How To Control Anger - 10 Tips For Anger Management

<span style="width: 315px; height: 175px; "><img alt="break-pencil-anger" class="alignnone size-medium wp-image-11929" height="173" src="http://rx64.com/blog/wp-content/uploads/2015/08/break-pencil-anger-628x363-300x173.jpg" width="300" /></span><br/><strong>1. Think before you speak</strong><br/><br/>In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything — and allow others involved in the situation to do the same.<br/><br/><strong>2. Once you're calm, express your anger<br/></strong><br/>As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.<br/><br/><strong>3. Get some exercise</strong><br/><br/>Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.<br/><strong><br/>4. Take a timeout</strong><br/><br/>Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.<br/><br/><strong>5. Identify possible solutions</strong><br/><br/>Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse.<br/><br/><strong>6. Stick with 'I' statements<br/></strong><br/>To avoid criticizing or placing blame — which might only increase tension — use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes," instead of, "You never do any housework."<br/><br/><strong>7. Don't hold a grudge</strong><br/><br/>Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation. It's unrealistic to expect everyone to behave exactly as you want at all times.<br/><br/><strong>8. Use humor to release tension</strong><br/><br/>Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.<br/><br/><strong>9. Practice relaxation skills</strong><br/><br/>When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as, "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.<br/><br/><strong>10. Know when to seek help<br/></strong><br/>Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

anger Health How To Tips How To Control Anger - 10 Tips For Anger Management

1. Think before you speak In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect y...

Read more »

10 Pain-Fighting Foods

<p style="text-align: justify;">Your body is under attack -- but you probably don't even realize it. You have no symptoms. You feel fine. Everything seems to be operating normally. So what's the problem?<br/><div style="float: left; height: 240px; width: 315px;"><br/><a href="http://rx64.com/blog/wp-content/uploads/2015/08/14-2-ginger-rx64.jpg"><img alt="14-2-ginger-rx64" class="alignnone size-medium wp-image-11876" height="225" src="http://rx64.com/blog/wp-content/uploads/2015/08/14-2-ginger-rx64-300x225.jpg" width="300" /></a></div><br/><br/>Inflammation. It's a normal process that is designed to help your body recover, which causes the occasional ache or pain. In small doses, this is fine. But if you're constantly putting your body under stress --whether from work, illness, or even exercise -- your body flips into protection mode. The inflammation that's meant to protect you instead causes your body to fight against itself. The system breaks down, and you become more vulnerable to injury or even disease.<br/>But the process of healing your body can be improved with several small, simple changes. For example, many foods contain anti-inflammatory compounds that can alleviate pain and swelling, and help protect your body. Amanda Carlson-Phillips, the vice president of Nutrition and Research at Athletes’ Performance, shares which foods provided the most powerful boost to your body's ability to regulate and reduce inflammation. Here are her top 10:<br/><br/><br/><strong>Cinnamon</strong><br/>Once considered more precious than gold, cinnamon is one of the world's oldest and most coveted spices. Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, or oatmeal or add it to a smoothie or a glass of low-fat milk.<br/><strong>Ginger</strong><br/>This flavorful root is available all year and used in everything from soda to stir-fries. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, protect against colorectal cancer, and increase immunity. Ginger is also a natural anti-emetic, often used to alleviate motion sickness and morning sickness. Steep a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce to top a stir-fried dish.<br/><strong>Onions</strong><br/>Onions are packed with sulfur-containing containing compounds, which are responsible for their pungent odor and associated with improved health. These widely-used and versatile vegetables are believed to inhibit inflammation and linked to everything from cholesterol reduction to cancer prevention. Try using onions as a base for soups, sauces and stir-fries. Other foods with the same benefits include garlic, leeks, and chives.<br/><strong>Tart Cherries</strong><br/>One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. New research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain, lower cholesterol, and improve inflammatory markers. Drink a glass of tart cherry juice in the morning with breakfast or combine dried tart cherries with nuts for a snack.<br/><br><strong>Walnuts</strong><br/>Walnuts are one of the healthiest nuts you can eat. They're loaded with anti-inflammatory, heart healthy omega-3 fatty acids and provide more antioxidants than Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts. Walnuts are also a great source of protein and fiber. Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack.<br/><br><strong>Turmeric</strong><br/>A mustard-yellow spice from Asia, turmeric is a spice often used in yellow curry. It gets its coloring from a compound called curcumin. The University of Maryland Medical Center found that curcumin can help to improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week.<br/><strong>Pineapple</strong><br/>This tropical yellow fruit contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. According to a study in the journal Inflammatory Bowel Disease, this enzyme may also help to improve digestion along with aches and pains associated with rheumatoid arthritis. Add pineapple to a smoothie or salad to help improve your body's tweaks and twinges.<br/><br><strong>Flaxseed</strong><br/>Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.<br/><strong>Carrots</strong><br/>Colorful orange carrots are rich in carotenoids, a group of phytochemicals known to help protect cells from free radicals and boost immunity. They also help regulate inflammation, according to the University of Rochester Medical Center. Add carrots to your salad or cook them as a side dish for any meal. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.<br/><br><strong>Dark, Leafy Greens</strong><br/>Dark, leafy greens like spinach and kale are packed with flavonoids, a phytonutrient that boost heart health and may help ward off cancer. According to the Alzheimer's Association, flavonoid-rich foods may also reduce inflammation in the brain, possibly slowing the progression of Alzheimer's disease. Eat a spinach salad a few days a week for a powerful punch of flavonoids. Other good sources are kale, soybeans, berries, tea, or even a glass of wine.</p><hr>

body Fitness Food Natural pain Remedies 10 Pain-Fighting Foods

Your body is under attack -- but you probably don't even realize it. You have no symptoms. You feel fine. Everything seems to be operati...

Read more »

Stress Reduction

<div style="float: left; height: 194px; width: 315px;"><a href="http://rx64.com/blog/wp-content/uploads/2015/08/meditation_for_stress_relief-rx64.jpg"><img alt="Closeup of female face." class="size-medium wp-image-11862" height="194" src="http://rx64.com/blog/wp-content/uploads/2015/08/meditation_for_stress_relief-rx64-300x194.jpg" width="300" /></a> </div><br/><p style="text-align: justify;"><strong>What are sources of stress?</strong><br/>Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength. This class will discuss different causes of stress, how stress affects you, the difference between 'good' or 'positive' stress and 'bad' or 'negative' stress, and some common facts about how stress affects people today.<br/><br/><hr><br/><strong>Change of any kind can induce stress due to the following reasons:</strong><br/>* Fear of the new, the unknown<br/>* Feelings of personal insecurity<br/>* Feelings of vulnerability<br/>* Fear of rejection<br/>* Need for approval<br/>* Lack of tolerance for ambiguity<br/>* Fear of conflict<br/>* Fear of taking a risk<br/>* Fear of developing trust<br/>* Fear of inability to cope with changed circumstances <br/><br/><strong>Individual personality characteristics that can induce stress include:</strong><br/>* Low self-esteem<br/>* Feelings of over-responsibility<br/>* Fear of loss of control<br/>* Fear of failure, error, mistakes<br/>* Fear of being judged<br/>* Lack of belief in being good enough<br/>* Chronic striving to be perfect<br/>* Chronic guilt<br/>* Unresolved grief over a loss or a series of losses<br/>* Chronic anger, hostility or depression <br/><br/><strong>Interpersonal issues that can induce stress include:<br/></strong>* A lack of adequate support within the relationship<br/>* A lack of healthy communication within the relationship<br/>* A sense of competitiveness between the parties involved<br/>* Threats of rejection or disapproval between people<br/>* An inability to be appropriately assertive<br/>* Struggle for power and control in the relationship<br/>* Poor intimacy or sexuality within the relationship<br/>* Chronic conflict and disagreement with no healthy resolution<br/>* Over-dependency of one party on another<br/>* A troubled person who refuses to recognize the need for help <br/><br/><strong>System (family, job, school, club or organization) issues that can induce stress include:<br/></strong>* Lack of leadership<br/>* Lack of sense of direction<br/>* Uncooperative atmosphere<br/>* Competitive atmosphere<br/>* Autocratic leadership<br/>* Unclear expectations<br/>* A chronic sense of impending doom<br/>* A lack of teamwork<br/>* Confused communications<br/>* Developmental disability or chronic ill health of one or more members. <br/><br/><strong>Is all stress bad?<br/></strong>Not all stress is distress: a certain amount of stress or pressure is necessary and shows a positive adaptation being made by a person. This is called eustress.<br/><br/>Bad or negative stress is called distress: the negative physiological and emotional response when stress is intense and unresolved.<br/><br/><strong>There are three degrees of stress:<br/></strong><br/>Low: This is distress leading to boredom, fatigue, frustration or dissatisfaction.<br/>Optimum: This is eustress leading to creativity, problem solving, progress, change, learning and energetic satisfaction.<br/>High: Involves irrational problem solving.<br/><br/><strong>What is the definition of stress?<br/></strong>Stress is defined as a person's response to his environment. Stress is measured in terms of arousal or stimulation. As such, stress must be present for a person to function.<br/><br/>Each person has his own normal (homeostatic) level of arousal at which he functions best. If something unusual in the environment occurs, this level of arousal is affected. <br/><br/><strong>There are three phases of arousal:<br/></strong>Phase 1. Alarm phase: When an unusual (or stressful) event occurs, the output of energy drops for a short period as the event is registered in the person's mind.<br/>Phase 2. Adaptation phase: Next, the output of energy increases above the normal level; arousal is heightened as the person seeks to deal with the situation. Adaptation responses available to humans include physically running away, fighting, freezing (self immobilization), suppression emotion or learning.<br/>Phase 3. Exhaustion phase: Finally the person's available energy is expended and his capacity to function effectively is reduced.<br/><br/><strong>What is the stress/relaxation physical response cycle?<br/></strong>Signs of physical response include:<br/>Increased heart rate, blood pressure, respiration, perspiration, pupil dilation and muscle tension. In the state of chronic stress, heart rate, blood pressure and respiration are chronically elevated.<br/><br/><strong>The signs of relaxation response include: <br/></strong>Decreased heart rate, blood pressure, respiration, pupil dilation and muscle tension.<br/>A stress management strategy involves evoking the relaxation physical response on a regular, daily basis.<br/><br/><strong>Common stress-related illnesses include:<br/></strong>* Coronary artery disease<br/>* Peptic ulcer<br/>* Mental Illness <br/><br/><strong>Personal Life Events Analysis<br/></strong>To learn the level of stress (distress) in your life, circle the value at the right of each of the following events if it has occurred within the past 12 months:<br/>Event--Value<br/><br/>* Death of spouse--100<br/>* Divorce--73<br/>* Marital separation--65<br/>* Jail term--63<br/>* Death of close family member--63<br/>* Personal injury or illness--53<br/>* Marriage--50<br/>* Fired from job--47<br/>* Marital reconciliation--45<br/>* Retirement--45<br/>* Change in family member's health--44<br/>* Pregnancy--40<br/>* Sexual difficulties--39<br/>* Addition to family--39<br/>* Business readjustment--39<br/>* Change in financial status--38<br/>* Death of close friend--37<br/>* Career change--36<br/>* Change in number of marital arguments--35<br/>* Mortgage or loan over $10,000--31<br/>* Foreclosure of mortgage or loan--30<br/>* Change in work responsibilities--29<br/>* Son or daughter leaving home--29<br/>* Trouble with in-laws--29<br/>* Outstanding personal achievement--28<br/>* Spouse begins or ceases working--26<br/>* Starting or finishing school--26<br/>* Change in living conditions--25<br/>* Revision of personal habits--24<br/>* Trouble with boss--23<br/>* Change in work hours or conditions--20<br/>* Change in residence--20<br/>* Change in schools--20<br/>* Change in recreational habits--19<br/>* Change in church activities--19<br/>* Change in social activities--18<br/>* Mortgage or loan under $10,000--17<br/>* Change in sleeping habits--16<br/>* Change in number of family gatherings--15<br/>* Change in eating habits--15<br/>* Vacation--13<br/>* Christmas season--12<br/>* Minor violation of the law--11<br/><br/><strong>How to analyze your score:<br/></strong>Add the circled values. If your total score is more than 150, find ways to reduce stress in your daily life so that your stress level doesn't increase. The higher the score, the harder one needs to work at staying physically well.<br/><br/><strong>Suggested uses for personal Life Events analysis:<br/></strong><br/>1. Become familiar with the different events and the amounts of stress they promote.<br/>2. Put the list of events where your family can easily refer to it several times a day.<br/>3. Practice recognizing the stress level when one of these events happens.<br/>4. Think about the meaning of the event for you and identify your feelings.<br/>5. Think about the different ways you can adjust to the event.<br/>6. Take your time in arriving at decisions.<br/>7. Anticipate life changes and plan for them well in advance whenever possible.<br/>8. Pace yourself. It can be done even if you are in a hurry.<br/>9. Look at the accomplishment of a task as a part of ongoing daily living; avoid looking at such an achievement as a stopping point. Congratulate yourself and push ahead.<br/>10. Recognize that your internal mechanism of coping with stress is directly tied to how your health and well being will be influenced by it.<br/>Note: This scale is derived from the Holmes-Rahe Social Readjustment Scale. Holmes, T. & Rahe, R. (1967) "Holmes-Rahe Social Readjustment Rating Scale," Journal of Psychosomatic Research, vol. II.<br/><br/><strong>What is personal progressive relaxation?<br/>Learning to relax:<br/></strong>You may have grown to accept a certain high level of stress and anxiety as "normal." You may be unfamiliar with what it feels like to be relaxed, calm and unstressed. With progressive relaxation you learn what it feels like to be relaxed, you learn to increase relaxation to a new level. By doing this you not only improve your physical well being by reducing hypertension, headaches and other physical complaints, but you improve your mental state by reducing stress, anxiety, irritability and depression.<br/><br/><strong>The physical setting:<br/></strong>Progressive relaxation should take place in a quiet, attractive room. You should be completely supported. There should be no need for exertion to maintain body support. You should wear comfortable, loose-fitting clothing during the sessions.<br/><br/><strong>The process:<br/></strong>Lie on the floor or a bed and follow the directions of the relaxation technique in the following Relaxation Training Technique as you tense and relax various muscle groups. After the initial tensing of the muscles, release the tension instantly and completely. This is very important in order to get the "pendulum effect."' The muscles relax beyond the point of their normal relaxed state. You should then feel the important difference between tension and relaxation. You should concentrate on the feeling of relaxation, learn what it is to relax and how to increase it. Continually repeat to yourself, "Know what it feels like to be relaxed, deepen the relaxation, know what it is to be relaxed."<br/><br/><strong>Steps to relaxation:<br/></strong>Do: Make sure you have comfortable, loose clothing and proper back support.<br/>Don't: Put your self in an awkward position or in a position that will make it easy to fall asleep.<br/>Do: Allow your mind to quiet down. If tense thoughts enter while you are relaxing, let them pass out of your head.<br/>Don't: Think your way into tension. If you can't clear your mind, take a long, deep breath and let it out slowly.<br/>Do: Stay alert and conscious while you are relaxing. Pay close attention and note any changes in your body (feelings that stand out for you).<br/>Don't: Allow yourself to become groggy and sleepy. If you start falling asleep, open your eyes and sit up. When you are ready, return to relaxation posture.<br/>Do: Go at your own pace and let go of your muscles as your body decides to give up tension.<br/>Don't: Expect yourself to relax all at one. Like any other physical exercise, you must practice letting go step by step.<br/>Do: Give your body messages of appreciation for relaxing as you notice these feelings going through your body.<br/>Don't: Get down on your self for not relaxing. Your body should be trusted to go at its own pace.<br/>Do: Stay award of your breathing. Observe how much air you're taking in full breaths at regular rhythms.<br/>Don't: Smoke before, during or after relaxation as it tightens lung tissue and blood vessels. Let your body breathe.<br/><br/><strong>Relaxation Training Technique<br/></strong>Record these directions for yourself by reading them slowly. Use the tape daily to practice the relaxation response:<br/><br/>Settle back as comfortably as you can and close your eyes. Let your self relax to the best of your ability. Now, as you relax like that, clench your right fist. Just clench your fist tighter and tighter and study the tension as you do so. Keep it clenched and feel the tension in your right fist, hand, forearm. Now relax. Let the fingers of your right hand become loose, and observe the contrast in your feelings. Now, let yourself go and try to become more relaxed all over. Once more, clench your right fist really tight, and notice the tension again. Now let go, relax; your fingers straighten out and you notice the difference once more. Repeat that with your left fist. Clench your left fist while the rest of your body relaxes; clench that fist tighter and feel the tension. Now relax. Again, enjoy the contrast. Repeat that once more. Clench the left fist, tight and tense. Now do the opposite of tension: relax and feel the difference. Continue relaxing like that for a while. Clench both fists tighter and tighter, both fists tense, forearms tense. Study the sensations. Relax; straighten out your fingers and feel the relaxation. Continue relaxing your hands and forearms more and more.<br/><br/>Now bend your elbows and tense your biceps, tense them harder and study the tension feelings. All right. Straighten out your arms, let them relax and feel that difference again. Let the relaxation develop. Once more, tense your biceps; hold the tension and observe it carefully. Straighten the arms and relax; relax to the best of your ability. Each time, pay close attention to your feelings when you tense up and when you relax. Now straighten your arms. Straighten them so that you feel the most tension in the triceps muscles along the backs of your arms; stretch your arms and feel that tension. Now relax. Get your arms back into a comfortable position. Let the relaxation proceed on its own. The arms should feel comfortably heavy as you allow them to relax. Straighten the arms once more so that you feel the tension in the triceps muscles; straighten them. Feel that tension relax. Now concentrate on pure relaxation in the arms without any tension. Get your arms comfortable and let them relax further and further. Continue relaxing your arms even further. Even when your arms seem fully relaxed, try to go that extra bit further; try to achieve deeper and deeper levels of relaxation.<br/><br/>Let all your muscles go loose and heavy. Just settle back quietly and comfortably. Wrinkle up your forehead now; wrinkle it tighter. Now, stop wrinkling your forehead; relax and smooth it out. Picture the entire forehead and scalp becoming smoother as the relaxation increased. Now, frown and crease your brows and study the tension. Let go of the tension again. Smooth out the forehead once more. Now, close your eyes tighter and tighter. Feel the tension. Relax your eyes. Keep your eyes closed, gently and comfortably, and notice the relaxation. Now clench your jaws, bite your teeth together; study the tension throughout the jaws. Relax your jaws now. Let your lips part slightly. Appreciate the relaxation. Now press your tongue hard against the roof of your mouth. Look for the tension. All right. Let your tongue return to a comfortable and relaxed position. Now purse your lips. Press your lips together tighter and tighter. Relax the lips. Note the contrast between tension and relaxation. Feel the relaxation all over your face, all over your forehead and scalp, eyes, jaws, lips, tongue and throat. The relaxation progresses further and further.<br/><br/>Now attend to your neck muscles. Press your head back as far as it can go and feel the tension in the neck now roll it to the left. Straighten your head and bring it forward. Press your chin against your chest. Let your head return to a comfortable position and study the relaxation. Let the relaxation develop. Shrug your shoulders. Hold the tension. Drop your shoulders and feel the relaxation. Neck and shoulders relaxed. Shrug your shoulders again and move them around. Bring your shoulders up and forward and back. Feel the tension in your shoulders and in your upper back. Drop your shoulders once more and relax. Let the relaxation spread deep into the shoulders, right into your back muscles; relax your neck and throat, your jaw and other facial areas as the pure relaxation takes over and grows deeper, deeper, ever deeper.<br/><br/>Relax your entire body to the best of your ability. Feel that comfortable heaviness that accompanies relaxation. Breathe easily and freely in and out. Notice how the relaxation increase as you exhale. As you breathe out, just feel that relaxation. Now breathe right in and fill your lungs inhale deeply and hold your breathe. Study the tension. Now exhale, let the walls of your chest grow loose and push the air out automatically. Continue relaxing and breathe freely, gently. Feel the relaxation and enjoy it. With the rest of your body as relaxed as possible, fill your lungs again. Breathe in deeply and hold it again. That's fine, breathe out and appreciate the relief. Just breathe normally. Continue relaxing your chest and let the relaxation spread to your back, shoulders, neck and arms. Merely let go. Enjoy the relaxation.<br/>Now let's pay attention to your abdominal muscles; your stomach area. Tighten your stomach muscles, make your abdomen hard. Notice the tension. And relax. Let the muscles loosen and notice the contrast. Once more, press and tighten your stomach muscles, make your abdomen hard. Notice the tension. And relax. Let the muscles loosen and notice the contrast. Once more, press and tighten your stomach muscles. Hold the tension and study it, relax. Notice the general well being that comes with relaxing your stomach. Now draw your stomach in, pull the muscles in and feel the tension this way. Relax again, let your stomach out. Continue breathing normally and easily. Feel the gentle massaging action all over your chest and stomach. Now pull your stomach in again and hold the tension. Push out and tense like that; hold the tension. Once more, pull in and feel the tension.<br/><br/>Now relax your stomach fully. Let the tension dissolve as the relaxation grows deeper. Each time your breathe out, notice the rhythmic relaxation both in your lungs and in your stomach. Try and let go of all contractions anywhere in your body. Now direct your attention to your lower back. Arch your back, making your lower back quite hollow, and feel the tension along your spine. Settle down comfortably again, relaxing the lower back. Just arch your back and feel the tension as you do so. Try to keep the ready of your body as relaxed as possible. Try to localize the tension throughout your lower back area. Relax once more, relaxing further and further. Relax your lower back, relax your upper back. Spread the relaxation to your stomach, chest, shoulders, arms and facial area, these parts relaxing further, further, further, ever deeper.<br/><br/>Let go of all tensions and relax. Now flex your buttocks and thighs. Flex your thighs by pressing down your heels as hard as you can. Relax and note the difference. Straighten your knees and flex your thigh muscles again. Hold the tension. Relax your hips and thighs. Allow the relaxation to proceed on its own. Press your feet and toes downward, away from your face, so that your calf muscles become tense. Study the tension. Relax your feet and calves. This time, bend your feet toward your face so that you feel tension along your shins. Bring your toes right up. Relax again. Keep relaxing for a while.<br/>Now let your self relax further all over. Relax your feet, ankles, calves and shins, knees, thighs, buttocks and hips. Feel the heaviness of your lower body as you relax still further. Now spread the relaxation to your stomach, waist, lower back. Let go more and more. Feel that relaxation all over. Let it proceed to your upper back, chest, shoulders and arms, right to the tips of your fingers. Keep relaxing more and more deeply. Make sure that no tension has crept into your throat; relax your neck and your jaws and all your facial muscles. Keep relaxing your whole body like that for a while. Let yourself relax all over.<br/>Now you can become twice as relaxed as you are merely by taking in a deep breath and exhaling slowly. With your eyes closed you become less aware of objects and movements around you, thus preventing any surface tensions from developing. Breathe in deeply and feel yourself becoming heavier. Take in a long, deep breath and let it out very slowly. Feel how heavy and relaxed you have become.<br/><br/>In a state of perfect relaxation you should feel unwilling to move a single muscle in your body. Think about the effort that would be required to raise your right arm. As you think about raising your right arm, see if you can notice any tensions that might have crept into your shoulder and arm. You decide not to lift the arm but to continue relaxing. Observe the relief and the disappearance of tension.<br/><br/>Just carry on relaxing like that. When you wish to get up, count backward from four to one. You should then feel fine, refreshed, wide awake and calm.<br/><br/><strong>A Full Breathing Exercise<br/><br/></strong><br/><strong>Step 1:</strong> Lie prone on the floor. Loosen your belt and restrictive clothing.<br/><br/><strong>Step 2:</strong> Relax and exhale as completely as possible. Begin to inhale slowly making your belly rise. Now move your rib cage. Now your chest. Hold it for a second. Now, exhale completely, getting all the air out of your lungs. Try it again. This is complete breathing. Breathe normally for a while, and in the next minute take at least one more complete breath. Pause for a minute.<br/><br/><strong>Step 3:</strong> You are still lying prone. As you lie there you will begin stretching muscles to achieve unblocked circulation. Bring your arms above your head and stretch them away from you fully. Now stretch your legs and feet downward, away from you, take a deep breath, let go and relax. Pause ten seconds. Feel the effects of the stretch on your body and on your breathing. Pause 15 seconds. Now sit up very slowly. <br/><br/><strong>Step 4:</strong> Stand up for this part of the exercise. There are three very basic stretching postures to increase flexibility.<br/>* backward bend<br/>* forward bend<br/>* side-to-side bend <br/>As you do your backward bend pay attention to stretching your abdomen and back muscles. Important: Go only as far as you can. Don't push yourself. Bend slowly. As you do your forward bend, pay attention to the stretch of your back muscles and backs of legs; blood in head and arms. As you do your side stretch, pay attention to stretching in your chest, sides and neck.<br/><br/><strong>Step 5: </strong>Assume a comfortable sitting posture, one you can hold for 15 to 20 minutes. This could be in a chair. Get comfortable and close your eyes when you are ready. Please note everything you are aware of: outside sounds, your bodily awareness, thoughts; note this awareness and do not change it. Then notice shifting from outside sounds to thoughts of bodily awareness.<br/><br/>After approximately 5 minutes of this, notice that breathing is occurring; again, not to change it but only to notice it. One can enhance this noticing by attaching the words "breathing out" to the breath as it leaves the nostrils and "breathing in" as the breath reenters. As awareness shifts from breathing to thoughts of external sounds, allow that to happen and the return to "breathing out-breathing in" (following the breath).<br/><br/>Continue this for 5 to 7 minutes. At this point, try to incorporate some visual imagery in the form of a golden light with the in-breath. See yourself breathing in this golden light and watching it fill the inside of your body. This could be in a particle, vapor, smoke or mist-like form, whatever is comfortable for you. <br/><br/>Visualize this light in your head, shoulders, chest and breath out any tensions in the form of a black color. Continue until you visually experience your whole body as being filled with this golden light. Experience that feeling.<br/><br/>Stay with this experience for another minute or two. Then become aware of your breath again, with your body sitting on the floor or chair (feeling grounded). When ready, open your eyes.<br/><br/><strong>Step 6:</strong> Try this breathing exercise for 15 to 20 minutes daily until you are able to achieve full breathing and stress reduction in a progressively shorter period of time.</p><hr>

Diseases amp; Conditions Stress Reduction

What are sources of stress? Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experi...

Read more »

Ways to Keep Your Body Healthy

<div style="height: 150px; width: 315px; float: left;"><a href="http://rx64.com/blog/wp-content/uploads/2015/08/800x400_running_beach-rx64.jpg"><img alt="800x400_running_beach-rx64" class="alignnone size-medium wp-image-11855" height="150" src="http://rx64.com/blog/wp-content/uploads/2015/08/800x400_running_beach-rx64-300x150.jpg" width="300" /></a></div><p style="text-align: justify;"><br/>A healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your life. When your body has a strong immune system to combat health problems, your risk of developing eye problems, arthritis and chronic diseases like cancer, Type 2 diabetes and heart disease is reduced. By following a few guidelines, you can develop habits that contribute to the ongoing health of your body.<br/><hr><br/><strong>Eat Healthy Foods</strong><br/>When you eat right, you not only feel better and have more energy, but you also provide your body with vital nutrients -- protein, carbohydrate, fat, vitamins, minerals and fiber -- that maintain your body's health. A nutrient-rich diet includes whole grains, fish, nuts, eggs, poultry and lean meats, fat-free or low-fat dairy foods such as yogurt and fortified milk, and unsaturated fats like olive oil and avocados. Avoid processed and refined foods, which are typically loaded with saturated fats and sugar. These foods have little nutritional value and can cause your blood glucose levels to rise and then quickly drop, leaving you feeling tired.<br/><br/><strong>Regular Exercise</strong><br/>Like eating a healthy diet, participating in regular exercise is crucial to keeping your body healthy. Regular physical activity helps control your weight, strengthens your bones and muscles, improves your mood and overall mental health and may add extra years to your life. According to the Centers for Disease Control and Prevention, moderate-intensity exercise, such as brisk walking, is safe for most people. Participate in at least 150 minutes of moderate-intensity aerobic exercise a week. If you are experiencing health issues, check with your doctor before beginning any exercise program.<br/><br/><br/><strong>Get Enough Sleep</strong><br/>Although the amount of sleep needed varies with each individual, getting adequate, quality sleep plays a vital role not only in your daily performance, but also in keeping your body healthy throughout your life. Sleep is necessary for the healing and repair of your heart and blood vessels. It aids in the balance of your body's hormones and supports your body's growth and development. Your immune system, which defends your body against infections and other harmful substances, relies on adequate sleep to remain strong and function properly. Noticing when your body needs sleep and honoring that need is important to maintaining good health. Aim for seven to eight hours of sleep a day.<br/><br/><br/><strong>Reduce Stress</strong><br/>Stress management in your busy, active life plays an important role in keeping your body healthy. Although stress can't be avoided, it can be controlled. When stress is repeated, excessive and left untreated, your body can develop physical health problems, such as high blood pressure, weakened immune system, and mental issues like depression and lack of concentration. Strategies like exercise, yoga, meditation or participating in stress-reduction programs are effective ways to manage your stress and help keep your body healthy.<br/><br/><br/><strong>Drink Water</strong><br/>Keeping well-hydrated is essential not only to your body's health, but to its survival. Water is an essential nutrient that makes up between 60 and 70 percent of your body. Every cell in your body needs water to function properly. Water maintains body temperature, moves nutrients and waste materials through your body, helps normalize blood pressure and lubricates and cushions body joints and organs. You must replace the water lost through body functions like perspiration and breathing every day to avoid dehydration. Keep a bottle of water handy during the day to drink from. A good rule of thumb for estimating adequate daily water intake is to drink, in ounces, half your total body weight. For example, if you weigh 140 pounds, drink 70 ounces daily.</p><hr>

body Fitness Health keep fit Ways to Keep Your Body Healthy

A healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your life. When your body ha...

Read more »

How to Lose Belly Fat Fast for Kids

<div style="height: 232px; width: 315px; float: left;"><a href="http://rx64.com/blog/wp-content/uploads/2015/08/kids_playing.jpg"><img alt="kids_playing" class="alignnone size-medium wp-image-11849" height="232" src="http://rx64.com/blog/wp-content/uploads/2015/08/kids_playing-300x232.jpg" width="300" /></a><br/></div><p style="text-align: justify;"><br/>Kids develop extra body fat when they eat more calories than they burn off through physical activity. Being overweight or obese increases kids’ likelihood of developing health problems such as asthma, heart disease, diabetes and sleep apnea. However, kids with excess belly fat may be at even greater risk of developing health problems. Fortunately, you may be able to treat or prevent excess belly fat in your own kids by instituting healthy habits for your family.<br/><br/><hr><br/><strong>Step 1</strong><br/>Turn off the TV, video games and computer after two hours. Because most kids’ natural instinct is to play, they will be more likely to engage in physical activity if they don’t have easy access to tempting sedentary activities. When your kids are in front of the TV, don’t allow snacking in front of the screen and motivate them to stand up and move around during commercial breaks. If you have a child age 2 or under, the American Academy of Pediatrics recommends holding off on TV time until the preschool years.<br/><br/><br/><strong>Step 2</strong><br/>Encourage at least one hour of outdoor play per day. Belly fat burns off better through daily moderate-intensity exercise than with any other method. Your kids may naturally get in at least an hour of active play if they aren’t cooped up inside watching TV, but it is also possible that your kids are into sedentary activities such as reading and drawing. Motivate your kids to play outside by investing in fun outdoor equipment such as a jungle gym, bikes, trikes, jump ropes and balls. Additionally, join in on the fun by setting up family games of catch, tag and basketball.<br/><br/><strong>Step 3</strong><br/>Encourage strength-building exercise. Strength-building exercises not only boost kids’ balance and body awareness, but also help them build muscle, which burns calories at a faster rate than fat does. Kids as young as 6 to 8 years old may begin doing simple strength-building activities such as pull-ups and push-ups as long as they are developmentally ready to follow instructions and focus on proper technique, according to the American Council on Exercise. With constant help and supervision, encourage them to do 10 to 15 repetitions of seven to eight simple exercises two or three times per week. Consult a coach or certified trainer for extra assistance if you feel ill-equipped to instruct your kids.<br/><br/><strong>Step 4</strong><br/>Prepare nutritious meals. Kids can gain excess belly fat when they eat too many saturated and trans fats and don’t eat enough fruits, vegetables and whole grains. Buy enough produce to supply your kids with their five-a-day of fruits and vegetables, include a whole grain such as brown rice or whole grain bread with each meal and serve low-fat or skim dairy products.<br/><br/><strong>Step 5</strong><br/>Offer ready-to-eat healthy snacks such as apple wedges, low-fat string cheese and peanut butter on celery. Kids are apt to snack on candy bars and soda to curb mid-day hunger pangs if soda and candy are available in the pantry and refrigerator. However, you will save them from consuming empty calories and help them meet their daily nutritional needs if you ensure that none of their snack options has come from the junk food aisle.<br/><br/><strong>Things You'll Need</strong><br/>Timer<br/>Active toys such as bikes and balls<br/>Fruits<br/>Whole grains<br/>Vegetables<br/>Low-fat dairy<br/>Polyunsaturated fats such as fish and walnuts<br/>Exercise mat</p><hr>

Fat Health How How To Kids Weight Lose How to Lose Belly Fat Fast for Kids

Kids develop extra body fat when they eat more calories than they burn off through physical activity. Being overweight or obese increases ki...

Read more »

3 NATURAL HERBAL SUPPLEMENTS THAT WORK WONDERS FOR YOUR SKIN

Apart from their external use in a multitude of home remedies, Indian herbs, when consumed internally can also deliver a host of benefits. Here are the three most essential natural herbs that you can consider adding to your daily diet-:<br/><br/><br/><strong>What: Amla</strong><br/>Why you need it: Amla has the highest concentration of Vitamin C occurring in any fruit, making it one of the most beneficial herbs for your skin. It nourishes tissues and helps in cell regeneration to improve your skin’s health. Since it is rich in antioxidants, Amla battles free radicals to slow down the ageing process.<br/>How do you consume it? Eat it as a fruit, extract its juice or consume it as a pharmaceutically available amla powder.<br/><br/><center><img src="http://rx64.com/blog/wp-content/uploads/2015/08/Amla-beauty-tips.jpg"></center><br/><br/><strong>What: Neem</strong><br/>Why you need it: Already known for its medicinal and detoxifying benefits, neem scores so high on the beauty quotient that Ayurveda often solely references it for any kind of skin disorders. It battles pimples by restricting the growth of acne causing bacteria and its anti-inflammatory properties imply that it can be used to cure redness, rashes, blemishes and other minor skin irritations as well.<br/>How do you consume it? Neem leaves can be consumed as is (ground) and capsules.<br/><br/><center><img src="http://rx64.com/blog/wp-content/uploads/2015/08/neem-beauty-tips.jpg"></center><br/><br/><strong>What: Tulsi</strong><br/>Why you need it: One of the best known medicinal plants with a number of benefits, it is no wonder that Tulsi in Sanskrit means “the incomparable one”. Apart from its vast assistance in dealing with respiratory issues it’s also one of the most recommended ingredients in herbal skincare home remedies. Chewing the leaves is said to purify blood, while tulsi powder can lighten dark spots, and ground tulsi leaves when applied to the face, rejuvenates the skin.<br/>How do you consume it? A tulsi leaf is often placed in most festive dishes in Hindu culture; it can also be consumed as a tonic or capsules.<br/><br/><center><img src="http://rx64.com/blog/wp-content/uploads/2015/08/tulsi.jpg"></center>

Beauty neem amla beauty tips neem 3 NATURAL HERBAL SUPPLEMENTS THAT WORK WONDERS FOR YOUR SKIN

Apart from their external use in a multitude of home remedies, Indian herbs, when consumed internally can also deliver a host of benefits. H...

Read more »

THE FIVE MINUTE LIP SCRUB

Have you ever thought that perhaps your regular lip balm or chap stick isn’t doing your delicate lips enough justice? After all, you are subjecting them to a bevy of lip sticks, colours and glosses, all of which come with synthetic ingredients. ‘Be Beautiful’ asks you to show your lips some love with this 5 minute easy-to-make lip scrub.<br/><br/><br/><strong>How do you make it?</strong> <br/>To a tablespoon of coconut or virgin olive oil, add two tablespoons of coarse brown sugar and a teaspoon of honey. Mix these ingredients thoroughly to ensure that there are no lumps left. The more you grind it to a paste, the smoother your lip scrub will be. <br/><br/><strong>How do you use it?</strong> <br/>Store your scrub is a glass jar and use it once a week. <br/>Scoop out a little bit on your finger, dab it on your lips and gently scrub it in small circles like you would a regular face wash/scrub. Wash off with warm water. The lip scrub will exfoliate and get rid of the dead skin on your lips leaving them soft and supple. Moisturise your lips with some petroleum jelly post scrub. <br/><br/><strong>How does it work?</strong><br/>The goodness of coconut oil soothes and softens your skin, the brown sugar acts as the perfect exfoliator and the honey helps to retain your skin’s moisture. <br/><br/><strong>Why do you need it?</strong> <br/>You’re subjecting your lips to so much more than you can imagine! Lip gloss, lip colour and even some lip balms contain chemical ingredients you may not know about. Just because the damage they cause may not be as visible, it doesn’t mean we can ignore it. Give your lips a break and show them some pampering with this au naturel lip scrub.

Beauty THE FIVE MINUTE LIP SCRUB

Have you ever thought that perhaps your regular lip balm or chap stick isn’t doing your delicate lips enough justice? After all, you are sub...

Read more »