Wednesday, March 5, 2014

Self-help relaxation - Do-it-yourself-road to healthier, happier life.

Dr Abe V Rotor
Living with Nature - School on Blog 
Paaralang Bayan sa Himpapawid (People's School-on-Air) with Ms Melly C Tenorio 
738 DZRB AM, evening class 8 to 9, Monday to Friday 

Self-help through daily health habits. Here are the guideposts along the do-it-yourself-road to healthier, happier life.

1. Secure adequate medical services (A regular medical checkup will eliminate many of your tensions. A visit to your doctor and dentist will ease your mind. Regular consultations guide you to form sound living habits. 

2. Live in moderation (Moderate, don't over react, don't abuse, don't say,bahala na and plunge into the pool of danger that may cost your health or even your life.) 

3. Stop often to relax (After US President Eisenhower suffered a heart attack, he learned to slow down with the acronym ARRRW

  • A nap after the noon meal
  • Rest pauses during the day
  • Recreation for diversion
  • Reduction of some responsibilities
  • Working in a more relaxed manner
4. Be regular in all your daily health habits. There was a fellow who always wanted his work done, come rain or shine, and would work until he finished his job. A heart attack changed his work ethic, and he live happily ever after.

5. Be especially regular in your sleep habits. Don't disturb your sleep cycle, the regularity of your waking-sleeping biological clock. My dad used to say, "Early to bed and early to rise makes a child health and wise." This is a good reminder to kids in our computer age. 

6. Balance your mental and physical work. Your mind and body work together in a miraculous cooperative effort. Overuse or underuse of one will result to a dangerous imbalance. On the other hand, unreleased energy makes you restless. It "eats you up" if you don't use it. It is the cause of boredom. It may lead to anxiety. Keep busy and released your bottled emotions. 

7. Develop good mealtime habits. Eat in peace, avoid "eating on the run", don't eat when you your digestive system is not ready - perhaps you are too tired or tensed. 

8. Learn how to mellow the stresses. Avoid strenuous living, prevent tension from accumulating, know your limits, reduce your 24-hour load, avoid the pressure of hurry, respond calmly, retain the integrity of your heart, act your age. 

9. Rationalize, do not emotionalize your health. Don't be a slave to styles like uncomfortable wears, don't rationalize smoking or heavy drinking - no conditions will lead you to a happy compromise. 

10. Practice good mental health. Think constructively, positively; be your own psychologist.
Use home therapies to relax yourself (e.g., a leisurely warm bath, gentle massage, simple exercises, take a day off, talk over your problems)
Nature's Way of Relaxation is Sleep

Lastly, and the most important, sleep well.  There's no substitute to a good sleep.

Just what is sleep? Sleep is is one of the greatest gifts of nature - the loss of consciousness accompanied by complete relaxation of the muscles. It is nature's way of giving you a necessary escape from life's daily problems and tensions, so that you can carry on in a healthy fashion. But like any gift of nature it has its price.

So goes the biblical passage, "As a man liveth his day, so shall he sleep at night." How well you sleep depends upon the kind of day you have experienced.

Relax Your Way to Health, warns that you cannot work all day long in a tense, anxious state and expect your body from the accumulated tensions automatically the moment your head hits the pillow. If you were restless in your sleep you were probably restless during the day.

This kind of restless behavior increases your tension and fatigue, and at night it tends to keep you awake. The implication is that, if you do not accumulate too much tension during the day, your chances of a good night of sleep are much better. And the rule is that, technically you go to bed to relax - not to sleep. Sleep comes as the height of relaxation. If you are relax, you sleep. If you don't relax, you stay awake.
Sleep Deprivation: Sleepers losing Zs are more likely to report being unable to:
                  Activity                      Tired                Rested
Work well, efficiently                     25%                   9%
Exercise                                       30%                 10%
Have sex                                      16%                   7%
Engage in leisure activities             28%                 10%

Source: National Sleep Foundation, USA

Seventy million Americans or 27% of the US population, are losing sleep mainly over financial worries. The quality and quantity of sleep affects productivity and mood. A lack of deep, restorative sleep can lead to weight gain, decreased productivity, poor focus, moodiness and a whole host of other health problems over time. "Get more sleep or your overall health may decline," sleep experts warn.~ 

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