2011-07-22T18:51:11+0000">July 22, 2011 – 6:51 pm
You know you should be getting 30 minutes of weight-bearing aerobic exercise three times a week. If you don’t have a routine already, start with walking, as described in the previous chapter. Whatever you decide to do in the way of aerobics, strength training is a valuable addition because we know it builds bone more directly and efficiently than any other kind of exercise you can do.Anyone can do this routine and the one in the following chapter, no matter what your previous experience with exercise. It may take a little while to learn them and make the movements familiar. But with proper form (and your doctor’s OK, if necessary), both the strength training and yoga workouts are safe and effective at any fitness level. As your fitness increases, you’ll be able to do each move better, or longer, or with more resistance, or in a more advanced format. The routines automatically grow with you, so both beginning and advanced exercisers will benefit from them.For all the exercises here, there are a few ground rules that will help you get the most out of each movement and prevent injury. Before I start, let me warn you that these preliminaries— and the descriptions of the exercises themselves—will appear very mechanical as you read them over and will seem to involve a thousand tiny details. That’s a hazard of describing physical movements in words. Keep in mind that the goal is to use your body as Mother Nature intended, with the full range of motion, with the appropriate muscles engaged, and with smooth, natural movements. Pinning them down on paper forces them into a string of picky steps. Read them, so you’ll be able to check yourself if you work on your own. But the way to really know you’re doing it right is that it will feel as if your body was meant to do it. Movements may feel unfamiliar at first, of course. Particularly when you are isolating a particular muscle, it may feel strange; in everyday life, we generally use a combination of muscles for anything we do. But once you are used to performing a particular move, it shouldn’t feel awkward.We need “exercise” precisely because we don’t routinely use our bodies in a physical way. Thus the absurdity of a stair-climbing machine to nowhere. If we continually exploited and explored the physical possibilities and limitations of our bodies as a part of our daily lives, making a special trip to the gym would be laughable and unnecessary. If you’re like me, and spend most of your day relatively stationary, you do have to make a point of moving it if you don’t want to risk losing it. Even people who use their bodies a lot during the course of the day—delivering packages via bicycle, say, or loading heavy cargo onto trucks, or lifting, holding, and generally keeping up with infants and young children—don’t achieve overall fitness doing that alone because they use a limited variety of motions and muscles. Parents don’t get much in the way of aerobics; bike messengers don’t develop their upper-body muscles.Your body is a beautifully complex structure (consider just the elaborate interplay involved in creating and maintaining your bones), so just lifting your arm involves a whole host of actions, conscious and unconscious. Don’t get bogged down in the conscious efforts of the exercises described here. Take your time to learn them properly, and to familiarize your body with how it is meant to move. Then go with the flow.*123\228\2*
2011-07-14T18:44:40+0000">July 14, 2011 – 6:44 pm
Although occasionally adolescents will spontaneously request treatment, more often they come to treatment under some duress. In working with them it is important to make it clear that your task is to help them, and that you are not an agent of their parents, of the law, or of the school system. At the same time, part of helping them may involve an intervention, which entails confrontation, and, as was mentioned earlier, total confidentiality cannot be assured.In dealing with adolescents, the importance of working with the family cannot be overemphasized. The parents need to deal with their child’s alcohol/substance abuse. And they must consider their behaviors which may have protected, covered up, or excused the problem. When it is clear that there is a significant problem, and all efforts to involve the adolescent in treatment have failed, the parents may need to seek legal help. Most states allow for parents to request state assistance if they feel they cannot enforce safe limits for their child. Although this is a very drastic and difficult step to take, it can be important when alcohol-abusing adolescents are acting in ways that endanger their lives. Probation can also be a way of mandating treatment for adolescents, but again this only works if the parents can stop protecting the adolescent from the consequences of his behavior.*152\331\2*
2011-07-04T18:36:32+0000">July 4, 2011 – 6:36 pm
Atherosclerosis can present in pulmonary arteries, but seldom if ever produces symptoms other problems. Also, the pulmonary arteries are the “target” of emboli that may form in the deep veins of the leg and they may also be involved in inflammatory conditions (see page 104 The pulmonary arteries, however, are subject to some problems that are different from those affecting the arteries that serve the rest of the body or from problems with the veins.Pulmonary Hypertension. The condition that most commonly affects the pulmonary circulation is pulmonary hypertension. This general term refer to conditions that raise the blood pres sure in the arteries to the lungs but no in other arteries.Causes of Pulmonary Hypertension. In most cases of pulmonary embolism ir which the initial event is survived, there are no subsequent problems with the pulmonary arteries. However, in rare cases the embolus does not dissolve and instead remains as an obstruction to blood flow through the lungs. The final result may be pulmonary hypertension.Congenital heart conditions in which there is excessive blood flow through the pulmonary blood vessels may also lead to a condition of severe pulmonary hypertension known as Eisenmenger’s complex (see page 55).Any situation that continuously lowers the amount of oxygen getting into the bloodstream, whether it is due to constant living at a very high altitude or to emphysema, may elevate pulmonary blood pressure.Finally, pulmonary hypertension can exist in the absence of any apparent cause. This is called primary pulmonary hypertension, to indicate that it is the main problem rather than secondary to another problem.Symptoms of Pulmonary Hypertension. The earliest symptoms are usually tiredness and shortness of breath that become progressively worse with time. Other symptoms include angina (chest pain), passing out spells (syncope), and blueness of the skin (cyanosis). In the later stages of the disease, the right ventricle can no longer pump blood effectively, and symptoms of right ventricular failure develop: swelling of the legs, enlargement and pain in the abdomen, loss of appetite, and bulging of the jugular veins in the neck.*213\252\8*
2011-06-28T08:08:26+0000">June 28, 2011 – 8:08 am
Similarly posture is maintained by the subconscious brain. Again it shows the incredible ingenuity of Nature. Imagine the planning, the power and the skill that went into such a unique system of precise balance and posture control. A thousand computers could not mimic this effect. The body stands erect as a result of synchronised action by billions of individual muscle fibres controlled by an equal number of nerve impulses. The result is perfect balance and erect posture. Generally speaking there are several individual forces that act simultaneously to achieve the following:aTo create an anti-gravitational force equal to the weight of the body plus the force required to keep the spine erect so that the delicate discs and joint surfaces are not traumatised by the weight of the body (the joints of the lower limbs are taken into consideration besides the spinal joints).bTo prevent the body from falling over by creating opposite forces within the body that act from all directions to counteract gravitational forces that might want to topple the body. This is so obvious and can be felt clearly when standing on one leg or walking with eyes shut. One can then feel the tightening and loosening of various muscles in the spine and legs that coordinate so that the body does not fall.cTo keep the head, spine, legs and feet aligned so that the various discs and joints are maintained in a harmonious and comfortable position. The idea is to minimise the trauma to them while they carry out their normal functions. While walking, sitting and playing sports, the body acquires all sorts of different positions and postures with the help of muscles and joints. The muscles of the body, particularly the ones controlled by the subconscious brain, work continuously to keep up with what the conscious brain wants by facilitating such postures or positions as well as preventing trauma to the various discs, joints and other parts of the body.dTo support the abdominal organs. Most of the organs are in front of the spine (heart, liver, intestines, etc). Therefore there is a tendency to fall flat on one’s face. Spinal muscles coordinate and create a ‘pulley force’ that brings the body to a balanced erect position.All these forces act in perfect coordination with each other and the subconscious brain is in full charge of the situation. However, the functions of posture can also be consciously guided, like breathing muscles (diaphragm, intercostal muscles) which, although involuntary in most part, are also controllable. As will be discussed later, my technique for backache, the Alexander technique, Pilates and the Feldenkrais Method take full account of this fact. Posture can therefore be maintained and controlled. Nature has therefore given us dual control over these muscles so that when necessary the conscious brain has a say in the body’s matters. Like everything else, it is an acquired skill and one has to make an effort to work towards a better posture. Writing, driving, correct pronunciation of words etc are all acquired skills. Posture too comes under this category and therefore is not fully automatic. It can be controlled at will. This is again another marvel of Nature.*51\330\8*
2011-06-12T07:55:09+0000">June 12, 2011 – 7:55 am
If you are fit and well you will probably be able to tolerate small daily amounts of tea and coffee without any trouble, but many people do not realize how they are affecting their bodies when they drink endless cups of tea and coffee day after day. Make an effort to cut down, particularly if you have allergies, digestive or nervous problems, cystitis or the restless legs syndrome (that awful feeling also known as ‘singing legs’ when your legs won’t relax and you feel the need to move them even when you are in bed). You might have no trouble at all in giving up tea and coffee completely for a while, or even for good, but it is important to note that some people do experience great difficulties when they attempt this, and strangely enough it is not always people who are heavy tea, coffee or cola drinkers who suffer. In susceptible people, cutting down on caffeine can induce lethargy, and total abstinence can result in nausea, severe headaches, muscle and joint pains, and depression.*34\326\8*
2011-06-02T07:41:06+0000">June 2, 2011 – 7:41 am
Wheat Allergy. Next to milk, wheat is the second most common source of food allergy. It can be detected when an infant, on being given cereal for the first time, develops either a rash, abdominal colic or diarrhoea. An older child, may show signs of improvement in asthma or eczema when wheat is removed in all its form from the diet. It can be reintroduced later to see whether symptoms reappear. If wheat allergy is determined, the best remedy is to eliminate all wheat from the diet. Egg Allergy. White of an egg is pure albumin (a protein) and being a protein foreign to human body, it is a potent source of allergy. A raw egg can even cause a severe reaction, including collapse and shock in a person who is allergic. Even the smell of an egg can cause allergic reactions in some highly sensitive people.Fish Allergy. Fish and other sea foods are amongst the most potent allergic agents. There is cross reaction between various sea foods. Those Some foods can cause who have a reaction to fish should allergic reaction avoid other sea foods as well. Here again, even the smell of fish can produce urticaria in some people who are highly allergic to it.*38\260\8*
2011-05-26T15:19:14+0000">May 26, 2011 – 3:19 pm
Calm and serene on the surface, turbulence inside, Deceptive composure on the face, unable and unwilling to express his anguish by weeping or wailing, avoids quarrels and arguments at all costs, may start drinking or smoking to seek temporary relief from the suppressed mental torture. Agrimony patient does not go to a doctor if he falls ill, He does not seek the help of anybody even if he desperately needs it. Wants to suffer alone rather than disturb others in the house. In fact, Agrimony patient is so adept in putting up a sham face that it is very difficult to spot his type.It took me more than 6 months to find that Mrs. M.K. was Agrimony type, although I was their family doctor, and she used to come to me quite often in connection with the ailments of other members of her family. She was always smiling and once when her husband had to be taken to a private nursing home at night for emergency treatment, she kept perfect equanimity on her face, and did not show any anxiety. It was only when she herself met with an accident and badly bruised her foot that her sister-in-law came to collect medicine for her. It was only then that I learnt that Mrs.M.K. was herself suffering from many ailments, but she never uttered a word about her own troubles when she came to collect medicines for her other relatives. When I visited to see her, she put up a brave face and did not evince the extreme physical pain which was evident from the nature of injuries on the ankle. I had to put her on AGRIMONY T.D.S for 2 months to change her nature.*48\308\8*
2011-05-13T15:12:46+0000">May 13, 2011 – 3:12 pm
The majority of people, if they stand for any length of time, tend to stiffen and become fixed, particularly in the lower back and the legs. It is in fact quite a tiring activity. As every pregnant woman knows, carrying the extra weight of the baby can make standing even for a short time exhausting. Another unpleasant consequence is that you may feel faint, and indeed may faint. The blood from the legs is pumped back to the heart by the movement of the muscles in the legs. The faintness is caused by the fall in blood pressure which occurs as the blood pools in the legs because there is no movement in the muscles to pump the blood back.The most important advice we can give is first and foremost to avoid standing for long periods wherever possible. It puts a lot of strain on your body and the less unnecessary stress you can give yourself the better. Having said this, of course in real life there are situations where it is unavoidable. Here are some general hints about standing which will help you both while pregnant and in your everyday life afterwards.A very common habit of faulty use in standing is to stand with more weight over the balls of the feet, and the joints in the legs locked. It is therefore worth reminding you that to counteract this tendency you need to give your Alexander directions so that your weight shifts back towards the heels and is evenly distributed through the front and the back of the feet.Some women find mat standing with the feet wide apart, which gives a broader base, can seem more stable, but this is in fact deceptive. With the feet wide apart there is no firm base of support directly underneath the torso. As a result the whole trunk sags and ‘drops down between the legs’. With this stance it is also very easy to ‘rigidity’ or fix in the legs and this interferes with freedom of movement. It is preferable to stand with the feet directly below the hips and the toes pointing out at a slight angle, so that the weight of your torso is transmitted directly through your legs into the ground.Another very common habit is to stand with all the weight on one leg, tilting the pelvis and dropping down into the hip, which twists the spine. A practical alternative – which looks both relaxed and poised – is to stand with one foot slightly behind the other. Many of Alexander’s students were performers who had to stand for a long time and Alexander used to teach them to stand like this. You can slide one foot back an inch or two and let the weight rest mainly on the rear foot. By sliding one foot back, rather than putting one foot in front you are less likely to sink down into your hips. This gives you a freer base with more mobility and springiness. Take care to alternate this stance at intervals, by changing the foot that is behind because even in this position it is possible for your muscles to fix.Even if you are thinking about maintaining your good use, it is very easy for your muscles to stiffen when you are not moving, because the limited number of muscles and ligaments supporting you are under a constant strain. The following are movements that will make standing less tiring.Standing in a very slight monkey allows the muscles of the lower back to stretch out. Where possible, make use of any available support. You can lean your bottom (or whole back) against a wall, or you could lean on a table, allowing your hands to share the weight. Take special care to inhibit the temptation to slump against the support you use.Another possibility in monkey is to gently rock from one leg to the other. This is advantageous because it alternates the weight going through the pelvic ligaments. You can rock from side to side while standing with your feet parallel, or you can slide one foot back an inch or two then rock backwards and forwards. Alternatively you can walk on the spot, without actually taking your toes off the ground. Go up on your toes on one foot and then up on the other. Directing your knee forwards, let tire heel ‘peel’ off the floor, so that the weight goes out over the toes. Take care to keep the length in the back – it will help if you think of staying back over the supporting foot while moving the other. This is useful if you feel faint as it exercises the calf muscles which have a strong pumping action helping the return of the blood to the heart. (It is also, alas, a movement that can easily trigger habitual misuse, so ask your Alexander teacher to take you through it.)*44\346\2*
2011-05-04T15:05:22+0000">May 4, 2011 – 3:05 pm
By its very definition, a filler does not tighten the skin; so saggyjowls cannot be treated. Fillers are somewhat helpful in smoothing dynamic wrinkles, such as those commonly found on the forehead and around the eyes, but Botox\s much better suited for this since the constant flexing of the muscle will quickly bring back that wrinkle.I wish I could say that fillers can make those dreaded large pores a condition of the past. No such luck, as the structure of pores would result in the filler material being pushed right out.HOW MANY FILLER MATERIALS ARE AVAILABLE TODAY?The list of filler materials available today is long and ever changing, but bovine collagen injections are still considered the gold standard among fillers. In addition to having the longest track record of safety, bovine collagen is available in three different weights, assuring that virtually every area in need of augmentation can be treated. However, researchers are working like mad to knock bovine collagen off its very high horse and the innovations that are in this category might just accomplish this feat. Here now, is a complete overview of fillers on the market today as well as those soon to arrive. Please note that not all of these are available in the UK at the time of printing.*64\82\8*
2011-04-23T14:56:46+0000">April 23, 2011 – 2:56 pm
Depression that is unexpressed anger will disappear if the anger is recognized and dealt with. Depression that is basically sadness, loneliness, and hopelessness almost always runs its course within days or weeks, and then goes away. For some people, this happens without their intervention. Others need to be more active in dispelling depression. One way to lessen or end depression is with physical activity: get outside, go for walks, cook a wonderful meal, go boating or driving or fishing or bowling, go shopping and buy yourself a little treat. Try to accomplish something you want done. A sense of accomplishment can come from doing something small, like cleaning out a closet, writing a letter, or polishing your shoes. No matter how small, a sense of accomplishment is a great weapon against depression. Another way to lessen or end depression is with mental activity: read novels or biographies or science or philosophy or poetry; go to the movies or the theater or the opera or an art gallery; talk to your neighbors or friends or family; play a musical instrument or draw a picture or take some photographs or write a poem. The possibilities of undemanding and pleasurable activities are endless. “I’m not one of those people who immerse themselves in the sickness,” said Steven, who is a technician in a scientific laboratory. He takes in stray dogs, operates a ham radio, and reads up on scientific discoveries in all fields. “I keep my regular life going, keep on working.” When Helen gets depressed, she has a list of things she does: “I usually notice depression when I hit the house after work. Then I find things to do, to keep my mind relaxed. I dig in the dirt. I walk, anything physical. Clean the closet, walk through the mall and window shop. I take a bubble bath. Read the Bible, help someone else.” Lisa Pratt’s husband did the same: “For months,” said Lisa, “my husband sat in a chair and stared. Nothing interested him. Then he got into his workshop and started making crafts, carving wooden ducks.” Dean gardens; he says it takes little energy and gives him a great sense of peace and beauty. June finds that her son is less depressed after he goes out for a walk around their neighborhood: “I nag at him. I tell him, ‘You can’t sit there and watch TV. I want you up, dressed for the weather and outside, and I don’t want to see you for 25 minutes.’” These and other activities will not make your life wonderful again, but they do seem to dissolve depression, at least temporarily. Sometimes, during a walk, the balance between hope and hopelessness seems to shift back toward hope, and you feel more yourself again. And when the next bout of depression moves in, you, like Helen, will have your list of activities and distractions and small pleasures handy.
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