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Health Guide addresses health issues and related subjects -
healthy eating, exercises, etc.
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Diagrams
  1) Female reproductive system. 2) Intestines
{ Note: Consult a health care practitioner before beginning
any health careprogram or beginning to experiment with
advice taken from articles}
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Relaxation
Applied relaxation is now considered an established and
powerful therapy for stress, anxiety, phobias, and panic.
In many cases, applied relaxation can be just as effective
as therapy and even medications for reducing stress, and
can bring about significant improvements in nearly everyone
who practices it on a regular basis.
The “gold standard” of applied relaxation is known as
progressive muscle relaxation, a procedure that involves
the sequential contracting and relaxing of all major muscle
groups in your body. The goal is to help you achieve a
feeling of physical and mental calm. You start with your
forehead and facial muscles - tensing these groups for a few
seconds and then relaxing them. You move down your body
from your neck and shoulders to your shoulder blades, upper
back, arms, hands, lower back, legs, and finally your feet.
By the time you’ve finished an entire sequence, you should
be enjoying a general sense of well-being.
Deep breathing exercises are another easy way to relax
your body. Most of us tend to fill only the upper part of our
lungs when we breathe. Notice how an infant’s abdomen
rises and falls with each breath. Now that’s true deep breat-
hing! By using deep breathing exercises, you can quickly
relax and potentially improve your circulation, better
oxygenate your blood, strengthen your lungs, relieve
tension, and improve your mental alertness. Try this short
deep breathing exercise:
1) Sit or lie down in a quiet place where you won’t be
disturbed for several minutes.
2) Recall some good, positive feelings.
3) Close your mouth and relax all of your muscles.
4) Slowly and deeply inhale through your nose (not your
mouth) to a count of six or eight. As you do this, cons-
ciously push out your abdomen.
5) Hold your breath to a count of four.
6) Slowly breath out through your mouth (not your nose)
to a count of six or eight.
7) Continue to repeat this “inhale-hold-exhale” cycle until
you achieve maximum relaxation.
This information comes from George D. Zgourides, M.D.,
Psy.D He is a physician, clinical psychologist, and health-
care chaplain.
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