Self Improvement Archives

The best way for you in order to achieve a better eyesight

Friday, July 2nd, 2010 at 1:19 am 
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The sense of sight is one of the major senses of our body. In order to function well, it is very important to have a good vision. We are using our eyes in our day to day activities. It is difficult to fulfill our obligations and responsibilities without our vision. There are health tips to achieve a better eyesight if you want to know how to take care of your eyes.

The health of our eye muscles is really important. In maintaining the health of our vision, it plays a vital role. Surrounding our eyeballs, there has 6 muscles in a single eye. Our eyes can move up and down, inward and outward, left and right because of these muscles. The level of your eye- fitness is determined by your ability to coordinate with the movement of these eye muscles.

To achieve good eyesight, there is a need to exercise your eye muscles. Your eye exercise should also have a warm up like when you exercise your other muscle groups. This is done by sitting comfortably with your feet firmly on the ground. Without straining your eyes, inhale deeply while stretching your eyes as high as you can. And when you exhale, stretch your muscles down to the extreme while you breathe out. Repeat this warm up for at least 3 breaths.

You must stretch towards your right eye for an actual exercise. Stretch up your eye to the right and down to the left. After doing so, repeat the exercise by stretching up to the left and down to the right. Extend your breath slightly and reduce the degree of stretching if you can feel any residual tension muscle. It is essential to avoid extreme stretching or straining of the eye. Also, these exercises should be done in a relaxed manner.

The eye should also have a “cooling off” exercise like other exercise routines for other group muscles. By rubbing both of your palms together until your palms are warm enough, you can do this exercise. Gently place the palm of your hands on your closed eyes. The eyes should be covered properly with your palms to create a much darker environment as possible. About a minute or two, this exercise can be done. It would not only relax your eyes, this can be performed like a meditation for the eyes.

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The Dangerous Effects of Sleep Deprivation

Saturday, June 26th, 2010 at 11:18 am 
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You have possibly experienced mild sleep deprivation at one time or another. There have been times when you don’t have enough sleep and everyone had this happened. But true sleep deprivation can be a serous condition. Sleep deprivation can be the cause of different illnesses like cancer. There are both physical as well as psychological effects of sleep deprivation.

Sleep Deprivations Studies

Sleep deprivation research have been conducted on those who have suffered these deprivations on a frequent basis. Many of them have been college students who have purposely prevented themselves from sleeping so that they could study for exams. In college, sleep deprivation is common around the end of terms, but studies are indicating that it is a lot more harmless than just getting a few dark circles under the eyes. There have been indications that students who have routinely deprived themselves of sleep have experienced a host of problems, including episodes of psychosis.

Physical Effects of Sleep Deprivation

Physical effects of sleep deprivation are often obvious. A person who is deprived of sleep feels tired, woozy, and uneasy most of the time. They may have dark circles under their eyes. These are the classic physical signs of sleep deprivation of which we have become accustomed. Still, more serious physical consequences to sleep deprivation are spreaded out than just the idea of someone appearing to be tired. Diabetes, depression, and even cancers are serious diseases can be the results from lack of sleep as sleep deprivation studies indicated. This is due to the disturbance in the hormones that take place when the body does not sleep.

Obesity and Sleep Deprivation Health

Obesity is a common side effect of sleep deprivation. Sleep deprivation seem to go hand in hand with obesity as many studies indicate that not only does sleep deprivation lead to obesity due to hormone imbalance created , but that obesity can also influence sleep habits. Someone who is obese has more of a chance of getting sleep apnea, a sleeping disorder that causes the individual to awaken several times during the night and is often characterized by snoring.

Other physical effects of sleep deprivation include a tardy reaction time. Someone who is tired and not getting enough sleep won’t be totally active  than the one who is fully rested. A lack of sleep, therefore, can prove to be harmful especially if someone is driving a car or operating heavy machinery. Thousands of accidents, many of them fatal, occur each year due to sleep deprivation and a lack of sufficient reaction time.

Sleep Deprivation while Driving

Sleep deprivation while driving occurs more often than people think. Truck drivers, under pressure to get a delivery to a destination within a certain amount of time, will often self deprive themselves of sleep. They take artificial stimulation so that they can stay awake to concentrate at the wheel for longer period of time. Despite the fact that this is illegal and dangerous, some trucking companies look the other way when it comes to their drivers taking on more than one shift. Accidents involving truckers who have fallen asleep when driving due to sleep deprivation and driving occur all over the United States.

Signs of Sleep Deprivation

In addition to obvious signs of sleep deprivation such as dark circles under they eyes, that indicate a lack of melatonin, someone who is deprived of sleep may also be irritable and appear nervous. Their hands may shiver due to an imbalance in the central nervous system that happens because of sleep deprivation. anyone who is suffering from sleep deprivation may expose these signs.

Sleep Deprivation and Reaction Time is reduced well.

Sleep deprivation is not only harmful when it comes to driving, operating heavy machinery or working, but can also lead to a cause of physical problems due to the hormonal imbalance that is created when the body is deprived of sleep. Make sure that you are getting enough sleep through doing a research about sleep information. Do your own sleep tracking study at a clinical environment if you feel that you are suffering from sleep deprivation.

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Using physical techniques with Anxiety Attacks

Friday, June 25th, 2010 at 7:22 am 
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Most of the available press on GAD surrounds the use of emotional/mental techniques for self-help with Anxiety Disorder.   While these techniques have been found to be effective, it should be noted that there are also a number of physical techniques, aside from breathing control, et al, which can also significantly reduce the severity and ultimately the frequency of a panic attack.  When we say ‘physical’ we mean simply that there are things that can be added or removed from your daily regimen or lifestyle that can have a surprising effect on your emotional stability.

1. Get plenty of exercise and refrain from mental activity before bed.

2. Increased involvement in outside activities which are never competitive.  There are a number of things to explore from clubs to church to hobbies.  These kind of activities, when done without pressure, competition, or deadlines, can produce a feeling of achievement – a natural enemy of stress and anxiety.

3. Get involved in hobbies or pastimes that keep your body occupied without cognitive thought – scrap-booking, gardening, etc.  The reason that this works so well is that minor manual dexterity requires motor function but not cognitive thought.  Things like woodworking, gardening and the like are especially effective because they also double-reinforce themselves in that there is typically the side benefit of a sense of accomplishment.

4. Physical relaxation techniques, including yoga and other holistic treatment because they use exercise, mediation and breathing. Together they are an extremely effective weapon against both stress and anxiety levels.  They are also both wholesome and produce multiple additional benefits in both physical health and mind/body control.

Things to reduce in your life are often as important as the things to increase.  Here are a few of the things that professionals often recommend that worriers avoid.

A.  All forms of mental activity or involvement prior to bedtime and any other time when relaxation is the order of the day.

B.  All forms of debate, argument and conflict or confrontation especially at work.  This may be difficult to attain in certain professions were debate is the essence of both compromise and self-proclamation.

C.  Competitive sports, especially where the score or winning is the sole objective.

D.  Violent or thriller-type motion pictures, especially the doom types and the against-all-odds mysteries.

E.  Greatly reducing or eliminating the exposure or regular ingesting of network news and all other forms of media which typically involves bad news.

These increased/reduced physical and experiential factors in your life can have an extremely significant effect of the frequency and severity of an anxiety attack.

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