Health and Wellness – Page 18 – Personal Growth Cafe

August 23, 2017September 26, 2017

Discover the Power of Conscious Breathing to Transform Your Life

Conscious breathing is an important method for maintaining your well-being. Luckily, anyone can learn the technique and use it on a regular basis to strengthen both mental and physical health. It’s easy!

Discover more about this powerful health strategy:

1. What is conscious breathing? Conscious breathing is becoming aware of the way you take in oxygen and release carbon dioxide from your body.

* It’s possible to use this technique during your normal activities.

* There are different types of conscious breathing methods, but they all have similar aspects.

2. Enjoy these mental benefits of conscious breathing:

* Conscious breathing can decrease stress and give you inner peace. It can help you focus during difficult moments.

* It can reduce fear, worry, and anxiety. It can help you deal with daily conflicts and issues.

* Conscious breathing can help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and test results such as exams in school.

3. See its impact on your body. Conscious breathing makes a positive impact on your overall health:

* Practicing conscious breathing on a regular basis can strengthen lung function and reduce asthma. It may not be able to reverse all damage or issues, but it can make a difference.

* Conscious breathing can also positively affect the cardiovascular system. Your body needs a constant flow of oxygen to function properly. By getting more oxygen, circulation and blood flow improves.

* Conscious breathing forces you to breathe through your nose. Breathing through the nose is healthier. It can make your mouth less dry. A dry mouth can cause tooth decay and affect the overall health of the tongue.

* You might even reduce or eliminate snoring because, when you snore, you’re breathing through your open mouth. Even your relationships may improve with a decrease in snoring!

* Conscious breathing can enhance your sleep and give you energy.

* Conscious breathing can also affect your weight. Deep breathing can reduce snoring, which can affect the hunger hormones. When you snore, you don’t get enough rest, so the hunger hormones increase and cause weight gain.

4. How to practice conscious breathing. Conscious breathing requires you to focus on how you breathe. It makes you think about the process and regulate it. Conscious breathing forces you to live in the moment and enjoy it.

* You can become more aware of the process by putting your hand on your stomach. Relax and breathe in deeply through your nose. As you breathe in, your abdomen will rise. Then, pause and exhale gently. You can feel your abdomen go back down as you exhale.

* You can even practice conscious breathing using various rhythms and patterns.

* Try conscious breathing in a quiet room or area. Avoid interruptions from phones or other devices.

* Combining meditation with conscious breathing makes the technique even more effective.

Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life.

How are you going to use conscious breathing in your life, and what difference will that have on you? (Talk about that in the Personal Growth Cafe Community!)

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

June 22, 2015

Don’t Let Dad’s Happy Day ‘Wear Off’!

Show him how much you still care – make sure you leave a lasting impression!

(Kids, don’t try this at home – create that lasting impression by sharing this photo, not by denting your dad’s car!)

Joyfully,
Dan : )

Dan Klatt,
“Executive Life Consultant”
Personal Growth Cafe founder
“We Are Rebuilding America” Vision-Holder!

March 24, 2015

How to Manage Stress When You’re Really Busy

Share your ideas about managing stress, no matter how busy you get, at the Personal Growth Cafe, on Facebook.

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Did you know you can get complete (and invaluable) mentoring lessons directly from the Executive Life Consultant himself? If you haven’t seen this, then check out this Private Mentoring Group.

Also, if you haven’t yet joined us in Reawakening Humanity, make sure you do!

June 29, 2012July 3, 2012

How to Use Silence to Rejuvenate

You’ve probably experienced various times in your life when you felt tired, overloaded, and out of gas. You realized you were just getting up and going through the required motions each day, only to start all over again the next morning. When you feel this way, luckily, there are many things you can do to bring yourself back to life.

Have you ever thought of utilizing silence to re-charge your physical and emotional states? Planning to have some silence in your life every day or two can be a great way to renew and refresh. Because noise is all around you all the time, you’ve probably become accustomed to the assault on your ears; however, it can still suck away your energy and negatively affect you.

Try these strategies to use the positive effects of peace and quiet to re-invigorate your life:

1. Plan a time for silence. Thirty minutes is an effective amount of tranquility to experience each day. If you’re unsure whether you can deal with peace and quiet for 30 minutes at a time, consider starting out with just 15 minutes.

2. Ponder how you’ll spend your quiet time. Activities like browsing a recipe book, reading, or scanning the morning newspaper are appropriate ways to spend your time sans noise.

3. Consider trying some type of meditative experience during your tranquil times. Sitting and thinking about something that brings you joy is a wonderful way to use your noiseless moments. Recalling the last time you spent with your best friend or thinking about what you want to improve within yourself are wonderful ways to spend your episodes of silence.

4. Engage in muscle relaxation to truly get in touch with your ability to relax during your quiet times. Progressive relaxation, where you alternate between tensing and relaxing each of the muscle groups will dovetail nicely with your episodes of peace.

5. Enjoy the silence. Concentrate on the lack of noise. Notice even the smallest sounds of the refrigerator gurgling or the tree branches brushing lightly against the side of the house. Notice the sounds of nature, whether it’s wind, rain, or frogs and birds chattering to one another. Perhaps these are sounds you wouldn’t normally hear but now you can.

6. Increase the duration of your episodes of silence, as you wish. When you begin making it a point to experience silence daily, you’ll be surprised how much you enjoy it. You’ll realize you’ve been craving the wonderful feelings of renewal that only silence can bring.

7. Feel free to detach further from your music and the television. Being still with just yourself, your thoughts, reading, or quiet hobbies will refresh you in ways that other types of rest will not.

Carve some moments out of your schedule on a regular basis to experience the joys and rejuvenating nature of silence. Infusing periods of silence into your everyday life can bring feelings of calm, patience, and rest. You’ll also decrease your distress and increase your well-being, joy, and comfort. Go ahead and take some quiet time now. You’ll be amazed.

June 29, 2012July 3, 2012

Treat Your Sore Throat With Safe Home Remedies

Almost everyone suffers from a sore throat from time to time. Usually, the discomfort and trouble with swallowing or speaking will clear up on their own, but there are steps you can take to prevent sore throats and recover faster.

Basic Facts About Sore Throats

1. Recognize the most common cause. Most sore throats are caused by viral infections like the common cold or flu. They’ll usually go away within a week even without any treatment.

2. Get familiar with more unusual factors. Many other conditions can also affect your throat. If it’s a bacterial infection like strep, you probably will need to take antibiotics. Your doctor may also want to check you for gastroesophageal reflux disease (GERD), allergies and other ailments.

3. Know when to see a doctor. It’s a good idea to make an appointment if your symptoms are severe or last more than a week. A physical exam and throat swab will help to identify what kind of treatment you need, especially if you have a fever, rash or difficulty with breathing.

Preventing and Treating Sore Throats

1. Stay hydrated. Beverages and foods with a high liquid content will help thin out mucus. Enjoy hot tea and soup in the winter or suck on a popsicle if it’s hot outside.

2. Gargle with salt water. Frequent gargling is an effective way to soothe your throat. Mix a teaspoon of salt in a glass of warm water and swish it around your mouth at least once an hour.

3. Use lozenges. Cough drops and over-the-counter lozenges that numb the throat often provide fast pain relief and suppress coughing so you can heal faster. Read the labels for directions and let them dissolve slowly in your mouth.

4. Breathe through your nose. If you usually breathe through your mouth, try to break the habit. Close your lips and focus on taking full breaths from your abdomen. Your nasal passages are designed to filter out pollutants and warm and humidify the air you take in.

5. Avoid tobacco and other irritants. Cigarettes and other tobacco products can irritate your mouth and throat. If you want to quit, talk with your doctor about the best method for you. Spicy foods and dust can also be triggers. Limit your time outdoors on days when you hear the air quality is code orange, red or purple.

6. Surround yourself with moist air. Buy a humidifier or mist the air in your house using the evaporation from a shallow pan of water. Whatever device you use, clean it regularly to keep mold and bacteria from building up.

7. Speak gently. Yelling or talking for a long time can put a strain on your throat and leave you feeling hoarse. Protect your vocal health by pausing often and breathing naturally. Rest your voice as much as possible. Consider speech training if you keep getting laryngitis over and over.

8. Wash your hands. Frequent and thorough hand washing is one of the most effective ways to avoid catching a cold and the accompanying sore throat. Rub your hands with soap and warm water for about 30 seconds and rinse. Use hand sanitizers when no sink is available.

9. Keep your immune system strong. A healthy immune system is also a great defense from any kind of infection. Get plenty of rest, exercise regularly and eat a balanced diet. Learn to manage daily stress with techniques like meditation or listening to instrumental music.

An occasional sore throat is usually just a minor symptom that comes along with the common cold. Keep your throat moist and avoid irritants to minimize the discomfort and see your doctor if it lasts longer than a week.

June 29, 2012July 3, 2012

Keep Your Hands Safe and Healthy

You need your hands to stay in top shape for all kinds of activities, from office work to petting your dog. They get a lot of exposure, so reduce the risk of injury from overuse, strains or cuts. You can use these simple techniques to protect your hands anytime or for specific activities that pose special challenges.

General Hand Safety Tips

1. Maintain correct posture. Pain caused by a lifetime of slouching can reach all the way down to your fingertips because the nerves in your hands are connected to the nerves in your neck. Keep your back straight, your shoulders lowered and pressed back, and your abdominal muscles slightly flexed.

2. Hold your hands and wrists in a neutral position. Extending your wrists puts pressure on the nerves and decreases circulation. Straighten them out as much as possible, especially when you’re at the keyboard for a long time.

3. Slow down and pay attention to what you’re doing. Whether you’re cooking dinner or pruning hedges, mindful and deliberate movements make any task less hazardous. Rushing around wastes time if you land in the hospital.

4. Warm up your hands. Just like you warm up before exercising, you can prepare your hands for any job. Try simple stretches like making a fist and then extending your fingers. Raise your arms over head and reach for the sky. Rotate your shoulders and wrists.

5. Take frequent breaks. Repetitive motions are usually to blame for carpal tunnel syndrome or tendonitis. Rest and stretch for a minute about every half hour while typing or playing tennis. Alternate activities if you can.

6. Treat injuries promptly. Minor injuries can become serious disabilities if neglected. Go to an emergency room if direct pressure fails to stop bleeding within 15 minutes or if you need a tetanus shot. Talk with your doctor if you experience numbness or tingling in your hands.

Hand Safety Tips For Specific Activities

1. Think before carrying. Plan ahead when you shop for groceries or tote around yard tools. Use a wheeled cart rather than a hand basket. If you need to carry a load by hand, get a container that allows you to use two hands and use your arms to help you hold it against your chest rather than dangling it from your wrist.

2. Learn to carve properly. Always cut away from your body with small and controlled movements. Keep knives and work surfaces dry to avoid any slips.

3. Beware of bagel hand. Get a bagel slicer. Otherwise, slice them half way and then stand them on their ends and slice down to finish.

4. Wash cutlery with caution. Groping for sharp objects in soapy water is a recipe for disaster. Wash and dry cutting instruments separately.

5. Prevent paper cuts. In addition to being painful, paper cuts can get infected. You can avoid them by wearing inexpensive medical exam gloves or dabbing on a little olive oil or hand cream.

6. Be smart with personal electronics. Clasp your cell phone or tablet with as little pressure as needed to avoid strain from building up. Switch hands frequently to give each side time to rest.

7. Assess your work station. Good quality chairs, wrist rests and standing desks can help office workers to keep their hands and their whole bodies free of pain. Ask your supervisor to bring in an ergonomic consultant or do your own research online. Many solutions like adjusting your posture or keyboard height are free or cost very little to implement.

Your hands are two of your most precious assets. Prevent common injuries and chronic pain by using them wisely.

June 29, 2012July 3, 2012

Essential Nutrition: Ensure You’re Getting Enough Vitamin D

You probably know that vitamin D is important for strong bones, but new research shows that it packs many additional health benefits as well. Even though our bodies make this nutrient naturally when we’re exposed to sunlight, more than one billion people worldwide suffer from a deficiency.

These are the basic facts about vitamin D and easy ways to ensure you’re getting enough.

Basic Facts About Vitamin D

1. Understand how vitamin D strengthens your bones. Vitamin D is also a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis.

2. Protect your physical health. Studies are discovering more good stuff about the sunshine vitamin. It can also help protect you from certain cancers, heart disease, asthma, type 1 and type 2 diabetes and hypertension.

3. Learn about the mental health benefits. Vitamin D may also help you to think and feel better. In older adults, it’s been found effective in improving cognitive functions and alleviating depression.

4. Recognize the risk factors for vitamin D deficiency. As we age, our kidneys have to work harder to convert vitamin D into its active form, so we may need supplements. The same is often true for mothers breastfeeding infants, people with darker skin, and those with conditions like Chron’s disease or milk allergies.

5. Know your individual needs. The Institute of Medicine bases their recommendations on age, so they suggest at least 400 IU from birth to 12 months, 600 IU for children and adults, and 800 IU for seniors over 71. Depending on their age and medical condition, some individuals may need 2,000 to 4,000 IUs, which is still regarded as safe.

6. Get tested. While bone pain and muscle weakness are possible, the symptoms of vitamin D deficiency are often very subtle. Your doctor can give you a simple blood test to be sure. It’s called a 25 hydroxyvitamin D test and blood levels of 20 nanograms per milliliter are usually considered healthy.

7. Talk with your doctor about drug interactions. Some drugs like steroids can lower vitamin D levels while others like statins can raise them. Your doctor can help you find a safe level for you.

Easy Ways To Get Enough Vitamin D

1. Be smart about sun exposure. Our bodies are very efficient at making vitamin D, so keep using your sunscreen to prevent skin cancer and premature aging. About 10 minutes a day on your arms may be all you need, especially if you live in a sunny climate.

2. Drink your milk. Only a few foods contain vitamin D naturally but many are fortified with it. Almost all milk in the United States supplies at least 400 IU per quart, which is the main reason why the bone disease rickets has virtually disappeared.

3. Eat more fatty fish. Fish and fish oil are among the most potent sources of vitamin D. Three ounces of salmon will cover all your daily needs.

4. Add other vitamin D fortified foods to your diet. More good choices include yogurt, breakfast cereals and orange juice. Check the labels to be sure of what you’re getting.

5. Maintain a healthy body weight. Excess fat cells also block the absorption of vitamin D. That’s one more good reason to watch your calories and exercise regularly.

6. Consider supplements. Supplements come in two forms. Both D2 and D3 versions are good for you but D3 is the better choice. It’s closer to the natural vitamin D your body produces, so the effects are quicker and last longer.

Vitamin D is important for your bones and overall health. Meet your requirements through sensible sun exposure and a healthy diet or talk with your doctor if you think you need supplements.