We all get to a stage where we’ve just had it. We need a break. Well if a holiday is out of the question, try these relaxation techniques to revitalize your body and mind.

Meditation

Join a local meditation group or buy one of the many instructional CD’s on the market. Be sure to meditate in an environment which is comfortable and with minimal noise and distractions. You may find yourself falling asleep the first few times you try this but it is a great way of relaxing and also provides you with greater concentration skills.

A simple way of relaxing the mind with minimal expense or training is with a method called Progressive Muscle Relaxation. Start by lying on the floor, on your back with your hands by your side, and your eyes closed. Imagine you are at the most relaxing place you could imagine, it may include a tropical island, waterfalls, whatever you find relaxing. Whilst you are thinking about the sight, smell, and sounds of your surrounding take 20 long, deep breathes. Once you’ve reached 20 you will be ready to begin the muscle relaxation. Start at the toes by tightening (contracting) the muscles in the toes for 5 seconds then relax them. As you relax them feel the tension sink from those muscles and escape the body into the ground. Work your way slowly through the body going to the feet, calves, upper thigh, abdominals, hands, arms, chest, shoulders, neck, and then the face. Each time feeling the body sink deeper into the floor as the tension is released from your muscles. Finish with 10 more deep breathes.

Massage

Massage is a great way to promote recovery because it increases blood flow deep into the muscles, and is really relaxing! Swedish massage is generally the lightest form but some people really like a deep tissue massage. Be sure to only consult a suitably qualified and registered masseur.

Hot/Cold Showers

Never do this if you are suffering from a virus or cold or if you have a recent soft tissue injury. It involves alternating the water temperature between hot and cold for set periods.

Start by having a shower with the water at the usual temperature and clean your skin with soap. The temperature is then alternated between hot (35-38°C) for 1-2 minutes, then cold (10-16°C) for 10-30 seconds. Repeat this 3 times then finish with a shower at normal temperature. Always drink plenty of water when you get out.

Hot/Cold Spa

Guidelines are the same as for the Hot/Cold Showers but 3-4 minutes is spent in the spa and 30-60 seconds is spent in the cold bath.

Rest Days

If you exercise every other day of the week do nothing on this day. Sunday’s are great for this!

Sleep

Sleep is often what people do when they have finished everything else for that day but it must become a higher priority. A lack of sleep makes people irrational, moody, and low on energy. Try to get 7-9 hours sleep per night. To ensure a great night sleep try to avoid too much alcohol, caffeine, nicotine and high protein meals.

Cross Training

Cross Training is participating in an activity which is different to your normal training regime. Indoor rock-climbing, cycling, rowing, basketball, or in-line skating are just a few examples. The only requirement is that the intensity must be light.

Music

Just kick back, relax, and listen to any music that you enjoy. You will be surprised at how mentally refreshing this can be!

Movies

Go and watch a new movie at the cinema or hire out one of your favourites from the video store. Once again, a great way to relieve stress and relax mentally!

April 23rd, 2009 by admin | No Comments »

A plan on how to prepare for recovery after surgery in advance as well as tips on what to do before surgery to promote speedy healing.

This information is to help anyone take control of their surgery and recovery. The focus on self-help to surgery recovery, before surgery. Tips on fundamental management include: (Before surgery) attitude, information, weight control, organization and comfort; (After surgery) communication, discomfort, therapy, rest and diet.

Before Surgery

(1) A positive attitude is the best way to approach any surgery. Keeping an open mind about what to expect after gathering all the information about the surgery will lessen fears. Try talking to someone who has had the procedure done before. Sometimes the doctor can refer a previous patient.

(2) Gather information about the type of surgery you will have. Ask the doctor for any written materials. Other good sources are the Internet and the Library. Have confidence in your surgeon. Make a list questions to ask. Know the risks and the benefits and ask what to expect during surgery. Find out if you will need physical therapy after surgery. Talk to the therapist and get familiar with exercises you will be doing after surgery. Be prepared to work hard!

(3) Weight control is an important step to making a speedy recovery easier. Try to lose extra pounds if you are overweight. Exercise can improve strength and reduce pain. Be as active as you can both before and after surgery.

(4) Get Organized, plan meals, housekeeping and other assistance if necessary. Get your house ready; use common sense. Arrange furniture so nothing will be in the walk-way during recovery. You can’t be moving and lifting things. Arrange cupborads, cabinets, drawers and closets so everything is within reach and without the need to reach, bend or stretch. If you are your own cook, then prepare food ahead of time. Prepare and freeze enough of your favorite meals for at least three weeks time. Keep a supply of nourishing snacks and liquids handy, within reach.

(5) Comfort lends a helping hand to recovery. Before surgery choose a comfort zone. Whether it’s a chair, a bed or the floor with pillows, you’ll be glad you gave it some thought. Depending on the type of surgery, if you can sit in a chair, be sure to have a good height with arms to give yourself leverage to stand up. If your bed is on the second floor, be prepared to sleep on the first floor for a while. Keep a telephone at your bedside or chair with a list of numbers that you may need. Have radio and a supply of reading materials within reach.

After Surgery

(1) Communicate! When you wake up after the surgery, don’t be afraid to ask questions and don’t be afraid to ask for help. Make your needs known.

(2) Physical discomfort after surgery may be of concern. Now is the time to start at working getting your strength back. Ask if you can have a trapeze attached to your bed. You will be able to move and help turn your body, which will help you gain strengh.

(3) Physical therapy is extremly important in gaining strength. Being faithful in keeping your therapy sessions will aide tremendously in building your strength as well as help prevent complications. Depending on age, physical condition and home condition, a short stay in a rehabilitation setting may be recommended to influence recovery before going home.

(4) Rest and naps are an essential part of healing. Don’t over work yourself. Take time to rest while your body mends.

(5) A healthy diet is great importance. The right food and drink can help regain strength speed up the healing process.

Any surgery is alarming enough. Not knowing what to expect before hand and not knowing what the out come will be can cause stress. But with a little thought and preparation, one can expect a positive recovery.

April 22nd, 2009 by admin | No Comments »

If you suffer from water retention bloating, read this article detailing effective, natural ways to eliminate it by eliminating irritable foods and looking after your digestive tract.

You don’t necessarily have to eat to excess to suffer from bloating. In fact many people who eat what one would consider a normal amount of food suffer from the problem. Symptoms include extreme wind and profuse water retention. As we shall see though, it is not the amount of food that you eat, rather the types of food, plus the lifestyle you lead, and the way you look after your digestive tract.

If you suffer from bloating the first thing you should do is try to identify any irritable foods that may be causing the problem. The best way to do this is by a process of elimination. It is most likely that the offending food is one that you eat regularly, so write a list of these foods down, and one by one leave them out of your diet for two weeks. The whole process might take up to a few months, but if at a certain stage you do not feel bloated, reintroduce that particular food. If you start suffering again you can be confident that particular food caused the bloating. Then you must cut down or remove it from your diet.

You should also consider eating to promote wholesome bacteria in your gut, so aiding digestion. These foods include yoghurt, garlic and onions. Also, eating plenty of fibre, found in wholemeal bread, cereal, and brown rice can greatly aid the digestive process.

How you go about eating your food is also important. The rather old-fashioned ‘three square meals a day’ maxim is perhaps a little outdated. If you suffer from bloating it is better to have several smaller meals per day. Eat each meal slowly, chewing each mouthful at least ten times. Also try to allocate sufficient time to eat your meal in this way, so that you may relax.

If you have felt bloated for some time, your digestive tract may be in need of repair. The process will have started if you have eliminated irritable foods as described above. If you drink a lot of alcohol, cut down. Also, make sure you get plenty of Vitamin C and Vitamin A into your diet, as they are thought to strengthen the mucous membrane. Zinc, which can be found in meat and eggs helps to build tissue.

Follow these simple guidelines and in a few months you should be free of any of the uncomfortable problems associated with bloating. If you are not, you may have to seek medical assistance.

April 21st, 2009 by admin | No Comments »

If you want to enjoy the companionship of a healthy and happy cat, 1 of the most important things you can do is to safeguard its health. Vaccinations can protect your cat from many common cat diseases.

Weaned From Mother’s Immunity

When your kitten is 6 to 8 weeks old, you should begin his vaccinations. Before this time, the mother’s antibodies have been protecting him. Once he is weaned, however, he will need to develop antibodies of his own.

The Vital First Visit

The first office visit is when your veterinarian will give your kitten a complete physical examination. A fecal exam is normally done to assure that your kitten doesn’t have worms. Prior to vaccinations, your veterinarian should do a blood test to be sure the kitten is not already infected with Feline Leukemia. The vet may also test for Feline Infectious Peritonitis. These tests are quick, and your veterinarian will have preliminary results in minutes.

If your kitten is not already infected with 1 of these diseases, the vet will give your kitten his first Feline Leukemia and FIP vaccines, assuming if he is at risk for these diseases. An only cat who never leaves home may not need these vaccines, in which case your veterinarian may recommend against giving them.

Whether he leaves the house or not, your kitten should receive his first FVRCPC vaccine. This combination vaccine protects kittens from rhinotracheitis, calicivirus, panleukopenia and chlamydia.

Follow-Up Vaccines And Worming

Within 2 to 4 weeks your kitten should visit the veterinarian again, at the age of 8 to 12 weeks. This time he will get a second round of shots for FVRCPC, Feline Leukemia, and FIP. If your kitten was wormed during his first visit, the vet will give him his second worming. If your kitten is at least 12 weeks old and spends time outdoors, he should also receive his first Rabies vaccine.

Your kitten’s third visit to the veterinarian takes place when he is 10 to 16 weeks old, when he will receive his third FVRCPC vaccine. Kittens who were too young for their first Rabies vaccine on their previous visit will receive it at this time.

The First Birthday Visit

After completing his third set of FVRCPC vaccines, your kitten will not need any more injections until he is 1 year old. At that time he will need Rabies and FVRCPC booster shots. If the Rabies shot is given to your cat within 1 year of his first Rabies vaccine, it will be good for 3 years. Your cat will need to return each year, however, for the FVRCPC vaccine. When your cat is 1 year of age, he will also receive boosters for FIP and Feline Leukemia if he received these vaccines as a kitten.

Rare Side Effects

Most of the time vaccines are quite safe, yet occasionally side effects can occur. Vaccines for Feline Leukemia can sometimes cause a form of cancer at the site of the injection. For this reason veterinarians usually do not recommend the vaccine for cats who are not at risk. A tumor can sometimes occur at the site of other vaccinations, as well. This type of tumor can often be removed before it spreads. Should you notice a lump developing at the injection site, call your veterinarian without delay. These lumps usually are a simple allergic reaction to the injection, but a lump can develop into a tumor, which, if caught early, can be successfully removed.

The risk of catching a disease without vaccinations is much higher than the risk of side effects. Just as with humans, shots are an unpleasant, but necessary part of growing up healthy.

April 20th, 2009 by admin | No Comments »