Foods to help lessen stress

Reach for these items next time you're feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game.

Oranges
A German study in Psychopharmacology found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well-known for boosting your immune system. 

Sweet Potatoes
Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner. 

Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well. 

Almonds, Pistachios & Walnuts
Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure. 

Turkey
Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. 

Spinach
A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium. 

Salmon
Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolismfound that omega-3s keep the stress hormones cortisol and adrenaline from peaking. 

Avocados
The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas). 

Green Vegetables
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. 

Using a Natural Pain Relief Creams to Eliminate Physical Discomfort

Living with pain is one of the most debilitating experiences that anyone can go through. However, there are many ways to lessen or entirely eliminate this pain. One such way is with pain relief cream.

When you’re combating the pain in your life, natural pain relief remedies are a good direction to turn in. There are many natural ingredients that can be taken directly from plants and turned into a supplement or cream that can be used to ease your pain. Here are a few of the ingredients that can be found in natural creams.

Ginger extract, for example, can relieve muscle pains, arthritis and rheumatism. It can also be used to improve the potency of other herbs and has been proven effective in the healing of muscle strain, headaches, rheumatism and sore throat for centuries. Pain relief cream that makes use of ginger is usually applied near the joints like a salve in order to increase its potency.

Turmeric is also a natural ingredient and one of the most powerful natural pain relievers that is currently available on the natural medicine market. It is an herb in the ginger family that contains curcumin as an active ingredient. The curcumin in turmeric and turmeric extract is what provides this ingredient with the health benefits that it is known for, which include properties of anti-inflammation and pain reduction. It can also reduce irritation in patients with sensitive stomachs and people who suffer from diseases such as irritable bowel syndrome.

Rosemary extract can be used topically for joint or musculoskeletal pain relief. It can also boost mental activity, help soothe respiratory problems and stimulate hair growth.

There are many other types of plants and herbs that can be used in natural remedies. Since natural health care is on the rise, pain relief cream that uses these ingredients is also gaining popularity and use in the recent years. Additionally, since topical ointments and creams generally have fewer side effects than pills or draughts taken by mouth, it can also be a good way to receive all of the benefits of your pain reliever of choice without as many of the potential draw-backs.

Living with pain can be difficult and tiresome, but with the right medicinal aids in your life, you can reduce or even entirely eliminate this pain. There are many methods available for you to try, and pain relief cream is one of them. If you or a loved one is suffering from chronic or even temporary pain, and you would prefer to turn to natural medicine as opposed to drug store pain killers, natural pain relief may be the right option for you.

Anti-Aging Food

Here are some of the best anti aging food that will assist your body drive away the damage incurred due to aging. Include them into daily and weekly meal plans to get you the nutrients, antioxidants and other vital substances that will help fight signs of aging.

Avocados

Avocados top the list of anti aging food, not just because they are just so delicious but Of course, avocados are full of healthy fats to perk up your cholesterol level.

Walnuts

Fish is great resource of omega-3s and, one really needs to have them more frequently in their meal; but, possible mercury contamination of fish has got people scared off the sea foods. That is where walnuts come in to rescue. Now turn to walnuts as they are great resource of omega-3 essential fatty acids and more importantly free from mercury. Two for a day is enough to provide you sufficient quantity of omega-3 needs.

Green Vegetables

Agreed! You already know this, and there are so many people who recommend it, it is pretty boring to talk about vegetables. We need to pay attention to it. In fact; recently, I was reading an interesting research, which says that if country could get 5 or more servings of fruits and vegetables every day, very soon we could see a huge decrease in heart related diseases, cancer, high blood pressure and many more. So cheers to veggies and those who are not "consider veggie in your food." Focus on leafy or deeply colored vegetables for the most benefit.

Water

It has been said so many times that you may want to skip it. Water is good for you, although there is some disagreement on the thought of tons of water is really good idea but still nobody ever had problems if taken excessively, so no harm making water as your primary drink altogether. At least you would not be consuming the unnecessary calories and water is free from any chemicals. Is not it good idea?

Berries

Berries are known to good source of antioxidants and other compounds necessary to repair and control the damage caused by aging. Above all; you can not resist the great taste of berries, but make sure your skip sauces and sugars from it. Enjoy it in its purest form.

Green Tea

Green tea has long been recognized as longevity supplement in various parts of Asia. Green tea is definitely a good addition to your daily life. As it contains high concentrations of anti oxidants that body demands for.

Beans

Beans are good source of healthy protein and antioxidants. it Would not be exaggeration if we say, beans are a wonder food. Some researchers have opinion that animal protein may cause many complications as we age. reason why, Switching to a vegetarian diet is demand of the day and better for your heart and arteries. Beans should be part of our healthy vegetarian diet. Even If one does not want to go all the way to vegetarianism, you could begin with few courses of veggie meals a week with bean-based entrees.

Melons

Not many remember melon while naming their favorite fruit and I really feel sad for such a wonderful fruit having best nutritional profile of all the fruits. Melons are pulpy, full of vitamins and minerals. Include this pulpy food in your daily diet and for sure, sooner or later you will be reaping lots of health benefits from them.

Chocolate

Last but not the least; dark chocolates have made their way into our list because of its balanced fat and tons of other benefits. Unlike other chocolates, it does not harm your body; meanwhile, it provides various healthy substances that your body needs. Mostly, dark chocolates are loaded with high calories, so, recommended to have little square every day.

Chiropractic help for your body

I started seeing a Chiropractor in my home town for a number of reasons. Neck and back pain, hand pain from too much computer use. I've gone to him for about a week now and I already feel the benefits of his treatments.

There are still many people who do not understand all the benefits that a chiropractic doctor can provide or how they can actually help you to improve your overall health. While even the traditional medical community are beginning to understand the benefits that doctors of chiropractic can provide to the medical field as a whole, many average citizens still look on chiropractors and chiropractic treatment with suspicion. There seems to be a lack of understanding on just how chiropractic treatment can be of benefit. For those who want to become informed about What chiropractic medicine can do for you here are the 5 most important benefits you can receive from a chiropractic care giver.

1. Increase Immune System Function. Perhaps the biggest benefit that chiropractic care has to offer is that it can improve your immune system. Since a healthy immune system is necessary to maintaining your overall health improving the function of this system is a huge benefit to your health. Studies have shown that people who use chiropractic care regularly have fewer colds and when they do the symptoms are less severe.

2. Helps to Manage Pain. Chiropractic care can also help you to manage your pain by helping to locate and correct serious nervous system stress, strengthen your muscles surrounding your nerves and advising you on the proper care of your body.

3. Can Increase Your Range Of Movement. By helping you to manage and control your pain and strengthen your muscles chiropractic treatment can often help to increase your range of movements following an accident or injury. Chiropractors will work with you to find exercises that will continue to aid you in recovering all or most of the range of movements you had before the injury or accident.

4. Avoid The Harmful Side Effects Of Many Drugs. Since chiropractic care is based on natural care they can help you avoid the use or overuse of pain medications and other drugs that often have serious side effects and can increase your health issues. The fewer drugs you take the less dangers await you down the road.

5. Get The Right Medical Attention You Need. Since chiropractic medicine deals with your overall health and well being a chiropractor often discovers health problems or conditions that are outside his realm of training. When this happens your chiropractor will refer you to a medical professional who can help you deal with these needs, helping to ensure your continued good health.

A chiropractic doctor is just one of the options available for those of you who are concerned about your health.

10 Anti-Inflammatory Foods

1. Kelp

• Anti-Inflammatory Agent: Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
  Sidekicks: Need another good reason to re-visit your favorite Japanese restaurants? Besides kombu, wakame and arame are also good sources of fucoidan. A marine vegetable native to the Tongan Islands called limu moui is also a fucoidan powerhouse.
  Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they can be heavily salted and coated with a thick layer of vegetable oil. Check the ingredients list before buying.

2. Turmeric

• Anti-Inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.
  Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
  Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.

3. Wild-Caught Salmon

• Anti-Inflammatory Agent: Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. Alternatively, you can also get omega-3 fatty acids from high quality fish oil supplements such as this one that I recommend and use myself.
  Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. Flaxseeds and walnuts also supply omega-3 fats called ALA (alpha-linolenic acid) which can be converted into EPA and DHA inside the body. But the conversion has been found to be low, and hence they may not be reliable sources of EPA and DHA.
  Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that you don’t end up becoming a factory for pro-inflammatory compounds.

4. Shiitake Mushroom

• Anti-Inflammatory Agent: Enjoyed by the Chinese and the Japanese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
  Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried medicinal mushrooms. Yummy!
  Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.

5. Green Tea

• Anti-Inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.
  Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
  Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing distress to the digestive tract.

6. Papaya

• Anti-Inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.
  Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling. Extracts of bromelain have also proven to be as effective as some non-steroidal anti-inflammatory drugs and are used in a number of natural anti-inflammatory supplements for arthritis.
  Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it’s preservative-free.

7. Blueberry

• Anti-Inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.
  Sidekicks: Blackberries, cranberries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
  Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.

8. Extra Virgin Olive Oil

• Anti-Inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.
  Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a fat composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
  Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.

9. Broccoli

• Anti-Inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane which helps the body to get rid of potentially carcinogenic compounds.
  Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
  Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants, bell peppers and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.

10. Sweet Potato

• Anti-Inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
  Sidekicks: Spinach. This dark green leafy vegetable is such a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids that it’s almost impossible to believe. But it’s true. And here’s only a partial list: Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan. But be sure to buy organic ones whenever possible as it’s also among the foods on which pesticide residues have been most frequently found.
  Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.

Benefits of DHEA

I've been taking this vitamin and I feel better! Here is more information.

DHEA

DHEA is a steroid hormone that is made by the adrenal glands. Your body converts DHEA to sex hormones which are important for optimal health. Peaking when adults are in their 20s, DHEA levels decline as we age. If you are 40 or older, you should assume that you are deficient in DHEA.

A deficiency can lead to problems with immune function, inflammation problems and an increased risk of heart problems and even certain cancers. You've probably heard a lot of hype about DHEA being and anti-aging supplement. Therefore, it is important to know the real benefits of DHEA.

Taking DHEA

There have been many studies done on DHEA that show it to have many benefits. Most studies are based on a dose of 50 mg per day. However, the dose you need could vary from 15 to 75 mg a day divided into three doses, taken a half hour before meals. It should be noted that extremely high doses of DHEA have been linked to liver damage as a side effect, however, you would need to take 20 times the recommended dose to do such damage.

Men who are considering supplementation should be sure to test for prostate cancer first. Studies have shown various results in men with prostate cancer, so if you have it, be sure to consult with your healthcare provider before you begin supplementation.

About six weeks after you have started supplementation, you should take a blood test to determine your levels. You may be able to reduce the amount you are taking, or you may discover that you need more. In either case, it is a waste to take if you are not taking the correct dose for your body.

Holistic Healing Classes: Subjects of Study

Today, holistic healing classes are offered in simple learning platforms such as holistic seminars, workshops and in public community centers. As well, holistic healing classes may be more comprehensive in nature and integrated into certificate, degree and continuing education programs.

Students who desire to become holistic health practitioners can take holistic healing classes in healing alternatives, wellness and detoxification, energy medicine, mind-body-spirit medicine, and introductory Chinese herbal medicine. Others may elect to pursue holistic healing classes to become a spiritual healer. Certificate courses in this particular field of study involve studies in theology, prayer, mantra and meditation, spirituality, and other metaphysical subject matter.

Holistic healing classes in acupuncture may lead to a diploma, certificate or degree. Depending on the alternative health school in which you enroll, there are various holistic healing classes that are drawn from Oriental medicine philosophy and practices. While some holistic healing classes may be more geared toward needless techniques, such as acupressure, moxibustion, cupping and Chinese medical massage, other courses may involve more in-depth instruction in Tai Chi, Qi gong, acupuncture needling methods, TCM, herbal medicine, Chinese medical terminology and more.

A number of holistic healing classes entail studies in holistic divinity, animal healing, shamanic journeys, reiki, nutrition and supplements, essential oils, flower remedies, herbology, hypnotherapy, iridology, among others. In addition, there are very popular holistic healing classes that are centered on massage therapy. In these courses of study, students are taught about anatomy, kinesiology, physiology, and range of motion. Massage modalities that are offered through holistic healing classes encompass training in acupressure, deep tissue massage, sports massage, Swedish massage, touch therapy, medical massage, trigger point and countless other methodologies.

If earning your associates, bachelors, masters or doctorate is important to you then there are a number of holistic healing classes that are more advanced and comprehensive in nature. These holistic healing classes typically include practical and clinical instruction in chiropractic, naturopathy, Oriental medicine, orthomolecular medicine, and anti-aging and preventive medicine. In addition, professionals who have already attained some level of medical education will find that there are holistic healing classes in holistic nursing, holistic veterinarian and holistic M.D. programs.

There are several more holistic healing classes from which one can choose: some lesser known studies may include apitherapy (Bee products' therapy), animal therapy, bioenergetics, phytotherapy, naprapathy, Feldenkrais, Feng Shui, polarity therapy and many more.

If you (or someone you know) are interested in finding holistic healing classes, let career training within fast-growing industries like massage therapy, cosmetology, acupuncture, oriental medicine, Reiki, and others get you started! Explore career school programs near you.

Holistic Health Check Up

Having an holistic health check up is somewhat different than having a physical by a healthcare provider when your pulse is taken and a tongue depressor is stuck inside your mouth. Holistic care involves evaluating and nurturing all aspects of our bodies, not the physical body alone.

Here are some basic questions I have outlined for you to ask yourself and also to use as a guide enabling you to evaluate how in-balance your mind-body-spirit is. Included are some wellness resource links that offer avenues you can take and tools you can use to help to align yourself with optimal wellness. 

1) Are Your Chakras in Alignment?
Our chakras are our energy centers (vortexes) that are the openings for life energy to flow through. When they are blocked or closed we are functioning at a lower level than is desirable. 

2) Are You Breathing Properly? Say Ahhhh!
Probably one of the most common mistake people make is withholding breath. There are far too many shallow breathers on the planet. Training yourself how to breathe properly is very important!

3) Are Your Aura Colors Glowing Brightly or Murkish Gray?
Our auras are like magnets picking up vibrational energies that are floating around everywhere we go. It is important to cleanse our auras frequently to free them of foreign vibrations and negative energies.

4) How Deeply Rooted Are You?
When our spirits choose to incarnate into a human body it is understood that we are to respect and honor this outer garment we wear. There is much information and learning that can be accessed from our Earth energies when we grow our roots. Dig in and reach downward!

5) Are You Staying Within Your Own Energetic Boundaries? 
You will experience conflict within your "self" if you become confused by merging your own energies with energies of others. Make sure the emotions you are feeling belong to you.

6) Are You Tending To Your Physical Needs?
Are you honoring the physical component of your being by giving it the proper foods/drinks and regular exercise.

7) Do You Allow Yourself Time/Space To Recoup Spent Energies?
It is far too easy to get wrapped up in day to day tasks and responsibilities, forgetting to take care of yourself. Choose from a variety of practices that can easily be incorporated a few minutes each day to bring about inner peace and contentment. Here are a few suggestions.

Yoga

If there is no yoga instructor or experienced person in your area to guide you in selecting an effective series of exercises, breathing techniques and deep relaxation best suited to you, do the best you can with the following guidelines. Be aware, however, of the fact that no guideline is absolute and that each body has different needs and each person a different life-style which may or may not allow him to abide by the guidelines given. Thus, you will have to be creative and resourceful in seeing how you can apply these techniques to your life.

1. WITH EXERCISES should be done in each case will be discussed in the section on specific problems. In general, we do the dynamic exercises which wake up the body and make its energies flow more freely in the morning, so as to prepare ourselves for our day's activities. The more static and relaxing exercises are usually done in the evening when we want to relax the body and the mind from the various tensions which have accumulated, at the same time revitalizing them for the evening activities.

If, however, someone cannot abide by this suggestion, he can make his own program. For example, he may have time only once a day and want to combine both types of exercises together in the morning or in the evening. Or, he may have time only in the afternoon (but not after the meal, please). Others may simply freely that their body prefers some other timing.

It is important, if at all possible, to do some exercise which brings blood to the head towards the late afternoon or evening or even before bed if no other time is possible. Most of us have a lack of flow of blood and thus oxygen, nutrients and hormones to the brain. The more hours we are sitting or standing, the more the blood tends to gravitate towards the feet. Thus, it is useful to do some exercise, such as the half shoulder stand or the prayer position, so as to replenish the blood supply to the brain. In the case of the half shoulder stand, which is essential for all, but especially for those with varicose veins or other problems of the legs, such as swelling. Bringing blood to the head is especially important to all those who have low blood pressure, anemia or hormonal problems. Check, however, with the chart of contraindications to see if perhaps you have some problem which prevents you from being able to do the half shoulder stand. Alternatively, check with your doctor or yoga instructor.

Back-bending exercises should be balanced by forward-bending ones and movements to the right balanced by movements to the left.

2. THE LENGTH OF THE EXERCISE PERIOD will depend on how much time you are willing to spend each day on revitalizing your self. We will give various series for each specific problem. There will be the basic series of absolutely necessary exercises which you will have to perform if you want to get some help in overcoming that problem. This is for those who are willing to do only the absolute minimum. We do not recommend this series for most. It is just the best we can do for someone who is unwilling to pay real attention to his health. Then we will give the series which would be what one should really do if he wants to harmonize his body and mind. Then, in the section on comments, we will give additional exercises which will aid you even further in creating a healthy body and mind, if you can spare that time. For more exercises it will be best to consult an instructor.

3. THE ORDER IN WHICH THE EXERCISES SHOULD BE DONE will be given in each case. If, foe some reason, this does not suit you, you may adjust it by following your inner voice or consult an instructor, if there is one available. Most series will finish up with some breathing exercises and deep relaxation, possibly involving some positive imagery. If you are unable, for reasons of time or unsuitable environment, to complete the series with a relaxation at that time, then try to do it some time in the afternoon, after the evening exercises or even before going to sleep, if there is no other solution. Relaxation will be suggested after both the morning and evening series. Best results can be obtained if you can do both. If there is no time, select the most suitable hour of the day for yourself to do your relaxation. Relaxation is a very important aspect of your self-healing; in some cases it is even more important than the exercises, especially in psychosomatic illnesses.

4. TAKE YOUR HEALTH INTO YOUR HANDS. Be sensitive to your body's needs and be creative in developing a daily program for maintaining your health.

Bad body image

Question

I have such a bad body image, what can I do about it? 

Answer

The word body image in and of itself reflects the problem. Your body needs to be loved and accepted for what it is. It is not an image; it is real flesh and blood. More importantly, it is you. It is the place where the real you lives and breathes. Do not be disheartened at the thought of this; this is your ticket to freedom and joy. Your relationship to your body is the most important relationship you will ever have on planet earth.

Our society has conditioned us into thinking that certain types of bodies are sexy and desirable, while other types are not. If we don't have those large breasts, small waists and that beautiful face, then we are out of luck. This is plain nonsense. If you've ever really noticed, we all have marvelously individualistic bodies just as we each have unique fingerprints.

As most of you know, in different cultures, different bodies are considered desirable. Women frequently reject their body because it does not fit into the ideal as defined by their particular society. When you do this, you are accepting society's definition of an ideal that does not even exist in reality.

Men are also defined by the size of their penis and the curve of their ass. If we accept these debilitating judgments as standards for ourselves, we end up thinking that our body is bad and we are bad. Then we have a bad body image. When we think this way, we inhibit ourselves and end up depressed and anxious.

An anorexic or bulimic adolescent goes to the extreme to fit into a certain "image." There is a frightening film called Edge City. It is based on a real event, which occurred on the edge of Philadelphia. It is realistically portrayed, showing a bulimic adolescent and how she got caught up in her peer group image and ends up being intimately involved in a group murder. A chilling reality. Trying to fit into any image frequently lead us into self-destructive acts and behaviors.  

Any way you look at it, it is not healthy to let others define you. You need to accept and love yourself-- just as goddess, god, and nature made you. Your body is your instrument for living. Your body is what houses your energy. When you reject any aspect of your body, you are rejecting yourself at the most basic level.

You reject yourself because you accept outside definitions of what you should be. When you do this, youspend all of your life and all of oyur energy seeking outside approval. If you live an image, your life is a shell and you cannot ever like yourself or feel good about yourself. Seeking approval is never going to satisfy your deep need to be loved. You can succeed at getting all the approval the world has to offer, just like Marilyn Monroe did, and you will end up feeling as empty as she did.

It is also common for both men and women to see themselves unrealistically. Once a person has been fat, she sees herself that way, even after she loses weight. Once a person sees himself as ugly, he sees himself as ugly no matter how attractive he may become.  

This distortion of current reality is curious because it simply doesn't change no matter how much or how many people try to get the person to see what is actually in the mirror; she still thinks she looks fat. This is because her beliefs are frozen into this fat body image and nothing is ever going to change her mind. She sees fat in the mirror.

Your "bad body image" sounds like you are carrying around the belief that you look bad and nothing is ever going to change your mind.

In this fat example, the physical body has changed but the issues that created the fat in the first place have not changed. This is the reason most fat people gain their weight loss back. The solution does not lie in the right diet or in self-control. 

In my experience the only thing that can ever change this frozen fat image or any other bad body image is to directly experience the real feelings that have not been experienced.  

Within this fat image, frozen in time and in your mind, your real feelings are waiting to be acknowledged. Even though you have changed, by force, physical reality, the fat image is your emotional issues. The fat itself was a result of deeply embedded, unexpressed emotions. These inexperienced emotions must be experienced.

When you do this, you move beyond your bad body image into reality. This is powerful living. Look in the mirror and keep looking until you are confronted with your own critical eye and your own self-hatred. Let this come up to your awareness. Keep looking until the self-hatred and judgments drop away. Keep looking until the shame and embarrassment vibrate through your body making you blush and feel uncomfortable. Keep looking until you can actually see what your body looks like in the mirror without society's conditioning defining what you see in the mirror. Now you are looking at the real you in the mirror.

When you can do this, you will see a naked body, innocent and pure. This natural creature can become vibrant and healthy, even if it is still fat.Loving your body as it really is will provide the fertilizer you need to grow into your potential. Each body can be full of vibrant and alive energy. And each body is unique and beautiful in its own way. It is our job to accept our body and take good care of our physical instrument so that our body can be its own best self. A body that is open and flowing will naturally be attractive and desirable.

Have you ever noticed how a face can go from being tight and critical and ugly into being open and bright and inviting? If you put your energy into being your best self rather than wasting your energy on an image, you will reap rewards.  

Each body can be a free and healthy instrument for naturally occurring feelings. Then joy and love and desire will vibrant through you several times a week! A magnetic personality is the result of energy, not an ideal body. A charismatic leader may or may not be that perfect ideal, but she is always full of life.

So put your awareness, time and energy into becoming your authentic self, letting all body images drop away. Keep breathing and looking in the mirror until you can see and accept what is really there. Your body will respond by becoming the most wonderful physical manifestation of you. It will also bring you much pleasure and satisfaction.

See Love your body for more information about the body and how important it is in feeling safe and secure. I hope this helps you live in your real body and enjoy it.

Anxiety and how to cope

Dr. Jeanette Answers Your Questions About Anxiety

Social Anxiety, Generalized Anxiety, Anxiety Attacks and Panic Attacks

 

Natural Anxiety Help Question

"My life is ruined with anxiety attacks and panic attacks. Is there any hope for me? I have tightness in the chest with anxiety and cannot breathe. Drugs do not help." Lisa in Australia

Natural Anxiety Treatment Answer

First, let me congratulate you on being aware of your anxiety. Most people live in denial and do not even know they are anxious even though their foot is jumping up and down and they are biting their nails.

You can learn how to overcome your anxiety attacks and panic attacks naturally.

First, let's review anxiety attack symptoms.

Anxiety Attack Symptoms:

1.  Tightness in the chest, heart pounding
2.  Upset guts, flipping stomach
3.  Hyperventilating
4.  Cannot catch breath
5.  Thinking something terrible is going to happen
6.  Racing thoughts of disaster
7.  Cannot perform the task you need to perform

If you have any of the above you are probably having an anxiety attack or panic attack.

Anxiety attacks and panic attacks are similar. A panic attack has a higher pitch than an anxiety attack.  In both situations, you are overwhelmed and are not relaxed and self confident.

What Causes Anxiety Attacks?

Panic attacks and anxiety attacks occur when your out of control thoughts attack you. You may or may not be aware of your negative, nasty, mean, obsessive thoughts. However, your judgmental thoughts are attacking you when you have an anxiety attack.

When you get caught up in your out of control mental energy, you become overwhelmed by your thoughts. This mental energy can become so overwhelming that it can completely paralyze you. This is when you panic.

Anxiety Treatments:

1. Medication

Drugs do not cure anxiety. Medication masks your anxiety problem and keeps you from reducing your anxiety unless you deliberately use the medication along with a desensitization plan to reduce your anxiety.

Legal medications are extremely harmful to your body and should only be used in an anxiety reduction program with an experienced holistic psychologist, relaxation therapy teacher or emotional health coach.

2. Systematic Desensitization

In the old days, during my post doctoral training at the Behavior Therapy Unit at Temple Medical School in the 1970's with Joe Wolpe, MD, Father of Behavior Therapy, we used systematic desensitization to treat anxiety.

With systematic desensitization we taught people to relax their body and then imagine the things they were afraid of in small steps until they were no longer afraid.

Systematic desensitization is very effective in reducing anxiety attacks, panic attacks, PTSD, phobias, stress anxiety, social anxiety and GAD symptoms.

Systematic desensitization is still the treatment of choice when the best anxiety help is available instead of quick, managed care solutions.

Learning Research Has Proven:

1. You do not have to live with high anxiety that ruins your life.

2. You do not have to suffer with or through anxiety attacks.

3. Anxiety is a learned behavior and you can unlearn it.

Therefore, you can use desensitization when you know exactly what scares you. For example, if you have a fear of driving crossing a bridge based on a past experience that really happened to you, use systematic desensitization to get rid of your anxiety.  It works.

3.  Cognitive Behavior Therapy

The most popular current treatment for anxiety is Cognitive Behavior Therapy. CBT teaches you to think positive thoughts.

Having to think about thinking positive thoughts is probably the reason Cognitive Behavior Therapy has a high recidivism rate according to the last study I read.

Another reason Cognitive Behavior Therapy is limited is you can obsess about positive thoughts in the exact same way you obsess about negative thoughts. Obsessing is the real problem. Thinking is the real problem.

4.  Meditation and mindfulness

Meditation and mindfulness are also used to treat anxiety with some success.  However, these are mind-trying-to-solve-its-own problem approaches.

Einstein said, “You cannot solve a problem from the same consciousness that created it. You must learn to see the world anew.”

This is absolutely correct when it comes to unlearning anxiety. This means you have to get out of your brain and the same consciousness that created your anxiety to find a successful treatment for anxiety.

5. Yoga

Use yoga if it works for you. Use anything if it works. Be glad it works.

However, yoga is a mental, mind treatment because your brain tells your body exactly how to posture itself.  Your brain is the dictator.

In addition, you are not paying any attention to your anxiety and your real fear.  This means you are NOT unlearning any of the anxiety responses and anxiety behaviors that you learned in your past. 

Relaxation Therapy and yoga without desensitizing your past anxiety responses is limited in value.

6. EMDR 

EMDR is a simple technique that falls under the systematic desensitization program mentioned above. Dr. Wolpe himself saw the value of EMDR before he died.

EMDR works to the degree that you are desensitizing your past memories and past conditioned responses so that you unlearn them.

For more about EMDR and learning research read this article, EMDR and Learning Theory, published in the Association for Humanist Psychology Publication.

What is the Best Anxiety Treatment?

Thinking positive thoughts is not enough. Talking about your anxiety is not enough. Relaxing is not even enough.

To be successful in reducing your anxiety you have to unlearn your unhealthy anxiety behaviors that you learned in your past.

To be self confident you must get to the root cause of your anxiety and unlearn your anxiety behaviors.   Then you will know what is really going on inside of you and you will know exactly how to help yourself.

Dr. Jeanette's Approach is Original

My holistic psychology approach is based on learning research with new, effective body awareness, energy awareness and emotional health additions that really work in real life.

As a holistic psychologist my approach is totally different from a traditional psychologist: If you do not know or understand the difference please read about the difference between the old and new psychology.

When you are in the middle of an anxiety attack, the first thing you need to do is learn how to stop hyperventilating. This is essential.

The first lesson in the online course, "Overcome Anxiety Naturally" teaches you how to stop hyperventilating using the simple method used at the Behavior Therapy Unit. Read more and order the Overcome Anxiety Naturally ecourse.

Next, you need to get back into your body and relax if you can relax.

However, often you cannot relax no matter how hard you try to relax. In this case, you need a more physical way to handle your excessive anxiety energy.

Let me explain. Your anxiety during an anxiety attack is fast and furious. This high level of anxiety is like lightning.

When you are anxious you are moving too fast. This fast energy is the real problem that you need to take care of immediately.

You do not need to ignore your anxiety, distract yourself or pretend like there is nothing to be afraid of.

This would be a serious mistake. Discounting your anxiety will only make you more anxious in the future. Anxiety builds up over time.

Instead, look to nature for answers. What happens to lighting in nature?

Lightening is immediately grounded.

Nature does not let fast and furious energy continue. It is not safe to do so. Nature stops lightning immediately. You need to do the same with your mental attacking energy.

Currently you let your out of control anxious energy go on and on. Fast and furious energy is dangerous.  This is the reason you are so scared during an anxiety attack.

Your nervous system becomes very upset. You could have an accident and harm your body.

This means you need to learn how to ground your energy so it does not harm you or others as soon as possible.

When you are overwhelmed, you need to learn how to bring yourself back into a safe, grounded state as soon as possible.

Can You Overcome Anxiety Naturally?

Yes!

You can learn to ground your energy and keep it grounded by living in your body.

This is one of the major ways my new, holistic psychology anxiety approach is different from others.  You will not be safe and secure until you get back into your body.

Nature made your body to ground your mental energy and keep you safe and secure. I discovered how to ground my energy when I was 34 years old. 

You too, can learn how to live in your body and be safe and secure.  You can definitely overcome your anxiety attacks without using drugs and live a rich and full life.

I have taught thousands of people via private sessions, groups sessions, workshops, and online courses how to stop mental anxiety attacks.