How to reduce stress and....slowly Change Your Life?

Our daily lives are imbued with stress. Some amount of "good" stress is necessary to help us get out of bed, plan the tasks of the day and focus on the high priority items that will help us reach our goals and make us feel good. However, with the overwhelming list of things that must be done on a daily basis, and the press of unexpected interruptions and irritations that stem from various sources, there is no surprise that "good" stress quickly reaches unhealthy levels. A state of continued high, unhealthy stress is the root of many deadly diseases. Getting to the root and take action is essential. 

1. First, one must set limitations of what is key and what is not. It is not as easy as it sounds. Focusing on the important means cutting out unimportant stuff.
2. Make time to do the small things that fill your life with joy. It can be any hobby like gardening or playing with the puppy or going for a walk. Often, these are the ones that drop off our list first. Keep them. 
3. Set aside a "Magic Time" when you must not be disturbed. Value this time. Don't allow email, FB, twitter or other social networks to distract you. Focus on what you must get done during this time. Your #1 priority. Regular focus, say for two hours daily, will help you make steady progress -- instead of a last minute marathon session that will exhaust you.
4. Take up Yoga or Meditation. It is a great stress reliever. Or listen to inspirational messages. Read a book. Listen to Music. Relax. 
5. Be grateful for the small stuff. It is a good practice to remember 5 things daily that make you feel grateful - even that small hot cup of coffee counts! 
6. Feel connected to the universe as you go about your day. You are not an island. The innate trust that the universe has your back, and everything is unfolding as it should, is a big help to diffuse a sudden build-up of stress. Remember when we were kids? We did not worry as much, because we never felt so stressfully responsible -- we did our thing, and our parents were there for us. It's that same feeling we need to recapture -- to keep doing our best, and let the universe carry the load of the world: not us :-)

Mind science research suggests that the key to most of the things we want in life, whether it’s abundance, career success, health, happiness or enlightenment, lies in a particular state of mind. 

Our brain is made up of billions of brain cells called neurons, which use electricity to communicate with each other. The combination of millions of neurons sending signals produces an enormous amount of electrical activity in the brain. Scientists call these "Brain waves" because of its cyclic, 'wave-like' nature. Our mind regulates its activities by means these electric waves which are registered in the brain. Beta waves occur during our waking state and Delta waves occur during deep sleep. For relaxation, the other two types of waves, the Alpha and Theta brainwave frequencies, are of specific interest.

• Alpha occurs when we are in a state of physical and mental relaxation, mildly aware of what is happening around us: its frequency are around 7 to 13 pulses per second. 

• Theta occurs at more or less 4 to 7 pulses and it is a state of somnolence with reduced consciousness.

We attain these states of mind during sleep - as we approach the state of deep sleep. If we are able to achieve these states consciously, then we have learned the technique to reduce stress significantly. The question is… how to achieve this state of mind during waking consciousness? 

Organizing our day, setting limits, making time to do the things we enjoy, taking time to relax, regular practice of Yoga and Meditation, listening to music and inspirational messages helps. Remembering to smile often and being grateful for the small things has a magical effect too. In other words, taking control of our day, and introducing small changes that will help our mind slow down a bit and relax, will go a long way in helping us to reduce stress and live a full, healthy life -- and achieve more in the long run. The best thing we can do for ourselves is not drive our minds insane with incessant activity from endless to-do lists. Inject some white space too -- via relaxation techniques that work best for you. 

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kEEP YOURSEF HYDRATED THIS SUMMER

Useful tip for healthy you.

African American Pioneers in Health Care

Celebrating February as Black History Month -

African American doctors are great contributors to the medical field and have made significant contributions in the areas of cancer, cardiology, HIV-AIDS, neurology, pathology, and radiology-just to name a few. In honor of Black History Month, AKOS salutes the great pioneers in medicine-both past and present-who tirelessly work to improve the health status of all Americans.

To name a few..

1. William Edward Allen Jr., a radiologist, was the first African American certified x-ray technician, and established the first and only African American Women’s Army Corps School for x-ray technologists.
2. Otis Boykin invented pace maker controls.
3. Phil Brooks invented the disposable syringe.
4. Benjamin S. Carson is the youngest chief of pediatric neurosurgery in the nation.
5. Rebecca J. Cole was the first African American woman to graduate from the Woman’s Medical College in PA.
6. Michael Croslin computerized blood pressure devices.
7. Charles Richard Drew developed a way to preserve blood, created the first blood bank, the American Red Cross, and developed a method to efficiently store blood plasma. He was a surgeon, medical scientist and educator.
8. Joycelyn Elders was the first African American to serve in the position of Surgeon General of the United States.
9. Solomon Carter Fuller was the nation’s first African American psychiatrist and a neurologist.
10. Myra Adele Logan was the first woman to perform open heart surery.
11. Vivien Theodore Thomas worked on experiments on surgical shock and blue baby syndrome.
12. Jane Cooke Wright developed anticancer drugs.
13. Daniel Hale Williams was the first doctor to successfully perform open-heart surgery.
14. Lonnie Robert Bristow, Physician -First African American President of the American Medical Association

And the list goes on...

Courtesy: Florida healthcare

Exercise is FUN

Step right up! It's the miracle cure for keeping YOU Healthy & Beautiful...

Look no further than EXERCISE. The health benefits of regular exercise and physical activity are hard to ignore.

1. Exercise controls weight
2. Exercise combats health conditions and diseases
3. Exercise improves mood
4. Exercise boosts energy
5. Exercise promotes better sleep

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day.

Healthy You makes you BEAUTIFUL

Most women (and some men) go to great lengths to make sure that their skin glows and they look attractive. However, beauty is skin deep and what you eat determines how you look. A diet rich in antioxidants and vitamins is considered good for your skin. But, if you are confused as to what food items you should eat, we give you a list of 12 foods that can make you more beautiful from within:

Sweet potatoes: They contain vitamin A which is anti-inflammatory and helps fight off acne-causing bacteria. It also has vitamin C which helps prevent acne and heals it if you already have it.

Pumpkin seeds: It is packed with zinc, an essential in the creation of new skin cells and an aid in protein synthesis and collagen formation. It controls the production of oil in the skin and adds colour and brightness to the complexion.

Apples: Vitamin C found in these fruit, helps to firm and tone the skin. It prevents free-radical damage, protects your skin cells and delays signs of ageing.

Beets: They are a great source of anthocyanins – a powerful antioxidant that reduces inflammation and slows down the ageing process and helps prevent wrinkles. Beetroot is also good for overall health.

Carrots: For the ultimate anti-ageing, wrinkle-fighting boost, add vegetables high in vitamin C like carrots in your diet which can protect and improve your skin. They are high in beta carotene which the body converts to vitamin A. Vitamin A is one of the most important nutrients for healthy skin. You can also make these anti-ageing potions using veggies.

Strawberries: Mashed strawberries mixed with honey, avocados or yoghurt can bring a healthy radiance to the skin. But you can also use the juicy red fruit to whiten teeth. Strawberries contain malic acid, a natural whitening agent.

Lemons: Lemons are rich in vitamin C, which plays an important role in the synthesis of collagen in the body. For this reason, the regular use of lemons – both internally as part of the diet and externally on the skin – can help keep your skin healthy and free from scars. You could also use lemons for skin problems like acne, blackheads, etc.

Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.

Tomatoes: Tomatoes have an antioxidant called lycopene which acts as a sunscreen from within and has anti-ageing properties too. Tomatoes are acidic in nature and applying their pulp to the pimple causes the skin to dry and the pores of the skin in the region get tightened.

Spinach: Spinach is loaded with antioxidants which can help reduce the onset of wrinkles making it a good anti-ageing product. It also strengthens your skin tissue and has anti-inflammatory properties which helps flush out the toxins.

Amla: The extract of amla is rich in Vitamin A. This vitamin is essential in collagen production, a compound that keeps the skin looking young and elastic. Amla when consumed on an empty stomach has properties that slow down the degradation of collagen and helps the body produce more.

Banana: A good source of iron, magnesium and potassium and helps reduce menstrual cramps. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.

Courtesy: Health.india.com. Times of India

'LIVE A STRESS-FREE LIFE'

Yes, you are busy and, of course, you don’t have time for meditation and deep breathing — so, more often than not, you are a bundle of nerves and are prone to stress that wrecks your routine. Living a streefree life is not an elusive dream, rather, it can be attained easily, if one follows a few a simple rules and modifies one’s lifestyle a wee bit. Here are a few tips that one can incorporate into routine...

IS YOUR MENTAL ARMOUR STRONG ENOUGH?
For being stress-free all the time you need a proper control over just one thing — your mind. Your mind should be inside a protective armour that cannot be disturbed by the little mundane things of life and cannot be moved to disquiet unless you wish to. “And for that you need to meditate, more than once, every single day,”

TRY THIS: You can do this anywhere — while traveling to work in a car, bus or even local train, or while sitting at your desk in office — close your eyes and notice your breathing. Notice how the air feels as it goes up your nostrils. Do this for around eight to 10 minutes and at least twice a day.

CATCH UP ON THOSE FORTY WINKS
Sleep experts continue to reiterate that sleep is extremely crucial when it comes to dealing with stress. Experts say that when we get a good night’s sleep, our stress hormones, cortisol is suppressed and other hormones that improve our resistance to stress are released. Sleep expert Dr S Ramnathan Iyer says, “Getting seven to eight hours of sleep is essential for adults and you must not miss out on that.” And where and how you sleep is also of importance to get a stress free shut-eye. Neuropsychiatrist Dr Rajesh Parikh says, “Avoid keeping mobile phones near your pillow when you fall asleep to avoid the harmful effects of radiation.”

TRY THIS: Whenever you know that your day has been demanding, you should make sure that you retire early that night. Ideally, one should not have a television in the bedroom. Anything that reminds you of work should be kept outside the bedroom to avoid distractions. Stop all the noise inside your head — stop thinking when you are preparing to go to sleep.

DON’T LIKE EXERCISING?
When you exercise, your brain cells are fortified and they are not as vulnerable to stress as they would otherwise be and also, if you are exercising regularly, your stress levels will be minimized naturally.

TRY THIS: Do not be a gym rat all the time. Take to outdoorsy exercises. Brisk walking can really make you feel invigorated and the pleasant exercise can make you get rid of toxins. Or, you could also just spend some five to 10 minutes outdoors, maybe near a water fountain outside your office or some pretty garden nearby.

PET PROJECT
Research has shown that when you spend quality time with your pets you are calmer and stress-free. Pets can gauge your inner turmoil. They can give you some really great moments. TRY THIS: If you have a pet you must make sure to spend some more time with it and play with it. If you do not own a pet then probably you can offer to walk your neighbour’s dog. You could take care of your friend’s pet cat when they are away.

Courtesy: TOI, 15th Feb 2014

Healthy You...makes Beautiful You!

Start Early for Good Oral Health Habits...

You may wonder whether it’s important to take care of your child's first teeth, which will fall out in early childhood. However, healthy adult teeth start with healthy teeth during childhood. That’s why starting infants off with good oral care can help protect their teeth for decades to come.

Steps to keep your teeth and your mouth healthy -

- Understand your own oral health needs.
- Brush and floss to remove plaque
- Limit snacks, particularly those high in simple sugars, and eat a balanced diet.
- If you use tobacco in any form, quit
- Examine your mouth regularly
- Visit the dental clinic regularly

Top 14 Super Foods for Teeth

1. Kiwi. Most fruits contain Vitamin C, which is vital for the health of your gum tissue, but kiwis contain the highest amount. Without Vitamin C, the collagen in your gums breaks down, the gums become tender and more susceptible to the bacteria causing periodontal disease.
2. Cheese. High in phosphate and calcium, cheese helps balance the pH in the mouth, killing bacteria and preserving tooth enamel. This prevents cavities and gum disease.
3. Celery. As a crunchy vegetable made mainly of water, chewing celery produces saliva, neutralizing the bacteria Streptococcus mutans that causes cavities. It’s also a naturally abrasive food that massages gums and cleans between teeth.
4. Green Tea. Enjoyed for centuries in Asia, green tea contains catechins that kill the bacteria leading to plaque while preventing gum disease and cavities. It also inhibits the growth of bacteria leading to bad breath.
5. Sesame Seeds. High in calcium, sesame seeds preserve the bone around the teeth & gums. They also help slough off plaque while helping build tooth enamel.
6. Onions have powerful antibacterial sulfur compounds, making them terrific for oral health. They are strongest when eaten fresh and uncooked.
7. Mushrooms. These mushrooms contain lentinan, a naturally occurring sugar that prevents mouth bacteria from forming plaque.
8. Raisins. Sweet and tasty, raisins contain phytochemicals that inhibit two species of oral bacteria to prevent cavities and gum disease.
9. Sweet Potatoes. Along with carrots, pumpkin and broccoli, sweet potatoes have high amounts of Vitamin A, which is essential for tooth enamel formation and promotes healing of gum tissue.
10. Water. Water is as effective as mouthwash at swishing away stuck particles and residue from teeth. It also keeps your gums hydrated while stimulating saliva – the best defense against bacteria.
11. Yoghurt: When one consumes yoghurt regularly they are sure to support their dental health. It is best used or consumed in the plain version and in non fat forms.
12. Dark Chocolate: It is known that dark chocolate contains cocoa which in turn contains tannin plays a vital role in reducing tooth erosion and decay.
13. Oranges: contains Vit C
14. Apple: It is not without reason that the saying goes that an apple a day keeps the doctor away.

Courtesy:totalhealthdentalcare.com