Natrual Ways to Reduce Anxiety – Part 1
Anxiety is very comman and from time to time its perfectly natural. However when it becomes excessive then its time to do something about it. There are several types of anxiety
- General anxiety disorder
- Panic attacks or panic disorder
- Phobias
- Obsesive compulsive disorders
Cognitive Behavioural therapy, a form of counscelling is on one of the most effective long term treatments for anxiety-related disorders.
Over the next few blog articles I want to share some natural ways that may help.
Passionflower (Passiflora Incarnata), a herb has been used for centuries as a mind calmer and mood boster. There is strong evidence it is effective and in one study it was just as effective as the anti-anxiety drug, oxazepam for generalised anxiety.
Reference
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Is slouching that bad for you? – part 3
Modern man is born to slouch. But he rarely considers the long term potential consequences:
In addition it may also make you... Sad and Shy A study of 110 students by San Francisco State University last year found those who walked with a slouched body posture reported feeling more depressed and having lower energy levels than those who were more upright. Study leader Erik Peper, a professor of health education at the university, says sitting or standing up straight with shoulders back does not just give other people a good impression, but also sends a message to the brain that makes us feel better about ourselves. ‘We tend to think the brain and body relationship goes one way. In fact, the passages go both ways. ‘When you choose to put your body in a different mode, it’s harder to drop into depression.’ Meanwhile, in a 2007 study at Colorado College, students with the best sitting posture felt more confident — and scored significantly higher on tests — than those who sat slumped. Interestingly, though, the trend was only true for male students. Women felt more confident if they’d slouched, possibly because men tend to determine how they feel according to internal cues, while women think more about how they look to others — for them an upright posture made them feel pressured and self-conscious. So sit up straight!What is a muscle cramp?
What is a muscle cramp? Normal movement of our bodies involves muscles alternating between contract and relaxation. A muscle that contracts involuntarily and is unable to relax is a spasm; and a forceful and prolonged spasm becomes a cramp. A muscle cramp can last anywhere from a few seconds to up to 15 minutes or occasionally longer. Any muscle can develop a cramp, but the most common site for muscle cramps are the legs, particularly the front of the thighs (quadriceps), back of the thighs (hamstrings) and calf muscles (gastrocnemius & soleus). Unfortunately almost everyone, one estimate is 95% of the population will experience a muscle cramp at some time in their life. Muscle cramps are one of those things that also increases as we get older. Those of you that have already had a muscle cramp will undoubtedly remember the unrelenting pain! Tip: Most muscle cramps can be stopped if the muscle can be stretched. Muscle spasms & cramps are one of the most common complaints that massage therapists deal with.
Do you have tight hips? – Part 2
I know many of my clients sit at a desk for very long hours which can lead to tight hips. So in this post I want to show you how to stretch them.
How to stretch your hips
Single knee hugging Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side. Bilateral knee hugging Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds. "Cobra pose" Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down Hip flexion with abduction/adduction Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side. External hip rotation Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg. Internal hip rotation Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds. If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.
