The Relaxation Response

‘The Relaxation Response’ is a term penned by Dr Herbert Benson of Harvard University in 1968. He had good success with reducing stress and controlling the fight-or-flight response.

Direct effects of Dr. Benson’s relaxation techniques includes deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.

The Relaxation Response Technique is as follows:

1. Sit comfortably and quietly

2. Close your eyes

3. Start by relaxing the muscles of your feet and then work up your body relaxing each of your body muscles

4. Focus/Breathe purposefully/Deeply/Calmly

5. Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breaths as you let each one out

Do this for ten to twenty minutes.

Alternatively, follow the above steps, using relaxation imagery instead of counting breaths in step 5.

Fastest Way to Build Muscle

What’s the fastest way to build muscle? As a fitness professional blessed with a good physique, I get that question a lot from friends and clients at the gym. I always answer them the same way.

There is no single fastest way to build muscle that can apply to all because that would depend on an individual person’s body type. That usually puts a damper on their faces. But I quickly add that it is easy enough for anyone to pack on size as long as he applies the proper techniques.

Weight Loss Rules You Must Follow

There are different types of weight loss programs available. Some ask you to follow fad diets; others advise you to use weight loss pills and supplements. However, in my opinion, the best weight loss program is one which helps you lose weight using natural means. The home based weight loss program is one of them.

People love home-based weight loss programs because they can exercise at home and don’t need to hit the gym regularly. Another advantage of home-based weight loss program is that they offer flexible meal plans and exercise routines that anyone can follow.

That said, if you don’t follow certain rules then all of your weight loss endeavors will go down the drain. In this article I will tell you about five of these rules:

Can Lipitrex Help You Lose Weight?

lipitrex and weightlossThere could be many different reasons why a person would want to lose weight. You might want to lose fat in order to boost your social esteem, or save yourself from the various different maladies associated with obesity. Whatever your reason for weight loss, if you are looking for a natural weight loss supplement then read on.

The number one benefit of using a natural weight loss supplement is that it is safe to take; moreover, it is far more effective than prescription supplements, not to mention that natural weight loss supplements don’t come with any side effects. However, be careful when buying natural weight loss supplements because a lot of ‘unnatural’ supplements are being sold as natural. In this article I will tell you about a natural weight loss supplement that I know to be very effective for quick weight loss.

More Good Cholesterol Resources

There are a number of places you will want to check in order to find more help with lowering your cholesterol. Consider the following resources:

1) Your library. Your library will have many resources that can help you with lowering your cholesterol. From library books about cholesterol to cookbooks that feature heart-friendly recipes, the library should be one of your first stops when you are looking for resources

2) Your hospital or clinic. Whether it is research studies that allow you to try new treatments for cholesterol-lowering, pamphlets about cholesterol, or experts that can answer all your questions, clinics and hospitals are a great place to find the information you need to stay healthy.

A Short Glossary of Cholesterol Terms

Atherosclerosis

If you have too much cholesterol in the blood, it will create a yellow thick substance on the lining of the blood vessels. This is known as atherosclerosis. If it continues to grow, it can block blood vessels, leading to a stroke or heart attack. This is a key risk of having high bad cholesterol levels.

Blood cholesterol

Blood cholesterol is wax-like material that is made by the body. Blood cholesterol is needed to keep cells healthy, to create hormones, and to keep the body functioning. Too much, though, increases your risk of atherosclerosis.

Dietary cholesterol

Dietary cholesterol is the cholesterol found in some of your food. Since all animals produce cholesterol, dietary cholesterol is found in the foods that are made from animals (foods such as meat, dairy products, fish, and eggs). To stay heart-healthy, you will want to avoid eating too much dietary cholesterol.

Fibrates

Fibrates decrease triglyceride levels and raise HDL-cholesterol. They are less effective in lowering LDL-cholesterol and for this reason are used more often by people who have heart disease rather than high cholesterol. However, in some cases, they are given in conjunction with cholesterol-lowering drugs to keep a patient’s heart healthy while lowering cholesterol to acceptable levels. Fibrates that are often prescribed to lower cholesterol include drugs such as Gemfibrozil.

Usually, Fibrates are taken in the morning and at night, about half an hour before eating. Among the most common side effects of these drugs are stomach ailments, a higher risk of gallstones, and an effect on medications being taken to thin the blood. If you are taking medications intended to thin the blood, your doctor will want to take special precautions if you are also being prescribed fibrates.

Bile Acid Sequestrants

Bile acid sequestrants such as cholestyramine, colestipol, and colesevelam attach themselves to the bile acids in the intestine that contain cholesterol. The body then can get rid of the cholesterol in bowel movements rather than absorbing it.

These drugs, even in small doses, can lower LDL cholesterol a moderate amount – by up to 20% in many patients. Since these drugs lower cholesterol only a modest amount, they are often combined with satins for more effective treatment of high cholesterol.