Making Positive Changes
We all know that certain lifestyle changes are good for our health. But, what some people may not realize is how difficult it can be to follow through with their decision. Unexpected roadblocks may get in the way, such as lack of family support or self-confidence. But, simply considering a healthy change is a step in the right direction. You even may be ready to take action right now. No matter where you are in the decision-making process, it can be helpful to understand how change evolves.
Stages of Change = Researchers have discovered that most people follow a similar pattern when making a change. Studies have shown that success is more likely if one moves through the pattern one step at a time.
1. Precontemplation - At this point, one has not yet decided to make a healthy change. They may not have all the information they need to weigh their options or, they may be hesitant because they were unsuccessful the last time they tried. To move forward, one needs to think about how changing their habits will benefit their life.
2. Contemplation - In this stage, it is common to put off making a decision. One is not quite ready to commit - but may consider it a possibility in six months. When one is stuck here, weighing the pros and cons of the change can help one take the next step.
3. Preparation - Change is on the horizon. One wants the transition to begin in the near future. Right now the person is researching the best ways to help that happen. It is important to tell your doctor or counselor about their plans so he or she can give you tips for going through with your decision.
4. Action - It is time to make the change! Having a set goal to be working towards for the next six months is very important. One may suffer a setback on occasion, so try to stay positive and listen to encouragement from friends and family.
5. Maintenance - This is when one has kept with their program for at least six months. This is a huge milestone! Setbacks are less likely to occur, but continue to avoid temptation. It is important to reward yourself for your success.
Keep in mind that change does not happen overnight. Patience is essential. Do not be afraid to ask for help or talk with a health professional when guidance is needed. Rarely does change take place without hitting a few barriers, but the important thing is to not to give up!
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Tips on Building a Home Sauna
You have been saying for a long time you would really like to build your own home sauna and have decided the time is now. So give me the hammer. Hold on, not quite that fast. Remember the saying that anything worth doing is worth doing well? Basically it is saying to take your time and research what you are planning. This holds as true for your home built sauna as it does for any other project. This article is intended to discuss the different type of saunas, the different various components that make up a sauna and also address some of the decisions needing to be made. If you do a good job researching your project and stick with a plan, you will find building your home sauna a very satisfying and rewarding project.
There are a couple important decisions that must be made before going too far. Something not often thought about is the fact that a home with a quality built-in sauna can add considerable value to the home. The most increase in value comes from a sauna fitted in an area of the house that looks the most natural. If this is important to you, then by all means take the time needed to decide on the most ideal placement. Another decision needing made is the size of the sauna, which certainly influences where it can be built and its cost. These are probably the toughest decisions you will have to make.
When its been decided where the sauna will go, and its size, you can then decide what type of sauna to build. The two choices, depending on your carpentry skill level, are the prefab (also called pre-built or modular) and precut or custom designed. If you possess basic carpentry skills you can save money by going with a precut sauna kit. A precut kit contains all the material needed to build a custom designed home sauna. The kit will contain many parts and pieces, thus the reason for some carpentry skills. If you just aren't sure about your building skills then consider purchasing a pre-built modular sauna. The reason this type sauna will cost more is the amount of prefabrication that will go into the product by the manufacturer. What is nice however, is when it arrives from the manufacturer, you basically just assemble the pieces. Keep in mind that most sauna kits do not come with a floor and you will need to build one. If a sauna is built for outdoor use it will require a concrete base and if used indoors it will need a floor that is washable and preferably moveable.
There are two more decisions you need to make before ordering your sauna kit. The first one is the type of wood you would like used in construction. The more common choices are poplar, aspen, cedar, pine and fir. Cedar tends to be the most popular choice. The other decision is what type of heater do you want. The choice of heaters are wood, electric, gas, or infrared. Even though they all have their own specific advantages, the most popular heater is the electric. A word of advice...before ordering your heater, check the local building codes to assure you order one which is approved. This is a good time to remind you that if price is going to be a major factor, the highest priced components of a sauna building project are 1) size of sauna, 2) type of heater, 3) type of wood used, and 4) amount of prefabrication involved. If the cost of your sauna is getting a little pricey and needs some fine tuning, keep in mind that changing the specifications to any of these four areas will directly effect the final cost of your sauna.
In summary, remember that sauna manufacturers and dealers want to sell saunas and also have satisfied customers. So whether you plan on building a precut sauna kit or simplifying construction by buying a prefabricated home sauna, reputable dealers will be happy to help you customize your installation to fit your particular requirements. No need to hesitate asking for advice and help. Have fun with your project and good health and wellness to you.
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Mark Washburn is a freelance writer with experience about saunas and other health related topics on Home Saunas
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Toothbrushes and the Importance of Brushing Teeth
Dental Cleaning is a very critical but often ignored aspect of daily living. It is simple enough to understand the ramifications of improper dental cleaning techniques but another thing to live through it. Most dental problems like tooth decay, gum problems and even bad breadth are caused due to dental plaque (Oral bacteria), deposited on teeth over a period of time. People are generally complacent about such problems and the least they do is brush their teeth and visit their dentist's office, the fact remains that professional dental care is very important and people just do not give it its due importance.
However, one does not visit dentist's office everyday. So what can one do to take care of one's teeth everyday? How do you make sure that your teeth remain sparkling and strong everyday, how do get that winning-wide-million dollar smile? You might have been lazy yesterday and did not bother brushing your teeth, or did not visit your dentist's office last wee, but you need to be aware that the bacteria living in the dental plaque never takes rest and would have started settling down on your teeth to start another colony, yet again.
As you being to understand the importance of oral hygiene and oral care at home and the fact that it is a key element to prevent any form of dental disease. The battle is won by little things you do at home (or rather don't). Usage of proper toothbrushes either electric or normal - is a primary requisite and an important initiative with regard to your dental care.
It has been noticed that electric toothbrushes make your life easier and are reported to have better tooth cleaning properties than a manual toothbrush. Proper dental cleaning can also be achieved by a normal toothbrush if one uses proper techniques and brush for an adequate length of time. It has been stipulated that one has to brush at least twice a day and for a sufficient amount of time it's another fact that most people fail to keep up to these routines. This is where electric brushes with in built timers chip in to solve the problem.
Toothbrushes are your first step towards dental care and conveniently accessible, do-it-yourself dental care devices which help you prevent your dental problems and go a long way in protecting your teeth, as long as you know how and when to use it effectively.
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Can You Read This Article? If Not, You Might Need Laser Eye Surgery
LASIK or Laser-In-Situ-Keratomileusis is a type of laser eye surgery which has met with success in relieving people of their trials and tribulations with glasses, lenses and the like. This surgery has proved be a good and viable alternative for people who would like to do away with their glasses and lenses or at the very least reduce the number from thick soda bottle type glasses to their sleeker thinner counterparts. It is well advertised in newspapers, magazines and on the Internet. There is enough information available and people should make themselves aware of the pros and cons of this form of laser eye surgery.
The procedure involves altering the shape of the cornea which will reduce the refractive error and this is carried out for the treatment of different degrees of myopia, hyperopia and astigmatism. Doctors like Dr O'Brien who is the director of refractive surgery at the Wilmer Eye Institute at the John Hopkins University at Baltimore cautions prospective patients of being taken in by the grandiose promises that the ads make to influence people to go in for this surgery. Delicate eye surgery should not be ruled by price alone and one should have a capable and experienced surgeon to perform this type of surgery.
Despite assurances by doctors that this is a surgery with little or no post-operative pain, very little pain otherwise and rapid recovery, there are some risks involved as is the case with any invasive type of surgery. Some of the risks include over or under treatment, permanent loss of vision, the fact that you may not be able to wear contact lenses which means that should you need some prescription glasses you will have to use only spectacles. There could also be a reduction in the quality of vision and trouble with driving at night and you may not be able to see properly in dimly lit conditions. Above all, this surgery is not reversible.
One would do well to consult an eye doctor as there are alternatives available like photorefractive keratectomy or PRK, used by normally less than 5% of the glasses wearing community. There have been some cases of eye surgery where PRK is seen to be more appropriate than LASIK. Here the shape of the cornea is altered by using microscopic bits of tissues from the outer surface itself by using a computer controlled cool ultra-violet beam of light and the best part about this surgery is that it takes only a few minutes and the recovery period is a week, at the very maximum.
Laser Thermal Keratoplasty or LTK is yet another lesser known option that is found useful in temporarily reducing hyperopia in people above the age of 40. Here 16 parts of the outer part of the cornea are zapped and shrunk. The chances of infection and loss of vision here are almost non-existent but this is a temporary procedure. Take it from the experts, laser eye surgery works best on those who are diagnosed with mild to moderate levels of refractive surgery and one should be aware of the risks before making a decision.
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Don't Let Dry Eyes Keep You From Having A Good Time
There are some simple ways in which you can try and prevent dry eyes. You can wear sunglasses to protect your eyes from dry, harsh winds. You could perhaps have a humidifier installed in your home so you get some moisture into the air. And, most important of all, you can remember to blink regularly. This is especially necessary if you read a lot or do a lot of work on the computer. These are times when you are so engrossed, you tend to stare at the pages or the screen without blinking. Try and consciously blink your eyes at regular intervals. Why should you do this? So that the tears in your eyes do not evaporate.
There is one more thing you will just have to remember to do and that is to drink plenty of water. If it's an 8-oz glass you drink from, make sure you drink at least six of them, more if you have exercised a lot as then you lose a lot of fluid. The water hydrates you and relieves some of the symptoms. Something else that is becoming quite popular as a cure is flaxseed oil. Even eye care specialists recommend it as it is full of omega-3 which is supposed to be good for the oily mucous-like film that coats the eye. What is said to be even better is if flaxseed oil is combined with a fish oil supplement. This is supposed to make it more effective.
If you do have dry eyes even if you've tried all the possible ways to prevent it, what do you do? You need to treat the problem. Let's take a look at some of the ways to manage dry eye syndrome. Wearing spectacles helps of course. What might be needed in a bad case is spectacles that have pads all around to protect you completely from the wind and the sun. Sometimes, moistening these pads help a lot. If your dry eyes are caused because of certain medication you are taking - some do have these side effects - talk to your physician who will probably change it if he can. Or he might modify the dosage. You could also suffer from it if you sleep with your eyes slightly open. Here again, the eyes dry up due to the tears evaporating. So what do you do if your medication cannot be changed or it is because of your eyes being open during sleep? The answer is: a lubricating cream. Make sure you get one that your eye care provider has prescribed. This usually works as a short-term measure. Or, if the problem is very severe, you might need to resort to surgery which will change the way tears are made in your eyes. You eye care physician would perhaps advise you to have laser treatment done which would involve blocking some tear openings in the eye, thereby retaining more moisture in them. You will also have to take treatment for any allergy or arthritic conditions that you might have as they contribute to the dry eye syndrome.
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Chiropractors - They've Got Your Back
Today, there seem to be two very distinct streams of medicine growing before our eyes - conventional medicine and alternative medicine. Conventional medicine is characterized by the ones who practice it - there are people who hold degrees and those who are in allied fields. So there are the general physicians, the ones who have an MD or Doctor of Medicine degree, the DO or Doctor of Osteopathic degree and of course the registered nurses, psychologists and therapists. Anything that is not part of this mainstream medical flow is called alternative or complementary medicine. It can be resorted to as an alternative means of treatment or can be used alongside conventional methods of treatment.
Chiropractic falls under the alternative stream and has been used for centuries to treat and heal. In fact, it finds mention in Hippocrates' works. This alternative line of medicine takes its name from two Greek words - cheir and praxis which mean hand and action. At the heart of this treatment is healing by manipulation using the hands. Or as people who practice this prefer it to be known, adjustment rather than manipulation. So physicians of chiropractic or chiropractors as they are also called, diagnose and treat conditions differently from conventional medical practitioners. It is most often used in conditions pertaining to the joints, bones, muscles and the connective tissues like the tendons, cartilage and the ligaments.
What is the basis of this science? It is rooted in the belief that the body is its own best healer. What the chiropractor does is to bring about an alignment between the body and its structure because when this is askew, like the spine going out of synch with the rest of the body, it results in bad health and maybe even pain. At the end of the 19th century, a man named Daniel Palmer set up a practice in Iowa. He was self-taught and he believed that the body could heal itself with a bit of help from external sources. According to him, it was the misalignment of the spine that blocked the perfect flow of energy or 'nerve flow'. Once this was corrected, everything literally flowed smoothly and all was well with the body. Every organ has to have the benefit of the nerve or energy flow for it to work perfectly. Adjustments in the vertebra helped to make the flow better and smoother.
Is chiropractic in vogue today? What are people using it for? How many go? Towards the end of the last century, there were over 190 million people all over America who went in just one year. Nearly half of them went to get their back or stiff neck problems treated. More recently, a survey showed that many people went to a chiropractor for their back or low-back problems. Many of them suffered from chronic back pain. People also went for sports injuries, strains and headaches. Whatever the ailment, the very fact that so many go seems to indicate that chiropractic must be easing their pain. And if an alternative system of treatment can offer to relieve pain, especially chronic pain without having to resort to medication, why not?
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The Natural Formula for True Happiness
"If you're happy and you know it, clap your hands." Remember that song from your childhood? Sometimes I sing it to my kids and it always makes them laugh. Do you know if you're happy?
Abe Lincoln said, "Most people are just about as happy as they make up their minds to be." Based on history, we know that Lincoln had tremendous personal, business and political problems throughout his entire life.
In order to overcome his many disappointments, bear his heavy burdens and accomplish all that he did, while still considering himself to be a happy person, Abraham Lincoln must have realized that he was responsible for his own happiness.
But, if that's true, how do you create happiness? Is there a formula that we can use? And, if so, what is it?
Recently, British researchers interviewed and studied a wide selection of over a thousand men and women to find out what makes people happy. Their intention was to discover a formula for true happiness. Here's what they found.
Whether you're young or old, married or single, you probably already realize that men and women are different, right? After all, men are from Mars and women are from Venus. So therefore, the research results would have to reveal something that most of us already know - men and women find their happiness in different ways.
You're probably aware of some of the ways, but others might surprise you. The women, for example, enjoyed being with family, felt good when they lost weight and said that sunny weather really turns them on. These were the specific daily events that, on the whole, were found to most influence women's happiness.
Men, on the other hand, had a completely different list for their favorite happy events. The men's happiness was most influenced by hobbies, sex and the victories of their favorite sports teams. So far, is anybody surprised?
But weren't there any areas where men and women agreed? Happily, there were! Both found that, in priority order, good health, strong friendships and financial stability were at the top of their list. And that's not all the grounds for mutual happiness.
This research proved that, without a doubt, what had the most influence on a person's happiness was his or her general attitude about life. That included feelings about their past, adaptability to their present and expectations for their future. In other words, an optimistic, positive point of view creates happy feelings.
So, what's "The Happiness Formula"? Just like Lincoln said, you have to first make up your mind to be happy and lay down a foundation of optimistic attitude. Changing your perspective to a positive outlook about your past, present and future can take some work, but happiness is worth it.
Next, you need to add health, friendships and financial stability. This means you take steps to get and stay healthy, cultivate relationships and effectively manage your finances.
After that, throw in a sprinkling of all the other male or female things that turn you on - depending on which you are. And, voila, according to research, you've got the natural formula for true happiness!
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Michael Byrd has over 18 years of education and experience in the fields of physical therapy, health, fitness and nutrition. Michael shares the many fish oil health benefits he has discovered as well as other nutritional breakthroughs that will help you to get happy and stay happy along with feeling better and staying healthy. Get your Free CD by visiting www.omega-3.us .
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Relaxing In The Bath
If you are stressed out, you may already know that one of the best ways to melt away the stresses of your day is by taking a long, relaxing bubble bath. If I had my way, I'd take a bubble bath every single day of the week. Sadly, this is not an option for me, and for the most part, is not an option for most people. When the time comes that you can take a relaxing bubble bath, you should make sure you make the most of it. Bubble baths aren't just for women, men can benefit from a soak as well.
For a truly restful bubble bath experience, you need to do more than just pour some bubbles into your bath water. The first thing you need to do is find the right bubble bath. You should choose a quality product that has a relaxing scent. Lavender is a popular scent for those wishing to relax, and it is my personal favorite as well. I use lavender linen spray after my bubble bath to help my fall asleep peacefully, and I wake up refreshed.
Next, make sure everyone knows that you will be taking a bubble bath and that you are not to be disturbed. This is easier said than done I realize, but if you find something else for the members of your household to do while you are soaking in your bubble bath, you will find at least some time to be alone with your thoughts. To get the point across, get a Do Not Disturb sign for the bathroom door.
Draw your bath; making sure your water is the perfect temperature. You don't want it to be too hot, but you also don't want to draw water that will cool off in five minutes. Add the appropriate amount of bubble bath into your water, and swirl your fingers in the water to help the bubbles along. Don't be stingy with the water; make sure you will be fully submerged once you get in the bath.
Once your bath is drawn and ready, lower the lights, light some candles, and turn on some soothing music. It doesn't matter what music you choose, just make sure it is something that helps you relax. Classical music is a good choice, but really, anything soothing will do. Don't turn it up too loud, but just loud enough for you to enjoy it. Now, all you have to do is lay back, relax, and enjoy your bubble bath.
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Snoring Relief and Sleep Apnea
This is mostly considered as a problem that needs some intervention or treatment.
Generally, snoring is most common in men than women. Overweight people show more tendencies to snore than those within normal weight. Age appears to aggravate the situation as well.
With this disturbing condition, a lot of companies have designed devices that are said to cure snoring. About 300 devices or more are already registered in U.S. Patent and Trademark Office. Some of these evolve from a traditional idea in which a tennis ball is put inside a sock that is then sewed to the back of the pajama. Supposedly, this forces the snoring person to sleep on his back, which counters the findings, that snoring become worse if a person lies on his back.
There have indeed been several variations when it comes to snoring devices. Some keep the lower jaw forward, some work on the nasal passage and keep it open, and some even create an unfavorable stimulus as soon as a person snores. However, these devices sometimes do not work primarily because the person who snores cannot control his own snoring nor be aware of it. If these devices have worked for some, it is probably because they disturb the sleep somehow and wakeup the person from time to time.
So what really are the causes of snoring? Basically, the sounds produced while snoring come from the vibration and striking of certain structures at the inner side of the mouth and nose. The inside part of the tongue and the upper throat bump with the uvula and palate thus air cannot flow easily.
Moreover, the quality of the muscles of the tongue and throat has a great impact on snoring. Too much relaxation of the muscles, due to alcohol or sleep-inducing drugs, causes the tongue to linger into the air passageway or the throat to bunch into the airway. Such may also happen if a person has been too tired and has fallen into a really deep sleep.
In addition to these, people with bulky throat tissues also snore. This explains why overweight people are more likely to snore since the tissues of their neck are equally bulky. Children with enlarged tonsils also snore.
Having a long palate that partially blocks the opening from the nose to the throat is also being pointed out as a cause. At it dangles along the passageway, a noise is being produced. If a long uvula pairs up with this condition, snoring becomes worse.
If there are obstructions in the nasal airways, snoring may also be expected. Such makes the uptake of air more difficult and forces together the throat tissues toward the middle. With this, snoring is most rampant during cold seasons in which people are more prone to catching colds and other sinus problems.
While snoring is not as serious as other medical conditions, it has to be given attention as it may lead to further health problems. Normally, the snorer does not get enough sleep and rest because sleep patterns are disturbed. Likewise, severe snoring may lead to other long-term conditions, an example of which is called obstructive sleep apnea that includes episodes of totally blocked breathing.
Should snoring not lead to other serious conditions, the social implications still remain very disturbing and it can negatively affect relationships. It is important that the person consults an otolaryngologist who can examine the nose, mouth, palate, throat, and even neck. Sleep studies in a laboratory may be necessary to further identify the severity of the condition.
The treatment is strongly dependent on what has been diagnosed. As the cause is usually structural in nature, surgery is often suggested. However, those who find surgery risky prefer to just sleep every night wearing a nasal mask that is supposed to cause air pressure into the throat that is referred to as continuous positive airway pressure.
Furthermore, there are simple ways that a person can do to somehow prevent this condition. Maintaining a healthy and active lifestyle is one as it tones the muscles and keeps weight within the normal level. Conditioning oneself to a regular sleeping pattern can also help as well as not taking alcohol or leep-inducing drugs right before going to sleep.
Indeed, a good understanding of this condition will help a person deal with the situation better.
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Alternating Pressure for Back Pain Relief
"Oh, my aching back!" How many times have you exclaimed that at work after an eight hour day? Maybe you work a cubicle job that requires you to remain in one spot, practically immobile, with little opportunity for exercise. Or, maybe your job is more blue collar and requires heavy lifting and constant movement. Whatever the task, all workers may have one thing in common in a bad back if nothing is done to treat the pain and discomfort. Alternating pressure relief is one such method.
What causes back pain?
Back pain is a condition that has no one set cause, yet for all the people who suffer this minor ailment there is a common thread unites the masses: poor blood circulation. For joint and muscles to work properly, blood flow must be constant and uninterrupted. Prolonged inactivity, certain sitting positions, a poor diet and genetic disorders may contribute to slowed circulation, which in turn limits to the blood supply to certain parts of the body. When there is no blood to keep the body healthy, the starving parts will experience various symptoms, which may include skin discoloration, a tingling or numb sensation, and/or pain.
People who experience regular back pain may do so as a result of their work or lifestyle. For a worker who must sit for eight to ten hours a day in front of a computer, there is the increased possibility of discomfort. Prolonged sitting may reduce circulation to the lower part of the spine and the legs. Try crossing your legs or pinning a foot under a chair for a long time. If you feel a tingling or "thick" sensation in the limb, it means the blood isn't flowing properly throughout the body. To be immobile in such a position for hours at a time can contribute to back discomfort.
How to ease back pain with alternating pressure
It is helpful periodically to get out of the chair, stretch and enjoy a short walk around the office or to lunch. Moving the body moves the blood, and as you breathe deep and oxygenate the blood you may find a boost of natural energy to help through the rest of the work day.
Of course, there is the rest of the work day to consider. One cannot get much done walking around the office, so it is important maintain good circulation while sitting. A seat cushion using alternating pressure technology may be helpful in this respect.
Alternating pressure refers to a device that inflates and deflates in sections. Think of an air mattress or air seat cushion. As one pocket, the air is stagnant and does not move. When you sit on one, it may feel like sitting on an elevated version of the chair. Circulation remains the same.
Alternating pressure, however, works in a cushion devised of two or more air bladders interconnected to alternate inflating and deflating. Some bladders rise while others fall, and vice versa. This constant movement in a cushion lifts and shifts the body in place, so even though one is sitting there is opportunity for better circulation.
Where there is better blood flow, naturally, there is less discomfort. The technology of alternating pressure is not exactly new, as it has been used in hospitals to treat patients with bed sores. This is because alternating pressure keeps the blood moving and the skin healthy, allowing it to breathe.
For the worker who must commit to eight hours in a chair, an alternating pressure seat cushion is a good suggestion for back health and ease. Complaints of an aching back may reduce as well.
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Kathryn Lively writes for FlowCushion, the alternating pressure point seat cushion for work and driving. Top of Page
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