Breathing For Relaxation

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The simple act of breathing in and out provides the perfectopportunity for relaxation.

Creating mindful awareness is the greatest benefit of meditative breathing exercises.

Although the evidence of it’s efficacy is anecdotal, doctors agree that the results are real and effective when targeted at reducing stress.

Here is a sample, follow the link for more exercises to calm your nerves.

Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

When it works best: At home, at a desk or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.

Level of difficulty: Beginner

Mediterranean Diet For The Brain

The Mediterranean Diet has long been considered to be the perfect diet to maintain a healthy weight, however, a few new benefits have been discovered along the way.

As well as offering a lower incidence of illness and general wellbeing include a boost to the brain!

The research involved data on more than 11,000 university students over a period of four years. Dietary intake data was taken at the beginning of the study and self-perceived quality of life was measured after the four year monitoring period. In order to ascertain whether the Mediterranean diet was followed, consumption of vegetables, pulses, fruit, nuts, cereals and fish was positively valued whereas consumption of meat, diary products and alcohol was negatively valued.

Participants reported greater feelings of wellbeing and rated their quality of life as being greater

Anorexia And Bulimia Don’t Tell The Whole Story

Anorexia and Bulimia have been brought into the public awareness by those suffering, however, a broad range of eating disorders occur within the spectrum and can be just as damaging and life threatening.

Orthorexia, Pregorexia, Binge Eating, Anorexia Athletica, and Drunkorexia are the names given to the various disorders of those struggling with body image.

Eating disorders have the highest mortality rate of any psychiatric illness and the need to recognize illness and intervene is an important part of the cure.

A catch-all label that includes dozens of subdiagnoses, EDNOS applies to patients who don’t meet the exact criteria for anorexia or bulimia but still have very troubled relationships with food or distorted body images. Today, EDNOS diagnoses significantly outnumber anorexia and bulimia cases. “The atypical has become the typical,” says Ovidio Bermudez, M.D

Taking Care Of Your Body Takes Care Of Your Brain

If you make good decisions about your physical and your emotional health, you literally can slow down or even reverse the brain’s aging process, according to award-winning psychiatrist Dr. Daniel Amen, author of “Use Your Brain to Change Your Age.”

Organize Your Mind And Your Life Will Follow

By organizing your mind your life will fall into step.

Margaret Moore’s book “Organize Your Mind, Organize Your Life” written with Dr. Paul Hammerness, offers tips to help you to become more organized and more fulfilled.

The connection between disorganized minds and unhealthy habits is compelling. The National Institute of Aging concluded from a recent study that symptoms of a disorganized mind, namely impulsivity, chronic negativity, high stress and multitasking, all correlate with higher weight. For example, adults in the top 10% rating for impulsivity (most impulsive) weighed an average of 24 pounds more than those in the bottom 10% rating for impulsivity.

Whether or not you have an organized mind depends upon your ability to “drive” your attention and keep it focused when you’re under pressure or faced with challenging conditions.

Managing stress, staying focused and knowing when to “put on the brakes” are just a few strategies endorsed to help you to organize your life.

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