and make a serious effort to reduce the salt and fat and sugars and offer whole wheat bread as an alternative to white flour bread. He suggested that they could offer vegetarian options, rather than only animal flesh. Barbadian salt intake is very high, research has shown that if they could be a reduction in the salt intake there will be a reduction in high blood pressure. World Health Organisation has indicated that premature death is dying before the age of 70. Douglin suggested that one should avoid tobacco, avoid alcohol, reduce salt intake, reduce sugar intake, eat five to nine servings of fruits and vegetables a day, use whole grains rather than refined grains, exercise regularly and frequently, keep the body weight down within the normal range, get adequate rest to prevent premature death. Government presently spends large sums of money both in primary care and tertiary care and therefore even in rich countries experts are saying that prevention is the way to go. Douglin maintained that it was necessary to encourage Barbadians to change their lifestyles in an attempt to save money. He stressed that chronic diseases cannot be cured but they can be controlled if patients follow the advice given. At a time when health care providers are encouraging Barbadians to engage in some form of physical activity in an attempt to reduce the incidence of chronic non-communicable diseases, the Little League Gym on Barracks Road, Bank Hall, St Michael, was abuzz with activity yesterday afternoon.
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we should be eating between five and nine servings of fruits and vegetables a day. We should avoid the refined sugars, reduce the amount of salt, eliminate the dangerous animal fats cholesterol and saturated fat, and eat more whole grains and high fibre foods because the fast foods are packed with salt, sugar, fat and refined processed low fibre carbohydrates. Whereas we want people to eat more fruits and vegetables, whole grains, high fibre, low fat, low salt, low sugar foods, and to eat less quantity, but better quality. The quality is found in the fruit and vegetables and the whole grains. They are the foods that contain the protective micro nutrients that reduce the risk of these diseases. If insecticides are used according to the manufacturers’ specifications, there is not any significant problem. If a crop has recently been sprayed and somebody steals and goes and sells that can create a problem. When the manufacturers’ specifications are followed it has been shown that there have not been many problems. Plants do not hold on to these chemicals like animals. For example, if you spray a field of cabbage and a cow is nearby grazing in two weeks the chemical will be off the cabbage, it will remain in the cow’s animal fat for up to several years. It is best to use organic produce wherever you can, but the fear of the fact that the insecticides are being used may be over played. Exercise improves the blood flow to the brain and improves the mood, helps to balance the nuro-transmitters in the brain and it is good for mental health. Natural whole grain brown rice is much healthier than white rice. Whole grain bread is much healthier than white flour bread. A whole grain corn cereal is much healthier than the ordinary refined corn flakes.
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This appeal seems not to have been lost on a wide cross section of Barbadians as a team from Barbados TODAY noticed that AfroBarbadians and Barbadians of East Indian extraction mixed freely as they went through their paces. However, perhaps an 89 year old woman who attends the Gym every day at 9 a.m. when she is on island, demonstrates that physical exercise can extend a person’s life and give them a more youthful appearance. Operations manager of the Gym, Lyndon Clarke, made this disclosure to a team from Barbados TODAY yesterday during an interview at the Bank Hall based gym. Clarke pointed out that the elderly lady attends the Gym every day around 9 a.m. once she is on the island. “If you see her she doesn’t look her age and she is in good physical shape. She travels very
often, but once she is on the island she comes for her work out every morning at 9 a.m.,” Clarke said. Clarke further pointed out that the gym’s youngest member of the 275 membership gym, is a 14 year old girl who attends the sessions with her mother who is also a member of the gym. He stressed that members in that age range were supervised by an instructor to ensure that they do not sustain any injuries. Clarke pointed out that the Gym which was founded by William Beckles 20 years ago has 14 instructors on staff. Meanwhile, Clarke said he has been associated with the Gym for the past 15 years, first as an instructor and currently as operations manager. Clarke said the gym opens its doors at 4 a.m. to 9 p.m. Monday to Friday, and 6 a.m. to 1 p.m. on Saturdays. He pointed out that as operations manager he was always on the look out to improve the standard of the Gym. Clarke stressed that over the past 20 years there has not been a high drop-out rate of its members. “Every month we run a check to find out how members were coping with the exercise regime. They may be ill, but we like to know what was going on. There are some members who were here from the inception and they are still
members,” Clarke explained. Clarke said the Gym has a three month, a six months and a yearly membership programme. Members are asked to pay a registration fee of $50 and a monthly fee of $102 a month. He said the gym has four aerobic classes a week from 5:30 p.m. to 6:30 p.m. and two aerobic classes on Tuesdays and Thursdays between the hours of 4:30 a.m. to 5:30 a.m. Members have access to Spin Bikes and the Real Riders on evenings. Clarke pointed out that there were Spin Bike exercises from Monday to Saturday, while classes were held on Wednesday, Friday and Saturday on the Real Riders. He told Barbados TODAY that he usually gets his work-out in the mornings when he opens the gym at 4 a.m. “I do some hard-core work-outs using weights and I run on the treadmill. When I engage in any form of exercise I find that have extra energy throughout the day. Exercise gives you a “natural high”. Sleep also comes easily at night,” Clarke explained. Clarke said that the management of the gym encourages members to eat healthy, be conscious of any injury sustained during training and ensure that all injuries are dealt with promptly. He told prospective members that the Gym was on Facebook.
Fast casual dining at Chefette’s Barbecue Barn
Chefette’s Restaurants, the largest restaurant chain in Barbados has two convenient Barbecue Barn locations, Rockley, on the South Coast, and the Warrens location in St. Michael offering you the best in fast casual dining at affordable prices. Experience fine four course dining in an atmosphere of casual sophistication, with warm staff helping to create a unique ambience in a fully air-conditioned setting. Indulge yourself with their mouth-watering appetisers and platters of chicken, fish, pork ribs & pork
chops, burgers and juicy Ribeye steaks grilled to perfection, served with superb sides and garnishes. Enjoy free beverage refills while complementing your meal with the Barn’s self-service deluxe salad bars. For dessert, choose from a selection of ice creams and cakes. Call the Barn hotline at 436-5000 for takeaway orders or pre-order eat-in. Visit www.barbecuebarn.com for more information. Follow us on Facebook atwww.facebook.com/ilovechefette.
Essential® Feng Shui
Essential Feng Shui® was created by Terah Kathryn Collins, author of The Western Guide to Feng Shui. This branch of Feng Shui honors the Eastern traditions whilst translating the principles into modern living. Essential Feng Shui, as its name suggests, brings ancient principles into modern quantum thinking. For instance, a traditional ‘treatment’ in the old days might predicate a crystal hung on a red cord in lengths of nine. This will not exactly fit a plantation house environment! Essential Feng Shui can, and does, find other ways of bringing energy into alignment. Traditional Feng Shui adores square or rectangular buildings. Ask a modern architect to design same and this person will feel entire frustration. raditional T Feng Shui considers bathrooms a source of energy which is escaping or being squandered. Would anyone today be without a bathroom? Today’s creative response is a result of free thinking and expanding the lines of tradition. Can Feng Shui then be available to people who wish to live in harmony whilst exploring new concepts of building? Of course it can. The whole point of ancient mores is that they can be adapted to changing times – this would be a litmus test of truth, as any wise person can attest. The Feng Shui taught by the estern School takes into consideration quantum W mechanics where intention is paramount rather than complicated rituals which do not mean anything to Westerners. Based on this understanding, it has been found that all Schools of Feng Shui work! Therefore, it is important that the client select a format which works for them. Essential Feng Shui relies on the interpretation of observed principles and applying them in a wholistic, pleasing to the eye fashion. Most of us are practicing Essential Feng Shui on this principle alone! Verity Feng Shui Matters!
Drive Your Karma, Curb Your Dogma
Swami Beyondananda’s Guidelines for Enlightenment
1. Be a Fundamentalist – make sure that the Fun always comes before the mental. Realize that Life is a situation comedy that will never be cancelled. A laugh track has been provided and the reason why we are put in the material world is to get more material. Have a good laughsitive twice a day, and that will ensure reghularhilarity. 2. Remember that each of us has been given a special gift – just for entering. So you are already a winner! 3. The most powerful tool on the planet today is Tell-A-Vision. That is where I tell a vision to you and you tell a vision to me. That way, if we don’t like the programming we’re getting, we can change the channel. 4. Life is like photography – you use the negative to develop. And, no matter what adversity you face, be reassured: of course God loves you – S/ He’s just not ready to make a commitment. 5. It is true. As we go through life thinking heavy thoughts, thought particles tend to get caught between the ears, causing a condition called Truth Decay. So be sure to use mental floss twice a day. And when you’re tempted to practice tantrum yoga, remember what we teach in Swami’s Absurdiveness Training class: “Don’t get even, get odd”. 6. If we want world peace, we must let go of our attachments and truly live like nomads. That’s where I no mad at you, you no mad at me. That way, there’ll surely be no-madness on the planet. And peace begins with each of us. A little peace here, a little peace there. Pretty soon all the peaces will fit together to make one big peace everywhere. 7. I know great earth changes have been predicted for the future. So, if you’re looking to avoid earthquakes, my advice is simple. When you find a fault, just don’t dwell on it. 8. There’s no need to change the world. All we have to do is toilet train the
Stress – Can we live with it?
Verity Dawson, RMT
world and we’ll never have to change it again. 9. If you’re looking to find the Key to the Universe, I have some bad news and some good news. The bad news is – there is no Key to the Universe. The good news is – it has been left unlocked. 10. Finally, everything I have told you is channeled. That way, if you don’t like it, it’s not my fault. And remember, enlightenment is not a bureaucracy. So you don’t have to go through the channels. Steve Bhaerman (http://www.wakeuplaughing.com/)
It is estimated the illnesses and accidents related to stress account for threequarters of all time lost from work! Stress is both physical and psychological (the latter includes cultural and personal). Note though that stress is an individual reaction. Public speaking for instance can produce extreme stress in a person. In fact, after the fear of death, public speaking comes next! But if there were no stress, no competition, what would prompt an Olympic runner to be first? It is a well-known fact that even the most experienced actor undergoes a few seconds of anxiety before the curtain rises. This releases adrenalin and gives the edge to a good performance. However, too much stress can be counterproductive. The same Olympic athlete, concerned by a ‘terrorist’ threat, might not do so well. An actor with a stern director may lose all confidence. In studies it has been found that people who retired without having a hobby or involving themselves in the community, had higher rates of death within two years. What is stress? In fact, the primal human – still alive and well in our modern species – is pre-programmed for fight or flight in life/death situations. Nevertheless, in today’s pressured western life-style, it would only take a constant ‘minor’ irritation, such as a single mosquito buzzing around your head at night, or the whirring of a lost kite, to push you over the edge into major stress. Here is a breakdown of the physical results of stress and its positive and negative aspects
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Cortisone is released from the adrenal glands
Effect – Positive
protection from allergic reactions
Effect - Negative
the immune response weakens intolerance to heat, shaky nerves excess can deplete the levels of endorphins, thus migraines and headaches are triggered and backaches may be aggravated decrease in libido increases anxiety and leads to failure in intercourse, resulting in lost communication with relationship deteriorating we force fast foods into our stomachs anyway and create indigestion
Thyroid hormone increased speeds up the metabolism in the blood stream for the ‘supercharge’ Release of endorphins from pain killer the hypothalamus
Reduction in sex hormones
reduction in birth rate in times of famine, or when tribal policy applied with men away fighting and women managing the camps in stress all blood goes to the major organs so the stomach shuts down. Dry mouth and the need to evacuate makes you light
continuous loud music, your position is more challenging, but not hopeless. Also, if you have experienced any major life changes in the last 24 months – such as divorce, death of a close family member, personal injury or illness, suffered long-term pain, retirement - you will be subject to stress, whether you know it or not. Eating and drinking the wrong foods also produce stress. You will need to want to change i.e. commit, and then take any or all of the steps outlined below, on a regular basis. An intellectual knowledge will not help you – action is a must! Stress Release Techniques The key to de-stressing is the breath, in particular using diaphragmatic breathing. Once the breathing slows down, there is a chain reaction of physiological responses - oxygen intake increases, heart stops racing, muscles and skin relax, the activity of key hormonal glands decreases, greater physical balance is restored - all of which lead to feelings of harmony and well-being. Hyperventilation is simply over-breathing and produces all the common symptoms of anxiety. You will notice it in the upper chest, when you are breathing through the mouth or when (unconsciously) holding the breath through a fear reaction. Diaphragmatic breathing is the correct response to induce relaxation. Breathe deeply into the stomach so that the stomach expands, let go the breath and the stomach empties. Do this slowly and with observance for a few breaths. Cue controlled relaxation refers to using a cue to tune into a relaxed state. For instance, when practicing deep relaxation and imagery, join your thumb and forefinger together. Then, when stressed, you can use the body cue as well as the image to trigger in the relaxation response. Coping Self Statements. Become aware of your ‘self-talk’. You will notice that it is mostly negative and usually self-derogative. Most of these thoughts are either false or express an irrational fear. Remember that an event is simply that, but the interpretation given to it sets the ball rolling. Deepak Chopra, doctor and philosopher, states that we think around 60,000 thoughts a day, that 75% of those we thought yesterday, and nearly all are negative. No wonder we feel as if we are going around in circles! Thus if we can consciously employ positive statements, even if we do not feel them to be
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Entire digestive tract shuts down
Release of sugar into the blood Increase of cholesterol into the blood, mainly from the liver Racing heartbeat
quick short distance energy diabetes can be aggravated, hypoglycemia can result supply acts as a long distance fuel now that the stomach has shut down pumps more blood to muscles and lungs to carry more oxygen extra air supply for oxygen constant elevated cholesterol tends to deposit in the arteries and thus cause a fatal heart attack high blood pressure which can lead to strokes and other problems ruinous if you are a smoker or live with one - smoke is taken even deeper into the lungs. strokes, heart attacks or embolisms from blood turning into sludge except for touch, these reactions are socially unacceptable! high error rate occurs after excessive stress
Increased air supply
The blood thickens
more capacity to carry oxygen body hair raises increasing size, sensitivity to touch is heightened, sweating cools brings body to peak of function
Skin, the largest organ in the body, ‘crawls’, pales and sweats All senses become acute
So, how are you going to control stress? In a study involving tasks of concentration with background noises of machinery, traffic, disruptive music, etc., one group of people were given a button to switch off the noise and the other was not. Of course, the control group with the button did better. BUT no one actually pushed it! The lesson here is important – if you feel in control, you will manage stress better. The opposite of stress is relaxation and part of being in control means having managed goals, being able to use techniques for stress reduction (to include breathing, progressive relaxation, visualisation, exercise, nutrition, de-sensitization to fears, awareness of the mind-body-spirit link), be able to communicate effectively and create positive environments wherever possible. The physiological factors of stress have been reviewed and the positive and adverse aspects identified. Stress can be positive, but sustained stress will eventually wear the body systems down. What can you do about it? Can you do anything about stress? Realistically speaking, if you are obliged to cope with embedded environmental stress factors such as living/working near a building site or workplace with
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true, we are breaking the pattern. For instance, “I can be a little anxious, and still function”. Or “I don’t have to do this perfectly. I can ease up and allow myself to be human”. Distraction is another way of coping with stressors. Simply divert your attention toward something neutral or positive. Thus when the sense of it all being ‘too much’ starts to get to you, deliberately take your attention to a pattern on the wall, count the tiles on the floor, observe the leaves of a tree. Or you can listen attentively to random conversations and background noises, feel textures (taste the gum you may be chewing), smell the various odours around you, change your surroundings (if sitting, go for a walk; change rooms). Practicing deep relaxation in its many forms, or even allowing a few moments of quiet every day is most effective. Here’s quick visualisation that you can do anywhere, except whilst driving a car! Sit comfortably. Close your eyes, Take several gentle, easy breaths. Allow your shoulders, neck and back to relax and let go. Feel a wave of relaxation flow through your body. Continue breathing gently and consciously. Whilst you are in a quiet state, visualise a place which brings you great peace and say a prayer of gratitude. Refer to your Inner Wisdom for guidance. Then when you feel complete, breath more deeply, stretch, open your eyes and slowly start your activities.
10 Quick Tips for Reducing Stress
1. Breathe deeply and let your shoulders and neck relax. Allow the shoulders to drop an inch, then two. Do this frequently if sitting at a computer. 2. Tell yourself “I can handle this”. 3. Turn off the car radio and play some soothing music. Make this a habit. 4. Create a harmonious environment at home by switch ing off the radio and TV when not actually focused on listening to the news or a special programme. Baroque music (i.e. Mozart, Bach) are recommended for synchronizing brainwaves - and are an excellent adjunct when studying. Mood music is also beneficial. 5. Drink purified water instead of coffee or tea. Add a drop of lemon/lime juice to make it more exciting. 6. Call a friend and ask for support 7. Walk away from your desk at lunchtime, look out of a window, if only for a few minutes. Focus on a plant. Keep a plant on your desk. 8. If at home, form a “positive focus” (count your bless ings), join positive thinking groups who meet frequently. 9. Tell yourself every day ‘”You are terrific!” 10. ake 10 minutes to practice relaxation and be patient T with yourself – you are an unfinished masterpiece!
5 Ingredients. 5 Minutes. 5 Meals.
Zen Family Habits, Post written by Sherri Kruger.
I’m not a big fan of fast food. It’s expensive, never tastes as good as homemade and most of the time it’s rather unhealthy. But what do you do if you’re family is busy most nights of the week? Or you just feel like a quick meal without spending a whole lot of time in front of the stove? What if I told you could have a quick, tasty meal on the table in 5 minutes and with only 5 ingredients? Next time you’re running short on time try one of these easy 5 minute meals. The best things about these recipes: they are quick to put together, use ingredients you likely have in your kitchen right now and they are very adaptable. Sun dried tomatoes, cherry tomatoes or grape tomatoes (choose to suit your taste or to what you have on hand) 3 Tbsp mayonnaise 2 Tbsp Italian herbs • In a large bowl, mix macaroni, tuna, tomatoes, mayonnaise and herbs. • Add salt and pepper to taste. Note: This salad is good on its own or served with garlic toast. Yum! Note: This is a light, easy and healthy dinner. Top
2 Slices of bread (toasted) Lettuce Tomato Cheddar cheese 2 slices of bacon (cooked) • Cook the bacon either in the microwave or on
with your favourite salad dressing or a mixture of olive oil and balsamic vinegar. A few other toppings to try; include cheddar cheese (cubed), raisins, and dried cranberries.
1 Tbsp Curry paste 1 Tin Coconut milk 1 Head of broccoli (cut into small pieces) 2 Carrots (grated) 1 pkg Snow peas • In a large frying pan over medium/high heat mix curry paste and coconut milk and cook until hot, but not boiling. • Add broccoli and carrots. Stir, and cover for 3 minutes. • Add snow peas, cover and cook for an additional 2 minutes. • Serve over pre-cooked rice or rice noodles. Note: You can add more ingredients to suit your taste. Squeeze in some lime juice and add a Tbsp of sugar or toss in some leftover chicken or beef.
1 Whole wheat wrap (tortilla) 2 Tbsp Cream cheese 1 Tin tuna 3 Tbsp Relish 1 Green onion • Spread 2 tbsp of cream cheese on the whole wheat wrap. • In a separate bowl mix together tuna, relish and green onion. • Spread some of the tuna mixture on the tortilla. • Roll it into a tube and slice approximately every 1.5 inches. the stove. • Toast the bread and assemble the sandwich in the order of the ingredients above. Note: For a bit of tang add some mayonnaise. To simplify this even further try a toasted cheese and tomato sandwich with fresh cracked pepper and a bit of salt.
3 Cups precooked macaroni noodles 1 Tin tuna
1 head of iceberg lettuce 1 Tomato 1 Cucumber 1 Cup of cooked chicken 1/2 Cup of cashew nuts • Chop lettuce, tomato and cucumber and toss in a large bowl. Add 1 cup of cooked chicken and top with cashew nuts.
Note: This may sound like a rather bizarre combination of ingredients but it’s actually really good. These wraps make a good snack and go well on a plate with sliced cheddar cheese and grapes.
• Jamaican Dog wood which is the herbalist mainstay for pain relief • Cayenne from which capsicum is extracted for several pain relieving balms • Aloe vera from which a range of both cosmetic and internal products continue to be developed. In fact Barbadian Aloes – Aloe barbadensis was at one point and still remains a much sought after commodity in herbal medicine because it’s the only strain of aloes he Plant world has an immense store of active chemical compounds. with the chemical Barbolin (named after Barbados) with reputed Many medicines in use today are herbal in origin, a quarter of contain plant superior healing properties extracts or active chemicals taken directly from plants. There are many more Asian flora gave: to discovered, recorded and researched; only a few have been studied. • Galega officinalis – Goats rue from which Metformin the standard Across the world the hunt is on to find species that could form the basis of bearer in type 2 diabetes was later developed. new medicines. (Readers Digest, 2000) • Azaridica indica - Neem which is excellent as an insecticidal agent and for several ailments including diabetes and hypertension
Natures Medicine Chest
Herbal Medicine through the years
Man has used herbal medicines for thousands of years. It is the oldest form of medicine known to man and has been used to ease pains, maintain vitality, fight disease and improve wellbeing for the beginning of time. The Bible mentions that herbs are for the healing of the nation, (Rev: 22; 2) and it listed green herbs amongst the foods that were given to man to be eaten (Gen: 9; 3)
• Crategus sp – Hawthorne which is excellent for heart and circulatory system among other conditions and many other plants. A trained herbalist can used plant based medicines for several ailments with success, these include: Skin problems High blood pressure Diabetes Plants were imbued with magical powers; however as the years passed man Wound Healing learned by trial and error (empirical knowledge) which plants could be used Asthma and respiratory complaints with what effects. Over thousands of years our ancestors learned which Circulatory conditions plants were beneficial and which were highly toxic. Arthritis and Pain relief Common colds and flu Modern paleobotanists (i.e. persons studying ancient burial sites) confirmed much of the herbal folklore that was handed down through the centuries as Submitted by E.P. Chase-Grant, they discovered ancient seeds in tombs. for further information you may call 426-4382 or 2337850 The advancement of scientific studies which allows plant chemical to be identified has allowed us to confirm both the safety and efficacy of many herbal treatments.
European flora gave us:
A look at old scripts
Egyptian Papyrus dated from 2000 BC confirmed that the Egyptians had perfected simple techniques to extract and used the active principles within plants. Such manuscripts give details for the use of perfumes, fine oils, aromatic oils and gums. They also give details about the embalming process where such plant derivatives formed an important part of the process.
In Ancient Greece 4th & 5th century BC
Hippocrates, the father of medicine recommended • garlic and asparagus for their diuretic properties • poppy as a way of inducing sleep • willow leaves to relieve pain
1st century AD
Dioscorides, a Greek doctor established the first known collection of medicinal plants. This work later translated into Arabic and Persian was used by Muslin Scholars who influenced university education. One such university was the Montpelier, which was Europe’s most famous centre for the study of botany.
Trade and its influence on herbal medicine
Trade between Asia and Africa brought the following herbs to the Western world which has enriched our stores of herbal medicines: • Camphor • Cinnamon • Ginger • Ginseng • Nutmeg • Sandalwood • Turmeric • Senna
West Indian Flora added the following to the medicinal arena:
• Vinca major and Vinca minor from which we get a range of cancer fighting herbs including vinblastine and vincristine.