While there is nothing much that we can do about our job description (sitting all the time!), there is something that we can do about the pain that we experience due to a sedentary lifestyle. For one, check out your chair. Ever since people started to exhibit symptoms like the ones I described above, different sectors have been trying to improve the conditions that employees have to work in. We may take our chairs for granted but in fact, they are one major factor.

The best chair that you can have is one that can be adjusted with regards to height and tilt. More often than not, when I start feeling pain on my neck, I adjust the height of my chair until I find a more comfortable position. Yet more than that, we have to bear in mind that the best chair means nothing if we do not have the proper sitting posture. This is essential for long term health. Another thing, why not take a break from sitting down every so often and stand up for a bit. Take a short walk, pace the office, get a cup of coffee or whatever – as long as you give your body a break from that sitting position.

If you think about the back being the workhorse of the body – it being the main support of the torso – it is but logical that this part of the body will feel stressed out most of the time. Add to this the fact that more and more people are starting to live sedentary lifestyles and you will definitely get more and more cases of back pain.

So how do we deal with this? Well, some of the greatest factors that may cause back pain include slouching in a chair for long periods of time, bad posture when standing, not keeping a straight back when driving, sleeping in a mattress that is uneven and too soft, and being unfit -Shall I go on? I am sure that like me, one or two things mentioned above hit home with you.

I think I shall start with the slouching. I spend 90% of my day on a chair working. I do slouch a lot as I like to put my feet up as well. So maybe starting today, I’ll make a conscious effort to sit up straight.

Recently, I came across a new idea (at least it’s new to me) – carb cycling. So what is this thing all about? Basically, you do not starve yourself. You have days when you eat normally (with regards to carbs) and there are days when you limit your carb intake. Take note, the word I used was limit and not prohibit.

So on the days that you are not limiting carbs, the suggested intake is about 300 to 400 grams (per day). Experts say that this is around the normal amount the average person eats anyway. On the days that you limit your carb intake, then try to eat less than 300 grams. The trick is to watch what you eat. Try to eat more of healthy carbs such as fruits and vegetables. Avoid or limit white flour and sugar.

Following this program, you can still get the energy you need from carbs without having to starve yourself to death. In this way, you will not feel deprived and you won’t have the tendency to go on a binge. Sounds good to me!

Different parts of the plant have different uses. When used for medicinal or health purposes, Aloe comes in different forms. The most common forms of Aloe is the gel (obtained from stripping away the outer covering), the juice (consists of pulped juice), and the bitter principle (bitter yellow liquid from the rind).

Perhaps one of the main uses of Aloe is to deal with digestive problems. It is said to help treat colitis, irritable bowel syndrome and constipation. Most of the time, Aloe juice is used for these problems. The juice is also used to treat ulcers. More so, studies have shown that Aloe juice, when taken orally has a good effect on asthma sufferers as long as they are not taking any corticosteroids. For external use, the gel can be used to soothe burns, wounds, allergies, sunburn, psoriasis, acne, and inflammation.

You can grow Aloe right in your backyard and make use of the gel immediately. For the juice and bitter principle, you may find it easier to visit your local health store. You should also consult your doctor to determine if there is no conflict with other treatments that you may be undergoing.

How can this happen? In the winter, houses need to be warm and insulated. Windows are most often closed to keep the cold out and the heat in. As a result, there is usually poor ventilation within. The air is not naturally replenished inside. Molds can be a complication as well due to the dampness in the air. To make matters worse, if there is a smoker in the family and he smokes within the house, the air is definitely more polluted.

As such, you should not take the matter of indoor health care lightly. At this time of the year when many people spend a lot of time inside the house, you should take care to ensure that the conditions inside the house contribute to your health and not the contrary. First thing you must consider are activities that pollute the air. Smoking was already mentioned. Avoid smoking within enclosed premises.

Using air fresheners and deodorizers may seem like a good idea but if not used properly, you may contribute to adding allergens inside the house. If you do need to use such products, make sure that there is at least a short period of time wherein you can get fresh air inside.

It is commonplace for several people to suffer at least an occasional night of almost non-existent sleep. The causes of insomnia differ from person to person. What made a student insomniac varies from what caused a shift worker or a traveler or an employee to acquire such sleeping disorder.

Insomnia, which is the inability to sleep satisfactorily or to have any sleep at all, is one of the most common sleep disorders. It is characterized by restlessness, sleep interruptions, decreased sleeping time than the usual, or sometimes complete wakefulness.

Aside from the annoyance that insomnia can cause to its sufferers, this sleep disorder causes those afflicted to lose enthusiasm and energy, acquire memory and concentration problems, feel lethargic, frustrated, and of course sleepy. Worse cases that may be induced by insomnia is one’s being prone to accidents, reduced work productivity and the aggravation of psychological and medical conditions.

So what exactly are the culprits that make insomnia one menacing sleeping problem?

1. Emotional Distress

More particularly when it is from internalized anxiety or anger, emotional problems can easily trigger this sleep disorder.

2. Substance Abuse

Drinking too much coffee, colas or other “energy-upper drinks” is known to cause insomnia. Caffeine from these drinks is the main reason. Chain smokers can also be easy victims of insomnia because of the nicotine that cigarettes contain. Herbal remedies, alcohol and other medications can also make one prone to becoming an insomniac. Some may think that alcohol, when consumed, can make one feel drowsy. But little did they know that in the long run, when the alcohol gets metabolized, sudden wakefulness will follow.

3. Biological Clock Disturbance.

Also known as circadian rhythm, one’s body clock, when altered, can damage the amount of sleep one can peacefully enjoy. This body clock disturbance can be caused by an irregular slumber schedule because of too much siesta or partying too late at night. It can also be jetlag or body clock disturbance due to traveling by plane to some place where there is a different time zone. Other causes may be the grave yard schedules of workers and cramming review season for students induced by exams.

4. Environmental Factors

Extreme temperatures can disrupt one’s sleeping patterns. Noise and bright lights can have the same effect too. Homesickness or when one is forced to sleep in an unfamiliar place is also one reason behind getting into the habit of not having enough sleep.

5. Health Problems

Health disorders such as diabetes, heart failure, hyperthyroidism, ulcers, and Parkinson’s disease can also induce insomnia. Asthma may also be one health problem that makes one prone to insomnia because of an asthmatic’s shortness of breath. Frequent urination, heartburn, and chronic pain from leg cramps, tooth ache and arthritis can also cause insomnia.

Psychiatric conditions such as schizophrenia and depression are also possible culprits for insomnia. Snoring with prolonged pauses in breathing while at sleep, also known as sleep apnea can also cause insomnia. Periodic arm and leg movements during sleep causing the muscles to twitch excessively is one underlying cause of this sleep disorder. Another cause is narcolepsy or one’s lack of control on whether to stay awake or to fall asleep, is another cause of this sleep disorder.

6. Pre-bedtime Activities

Engaging to vigorous activities such as exercise just right before bedtime can deprive one of a good night’s sleep. Consuming large meals when one is just about to sleep can also make one experience this sleeping disorder. This is because when metabolism is at its most active thus the body prompts one to stay awake.

Who are Prone to Insomnia?

Reports have it that 90% of people can acquire transient insomnia at some point in their lives. While an estimate of 30% suffers from its chronic form.

a. Women are said to be more at risk in acquiring insomnia because of the following reasons:

- Pre-menstrual syndrome with symptoms of irritability, depression and anxiety, and bloating due to menstruation disturbs a woman’s sleeping pattern.
- Menopause can also change a woman’s sleeping pattern.
- Pregnancy makes sleeplessness one common thing to happen.

b. Elderly people are also prone to getting insomnia because ageing alters one’s sleeping patterns.

c. Depressed people have lighter slumbers compared to those who don’t feel this psychological condition.

d. Students or younger ones who are conscious with their grades (because of cramming) can easily become insomniacs too.

With that vast information on what causes insomnia and who are at risk with this sleeping disorder, one can easily ward off this annoying condition.

The most advertised health benefit of vitamin C is that it helps boost our immune system. Now who wouldn’t want that? Here’s more good news for smokers, though. Studies have shown that taking vitamin C supplements may help improve blood circulation in smokers who may have problems in that area. The smokers involved in the study were otherwise healthy. Of course, that doesn’t mean that vitamin C can take away all the negative effects of smoking.

As you can probably surmise from my rambling up there, I am still in the throes of trying to quit this nasty habit. In the meantime, it wouldn’t hurt to try some vitamin C. However – lest you buy up all the bottles of this vitamin supplement at the drugstore – overdosing on vitamin C is definitely not going to do you any good. A note of caution is needed especially for those who have stomach problems. Doctors recommend a daily dose of 200 mg. You can take up to 500 mg if you have fever or stress. Anything in excess of that will be excreted by the body. In short, it would be a waste of your money to take more than 500 mg of vitamin C everyday.

I am at the point where I am beginning to see the negative effects of this habit. I am always short of breath – I can’t even climb the several flights of stairs to my apartment without gasping for breath! I know I have to do something about it. It’s not an easy task though. The other day I decided to try and quit. Yet even as I am writing this I am smoking my 3rd cigarette for the day (with coffee of course!) – and it’s not even noon yet!

Smoking is not healthy, that is a given. Yet how does one go about getting rid of this habit? I believe it all starts in the mind. There are all sorts of advice and help for those who want to quit smoking. They are useless though, unless the will to quit is there. I believe it is a decision that you have to make. Once your mind is set, then you are almost there. Otherwise, all the nicotine patches in the world will not do you any good.

Drink ice cold water – FAST. We’ve always been told to drink lots of water throughout the day. What you might not know is that cold water helps burn more calories. That’s because the body has to emit heat (energy!) to increase the water’s temperature. If you gulp down a glass of cold water, you can burn up to 25 calories each time you do so. Do this 4 times a day and that’s 100 calories you can burn!

Walk! In general, a mile of walking or running can burn 100 calories. The idea is to walk or run faster so that you can cover the mile in a shorter period of time. If you can cover 1 mile in 15 minutes (whew!), then that’s 100 calories off!

Drink up on that green tea. If you need cold water to burn calories, you can also use some hot green tea. According to studies, three cups of green tea can help you get rid of around 100 calories.

Dance! If you like going out, then it might just be good for your health. Dancing is one of the best activities for burning calories. You can dance in the club or at home! Even better, play with your kid while dancing, and you’ll burn even more.

Add up all those calories and you’ll lose weight in no time at all.

Then again, I have experienced for myself just how powerful thoughts can be. It is when I let my mind wander and think about whatever it wants that I find myself getting more and more stressed. I find myself spinning out of control when this happens. And, if I don’t do anything about controlling my mind and my thoughts, everything just snowballs.

The solution? It is very simple: train your mind. Just like the muscles in our bodies, the mind can easily turn to “mush” and be practically useless unless we exercise it.

One technique that I learned from my counselor is to do positive affirmation whenever I find myself stressing over something that I know I have no control over; something that I shouldn’t be thinking about because doing so will not solve anything.

What does she mean by positive affirmation? Think of a short poem, a Bible verse, a few sentences – whatever will make you feel that whatever it is that is bothering you will be taken care of one way or another. Choose lines that are most meaningful to you. Whenever your mind starts wandering, recite these lines in your mind over and over again. Just keep doing it for as long as it takes.

It sounds kooky – yes, it does; but believe me, it got me through the worst months of my life. Train your mind. You’ll find that mental stress isn’t all that unbeatable.