Breathe better: bad breathing habits to blow off

Breathe better: bad breathing habits to blow off

Natural mood lifters

Forget the meds. Do these everyday for a happier and healthier you.

Of course there are times when everyone feels a little bit down in the dumps or sorry for themselves. There are other times when you can feel really low and don’t really know why. Studies have shown that there is a strong link between the brain’s chemicals (dopamine serotonin, norepinephrine and melatonin) and our lifestyle and environment which ultimately affects and alters our mood. Here are a few different ways that we can do to lift out spirits naturally without taking unnecessary medications.



De-clutter

It's almost impossible to relax and feel great when everywhere you look, there are bills, papers, and appointment cards piled on workspaces and spilling out of drawers. While cleaning is usually the last thing you may want to do, rganizing your home and office is a great way to start off and having everything in order can help calm anxiety, and some people find the actual cleaning part therapeutic.

Diet

The omega-3 fatty acids in cold-water fish helps the brain respond to signals from mood chemicals such as dopamine and serotonin. The antioxidants and flavonoids in colourful fruit and veggies work in combination with omega-3s to protect the brain from harmful inflammation that can trigger depression.

Sufficient sleep

People who have insomnia have a five fold risk of developing depression compared with those who are well rested, according to a study from Texas. Getting less sleep than you need will increase anxiety, tension and sadness. A lack of sleep will also reduce emotional and physical well-being, reduces optimism, and even contributes to the onset and worsening of physical pain.



Laughter

The theory behind this natural mood booster is that laughing on a regular basis will flood the body with tension killing hormones, which make us relaxed and less susceptible to the stresses that life can throw at us. Therefore the next time you’re feeling down, put on a comedy or even make silly faces in the mirror, anything which will make you laugh really hard should do the trick.

Tune in

Music has a powerful effect on our moods. It activates areas of the brain involved in the feeling of happiness. Research has shown that it can lower blood pressure, heart rate, stress hormone levels and may even improve cognitive abilities.



Meditating medication

Some studies indicate that frequent meditation lessens the recurrence of depression as effectively as medication. If sitting and chanting aren't appealing to you, start with baby steps by focusing on your breathing. If your mind wanders, let your thoughts go and re-focus on inhaling and exhaling.



Lend a hand

Helping others give people an emotional bond, a chance to communicate and it also brings a feeling of connection. People who offer their time have a better sense of well-being, are happier with their lives, and are less likely to feel sad and anxious. You don't need to join an organized volunteer group to feel good about yourself, you can start by offering help to a friend, family member



Step into the light

Natural light is important in regulating out biological clocks, which essentially affects our mood, sleep patterns and energy. A study found that people suffering from depression who were exposed to bright light for an hour after waking for five weeks experienced a 54 per cent improvement in symptoms. When light enters the eye, it stimulates the brain to produce serotonin. This triggers a cascade of chemical changes in the brain that significantly improve mood.



Sweat it out

You already know that exercise is the way to a better body, but it also has terrific mood boosting benefits as well. Exercise produces endorphins, the body's natural feel-good chemicals and a single workout can increase the brain's natural levels of anti depressants. Even brisk walking can increase our sense of well being.



Lean on me

Studies show that having a close circle of friends is indispensable for happiness. Those who are lonely have been found to be more at risk to depression. Research has also shown that people with more social support are healthier, have better-functioning immune systems and even live longer.



Love your heart

Protect your heart by lowering your cholesterol levels.



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Heart disease doesn't just attack men. It is also a major threat to women’s health and is the leading killer, claiming six times the number of lives lost to breast cancer.

Having high cholesterol levels or high blood pressure is one of the things that can cause heart disease so if your doctor tells you that you need to lower your cholesterol levels to prevent the risk of heart disease, then you will need to change your diet and lifestyle. Read on and find out how you can decrease your cholesterol level.



What is cholesterol?

Cholesterol is a soft, waxy substance found in your bloodstream. Although your body needs cholesterol to help build and maintain cells, too much cholesterol can build up on your artery walls.



Where does it come from in the body?

Your body produces cholesterol naturally, based on family history. Your liver makes cholesterol, as do other individual cells throughout your body. Once cholesterol is produced, it can make its way into your bloodstream.

Take the cholesterol your body makes and add it to the cholesterol you get from food. Now you can see how easily cholesterol can build up in your bloodstream and how your overall cholesterol level can increase.



What can happen as a result of high cholesterol?

Having high LDL (bad) cholesterol can put you at risk of heart disease, especially if you have any of these additional risk factors: Smoking, diabetes, family history of heart disease, you’re a woman aged 55 or older or you have a high fat/cholesterol diet.

Some of these risk factors can be changed or controlled, such as high LDL cholesterol and smoking. Others cannot be changed such as your family history and age, for example. That is why it is very important to treat the risk factors that can be changed.

The more risk factors you have, the higher your risk of heart disease. Your LDL goal is related to how many other risk factors you have, and your doctor may set your LDL goal to be lower than another patient who has fewer risk factors. You and your doctor will work together to assess your specific risks and create a plan to help lower your LDL cholesterol.



Cholesterol: The good and the bad

Your body needs a small amount of cholesterol to function properly. However, we may get too much saturated fat and cholesterol in our diet and both of these raise the levels of LDL. This can cause plaque to build up in the arteries which will ultimately lead to heart disease. HDL ‘good’ cholesterol, on the other hand, helps to clear the bad from your blood. You want to lower LDH and raise HDL cholesterol, starting with your diet.



Tips to lower cholesterol

Portion control helps to lower cholesterol, so use your hand to work out what you should be eating for a meal. One serving of meat or fish should fit in the palm of your hand. A serving of fruit is about the size of your fist and a serving of vegetables, rice or pasta should fit in your cupped hand.

Fruits and vegetables are nature’s low cholesterol diet so load your plate with them. You will also help your body to lower blood pressure and maintain a healthy weight. Foods which contain plant sterols, such a margarine and yoghurts can also help to lower LDL cholesterol.

For good heart health make sure that you eat plenty of fish or at least twice a week. Fish is low in saturated fat and high in healthy omega-3 fatty acids and these help to lower levels of trigylcerides, a type of fat in the blood. They also help to lower cholesterol by slowing the growth of plaque in the arteries. Go salmon, tuna, trout or sardines.

Go nuts with some smart snacks and have almonds, walnuts or pistachios as they are high in monounsaturated fat which lowers bad cholesterol. Studies have shown that people who eat about an ounce of nuts a day have lower risk of heart disease.

“Beans, beans, good for the heart” so make sure that you eat plenty of them as they are high in fibre and don’t raise sugar levels. They lower the risk of diabetes and high cholesterol. Other carbs such as those found in white bread, potatoes and white rice do exactly the opposite and quickly raise levels.

Make sure that you move it for 30 minutes five times a week as this will help to lower LDL cholesterol. It will also help you to maintain an ideal weight which will reduce your chance of developing clogged arteries.

Walk it off if you aren’t use to exercising or hate the thought of going to the gym. It’s easy and healthy and all you need is a good pair of walking shoe. Aerobic and cardiovascular exercise, such as walking, lowers the risk of a stroke and heart disease.



Make some simple changes in your life to lower your cholesterol as well as exercise and changing your diet. If you are eating healthy at home then make sure that you don’t blow out if you go to a restaurant as it can be loaded with saturated fat, sodium and calories. Choose boiled, baked, streamed and grilled foods rather than fried.

Shop smart by reading the nutrition labels on the packaging. Make sure that you check for serving sizes and a foods with ‘0 grams cholesterol’ could still raise your LDL levels as saturated fat is the other culprit to work for.

Don’t stress out as this can raise your blood pressure, adding to the risk of atherosclerosis which occurs when plaque builds up in the arteries. Studies have also shown that stress may directly increase cholesterol levels in some people.

Drop pounds and lose weight as it is one of the best ways to fight cholesterol and cardiovascular disease. Being overweight affects the lining in your arteries, making them more prone to collecting build up. The fat around your stomach is the best to lose as it is linked to the hardening of the arteries.

Food that harm your sleep

Food to avoid to ensure a good night’s sleep.

The quality of your sleep has an enormous impact on daily life and interrupted slumber can affect your work, concentration and ability to interact with others. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning. There are many things that can prevent us from having a good night’s sleep, but not many people are aware that food can be one of them. Not being able to sleep is incredibly frustrating therefore it is important to know what food you should avoid in the evenings to ensure that you have a good sleep.

Spicy and heavy foods

Spicy dishes are known to cause heartburn; whereas, heavy ones can make you feel uncomfortable throughout the night. Eating a huge dinner or even a big supper may make you feel drowsy, but sleep won’t necessarily take place. Your digestion will slow down and it will make you feel uncomfortable when you lie down and try to doze off. While you may fall asleep faster, all the intestinal work required to digest big meals are likely to cause frequent waking in the middle of the night. So, make sure you have early dinner to avoid this from happening.

Protein and preserved meats

You should keep protein to a minimum before bedtime because this particular food group is hard to digest because it contains an amino acid that promotes brain activity. Preserved meats such as bacon and sausages contain high levels of the amino acid tyramine which triggers the brain to release norepinephrine which is a brain stimulant that makes us feel alert. Similarly, numerous studies show that consuming a lot of fat during the day will disrupt your sleep cycle.



Sugars

Carbohydrates high in junk sugars are less likely to help you sleep. You'll miss out on the sleep-inducing effects of tryptophan, and you may set off the roller-coaster effect of plummeting blood sugar followed by the release of stress hormones that will keep you awake.



Caffeine

Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. While drinking a cup of tea or coffee is obviously going to affect a person’s sleep, there are many food and drinks that contain hidden caffeine such as carbonated sodas like cola and even chocolate. It is best to avoid drinking caffeine after midday. There are also some medications that you can buy over the counter that contain caffeine as well, such as pain killers, weight loss pills and cold and flu medication.



Alcohol

Many people think that a night cap will help them to sleep better as they feel slightly woozy after a glass, but this isn’t so at all and it is more likely to make you wake early as it is a stimulant. You may also experience frequent awakenings, night sweats and definitely a less restful sleep. Alcohol dehydrates you and wine is high in the stimulant tyrosine as well. Alcohol also impairs rapid eye movement (REM) sleep, the time when the body is in its restorative phase leaving you tired the next day.



Snooze foods

These are foods high in the sleep-inducing amino acid tryptophan:

•Dairy products: cottage cheese, cheese, milk •Soy products: soy milk, tofu, soybean nuts •Seafood •Meats •Poultry •Whole grains •Beans •Rice •Hummus •Lentils •Hazelnuts, Peanuts •Eggs •Sesame seeds, sunflower seeds

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. The more foods you eat that contain this substance will help to make you sleepy.

Breathing exercises for anxiety and stress

Rapid, deep breathing lowers your vitality, reduces your resistance to disease, and leads to an agitated state of mind. Here are tips on how to breathe properly.



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Emotions and breathing have a mutual relationship; when you are anxious, worried or distressed, your breathing quickens and may even become erratic. When you are calm and collected, your breathing is slow, composed and rhythmical. By controlling your breath through regular practise of certain breathing exercises, your mind and your emotions can be stilled.

Breathing better is a must as the brain requires the right levels of oxygen and carbon dioxide for clear and proper thinking. Not only that, your muscles also need it for vitality and your digestive system requires it to utilise the food that you consume and to help your body rid itself of waste products.

We look at various breathing techniques, some of which are used during yoga, to help you relax if you suffer from anxiety and stress.



Power breathing

Does the stress of Malaysia's traffic jams in the morning stress you out? Well, once you get to your destination (finally) or even in the car if needs be, make sure that you do the following exercise to bring back your inner calm and rid of that road rage.

Take a deep, deep breath through your nose, but make sure that you do this without exertion and without raising your shoulders or puffing out your chest. Once you have held it for a couple of seconds, breathe noisily but slowly through your lips.

Repeat this a few times making sure that it is smooth so that it seems like one seamless flow of air.



The conscious breath

This simply requires you to be aware of your breathing and making sure that it isn’t shallow or sharp. If you have an exam or an interview, you will no doubt be nervous, so practice this breathing technique to go back being tranquil and composed.

Sit in a comfy and relaxed position, and place one hand on your stomach and the other on your chest. Close your eyes and breathe normally. Pay attention to your breathing rate, the rise and fall of your chest, and how the air feels in your lungs. Sit and focus on your breath for at least five minutes.



Alternate nostril breathing

Are your children running rings around you and driving you nuts or are you about to go nuclear on your boyfriend for something he has done, forgotten to do or said? Return to your natural Zen with this easy stress relieving technique.

Sit in a comfortable, upright position. Close the right nostril with your right thumb and inhale slowly through the left nostril. Close the left nostril with your right ring finger, remove your thumb from the right nostril, and exhale slowly through the right nostril. Then, inhale through the right nostril, close the right nostril with your right thumb and exhale through the left nostril. Repeat three times.



Abdominal muscle breathing

Have the other shoppers from the crowded malls got to you, or was that family holiday with the in-laws a bit too long to cope with? If so, then flop down and chill out with this breathing exercise.

This exercise uses your abdominal muscles to help train your body to take deeper breaths while you are lying on the floor (which is an added bonus for one and all). Use your abdominal muscles to expand your stomach so that it is inflated like a balloon. Hold this position for a few seconds then use the same muscles to suck in the muscles as far as they will go.

Once again, hold this position for a few seconds. Practise this repetition until your body seems to naturally rock from the movements.

On the exhale, envisage that you are forcing the air out through your body, all the way to your fingertips and toes. This exercise and mental picture nourishes the muscles with oxygen, making them more relaxed.



Standing exercise

Has the start of the New Year and going back to work or your daily routine got you in a tizz? Then read on.

Making sure that you stand with your feet shoulder width apart and with a straight back, slowly take in air right down to your abdomen, raising your arms up and out at the sides of your body until they are above your head. Hold the breath, then slowly lower your arms while exhaling. Repeat this till you feel calmer.



Buzz like a bee

Don’t get stressed with daily nonsense and little things that really shouldn’t matter. Keep yourself in the right frame of mind and relax with this quirky breathing exercise. Buzz like a bee and sting that anxiety away.

While sitting comfortably, inhale slowly, from the stomach, and fill your lungs to their maximum. Pause for three seconds then breathe out slowly, using your tongue to make a buzzing sound, like a bee. Repeat three to five times and pause for three seconds between each inhale and exhale.

Bad things that are good for you

When bad habits have a positive effect on your health.



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There are times when we read things in the news or in the media, when we are told that something is good for our health, or that something can be detrimental for it. One day, we can be told that something is good, and then a few weeks later we are told that the same thing is bad for us.

There have also been ups and downs when it comes to coffee and alcohol. So what are we to believe when it comes to our health? We look at nine things that we have been told are bad for us but are actually surprisingly good for our health within moderation.



Anger

If you're one of those people who tend to bottle things up, only to explode later, we are being advised not to hold it in so long. Studies show that bursts of anger here and there are good for the health, and can be an even more effective coping mechanism than becoming afraid, irritated or disgusted.

Anger, however, is best in moderation: stay angry for long periods of time and you'll be plagued with a host of health issues, like blood pressure and sleep disorders.



Coffee

Coffee has also had bad press as it has been linked with an increased risk of heart disease, raised blood pressure arthritis, and stillbirth.

However, coffee is great for waking us up in the morning and is the World’s most wildly used stimulant drug. It improves short-term memory, boosts muscle power and raises alertness. It is also a major source of anti-oxidants and can help to reduce the risk of diabetes.



Alcohol

Alcohol, in moderation, is good for the heart, but the effect of this is mainly seen in middle-aged men. Two or three alcoholic drinks per day can cut the risk of heart attack by at least 30 per cent.

However, alcohol drunk in excess causes liver disease and also dependency. Less obvious effects include an increase of all types of cancer by six per cent in women, when you have a drink a day.

Scientists from Harvard Medical School have presented findings showing couples having IVF who drank one bottle of wine a week, cut their chances of a live birth by a quarter.

Similarly, while we have always associated beer with a beer gut, new research has suggested that moderate beer intake can actually improve cardiovascular function.



Bubblegum

Something that your dentist will never tell you is that chewing gum actually prevents cavities. Studies have shown that not only does it produce more saliva which helps to prevent cavities, but sugar free gum contains xylitol which helps change the chemistry of your mouth.



Infections

Although many parents these days feel that they need to cocoon their children and wrap them in cotton wool to protect them from illness, young children actually need exposure to viruses and bacteria in early life to develop their immune systems. Those who miss out on such exposure are more likely to develop allergies, such as asthma, later on. Infections on the other hand, are bad for just about everyone else.



Stress

Stress is universally considered a bad thing and in some cases, people have successfully won lawsuits against companies for work-related stress. But what most people don’t know is that a little stress goes a long way to making us healthier because in short doses, it can help to boost the immune system.



Not doing the housework

There is the idea that due to our modern lifestyle, there are increasing numbers of people that suffer from allergies and auto immune conditions. A survey that was carried out found that women who used a lot of household cleaning products during pregnancy and shortly after giving birth, increased their child’s risk of asthma.



Smoking

We all know the risks and dangers of smoking, but there are a number of therapeutic uses of nicotine or smoking too. For example, smokers are less likely to need surgery to provide extra blood to their heart after an angioplasty, the risk of ulcerative colitis is reduced, and it even interferes with the development of Kaposi’s sarcoma (a type of cancer of the lymphatic endothelium).

Perhaps, most surprisingly, is that there are links to smoking and a reduction in allergic asthma. There is also a large body of evidence to suggest that smokers have a dramatically reduced risk of developing Alzheimer’s disease and Parkinson’s disease. Nicotine is currently being investigated as a treatment for ADHD, and schizophrenia.



Video games

Even though console stations and video games are partly to blame for the rise in numbers of people with obesity, scientists have now suggested that they actually help to get us fit and lose weight.

As long as they aren’t used as a substitute for real sport, certain games such as Tekken 3 (a martial arts contest), actually raise the player’s heart levels - they used more energy and began breathing more quickly.

Memory boosters

Take a look at easy ways to increase your memory.

It doesn’t matter how much education you have had or how high your IQ score is, the fact remains that as we get older our memory doesn’t stay as sharp as it once was and we tend to forget things easier. This is mainly because the neurons in our brain that are responsible for memory lose elasticity over time. However, there are still tricks that you can do to improve and expand your brain which don’t have to be boring. We give you a few examples on how to flex that grey matter.

Write it down

Writing things down is a great way to increase your brain’s ability to remember things as it creates oxygenated blood flow to the areas of your brain that are responsible for your memories and literally exercises them. It tells your memory what it is important to remember. You should keep a diary, start a blog or write detailed emails to yourself.

Treat depression

Anything that causes major stress in life, including anxiety or anger will eventually eat away at the parts of the brain that are responsible for memory. Depression causes an increase in cortisol which diminishes certain brain areas, chief among them the hippocampus which is the clearing center for short-term memory, prolonged depression demolishes the brain's ability to remember anything new.

Eat fish

Fish is also known as brain food and that is because it actually speeds up brain waves and improves concentration. Coldwater fish, such as salmon, tuna, mackerel, and herring are rich sources of omega-3 fatty acids which are essential for brain health as they provide the physical building blocks necessary for the development and maintenance of the structural

Brainstorm

A good brainstorming session to think of new, interesting ideas is a great way to enhance your brains ability to think resourcefully. Brainstorming is in fact a different way of thinking that will provide your brain with a quick creative boost.

Eat less

Eating too much food has the consequence of reducing blood flow to the brain and increasing blood flow to the digestive system. As a result if you are able to cut back on the full amount of food you are able to eat, you will have better brain functioning.

Ask questions

Asking questions is an extraordinary way to keep your brain in shape. The reason for this is that by asking questions can provoke new thoughts and ideas and asking them is a great way to build up brain power. Make sure that you get into the habit of questioning others and their thoughts.

Neurobic exercises

These will strengthen the neural pathways to the brain and consist of cognitive exercises and brain games which create new associations between different brain parts. Nuerobics include getting dressed or showering in the dark, using your opposite hand to brush your teeth, cooking foods that you haven’t cooked before or wearing your watch on your other arm.

Floss daily

Although this may sound like a strange one, flossing daily is actually essential when it comes to brain functionality because a build up of plaque between the teeth can cause an immune reaction that attacks the arteries, which then can’t deliver vital nutrients to the brain.

Do puzzles and play

Stimulating the brain causes measurable changes in the structure of the brain. New connections are made and new brain cells are grown. Intellectual play, as well as any playing that involves hand-eye coordination stimulates the brain. Similarly, crossword puzzles, lateral thinking puzzles, and even good riddles are a great way to get brain exercise. You can work on them while waiting for a dentist appointment, or on the bus, if you are short on time. Drawing stimulates the right-hemisphere of the brain and inspires creativity. Get out the colored pencils and begin drawing your way to a powerful brain.