Tackle Stress Successfully via Breathing Exercises

 

Every day we are faced with a cascade of potential stressors. Meeting near-impossible deadlines, fear of being laid off, a mountain of household chores, family pressures, seeing the latest disaster on the news – all these make our adrenals go into an overdrive, leaving us stressed and depressed. It is hard on our body, horrid for the psyche and tough on our emotional self. Thus, we need to find super helpful stress management techniques to counter stress effectively. Breathing exercises specially designed to relieve psychological stress are restorative and give your nervous system a chance to rest and recuperate. Take a deep breath. Take one more. Do you feel a wee bit less stressed out? Yes, it does work! You've probably already been told, and you've probably also read – ‘take a deep breath and calm down’. Now, while it is very sound advice, the advice is incomplete! You’ve been told to take a deep breath, but you haven’t been told how to take a deep breath! A good breathing technique is easy and effortless, but super potent and tells you how to breathe right, and that's what I'm going to show you! Breathing right – a sharp weapon in your stress-buster armory! Breathing exercises are the most vital coping techniques to manage your stress well. In fact, they can become your key to peaceful repose! All the traditional relaxation methods - Yoga, Tai Chi, and Meditation highlight the significance of breathing right. So, come on, let’s breathe right! Put one hand on the belly button, the other on your chest. Inhale; you’ll discover that you tend to use your chest muscles only while breathing, rather than the muscles of the belly. When you breathe in a shallow manner, it promises you all the air that you need to live, but when under undue stress, when you breathe shallowly, you tend to develop hyperventilation, light-headedness and anxiety. This stems from taking short and shallow breaths! The first and foremost thing I ask my patients who have been diagnosed with panic disorders and undue stress to do is to learn and imbibe abdominal breathing.

Deep Breathing Exercises to combat anxiety    

         

Deep breathing exercises help grapple with stress effectively. Here are 3 exercises that’ll help you calm down and center yourself:

The Abdominal Breathing

·         Place one palm over your chest and the other over your tummy. Your hands will guide you as to which muscles are coming in to play when you breathe.

·         Exhale slowly through your mouth.

·         Close your mouth and hold your breath for 5 seconds.

·         Now, inhale slowly through the nose and push the tummy out when you take the air in. Use the muscles of the belly to pull in the air. Once you've taken in as much air as you possibly can; stop.

·         Now hold your breath. For how long? Well, it’s for you to decide. Pause for as long as feels comfortable and easy.

·         Exhale through your mouth and suck the abdomen inwards. Hold your breath again for couple of seconds.

·         Learn to breathe more slowly and steadily than you used to.     

The Equal Breath – Sam Vritti Pranayama

·         Sit comfortably; and focus on your breathing.

·         After a few minutes, integrate a mental count; and make the inhalation as well as the exhalation each 4 beats. Maintain this for 5 rounds.

·         Gradually increase the inhalation and exhalation to 5 beats each. Slowly and steadily proceed to 10 beats. This may not be possible the first time you start, but will most definitely happen with regular and sustained practice.

·         Try to understand how your body and mind feel. The body tends to hold on to a lot of tension at various places; try to relax and unwind.

·         When you feel like ending the session, start breathing normally. Once again check with how your body and mind feel. Do you feel less distraught and calmer, compared to when you started? Try to integrate this practice in to your everyday schedule for fabulous results.

The Humming Bee Breath – Bhramari
The Humming Bee Breath or Bhamari is exceedingly effective in the successful management of anxiety.

·         Sit comfortably. Gently close your ears with the thumbs. Close your eyes and place the other fingers over them; and relax your shoulders.

·         Inhale slowly; when you exhale make a humming sound in the palate of the mouth.

·         Perform 10 rounds.

·         It is very essential that you inhale and exhale slowly and unhurriedly.

·         You will feel the vibrations in the brain, face, throat, chest and the rest of the body. Sit still after 10 rounds for about 5 minutes; slowly open your eyes and end the session.

Pranayama or the Yogic way of breathing correctly is controlled and regulated breathing; it helps increase vitality and boosts mental focus. Deep breathing has the potential to perk up our mood and psychological state. It calms the nervous system and helps defy physical and mental tension. Deep breathing techniques help you unwind when you get uptight and helps de-stress proactively.

Reference: The Yoga Bible

 

Home Remedies for Uterine Adenomyosis: Natural Treatment and Yoga

 Adenomyosis is vastly different from endometriosis (a disorder wherein the endometrial lining of the uterus gets implanted outside the uterus). On the other hand, those having adenomyosis often have endometriosis. Adenomyosis is characterized by severe menstrual cramps and heavy bleeding; and usually disappears after menopause. Although most doctors recommend hysterectomy, there are a host of natural cures and home remedies that help alleviate the symptoms successfully.

What is Uterine Adenomyosis?

Uterine Adenomyosis
Image

Adenomyosis develops when the endometrial tissue, normally lining the uterus, is present inside and grows into the muscle wall of the uterus. By and large, adenomyosis develops late in the childbearing years after having children.

The cause is not yet known. Probable etiological factors include:

• Experts suppose that adenomyosis occurs due to an infiltration of the endometrial cells from the uterine surface into the muscle of the uterine wall. Incisions made during a surgery such as a cesarean section is known to encourage invasion of the endometrial cells into the muscle wall.

• Some hypothesize that adenomyosis may originate in the uterine muscle from endometrial tissue that may have got deposited when the uterus developed within the fetus.

• Inflammation of the lining of the uterus during the post-partum phase can trigger a breach in the normal border of cells that line the uterus.

Adenomyosis depends up on the presence of the hormone estrogen in the body. At menopause, when the production of the hormone reduces, adenomyosis tends to go away.

 

Adenomyosis Symptoms

 

Adenomyosis is typified by:

• Heavy and / or protracted bleeding during the period. Bleeding in between mensus may also be common. Blood clots may be passed during the periods.

• Severe, agonizing and excruciating menstrual cramps. Cramps tend to worsen with age

• Pain during intercourse

• You may notice that the lower abdomen feels bulky or feels tender

• Occasionally, adenomyosis may be asymptomatic

Risk factors associated with adenomyosis are:

• Childbirth

• Having had a uterine surgery, such as a Caesarean section 

• Middle age

Natural Treatment and Yoga for Adenomyosis



Yoga Helps Manage
Uterine Adenomyosis

There are some natural treatment options for the management of adenomyosis of the uterus,

• Soak in a warm bath before and during the period; heat will help allay the menstrual cramps significantly.

• Use a heating pad on the abdomen.

• Aromatherapy is excellent for the management of the distressing menstrual cramps. Marjoram essential oil and Clary Sage essential oil are beneficial for the pain and discomfort associated with adenomyosis. Use repeated hot compresses of these essential oils over the abdomen.

Furthermore, experts also advise exercising on a regular basis; exercise can help suppress and decrease the symptoms of adenomyosis to a very great extent. Yoga Asanas such as Bhujangasana, Adho Mukhasana Supta Badhha Konasana and Utthita Anguli Sukhasana have been recommended time and again for severe menstrual cramps. Practice these everyday for 20 minutes; do not practice during your periods.

Home Remedies to Treat Uterine Adenomyosis

 

There are certain home remedies that can be useful in management of uterine adenomyosis,

1.  Ginger:have a glass of ginger tea one week before your period and during the period. Ginger is packed with compounds known as gingerols; gingerols are powerful anti oxidants that help decrease inflammation and consequently, help manage the pain. Boil about 1 inch of ginger in a glass of water and consume.
2. Turmeric:turmeric too is an excellent anti inflammatory food. Turmeric has curcumin that works as a potent anti inflammatory agent. Boil 1 spoon of powdered turmeric in a glass of milk and consume every morning during your menses.
3. Calcium and magnesium: ensure that you take these supplements at least thrice a week; higher doses must be administered only during the menses. Calcium and magnesium ease the pain of cramps appreciably. However, do confer with your health care professional before embarking on to supplementation.

Natural Remedies for Scabies Itch Treatment in Humans

Scabies is a skin condition that is caused by tiny mites and affects individuals belonging to all races and social classes. There are two basic forms of itch mites that affect humans, namely crusted and non-crusted. While, both the forms are equally virulent, crusted scabies are more contagious and often affects individuals with poor immunity. Though the most commonly prescribed lotion Permethrin (5%) is effective in the management of the condition, there are certain natural remedies and home based treatments that are equally potent and associated with fewer risks.

                       

What is Scabies Itch?

 

Images of Scabies

Scabies caused by Sarcoptes scabieiis extremely contagious and spreads rapidly via close physical contact. Since scabies is exceedingly transmittable, doctors advocate treatment for the entire family or contact groups to eradicate the mite completely.

There are two basic types of scabies- non crusted which is more prevalent in the regular population and crusted scabies, which affects high-risk groups, such as, those who have a chronic health condition that weakens the immune system, people in hospitals and old people. While experts suggest that both the forms are equally virulent, crusted scabies usually has a more severe manifestation and spreads rapidly.

 

Scabies Itch Causes

 

Scabies is caused by Sarcoptes scabiei, an 8 legged mite. The female burrows underneath the skin and produces a tunnel where she deposits the eggs. The eggs hatch within 3 - 4 days, and the larvae come to the surface of the skin, where they mature and spread to other areas of the body and to other people. Close physical contact and sharing bedding and clothes with an infected person causes a spread.
 

Since the female burrows through the tunnels at night, the symptoms are typically aggravated at night.

 

Symptoms of Scabies in Humans

 

Common sites include: armpits, between fingers, inside of the wrists, inner elbow, around the waist, soles of the feet, buttocks, knees, around the breasts, scalp, and genitals. Here are some of the common symptoms associated with scabies or itch mites

• Itching is the chief symptom; it is usually intense at night. Itching occurs due to the body’s allergic response to the mites, the eggs and their waste products.
• Irregular and thin burrows made up of small blisters are present. The burrows appear in the folds of the skin.
• Severe itching may result in scratching of the skin resulting in petechia or blood spots. These sites are prone to secondary infections due to exposure.

Natural Treatment for Scabies Itch

  

The treatment comprises of eliminating the infestation with medicines. A number of lotions and creams are available which have to be applied all over the body, and left on for eight hours. Your health care professional will recommend - Permethrin 5 percent, Lindane and Crotamiton; these contain chemicals which destroy the scabies mites and their eggs. Confer with your doctor to understand what is safe for you. These drugs kill the mites rapidly; however, you may find that the itching does not stop for several weeks,

Essential Oils Help Allay
Itching Significantly

• Recent studies have shown that local application of tea tree oil is equally effective in elimination of these mites. Tea tree oil is considered to be a potent antimicrobial agent and should be applied at night, just prior to going to bed. Warm water bath with a few drops of tea tree oil can also be beneficial. Blend 5 drops of Lavender essential oil with 10 drops of tea tree oil and apply to the affected area. Lavender helps ease the itching significantly, whilst Tea tree is effective in the eradication of most infectious conditions.
• Also maintain optimum skin hygiene, as this is considered to be the leading cause for the condition.
• It is essential to treat clothes and bedding of the infected individual to kill live mites as soon as medicines are administered. Wash everything in hot water and dry them well. Items that can’t be washed or dry-cleaned should be placed in a closed plastic bag for a week. In case of crusted Norwegian scabies, wash the bedding every day, also, wash the floors, walls and furniture.

 

Home Remedies to Stop Scabies in Humans

 

While treatment options are available, there are certain home remedies that can help boost the natural immunity and help deal with the condition promptly,

1. Apply a cool, wet cloth to the irritated areas of your skin; it will help reduce the discomfort and itching successfully.
2. Vitamin C supplements: consult your doctor and start a Vitamin C supplements it will help boost the working of the immune system and expedite healing.
3. Local application of turmeric powder and paste of garlic can help alleviate the inflammation and irritation. Apply the mixture to the affected site and the symptoms will get alleviated promptly. 

Scleroderma and Acid Reflux: Home Remedies and Natural Treatment for Systemic Sclerosis



Scleroderma Affects
the Working of the GI Tract

Scleroderma is an autoimmune condition with an annual incidence of 19 million cases. The condition, also referred to as systemic sclerosis, is three times more prevalent in females, though significantly higher in middle aged females. The prevalence is higher in specific races like African Americans and Native Americans.  The condition has several subsets and prognosis can be predicted only after the specific subset manifestations are clear. Home remedies and Natural treatments can provide palliation.

 What is Scleroderma?

The disease is characterized by tightening and hardening of the skin and connective tissues of the body, which is attributed to injuries to the small arteries. There are two basic forms,

·        Localized or limited scleroderma affects only the skin and prognosis is typically good.

·        Diffused scleroderma tends to impairs internal viscera, such as the kidneys, heart, lungs, and digestive tract.

 

This article will focused at complications of the digestive tract while kidney and heart symptoms are covered in separate sections.

 Systemic Sclerosis Causes

 

While there is no obvious cause linked with the condition, there are certain speculations which attempt to explain the onset of this condition,

·        Genetic predisposition is considered to be one of the leading explanations, explaining the specific high prevalence in certain races. Cytomegalovirus is also linked with the condition.

·        Some suggest an autoimmune mechanism which is triggered by circulating maternal blood in fetal cells, resulting in a foreign body reaction.

·        Certain chemotherapy agents and exposure to occupational solvents have also been linked with the onset of the disease.

Acid Reflux and Scleroderma

The clinical features of systemic sclerosis depend on the degree of internal and external involvement; it can badly affect the skin, blood vessels, GI tract, kidneys, and lungs. Here are some of the gastric symptoms of systemic sclerosis

·        Approximately 90 % of the patients diagnosed with scleroderma have some degree of gastro-intestinal involvement; with about half being symptomatic Acid reflux is a common manifesting symptom, which can damage the portion of the esophagus close to the stomach.

·        Additionally, some may develop a problem with absorption of nutrients if the muscles of the intestine do not move the food properly.

·        Severe GI problems are: malabsorption, intestinal pseudo-obstruction, diarrhea, constipation, decreased peristalsis, and bowel incontinence.

Home Remedies for Scleroderma Treatment

This article is specifically providing information on home remedies that can be beneficial in the treatment of GI symptoms associated with scleroderma,



Aloe Vera Juice
allays Acidity in
Scleroderma

1.       Mint soothes the lining of the GI tract. It is the best remedy for heartburn and acid reflux; and ameliorates acidity almost instantly. It is a carminative, expels gas and prevents crampy stomach pains. Make a decoction of 5 to 10 mint leaves and consume daily.

2.       Ginger is packed with a compound called gingerols. Gingerols are effective inflammation-fighting agents. They help allay inflammation, alleviate pain and discomfort and perk up digestion. Ginger tea, twice daily is an excellent medication for systemic sclerosis.

3.       Have ½ cup of aloe vera juice three times every day; aloe vera reduces acidity and stomach upsets successfully. It also helps manage constipation effectively and peps up the working of the alimentary canal.

4.       Having a bowl of yogurt everyday will help restore the GI functioning to normal. Yogurt is packed with beneficial bacteria; thus one bowl of yogurt will help reinstate the normal balance of healthy bacteria in the digestive tract and will effectively deal with both constipation as well as diarrhea.

Natural Treatment for Acid Reflux and Scleroderma

In addition to the home remedies, it is vital that you handle the stress that a chronic ailment such as scleroderma triggers.

·        Meditation and Yoga are very vital in dealing with stress and help enhance the ability to cope with the distressing symptoms of the condition.

·        Regular exercise like jogging, early morning walks, etc can also act as health boosters. Avoid heavy excercises like lifting weights as they may further aggravate the symptoms.

·        Nux vomica is a homeopathic drug which acts wonderfully on the gastro-intestinal system. It helps improve bowel movement, enhances digestion and absorption and effectively treats nausea, vomiting, heart burn and acidity. It is also useful for incontinence of the bowel. Frequent dosage is recommended, about 5 to 8 times daily. 

Natural Treatment for Carpal Tunnel Syndrome? Excercises and Home Remedies

The carpal tunnel syndrome is considered a disorder of the modern times, however it has been recognized since 1880s. Carpel tunnel syndrome signs and symptoms include pain in the wrist and tingling numbness. Carpel tunnel relief at home comprises of vitamin supplements and simple carpal tunnel exercises. This article provides information about carpel tunnel syndrome and its home treatment.

What is Carpal Tunnel Syndrome?
 

The bones and ligaments in the wrist (carpus) form a passageway which is called the carpal tunnel. The median nerve that governs the movements and sensations of the hand, and tendons connecting the arm muscles pass through this tunnel. 
The tunnel may narrow due to swelling of the tendons or ligaments, fluid retention or dislocation of a bone. This narrowing may constrict the median nerve, and cause pain, weakness, tingling, and numbness.

What Causes Carpal Tunnel ?

Here are some of the common causes that are associated with the development of symptoms associated with carpel tunnel,

• This condition develops due to stress injury caused by long-drawn-out repetitive movements of the fingers and hands, such as, typing, playing musical instruments, knitting, etc. These tend to inflame the tendons and ligaments, making them swell and thereby compressing the median nerve.
• Hormonal changes due to pregnancy, menopause , taking contraceptive pills or Hormone replacement therapy can trigger or aggravate the condition.
• Trauma or injury to the wrist is another important causative factor.
• Diabetes, hypothyroidism, rheumatoid arthritis, and Raynaud’s disease may produce carpal tunnel syndrome as well.

The condition is characterized by:

1. Shooting pain on the wrist and forearm; pain may radiate to the and shoulder and neck
2. Tingling numbness in the thumb and first 3 fingers
3. Weakness of the hand; difficulty in lifting objects

How to Treat Carpal Tunnel Naturally?  

The symptoms come on gradually or suddenly. Furthermore, the symptoms may last for a few days and disappear without any treatment or may persist for months needing medication. Consulting a doctor is essential in case you have an underlying disorder such as diabetes or hypothyroidism; there is excessive pain and stiffness; or you cannot day to day activities.

Here are some simple tips on how to treat the condition naturally,

• You must take regular breaks if you are performing repetitive activity using the hands. Shake your hands frequently and flex your fingers.
• When the pain comes on, apply ice for 15 minutes. Ice will alleviate the pain and diminish the swelling and inflammation.
• When you lie down, elevate the wrist with a pillow.
• Restrict your intake of salt. Salt causes water retention, which can set off swelling and worsen the condition to a great extent.

Home Remedies for Carpal Tunnel Treatment

There are certain home remedies and natural treatments that can help in the management of this condition at home,

Turmeric Reduces
 Inflammation

1. Vitamin B complex: vitamin B helps manage the tingling numbness effectively; it is important in marinating a healthy nerve tissue, decreasing inflammation and enhancing circulation. A supplement thrice daily till the symptoms subside is advised.
2. Turmeric: Turmeric has strong anti-inflammatory properties and relives the pain significantly. Add 1 spoon of turmeric powder to a glass of milk and have daily, until you see improvement.
3. Ginger: is another powerful anti-inflammatory agent. The herb is packed with gingerols; gingerols reduce swelling and inflammation and thus help manage the pain. Add 1 spoon of dried ginger powder or an inch of grated fresh ginger to a glass of water and boil for 10 minutes. Have this decoction twice every day.



Stretching Exercise for
Carpal Tunnel

Hand Exercises and Simple Stretches


Certain exercises will help alleviate the symptoms of carpal tunnel . They stretch and strengthen the muscles of the forearm, lessen the tension on the tendons that pass through the tunnel, ease the pressure on the median nerve, stretch the ligaments, and help blood flow out of the  tunnel, thus decreasing fluid pressure.

Confer with your physical therapist about the various exercises that will provide relief from the symptoms of carpal tunnel.

Treat Rosacea Naturally with Home Remedies and Supplements

A ruddy complexion of many fair skinned people may not be a healthy glow; it could be a sign of rosacea. Although there isn’t any cure, rosacea symptoms can be effectively controlled by following a rosacea diet and certain specific home remedies. Treatment for rosacea predominantly comprises of vitamin and mineral supplementation and good skin care.

What is Rosacea? 

Red Blotches of Rosacea

A skin condition that is relatively common and affects fair skinned people. It is typically characterized by redness of the cheeks, nose, chin and forehead. The disorder is commoner in women than in men; however, the symptoms tend to be more severe in men. 

Rosacea Symptoms and Causes

Some of the commonly observed symptoms associated with this condition include the following, 

• Recurrent patches of redness on the cheeks, chin, forehead and nose
• Tiny blood vessels may be seen under the skin
• You may feel as if the skin is pulled tight across the face.
• Bumpiness and swelling
• Eyes become red, blood shot and itchy
• In severe cases, the nose may develop extra tissue

The condition occurs when the blood vessels in the skin lose their elasticity and dilate easily; sometimes permanently. This may occur due to genetic reasons or environmental factors. An abnormality in the blood is a possible cause as well. Hot and spicy foods and beverages, alcohol, stress, caffeine, nicotine, vigorous exercises and hormonal changes and certain medications are significant triggers.

Home Remedies and Supplements or Rosacea

Vitamin and mineral supplements are known to be of immense help in the effective management of the condition. Given that, it is a chronic condition, treatment needs to be continued indefinitely. Also, it can take up to a month before initial improvement is seen.

 

• Vitamin A: vitamin A is very essential for a healthy skin. An insufficiency of the vitamin makes the skin cells hard and the protective effect of the mucus declines. 25000 I.U. per day is recommended for 2 months; thereafter reduce the dosage after conferring with your physician.
• Vitamin C: Vitamin C is a powerful antioxidant that protects the skin damage. It also strengthens the membranes that line the blood vessels and the connective tissue between skin cells. Vitamin C also reduces the release of histamine, which widens blood vessels in response to an allergen or an allergic reaction.1000mg thrice daily is advocated.
• Vitamin B: vitamin B complex deficiency is very common in people having rosacea; thus supplementation is necessary.
• Zinc: Zinc helps heal the top layer of the skin and regulates levels of vitamin A in the blood. 30 mg per day is advocated.
• Flax seeds:  Flax seeds are packed with essential fatty acids that help decrease inflammation, and regulate prostaglandins, which stimulate contraction of blood vessels. Have 3 spoons of flax seeds daily.

Chamomile Tea Wash

Rosacea Natural Cures and Treatment

There are certain useful tips that can help prevent and alleviate some of the symptoms associated with the condition,
 

• You must wear sunscreen when you leave the house. It helps protect the skin from sun damage and wards off inflammation.
• Use grease-less and fragrance free make up and skin products. Do not use astringents on the face. Never rub your face after washing.
• Chamomile and calendula tea is an effective home remedy .Make a strong tea using herbs chamomile and calendula and a cup of hot water. Let this tea sit for 20 minutes; then strain and cool. Use this as a face wash everyday.
• Local application of tree tea oil is also vital in the management of the condition. While tree tea oil is more potent in management of acne vulgaris ( a relatively lesser severe version), it can provide short term relief.