Posts Tagged: health

pregnancy — Comments Off
7
Mar 10

Pregnancy Exercises – Tai Chi

Every morning as you make your way to work, you pass a group of people standing in one place and moving their limbs in slow movement. How is that exercise, you wonder, since nothing vigorous is happening? However, that is exactly how Tai Chi, or ‘Supreme Ultimate Force’ as the Chinese characters translate, works.

What is Tai Chi?

Tai Chi can be described as a moving form of yoga combined with mediation. Even though many of the movements, known as forms or sets, have roots in martial arts, they are performed slowly, softly and gracefully. In the midst of much speculation of its origin, Tai Chi is said to have begun in the 12th century with the legendary Chang San-Feng.

Tai Chi theory and practice evolved with many of the principles of Chinese philosophy, including both Taoism and Confucianism.

“Stay sung (relax). When practicing the form you must keep relaxed. In time you will find that it will become part of your physical and mental state,” says Grandmaster Chen Man Ching (1947). To grasp the concept of Tai Chi, no amount of hurried attempts to grasp the art of Tai Chi will enable that. By allowing Tai Chi to empower the body and search for the inner chi requires patience and lots of practice. Once the inner chi has been located then can you begin achieving a harmony of body, mind and soul

Benefits

Tai Chi has many benefits. In China, people believe that Tai Chi can prolong life, strengthen muscles and tendons, and treat heart disease, high blood pressure, arthritis, depression, etc. Tai Chi also improves stamina. Jo Li, a Tai Chi enthusiast for the last 2 years, now in his twenties, realised recently that he is able to run for a longer period of time without becoming easily tired. Studies have shown that Tai Chi does have aerobic benefits and produces benefits in oxygen uptake and endurance.

If you think Tai Chi is just for old people or people who don’t want to do strenuous exercises, think again! It is now being recommended as another fitness option for pregnant women because it is gentle and slow-moving. Tai Chi is also beneficial for pregnant women who have never done any forms of exercise before as it reduces the chances of these women injuring themselves. Other exercises, even yoga, involve a certain amount of moving that could be a problem for pregnant women in later trimesters.

Coping with changes in body size, lifestyle and work can be stressful for a pregnant woman. This is where the mediation portion of Tai Chi kicks in. Deep breathing and helping the mind to focus on the slow repetitive movements of the breathing, provides relief to these external changes. Tai Chi also teaches patience and enhancing such a quality would be beneficial especially when the baby arrives. What can a woman be more concerned about then stability when she pregnant? A research conducted at Emory University in 1996 proved that practicing Tai Chi helped reduce the chances of falling by almost 50%.

Tai Chi not only helps mothers-to-be, but children as well. In England, Mrs. Anne D’Souza, 26, a teacher at Broad Town Church of England School in Wiltshire, has introduced her class to Tai Chi exercises before lessons. She has observed that the children, after the exercises, come into class calmer and prepared for their work. The children also respond better in class. The American Journal of Medicine and Sports lists a series of studies showing that tai chi can improve concentration, focus and performance. Mrs. D’Souza has even introduced the method to her fellow colleagues to use on their class children.

The growing vast number of people practicing Tai Chi shows its popularity and the belief people have in it. Tai Chi has spread all over the world that there is even an event called Tai Chi Day that is held on the last Saturday of April, annually. This event begun in 1999 and is now recognised by the United Nations World Health Organization and is acknowledged worldwide. Celebrations include mass Tai Chi workouts in most cities and free classes are also offered in certain clubs in the participating cities.

Singapore

Here in Singapore, the popularity of Tai Chi has caught up with people so much that a look around a heartland estate around 7 in the morning or 7 in the evening, will guarantee a show of small groups of people gathered and enthusiastically practicing Tai Chi. Usually in June and December, when schools are out for the holidays, many children can be seen joining the neighbourhood ‘aunties’ and ‘uncles’ and actively participating in Tai Chi.

Tai Chi is the route to a better life, physically and mentally. As Master Cheng Man Ching said in 1947, “Tai Chi, the great ultimate, strengthens the weak, raises the sick, invigorates the debilitated, and encourages the timid”. So don’t just sit there. Go and sign up for Tai Chi classes and work towards a healthier pattern of life!

Author:
Sangeetha Nadarajan
Writer
TheAsianParent.Com
http://www.theasianparent.com

TheAsianParent.com is a free weekly online parenting magazine targeted at educated, culturally engaged parents with children 0-6 years of age, parents-to-be, who are residing in Asia or of Asian heritage.

We aim to be the number one source of Asian parenting news, opinion, education, and entertainment. We offer our readers lots of articles, videos and pod casts that are not just credible and relevant but cutting edge, stylish and light-hearted, which readers can expect every Monday. We also offer our readers a forum where they can meet like-minded parents to communicate, commiserate and celebrate the absurdity and wonder of it all. The magazine also gathers a pool of educators, doctors and advisors who are keen in promoting the well-being of children and parents. Together, TheAsianParent acts as a platform for communication and support for parents.

Babies-Toddler — Comments Off
22
Feb 10

Your Baby’s Development At Around 1 Month

Finally, baby is talking! By about one month, babies can already smile a little and their cries become more distinguishable. One month is a long time for the smallest of us but there is still so much to learn! Find out what babies have learned and how they communicate.

Baby’s physical development:

- When on their tummy, babies can lift their heads for brief moments.

- Their arm and leg movement is still uncontrolled.

- Babies start to take their fingers and/or their fists to their mouths.

- They can open their hands from time to time.

- Young babies can also fixate an object for short periods of time (Babies can focus at 20-25cm/8-10inch.). They can follow an object with their eyes (called tracking) and are also capable of seeing faces more clearly.

- They listen when being talked to.

- 1 month old babies can grasp another person’s finger.

- They stare at bright and shiny objects.

- Babies are startled by sudden loud noises.

Baby’s emotional development:

- Young babies can smile in response to another person’s smile.

- They are extremely attentive and love to study other people’s faces.

- Babies can already exhibit a tendency in temperament such as being more relaxed or very active.

- They love to watch nearby moving or contrasting objects.

- Young babies show positive response to the sound of bells, voices and music or simpler rhythmic sounds.

- For much of their first year, babies are focused on sucking as they “read” different textures and materials with their mouth.

Tina Rychlik is the proud mother of two, and the owner of BabysBest.co.uk, an online store dedicated to the preservation of our children’s health. Offering only organic and all natural baby products, you can find guidelines and advice for baby and their parents by visiting http://www.babysbest.co.uk

pregnancy — Comments Off
16
Feb 10

Helpful Heartburn Tips For the Pregnant Woman

Even if you’ve rarely experienced heartburn before, the chances are very high that you will have it quite often during pregnancy. A lot of the changes your body goes through at this time almost guarantee that you will experience heartburn.

The placenta makes a hormone called progesterone during pregnancy that is needed to relax the muscles inside the uterus. But, the valve that divides the stomach from the esophagus is also relaxed and this allows acids to flow back up.

Contractions in the esophagus and intestines aid in digestion. They become slower because of the progesterone and digestion becomes sluggish. Acids can also be pushed back up into the esophagus as the growing baby crowds the abdominal area.

Sometimes just a few changes in your diet can offer heartburn remedies. For example, not eating foods that are seasoned or spicy can help in preventing heartburn. You should also stay away from any food that contains acid, especially products that contain tomatoes and any citrus fruits.

Instead of eating large meals, spreading them out into smaller ones can also help with heartburn. Any use of alcohol should be stopped during pregnancy and alcohol as well as caffeine can contribute to heartburn.

Natural heartburn remedies can be found through changes to your food and drink intake. After that, if you’re still experiencing heartburn there are some over the counter medications that will help with heartburn relief.

Your first choice should probably be chewable antacids. They are usually reliable and should provide fast heartburn relief. There are also liquid antacids that may be used, but be aware that any liquid may naturally cause your stomach to produce even more acids which is counter productive.

Antacids that contain aluminium aren’t the best choice, especially if your pregnant. Many women suffer from constipation during pregnancy and aluminium in large doses not only causes constipation, but it also can be toxic.

Any of the heartburn remedies that contain aspirin or sodium bicarbonate should not be taken if you’re pregnant. Sodium bicarbonate will cause excessive swelling and for most pregnant women that is already a major symptom to deal with.

If none of the remedies that you try bring heartburn relief, ask your doctor about other options. Just remember that taking more than the regular doses can be a bad idea, even over the counter products for heartburn still contain drugs.

Banish your discomfort safely and discover more about heartburn during pregnancy and GERD diet, vitamins or correct posture to make your pregnancy more pleasurable.

general — Comments Off
23
Apr 08

Starting A New Exercise And Diet Regime

It’s about that time of year when everyone starts thinking about beginning a new exercise regime and living a healthier lifestyle, Christmas is now well over and your probably remembering your new years resolution to lose the fat, eat a healthier diet and improve your general body shape. When starting a new exercise program its important to have goals maybe you want to look good on the beach in July or just get back into the clothes that fitted you before you put on a few pounds.

In order to stay motivated its important and to stay motivated you need to have a clear and realistic Idea of what you want to achieve, what your motivations for exercise or following your new healthy eating plans are.

If you want to lose fat just cutting your calorie intake or trying some new fad diet probably won’t help you keep the fat loss you achieve and you’ll probably balloon up bigger than you were before. What you need to keep at your target weight is a regular exercise program that you can stick to long term, don’t go made for a week and then give up until next year start slowly maybe just by walking at first. By developing and using some muscle you’ll increase your metabolic rate and notice more long lasting results.

Here’s a little beginners walking plan

Walk at a steady pace while pulling your belly in for 30-45 minutes 3 or 4 times a week and then you’ll burn more fat, as your cardiovascular fitness improves you’ll be able to start running.

Try and walk on gravel or sand because that will use your muscles more and burn more calories.

Of course you don’t have to walk if you enjoy swimming or playing another sport why not try that as well or instead, just make sure you can stick to it.

general — Comments Off
13
Apr 08

How to Quit Smoking!

First of all, the last 5 years or so that I smoked, I smoked Carlton Brand cigarettes. I felt that because they had only one MG of tar and .01 of nicotine, I was at least putting less bad into my body. Ultimately, I feel that this decision actually made quitting much easier, which I will explain.

I had smoked Marlboro for many years. Every time that I changed brands to reduce the tar and nicotine, it took about a week for my body to fully adjust to the change, and feel totally comfortable with the new lower levels of tar and nicotine. My first suggestion toward quitting without any discomfort seems obvious, but rarely stated: begin by lowering your tar and nicotine with the cigarettes you smoke.

If you smoke a regular level of tar and nicotine cigarette, begin by going down one level to a light brand. Check the tar and nicotine levels and change completely to go down about 5 to 7 MG of tar in each increment. Don’t worry if you seem to smoke more the first couple of days – I always smoked more from routine than actual need, so you will settle into a similar amount of cigarettes soon. Remember, each time I did this, it took about a week to fully accept the new lower level as normal. You will too!

Once you are comfortable with a new lower level of tar and nicotine, it is time to repeat the cycle. I do not think that it is helpful to have an actual “quit date” at this time, because it only adds to your pressure. It is helpful to tell your family and friends that you are working towards becoming a non-smoker, and ask them to support you with each step. I was lucky enough to be the only smoker in my family. I suggest that you share your success at each level with your loved ones, and try to do this together, or at least get them to start after you.

Continue this transition with each level of tar and nicotine. If you start at a level of about 18 to 20 MG of tar, drop to a light brand of 12 to 15MG. After that, change to a low tar and nicotine of between 5 to 7 MG of tar. The final step is to go to an Ultra Light such as Carlton with 1MG of tar. Remember, the nicotine drops in proportion to the tar, so my logic was always that every time I lowered my tar I was also reducing my level of addiction.

It is not important to dwell on how long to smoke at each level. Reducing the overall stress of the process is good and adding time constraints will only will add road blocks for you. The important thing for you is to continue seeing yourself as a non-smoker and continue making the changes as you feel comfortable. Although becoming a non-smoker is the goal, each step you take and each new level you reach should make you feel good and make your loved ones proud.

Once you are comfortable on Carlton or another Ultra Light cigarette, it is time to pick a date and plan for it. If possible, try to pick a low pressure time in your life. In my case, I felt that Christmas would help keep me busy with plenty of positive family time and events, so quitting several weeks prior would make sense. I live in New York, and our state allows smokers to get help quitting by providing 8 weeks worth of FREE Nicotine Patches, after we sign up on the internet or via toll free number. I suggest you check with your individual state and take advantage of any free support your tax dollars will pay for.

In my case, I am off on Sundays and Mondays. I picked the Monday as the day to begin. I smoked normally on Sunday, not really dwelling on Monday, because I was nervous and did not want to find a reason to put it off. I should mention at this point that for the last 10 years, and on the advice of my daughter’s doctor, that I stopped smoking inside my house, as it was causing problems for my daughter who was having her tonsils removed. I stopped smoking inside my house and in the car if I had any passengers. This meant that if it was raining, I needed to stand under the overhang of my house. If it were snowing, I needed to shovel a spot before stepping out. On occasion, a raccoon, wild cat, possum, dog or some other animal would startle me, or the wind would try to blow me down. I stuck with this routine for 10 years, and at the very least, begin to only smoke outside when you make your first transition to a lower tar cigarette. It will help keep you focused, show your family that you are serious, and most of all will be taking a step to make your family healthier. If any family members or friends smoke, make the same rule for them – Only Smoke Outside! My last cigarette occurred in fairly heavy rain, before bed on a Sunday night, after everyone had laid down for the night. I thought that after all those years smoking, it would seem much more festive or life changing. It wasn’t. I came in wet from the rain, and feeling quite let down. In quitting, smoking was no more gratifying than it ever was smoking!

Choose the 21MG nicotine patch, if you have than option. On the day that I quit, I woke up and put the patch on. We have our garbage picked up on Mondays, so my wife made me throw our my cigarettes, lighter and above all, the ash tray I had used for years. They all left that morning on the garbage truck. I was off on Monday when I started, and felt kind of “up tight” n the later morning. I called about the patch and found out it takes 4 to 6 hours to fully release and give your body the nicotine it wants. This was key to my success.

My original plan became to change my routine and put the new patch on at night before bed, so I would feel the nicotine relief when I was awake. I did not change the plan, so what actually happened was that I realized that during the mornings, I was actually on my own with minimal discomfort, and around midday, the nicotine would kick in for relief. This went on for several days, with the ups and downs.

The key for me was this: I learned before I quit that after about 24 hours, the nicotine addiction is actually gone and you only want to smoke due to routine. I realized that the way I felt in the morning (without nicotine) was really quite similar to afternoons and evenings (with nicotine). I was beginning to see that life without nicotine really wasn’t that bad, certainly not as bad as I had thought it would be.

Then the last straw popped up. Increasingly, after a couple of day, one of the side effects of the patch showed up – difficulty sleeping! I have always been a sound sleeper, so this was tough. After just one week on the patch, I decided to not put it on one morning and see how the day went. Guess what? It went fine. After only one week, the pleasure I received of having a good night’s sleep was actually greater than the need at that point for the patch. I gave away the rest of my patches to a co-worker after that.

To really see how important this step has been and how quitting has effected my life, I’ll give you a real life example that many of you probably can identify with. My family and I also had a family vacation planned for mid January to Disney World. In the past, as a smoker, a trip like this is filled with difficulty. First, no smoking in the airport or on the plane. Flying makes me nervous, so my instincts were to want to smoke even more. Going 3 to 5 hours with little if any chance to smoke makes a smoker’s life sort of miserable. Once at Disney World, there are strictly enforced and very limited places in the resorts or the theme parks to smoke. Our son is 5 years old and at Disney for the first time, so I was so happy that I did not have to plan his rides based on the adjacency of a secluded smokers outpost! It really hit me there, when I was walking in Tomorrowland to get a better picture of our children on the Speedway ride. I walked through a smokers area. I smelled the smoke and looked how unhappy the several people there looked – here in the middle of the Happiest Place on Earth! That moment, I proudly new I was a Non Smoker!

It is almost 3 months now. I have absolutely no want to smoke. No urge, no reason. It makes me feel sick when I think about breathing in a big breath of smoke. It makes me sick when I think of how much
a pack of cigarettes cost. It feels terrible that I contributed to many childhood illness for my children. I feel bad that I spent so much time smoking around my wife, as well as making her stand and wait while I puffed at every smokers spot! I am thankful as well as hopeful that I quit before I created any future health risks for me. I now carry a pack of sugar free bubble gum, which I use often. It is funny, because now, I am almost as uptight about leaving my gum at home, as I would have been leaving my cigarettes at home several months ago. Maybe that is more about personality, and less about nicotine. Either way, you can quit smoking easily, save money, feel better and live longer. The next time you buy cigarettes, plan to lower the tar and nicotine, and see how you feel in a week. Then simply stay on your journey until you succeed! I’m living proof!

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