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Sat, 07 Jun 2008 11:43:46 -0700

Stress-Reduction Techniques
Posted by Neill Abayon

Practice the "Relaxation Response" and Similar Techniques

Recognizing that some people who practice meditation are capable of reducing their heart rate, blood pressure and oxygen consumption, Harvard's Herbert Benson, M.D., set out several decades ago to understand how they do it. He developed a simple practice that focuses on the qualities in meditation that create relaxation and reduce stress.

Here's how: Every day, plan to spend some time at rest (not asleep). Sit somewhere comfortable, close your eyes and relax your muscles. Focus on breathing regularly. Continuously repeat one word. Repeat it aloud or in your mind. It should be a simple word, such as "relax" or "easy," a religious word or phrase, or a meaningless word like the "om" used in transcendental meditation. Continue regular breathing with your muscles relaxed.
Learn Progressive Muscle Relaxation

This technique allows you to relax your entire body. Start at your head. Tense your facial muscles by clenching your teeth and furrowing your brow. Hold the tension for five to 10 seconds, and then release it. Next, tense your shoulder muscles by shrugging them and tucking in your chin. Hold the tension for five to 10 seconds, then release. Next, tense your arm muscles by making fists. Hold the tension for five to 10 seconds, then release. Continue to tighten and release each group of muscles in your body until you have worked all the way down to your toes. Picture the tension evaporating as you release each muscle. Focus on the warmth and heaviness of the body parts as they relax.

Do Visualization

Visualizing is a good way to remove yourself mentally from a stressful situation. Sit or lie somewhere comfortable. Close your eyes. Practice the progressive muscle relaxation exercise outlined above. Allow thoughts to pass through your mind without actually "thinking" about them. Imagine you are somewhere that makes you feel good, such as the beach or the woods, a spot where you have spent a restful vacation or a beautiful place you can picture even if you have never visited. Breathe slowly and deeply until you feel relaxed. Focus on all five senses. Imagine what you see, feel, hear, taste and smell. Continue to visualize yourself in this place for five to 10 minutes. Then gradually return your focus to the room you are in and end the visualization exercise.

Practice Relaxed Breathing Exercises

Take a deep breath in and out. Did you feel your chest expand and contract? Did your shoulders go up as you drew air into your lungs? This is how many adults breathe. But to breathe more efficiently -- and to promote relaxation -- we need to look to the way we breathe while asleep.

When in a relaxed sleeping state, we usually breathe from our diaphragm, which is the muscle between the abdomen and the chest. When breathing through the abdomen, the chest and shoulders remain relatively still while the abdomen rises and lowers with each breath. The type of breathing we do while sleeping takes less effort and is typically more efficient than the breathing we do while awake. As a result, abdomen breathing is more relaxing.

How can you practice relaxed breathing?

Lie flat on your back. Place your feet slightly apart. Lightly rest one hand on your abdomen, just near your navel. Rest your other hand on your chest. Inhale through your nose and calmly exhale through your mouth until you've emptied most of the air from your lungs. Focus on your breathing and watch which hand is moving.

As you slowly count to four, gently inhale, slightly distending your abdomen to make it rise. Imagine warmth flowing into your lungs and to all parts of your body. Pause for one second. Then as you slowly count to four, gently exhale, letting your abdomen slowly fall and your diaphragm relax. Pause for another second. Repeat this process five to 10 times. When you become familiar with the process, you can practice relaxed breathing while seated and, then,

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Sat, 07 Jun 2008 11:43:07 -0700

Keep the Faith and Keep Your Health
Posted by Neill Abayon

For more than 20 years, social epidemiologist Jeff Levin, Ph.D., M.P.H., has been collecting data to see if there's a link between faith and health.

"About 80% to 90% of these studies show there is something positive going on. We're swimming in empirical evidence."

Among those documenting the case is Harold G. Koenig, M.D., professor of psychiatry at the Duke University Medical Center: "Our studies have shown those who benefit most are those who both attend religious services and practice personal belief at home such as reading religious literature and prayer," he says.

According to his research as director of the Center for Spirituality, Theology and Health, Dr. Koenig, who also has led seminars on the subject for the Harvard Medical School Continuing Medical Education program, has found:

* People who regularly attend church service, pray individually, and read the Bible are 40% less likely to have diastolic high blood pressure than those who seldom participate in these religious activities.
* People who attend religious services regularly may have stronger immune systems than their less-religious counterparts.
* People who attend church regularly are hospitalized less often and leave the hospital sooner than people who never or rarely participate in religious services.
* The deeper a person's religious faith, the less likely he or she is to suffer depression during and after hospitalization for physical illness.
* . Religious people tend to have healthier lifestyles. People who attend church at least weekly have about one-third the rate of alcohol abuse and are about one-third as likely to smoke as those who seldom participate in congregational worship.
* Religious youth show significantly lower levels of drug and alcohol abuse, premature sexual involvement, and criminal delinquency than their non-religious peers. They also are less likely to express suicidal thoughts or make actual attempts on their lives.

Levin, who has received grants from many sources, including the National Institutes of Health, found that faith is an especially potent source of well-being.

"The big challenge for us is to answer the why question, what does all of this mean?"

In his book "God, Faith and Health," Levin examined more than 200 studies on faith and health. Among the common links are:

* On the average, people who are more religious tend to have healthier lifestyles.
* Attending church, mosque or synagogue provides a social structure. "Being around other people you receive support. We know that social support is good for people's health," he says.
* The practice of prayer, meditation or public worship services elicits positive emotions. A variety of new scientific research suggests that our emotions can lead to psychological changes that benefit our health.
* New research on optimism and hope is suggesting a possible placebo effect that promotes healing.

The studies Levin looked at involved a range of ages, ethnic backgrounds and religious affiliations. They involved a variety of research methods, including representative samples, longitudinal and psychiatric studies, as well as analysis by condition, such as lung disease or cancer.

Levin and Dr. Koenig are part of a growing movement to quantify the impact of religion on health.

Others are working on the subject too. For instance, a Columbia University research report concluded that people with religious faith are markedly less likely to abuse alcohol and illegal drugs than non-believers.

Harvard University's Pluralism Project has joined with Boston Medical Center's Healing Landscape project to explore the extent of religious healing in an American city. The project is producing a data bank of information about the diversity of religious healing practices in urban America.

While research supports a connection between faith and physical well-being, the evidence is stronger for the b

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Fri, 30 May 2008 12:05:51 -0700

BEING LONELY IS DANGEROUS!

Written by Neill Abayon

American scientists have found that people who are lonely may face several serious health complications and die young.

Loneliness is an emotional state. Those who are lonely experience a powerful feeling of emptiness and isolation. It is already known that loneliness is bad for health.

The new study, by Steve Cole, a molecular biologist at the University of California, examined the deoxyribonucleic acid (DNA) of about 22,000 people and found that those who described themselves as chronically lonely had weaker immune systems, reported the online edition of the Daily Mail.

Many earlier studies of large populations have shown that people who describe themselves as lonely or as having little social support are more likely to die prematurely and to have infections, high blood pressure, insomnia and cancer.

"This study shows that the biological impact of social isolation reaches down into some of our most basic internal processes - the activity of our genes." Cole said.

The findings that appeared in the journal Genome suggest that the loneliest people had unhealthy levels of chronic inflammation, which has been associated with heart and artery disease, arthritis, Alzheimer's and other ailments

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Tue, 27 May 2008 07:01:17 -0700

GUIDELINES FOR A HEALTHY DIET

Written by Neill Abayon

* With your doctor, determine the numbers of calories you need each day to achieve or maintain a healthy body weight.

* Eat fewer high fat foods. Keep fat intake to less than 30% of your total daily caloric intake.

* Replace some saturated or unhealthy fat with healthy oils/fat.

* Lower cholesterol in take to less than 300 mg per day.

* choose food high in starch an fiber.

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Tue, 27 May 2008 07:01:16 -0700

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Tue, 27 May 2008 06:59:13 -0700

HOW TO IDENTIFY A LOW FAT FOOD PRODUCT

Written by Neill Abayon

Ask yourself the following:

* Is fat a major ingredient?
Read food labels carefully. Go easy on products made with any ingredients that is high in saturated fat and cholesterol (e.g. oils,lard, and cheese).

* Is there more than one type of fat in the product?
When you see several high-fat ingredients on the label, the product is more likely to have too much fat.

* Is there serving size appropriate?
When trying to figure out the fat content of a food product, make sure that you use a serving size that is close to what you would really eat. This is often more than what's indicated on the label.

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Sat, 24 May 2008 10:42:17 -0700

How you can incorporate more phytochemicals into your diet?

Written by Neill Abayon

What is phytochemicals? Well for those who don't know phytochemicals are nonnutritive plant chemicals that contain protective, disease-preventing compounds. More than 900 different phytochemicals have been identified as components of food, and many more phytochemicals continue to be discovered today. It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables.

Increasing the consumption of plant products in one's diet should not be difficult or time consuming. There are plenty of simple strategies for increasing dietary fruits, vegetables, and grains, including the suggestions below:

* Keep fruits and vegetables (fresh, frozen, and canned) stocked and in sight.
* Reach for juice instead of coffee or soda.
* Add chopped fruit to cereal, yogurt, pancakes, muffins, or even a milkshake.
* Snack on fresh chopped carrots, celery, broccoli, cauliflower, and peppers (purchase at a salad bar to save time).
* Add fresh greens, carrots, celery, parsley, tomatoes, and/or beans to your soups.
* Store dried fruit (apricots, dates, raisins, and more) for a quick snack at home or work.

There are also several other easy methods for increasing fruits, vegetables, and grains in your lifestyle.

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Sat, 24 May 2008 10:38:55 -0700

ACTION IN EMERGENCY

Written by Neill Abayon

1. IS ANYONE IN DANGER?
* If yes, can the danger be easily managed?
* If it cannot, call for emergency help and protect the scene.

2. MOVE TO THE QUIETEST VICTIM FIRST
* Gently shake the shoulder and ask him or her a question.
* If there is a response, treat any life-threatening condition before checking the next person.
* If there is no response, check the airway.

3. OPEN THE AIRWAY
* Lift the chin, check the mouth for any obstructions and remove then tilt the head back gently.

4. CHECKING FOR BREATHING
* Place your check close to his or her mouth and listen and feel for breathing. Look to see if the chest is moving.

a. IF NOT BREATHING
* Give 2 rescue breaths by pinching the nose, sealing your mouth over to his or her mouth, and breathing in to the person
b. IF BREATHING
* Check for and treat any life-threatening conditions and place in the recovery position.

5. LOOK FOR SIGNS OF CIRCULATIONS
* If the victim is a child, or an adult who has suffered drowning or an accident, proceed direct to CPR (Cardiopulmonary resuscitation).
* Otherwise look for signs of life such as movement and normal skin color for 10 seconds.

6. CONTINUE RESCUE BREATHING
* Check for signs of circulation every minute.

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Thu, 22 May 2008 07:53:53 -0700

THE BEST APPROACH FOR HEART DISEASE

Written by Neill Abayon

The best possible approach i spreventing, and it's never too late to start. But if heart disease has developed, as suggested by the presence of coronary risk factors and documented by diagnostic test, it still isn't too late to make lifestyle changes. You can actually clean out your arteries, lower your risk of dying of atherosclerosis and extend your active, productive years, you can makedly cjange your risk facators no matter how old you are, often in just a few weeks.
Start with healthful, home-cooked meals that are very low in fat and cholesterol, yet high in unrefined complex carbohydrates and fiber. Such a diet can lower cholesterol levels by 20 to 30 percent and normalize most cases of adult diabetes in less than four weeks. When combined with salt restriction this diet will also help normalize blood pressure and control obesity.
Begin an active daily exercise program.
If many people would lower their cholesterol to the below 180, their blood pressures to under 125 and quit smoking, it has estimated that 82 percent of all heart attacks before age 65 could be prevented. This simple changes in lifestyle would do more to improve the health of our nation than all the hospitals, surgeries, and drugs put together.

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Thu, 22 May 2008 07:36:40 -0700

Pinoy chess raring to make some noise

SUBIC - Chess fans aren't the noisy bunch, so one doesn't usually hear much about them.

They aren't like boxing or basketball fans whom you hear screaming their lungs out in front of the television while rooting for their favorite teams or fighters.

While watching a live game of chess, you have to be silent...otherwise you'll distract the players, even yourself from analyzing the next best move.

This, however, doesn't mean that chess is not popular.

A check on Philippine Chess Chronicles' blog http://philippinechesschronicles.blogspot.com) reveals that there are 19 chess clubs listed on the site. These groups use the Internet to reach out and contact thousands of "silent" chess lovers across the nation.

But with the recent victories of teenage prodigy Wesley So here and abroad, the local chess scene will surely make some noise in the coming days.

'Pinoys are underrated'
Former Surigao del Sur Rep. Prospero Pichay, who now heads the National Chess Federation of the Philippines, said Filipinos are strong chess players but are not often heralded.

"You know the Filipinos are underrated, the ELO (player's chess rating) is very low but we play very strong," he said.

Pichay said that because of this, Filipino chess masters are being monitored by their foreign counterparts for being strong players.

"I had the chance to talk to GM (grandmaster) Li Chao (also the reigning Philippine International Chess Open champion), who is I think number 7 in China, and he said that definitely the Filipinos play very well," Pichay said.

According to World Chess Federation or F�d�ration Internationale des �checs (FIDE), the Philippines is rated number 36 among the world's best chess players.

Pichay said just a couple of years ago, the Philippines was down to number 44.

"With a series of tournaments this year, we will probably move up to number 30. It's a long way to the top but we're slowly inching up from 44. Now we're 36. Probably before the end of the year we'll be on the 30th spot and if we continue this kind of program I think we'll be in the top 20," projects the former Surigao del Sur representative.

To do that, Filipinos will have to overtake countries like Cuba, Croatia, Sweden and Greece. Russia remains on top of the FIDE list.

"It's a tough fight because the Russians have been there for a long time. It's their sport for so many decades, even centuries. To them this is the only sport. If you become the grandmaster, they treat you with respect," said Pichay.

The prodigy that is So
Pichay said the popularity of So will definitely help boost the sport which is hampered by lack of support from the private sector.

"With a lot of tournaments we have, definitely we will be able to discover a lot of talents just like Wesley So... A lot of kids will definitely look up to him as a model. They will definitely idolize him and a lot of them will start playing chess," said Pichay.

The 14-year-old So is touted to become the next super GM after Mark Paragua. So currently sports an ELO rating of 2540 and needed to break the 2600 barrier to become a "super grandmaster."

So already won P200,000 at the recently concluded Battle of GMs. He also took home $4500 at the 10th Dubai Chess Championship.

"At the age of 14, he might become a millionaire before the end of the year," said Pichay.

Financial support
To get to the top, the local chess scene will need a "little boost" from the private sector, according to Pichay.

"Definitely we need a lot of support from the private sector... the corporate world," he said.

The former congressman said the NCFP is getting financial help from the Philippine Sports Commission, Philippine Amusements and Gaming Corp., Department of Tourism, Duty Free Philippines and even the Subic Bay Metropolitan Authority.

"Of course ang Shell may programa rin sa chess, but I think they should give more," he added.

Pichay said that a "war chest" is important for the Philippines if it we