Health Benefits of Relaxation Techniques

Relaxing is good for the body. This is the basis why there are many relaxation techniques currently available. Stress creates tension, and tension can be released by relaxation techniques. Relaxation techniques can counteract the ill effects of stress and can induce sleep, reduce pain, calm emotions and promote a sense of well being. This is because when the body is relaxed, breathing gets slower and blood pressure and oxygen consumption decrease, creating less stress on the body. 

There are many types of relaxation techniques to choose from. One is autogenic training, in which a person focuses on his or her own breathing or heartbeat and pictures his or her body as warm, heavy, or relaxed. Another is biofeedback which uses electronic devices to teach you how to consciously produce the relaxation response. Biofeedback is sometimes used to relieve conditions that are caused or worsened by stress. Another relaxation technique is deep breathing or breathing exercises, which make you consciously slow your breathing and focus on taking regular and deep breaths.

Other relaxation techniques include guided imagery, progressive relaxation and self-hypnosis. Meditation and yoga are also forms of relaxation techniques. Guided imagery makes you focus on pleasant images to replace negative or stressful feelings and relax. Guided imagery may be directed by you or a practitioner through storytelling or descriptions designed to suggest mental images (also called visualization).

Progressive relaxation makes you focus on tightening and relaxing each muscle group. Progressive relaxation is often combined with guided imagery and breathing exercises.

In self-hypnosis, you produce the relaxation response with a phrase or nonverbal cue (called a "suggestion"). Self-hypnosis may be used to relieve pain (tension headaches, labor, or minor surgery) as well as to treat anxiety and irritable bowel syndrome.

Relaxation techniques are often helpful in certain medical conditions such as stress, high blood pressure, chronic pain, insomnia, depression, labor pain, headache, cardiovascular disease, anxiety, chemotherapy side effects, and others. The question now is, are these relaxation techniques being researched upon by experts? The answer is, yes. Research over the past 30 years have uncovered more medical conditions which can be alleviated by relaxation techniques. For example, research shows that relaxation may assist in the treatment of phobias or panic disorder. Also, in 2008, a major review of the evidence for relaxation in the treatment of depression found out that relaxation techniques were more effective than no treatment for depression, but not as effective as cognitive-behavioral therapy. There is also some evidence that biofeedback and other relaxation techniques may be helpful for relieving tension or migraine headaches. Relaxation techniques have also been found out to relieve pain after surgery, decrease high blood pressure, improve lung function and quality of life in people with asthma, relieve nausea from chemotherapy, relieve pain and fatigue in fibromyalgia, relieve symptoms of irritable bowel syndrome, reduce risk of heart disease and treat insomnia.

Other possible applications of relaxation techniques include decreasing pain in temporomandibular disorder, relieve ringing in the ears, reduction of the desire to smoke, control of urinary urgency, treatment of nightmares and relieve hot flashes. 

Relaxation techniques are generally safe for healthy people although there are rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma. If you have heart disease, talk to your doctor first before undergoing relaxation techniques. Also, do not use relaxation techniques as alternative to medical care for your health problems. 

Antioxidants and Cancer Prevention

Antioxidants have been present since prehistoric times, when terrestrial plants produced non-marine antioxidants as they adapt from marine life. These prehistoric plants produce antioxidants such as ascorbic acid, tocopherols and polyphenols to defend themselves from reactive oxygen species which result from photosynthesis. Since then, antioxidants have proven themselves useful not only medically but also in certain industries. 

Presently, a lot of products have been developed to provide antioxidants ready for human consumption. This is because there are many studies which have recently shown that antioxidants can protect cells against damaged caused by free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals might otherwise cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

There are many experts who claim that antioxidants can prevent cancer. This may be due to the fact that antioxidants can neutralize free radicals which can cause cancer. Antioxidants are said to neutralize electrical charges and prevent free radicals from taking electrons from other molecules. 

Foods which are rich in antioxidants include fruits, vegetables, nuts, grains, meats, poultry, and fish. Common antioxidants are beta-carotene, lutein, lycopene, selenium, Vitamin A, Vitamin C and Vitamin E. Beta-carotene is found in orange-colored foods such as sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables, including collard greens, spinach, and kale, are also rich in beta-carotene.

Lutein is abundant in green, leafy vegetables such as collard greens, spinach, and kale. This antioxidant is good for the eyes. 

Lycopene is an antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods.

Selenium is a mineral, not an antioxidant; however, it is a component of antioxidant enzymes. This mineral is found in plant foods like rice, meat, bread and wheat.

Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

Vitamin C is also called ascorbic acid, and can be found in fruits, vegetables, cereals, beef, poultry, and fish.

Vitamin E is also known as alpha-tocopherol and is found in almonds, wheat germ oil, safflower oil, corn oil, soybean oil, mangos, nuts, broccoli, and other foods.

The next question is: can antioxidants really prevent cancer?

Examination of various chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, until now, it is not yet clear as to how antioxidants can really prevent cancer. For example, in the case of beta carotene, large scale trials have revealed that beta-carotene appeared to have different effects depending upon the patient population. The Chinese Cancer Prevention Study in 1993 studied the effect of a combination of beta-carotene, vitamin E, and selenium on cancer in healthy Chinese men and women at high risk for gastric cancer. The study showed a combination of beta-carotene, vitamin E, and selenium significantly reduced incidence of both gastric cancer and cancer overall. However, in the case of the Alpha-Tocopherol (vitamin E)/ Beta-Carotene Cancer Prevention Study (ATBC) in 1994, lung cancer rates of Finnish male smokers increased significantly with beta-carotene and were not affected by vitamin E. 

Will you still use antioxidants daily? That depends on your choice. If you experience certain health benefits with antioxidants, there is no reason why you should not continue using them. 

Can Magnets Heal?

When I was small, I used to be fascinated by the power of magnets. That tiny thing which can draw to itself metals such as pins, needles and nails amazes me. When I was older. It was then that I understood the principle behind magnetism. I understood that every magnet has two poles which attract based on north-seeking and south seeking poles. Every magnet is a metal that creates a measurable force called a magnetic field. Each magnet has a different strength which is measured in units called gauss (G) or, alternatively, units called tesla (T; 1 T = 10,000 G).

Lately, magnets are being used for health purposes. A lot of people have claimed that magnets have been useful in relieving pain. This article will focus on recent evidence on the capability of magnets in alleviating pain.

It is said that magnets which can heal pain have strengths ranging from 300 to 5,000 G, which is many times stronger than the Earth’s magnetic field (about 0.5 G) but much weaker than the magnets used for MRI machines (approximately 15,000 G or higher). How these magnets work in relieving pain is still not clear.

As of present, various magnetic products are being marketed in stores as show insoles, bracelets and other jewelry, mattress pads, and bandages. They are being advertised to heal different types of pain, including foot pain and back pain from conditions such as arthritis and fibromyalgia. However, is there scientific evidence to all of these?

Scientific evidence for magnets in health are but few. There are previous studies which have looked at the effect of magnets on the different types of pain such as knee, hip, wrist, foot, back, and pelvic pain, and they have mixed results. In a 2007 study by the National Institutes of Health, the efficacy of magnets for back pain was studied on a small group of people and it revealed beneficial results. However, this is just one study; majority of studies have revealed that magnets had no effect on pain.

With regards to safety, magnets may not be safe for people with pacemakers or those who are using insulin pumps because they may interfere with device functioning. However, magnets are safe when applied to the skin. Complications and side effects are said to be rare. 

To sum it all, magnets have no proven efficacy for pain, so do not replace your medications and other pain treatments for magnets. It is best that you see your doctor for persisting pain complaints.

Facts About Lycopene

Lycopene is becoming famous as a food supplement nowadays. Perhaps this is because of its association with tomatoes, and tomatoes are known to have various health benefits. The truth is, lycopene is not only found in tomatoes; it can also be found in other fruits and vegetables such as watermelons, apricots, pink grapefruits and pink guavas. Lycopene is the natural chemical responsible for providing a red color to these fruits and vegetables. 

It is true that tomatoes contain a lot of lycopene; in fact, about 85% of dietary lycopene comes from tomato products such as tomato juice or paste in North America. Lycopene is recently used to prevent heart disease, atherosclerosis and cancers of the prostate, breast, lung, bladder, ovaries, colon, and pancreas. This natural chemical is also said to be beneficial in treating human papilloma virus (HPV) infection, which is a major cause of uterine cancer. Lycopene  can also be used to treat cataracts and asthma.

But is Lycopene really effective? The NIH Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate. It has rated Lycopene as likely effective for preventing lycopene deficiency, possibly ineffective for preventing diabetes and with insufficient evidence to rate effectiveness for prostate cancer. Previous research in men have shown that taking 4 mg of lycopene supplements twice daily may delay or prevent progression to prostate cancer. 

However, recently, evidence seems to be conflicting. While other claim that lycopene from foods such as tomatoes can prevent prostate cancer, other studies show that there is not relationship between lycopene intake and prostate cancer risk. However, in some studies, lycopene was able to reduce prostate cancer risk in men who have a positive family history for prostate cancer.

In studies about the effectiveness of lycopene against breast cancer and bladder, there were conflicting evidences. However, lycopene may be of benefit in preventing ovarian cancer, pancreatic cancer and lung cancer. In fact Research has shown that dietary intake of lycopene of about 12 mg/day or more for men and 6.5 mg/day or more for women could lower lung cancer risk in nonsmoking men aged 40 to 75 and nonsmoking women aged 30 to 55. As for cancers of the colon and rectum, lycopene may have no effect.

Other diseases which may be prevented by lycopene intake are white pre-cancerous patches in the mouth (oral leukoplakia), heart disease, Human papilloma virus (HPV), atherosclerosis), asthma, cataracts and other conditions. However, more studies are needed.

Experts say that the beneficial effects of lycopene can be attributed to its being a powerful antioxidant that may help protect cells from damage. This characteristic is especially useful in cancers. 

With regards to safety issues, lycopene is said to be likely safe when taken in appropriate amounts. Lycopene can be safely taken for 30 mg once daily for up to 8 weeks. There are not enough studies regarding the use of lycopene in pregnant and breastfeeding women. 

It has not been studied as to whether lycopene could interact with any medicine. However, it is said that taking beta-carotene along with lycopene may increase the amount of lycopene that enters the body. There are no interactions with foods reported. 

Before you decide to use lycopene supplements, it is best that you check with your doctor first to see whether this substance may be right for you.

Eating Right During Pregnancy

Pregnancy is an important event in the life of a woman. This is because this signifies the beginning of new life. However, as a mother, you have rules to follow. One of these rules is keeping yourself healthy not only for you but for your baby. One way of keeping yourself healthy is through good nutrition. 

A pregnant woman has nutrition needs which are different from that of an adult. This is because good nutrition during pregnancy is aimed towards providing yourself and your baby with enough calories to maintain normal weight. During the first three months of pregnancy, a pregnant woman should base her diet on the number of calories she needs. 

A pregnant woman of normal weight needs 300 extra calories per day during the last six months of pregnancy. The total number of calories for a pregnant woman of normal weight is about 1,900 to 2,500 calories a day. Women who are underweight, overweight or obese should talk to a doctor or a nutritionist about the number of calories they need to consume everyday. 

The extra 300 calories could be either from one of the following:

    1 cup of fat-free fruit yogurt and a medium apple

    1 piece of whole-wheat toast spread with 2 tablespoons of peanut butter

    1 cup of beef and bean chili sprinkled with 1/2 ounce of cheddar cheese (You can also substitute various    vegetables for the beef.)

    1 cup of raisin bran cereal with 1/2 cup of fat-free milk and a small banana

    3 ounces of roasted lean ham or chicken breast and 1/2 cup of sweet potatoes

    1 flour tortilla (7-inch), 1/2 cup of refried beans, 1/2 cup of cooked broccoli, and 1/2 cup of cooked red pepper

(Source: NIH)

Some nutrients are very important during pregnancy. A pregnant woman should be eating from each of the five food groups everyday so that she gets the right amount of nutrients everyday. Foods rich in folate should be included such as strawberries, oranges, broccoli, beans, spinach, breakfast cereals and fortified foods. Folate is essential to prevent birth defects. You can also get it from a vitamin and mineral supplement. Ideal prenatal supplements should contain at least 600 micrograms (0.6 milligrams) of folic acid. 

If you are fond of skipping breakfast before, don’t now. You are required to eat breakfast everyday. If you do not feel like eating, try whole-wheat toast or whole-grain crackers. You can eat fruit, oatmeal, cereal, milk, yogurt, or other foods as breakfast. 

You should also consume a lot of high-fiber foods. Examples are whole-grain cereals, vegetables, fruits, beans, whole-wheat breads, and brown rice. They help prevent constipation. Also drink a lot of fluids. Fresh, frozen, and canned fruits and vegetables also make a healthy treat so keep them on hand. 

To prevent heartburn, eat small and frequent meals. Avoid spicy foods such as fried chicken and hot peppers. Also drink plenty of fluids to prevent heartburn. Avoid lying down soon after eating. 

Along with good nutrition, you may need to get regular physical activity such as walking. If you want to learn more on how to get fit, visit your doctor.