How to Improve an Immune System

How to Improve an Immune System



We live in a world where it's just harder to
stay healthy
. Fresh and
healthy food
is available, but you usually have to go out of your way to find it. The foundation of health is a healthy immune system, so the best way to get and stay healthy is to do whatever it takes to support your immune system. This can be a multi-pronged approach involving diet, exercise, supplementation and attitude.







Things You'll Need:





Varied diet




Basic vitamin and mineral supplements




Exercise




Relaxation









1


Start with a healthy diet. This doesn't mean you can't ever have ice cream again. It does mean moderation in indulgences. It also means eating a varied diet, with an emphasis on healthy vegetables, fruits, grains, proteins and liquids. There is no magic food. Rather, emphasize a variety of colors and textures at every meal. Limit salt, sugar and fat. Have a salad along with your lunch, and dinner and make sure it includes a variety of colors and tastes. Have fatty fish like tuna or salmon at least twice a week. Eat a vegetarian diet one or two days each week. Drink plenty of water instead of caffeinated and sweetened beverages.





2


Find a good multi-vitamin and multi-mineral tablet. You will do better by buying them separately. Look for a mineral supplement that includes trace minerals. Your vitamin supplement should include as wide a range of vitamins as possible, from A to C and D and all the B vitamins. Take each supplement with a meal, but take them separately, because some vitamins and minerals will work against each other when it comes time for your body to absorb them.





3


Get some exercise every day. This doesn't mean you have to go out and run 5 miles a day. Start by making small changes. Park farther out in the parking lot, and walk to your destination. Take one flight of stairs before you get on the elevator. Do simple stretches several times a day. Get up from your desk once an hour, and walk around the perimeter of the floor where you work. Walk up and down one flight of stairs at each break.





4


Make time for genuine relaxation. This doesn't necessarily mean plopping on the couch in front of the television. Find a local park, and make time for a leisurely walk. Stop for a bit and just sit under a tree, watching the world go by. This will work even better if there's a lake or stream nearby to release good ions into the air.





5


Adopt a habit of meditation. Twice a day is optimum, but every little bit helps. The key here is removing yourself from the normal noise of your mind and the world around you. There are many excellent books on meditation, or find a local teacher. Your mind and your body will be grateful.








Tips & Warnings










A good rule of thumb for food is the less processing the better. Whole grain is better than refined; raw is better than cooked.








Sitting burns more calories than lying down. Standing burns more than sitting. Moving burns more than standing.








Breathe. You'll be amazed how much more energy you'll have if you breathe more deeply. That means out as well as in.








Learn to let go of stress. This may be the most important thing of all. All of these steps will help you do that.








Don't set yourself up to fail. Make these changes as gradually as you feel comfortable. This is supposed to make you feel good!








Ask your doctor or other health care professional if you have any questions about any of these changes.



http://www.ehow.com/how_4487623_improve-immune-system.html

How to Improve Allergies With Yoga Breathwork

How to Improve Allergies With Yoga Breathwork



Allergies can produce itchy, watery eyes, congestion and sinus issues. However, by incorporating yoga breath work into your daily routine you can help alleviate annoying allergy symptoms. Allergy sufferers will find relief when they practice yoga breath work on a daily basis. Allergens will be cleared from nasal passages and allergy symptoms will be greatly reduced. When exhaling old breath from the bottom of the lungs, your bodies will get rid of accumulated toxins built up in lungs. Asthma sufferers can also greatly benefit from the practice of yoga breath work.







Things You'll Need:





Yoga mat or chair









1


Sit on mat or sit on chair. Raise hands above head and inhale deeply through the nostrils. Hold the breath for the count of three (keep hands raised over head). Exhale slowly to the count of six while you release your hands to your side. Make a whisper sound in the back of your throat, but do not open your mouth. Repeat this warm up breath four to six times.





2


Place your thumb over your right nostril and inhale deeply through your left nostril to the count of three. Take your pinkie finger and pinch your left nostril and hold the breath for three counts. Release your thumb from your right nostril and inhale to the count of three. Inhale through the right nostril to the count of four and then pinch your thumb over your right nostril. Hold breath to the count of three. Release pinkie finger from left nostril and exhale to the count of three. Repeat four to six sets on each side of nostril.





3


Sit with your back and spine straight. Place your hands to your side (palms facing to the sky) or place both hands on top of your stomach. Inhale and exhale quickly like you are panting. Breathe through your nostrils in quick, forced breaths. Feel the rise and fall of your stomach as you pant quickly (if you place your hands on your stomach). Breathe in and out through nostrils at ten to twenty times. After completing first set, inhale deeply through the nose and exhale deeply through the nose. Repeat two to four sets.





4


Close your eyes and inhale slowly to the count of six and exhale slowly to the count of six through the nostrils. Raise your hands above your head as you inhale naturally through your nostrils and then release your hands to your sides as you exhale naturally through the nostrils.





5


Complete your breath work practice by bringing your palms together at heart center with the word: Namaste (which ends the yoga breath work practice).








Tips & Warnings










The dynamic panting breath (Breath of Fire) is more challenging so if you feel dizzy during this breath work, stop immediately and rest. If you have a medical condition, please check with your doctor before attempting this breath work. Slow, controlled breathing opens up nasal passages (which helps clears out allergens from sinuses) and more forceful breath work allows fresh, clean air to circulate through lungs and also helps boost the immune system.



http://www.ehow.com/how_2365195_improve-allergies-yoga-breathwork.html

How to Identify Sports Massage Contraindictions

How to Identify Sports Massage Contraindictions



Sport massages can be very soothing and healing as long as they are done under the right conditions. However, under certain circumstances, they should be avoided. These conditions are known as contraindications.









1


Areas of the body that have recently been injured should not be massaged. To do so could do further damage and slow the recovery process. This includes open wounds, muscle ruptures, tendon ruptures, contusions, burns and broken bones. Wait until any injuries have healed before having those areas massaged.





2


Some diseases are considered to be contraindications. These include rheumatoid arthritis, gout, infections of the soft tissue and skin, bleeding disorders, and tumors. Getting a
sports
massage with these ailments could cause serious complications including death.





3


Have an evaluation from a medical professional before getting a sports massage. This will help determine if you have contraindications that you may not be aware of and you can be advised on when and if it would be safe for you to have a sports massage.


http://www.ehow.com/how_2303458_identify-sports-massage-contraindictions.html

How to Identify Myofascial Trigger Points

How to Identify Myofascial Trigger Points



Pain is a normal function of the human body. Constant pain isn't. Muscles may develop myofascial trigger points as a result of acute trauma, repetitive stress, nutritional deficiency, fatigue or emotional stress. Easily misdiagnosed and non-responsive to standard pain management therapies, trigger points do respond to direct massage techniques.









1


Consult with your physician to eliminate possible causes of your pain. Trigger point symptoms of muscle stiffness, weakness, nausea, distortions in posture, and dizziness mimic symptoms of common ailments that should be treated with proper protocol.





2


Analyze your pain. Trigger point pain manifests as an oppressive ache in your muscles. Trigger points also refer pain to distant sites, such as aching feet from tight calves. If the pain is persistent and unresponsive to conventional therapy, it's possible you have trigger points.





3


Locate the trigger point with direct pressure over the pain site. There will be a taut knot in the muscle belly that can be felt by sensitive fingers, accompanied by pain in the immediate area, possible referred pain in a distant site and a local twitch in the muscle.





4


Don't confuse this with a tender point which is highly sensitive to pressure and generates pain only at the site of the pressure.





5


Confirm your self-diagnosis with a certified massage therapist trained in trigger point recognition.








Tips & Warnings










Trigger points are often confused with acupressure points. Although similar in theory, trigger points are based on hard science and can be felt with the fingers. Acupressure meridians can't.








Trigger points can generate headaches or joint pain, mimic tendonitis and bursitis.








The majority of physicians and alternative therapy specialists aren't trained in myofascial trigger point diagnosis and management.



http://www.ehow.com/how_4453586_identify-myofascial-trigger-points.html

How to Identify Common Pressure Points in Acupressure

How to Identify Common Pressure Points in Acupressure



As an alternative therapy, acupressure shares similarities with acupuncture and reflexology. All focus on pressure points of the body to alleviate a wide range of ailments and to promote better health. Once you learn the location of common pressure points, you can treat yourself with acupressure.









1


Look for pressure points located at major muscle groups. Using fingers, feel for a knot in an indentation at the muscle.





2


Identify pressure points by their location and a number used by acupressurists. For example, GB-30 stands for Gallbladder 30, located in the gluteal area and used to increase joint movement.





3


Remember some of the 400 pressure points of the body through the translation of Chinese names. For example, the "Letting Go" points at the outer part of the upper chest release tension and stress.





4


Manage coughing with the LU-9 pressure point on the inside of your wrist. Press on the depression between the pulse point and the tendon from your thumb.





5


Address digestive problems with ST-36, also known as "Leg Three Miles." Locate it four fingers below the knee in the depression on the outside of the leg between the bone and muscle.





6


Care for low back pain with several different pressure points, including the "Sea of Vitality" or Bladder 23 near the waist at the second lumbar vertebrae of the back, four finger widths from the spine.








Tips & Warnings










Apply firm and constant pressure using your finger or thumb in acupressure treatments.








Acupressurists recommend breathing deeply and visualize letting go of negativity while applying pressure on the points.








If you want to use acupressure for many different ailments, invest in an acupressure points chart from a good text or the Acupressure Institute.








As an alternative therapy, acupressure hasn't been proven effective with all ailments. Consult a health practitioner for recent or serious pain.



http://www.ehow.com/how_2189659_identify-common-pressure-points-acupressure.html

How to Identify Ayurveda Dosha Type

How to Identify Ayurveda Dosha Type



Ayurveda is a 5,000-year-old science that originated in India and is practiced around the world. Literally translated as “science of life,” Ayurveda is a comprehensive system that provides guidelines for diet and lifestyle to support your health. There are 3 doshas, or mind/body types, in Ayurveda, and we can be predominantly one type of a combination of 2 or 3. Your dosha will help you determine what foods to eat and which to avoid and how to adapt your lifestyle so it does not go against your natural mind/body type.









1


Begin by taking a basic dosha questionnaire at one of the links below. You might also choose to read up on the subject or consult with a certified Ayurvedic specialist.





2


To determine your dosha type, consider if you fit the Vata dosha. Vatas tend to be small, slight and wiry. They seem to be in constant motion and are quick to learn and quick to forget. Vata is identified with the air element and tends to multi-task: one sees Vatas eating, talking on their cell phone and reading a magazine all at once. Prone to constipation, dry skin, irregular appetite, Vatas are best nourished by a diet of fresh and cooked vegetables, soups, juicy fruits, not too many raw fruits and in general, foods that are of the earth element to ground their flighty nature.





3


Consider if you might be a Pitta, who is generally of medium build with obvious muscle and strength. Pittas are often athletic and competitive, driven and action-oriented. Pittas are also known for their fiery nature and can become hot under the collar if they push themselves too far. A diet that is cooling and not too astringent is appropriate. Pittas should avoid aggravating their fiery constitution by limiting spicey foods, fermented foods, and by not basking in the heat of the sun.





4


Consider if you are a Kapha, who tend to be the heavier and rounder of all 3 doshas. Slow-moving, with excellent endurance, Kaphas may not say a lot but when they do speak, it is in measured, thoughtful sentences. If imbalanced, Kaphas may be overweight or have a risk for diabetes or hypertension. Raw fruits, salads, vegetables, whole grains and easy-to-digest foods are best for Kaphas. They tend to dislike exercise or movement, but this can create stagnation and weight gain.





5


Experiment with your newfound knowledge by keeping a food diary. Record what you eat, when you eat, and how you feel later.





6


View the links below to learn much more about how Ayurveda can help you establish eating habits that will support your health.








Tips & Warnings










Vatas tend towards insomnia: to counter it, Vatas should maintain a regular schedule of eating and sleeping at regular times to establish a routine.








Pittas tend to have large appetites, but this can get out of hand. They can maintain their athletic activity and eat smaller meals throughout the day to avoid excess.








Kaphas like to nap and can become sluggish. Starting a modest 20 minute daily walking program in the morning can jumpstart metabolism and refresh a Kapha’s perspective.








If you have any chronic diseases or other serious health conditions, consult a licensed Ayurvedic specialist for guidance.



http://www.ehow.com/how_4488018_identify-ayurveda-dosha-type.html

How to Identify an Active Trigger Point in Massage

How to Identify an Active Trigger Point in Massage



An active trigger point is where a muscle is in spasm. You can locate and defuse a trigger point by paying attention to the reaction when the point is pressed. The source of tension, which may feel like a "knot," also causes a twitch or sharp pain when pressed.









1


Use a trigger point therapy guide to narrow down the zone of trigger points for the area you're working on. Palpate the muscle in that area with your fingertips or knuckles.





2


Look for spots that cause a sharp pain that radiates toward the area of referred pain, as those are active trigger points. Latent trigger points may cause the same electrical tingle, but only an active trigger point will hurt when pressed.





3


Press on the active trigger point for 10 seconds, then release. This pressure briefly hurts, but the release of tension afterward makes it worthwhile. Increased blood flow to the area as the muscle relaxes relieves longterm pain.





4


Notice where pain radiates when you press active trigger points and explore those other areas to find satellite, or referred, trigger points. You can keep them from becoming active trigger points by clearing them while they are still latent.





5


Revisit the active trigger points during each massage session to release any recurring muscle spasm areas and ease pain.


http://www.ehow.com/how_4454631_identify-active-trigger-point-massage.html