Credits

Friday, July 17, 2015

How Exercising Is Impacted By The Way You Breathe

Breathing technique is often overlooked when exercising, as people assuming they are breathing correctly, or feel it's not really as big of an impact on their routine. Yet, proper breathing allows your body to more readily deliver oxygen to your muscles, more easily burn fat through oxidation and increases your stamina. It's clear that a lot more attention should be paid to breathing whenever you're exercising. Breathing correctly can help you in numerous ways, such as reducing your blood pressure, reducing stress and anxiety by lowering hormones such as adrenaline or cortisol, improve mental performance and brain health, and balance your sympathetic and parasympathetic nervous systems. There's many things for the more athletic among us can do to improve their overall breathing, and enable their body to achieve these benefits. When exercising most people chronically hyperventilate. They do this as a reaction to feelings of fatigue, feelings of lack of oxygen, and oftentimes they are not breathing deeply which actually makes our bodies react to what it perceives as too little oxygen intake. Mouth and nose breathing differ dramatically on blood oxygenation as well as fatigue prevention and hormone balance. If you breathe through your nose, you typically breathe more deeply, and this helps you to metabolize stored fat.

Inefficient Breathing - Telltale Signs

There are several ways you can tell if you're incorrectly breathing including: frequent signing, upper chest breathing, taking large breaths before speaking, erratic breathing, and mouth breathing. These have all been shown to have detrimental effects on your body. Over 50 peer-reviewed papers were analyzed recently by Dr. Buteyko and it was found that those who had these signs had adverse hormone levels, under oxygenation and fatigue far more than those which did not.

Correcting Deeply Engrained Passive Behaviors

Our breathing is one of those things we've been doing forever, usually without a second thought. Because of this, it can be quite difficult to change, and takes some seriously concerted effort to do so. As indicated previously, breathing through your nose is one of the most important things to change, and fundamental for proper breathing during exercise, but also during any normal activity. Nose breathing allows for you to absorb nitric oxide, which is naturally produced in your nose in small quantities. This beneficial gas helps to maintain homeostasis, the balance in your body, and has antibacterial properties as well. In addition to these factors, breathing through your nose helps to normalize breath volume, ensuring you are taking in roughly the same amount of air during each breath. Changing this behavior, however, is a challenge. It takes significant effort and time devotion to change your body's natural breathing to another method. There are several exercises you can do, however, to do so.

Diaphramatic Breathing

Becoming aware of the breaths you take, and how you take them, is the first step to improving your breathing. A practice called abdominal breathing can help you significantly to change your technique. A couple of times per day (it's easiest before and after your workout) you should take time to practice your breathing. Place a hand on your chest while lying face up on your back. Focus on taking slow, regular breaths through your nose. Do this for at least 5 minutes. This is a perfect thing for your warm-up, prior to starting your workout. It has the added benefit of reducing stress, decreasing hormone concentrations in your body (for things like cortisol) and helps your muscles metabolize fat more easily. This definitely will help you with your exercise, and also help you to build more muscle, burn fat, and decrease your anxiety simultaneously. In addition to this pre and post workout routine, you also want to make sure you're breathing through your nose during your entire workout. Be mindful of how you're breathing and ensure that you don't breathe through your mouth much. If you do, you should slow down the intensity of your workout. This prevents your blood pressure and heart rate from increasing, both caused by mouth breathing.


lisa

Clogged Ear

Summer is over and rainy season is here. Boy, was I happy! The past summer was the hottest summer ever. It made hubby and I sick due to the heat. We both had cough and colds and excessive sweating. To top it all, I had a clogged ear due to colds and sinusitis. The fluid went through my left ear which affected my hearing. It was worst than having colds and cough. I went to an ENT doctor and he told me that there is mucus inside my ear due to my colds. He prescribed me antibiotics, medicines for colds and acid reflux, nasal spray and ear drops which I took for a week. Then I went back to the doctor and told him those meds didn't help me at all. He prescribed more meds which I took for another week but still I got no relief.

I went to see another ENT specialist and he did post nasal drip to suck the mucus inside my nostrils. My sinuses got relieved. He also prescribed me antibiotics and some meds for colds and acid reflux. He told me that the fluid inside my ear will eventually go down and out from my Eustachian tube. He told me to see him after 2 weeks. I took my meds religiously for 2 weeks but still my ear was clogged. I felt so restless and it really sucks because my hearing became muffled. I didn't go back to the doctor because the meds he gave me didn't cure my colds and clogged ear. My money just went to waste.

I searched in the internet for natural remedies so I tried Valsalva maneuver and other ear equalization techniques. Then I tried ear candling a couple of times because I read some reviews and testimonials that it helped them popped their clogged ears but still nothing happened. Next I tried warm compress by putting a warm wash cloth in my affected ear for a few minutes. I tried it thrice. Still nothing happened. I even asked my step-daughter in the US to buy me an ear popper and send it to me because I read that it is very effective in popping the clogged ear but it takes a while to send it to me.

I prayed to God to heal me and remove the fluid in my ear. Hubby prayed for me too. Then I tried the steam inhalation by pouring hot steaming water in a large bowl or pot and added Vicks vaporub. I covered my head with a towel and inhaled the steam slowly for 10-15 minutes. I did this for 3 days and after that, my ear popped. I felt so relieved and happy. Finally, after 6 weeks, I can hear normally again. I thank God for the healing and for answering my prayers. To God be the glory!


lisa

Sunday, June 14, 2015

Onions – Health packed taste enhancer

Health packed meal means the one loaded with fruits and vegetables. The health conscious person would never miss out on daily dose of leafy vegetables, citrus fruits, apples, and berries but now on it is time to add onion to the list. Onion, the purple wonder is the part of Allium Genus family which also includes other super foods like chives, scallions, leeks, and garlics. We have seen onion just as the taste enhancer of curries and condiments but once you will know the several benefits of this humble vegetable, you will fall in love with it even more!



            Image Source : flickr.com/photos/67003333@N02/8340855129

Top 5 Benefits of Onion

1.       Fights heat and cold
Sounds strange! But onion really fights heat and cold. In summer time, the Sulphur rich onion would keep your body cool and regulate the heat effectively, thus would protect you against sun-stroke. Similarly, during cold winter time, onion would protect you against cold and flu attacks. It has strong anti-viral properties that will work against flu virus. 

2.       Cancer Prevention 
Onion is loaded with phyto-chemical compounds Allyl disulphide and allium which gets converted into allicin because of the cutting and crushing of the leaves. Allicin has anti-mutagenic properties that fights against the cancer cells. Research has also shown that this compound controls the blood sugar levels due to its unique anti-diabetic properties.

3.       Hypertension
 Like all other vegetables of Allium Genus family, onion has also shown positive results for those suffering from hypertension. Allicin reduces the stiffness of blood vessels and hence regulates blood pressure levels. The platelet clot formation is checked because of onion and would act as savior for those at risk of peripheral vascular disease (PVD), coronary artery disease (CAD), and stroke.

4.       Aids Digestion
Onions have remained the staple food of many countries since 1000s of years. Having onion with your meal will release the digestive juices and would speed up the digestion process. It has anti-microbial, anti-viral, anti-bacterial, and anti-fungal properties that would work against the food-borne illnesses.

5.       Good for Heart
Like garlic, you can also include raw onion in your salads to increase the level of HDL and reduce the level of LDL. Allicin will bring down your LDL levels to healthy range and would bring down the possibilities of cardiac issues.

So, now on it should not just be “an apple a day, keeps a doctor away”, as onion a day would also work for keeping illnesses at bay!


lisa

No Internet

It's been a week since we don't have internet. Our internet service provider is down. I called their hotline number a number of times and asked them when are they going to restore our internet and they can't tell me when. They said their working on it and we just have to monitor our internet if it's already working. A lot of users are really problematic because of no internet and I'm one of them. Right now I'm in the internet cafe to check my e-mails and do blogging. It really sucks because it's too hot here. No AC, just fans. I'm thinking of switching to another ISP but I will just wait for a few more days. I've been with this ISP for more than 4 years now and so far this is the first time this thing happened.


lisa

Thursday, May 21, 2015

3 Tips for Buying Laminated Plastic

Are you coating wood products, pipe fittings or industrial machinery? Maybe you're just making lanyards for your workplace. Whatever your reasons for seeking out laminated plastic, here are three tips for making sure you only buy the best.

1. Know The Types

Thermoset plastic is strong and durable, offering years of protection thanks to its reinforcement of fiberglass fabric and resin binders. Plastics with heavy urethane coatings have the best protection from the elements. Make sure you do your homework and research the various kinds of laminated plastic before making a purchase decision.

2. Look for Special Features

Would you like your laminate to be fireproof or flame-retardant? Do you need your purchase to be eco-friendly to go with your company's green living initiatives? Do you want your plastic sheets shipped to you pre-cut? If there are any special features or distinctions that matter to you, take care to shop from the brands that can provide them.

3. Consider Air Quality

Many laminated plastics contain volatile organic compounds (VOCs) that can negatively impact indoor air quality. If you don't work in a place with a lot of windows, you'll probably want to find low- or no-VOC plastic options. Contact the manufacturer directly if you aren't sure which products contain VOCs.

Whether you're working in a warehouse or a corporate suite, these are just three tips for buying laminated plastic. Click here to learn more about the industry and your options for purchasing, cutting, ordering and utilizing laminated plastic.


lisa

Sunday, May 3, 2015

Beauty 101: Tips for Maintaining Youthful-Looking Skin

Most people can appreciate the beauty of healthy skin. With the proper care, everyone can keep their skin looking great. Here are six tips for maintaining a youthful appearance.

Gently wash face
Due to the fact that facial skin is very delicate, it needs to be washed very gently. When cleansing their face, people should use their hands instead of a washcloth. This will help to prevent the formation of premature wrinkles. By rinsing the face with lukewarm water, the outer layers of the skin will remain protected.

Use high-quality skincare products
It is always a good idea to invest in high-quality skincare products. However, good products do not have to cost a lot of money. The key is to select products that contain gentle ingredients. Some of the ingredients to avoid include alcohol, menthol, synthetic fragrances, and pore-clogging substances such as mineral oil.

Get enough sleep
Research shows that sleep has a direct influence on the condition of a person’s skin. Although experts recommend getting at least eight hours of sleep each night, six hours of quality sleep could be just as effective. Not only do humidifiers help people to sleep soundly, but they also help to keep the skin hydrated.

Do not squeeze pimples
According to a leading cosmetology school, it is not a good idea to pop pimples that have just developed. Squeezing against a skin bump can actually cause it to get infected. Furthermore, the damaged skin may also leave an unsightly scar. Ingredients such as salicylic acid can significantly reduce the size of a pimple without causing any side effects.

Drink Plenty of Water
In order for an individual's skin to stay moisturized, they need to drink enough water. While soda may be tasty, it is certainly not good for the skin. When away from home, keep a bottle of water on standby.

Apply sunscreen
Sunscreen is a must for anyone who plans to be outside for more than 10 minutes. This is especially true during the peak sun hours. All of the exposed skin should be protected with sunscreen. Sunscreen can wear off over time, so active individuals may need to apply an additional layer as the day goes on.

Make it a priority to develop good skincare habits. By taking the necessary precautions, anyone can have skin like a movie star.


lisa