Huwebes, Oktubre 22, 2015

7 ways to relieve constipation


Constipation is very common. It affects up to 27 percent of the North American population, says Marisa Battistella, a clinical pharmacist at the University Health Network in Toronto. Surveys reveal it’s twice as common in women as men, although this could be because women are more willing to admit experiencing constipation.

Almost everyone is familiar with the signs: abdominal bloating; straining; lumpy, hard stools. But most of us don’t know how frequently we should be “going.” According to experts, you shouldn’t be worried if you go only every other day and your husband or sister goes twice a day; both patterns are fine. “Anything from three times a week to three times a day is normal,” says Dr. John Marshall, an associate professor of medicine at McMaster University and a staff gastro-enterologist at Hamilton Health Sciences. What does matter is that movements are soft and don’t cause you to strain—which can lead to hemorrhoids. “People should have realistic expectations,” says Marshall. “There is a lot of folklore about bowel movements and since few people discuss it publicly, a lot of people don’t know what is normal.” 

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Common causes and your best cures

Constipation is often caused by lifestyle factors such as not eating enough fibre, not drinking enough fluids and not exercising regularly, as well as mental health issues such as stress, depression and anxiety. Genetics are also thought to play a role, albeit a minor one. As well, certain medications can cause constipation, says Battistella. Drugs that may slow down your bowels are antidepressants (selective serotonin reuptake inhibitors [SSRIs] such as paroxetine), antipsychotics, certain antihypertensives, anti-Parkinson’s medications and, most commonly, opioids such as morphine, Percocet and Tylenol with codeine. Supplements such as calcium and iron can also cause constipation. Here’s what you can do to get things moving:

1. Eat more fibre

“It is recommended you have 25 to 50 grams of fibre a day,” says Marshall. (Example: One cup [250 mL] of Raisin Bran, two slices of whole-grain bread, a half-cup [125 mL] of raspberries, one cup of cooked adzuki beans and an apple would add up to more than 34 grams of fibre.) Yet, Marshall adds, “Canadians average five to 10 grams per day.” Foods with lots of fibre include cereals such as wheat germ and bran, whole-wheat and rye flours, grainy breads, fresh fruit (especially berries), dried fruits such as prunes and figs, vegetables, and legumes such as chickpeas, lentils and beans. Increase fibre intake gradually to avoid getting gas or diarrhea, or worsening constipation.

2. Exercise regularly

Aim to be physically active at least three times a week for 30 minutes or more, says Battistella. Physical activity stimulates your intestinal muscles to work more efficiently. It also decreases the amount of time needed for food to move through your intestines, so stools stay moist.

3. Drink lots of water

Battistella recommends eight glasses of water a day. Water lubricates the intestines and also moistens the food you eat, aiding its flow through your body.

4. Lose the stress

“Psychological stress has a huge effect on bowel function,” says Marshall. “We say the bowel is the little brain of the human body. The brain and bowel are highly interconnected.” Bowel movements depend on intricate signalling between the gut and the brain. When the brain is under stress, the bowel is, too. People who are stressed are less likely to exercise and eat nutritious foods.

5. Stick with a regular routine

Bowel movements occur according to the body’s internal “clock.” When you ignore the urge to go to the bathroom, there’s more time for water to be extracted from the stools into the body, making them harder to pass. (One idea: Give yourself enough time to make bowel movements part of your morning at-home routine.)

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6. If necessary, use laxatives, but don't overdo them

Most over-the-counter products are safe to use, as long as you follow package directions. But overuse can make the bowel lazy. “Fix your lifestyle first,” advises Battistella. For occasional help, there are several laxatives to choose from: Bulk-forming laxatives, such as Metamucil or Prodiem, increase water content and bulk up the volume of the stool so it moves through your bowel faster. (Take them with a lot of water.) Osmotic laxatives, such as Laxilose, help fluids to flow, and stimulate muscles that aid in digestion. Saline laxatives, such as milk of magnesia, draw water into the colon so the stool passes more quickly. Stimulant laxatives, such as Dulcolax and Ex-lax, cause muscle contractions in the intestines that are needed to get things moving, and should be used sparingly. Stool softeners, such as Colace, Surfak and Soflax, make them easier to pass. At-home enemas can be used in cases of acute constipation. Suppositories may also help, but they only clear out the end of the colon. Ask your pharmacist which laxative is best for you.

7. Be prepared for travel

For some people, when they’re on the go, it’s hard to, well, go. “I tell people ‘fibre, fluid and exercise,’ ” says Marshall. “And all those are compromised when you travel.” He suggests drinking lots of water and, when eating out, choosing menu items with fruit and vegetables in them. Pack high-fibre foods such as granola bars. And take your running shoes with you, so you can be sure to get that crucial exercise.


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Miyerkules, Oktubre 21, 2015

10 Tips for Quitting Smoking



I recently celebrated my one-year anniversary of quitting smoking. Well, of finally quitting … like most smokers, I had tried to quit many times and failed. But this quit stuck, and I’d like to share the top 10 things that made this quit successful when the others failed.

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1. Commit Thyself Fully.

In the quits that failed, I was only half into it. I told myself I wanted to quit, but I always felt in the back of my mind that I’d fail. I didn’t write anything down, I didn’t tell everybody (maybe my wife, but just her). This time, I wrote it down. I wrote down a plan. I blogged about it. I made a vow to my daughter. I told family and friends I was quitting. I went online and joined a quit forum. I had rewards. Many of these will be in the following tips, but the point is that I fully committed, and there was no turning back. I didn’t make it easy for myself to fail.

2. Make a Plan. 

You can’t just up and say, “I’m gonna quit today.” You have to prepare yourself. Plan it out. Have a system of rewards, a support system, a person to call if you’re in trouble. Write down what you’ll do when you get an urge. Print it out. Post it up on your wall, at home and at work. If you wait until you get the urge to figure out what you’re going to do, you’ve already lost. You have to be ready when those urges come.

3. Know Your Motivation. 

When the urge comes, your mind will rationalize. “What’s the harm?” And you’ll forget why you’re doing this. Know why you’re doing this BEFORE that urge comes. Is it for your kids? For your wife? For you health? So you can run? Because the girl you like doesn’t like smokers? Have a very good reason or reasons for quitting. List them out. Print them out. Put it on a wall. And remind yourself of those reasons every day, every urge.

4. Not One Puff, Ever (N.O.P.E.)

The mind is a tricky thing. It will tell you that one cigarette won’t hurt. And it’s hard to argue with that logic, especially when you’re in the middle of an urge. And those urges are super hard to argue with. Don’t give in. Tell yourself, before the urges come, that you will not smoke a single puff, ever again. Because the truth is, that one puff WILL hurt. One puff leads to a second, and a third, and soon you’re not quitting, you’re smoking. Don’t fool yourself. A single puff will almost always lead to a recession. DO NOT TAKE A SINGLE PUFF!

5. Join a Forum.

One of the things that helped the most in this quit was an online forum for quitters (quitsmoking.about.com) … you don’t feel so alone when you’re miserable. Misery loves company, after all. Go online, introduce yourself, get to know the others who are going through the exact same thing, post about your crappy experience, and read about others who are even worse than you. Best rule: Post Before You Smoke. If you set this rule and stick to it, you will make it through your urge. Others will talk you through it. And they’ll celebrate with you when you make it through your first day, day 2, 3, and 4, week 1 and beyond. It’s great fun.

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6. Reward Yourself.

Set up a plan for your rewards. Definitely reward yourself after the first day, and the second, and the third. You can do the fourth if you want, but definitely after Week 1 and Week2. And month 1, and month 2. And 6 months and a year. Make them good rewards, that you’ll look forward to: CDs, books, DVDs, T-shirts, shoes, a massage, a bike, a dinner out at your favorite restaurant, a hotel stay … whatever you can afford. Even better: take whatever you would have spent on smoking each day, and put it in a jar. This is your Rewards Jar. Go crazy! Celebrate your every success! You deserve it.

7. Delay.

If you have an urge, wait. Do the following things: take 10 deep breaths. Drink water. Eat a snack (at first it was candy and gum, then I switched to healthier stuff like carrots and frozen grapes and pretzels). Call your support person. Post on your smoking cessation forum. Exercise. DO WHATEVER IT TAKES, BUT DELAY, DELAY, DELAY. You will make it through it, and the urge will go away. When it does, celebrate! Take it one urge at a time, and you can do it.

8. Replace Negative Habits with Positive Ones. 

What do you do when you’re stressed? If you currently react to stress with a cigarette, you’ll need to find something else to do. Deep breathing, self massage of my neck and shoulders, and exercise have worked wonders for me. Other habits, such as what you do first thing in the morning, or what you do in the car, or wherever you usually smoke, should be replaced with better, more positive ones. Running has been my best positive habit, altho I have a few others that replaced smoking.

9. Make it Through Hell Week, then Heck Week, and You’re Golden. 

The hardest part of quitting is the first two days. If you can get past that, you’ve passed the nicotine withdrawal stage, and the rest is mostly mental. But all of the first week is hell. Which is why it’s called Hell Week. After that, it begins to get easier. Second week is Heck Week, and is still difficult, but not nearly as hellish as the first. After that, it was smooth sailing for me. I just had to deal with an occasional strong urge, but the rest of the urges were light, and I felt confident I could make it through anything.

10. If You Fall, Get Up. And Learn From Your Mistakes. 

Yes, we all fail. That does not mean we are failures, or that we can never succeed. If you fall, it’s not the end of the world. Get up, brush yourself off, and try again. I failed numerous times before succeeding. But you know what? Each of those failures taught me something. Well, sometimes I repeated the same mistakes several times, but eventually I learned. Figure out what your obstacles to success are, and plan to overcome them in your next quit. And don’t wait a few months until your next quit. Give yourself a few days to plan and prepare, commit fully to it, and go for it!


BONUS TIP #11: THINK POSITIVE. 

This is the most important tip of all. I saved it for last. If you have a positive, can-do attitude, as corny as it may sound, you will succeed. Trust me. It works. Tell yourself that you can do it, and you will. Tell yourself that you can’t do it, and you definitely won’t. When things get rough, think positive! You CAN make it through the urge. You CAN make it through Hell Week. And you can. I did. So have millions of others. We are no better than you. (In my case, worse.)

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14 Natural Ways To Get Rid Of Pimples Overnight Fast


 
Do you really want to know how to get rid of pimples overnight fast? You have probably tried several acne treatments and recommendations from friends without much success. May be you have a small mirror beside you as you read this article and you are wondering: “will I ever be able to get rid of all these ugly spots on my face?” There is hope for you!

As you read this article, you will discover several proven natural remedies that you can use to overcome pimples, zits, acne or whatever you may call them. Most of them require things that you already have at home.

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1.) Apply a Cinnamon and Honey Mask to Get Rid Of Pimples

Cinnamon and honey have natural antimicrobial properties. Together, they make a killer combination to destroy pimples. You need just one teaspoon of cinnamon and two tablespoons of natural honey. Preferably, you should use Manuka honey. This unique brand of honey, from the Manuka forest in New Zealand, has amazing healing and pain relieving properties. Mix the cinnamon into a paste then blend in the honey. Rinse your face and pat it dry. Then apply the paste to the blemishes and leave it there overnight.

2.) Whip Egg Whites to Get Rid Of Pimples

Egg whites provide a cheap, easy and quick way to remove pimples. They also eliminate scars. Egg whites contain vitamins and amino acids that help to kill pimples and re-build your skin’s cells. Separate 3 egg whites from their yolks. Whisk them properly and allow them to settle for 3 minutes. Apply the whisked egg whites to the pimples using your fingers. Wait for it to dry then repeat this 4 times. Then leave the final mask for 20 minutes, rinse off and apply a suitable skin moisturizer.

3.) Apply Orange Peels and Juice to Get Rid Of Pimples    

The ascorbic acid and vitamin C in oranges make them a potent cure for pimples. And they are very easy to use. Simply rub the peels on the pimples and dab them with the orange juice. Before you do any of these, make sure you wash your hands thoroughly to prevent the transfer of bacteria to your skin. You may also wash your face with warm water to open up the pores. Use different pieces of orange peels for each spot you want to treat. You may apply the orange juice with cotton buds. Leave the juice on your face for at least 1 hour before you wash it off.


4.) Use Neem to Get Rid Of Pimples

Neem oil and neem powder are powerful natural treatments for pimples. They have powerful antibacterial properties. You can get them to buy online or at the local organic or natural food store in your area. Rinse your face with warm water to open up the pores of your skin. Use cotton buds to daub the oil and apply it directly to the pimples. You can also mix the powder with a small quantity of water to form a paste and apply it to the spots. Leave the paste on throughout the night so it can penetrate the skin destroy all the bacteria in the pimples.


5.) Blend Strawberries and Honey to Get Rid Of Pimples

Strawberries contain a very important ingredient called salicyclic acid. This is the primary active ingredient is several commercial formulations used to treat pimples. Salicyclic acid stimulates the epidermis (the upper layer of the skin) to shed its cells faster. So the clogged pores open up and the bacteria get neutralized. This substance also encourages the development of fresh skin cells and the subsequent closing of the pores to prevent fresh infection.

Rinse your face with warm water. Then wash at least 3 strawberries thoroughly to remove all the dirt on them. Mash them carefully without allowing them to become watery. Add two teaspoons of honey and blend them. Add the mixture to your skin and allow it to stay for 30 minutes before you rinse it off.

6.) Papaya Helps You to Get Rid Of Pimples 

Papaya eliminates dead cells and excess fat from the skin surface. In its raw form, it also contains papain – a powerful enzyme that cuts down inflammation and stops the formation of pus. That is the reason why it is commonly found in many commercial produced beauty products.

To use papaya, cut up your fresh papaya, take out the seeds and mash the flesh till it is smooth enough to be applied to your face. Wash your face with warm water and then apply the papaya for 30 minutes. Then use warm water to rinse it off.

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7.) Use Basil to Get Rid Of Pimples

You may know that basil leaves are used for cooking. But do you know that it has potent antioxidant, anti-inflammatory and antibacterial properties that can be used to get rid of pimples? In fact, research has shown that basil is very effective in the treatment of some bacteria that has developed resistance to antibiotics. Basil extract controls the swelling of pimples.

Put 10 basil leaves in a small saucepan and press them against the base of the saucepan with a spoon.
This will help the juice to be more concentrated after boiling. Boil the leaves in a cup of water for 5 minutes. Then leave the basil mixture to cool before you strain out the leaves. Use a cotton ball to apply the mixture to all the spots. You may store the remaining mixture in a refrigerator for the next 5 days.


8.) Dilute Tea Tree Oil to Get Rid Of Pimples

Tea tree oil is an effective remedy for pimples. But if you are wondering why you should add oil to your oil-clogged face, then hear this: Tea tree oil is unique. Unlike the natural oil produced by your skin, it acts like a solvent and penetrates through the extra sebum, unblocks the pores and eliminates the dead cells. It also has strong antibacterial properties.

Remember to dilute the tea tree oil before you use it. You can mix in a ratio 1 : 9 (oil to water). Wash your face with warm water and then use a cotton ball to apply the diluted mixture on the problem areas. If you have sensitive skin you may use aloe vera gel to dilute it instead.


9.) Put Tomatoes on Your Face to Get Rid Of Pimples

Tomato helps to eliminate excess oil from the face and keeps the skin healthy. It has an antioxidant called lycopene that protects the skin and acts like an anti-aging product and fights reddening of the skin and cellular damage. Tomato’s antibacterial ingredients that make it good for removing black heads, shrinking skin pores and smoothening and whitening the skin. Apply a mask of fresh tomato juice on your face and then leave it on for at least one hour before you wash it off.


10.) Place Dried Hibiscus on Your Face to Get Rid Of Pimples

In addition to producing a very delicious tea, dried hibiscus works well on pimples. You can make the tea for drinking and application on your pimples. Simply add 3 teaspoons of hibiscus plant to 2 cups of boiling water. Strain it and let it cool. Add two teaspoons of honey. Poor out a tablespoon of hibiscus into another cup and then use piece of cheesecloth or paper towel to apply it to your pimple and stick it there for 10 minutes.


11.) Use Green Tea to Get Rid Of Pimples

Recent studies conducted by dermatologists in 2012 show that green tea has a positive impact on acne, when applied externally. Green tea has an antioxidant known as epigallocatechin-3-gallate (EGCG). It was observed that EGCG reduced inflammation, sebum production and bacterial growth on pimple-prone skin. Place 2 teaspoons of organic tea leaves in 1/2 cup of fresh boiling water. Steep for 5 minutes; strain the leaves and let the mixture cool. Then use a cotton pad to apply it on your face. You may also put it inside a spray bottle and spray it on. Leave it on overnight.


12.) Put Aloe Vera Gel On Your Face to Get Rid Of Pimples

Aloe vera gel has a pleasant soothing effect on the skin. In addition to its antibacterial properties, it also reduces redness and swelling. You can use aloe vera alone or with several other substances like garlic or tea tree oil. Aloe vera is a nice indoor plant, so you should consider growing it at home. But you can also buy the extracted gel and use to spot treat the pimples on your face.


13.) Dab Your Face With Lemon Juice to Get Rid Of Pimples

Lemon juice is a very effective remedy for pimples because it is very rich in vitamin C (richer than orange juice). It also has citric acid which promotes the removal of dead cells from the skin. Additionally, lemon juice is an astringent, which causes body tissues to contract and dry out the pimple. It provides a natural way to whiten the skin. You can aoolv lemon iuice or combine with several other substances. For instance, vou mav combine it with rosewater which acts as a soothing, skin repairing agent. Rosewater balances the drying astringent properties of lemon juice. You may also add salt to increase the drying power of the lemon juice where necessary (use it with caution).


14.) Apply Baking Soda to Get Rid Of Pimples

Baking soda or sodium bicarbonate is a well known naturally remedy for pimples, and it is very effective. It has mild but potent antiseptic properties; it destroys fungus and bacteria while it sucks up excess oil. Baking soda also stimulates the growth of new skin cells. Thus, your skin becomes softer and more attractive. You can mix equal portions of baking soda with water to form a thick paste and put it on your skin. Leave the mask on your face for 30 minutes and then rinse it off with warm water.


Other Useful Tips to Get Rid of Pimples Overnight Fast:
1. Wash your hands thoroughly before using any of the treatments, particularly those that require direct contact between your hands and your face. This will minimize the spread of dirt and bacteria.

2. Use few treatments at a time for at least 1 week to discover how effective they are on your skin. Don’t use too many treatments at the same time.


3. Eat a well balanced diet and ensure that you take foods that are rich in antioxidants such as vitamin C, vitamin E and selenium.

4. Don’t get discouraged if the pimples do not disappear overnight. With every treatment, you will definitely notice improvement in your skin condition.


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7 Steps to Stop a Panic Attack



Tried and tested ways to stop panic attacks spoiling your life

She sat in her car and sobbed. The panic had passed, but she was exhausted and terrified it would start again. That's the thing about panic attacks: they come and go quickly, usually building to their peak within ten minutes, but while they last, they're intense and exhausting.

"One moment I was driving along thinking about work. The next, I felt like I was going to die! I got really hot, started breathing hard, began to sweat, became tearful, and my pounding heart felt like it was going to burst!" She trembled as she spoke; even recalling it made her tearful.

That had been Kathy's first panic attack, a few months before she came to see me, and since then she'd had many more. "I used to be bubbly, fun-loving, confident! Now I don't want to go out in case I panic."

When you overcome panic attacks, you get your life back. Those horrible feelings either go completely or become easily controllable. But Kathy didn't really believe her panic attacks would ever stop. They felt so powerful. She needed reassurance fast.

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What causes panic attacks?

She was at a loss. "Why me?"

Panic attacks often start during times of higher than normal stress in life. It could be a build-up of many things. The high 'background stress' can 'overspill' into a panic.

Kathy's panic attacks started after a career change, her mother was ill, and she was having problems in her relationships. She had been driving along, fretting about her new job, and suddenly all that stress bubbled over and she panicked. "I actually felt more terrified than I'd ever felt in my life."

But let's look at the term 'panic attack' because I reckon those are a very unhelpful couple of words:

Panic attacks: A cruel label?

"'Panic attack' is actually a misnomer," I told her, "since nothing is 'attacked'." A house alarm doesn't 'attack' the house it's protecting, but it can sound when it doesn't need to. Stopping panic attacks isn't about getting rid of all panic; it's about aligning it so it only happens when it really needs to.

The scary changes (fast breathing, sweating, raised heartbeat, shaking) would all feel perfectly natural if you were running in the gym. Really, a panic attack is the body behaving as if it's exercising when it's not.

All the 'weird symptoms' are completely normal in the right circumstances.

Fast breathing, raised pulse: Your body produces these responses to help you exercise. It only feels weird if you are not exercising when they happen.

Sweaty palms: When the sweat dries, you'll have better grip in your hands to climb trees or hold weapons.

Feeling the need to vomit or defecate (sorry to bring that up : ) ): Both, if you were covered in them (YUCK!), would help put off a potential predator from eating you!

So these are all, in very extreme circumstances, useful reactions. But if they happen when we're driving, sitting in a restaurant, or taking the kids to school, then of course they feel weird.

Kathy felt reassured that she wasn't 'crazy'; that, in their place, panic attacks are normal, even useful. After looking at some of the ways she could stop panicking about panic attacks, we looked at what we could do to actually stop them.


1) Let the panic know who's boss

"Stopping panic attacks is all about taking back control. To help beat panic attacks, I want you to think about them in a very specific way," I told Kathy.

Panic is powerful but stupid. We're all born with the capacity to panic, but panic is 'blind'. That means it doesn't know what to fear, so it takes its lead from you. If you avoid or run from something (say, the library in which the panic attack happens), then your panic response will tag that place as threatening.

If the panic gets just one hint that a situation is really not dangerous, it will 'call back' its big investment of energy. Breathing will slow down again, blood pressure will return to normal, the sweat response will calm down, and clear thought will return. Like fire fighters returning to their depot after discovering that it was a false alarm.

So you can let your panic know it's not needed by practicing the next tip:

2) Stop running to stop panic attacks

If you panic in a supermarket and flee the scene, then your panic response will conclude that the supermarket holds life-threatening horrors because you ran away from it. It will try to be 'more helpful' by spreading the fear to perhaps all supermarkets or even all situations that have lots of people in them, a bit like supermarkets.

If you panic but stay in the situation until you calm down, your panic response will learn that it's not the situation causing the panic. In nature, we avoid what is dangerous. And the more you avoid something, the bigger the fear builds.

The more 'normal' you act, the more panic gets the message it's not needed. By imagining being in a situation in which you fear you might panic whilst you are relaxed, you teach your mind and body to feel relaxed about being in the situation for real.

The next tip shows you how to control breathing - often the fist physical change before a panic attack starts.

3) A breath of fresh air

When we panic, we breathe quickly and high in the chest. This is because your body wrongly assumes it needs to exercise and so breathes as if you were running hard. When we breathe in this way when we are not exercising, we may call this hyperventilation.

Hyperventilation is not serious, but it feels dramatic. Symptoms of hyperventilation include light-headedness, giddiness, shortness of breath, heart palpitations, and feelings of weakness.

 "Yes," said Kathy, "I feel like I can't breathe!" It may feel as if you haven't got enough air, but this feeling actually occurs because you have been taking in too much.

To 'switch off' hyperventilation you can:

Hold your breath. Really? Am I kidding? Seriously, holding the breath for as long as you comfortably can will prevent the dissipation of carbon dioxide. The feeling of not having enough air isn't caused by not breathing in enough oxygen but by breathing out too much; so holding your breath prevents this happening. A period of ten to fifteen seconds, repeated a few times, is sufficient. This will 're-set' your breathing to normal.
Then do deep diaphragmatic breathing: slow, deep breathing right down to the bottom of the lungs. Breathing should be through the nose, with the out-breath taking longer than the in-breath. You can quick count in your mind to 7 as you breathe in and 11 as you breathe out (the 7-11 technique). Practice this everyday to get very good at relaxed breathing - because it's impossible to breath like this and panic at the same time.

4) Stop panic attacks by 'acting normal'

"So Kathy, if you do have another panic attack, I want you to make a conscious effort to carry on as if nothing out of the ordinary is happening. Pretty soon the panic will 'get bored', realize it's not actually needed, and drift away."

You wouldn't carry on talking if a hungry lion was about to pounce on you. So keep talking - keep acting as if nothing untoward is happening. You may not feel like 'acting normal', but remember your panic is pretty dumb (even if you have a PhD in astrophysics) and is looking for cues from you as to whether it's needed or not.

With that in mind, on to the next tip.

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5) Keep thinking

Keep thinking or doing something that is methodical. During times when panic is really required (a hungry, fractious lion coming right at you), the thinking part of the brain becomes much less active. This happens because we need to become purely physical - to run or to fight.

But if you purposefully start counting backwards from one hundred in jumps of three - '100, 97, 94, 91...etc.' - you force your thinking brain to work, which actually dilutes the panic response. Making yourself do a crossword or read the paper, even grading your own anxiety from one to ten (see: Overcome Fear and Anxiety) - all force your thinking brain to work, which again sends the message: "This is not a real emergency, so butt out!"

Kathy actually did this. She thought she might panic (again when driving), so she started to count backwards and very soon found that she felt normal again.

6) Use the AWARE technique

I gave Kathy a little card we call the AWARE card. (Make one for yourself.) She was to carry it around with her and, if she started to feel panicky, to take it out, read it, and follow the simple instructions:

A: Accept the anxiety. Don't try to fight it.

W: Watch the anxiety. Imagine it is outside of you and you are just observing it.

A: 'Act normal'. Carry on as if nothing is happening. Panic will soon 'get bored'.

R: Repeat the above steps until you start to relax again.

E: Expect the best - it will pass quicker and quicker the more times you do this.

Write these steps down on a card and if you ever feel you might panic, take them out, follow them, and you'll soon calm down.

Now the last tip is perhaps the most powerful.

7) Prepare not to panic

"This is all good advice!" said Kathy. "And I do feel a bit better. But in the heat of the moment, I'll know I'll forget it all!"

This is why I worked hypnotically with Kathy. Sure she could use all the above (and she did), but we wanted her mind and body to naturally feel calm again.

Mental rehearsal whilst very relaxed helps automatically re-jig your responses so that calm naturally starts to replace panic. You just start to find you naturally feel more relaxed.

The best way to do this is to relax deeply with your eyes closed, imagine being in a situation in which you fear you might panic, and just see yourself controlling it; even enjoying the situation and forgetting to think about panic.



Your panic attacks can be stopped in their tracks; in fact, they want to be. Your body doesn't want to waste needless energy. Use these 7 tips and techniques and before long, you'll have your first experience of stopping a panic attack before it even gets started. And that will be a very, very nice feeling indeed.

For Kathy, panic attacks were a phase in her life; a phase that has stopped.

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11 Home Remedies For Increasing Breast Size



EFFECTIVE HOME REMEDIES FOR INCREASING BREAST SIZE

Increasing breast size does not necessarily warrant surgery. There are simpler and more natural ways to achieve the desired breast size than going under the knife for the same. So if you are on the lookout for such remedies that can help you get bigger breasts, here are some excellent ideas that you can try out within the confines of your home. These remedies may take some time to provide fruitful results. But you can be rest assured that the end results would be effective, and would come with a reward of absolutely no side effects at all!

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1. Regular Breast Massages

Massaging your breasts regularly is considered to be one of the best home remedies to naturally increase breast size. A regular breast massage for about 30 minutes every day can effectively increase the breast by one cup size in just one month!

Massaging your breasts would increase blood flow as well as the flow of phytoestrogens found in the bloodstream to the breast (hormones instrumental in the growth of breasts). Massaging the breasts regularly would also stimulate the increased production of prolactin, a breast enlarging hormone that would be instrumental in increasing the breast size.

How you need to do it: Rub the palms of your hand together as fast as you possibly can. This would generate some heat and energy. After rubbing your hands rapidly together for about 6-10 seconds, place them on the breasts. Rub your breasts inwards (clockwise direction on the right breast and anticlockwise direction on the left breast).

Continue rubbing the breasts for about 2 seconds (considered as one count). Follow this with at least 300 counts each in the morning and night every day for a month to effectively increase your breast size. The exercise may take about 15 minutes and you would need to rub your hands together at regular intervals to keep the heat and energy flowing into the breasts.

2. Bust Increasing Exercises

Certain exercises can target the breast muscles and help them grow, thereby increasing your breast size effectively (and naturally). The following exercises can be done at your home and do not cause much strain on the body as well.

3. Wall Press

Stand straight facing a wall (at arm’s length). Place your palms on the wall and push against it without bending your elbows.

Keep pushing for about 10 seconds and take a break. Repeat the exercise for about 20 times each once in the morning and evening for desirable results.

4. Swinging Arms

Stand straight with your arms by your side. Swing both arms in the clockwise direction for about 10-15 counts. Take a small break (about 5 seconds) and swing your arms in the anticlockwise direction next for about 10-15 counts. Repeat this exercise for about 10 minutes at regular intervals throughout the day to effectively increase your breast size in a short span of time.

5. Household Chores

The use of electronic items to do the household chores has left women with unhealthy bodies that lack physical exercise. One of the best ways to naturally increase breast size in this case would be to manually do those chores that require plenty of arm movements. An excellent example would be grinding.

6. Eat Estrogenic Foods

Your breast size can significantly depend on the presence or absence of certain hormones in your body. While the presence of male hormones like testosterone can impede breast growth, absence of estrogen can also reduce breast development and leave you with small, underdeveloped breasts.

The best way to overcome this is to eat foods rich in estrogen. Excess levels of estrogen in the body would regulate the hormonal levels and help you achieve bigger breasts in a short span of time. Some of the best natural sources of estrogen include chicken head soup, anise seeds, soy foods, vegetables, legumes, fruits, eggs, sunflower seeds, sesame seeds and flax seeds etc.

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7. Eat Healthy Fats

Increasing your intake of healthy fats can help increase your breast size, provided you don’t put on weight everywhere else. Avoid unhealthy fats that can create health related problems in the long run.

Stick to healthy fats found in foods like eggs, avocados, nuts, olive oil, fatty (oily) fish, and peanut butter etc. and follow it up with regular exercises to make sure the fat your derive from these foods reach your breasts without stopping anywhere in between.

8. Eat Radish

Radish has been linked to natural breast enhancement in several studies and is known to contain potent astringent properties that would help improve the blood flow to the local tissues, including those found in the breasts.

Increased blood circulation to the breasts would help increase breast size quickly and effectively.

OPT FOR NATURAL SUPPLEMENTS

Lack of certain minerals and vitamins in the body can lead to hormonal imbalances which in turn can cause underdeveloped or small breasts. In these cases, opting for natural supplements can help prevent these deficiencies and promote normal breast development. Some of the natural supplements that aid in breast growth include:

9. Amino Acids

In addition to increasing the breast size, amino acids are known to help burn excess fat stores in the body and prolong the aging process. Amino acids also have properties that emulate those of the growth hormone needed for breast enlargement.

Taking amino acid supplements on a regular basis would therefore, help increase breast size quickly, effectively and naturally.

10. Vitamins

Vitamin deficiencies can have a negative impact on your breast size. While each vitamin (Vitamin A, C, E and B6) has its own specific role in breast enhancement, combined together, these vitamins can help promote breast development to a great extent. For instance, Vitamin A helps promote skin cell regeneration and rejuvenation.

Vitamin C helps in collagen restoration, thereby increasing the fullness and support of cellular tissues and skin (including those found in the breast). Vitamin B6 aids in formation of new blood cells. And Vitamin E helps regulates the cholesterol levels in the body, thereby preventing the formation of excess fat stores in other parts of the body. Together, these vitamins can help increase the breast size naturally without causing any side effects in the process.

11. Wear Breast Enhancing Clothes

The clothes you wear can either highlight your breasts or make them look downright flat (even if you have a normal bust size). Always make it a point to choose clothes that do not flatten out your chest as this can be detrimental to your breasts. If you have small breasts, opt for padded bras and clothes that would make your breasts look bigger and fuller.

*Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.

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