Friday, July 30, 2010

Diaphragmatic Breathing (stomach breathing).

When overcoming high levels of anxiety, it is important to learn the techniques of natural breathing.  Many people who live with high levels of anxiety are known to breathe through their chest. Shallow breathing through the chest means you are disrupting the balance of oxygen and carbon dioxide necessary to be in a relaxed state. This type of breathing will perpetuate the symptoms of anxiety.
The natural breathing technique is called Diaphragmatic Breathing (stomach breathing).  We automatically breathe this way when we are born.  Diaphragmatic breathing uses the diaphragm muscle (a strong dome shaped muscle) located under our ribs and above our stomach.  When we breathe in, we push the muscle down, and our stomach moves forward.  When we breathe out, the diaphragmatic muscle moves back to resting position and our tummy moves back in.  There is little or no upper chest movement.  
As we grow older many of us change our pattern of breathing and start breathing through our chest. This can be the result of a number of factors such as the pressure on women to have a flat stomach, certain fashions, poor posture, and of course anxiety.
Diaphragmatic breathing is intended to help you use the diaphragm correctly while breathing to:
  • Strengthen the diaphragm
  • Decrease the work of breathing by slowing your breathing rate
  • Decrease oxygen demand
  • Use less effort and energy to breathe

Diaphragmatic breathing technique

1.  Lie on your back on a flat surface  or in bed, with your knees bent and your head supported. You can use a pillow under your knees  to support your legs. Place one hand on your  upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

2.  Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
3.  Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see "Pursed Lip Breathing Technique"). The hand on your upper chest must remain as still as possible.

When you first learn the diaphragmatic breathing technique, it may be easier for you to follow the instructions lying down, as shown on the first page. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as shown below.

To perform this exercise while sitting in a chair:

diaphragm_chair.gif 1. Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

3. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips (see "Pursed Lip Breathing Technique"). The hand on your upper chest must remain as still as possible.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you'll probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic. 

How often should I practice this exercise? 
 At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually increase the amount of time you spend doing this exercise, and perhaps even increase the effort of the exercise by placing a book on your abdomen.

Wednesday, July 21, 2010

How diet soda causes weight gain!!!!!

What you are eatting and drinking throughout the day has an impact on your health.   Everything you do is a choice!!!   Here is an excellent video in diet and your body's pH.    


Youtube video "How Diet Soda Causes Weight gain"

An informative, fun video about the importance of your food's pH and its impact on your health.

Education changes behavior. This simple philosophy makes Wellness Works ( one of the most effective employee wellness programs available today. Designed by fitness, nutrition and exercise experts, Wellness Works offers programs and products to teach, motivate and inspire your employees.

Renassance Chiropractic Center. 253-473-0300 to schedule an appointment

Friday, July 16, 2010

Does Olive Oil snd Extra Virgin Olive Oil have health benefits??

 Thank You Mindi Zehnder for posting a great atricle.   Mini is the owner of Rejuvenation Salon & Spa

Does Olive Oil snd Extra Virgin Olive Oil have health benefits??

Olive oil contains 77% monounsaturated fatty acids, 14% saturated fatty acids and 9% polyunsaturated fatty acids, plus vegetable mucilage and Vitamin E. In addition, the presence of phenols, tocopherols, and other natural antioxidants in olive oil also prevent the formation of certain free radicals (highly reactive molecules) that may cause cell destruction within the human body. Here are some of the health benefits to olive oil.
Olive oil and the skin:
The ancient Greeks used to bathe with oil, using a special scraper to take off the excess. To moisture dry skin, apply it daily directly to dry spots and stretch marks. You’re not going to be using that much so use the best olive oil; extra virgin. Pure and Light olive oil has been chemically processed, avoid it.
Olive Oil also helps break down calcium deposits on the skin. It takes some time and dedication, but the benefits are amazing.  The long term benefits vs. Cosmetic procedures (such as laser treatments) because it is actually helping preserve the heath from within the body enhancing beauty on the outside.
Olive oil can also help relieve sunburn. Olive Oil contains polyphenol compounds that act as antioxidants to help prevent and repair damage to the skin done by accidental sun exposure. The skin damage is related to the destructive activity of free oxygen related radicals produced by skin cells. polyphenol components of olive oil have been compared to traditional antioxidants, such as tocopherols, used by the cosmetic and pharmaceutical industry to prevent skin damage. Results show polyphenols as having the highest activity as radical scavengers.
There are mentions in Greek texts about the protective effect of olive oil, a commonly used skin conditioner at the time. A few small scientific studies support this. But this doesn’t mean that it is safe to apply olive oil then sun tan lotion. No matter what you put on your skin, sun exposure will eventually age and damage the skin. Avoiding the sun, wearing protective clothing or at least using the newer UVA and UVB sunblocks would be better.
Olive oil as hair treatment:
This helps repair split ends, heals dandruff, and makes your hair shiny, silky, and lustrous. Massage a few tablespoons of olive oil into scalp and hair. Cover hair with a plastic bathing cap and leave on for 30 minutes or more, then shampoo as usual.
Olive oil also helps in treating baldness. Wash your hair regularly and treating your scalp with virgin olive oil.
Defend against Aging:
Olive oil contains rich amounts of Vitamin A ,E, minerals and antioxidants, in particular squalene, an excellent emollient and antioxidant, compatible with skin and containing high levels of collagen–skin’s own natural age-defier.
Antioxidants help slow the ageing process. Olives are high in polyphenols. These substances are water soluble so are mostly found in the waste water after olive processing. The oil retains a small amount of the polyphenols. Some of the polyphenols such as hydroxytyrosol have been found in higher concentrations in good quality oils while tyrosol and some other phenolic acids are found in poor quality oils. The difference between virgin and extra virgin is the acid content and organoleptic properties such as taste, so undoubtedly extra virgin has different polyphenols than virgin but as before the total amount of polyphenols are probably the same.

Extra Virgin Olive Oil Benefits:

A new study shows extra virgin olive oil, which contains more antioxidants than more refined olive oil, may offer better protection against heart disease. Extra virgin olive oil is made from the first pressing of olives and contains higher levels of a class of antioxidants known as polyphenols than more refined olive oils that come from later pressings.
Researchers say these polyphenols may provide another way to reduce the risk of heart disease in addition to the heart-healthy benefits attributed to the monounsaturated fatty acids found in olive oil. Recent studies have suggested that the bulk of olive oil’s heart-healthy benefits comes from good fatty acids (monounsaturated fatty acids), but researchers say polyphenols may also contribute to those benefits and further reduce the risk of heart disease.
Extra Virgin olive oil also produced another healthy antioxidant effect. It increased the level of substances in the body that prevent the oxidation of bad, low-density lipoprotein (LDL) cholesterol. Oxidation of this type of cholesterol is linked to the formation of clots in blood vessels, which could lead to heart attack or stroke.
The Monosaturated fats in Extra Virgin Olive Oil help lower LDL, (bad), Cholesterol without affecting the HDL, (good), levels.
You can take 1 tsp. twice daily to help lower your Cholesterol levels. If you take too much Olive Oil at one time, you might actually raise levels.
Never take large amounts of Olive Oil right before taking a Cholesterol test at your doctor’s office! Temporarily it will raise your cholesterol levels before lowering it, so it’s not a good time to get it tested.
Take 1 – 2 teaspoons of Olive Oil daily on an empty stomach to stimulate digestion and relieve an upset stomach, flatulence, and heartburn.
For constipation, take 1 – 2 tablespoons of olive oil on an empty stomach first thing in the morning. The better your body is able to get rid of waste products, the more weight you’ll lose. You can also use Olive Oil as an enema. Use 1 tablespoon mixed with around 20 oz. boiling water, cooled to lukewarm, and mix together. The rest is up to you!
Lukewarm olive oil can be used to treat ear infections or earaches. Place a few drops of warm olive oil in your ear and lie down for 5 minutes on the opposite side. Allow the olive oil to saturate your inner ear. You may not be able to hear during this time, so don’t be alarmed. Turn over and allow the olive oil to flow out of your ear. For earaches, soak a cotton ball in olive oil. Place it loosely in your outer ear until the pain dissipates.
If you have any health conditions or concerns, it is always advisable to consult your physician prior to taking any supplements or natural remedies.

Monday, July 5, 2010

The Brain Back Body Exercise program and DVD

The Brain Back Body Exercise program and DVD.  Dr. Robert Adams of Neuro Technologies out of Sonoma California created the program; a combination of specific neurological integration exercises combined with traditional strength building protocols. The program is divided up into three different chapters, or days, each day focusing on specific body area.
The coolest thing about the program is not only the instructional DVD, but the fact that it sells as a complete kit providing the user everything they need to perform the warm-ups and the exercises right in their own home.

The kit includes:
- The Brain Back Body DVD
- Large 65cm sports fit ball (Burst Free holds up to 600 pounds)
- Mini fit ball for neck strengthening
- Ball pump
- Light exercise band for resistance training
- Extra heavy exercise band for resistance training

 This exercise program can be done by almost anyone.  Ask your doctor at Renaissance Chiropractic Center about the program.