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| cc licensed flickr photo shared by Walt Stoneburner |
Stretch Your Way to Better Health
Stretching improves strength and endurance by increasing blood flow and oxygen to vital organs, such as the liver, lungs, kidneys and brain. By relaxing tense muscles and allowing joints to move more freely, stretching also decreases the risk of muscle injuries during normal daily activities and work-out routines. The benefits of a 10-minute daily stretching routine are noticeable, regardless of whether your lifestyle is active or sedentary. Considered a low impact exercise, stretching is free and can be done in the morning or as part of your nighttime routine.
Ways to Avoid Constipation
Constipation refers to infrequent or difficult to pass bowel movements. The results of constipation may include abdominal bloating, a decreased appetite, irritation to the lining of the colon and hemorrhoids. Over time, chronic constipation can even lead to colon polyps, obstruction of the colon and intestinal cancers. To avoid constipation, drink plenty of fluids, eat a fiber-rich diet and do not ignore your body’s urge to have a bowel movement. These simple steps enhance absorption of water into the colon, making bowel movements less firm and easier to pass.
Bedtime Routine Eases Insomnia
Not getting enough sleep can leave you feeling exhausted and rundown in the morning. Insomnia, or the inability to fall asleep or stay asleep, can be frustrating and, whether it occurs frequently or once in a while, a bedtime routine may help you get the rest you need. Establish a nighttime routine, such as reading, folding laundry, letting the dog out or drinking a cup of tea right before bed. Remove things that may be causing you to stay awake, such as drinking caffeine in the evening, napping during the day, an uncomfortable pillow or having a brightly lit alarm clock on your nightstand. A soothing bath or soft music may help you doze off, or try a relaxation tape or meditation routine.
Writing Releases Negative Emotions
While talking about personal feelings is not always easy, writing down your thoughts is a good way to let go of bottled-up negative emotions. Especially for people facing a medical illness or complicated medical treatments, a journal provides a place where you can say what is on your mind and ease the burden of carrying your negative thoughts. Whether you are nervous about a doctor’s appointment, thinking about your upcoming surgery or just received a diagnosis that requires further treatment and testing, being able to speak your mind, whether you are feeling angry, afraid or hopeless, allows you to let go of negative emotions and focus more clearly on the medical decisions you are facing. How good of a writer you think you are is unimportant, as the negative emotions that are released with your words is what counts.
Stay Healthy with Regular Doctor Visits
Regular visits to the doctor’s office can catch problems early, and identify risk factors that may lead to future medical issues. While you are healthy is the best time to schedule a yearly physical. Along with checking your heart, lungs and blood pressure, this gives your healthcare provider a chance to evaluate your overall health and schedule preventative testing, such as a colonoscopy or yearly mammogram. This is also a good time to discuss issues your doctor may be unaware of, such as new stresses in your life, your inability to kick your smoking habit or the hectic lifestyle that prevents you from sticking to a nutritious diet. Prevention is an important key to keeping your health in check, and scheduling a yearly physical is a healthy way to start.
Patsy Leward is a nurse practioner and guest author at http://www.bestnursingmasters.com.
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