Monday, September 10, 2007

How to Avoid Stress at work

Statistics don't lie. Research suggests that work related stressis a killer. According to the World Health Organization, 80 to90 percent of all illnesses are either directly or indirectly caused by stress.
In another study, researchers found that more than 50 percent ofemployees would be willing to take a day off work without pay inan effort to feel less stress at work and have more time with their families. Further studies have found that the majority ofstress that people experience at work is directly related towork issues such as time management, deadlines, and dealing withdifficult co-workers. Fortunately, there are action steps thatyou can take on a daily basis to eliminate these stresses.
Here are some tips for relieving work related stress.

Watch what You Eat.

Avoid eating unhealthy snacks. Eating healthy food can increaseyour energy. Reduce Your Caffeine Intake. Drinking lots ofcoffee and sodas can increase your stress levels. If you can'tcut out caffeine beverages completely, try to alternate yourcaffeine intake with healthier beverages or snacks.
Exercise Regularly.
Exercise is a great way to relieve stress, so try to take abrisk 10-minute walk during the day, even if it means a walkaround the office or building. Walking will help to get yourblood moving and give you a mental break from your tasks.

Stretch Your Body.
Stretching helps to relieve stiff muscles, which can holdtension and make you feel more stressed.

Plan Ahead.
Getting up 15 minutes earlier, and packing lunches or laying outclothes the night before, can help create a routine and get youorganized.

Breathe Deeply.
When we are stressed, we have a tendency to take shallowbreaths, which can result in feeling more tension. Start byinhaling deeply through the nose for a count of 4, and thenexhaling slowly for a count of 8. This helps to release toxinsthrough your breath. Concentrate on your counting and breath.

Get a Good Nights Sleep.
Be sure you are getting enough sleep at night. Not feelingrested can add to your stress level and make you feel moreoverwhelmed. If you have been experiencing recurring sleeplessnights, consult your physician for guidance.
Do Things You Enjoy.
Try to do something you love every day to give yourselfsomething to look forward to. Most stress arises due to feelingsof life being out of control. By taking time to get yourselforganized, and taking care of yourself, you can begin to gaincontrol and ensure that your workday is as relaxed as possible.

Eliminate Time-Wasters.
Make a list of all the things that currently waste your time andreduce your productivity. These can include things like checkingyour emails, interruptions at your desk, talking too long on thephone, attending meetings, or on a personal level watching TV,getting up late and not prioritizing your day. Then next to eachtime-waster write down what you can do to change that. Then putyour plan into action today!
The end of Work Related Stress
The bottom line in getting rid of stress at work is to do workthat you love. Don't be one of the 80% of people that stay stuckin work they hate. This is the worst thing you could do.
Find out what you're passionate about and then go for it. Ifthat means studying new skills, or finding out more informationabout how to get into your chosen field, then get started now.

To your great life and health!

Mental Health

Monday, June 11, 2007

Stress Relief and Management

Author: Dr. Olu Abiodun

Stress is a major aspect of our lives. Stress affects different
people in different ways. Learning to control or eliminate
stress can promote overall good health. What is stress? Stress
is a collective term for a whole series of effects including
mental, physical and emotional effects that occur as a result of
certain excesses in our lives. Such excesses include excess
work, excess partying, excess food, excess noise and excess
pressure to meet certain obligations.

Stress causes the body to release stress hormone called
adrenaline (epinephrine). Adrenaline is not altogether bad, it
has essential function in the body, but like most things, excess
of it can cause problem leading to stress. Sustained stress can
result in increase in blood pressure and heart rate, skin
problems, diabetes, osteoporosis, etc. For these, reasons stress
relief and management should be given serious attention.

Many people are stressed up but don't even know it. If you
recognize that you are suffering from stress and want to do
something about it, you are two important steps ahead of most
people on the road to recovery and better health. Removing the
cause of stress is the real solution to the problem. Although it
is not a simple one, it can be done. For every stress there is a
source. The first step is to isolate the source of the stress
and remove it, and the sooner the better.

Make every effort to de-stress regularly. Exercise can help you
to remove or reduce stress. During exercise, the body burns up
physical energy and hormones (adrenaline) that cause stress
thereby restoring balance and ease to the body. Another
important step is to make taking-a-break a habit. You can't
afford to leave your engine running 24/7 without lots and lots
of maintenance. Eating balanced diets can reduce stress. A
balanced diet provides the body with the essential nutrients
that are needed to nip stress in the bud or eliminate a
long-standing stress, over a period of time. Using vitamins and
minerals to supplement diet may be helpful to reduce stress,
especially as most meals today lack the necessary nutrients for
good health.

Always seek permanent solutions, not temporary ones. Temporary
fixing of the problem means that you intend to come back to it
at a later time, by which time it would have become
substantially worse. You should also avoid the practice of
reaching out to the so called "energy drink" as a stimulant to
keep you going and pharmaceutical drugs to mask symptoms. The
best advice is that you should give immediate attention to
whatever goes wrong in your body--start fixing it " Now" and
your body will thank you by running smoother and better for
longer time and with smaller bills and greater enjoyment.
Without doubt this is the sensible thing to do.

Space will not permit me here to dig deeper into this subject
but if you find the information above helpful, I suggest that
you proceed to the link indicated here for further information
and recommendations on stress relief and even relief from
depression and anxiety.

About the author:
Dr. Olu Abiodun is a specialist in alternative solutions to
health problems. He has acquired a lot of experience and
information through years of research and communication with
many individuals on variety of health topics including stress
relief and management. His recommended site could provide you
with further information if you find the above useful.

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Mental Health
Mental Health

Thursday, April 19, 2007

5 Easy Ways to Reduce your Stress Today

Author: Destin Lucas

According to the British Medical Association, stress can have an
adverse effect on health due to the "stress response"

The "stress response" creates in an increase in stress hormones
such as adrenaline and cortisol released by the body to help us
cope with stressful situations. These hormones temporarily
increase our physical strength and alertness for "fight or
flight" reactions. Unfortunately these hormones are
inappropriate for modern lifestyles, because most of our
frustrations and threats are no longer physical in nature. Over
time the responses triggered by stress hormones can lead to many
dangerous health problems such as heart disease, cancer, and
stroke. That's why it's important for every one of us to find
more effective ways to reduce stress. In this article we explore
5 highly effective stress reduction techniques.

Stress Reduction Technique 1: Take regular breaks from
your work. Many of us are in the habit of working for hours on
end without a moment's rest. This is counterproductive, as your
efficiency is reduced over time as a result of mental fatigue.
Further, the levels of oxygen in your muscles and brain are
lowered from lack of physical activity. So at least once every 2
hours, take just 5 minutes to read a funny e-mail or spend 10
minutes outside getting some fresh air. And during your lunch
break take a short walk outdoors. Taking regular breaks will
leave you feeling recharged and energized - ready to get back to
work with renewed vigor and strength.
Stress Reduction Technique 2: Studies indicate that
alternate nostril breathing can balance your brain hemispheres
whilst increasing feelings of relaxation. First, cover your left
nostril with your left hand. Breathing in through your nose and
out through your mouth, take 10 slow deep breaths. Breathe in
for 4 seconds, hold for 2 seconds, and then breathe out for 4
seconds. Then cover your right nostril with your right hand and
repeat. Finally, breathe in and out with both nostrils. As an
advanced technique, you can first breathe in through your left
nostril, then cover it and breathe out through your right
nostril. If you have a cold, it is best to refrain from doing
this exercise.
Stress Reduction Technique 3: Hot, spicy foods can make a
terrific stress reducer. This is because foods such as chili
peppers contain a substance called capsaicin that causes your
brain to release hormones known as endorphins. Endorphins are
natural opiates that your brain uses to signal pleasure, and
they make great stress relievers as well. However, use this tip
sparingly as too much hot food can lead to ulcers.

Stress Reduction Technique 4: An important aspect of
stress management is the protection of your health. During times
of pressure we often neglect the small important things that can
lead to greatly increased stress in the long term. Therefore,
make sure that every day you drink sufficient water, eat three
square meals, and get enough sleep. Further, pay attention to
your diet by eating foods with a low or medium Glycaemic Index
and that give sustained energy. Finally, take at least 5 minutes
a day to stretch your body, to ensure that it remains flexible
and supple. Doing these little things will greatly reduce the
impact of stress on your life.
Stress Reduction Technique 5: Because we live in the
21st century, you may be wondering if there are any modern
technologies that can be applied to stress relief. The answer is
yes. Biofeedback devices have become very popular stress
management tools. Basically, these devices train you to control
a biological process such as heart rhythm in order to become
habitually more relaxed. Another remarkable stress relief
technology now being used by thousands of people is Binaural
Beats. This technology uses specialised sound frequencies to
create states of instant, profoundly deep relaxation. The best
thing about Binaural Beats is that they are effortless to use,
taking only a few minutes to produce results.

In Conclusion
Stress is no joke. It can lead to many harmful health
conditions, such as heart disease, cancer, and stroke. That's
why it's important that you take immediate action to reduce your
stress levels. Start with something small and easy to sustain,
even just one of these stress management techniques. But
whatever you do, do something. Not only will you feel more calm
and tranquil, you will also be investing in a lifetime of
increased vitality and happiness.

About the author:
Destin has appeared on TV and is one of the world's leading
experts on personal development. Master stress today with his
latest stress relief product, Instant Relaxation™ - a
quick, easy and effective stress relief solution for every day
stress and anxiety. Get a free trial of this world-class stress reduction tool by clicking here now.

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Mental Health
Mental Health

Monday, April 09, 2007

sinus headache

Author: Michael Malega

Time to get started on this topic. Take a few moments to read every aspect of this paper hopefully it will be of great help.Whenever we have a stuffy nose we feel that we are coming in for a cold. At these moments we will begin treatment for what we consider is a cold. Many times these medications can temporarily provide alleviation from the symptoms of the "cold" but they push aside the underlying cause. That is the stuffed up nose isthe cause of a sinus headache.

A sinus headache occurs only when the sinus passage becomes congested with too much mucus. As the sinus transitionis hollow they provide your nose with another way of breathing.Also the passage way is lined with membranes that make mucus.The nasal openings at the ends of your nose allows the mucouss ecretion to drain out without causing you any problems.

In general a sinus headache is due to the fact thatthere is some swelling in the sinus cavity. This swelling can befound close to the nose and the eyes. Other causes of sinus headaches are various allergies or infections. For anysinus headache that is caused by an allergic reactionor an infection there is a strong chance that you may get afever, stuffy nose or even toothaches.

Sinus headache hurt is described as being a dull, deep or even severe hurting that is placed in the front of the face and thehead. The inflammation in the sinus passage causes pain around the cheeks, eyes and the nose areas. Bending down or leaningover generally is found to gain the hardness of the pain.

Sometimes sinus headache pain is found to become worse in cold weather conditions. Damp is also a contributing factor for sinus headaches. By and large the sinus headache is very painful in the morning hours and itbecomes better towards the afternoon. Two other types ofheadaches are sometimes mistaken for sinus headaches.

These are vascular headaches and migraine headaches. Many sufferers of migraine headaches have found that their migraine headaches can cause similar types of head pain and sometimes nasal congestion. These people also state that changes in the weather condition or season can contribute towards their migraine headaches.

In order to treat sinus headaches it is best to find the underlying cause first. Once this problem has been identified itis possible to provide treatment for that condition first. This problem may be an allergy or an infection. The use off nasal vasoconstrictors and pain pill medicine can be used. When the condition has been cleared then the treatment for sinus headache pain can begun.

While a sinus headache can be problematic the condition is wholly treatable. Also they are simply annoying headaches rather than debilitating. With reason our bodies and the various responses that can be found to sinus headaches we can find n-ways to prevent any future episodes of sinusheadache pain. With this knowledge at our disposal we can plan a sinus headache free life.
I trust this article provided you with the info you were lookingfor. I have many other articles online that may be of interest to you.

About the author:
Michael Malega presents several sinus headache articles for your
information. You can visit Michael's web site at:

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Mental Health

Monday, March 05, 2007

Causes of migraine headaches

Author: Michael Malega

I would like to thank you for visiting and reading this article.
The substance has been cautiously researched and attested for
your benefit.

Headaches in any form are very unspeakable to
the sufferer. Some headaches like migraines can cause more
problems than just a headache. These problems could be nausea,
light sensitivity and a throbbing pain in the head. Sometimes
the headache pain is felt on one side of the head. At others you
can feel the hurting on both sides of your head. The factual
causes of migraine headaches has not been found as of

There are a few theories as to why we experience migraine
headaches. The most common possibility is that a change in the
blood flow within the brain is one of the trip causes of
migraine headaches
. The other theory about migraine
headache is thought to be a pain sensing nerve releasing
chemicals named neuropathies.

Many medical checkup professionals speculate that the
neuropathies relaxes the smooth muscle that surrounds the
cranial blood vessels. This rest causes the blood vessels to
dilate or get constricted. This blood vessel relaxation
increases the flow of blood and other cranial fluid to the
brain. These fluids are thought to be the causes of migraine

These cranial fluids cause inflammation, painfulness
sensitivity, weave and blood vessel swelling during the time of
migraine headaches. Some people think that the aura that is seen
during a migraine headache is caused by the constriction of
blood vessels that became dilated during the beginning phase of
migraine headaches.

Another possibility as to the causes of migraine
has been linked to genetics and inheritance.
These theories state that a child of migraine sufferers will
have a 50% chance of acquiring migraine headaches. The chances
go even greater of inheriting migraine headaches if both parents
are known to sustain from this afflictive headache.

Should both parents be known to have frequent migraine headaches
the chances of the child inheriting migraine headache symptoms
is about 70%. Now even though some professionals think that
inheritance plays a large part in megrim headaches the genes
that may be wise as the causes of migraine headaches have
not been identified or even isolated.

When we begin to experience migraine headaches the only word of
advice signs that we may receive are a throbbing hurting in the
temple area and light nausea. As the migraine symptoms pass on
the pain of the headaches become much worse. Unfortunately since
the causes of migraine headaches have
not been found and we don't know what can trip these attacks,
the medications to address these headaches have not been

About the author:
Michael Malega presents several causes of migraine headaches
articles for your information. You can visit Michael's web site

Mental Health
Mental Health

Wednesday, January 24, 2007

High Cholesterol = Heart Attack

Author: Dunham

Lifestyle and food are two elements that can have a dual effect.They can improve your health or cause it to deteriorate,sometimes beyond control. We do not realize these facts till we cross the age of 40 and then it may be too late in some cases.

Cholesterol is one of the bad outcomes of a mismanaged lifestyle and unhealthy eating habits. It is a soft waxy substance foundin the lipids (fats) in the blood stream. It is important to understand the role of cholesterol in your body so that you can prevent it from causing damage and protect your heart and live a longer and healthier life.

Over a period cholesterol builds up on the inside of the blood vessels. This causes the blood vessels to thicken and restricts blood flow to organs, which means reduced oxygen supply. Insevere cases the blood flow is restricted to extreme that itcauses the organs to fail. Heart attack or stroke is a direct outcome of this process.

Reduced levels of cholesterol in blood will decrease your chances of getting heart disease, strokes and angina. Changing food habits eating less fatty food, exercising regularly and maintaining an active lifestyle are key to looking after yourheart.

Sometimes medication may become necessary to counter high cholesterol levels in your blood. Atorvastatin is one such drug that lowers cholesterol levels within safe limits and prevents buildup in blood vessels. This drug works best together with alterations in your lifestyle including food,exercise and if necessary, weight reduction.

This drug is classified as a HMG-CoA reductase inhibitor. In simple terms it slows the production of cholesterol in yourbody. Generic Lipitor is another drug in this category that is effective.The medication must be used under qualified medical supervision.You must discuss you medical details and inform your doctor incase you plan to get pregnant or are breast feeding a child.

It is administered orally and you should maintain a definite schedule for taking the drug. Overdosing can be dangerous, so stay away from such practice. Once you begin to take the medication stay in touch with your doctor and seek immediate help in case you detect some abnormal reactions.While taking the medication do not consume fatty food for obvious reasons. Avoid alcohol or other forms of addiction as they may nullify the good effect or worse complicate the situation.

There may be some side effects associated with Atorvastatin but these should be mild and go away gradually. If any allergi creaction persists, seek medical attention.Store the medication in its container and keep the same at room temperature. All unused and expired medication must be disposed properly.Atorvastatin is a prescription medicine and should be purchased against a valid prescription written for your specific needs.

Fighting cholesterol begins by altering your lifestyle.

About the author:
Dunham is an associated editor to the website It is committed to provide visitors with complete information onall generic drugs, weight loss, men's health, women's health andother major health issues. Your feedback & comments will behighly appreciated at

High Cholesterol = Heart Attack
Mental Health