Archive for the ‘Keeping Healthy’ Category

Sources of Good and Bad Fats

Posted 13 Apr 2013 — by admin
Category Diseases and Conditions, Keeping Healthy

For a person to stay healthy, he has to know the sources of good and bad fats. The body needs fats, because fats or lipids have several functions in the human body, such as, acting as thermal regulators, the basic nucleus of steroid hormones, lung surfactants, and transport proteins. These are good fats, though.

You are the food that you eat. So, if you want to stay healthy and fit, here are some facts that you should know about the fats that you eat.

Sources of bad fats

•    Meat fat

Meat fat is bad fat because it contains low density lipoproteins (LDL) which could elevate your concentrations of lipids in your blood. These are the lipids that accumulate in the arteries causing blockage, atherosclerosis and hypertension. They contain more lipids than fat. Examples of these are pork and chicken fat.

•    Dairy products

Dairy products, such as cheese and milk, are also bad fats or lipids. They contain the same component as meat fats that contain more lipid content than protein. If you could not avoid drinking milk, then choose the non-fat milk.

Sources of good fats

•    Vegetable oils/fats

Vegetable fats are good fats, high density lipoprotein (HDL), which lowers a person’s propensity to cardiac diseases. These types of fats have, also, more protein content than lipid, so they are safer than meat fat.

•    Fish oils/fats

Roasted fish

Cod liver oil and salmon oil great sources of good cholesterol or good fat. These good fats have various physiological functions aside from transporting bad fats from the arteries to be eliminated and metabolized.

Next time you go to a Fast Food restaurant, watch out for those chicken and pork dishes. It’s your choice whether you want to prolong your life expectancy or not. Making the right food choices would allow you to maintain good health and to enjoy your life longer.

How to Have Smooth Clear Skin

Posted 27 Mar 2013 — by admin
Category Health Procedures, Keeping Healthy

The skin is like any part of the human body, it contains living cells that need nourishment and food to be able to stay healthy. Foods that would make your skin glow are essential fatty acids, anti-oxidants, vitamins, and Iron. What are the components of these foods that make them the best nutrients for the skin? Here are reasons why.

Fruits

Fruits are considered antioxidants because they destroy the harmful free radicals that are produced in the body. They are rich with phytochemicals that render toxic excretory substances to less toxic ones. Papayas, berries, and prunes are examples of fruits that are good foods, if you want your skin to be glowing and unblemished. Prunes are also excellent for good skin. Fruits are also rich in vitamins, A, C, D, and E. Pomegranates contain polyphenol antioxidants that help keep the body and the skin healthy.

Vegetables

Spinach has been a subject of research because of its potential role in preventing cancer. Papaya and potatoes are rich with antioxidants. Aside from acquiring glowing skin, there are also several vitamins from vegetables like vitamin B and vitamin A. Green, leafy veggies are rich in iron, which is needed for the Red Blood Cells of your body.

Essential fatty acids

Essential fatty acids come usually from fish oils. These fatty acids promote clean, smooth skin; not oily and dry, but smooth. Fatty acids are also the simplest form of fats, so they can be metabolized effectively in your body.

Aside from these essential foods, you should also avoid alcohol and smoking. Smoking and alcohol has been proven through smoking to make a person look older than his real age. So, if you want a fresh-looking smooth and healthy skin, eat lots of fruits, vegetables, fish, and stay away from drugs and alcohol.
If you have done all these things and you still got dirty skin, then it might be time to visit your endocrinologist because the cause might be hormonal.

How Stress Increases Your Blood Pressure

Posted 05 Oct 2012 — by admin
Category Diseases and Conditions, Health Procedures, Keeping Healthy

Stress can be a vital cause of hypertension or high blood pressure because of the hormones involved when you are stressed out.

Stress can be good for you, if you know how to cope with it. Stress could allow you to perform better and give your best in any activity that you embark on, as long as you learn how to channel it properly.

Most people, however, channel their stress the wrong way. They allow stress to take over their lives and dictate how they would perform. There are the uncontrolled instances when people are prone to increased blood pressure. You could be a victim, as well, if you don’t know to manage your stress.

Stress is usually caused by the following:

  • Anxiety
  • Change of residence
  • New job
  • New place
  • Any impending major events
  • Exams
  • Activities that are new to the person

Stress could also be relative, so you may have an activity, which other people don’t find stressful, but which you find stressful. Whatever it is, you should know how to delve deep into the root cause so you could cope with it.

Stress and high blood pressure

When you are stressed out, your emergency hormones, catecholamine, are increased in secretion to cope with your stressful situation. These hormones increase your pulse rate, blood circulation and blood pressure by acting as vasoconstrictors, among its other effects. That’s why sometimes when you’re stressed, your physical prowess is increased also; you could carry an object during a raging house fire that you could not previously lift.

The main catecholamines are epinephrine and nor-epinephrine or adrenaline and noradrenaline. According to the Fundamentals of Clinical Chemistry by Calbreath et al, catecholamines are responsible with the “Fight or Flight” response.

If you are not able to cope with stress, it could be detrimental to your health. Stress and anxiety, oftentimes, go hand in hand. Where there’s anxiety, there’s stress, so you have to control your anxious thoughts first.

When you are able to control your anxious thoughts and channel them to more fruitful outputs like writing or meditation, your stressful situation would diffuse and so does your blood pressure.

You could control your blood pressure by knowing how to cope with your stressful situations and changing your mind-set in general. Having an optimistic attitude and responding positively to stress is one major method of lowering your blood pressure.

The Curious Tale of Phineas Gage and The Ice Pick King

By: Ming Santos

Even if you have never seen, let alone visited a neurologist or a psychotherapist, you must have, at one point in your life, heard of Phineas Gage.

What do you mean you haven’t heard of him? I mean come on, when a guy survives after getting impaled by a three foot long iron rod in the skull, he tends to become famous. However, that’s not the only interesting thing about Gage. What’s curious about his case is that after he survived, he changed the world of neurology forever.

Phineas “You Make Me Feel Brand New” Gage

On September 13, 1848, 25 year old Gage was just doing his job as a construction foreman for the Rutland and Burlington Railroad in Vermont – he was busy packing explosives on the ground – the charge on the explosives detonated without warning. The iron rod he was using to tamp the explosives into the ground flew with such a force that when it hit his head, the 3 foot 7 inch rod entered his left cheek, went straight through his skull (and brain, of course) and emerged at the top of his head.

Moments later, they loaded him onto a cart and took him to a hotel where some doctor attended to him. Everyone was expecting him to die – Gage was bleeding profusely and the rod caused his left eye to become blind – but, curiously enough, he was able to walk and talk! Weeks after the accident, Gage was allowed to return to work, but his boss wouldn’t give him the same position as before. He complained that Gage had become rude, foul mouthed and irritable whereas before, he was mild-mannered, efficient and polite.

As such, Gage was never allowed to work at his former job again, until such a time that P.T. Barnum, famed exhibitor of “freaks”, hired him and put him on display as a curiosity along with the iron rod which impaled his head. Gage lived 13 years after his accident, dying because of epileptic seizures.

Experiments Galore

Gage’s accident made the enlightened people of the society think that certain portions of the brain can affect an individual’s personality. After studying Gage’s case, a surgeon concluded that tumors located on the frontal lobes of the brain had no effect on the cognitive functions of the brain; however, such localized tumors (or lesions) may indeed produce such uncharacteristic changes in a person’s behavior, as in Gage’s case.

This same surgeon removed a tumor from a patient’s brain in 1894. The patient initially complained that his thinking has become dull. Seeing the similarities between the patient’s mental faculties and Gage’s, he successfully removed the tumor that lay – you said it – in the left frontal lobes of the brain.

Now that they know that certain areas of the brain are responsible for certain functions, scientists became braver in experimenting with the brain. Now here comes the gritty part – when a German scientist discovered that dogs became tamer after the removal of their temporal lobes, doctors at an insane asylum in Sweden started performing lobotomies on hard, restless, even violent patients. As in the case of the German doctor’s dogs, these lobotomized patients became calmer after their surgeries.

The Ice Pick King and the Lobotomy Brouhaha

Lobotomies fell out of favor after a while, that is, until Walter Freeman came.  Freeman created the “superquick” method of performing lobotomies on patients – he locally anesthetized his patients and plunged an ice pick through the skull. Yes, you read it right. As if this wasn’t enough,  Freeman would then swing the ice pick back and forth, effectively severing the frontal lobe.

Ice pick lobotomies only took a few minutes, and it was reported that Freeman would usually set up shop and perform as much as ten lobotomies – not in a day – but in a single afternoon.

Lobotomy became such a craze in the 1960’s until it came to a point wherein it was no longer used to control violent psychiatric patients – homosexuals, “troublesome” personalities, political radicals, even “undesirables” got the treatment. It escalated into such a crescendo that even amateurs got to do it! These amateurs performed lobotomies without even performing psychiatric evaluations of their patients (think of the character Sweet Pea from the movie “Sucker Punch”).

I Rest My Craze

Due to the seemingly crude and inhuman nature of lobotomies, the procedure is now outlawed in most countries, but they are still occasionally performed to subdue violent behavior in some countries.

We have Phineas Gage to thank for, because his case revolutionized neurology – in good ways and in bad.

What You Can Eat When You Are Down: The Different Types of Food that Help Relieve Stress

Posted 09 May 2012 — by admin
Category Home Remedies, Keeping Healthy

Stress is not an uncommon experience in today’s fast paced world. When one is stressed, his or her mental and emotional balance can be disrupted. If the type of stress you are experiencing reaches to chronic level, it might also affect even your physical health. No doubt, stress has to be combated as soon as possible.

That is why, there are many protocols done by different people just to fight stress. Good thing, there are simple ways to win over stress. By just simply opening your fridge and choosing the right type of food, you may be able to reduce the levels of stress that you are encountering now. What you have to know are those foods that help relieve stress.

Foods that help relieve stress are surprisingly easily available. You may have them in your household without even knowing that they are the ones that can greatly help you in fighting your stress. Only a few people know that stress can be reduced by just simply modifying your diet. Furthermore, only a few people know what foods could help relieve stress.

Start to eat right for you to feel right. Here is a list of foods that help relieve stress. Make sure to include them in your grocery list to help boost your mental fitness

  • Bright colored fruits and vegetables

These are included among the foods that help relieve stress because they are very rich in Vitamin C. Vitamin C boosts your immune system which helps your body cope up with the stressful situations and helps to protect your body from getting ill when you feel really stressed. In addition to this, Vitamin C also helps in fighting free radicals in the body.

  • Asparagus

This is also one of the most effective among the foods that help relieve stress because it contains folic acid that helps your body to release serotonin. Serotonin is a neurotransmitter that helps you to have a positive mood.

  • Milk

It helps you have a good sleep, which can make you feel relaxed and rejuvenated. Milk is one of the highly advised foods that help relieve stress because it is rich in antioxidants that can also fight those free radicals in your body.

Is It Safe to Have Sex During Pregnancy?

Posted 05 May 2012 — by admin
Category Health Procedures, Keeping Healthy

By the time that you have found out that you were pregnant, you must have been very excited about the fact of having a new baby. It is usual for expectant mothers to assure that every single thing that they do will be safe for her and for her developing baby.

It might have crossed your mind if it is safe to have sex during pregnancy. Intimacy between you and your partner is important to both of you. However, you must also assure that if you engage in sex during pregnancy, it will not harm your child.

When health professionals such as obstetricians-gynecologists are being sought for advice regarding sex during pregnancy, they can discuss many factors related to the changes that occur to a woman’s body during the course of her pregnancy.

First, they say that the fluctuating hormonal levels occurring during pregnancy can influence a woman’s desire to engage in sex during pregnancy. Some women reportedly lose their desire to engage in sex during pregnancy, especially during the last months of their pregnancy, when their bodies enlarge and there are positions that are awkward to do because of the enlarging belly.

If this is the case for you, it is important that you establish open communication with your partner that you might just find other ways to express your intimacy other than sexual intercourse.

Another thing that medical professionals can discuss with you about sex during pregnancy is the importance of knowing if your pregnancy has low-risk or high-risk for complications. If you have low-risk for complications, then you can be assured that you it is safe for you to have sex during pregnancy.

Rest assured that for low-risk pregnancies, the fetus cannot be harmed by sex during pregnancy because it is protected by the amniotic sac and the muscles of the uterus.

However, if you find out that you are at a high-risk for complications, then you must decide to abstain from sex during pregnancy. The following are signs that you have a high-risk pregnancy:

  • Having multiple fetuses
  • Having an incompetent cervix, wherein the cervix of the uterus is weak and prematurely dilates
  • Experiencing unexplained uterine cramps, vaginal bleeding or abnormal vaginal discharge
  • History of previous miscarriages or threatened abortions
  • Placenta previa

You can discuss your concerns about sex during pregnancy further with your medical doctor for you to be properly advised if your pregnancy is low-risk or high-risk and for you to be educated on the positions that will be more appropriate for you.

Natural Remedies to Back Pain

By: Alleluia Reyes, PTRP

Back pain, either acute or chronic causes much discomfort and may disrupt a person’s functional ability. Many people who complain of back pain also complain that it decreases their productivity at work, with some people even opting to take a day off just to rest their painful backs. If you are experiencing back pain, it will be more practical for you to learn about the natural remedies to back pain so that you will know how to ease yourself even at the comfort of your own home.

Furthermore, you need not purchase many different medications just to relieve your back pain once you have tried the different available natural remedies to back pain. The following is a list of the most effective natural remedies to back pain. Most of these remedies are cost-effective, easily available and as effective as pharmacological treatment.

Back Exercises

There are particular exercises for the back that helps to relieve back pain. These exercises have components that either stretch the tight muscles of your back or strengthen your core muscles. These are both important in maintaining a healthy back. Thus, these exercises are considered as natural remedies to back pain because they can assure that your back muscles have a lesser tendency to experience pain and injury even during activity.

Cold compress

When your back pain is acute, you can apply cold compress for an analgesic effect. You may use ice chips placed in plastic bags and cover it with a thin towel. Applying it on the area that is painful for 5-15 minutes can also be one of the very effective natural remedies to back pain.

Hot compress

This is effective for the chronic types of back pain. Hot compress is one of the natural remedies to back pain because it can provide muscle relaxation to the muscles of your back. It also has a natural soothing effect that can help relieve you from aches and muscle spasms. You can use a heating pad if you have purchased one or you may simply use a towel dipped in hot water. You may apply the hot compress on the affected area for around 20-25 minutes.

Massage

This is one of the natural remedies to back pain that is considered as a favorite to many. Massaging the area that is painful can also relax the muscles and provide immediate relief to the back. Make sure to apply oil or lotion over the skin when massaging the muscles so as to prevent discomfort caused by friction on the skin as you massage the muscles underneath.

Methods of Coping with Stress in the Workplace

Posted 02 May 2012 — by admin
Category Alternative Medicine, Keeping Healthy

Coping with stress is very important especially if you think that your workplace is your major stressor. Your job is a big part of your existence that is why this is one aspect of your life that you should be able to handle with positivity despite the hassles and challenges that it brings.

The Workplace as source of stress

Though the workplace is a common source of stressful events, you must make ways of coping with stress so that you can still maintain a feeling of enjoying your job. It is very important to do so because your job productivity, professional relationships and self-fulfillment can be greatly affected by how you feel towards your work.

Another important reason why you should learn ways of coping with stress is for you to be able to prevent its adverse psychological and physical effects. Stress is highly linked to psychological problems such as severe anxiety, mood swings, depression and feelings of worthlessness.

It is also common that people who are stressed also experience physical manifestations such as chronic muscle pains, frequent headaches, gastrointestinal disturbances, breathing difficulties and sleep disturbances.

Management of stress

If stress is not managed immediately, it might even cause you more severe health problems in the long run such as having a weak immune system or having a higher risk for cancers. That is why, if you do not want to reach to a point of having all these manifestations, you should make ways of coping with stress now!

Different people have different ways of coping with stress. This is because a person’s personality and previous life experiences can affect the way a person handles stress. Some people are more tolerant to particular stressors in the workplace while other people may get easily stressed.

If you think you are one of those people who are stressed with your current work situation, you must try to make ways of coping with stress.

The following methods can be effective to help you in coping with stress:

  • Take care of your personal health. By paying close attention to your health, you can make sure that you are physically and emotionally ready to handle any demands of the type of work that you have.
  • Practice proper time management. People who are stressed usually complain of having a lack of time to do a large bulk of work. To prevent this, it might help if you make a priority list of things that you have to do and accomplish each task on your list based on how you prioritized items.
  • Prevent a feeling of being burned out. To do this, you must not neglect the other things that you love to do. You must still take time to do your hobbies for you to be relaxed and be ready to face the challenges of your job for the day.

How to Cope with Stress in School

Posted 11 Apr 2012 — by admin
Category Keeping Healthy

Being a student is difficult because it is the phase when people are in their teens and are trying to establish their adulthood and their place among peers. Stress is high and not being able to manage it could sometimes have its dire effects. Stress management is crucial in staying happy and healthy.

If you are a student, knowing how to cope in class therefore is vital for your success, peace and happiness. Here are pointers you may want to adapt to cope with stress in school.

Be yourself

It is stressful to try to be the person others want you to be, unless you have a sincere desire to be that person. If you are comfortable with yourself, then there is no need to change who you are just because your friends tell you so. Of course if it is for the better then you should grab that opportunity to grow and develop. Perceive it in a positive manner. Look at the process as a challenge so you would enjoy the process than being stressed about it.

Don’t worry too much

Worry only for those events or things you can change. Worrying about things you don’t have any control of is frustrating and stressful.  As long as you’ve done your best, accept whatever consequences that come. Stop worrying and observe how you will be relieved from lots of stress. Believing in God or someone more powerful than you are, who could take care of everything, would relieve your stress tremendously.

Belong to a group

Belonging to a group would help you overcome stress.  This is one of the great ways on how to cope with stress in school. This group can be a church group, a writing club, a dancing club or any worthwhile group you could join and learn from.

Acquire a hobby

Acquire a hobby that would help you de-stress like swimming, dancing, horseback riding, reading or any sport that you are interested in.

These are simple but effective methods that usually work with most students.

Stress management: How to Cope with Stress in the Workplace

Posted 07 Apr 2012 — by admin
Category Keeping Healthy, Workplace health practices

Coping with stress in the workplace may be difficult if the stressful activities happen simultaneously. Understanding, however, that stress is part of normal daily activities would help you cope with it. You should also be aware that the mind plays a crucial role in coping with stress.

There are numerous causes of stress. Some of them are the following:

  • Upcoming reports where you may be a presenter
  • A meeting where you are assigned to speak
  • A new boss
  • A new partner
  • A new assignment
  • A demotion
  • A promotion

These are only some of the reasons why you can be stressed out at work. You should know how to pinpoint your sources of stress. You can determine these by the following indications:

  • When you think about the activity, your pulses quicken and your heart beats faster
  • You hyperventilate
  • Your muscles are tense
  • You have butterflies in your stomach
  • You can’t keep still or the opposite- you freeze
  • You sweat profusely

These are some signs that you are stressed out about that particular event.

Being stressed out starts with your mind, your thoughts. This indicates that these symptoms were brought about by merely thinking about the activity.

This means your thoughts can cause you stress. For you to cope with stress in the workplace, you have to know how to control or manage your thoughts.

The hypothalamus is the center of the central nervous system and it allows you to feel. It responds to your feelings and needs. If it does not acknowledge the stimuli, then nothing happens. It is crucial that you understand this, so you could deal with the sources of stress in your workplace.

You could cope with stress by re-directing your thoughts positively, and by being an optimist. You should realize first, that these feelings of stress are natural and human, but you should learn how to manage them. Hence, to successfully cope with stress, you have to change the way you think.

Here are pointers on how to manage your stress

Perform breathing exercises

When you start becoming stressed out with the thought, breathe deeply for several minutes. Inhale deeply through your nose, hold it for ten seconds and then exhale forcefully through your mouth. Do this at least ten times until your breathing becomes even.

Perceive the activity as something positive

While doing this, look for something positive in the activity. Let’s say it’s a report you’ll have to do before your colleagues; think of the activity as a means of sharing what you know.  It could also be one method of helping out your colleagues, and of bonding with them.

Believe in yourself

Have faith in yourself.  Top management is asking you to present because they believe in you, and you should believe in yourself too. Oftentimes the worst enemy you can have is yourself. Don’t let that happen to you.  Imagine yourself presenting the report calmly and successfully. Keep that image in mind as you breathe deeply.

Do minimal exercises before the activity

You can do arm stretching exercises, or simply exercise by opening and closing your fist while doing your breathing exercises. This would channel your energy into something physical, and would also get your mind off your anxiety and stress.

Methods of successful stress management vary from one person to another. What’s important is to remember that coping with stress in the workplace should start from the way you think. Convert your thoughts into positive ones and you’ll notice that you’d be a happier person; less stressed out and relaxed than before.