How To Beat The January Blues

How to beat the January blues

January can make even the most energetic of us feel down in the dumps.Cold, dreary weather, lack of sleep and too much food and drink leave us feeling sluggish and overweight.

Here we provide you with seven top tips to help you feel better and brighter than ever this winter.

TIP ONE: LIE FLAT ON THE FLOOR WITH YOUR LEGS RAISED

According to health expert Fiona Slatter, simply lying on the floor with your legs slightly raised can help boost energy levels because it calms the body and opens up your energy channels.

Based on the Chinese principle of Traditional Chinese Medicine (TCM), this exercise relaxes the lower and upper back which, in turn, opens the stomach meridian or energy channel. “The best time to do this simple exercise is when you wake up because this is when your body is stiff and in need of energising,” she says.

How to do the exercise

After waking up – and before you have a drink or shower – find a spot on the floor just in front of a chair or wall. Lie down on the floor placing your bottom about ten inches away from the chair or wall – enough room to allow you to rest your legs against your support. Your legs can be slightly bent, or at right angles to the wall or chair.

Now, place your hands under your head or alongside your body and close your eyes. Try to relax for around five minutes, without falling asleep. Practise for five minutes whenever you feel tired or sluggish to restore your energy levels.

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TIP TWO: PLAN A HOLIDAY
Research shows that going on holiday is key to creating happiness. The survey found that out of 1,000 people interviewed, almost three quarters of those questioned said going on holiday made them feel happy.

“A holiday gives you the time and space to do the things that make you happy,” says Carol Rothwell, a chartered occupational psychologist who was also involved in a survey carried out by Thomson Holidays.

Psychologists believe that even looking forward to your holiday can do you the power of good. This is because the anticipation of a holiday can make you feel excited by releasing endorphins, your bodies’ natural feel-good hormones.

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TIP THREE: ASK YOURSELF WHAT’S MAKING YOU FEEL DOWN IN THE DUMPS
New Year is often a time for self-reflection which can spiral into the January blues. But don’t panic, says Carole Gaskell, author of Transform Your Life. Asking yourself a few simple questions can help you resolve your problems.

“Being low in January is very common,” she says. “But rather than pushing your feelings to one side, allow yourself to acknowledge them so you can resolve them,” she says.

One way of doing this is to fill in the Wheel of Life, a simple exercise often used by life coaches to help people find out exactly what is making them unhappy.

The idea is to draw a wheel with eight spokes. Each spoke should represent eight areas of your life. These include:

1. Your health

2. Your money

3. Your social life (including fun and recreation)

4. Your partner/relationship

5. Your work/career

6. Your friends/family

7. Your physical environment such as your home

8. Your personal growth/spirituality. This could include your religion, interests, hobbies, for example.

Now, for each area of your life represented by a spoke, give it a score out of 10. Where you score below five, take that area and try to focus on it.

“If your job or career is pulling you down, try to find ways to improve your situation,” says Carole. “It could be speaking to your boss about a big workload, or arranging a pay rise, for example.” Or perhaps it’s something as simple as making time to tidy your desk so you feel more in control.

If your relationship is an area that needs improving, arrange to sit down with your partner and talk to them. This may involve asking them to help you look after the children or do the washing up. If you are single and want to find a partner, perhaps it might mean joining a new social club or taking up an evening class to meet more people.

The best way of ensuring you improve your situation, says Carole, is to set yourself a goal. “This will trigger you into action and make you do something about your new challenge, rather than just forgetting about it. Tell yourself you want to double your score for that particular area of your life by the summer – or by the end of the year,” she suggests.

Four more ways to beat the January blues

To help brighten up your mood, here we present four more ways to boost your energy and happiness

TIP FOUR: GET BACK TO YOUR FITNESS REGIME AS SOON AS POSSIBLE
If you had a holiday from your exercise regime over Christmas and New Year, the secret is to get back to the gym as soon as possible. According to Nick Hudson, a personal fitness trainer at London’s Holmes Place Academy, if you stop exercising for more than two weeks, your fitness levels may begin to drop.

You may well find it harder to climb upstairs or walk uphill because the small blood capillaries, which are involved in delivering oxygen to the heart and lungs, start to reduce in size and number.

Apart from your fitness levels declining, you’re also likely to lose the mental benefits of exercise such as enhanced feelings of wellbeing experienced from releasing our bodies natural feel-good hormones called endorphins.

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TIP FIVE: STICK TO FOODS WITH A LOW GLYCAEMIC INDEX
You can avoid the highs and lows of mood and energy associated with the January blues by choosing foods that are digested slowly, releasing energy at a steady pace, according to Amanda Geary of the Food and Mood Project, an organisation which researches the effects of food on behaviour.

Such foods are called low glycaemic index (G.I.) foods and include whole grain bread, oats and most vegetables. The glycaemic index is a published index of all carbohydrates created by Dr David Jenkins, a professor of nutrition at Canada’s University of Toronto in 1980.

It measures the various speeds at which the body breaks down food, releases glucose (sugar) into the bloodstream and raises blood sugar levels. This speed is rated on a scale of 1 to 100. The lower the G.I., the longer it takes for the body to break down food and the steadier the rise in blood sugar, making you feel fuller for longer and giving you longer-lasting energy.

A good example of low G.I foods are avocados. Avocados are one of the highest energy providers in the fruit world. An average-sized avocado weighs about 130g and supplies 250 kcals of energy.

Avocados are potassium-rich, which makes them ideal for people suffering from fatigue, sluggishness or depression. Potassium is important for chemical reactions within our bodies’ cells. Some research shows that inefficiency of this process has been linked to depression.

High GI foods, which are best avoided, include french baguettes, watermelons and instant white rice.

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TIP SIX: GO FOR A WALK OR RUN IN THE SUNSHINE
Next time the sun is out (which is probably more often than you think) why not go for a short walk or jog? According to Dr Lance Workman, lecturer in psychology at the University of Glamorgan in Wales, even a short walk in the sun can boost your energy and mood.

When our bodies are exposed to natural light, it has the effect of boosting serotonin levels – our bodies’ natural feel-good hormones. Natural light measures 100,000 lux (the measure of light intensity), but most of us are only exposed to 200 lux sitting at our desk or at home.

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TIP SEVEN: DRINK FENNEL TEA
Fennel is an easily available culinary herb which improves digestion and thus helps clear toxic accumulations from the body, helping to improve a sluggish system.

This aromatic herb is a natural diuretic – a substance that stimulates the bladder to produce urine, helping to remove fat and water from the body.

Drinking a cup of fennel tea every day should help to stimulate your digestion and remove any excess fat that has built up in your body over the Christmas period.

How to make fennel tea

Take a handful of fennel and chop it up so that it fills a quarter of a cup. Pour boiling water over the fennel. Let it stand for five minutes to allow the fennel to be infused. Then strain and drink it.

Read more: http://www.dailymail.co.uk/health/article-154140/Four-ways-beat-January-blues.html#ixzz3xhTQoK2d
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The Adrenal Glands

THE ADRENAL GLANDS

 

What They Are:

The adrenal glands are small triangle-shaped endocrine glands that sit atop the kidneys;  looking like small hats, each is approximately 3 inches wide, and about a half inch high. These small glands mobilize your body’s responses to every kind of stress through the synthesis of more than 50 hormones, which regulate energy production and storage, immune function, heart rate, muscle tone, and other processes that enable you to cope with the daily stressors of life.

Anyone is susceptible to adrenal fatigue at some point, since no-one is immune from stress. An illness, life crisis, or a continuing difficult situation can drain the adrenal resources of even the healthiest person. However, there are factors that can make you more susceptible, which include certain lifestyles (poor diet, substance abuse, too little sleep and rest, or too many pressures), chronic illness or repeated infections such as bronchitis or pneumonia, prolonged situations where you feel trapped or helpless (bad relationships, stressful jobs, poverty, imprisonment) or maternal adrenal fatigue during gestation.

The problem of stress might not be such an issue if we weren’t compounding many stressors over the course of days, weeks, months and years without much downtime for our systems. So, while the condition of adrenal fatigue can come on suddenly when triggered by a traumatic or severe life event, most commonly it is experienced after a gradual, cumulative effect of multiple stressors. The result is that your adrenal glands, faced with excessive stress and burden, become overworked and fatigued. Some common factors that put excess stress on your adrenals are:

• Overwork, including physical or mental strain
• Excessive exercise
• Sleep deprivation
• Light-cycle disruption (such as working the night shift or often going to sleep late)
• Surgery, trauma or injury
• Chronic inflammation, infection, illness or pain
• Lack of fun or stress-relieving practices
• Toxic exposure
• Nutritional deficiencies and/or severe allergies

 

Symptoms of Adrenal Fatigue:

 Adrenal fatigue is a collection of signs and symptoms, which result when the adrenal glands function below the necessary level. As the name suggests, the paramount symptom is fatigue that is not relieved by sleep. People experiencing adrenal fatigue often have to use coffee, colas and other stimulants to get going in the morning and to prop themselves up during the day, but then are wide awake in the evening and find it difficult to go to sleep. With each reduction of adrenal function, every organ and system in your body is affected. Changes occur in your carbohydrate, protein and fat metabolism, fluid and electrolyte balance, heart and cardiovascular system, and even sex drive.

Although there are no recent statistics available, Dr. John Tinterra, a medical doctor who specialized in low adrenal function, said in 1969 that he estimated that approximately 16% of the public could be classified as severe, but that if all indications of low cortisol were included, the percentage would be more like 66%. As our lives have only gotten busier and more stressful since, more of the population is likely affected.

When the adrenals are tired, the body may experience a number of different symptoms. The most common symptoms caused by tired or worn-out adrenal glands are:

• Excessive fatigue and exhaustion
• Non-refreshing sleep (sufficient number of hours, but wake fatigued)
• Feeling overwhelmed by or unable to cope with stressors
• Difficulty concentrating, brain fog
• Prone to depression and anxiety
• Poor digestion and bloating
• Headaches with physical or mental stress, usually in the afternoon
• Low stamina, slow to recover from exercise and/or injury or illness
• Excessive sweating or perspiration from little activity
• Lower back pain and/or knee weakness or pain, especially on the side
• Dark circles under the eyes
• Blurred vision
• Hormonal imbalances and skin problems
• Extreme sensitivity to cold
• Low blood sugar
• Heart palpitations
• Sensitivity to light, or difficulty seeing at night
• Excessive mood responses after eating simple carbohydrates such as pasta, breads and sugar
• Chronic infections (bacterial, viral, fungal, yeast)
• Low blood pressure and light-headedness upon standing up
• Dry, unhealthy skin with excess pigmentation
• Lack of libido
• Tendency to startle easily

If you suspect you might have tired adrenals, address it right away. Adrenal glands are extremely important to a healthy immune system. They are necessary for proper thyroid function.

 

Just as it takes time to burnout your adrenal glands, it also takes time to rebuild them and recover. You can expect:

• Six to nine months of recovery time for minor adrenal fatigue
• 12 to 18 months for moderate adrenal fatigue
• Up to 24 months for severe adrenal fatigue

The good news is that natural treatments are very effective, and with some time, patience, and lifestyle changes it is possible to recover.

 

Salt and Adrenal Imbalance

Women with adrenal fatigue often crave salt — and many patients are surprised when told to give into this craving. Yes, salt can increase blood pressure, but low blood pressure (hypotension) is a very common sign of adrenal insufficiency. If you feel lightheaded when you get out of bed in the morning, stand up quickly, or get up out of a bath or hot tub, you may very well have low adrenal function, so including more salt in your diet could be helpful. However, not just any old salt will work; buy a good-quality sea salt or Celtic salt, as these contain other valuable nutrients.

Salt cravings in people with adrenal insufficiency are mostly due to low levels of aldosterone, a steroid hormone that, like cortisol, is produced by the adrenal cortex. Aldosterone is part of the complex mechanism that regulates blood pressure in the body, partly by helping the body to hang on to salt and water. Levels of aldosterone go up and down in a similar diurnal (daily) pattern as cortisol, and also are influenced by stress. Generally speaking, when cortisol goes up, aldosterone goes down, lowering blood pressure. If cortisol levels stay high, or if your adrenal glands run out of steam, chronically low aldosterone can disturb both electrolyte balance and cell hydration. Increasing your salt intake is one way to help restore these imbalances.

 

Here are 12 Tips to Give Your Adrenals a Boost:  

1. Give the fast food a break. Usually loaded with neurotoxins like monosodium glutamate (MSG), fast food can cause your body to be in a constant state of stress after eating it and until the chemicals are detoxified from your system. Depending on the strength of your liver’s detoxification systems that can be anywhere from a few hours to several days. It is also good to avoid sugar and refined wheat products as they pull your blood sugar out of balance.
2. Reduce your stress. Although this sounds impossible to many people, the truth is that no one else is going to reduce your stress. Wherever possible, reduce the number of stressful people in your life, stressful events, and make yourself a priority. It is important to take some time on a daily basis to release stress. Go for a walk, stop and smell the roses (literally), give a loved one a hug, practice meditation, get some rest, or practice some other form of stress management.
3. Eat plentiful amounts of fresh fruits and vegetables. Chronic stress depletes nutrients. By eating a diet that is rich in nutrients from fresh fruit and vegetables, you’ll give your body the vitamins, minerals, and phytonutrients that help it recover. Try making delicious green smoothies or add a whole food supplement in either a capsule or powder form.
4. Reduce your caffeine intake. Caffeine stimulates the adrenal glands only to cause an energy crash later on. Try herbal teas instead of the coffee. Peppermint tea is a natural pick-me-up that doesn’t stimulate the adrenal glands. Chocolate also has a fair amount of caffeine, so try other sources of magnesium (usually why one craves chocolate) such as almonds or kale.
5. Try to get at least 7 or 8 hours of sleep at night. And if possible, don’t wake to a blaring alarm clock since the noise causes a flood of stress hormones to be released.
6. Practice the yoga posture Viparita Karani. For those of you who don’t speak Sanskrit (myself included) that means “legs up the wall.”  While keeping your legs up the wall, elevate your pelvis on a bolster or folded blankets.  According to yoga expert, Roger Cole: “If the legs tire of being straight, bend the knees and cross the legs, with knees near the wall.”  According to Cole, “This pose stimulates baroreceptors (blood pressure sensors) in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels, and reduce the amount of norepinephrine circulating in the bloodstream.” 
7. Exercise regularly but don’t overdo. Exercise is a valuable release for pent-up stresses.  Just know your limits and don’t over-exercise, since while a little is good, too much of a good thing just causes additional stress. Try calming exercises such as Qigong, meditation, restorative breathing, walking, very light/restorative yoga. If you are going to lift weights, keep it moderate weight and low reps- not high intensity over long periods of time.
8. Take additional vitamin C. This potent antioxidant has been shown to induce an anti-inflammatory response to stress and mitigates the rise of cortisol. The adrenal glands use more vitamin C than any other organ or gland in the body, and this vitamin is essential to manufacture adrenal gland hormones. So, when you’ve been chronically stressed, your adrenals may have depleted your vitamin C stores. A typical dose to assist with adrenal stress is 500 to 2000 mg or higher– higher doses may be necessary in extreme cases. Citrus, strawberries, kiwi, cruciferous vegetables and green leafy vegetables are good food sources.
9. Take some extra vitamin B-5, or pantothenic acid. While pantothenic acid is naturally present in the adrenal glands, it can become depleted as hormones are manufactured in response to stress. A common dose for adrenal fatigue is 1500 mg but should always accompany a B-complex vitamin since these nutrients work synergistically.
10. Eat regularly and with some protein at every meal to stabilize blood sugar and prevent strain on the adrenals. That doesn’t necessarily mean meat. Some good vegetarian sources of protein include:  legumes (beans), nuts, seeds, avocado, and quinoa (a delicious whole grain).
11. Laugh and Play. Do something fun every day. Many of us take life far too seriously and literally need to lighten up. So bump the negative people out of your life (if not completely, as much as possible), find things to brighten your living and working spaces and bring a smile to your face. Watch comedy not horror movies, read funny stories, tickle the children and grandchildren, go for a romp with the dog or cat. 
12. Try one or more of the following non-traditional supplements:

• Siberian ginseng (Eleutherococcus senticosus). Depending on how serious your adrenal stress may be you may also benefit from herbal support from as it is also known.  It works primarily on the pituitary gland in the brain to better regulate adrenal gland function.  In adrenal fatigue, communication between the pituitary gland and the adrenals may be impaired.  A typical dose of Siberian ginseng for the treatment of adrenal fatigue is 100 to 200 mg daily.

• Ginkgo biloba – a powerful antioxidant that helps to calm free-radical production and thereby protect the adrenals from the imbalance of inputs to the hypothalamus that the free-radical damage would create.

• Schisandra: An adaptogenic herb that balances your whole body, not just a particular problem area. Schisandra can help your body deal with stress. Although you may not have heard of Schisandra before, it has been used in Chinese medicine for years to help reinforce your “qi” or life force/energy.  Along with helping to reduce stress, it also fights anxiety and insomnia, and increases your energy plus it can help with anti-aging, liver disease, boost your immune system, combat PMS, and more. Try taking about 150 mg twice daily. 

• Ginseng (Panax ginseng or Siberian ginseng): Ginseng has got to be one of the most popular Chinese herbs and prized as a cure for everything that ails you, from fevers to inflammatory illness to normalizing a woman’s menstrual cycle. It’s also been treasured for is its ability to strengthen and balance your vitality.  Ginseng promotes mental and physical vigor, stimulates the central nervous system, and helps rejuvenate your adrenal glands! Take about 200 mg twice daily to feel the effects. When you take ginseng, take it for 3 weeks and then cycle off for 2 weeks before starting again. Since you’ll be getting your energy naturally from the ginseng, you may want to cut down on the coffee and other sources of caffeine. Too much of a good thing can make you jittery.

 

Adrenal Recovery Soup:

The following vegetable soup recipe has proved helpful in adrenal support as it is rich in minerals and highly alkalizing to help balance the acidity that usually occurs in people experiencing adrenal fatigue and stress. It has a calming, soothing effect. This soup, called “Taz” comes from Dolores S. Downey’s “Balancing Body Chemistry with Nutrition” seminars.

• 16 oz green beans
• 1 cup chopped celery
• 1 zucchini, sliced or chopped
• 1 medium onion, chopped
• 1 cup tomato juice
• 1 cup spring water
• 2 Tbsp. raw honey
• 1 tsp. paprika
• 1 cup chicken broth

Combine ingredients and simmer for one hour until vegetables are tender. Add pepper to taste.

 

Magnesium Deficiency Symptoms and Diagnosis

Posted on: Monday, May 20th 2013 at 5:00 am

Written By: Dr. Mark Sircus

For the full article, go here – http://www.greenmedinfo.com/blog/magnesium-deficiency-symptoms-and-diagnosis

 

For a excellent magnesium/calcium supplement see here

 

Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.

Most doctors and laboratories don’t even include magnesium status in routine blood tests. Thus, most doctors don’t know when their patients are deficient in magnesium, even though studies show that the majority of Americans are deficient in magnesium. Consider Dr. Norman Shealy’s statements, “Every known illness is associated with a magnesium deficiency” and that, “magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient.” The truth he states exposes a gapping hole in modern medicine that explains a good deal about iatrogenic death and disease. Because magnesium deficiency is largely overlooked, millions of Americans suffer needlessly or are having their symptoms treated with expensive drugs when they could be cured with magnesium supplementation.

Few people are aware of the enormous role magnesium plays in our bodies. Magnesium is by far the most important mineral in the body, After oxygen, water, and basic food, magnesium may be the most important element needed by our bodies, vitally important yet hardly known. It is more important than calcium, potassium or sodium and regulates all three of them. Millions suffer daily from magnesium deficiency without even knowing it

In fact there happens to be a relationship between what we perceive as thirst and deficiencies in electrolytes. I remember a person asking, “Why am I dehydrated and thirsty when I drink so much water?” Thirst can mean not only lack of water but it can also mean that one is not getting enough nutrients and electrolytes. Magnesium, Potassium, Bicarbonate, Chloride and Sodium are some principle examples and that is one of the reasons magnesium chloride is so useful.

You know all those years when doctors used to tell their patients its all in your heads were years the medical profession was showing its ignorance. It is a torment to be magnesium deficient on one level or another. Even if it’s for the enthusiastic sport person whose athletic performance is down, magnesium deficiency will disturb sleep and background stress levels and a host of other things that reflect on the quality of life. Doctors have not been using the appropriate test for magnesium – their serum blood tests just distort their perceptions. Magnesium has been off their radar screens through the decades that magnesium deficiencies have snowballed.

Symptoms of Magnesium Deficiency

The first symptoms of deficiency can be subtle – as most magnesium is stored in the tissues, leg cramps, foot pain, or muscle ‘twitches’ can be the first sign. Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.

A full outline of magnesium deficiency was beautifully presented in a recent article by Dr. Sidney Baker. “Magnesium deficiency can affect virtually every organ system of the body. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches and jaw joint (or TMJ) dysfunction. Also, one may experience chest tightness or a peculiar sensation that he can’t take a deep breath. Sometimes a person may sigh a lot.”

“Symptoms involving impaired contraction of smooth muscles include constipation; urinary spasms; menstrual cramps; difficulty swallowing or a lump in the throat-especially provoked by eating sugar; photophobia, especially difficulty adjusting to oncoming bright headlights in the absence of eye disease; and loud noise sensitivity from stapedius muscle tension in the ear.”

“Other symptoms and signs of magnesium deficiency and discuss laboratory testing for this common condition. Continuing with the symptoms of magnesium deficiency, the central nervous system is markedly affected. Symptoms include insomnia, anxiety, hyperactivity and restlessness with constant movement, panic attacks, agoraphobia, and premenstrual irritability. Magnesium deficiency symptoms involving the peripheral nervous system include numbness, tingling, and other abnormal sensations, such as zips, zaps and vibratory sensations.”

“Symptoms or signs of the cardiovascular system include palpitations, heart arrhythmias, and angina due to spasms of the coronary arteries, high blood pressure and mitral valve prolapse. Be aware that not all of the symptoms need to be present to presume magnesium deficiency; but, many of them often occur together. For example, people with mitral valve prolapse frequently have palpitations, anxiety, panic attacks and premenstrual symptoms. People with magnesium deficiency often seem to be “uptight.” Other general symptoms include a salt craving, both carbohydrate craving and carbohydrate intolerance, especially of chocolate, and breast tenderness.”

Magnesium is needed by every cell in the body including those of the brain and is one of the most important minerals when considering supplementation because of its vital role in hundreds of enzyme systems and functions related to reactions in cell metabolism, as well as being essential for the synthesis of proteins, for the utilization of fats and carbohydrates. Magnesium is needed not only for the production of specific detoxification enzymes but is also important for energy production related to cell detoxification. A magnesium deficiency can affect virtually every system of the body.

One of the principle reason doctors write millions of prescriptions for tranquilizers each year is the nervousness, irritability, and jitters largely brought on by inadequate diets lacking magnesium. Persons only slightly deficient in magnesium become irritable, highly-strung, and sensitive to noise, hyper-excitable, apprehensive and belligerent. If the deficiency is more severe or prolonged, they may develop twitching, tremors, irregular pulse, insomnia, muscle weakness, jerkiness and leg and foot cramps.

If magnesium is severely deficient, the brain is particularly affected. Clouded thinking, confusion, disorientation, marked depression and even the terrifying hallucinations of delirium tremens are largely brought on by a lack of this nutrient and remedied when magnesium is given. Because large amounts of calcium are lost in the urine when magnesium is under supplied, the lack of this nutrient indirectly becomes responsible for much rampant tooth decay, poor bone development, osteoporosis and slow healing of broken bones and fractures. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones.

Magnesium deficiency may be a common factor associated with insulin resistance. Symptoms of MS that are also symptoms of magnesium deficiency include muscle spasms, weakness, twitching, muscle atrophy,  an inability to control the bladder, nystagmus (rapid eye movements), hearing loss, and osteoporosis.  People with MS have higher rates of epilepsy than controls.  Epilepsy has also been linked to magnesium deficiencies.

Another good list of early warning symptoms is

• Physical and mental fatigue
• Persistent under-eye twitch
• Tension in the upper back, shoulders and neck
• Headaches
• Pre-menstrual fluid retention and/or breast tenderness

Possible manifestations of magnesium deficiency include

• Low energy
• Fatigue
• Weakness
• Confusion
• Nervousness
• Anxiousness
• Irritability
• Seizures (and tantrums)
• Poor digestion
• PMS and hormonal imbalances
• Inability to sleep
• Muscle tension, spasm and cramps
• Calcification of organs
• Weakening of the bones
• Abnormal heart rhythm

Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Magnesium levels drop at night, leading to poor REM (Rapid Eye Movement) sleep cycles and unrefreshed sleep. Headaches, blurred vision, mouth ulcers, fatigue and anxiety are also early signs of depletion.

Signs of severe magnesium deficiency include

• Extreme thirst 
• Extreme hunger 
• Frequent urination 
• Sores or bruises that heal slowly
• Dry, itchy skin
• Unexplained weight loss
• Blurry vision that changes from day to day
• Unusual tiredness or drowsiness
• Tingling or numbness in the hands or feet
• Frequent or recurring skin, gum, bladder or vaginal yeast infections

But wait a minute, aren’t those the same symptoms for diabetes? Many people have diabetes for about 5 years before they show strong symptoms. By that time, some people already have eye, kidney, gum or nerve damage caused by the deteriorating condition of their cells due to insulin resistance and magnesium deficiency. Dump some mercury and arsenic on the mixture of etiologies and pronto we have the disease condition we call diabetes.

Magnesium deficiency is synonymous with diabetes and is at the root of many if not all cardiovascular problems.

Magnesium deficiency is a predictor of diabetes and heart disease both; diabetics both need more magnesium and lose more magnesium than most people. In two new studies, in both men and women, those who consumed the most magnesium in their diet were least likely to develop type 2 diabetes, according to a report in the January 2006 issue of the journal Diabetes Care. Until now, very few large studies have directly examined the long-term effects of dietary magnesium on diabetes. Dr. Simin Liu of the Harvard Medical School and School of Public Health in Boston says, “Our studies provided some direct evidence that greater intake of dietary magnesium may have a long-term protective effect on lowering risk,” said Liu, who was involved in both studies.

Magnesium and Epsom Salts

Soaking:

While increasing your magnesium levels, Epsom Salt also delivers sulfates, which are extremely difficult to get through food but which readily absorb through the skin. Sulfates serve a wide variety of functions in the body, playing a vital role in the formation of brain tissue, joint proteins and the mucin proteins that line the walls of the digestive tract. Sulfates also stimulate the pancreas to generate digestive enzymes and are believed to help detoxify the body’s residue of medicines and environmental contaminants.

Epsom salts are made up of the compound magnesium sulfate, and they got their name because one of the earliest discoveries of magnesium sulfate took place in Epsom, England. Magnesium and sulfate both play essential parts in the ways in which our bodies function.

 

The Incredible, Edible Cucumber

The Many Uses of a Cucumber –

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6.. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don’t have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don’t have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown to reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don’t have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won’t leave streaks and won’t harm your fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Health Dangers of Loneliness (by BeeWellBuzz)

http://www.bewellbuzz.com/wellness-buzz/loneliness/

Did you know loneliness is one of the leading causes of death worldwide? Research has shown that loneliness has a direct impact on stress, heart health and immunity.

Are You Feeling Lonely?

Loneliness is an unpleasant feeling of emptiness and solitude experienced by a person. Many people suffer from loneliness, and the feeling of being neglected or unwanted is truly depressing.

As Mother Teresa rightly said, “As far as I am concerned, the greatest suffering is to feel alone, unwanted, unloved.  The greatest suffering is also having no one, forgetting what an intimate, truly human relationship is, not knowing what it means to be loved, not having a family or friends. Loneliness is the world’s biggest problem; more people die from loneliness than from cancer, heart disease, and all the plagues that kill people in the world.”

What Are The Main Causes of Loneliness?

According to research by John Cacioppo, a University of Chicago psychologist and one of the top loneliness experts, loneliness is strongly connected to genetics. In addition, there are many other reasons why people feel lonely. Some of the causes of loneliness are:

• Lack of friendship and avoidance of relations during adolescence and childhood
• Physical abilities or mental capabilities do not match those of peers and friends
• Some psychological or social problem that leads to physical isolation
• Stress and depression
• Breakup or divorce or losing a long term relationship
• Death of a very close person or any reason of grief
• Financial loss
• Physical or health problem that is not acceptable socially

Scientifically, loneliness has been categorized into two types:

• Loneliness of Emotional Isolation: This type is associated with those who get separated from their parents and then try to find comfort through romantic partners. This loneliness is also associated with people who feel such emotions when a romantic partner is missing.

• Loneliness of Social Isolation: As the name suggests, this is due to lack of social networks and these people feel that they do not have friends or allies.

The Impact of Loneliness on Your Life

Loneliness starts from the initial stage and enters into transient stage. Transient loneliness is temporary and can be easily cured; however, if a person enters into a chronic stage then it becomes very difficult to recover easily and one needs a long term, continuous treatment.

• Chronic Disorders

Loneliness when reached in the chronic stage can become life threatening and serious problem for us. Many studies have been conducted to find out the effects of loneliness, and one study suggests that there is a correlation between cancer risk and loneliness.

• Heart Diseases

Many studies have proved that people, who face chronic loneliness, may suffer a heart attack, stroke or cardiovascular disease. It was found that lonely people had raised levels of a chemical called Interleukin 6 (IL-6), which is directly linked with heart diseases.

• High Blood pressure

A medical study has proved that loneliness can increase blood pressure by 30 points, which is highly dangerous for body parts; especially the heart.

• Poor Sleep Pattern

Lonely people suffer from poor sleep patterns, and their restorative process is diminished. They suffer from laziness and tiredness.

• Suicidal Trends

Research has indicated that people suffering from loneliness often tend to have suicidal feelings or even attempt suicide. Some people develop self-destructing habits and behaviors. This is especially evident in children.

• Schizoid characteristics

This phenomenon makes such people look at the world differently and they are declared insane. They feel alienated from people and indulge themselves in drugs or alcohol abuse.

• Weak Students

A loner child is often poor in studies and has week learning graph and poor memory.

Loneliness Treatments & Prevention

Many branches of sciences including social, medical and psychological sciences have worked to find treatments for loneliness. There are different methods and ways that are suggested to overcome loneliness in its all stages. Some of the common methods are:

1. Therapy: This is a highly successful and common treatment method. Short term therapy is done for 10 to 20 weeks (Duration may vary). This process is good for individual patients as well as groups. Some doctors suggest inclusion of medicine along with therapy for better results.

2. Medication: Some patients can only be treated through medication due to the specific nature of their problem.

3. Alternative Approaches: These alternative treatments may include:

• Dieting
• Hypnosis
• Acupuncture
• Herbal treatment
• Exercise
• Increased social interaction

4. Pet Therapy: Another very less known treatment is through pets. Yes, it has been found that having pets can not only treat loneliness but it can also cause a reduction in blood pressure, triglycerides and cholesterol.

5. Community Service: People who feel lonely are often advised to go for community service or another activity that they may enjoy. These situations present great opportunities to bring lonely people together with common interests and cultivate new friendships and social interactions.

Loneliness Can Be Contagious

A study by Cacioppo also suggests that loneliness may actually be contagious. In this study, researchers examined how loneliness spreads in social networks over a period of 10 years. The results indicated that people, who stay close to someone experiencing loneliness, were 52% more likely to get into solitary confinement and loneliness.

While loneliness is a universal human emotion, this unique and complex feeling can affect your life dramatically. Loneliness can be easily dealt with if you are willing for a change. Try to understand the effects that loneliness has on your life, both physically and mentally and make sure you focus on positive thoughts in your social relationships.

10 Ways to Instantly Feel in Balance When You’re in Overwhelm by Tamara Kerner

Well here we are. So many people are feeling overwhelmed, out of balance and fearful in their lives. How to cope?

Here are 10 ways to instantly re-balance yourself, find your center, and move forward from a peaceful place rather than from a place of reaction.

1. Close your eyes and slowly take an in breath while counting to 8.  Hold it for a count of 2 and then release for a count of 8.  This instantly calms your nervous system.  When we shallow breath, we activate the meridian points around the collar bones that stimulate the fight or flight response.  Shallow breathing is a primal response to danger.  Back in the day, we needed to stimulate this spot for the subsequent adrenaline shot so we could respond to danger quickly.  Today it just exhausts our adrenals!

2. Focus your eyes on the farthest point from which you’re sitting, driving or standing.  Notice every detail of the distant object you’re seeing.  This gives your eyes and your brain a break by disrupting your focus and relieving eye stress.

3. Put one hand on your heart and feel the rhythmic beating.  Take your other hand and place it over your stomach while slowly making circles.  This calms the nervous system immediately.

4. Light a candle, burn some incense or sage to clear the energy and then close your eyes or watch the candle for 5 minutes.  5 minutes out of your current mode can make a dramatic difference.

5.Use your Mala beads for another purpose.  Gratitude!  Close your eyes while you hold them and one by one as you move the beads in between your fingers to the next one; verbalize what you’re grateful for in your life.  After sitting and saying 108 gratitude’s; you will feel as though you’ve had a glass of wine or a prescription drug!  It’s crazy how this works.  If you have the time, repeat #4 above while doing this practice.

6. Dial the radio station to a classical station.  Classical music has been proven by science to raise levels of serotonin in the brain.  Serotonin positively shocks the brain into a better state.   Classical music not your thing?  The sounds of Crystal and Tibetan Singing bowls have the same effect on the brain.

http://www.creation-songs.com/bowls.php ORhttp://www.classicalforums.com/articles/Music_Brain.html

7. Consider restorative yoga poses. Restorative postures held 5 minutes or longer trigger the Parasympathetic Nervous System which is responsible for bringing the response system (read: Stress!) back into balance.  Active relaxation poses such as Supported Child’s Pose~balasana,  Legs up the wall pose~Virparita Karani, or Supported Forward Fold~Paschimottanasana are all excellent and easy poses to do regardless of your flexibility.

8. Get a long hug from someone close to you.  I’m talking about the complete release and surrender into another’s arms sort of hug.  Physical human contact, skin to skin, produces another calming brain hormone called Oxytocin.

9. Love a pet. Studies have shown that stroking your dog or cat instantly reduces your blood pressure and brings a sense of calm and well being to your brain.  They will love it and you will love how you feel.

10. Ask a friend for help.  When someone asks us for help we feel honored and appreciated.  Give a friend that gift by asking; then accepting.  Call a friend, tell them you feel overwhelmed and just want to receive some support and reassurance that everything is going to be okay.  Choose that one friend wisely~ you know the one that lends positive support...then accept it.   We all need a little help once in a while and it reminds us that we’re not in this place alone.

xo

Via Dailytransformations.com

Breathing: Three Exercises by Dr. Andrew Weil

Three Breathing Exercises

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each and see how they affect your stress and anxiety levels.

Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

• Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
• Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
• Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Exercise 3:
Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

• To begin the exercise, count “one” to yourself as you exhale.
• The next time you exhale, count “two,” and so on up to “five.”
• Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

Try to do 10 minutes of this form of meditation.

http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

The Healing Power of Touch

written by Edan Harari (from the BeWellBuzz.com website/blog)

Can the simple power of touch reduce stress and improve our overall sense of well-being while connecting us with our spirit? Can touch really transport us into a state of relaxation and centeredness, while bringing us more in touch with our bodies and the way we feel? Can healthy touch cause us to slow down our incessant mental dialogue and become more focused on the present? Can we really be healed by touch, even if the person providing the touch is not a trained healer? And, is it true that you can lower your blood pressure by simply delivering touch?

I have one answer to all the above: absolutely.

Touch is an extremely powerful way to heal and connect with yourself and your loved ones. Yet most of us take touch—that seemingly simple act of flesh-to-flesh contact—for granted, perhaps because most forms of touch are readily available to us at no cost. Some rarely even engage in touch. How often do we make physical contact with our friends and family? How would we feel if we would converge a bit more on a physical level? How would it affect our daily lives, our stress levels and our emotional balance?

Try this out. Next time you get into an argument with someone, try and hold their hand as you speak to them. You may notice that it’s difficult to hold hands with someone while having a heated argument with them at the same time. What does this tell us about touch?

The common statement: “Giving is receiving,” is extremely accurate in regards to touch. This is because with touch, giving equates to receiving. Even something as simple as placing your hand on someone’s shoulder while you speak to them can cause your own blood pressure to go down. As a massage therapist I’ve always noticed that when I’m practicing bodywork, I seldom feel stressed, anxious, or out of balance.

Consider the first thing we do when meeting someone for the first time: We shake hands to make an introduction. In doing so, not only do we introduce ourselves, but also present our touch to a person once considered a stranger. By allowing this new acquaintance into our lives, we are forming a new connection, opening up our private space and letting someone new into our world.

Recently, after meeting a new friend, I found it interesting to read what she wrote on my Facebook wall. “Welcome to my world,” she commented. After reading her comment, I couldn’t help but ponder the concept of how converging with one another allows us to essentially experience “their world.” We’re tapping into their energy, their frequency, or, as it’s also known, their quantum field. This is similar to how spending time with someone who is consumed with negative thoughts can slowly infect us with this mind pattern that is ineffective and can really affect our entire lives.

In Chinese Medicine, the heart and its corresponding meridians, or channels of energy, pass through the palm. When we shake hands with someone, we are basically connecting with that person on a deep level because it’s almost as if our hearts are in contact with one another. This is similar to the way a hug brings two peoples’ hearts close together—not just literally but also figuratively.

Touch is also a form of communication or simply a way to understand body language. The way in which someone grasps your hand in a handshake, for example, may betray such personal characteristics as openness, self-confidence and comfort level.

When shaking someone’s hand, notice how long they actually hold onto your hand. Take note of the type of grip they have —whether it’s feeble or firm. When you let go first, you are subconsciously communicating that you are not comfortable having that person in your space for a prolonged period of time—at least not at that actual moment. I encourage you to pay attention to that and to see if you can look deeper within you to understand why you feel this way and whether or not it serves you to feel this way. Is it fear-based?

While taking a self-discovery workshop, I was instructed to perform a series of exercises as part of the exploration process. One of these influential exercises was walking up to each and every person in the room, look at them in the eyes and then choose to introduce yourself with either a hand shake or an embracing hug. Even though I chose to hug all of these strangers instead of giving them a regular shake, the act of embracing a stranger for an extended period of time was a bit uncomfortable at first but letting go of this fear was a real breakthrough for me. Confronting this fear and letting it go gave me a glimpse of how it would be to be more willing to give others the gift of touch without worry.

This experience not only taught me to be more open, loving and non-judgmental towards others, but it also served as a gateway to come to the realization that we are all yearning for love and we could use more of it.

Do you form any judgments about others and possess a fear when connecting with them through the medium of touch? If so, what would be possible for you if you were to let go of this fear and allow yourself to fully embrace someone, in whatever way feels right for you. This could simply mean giving a nurturing hug to a friend when they need one or just to let them know how you feel about them. Think about the unlimited possibilities of expressing your love for others in a way that words cannot describe. Touch is communicative and it communicates our spirit. It’s the language of love. I believe our spirit is filled with love yet often it’s covered up with the thick layers of a protective shield that has formed to guard us from being hurt again as we have in the past.

When we are born, we come from a comfortable place where we are engulfed and shielded by our mother in the womb, as if we are wrapped in a blanket of her touch. Once we are physically disconnected from her, it seems as though we’re always seeking some form of connection with other beings, especially one where touch is involved. This is probably because we were so accustomed to it. Without it we feel alone. Additionally, it’s interesting to notice how, when we are babies, we cry when we are away from our mothers for long periods of time. Essentially, being disconnected from other people and being alone for long periods of time even affects us as adults.

There is much research regarding theories of touch, notably a popular study done by Tiffany Field at the Touch Research Institute who came to the conclusion that touch therapy has many positive effects including alleviating depressive symptoms, reducing pain and stress hormones, improving immune function and even enhancing attentiveness.

I’ve often been told that I was born with the gift of touch. This was part of the reason why I chose to be a massage therapist. Additionally, I was fortunate enough to be raised with lots of warmth and affection demonstrated by touch.

However, anyone can heal someone else using the simple but powerful sense of touch—that is, touch coupled with intention to heal. It all comes down to the biophysics of healing through touch. As much as this sounds magical or mystical, it is closely connected to the quantum field and the fact that we really are all connected.

Throughout my years of education in bodywork, I would often learn about how the body heals itself and touch simply facilitates and expedites the healing process. Knowing this gives us all the power to heal with touch, we just need to make sure that we hold others with the intention of allowing their body with the space to heal itself.

In the movie “Avatar,” the Na’vi (the protagonists) would lock their hair together and feel the bonding among their fellow Na’vi, or between them and a beast through the tips of their hair locks. I believe this is symbolic to how we as humans and animals connect through touch. In the movie, the first time the Na’vi lock their hair with another being, they experience a sense of discomfort, distress, and even anxiety. This is similar to how touch can sometimes bring emotional baggage to the surface. Touch really taps into that part of our minds that we try not to think about. Our fears can easily come to the surface and we feel exposed. It gets us in touch with our body and our feelings. Since touch usually involves our body, it makes us more attentive to it and less on our thoughts.

Healthy touch is not only healing but it is also warming. It warms our spirit. It’s reassuring. It reassures us that everything will be okay and that we are not alone in this world. We are all connected and we share a bond with other humans and living beings. Besides for being connected in the quantum field, we are also connected because of our commonalities. We all have blood running through our veins. We all need to breathe in order to survive. We are one and when we are alone, lacking touch, ultimately, we turn to food, sex, alcohol, drugs, gambling, or even knowledge and power to fill the emptiness inside of us. Lacking touch in our lives can lead us to a sense of lack within us which can cause us to having addictive behaviors such as overuse of any of the aforementioned things. Incorporating healthier, nurturing and healing touch in our lives may just bring us one step closer to living in a peaceful and loving world where harmony is at the forefront and everyone matters. So touch on and spread the love!

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