Take time to breathe – get healthier

This concludes the series of our two-part look at the health benefits of deep breathing...

We know that breathing means life, but most aren't aware of just how much taking time to breathe deeply helps us...

Offers relief and relaxation

This is considered as the most important health benefit of deep breathing. There are different types of research reports that have clearly shown this fact that deep breathing makes the body calmer and at the same time this thing also promotes the sensation of relief. Studies also suggest that deep breathing naturally relaxes the mind and body and deep breathing also helps in stimulating the nervous system. Now days, stress has become the core reason of different ailments and in this situation deep breathing may be called as the precious gift of the nature. Stress is also caused by shallow breathing and the problem of stress can be controlled easily by taking deep breaths. This is due to the fact that when we breathe shallowly, the body does not receive as much oxygen as it needs and this thing makes our muscles constrict. Whenever you feel stress and anxiety, then always try to take deep breathes for some long time. This thing will surely help in controlling the problem of stress and will make you calmer.

Helps to detoxify the body

This is also considered as another important health benefit of deep breathing. This is the system of nature that it has made our bodies in that way they release about 70% of their toxins through breathing. One example is of carbon dioxide which is considered as a natural toxic waste. The presence of this gas in the body for long time can create certain difficulties and this gas is mainly produced from the body’s metabolic processes. This gas must be expelled from the body regularly and consistently. This gas is mainly transferred from the blood to or lugs and then this gas is removed away through breathing. If we breathe deeply then more toxic wastes can be removed from the body.


Provides pain relief

It is also considered as another important health benefit of deep breathing. There are different types of reliable research reports that have clearly shown this fact deep breathing helps in controlling the pain. Medical and other types of research studies also suggest that deep breathing helps in releasing the endorphins which are considered as the body’s natural feel good pain killers.

Makes you happier

Perhaps this is most valuable advantage of deep breathing. Happiness is the demand and desire of almost all persons of the world. Many people around the world are depriving of happiness. But through this simple process we can achieve the ultimate goal of happiness. Medically saying, deep breathing increases the neurochemical production in the brain and this thing helps in releasing more of those particles that elevate the moods and control the pain.

Helps in improving the posture

It is also considered as another important health benefit of deep breathing. Amazingly, this thing has been proved by advancement in medical science that bad posture is often linked with incorrect breathing. You can also monitor this thing by yourself. Try it yourself as you practice breathing deeply watch how you naturally straighten up. Filled lungs with air encourage and promote you to straighten your spine and stand or sit taller.

Stimulates the lymphatic system

It is also considered as another important advantage of deep breathing. We all are well aware about the lymphatic system of the body. This system is considered as a crucial system of our body. This is the fact lymphatic system in the body has twice the amount of lymphatic fluids. There are different types of research reports that have clearly shown this fact that our circulatory system relies on our heart to pump it, while the lymphatic system relies on our breathing to get it moving. It is function of the blood to supply oxygen and other important nutrients to the cells and once they are absorbed, they excrete their waste back to the lymphatic fluids. The lymph fluid in the body is responsible for ridding the body of the debris the cell excretes. Shallow breathing can cause the problem of sluggishness if the lymph fluid is not properly detoxified. On the other hand, deep breathing will help a lot in controlling this problem as it will stimulate lymphatic system of the body.

Increases the cardiovascular capacity

Like other benefits, this is also considered as an important and healthier benefit of deep breathing. Deep breathing basically provides all those benefits which exercise provide. There are different types of research reports that have clearly shown this fact that aerobic exercise uses fat as energy while anaerobic exercise uses glucose as energy. Deep breathing allows expanding our cardiovascular capacity and in this way we can do more cardio or aerobic exercise. This thing also helps in burning more fats which ultimately leads towards weight loss.

Provides energy to the body

This thing has been scientifically and medically proved that bringing more air deep down into the lungs increases the blood flow. This thing increases the level of energy in the body and this thing also ensures the increase in stamina of the body. This thing is also proved by advancement in the medical science that if more oxygen content will be there in the blood, they will clean more blood from debris of cells and other toxic substances and this thing will also ensure proper and better blood circulation. Ultimately all these things collectively will provide you more energy by reducing the stress.

Improves digestive system of the body

It is also considered as another important advantage of deep breathing. As through deep breathing more oxygen gets in and the same is supplied to different digestive organs of the body. This thing helps the digestive organs to work efficiently and properly. Deep breathing also ensures and promotes increased blood flow. This thing helps the intestinal action and then through deep breathing the food is completely digested. Some research reports also suggest deep breathing also results in improved nervous system which also helps in proper digestion of the food.

Helps in weight management

Looking slim and smart is the desire of almost all persons of the world. So deep breathing is no doubt a blessing for fat and bulky peoples as deep breathing helps properly in weight management of the body. If you are underweight, the extra oxygen will help to feed the cells and tissues and if you are overweight, it will help in weight loss. More oxygen in the body helps in burning more fats efficiently. Thus we can say that deep breathing helps a lot in controlling the weight of the body.

To learn more about the benefits of deep breathing and instructions on how to do so, check out www.basichealthpub.com or www.amazon.com 

Deep breathing protects, improves good health

When was the last time you took a deep breath? More importantly, are you conscious of your breathing throughout the day? Research and continued medical studies have shown how deep breathing can improve everything from stress, sleep, and weight loss.  In fact, our body systems all work in a manner that they protect us from different problems and ailments. The consensus – deep breathing should be a part of our everyday life.

It's been medically proven that deep breathing can lengthen the years we live. During our busy and hectic routine life, we breathe shallowly instead of deep and long breathe. But if we make it our habit then we can unconsciously take deep breathe during our daily and busy life.

Doctors and medical specialists recommend spending some time each day in a way in which you can take breathe deeply and consciously, allowing fresh air down deeper into your lungs. It is considered as a simple trick and exercise that provides the body more energy. When air gets in through deep breathing, it expands our lungs and this thing is so much healthier and beneficial for all of our body’s processes, systems and organs. The process of deep breathing allows more oxygen to come in and also helps in cleansing the blood.

A lesson in deep breathing...

Research studies suggest that each breath should last three to four seconds. It is the system of nature that when you breathe deeply your diaphragm muscle pulls your lungs down, so that they expand and so that you can really circulate oxygen down into the whole lung.

When your lungs are full with air, and then try to exhale slowly and pull your belly button back. If you make this thing your permanent habit, then this will help a lot in releasing the stress and you will also feel happier. Every morning, after waking up from the bed, take at least 10 deep breaths. This exercise will also help in removing the bad particles from your body.

To find out more about the benefits of good breathing and step-by-step directions for breathing exercises and techniques, check out Breathe for Life at www.basichealthpub.com or www.amazon.com

Next we'll take a deeper look at how deep breathing can improve specific health issues. 

Doctor yourself with healthy foods

Don’t bother looking in the history books for what has killed the most Americans. Look instead at our dinner tables.

A new American Diet Report Card confirms it – We eat far too much cheese, sugar, starch, and red meat. We don't eat enough fruits and vegetables. We consume almost 500 more calories per day than we did in the 1970s.

We eat too much of the wrong foods and not enough of the right foods. Scientific research continually indicates nationwide vitamin and mineral deficiencies in our country, and we spend nearly three trillion dollars each year on disease care. Is it any surprise that doctors consistently place among the very highest incomes?

Dr. Andrew Saul has seen enough of this situation, and in the book Doctor Yourself, he gives you the power you need to change it. Citing abundant scientific evidence as well as case studies from his decades of practice, Saul explodes the myth that an army of medical specialists and pharmaceutical drugs is necessary to maintain health.

The human body evolved to live well and fight off disease on a supply of only a couple of dozen essential nutrients. Unfortunately, modern diets provide catastrophically inadequate levels of those nutrients. Using the guidelines set out in Doctor Yourself, you can not only prevent disease from getting a foothold in the first place, but also cure yourself of illnesses already in progress without resorting to drugs and surgery.

One of the most popular guides to nutritional therapy ever published, Doctor Yourself is now updated and expanded with the latest research and additional topics, providing proven methods for combating an even wider variety of health conditions.

Whether he’s delivering commonsense tips on subjects such as weight loss and longevity or praising the healthy glow of a carotene tan, Saul takes the starch out of healthcare and makes taking charge of your family’s health a fun and valuable experience.

To find out more about Doctor Yourself and to buy the book, go to www.basichealthpub.com or www.amazon.com

Get answers to your allergy questions

Having allergies already add havoc to our everyday lives. That's why we wanted to take the time to answer some of your most frequent questions...

What are the symptoms of food allergy?

Skin - itchy rash or hives, swelling, and/or eczema
Gastrointestinal tract and/or swelling of the lips, tongue or mouth; itching or tightness in the throat; nausea; abdominal pain; Vomiting; and/or diarrhea
Respiratory tract watery, itchy eyes; runny, stuffy nose; dry, staccato cough; tightness in the chest or shortness of breath; and /or wheezing

What is anaphylaxis?

Anaphylaxis, a Greek word meaning without protection, is a severe allergic reaction that is potentially fatal. It is caused by food allergy, insect stings, medication, and in rare cases, latex. During anaphylaxis, a person may experience any combination of the symptoms related to food allergy. The symptoms will affect the entire body. The person may also experience a drop in blood pressure, loss of consciousness, or death.

Can a reaction to food allergy be prevented?

Strict avoidance of the allergy-causing food is the only way to avoid a reaction. Reading ingredient labels for all foods is the key to maintaining control over the allergy. If a product doesn’t have a label, allergic individuals should not eat that food. If the label contains unfamiliar terms, shoppers must call the manufacturer and ask for a definition or avoid eating that food.

What is the best treatment for a severe reaction to food allergy?

Epinephrine, also called adrenaline, is the medication of choice for controlling a severe reaction. It is available by prescription via EpiPen®, an auto injector. Antihistamines are often used to control mild symptoms.

What type of testing is performed to determine food allergies?

The skin prick test is the preferred method of testing food allergies. A RAST blood test is sometimes used instead. A negative result virtually confirms that the patient is not allergic to that food. However, a positive result only indicates the possibility that the patient will have a reaction upon eating the food. A food challenge test is often needed to confirm positive results.

What does the rating system for these types of tests mean?

Different doctors and laboratories report test results in a variety of ways. Specific questions should be referred to the allergist who performed the test.

At what age should I test my child for food allergies?

No age is too young if a child is exhibiting symptoms of allergy.

At what point do most children start to outgrow their food allergies?

This can vary among individuals. Most children outgrow allergies to milk, wheat, egg, and soy by the age of 5. The age is earlier in some children and later in others. Allergies to peanut and tree nut (i.e. walnuts, pecans) are considered to be lifelong.

Are oils safe?

Refined peanut and soybean oils are safe for allergic individuals because they do not contain protein, the component of a food that causes an allergic reaction. Unsafe examples of these oils are found primarily in items from health food stores or some gourmet foods. They would be listed on the label as cold pressed oil, expeller pressed oil, or extruded oil. These oils are very expensive, and are thus not used widely by food manufacturers. Hydrogenated and partially hydrogenated peanut and soybean oils are also safe as they are refined oils to which hydrogen is added to form a semi-solid state.

To come up with a life plan to handle your food allergies, check out The Family Food Allergy Book at www.basichealthpub.com or www.amazon.com

Learn facts regarding food allergies

Having a food allergy is scary, but being misinformed about the facts of food allergies can lead to unnecessary anxiety and hyped fear. Like many other health issues, lines about the truth and facts of food allergies have been blurred, so it's vital to know the truth and stay healthy.

Here's a summary of the most common myths vs. facts:

Myth: Food allergies are not real.
Fact: Food Allergies are real and involve the bodys immune system. In food allergy, the immune system misinterprets a food as a harmful invader and releases histamine and other chemicals to protect the body from harm. Symptoms can include hives, vomiting, diarrhea, and respiratory distress.

Myth: Food allergies are not life threatening.
Fact: It is estimated that between 150-200 people die each year due to allergic reactions to food.

Myth: Food additives and artificial flavors cause the majority of food allergic reactions.
Fact: Contrary to common belief, natural foods account for the majority of allergic reactions. The foods that cause 90 percent of allergic reactions are: peanuts, milk, eggs, wheat, soy, tree nuts (i.e. almonds, walnuts, pecans), fish, and shellfish.

Myth: Each allergic reaction to food becomes increasingly worse.
Fact: The severity of a reaction is based on a number of factors, including the amount of food ingested. A food-allergic individual may experience a mild or severe reaction. Next up: Get answers to the most frequent questions regarding food allergies. 

To learn more about how to manage food allergies, check out  The Family Food Allergy Book at www.basichealthpub.com or www.amazon.com

How to manage food allergies at home

Because there are no cures for a food allergy, management is the best proactive measure for individuals and families to take.

Managing is based on avoiding the food and being prepared to treat an allergic reaction should the food be eaten accidentally. Anti-histamines can help mild symptoms such as itching and hives, but an epinephrine injection is necessary for severe symptoms or breathing difficulties (eg, throat swelling, wheezing). If epinephrine needs to be given, the person should be immediately taken for emergency medical care, or if necessary, 911 called.

In her book, The Family Food Allergy Book, author Mireille Schwartz outlines the eight primary food allergies, which are to milk, eggs, wheat, soy, peanuts, tree nuts, fish, and shellfish – some may also be allergic to medication. Even trace amounts of a food allergen can cause a reaction. Symptoms like breathing difficulties, trouble swallowing, fainting, or sharp increase in heart rate usually show up within minutes of exposure (although some may take several hours or even twenty-four hours). Therefore, early identification and strict avoidance of known food allergens are essential to prevent serious health consequences. Schwartz recommends observing children carefully for patterns and discussing them with your pediatrician. A colicky baby might be allergic to milk, or a diaper rash might show up every time after an infant eats eggs. Skin and blood tests are essential for a definitive diagnosis.

After Schwartz details the obvious and hidden sources of the eight main types of food allergies and shares savvy allergen-avoidance techniques, she devotes five chapters to various challenges and how to cope with them in schools and restaurants, on public transportation and other enclosed spaces, and during family vacations and holidays. Another chapter is chock full of recipes like chewy granola bars made without nuts or wheat, and homemade vanilla ice cream made without milk.

Besides providing a wealth of helpful advice, Schwartz's overall message is supportive and positive. "It's absolutely possible to live a full, active life with your food allergies," she said. "Arming yourself with information is the key."

Know that food allergies are especially dangerous for children. If your pediatrician believes there is any risk that your child could have a severe allergic reaction (an anaphylactic reaction) to food, your pediatrician will recommend that you—and your child, when old enough to use it by himself—always carry an epinephrine autoinjector device in case of an accidental ingestion of the food. It is essential that you review with your doctor how and when to use this medication. The devices are easy to use and the medication is safe, but it is important to be familiar with the device being prescribed so that there are no delays in providing emergency treatment. A child at risk for anaphylaxis should also wear medical identification.

There’s only one sure way to prevent food allergy symptoms, and that’s to avoid the problem food altogether, in all forms, at all times. Sometimes this is easier said than done. Product labels must be read carefully each time to ensure the allergic food is not an ingredient. Read the label each time because ingredients may change. This is extremely important for patients with severe food allergy.

At home, avoid cross-contact of safe foods with an allergen. For example, a knife used in peanut butter and then in jelly may leave peanut residue in the jelly jar that could cause a reaction when the jelly is used another day. Similarly, be careful when preparing foods and using cutting boards, mixing spoons, and heating surfaces. In restaurants, have a careful conversation with the waiter to be sure that the allergen is not an ingredient or contaminant of your child’s meal, although this may not be guaranteed.

It’s a fairly simple matter to keep a problem food away from a very young child who eats meals and snacks under the watchful eye of parents or caregivers. However, it is more difficult with an older child who has less supervision while eating. Not only your child but also his friends and their parents should understand how serious the condition is and how important it is to avoid the allergen in any form. Above all, children should be warned never to share or taste another child’s food.

Be sure to provide full information about your child’s food allergy to school and camp personnel and child care providers. Update information regularly at the start of each school year and as new facts become available. In this regard, it is important to report accurate information, ie, definite food allergies, not minor food sensitivities.

Next we'll take a look at common myths and misconceptions about allergies. 

To learn more about managing food allergies, pick up a copy of The Family Food Allergy Book at www.basichealthpub.com or www.amazon.com

Why do some couples sizzle while others fizzle? Social scientists are studying no-sex marriages for clues about what can go wrong in relationships.

Married men and women, on average, have sex with their spouse 58 times a year, a little more than once a week, according to data collected from the General Social Survey, which has tracked the social behaviors of Americans since 1972. But there are wide variations in that number. Married people under 30 have sex about 111 times a year. And it’s estimated that about 15 percent of married couples have not had sex with their spouse in the last six months to one year.

In The Hot Guide to a Cool Sexy Menopause, Nurse Barb addresses this intimacy issue. Here is an excerpt from Chapter 5 , "The 2 way street of intimacy. When Erectile Dysfunction gets in the way of Intimacy at Midlife or a case of : The Right Kids, The Wrong Husband."

Mindy’s Story
Mindy and her husband slept in the same bed, but hadn’t touched each other in over two years. She wanted to have hot sex the way they used to when they first met, but he wasn’t interested. She would have gladly settled for snuggling in his arms, but that was also off limits. They were good parents and talked about all the things that went along with having a house and kids in school, older parents, mortgages, work, paying bills, and what to do on the weekends. On the surface, they probably seemed like a happy, well-adjusted couple, never arguing in public. She felt that everywhere but the bedroom, they were a happy compatible couple. The reality was they were more like roommates than lovers. She knew that he loved her, but there was one big thing missing. There was no physical affection. None, nada, not even a hug in the morning. Any attempt she made to touch him, hold his hand, or even reach out for him was rebuffed. He had never been cold and distant in the past. After reading self-help books and taking the ubiquitous surveys in women’s magazines, Mindy thought she had a working diagnosis. She was pretty certain that it all stemmed from one small issue that had grown into the elephant in the room and was the one thing he refused to discuss. The last time they tried to have sex was over two years ago, and he hadn’t been able to get an erection.

​For the first few months, she had tried to reassure him and he’d been receptive to trying oral and manual stimulation, but when that didn’t work, he became more discouraged and withdrawn. He gave up. He didn’t want to discuss it with her, and the more she suggested that he see his doctor, the more stubborn and angry he became. After a while he started rebuffing any attempts she made toward hugging or cuddling. It was almost as if any touching reminded him that it didn’t lead to the sexual promised land, so he nipped it in the bud before it got started. Any time she even approached the subject she was met with stony silence, so she gave up. Now she understood the saying, “Two ships that pass in the night.” He was a cold fish that she was ready to wrap up in newspaper and leave behind. Masturbation a few times a week, while not exactly what she wanted, was better than nothing and it was a good release.

​Mindy didn’t think that they needed counseling, because they didn’t fight and she didn’t think he was cheating on her. But despite being married, she was very lonely. They weren’t connecting sexually or physically at all. It was sad, and she wondered if this was how it would be for the rest of their lives.
​“It’s so depressing,” Mindy told me. “I don’t want to give up sex. I’m only fifty-four.” Her sex drive was alive and well. She wanted to have sex, though she was tired of being rejected by her husband. She felt like her marriage had turned into a case of “The Right Kids and Wrong Husband.”
​Mindy and I talked about safe ways that she could bring up the subject of their sex life. I gave her some simple scripts she could use to gently discuss the “elephant in the room,” which sounded like erectile dysfunction.

​Later, she told me how she went to his man cave and closed the door so that the kids wouldn’t hear them. “Look, I know this is difficult for you,” she began. “But it’s difficult for me too. I don’t want to live like this anymore. I love you, and I want to be more connected emotionally and physically. We don’t have to give up on sex and having fun in bed. It’s not too late. You don’t seem happy, and I know I’m not happy. I’m willing to try if you are. It’s not okay with me for us to continue to live like roommates.”

Mindy told me that after her husband’s initial resistance, he agreed to see a sex therapist. Within weeks of seeing the therapist, they had made a lot of progress with emotional and physical intimacy. The first thing the therapist had them do was work on their communication, which helped as they worked on the physical aspects of their sex life. Mindy thought that their communication was fine prior to seeing the therapist, but soon realized that there were big gaps that needed to be filled before they could connect in the bedroom. After a lot of encouragement from the therapist and from their improved communication, her husband finally agreed to talk to his primary-care physician about medications for erectile dysfunction.

​Although it’s a very slow process, my experience is that these deep and complicated issues take lots of time and baby steps. The way people interact with each other doesn’t change overnight. It does take time and is well worth the effort.

To get more life and health advice from Nurse Barb, check out her book, The Hot Guide to a Cool Sexy Menopause, at www.basichealthpub.com or www.amazon.com

Hormone level changes during menopause can be bad for heart – greater risk of heart disease

A recent study says that women face a higher risk of heart disease because of changing hormone levels during the transition to menopause. As hormone levels change, the quality of a woman's cholesterol carriers degrades, leaving her at a greater risk of heart disease, the findings showed.

"We found that lower levels of estradiol, one of the main hormonal changes that marks menopause, are associated with low quality cholesterol carriers, which have been found to predict risk for heart disease," said Samar R. El Khoudary, assistant professor at Pittsburgh Graduate School of Public Health in the US.

Cholesterol travels through the bloodstream in small particles called lipoproteins, or cholesterol carriers. Conventional blood tests show the amount of cholesterol carried by these lipoproteins, rather than the characteristics of the lipoproteins themselves.

There are two major types of lipoproteins: high-density lipoprotein (HDL), which helps keep cholesterol from building up in the arteries, and low density lipoprotein (LDL), the main source of cholesterol build up and blockage in the arteries.

For the new study that involved 120 women, researchers used nuclear magnetic resonance spectroscopy to measure the size, distribution and concentration of lipoproteins that carry cholesterol in the blood.

The researchers found that as estrogen levels fall, women have higher concentrations of low-quality, smaller, denser LDL and HDL particles, which are associated with greater risk of heart disease.

"Our results suggest that there may be value in using advanced testing methods to evaluate changes in cholesterol carriers' quality in women early in menopause so that doctors can recommend appropriate diet and lifestyle changes," El Khoudary noted.

Nurse Barb Dehn, who is a practicing Women’s Health Nurse Practitioner, a nationally recognized health expert, and author of the new book, The Hot Guide to a Cool Sexy Menopause, said that these recent findings reported by Dr. El Khoudary add even more evidence to the growing body of scientific literature that confirms what many clinicians have been seeing in our practices – heart disease is very different in women.

"These findings may help shed more light on why women seems to have more microvascular coronary artery disease as well as why many women experience heart attack symptoms differently," she said.

"Many people are surprised to learn that while some women have crushing chest pain with a heart attack, many others do not and instead may experience shortness of breath, profound fatigue and sweating. We know that women and men respond to heart medication differently, for example, women don’t seem to have the same cardio protective effect from the daily use of baby aspirin as men do."

Dehn added that when you ask women what health condition they’re most afraid of, overwhelmingly the majority still believe that they are more likely to have breast cancer than heart disease, and yet, half of women, most at midlife and beyond, are likely to have heart disease, while one in eight women will develop breast cancer.

"Heart disease in women is influenced by many factors including our hormones. We’ve seen from research that women who go through menopause later seem to have less atherosclerotic build up in their arteries, which is why Dr. El Khoudary’s findings are so interesting," she said.

To read more from Nurse Barb about women and heart disease, click here: http://www.nursebarb.com/2013/01/18/the-deadly-signs-of-heart-disease-women-often-ignore/

For more life-changing facts and how to feel more empowered going through menopause, pick up Nurse Barb's book, The Hot Guide to a Cool Menopause at www.basichealthpub.com or www.amazon.com