(NaturalNews) You gotta relax, man. Life in 2012 means a degree of stress, for just about everyone. Our bodies and minds can take a lot of abuse, but its all too easy to get into a negative cycle, and just keep sinking. You don’t sleep well, you get up late, so you don’t eat, your blood sugar is low, so your temper is short, etc. Stress. If you need more time, more energy, or better sleep, then its worth taking the time to relax and meditate. Believe it or not, this investment in yourself can improve these aspects of your life, and many more.

Everyone knows stress is not good for you. Prolonged exposure to increased levels of cortisol and adrenaline is harmful to your organs. This condition is usually exacerbated by tense, tight muscles (causing pain), shallow breathing, and digestive problems. With just five minutes a few times a day, you can improve your health and cut stress. Best of all, it costs nothing and requires no equipment.

I know what you’re thinking: “Where am I going to go at work to sit in a lotus position and hum?” Well that is not the only way to meditate. Meditation can be simply the act of quieting the mind, breathing deeply, becoming aware of your surroundings, and relaxing. The benefits are many. According to Psychiatry Research: Neuroimaging, while meditation has long been known to provide peacefulness and physical relaxation, recent research supports the claim that it also provides lasting cognitive and psychological benefits. Measurable changes occur in the brain, after only a couple of months, in the regions associated with memory, sense of self, empathy, and stress. If you find that you like it, take it further with a course on mindfulness exercises. Your local library or community center may have some, or you could learn more online.

You know when you’re in an airplane and the flight attendant tells you to “put your own mask on before helping others”? That concept is true in many situations. You have to take care of yourself or you’ll have nothing to give to anyone else. Your productivity, health, and attitude all benefit from you taking time for yourself to reduce stress. An easy first step is to learn how to breathe, correctly. Most of us take rapid, shallow breaths. Shoulders go up, diaphragm goes in, and only the top portion of our lungs fill. Proper breathing expands your diaphragm, stomach, and ribcage – but not the pectoral area. Exhaling deeply is equally important so that you can better oxygenate your body and empty as much carbon dioxide and toxins as possible with each breath. Got a baby or a dog around? Watch them while they sleep. Higher oxygen levels in the blood increases function and health of the organs. It also improves mental clarity, mood, and stamina. More toxins are released through the lungs than through any other avenue of elimination.

Practice breathing deliberately several times each day. For several minutes, slowly breathe in through your nose, filling your lungs entirely with air and expanding your belly. Try for four breaths per minute – quality trumps quantity. Exhale slowly and deeply through your nose, pulling your belly in. Then, continue, but exhale through your mouth for several more minutes. Use this kind of breathing when you feel stressed, when you’re exercising, when you’re trying to go to sleep, or when you’re trying not to lose your temper.

Why not decide to try some of these tips for three weeks to see if you notice a difference? The power of intent is a strong one. If you choose to develop some good habits, you will begin to feel better. Who knows – if this works you may go crazy and start going for a walk everyday too! Next thing you know, you’ll be in a positive cycle instead of a negative one.

Sources for this article include:

http://www.bbc.co.uk

http://www.sciencedaily.com/releases/2011/01/110121144007.htm

http://www.organiclifestylemagazine.com/issue-15/how-to-breathe.php

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Article source: http://www.chiropracticmasters.com/chiropractic/relaxation-and-meditation-as-crucial-to-health-as-diet-and-exercise

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However, in addition to the neck pain relief you’ll receive by your Oxnard Chiropractor by day, there is something important you can do for your neck at night. Neck pain is commonly exacerbated by sleeping on an inappropriate pillow. That’s why it’s so important to use a good pillow, one that is designed to support your neck.  Some pillows are just too hard, while others far too soft, and others are just plain too flat. If you sleep on a pillow that has inadequate neck support, you will probably wake up with neck pain, and possibly back pain and shoulder pain as well.

Cervical pillows are specially designed to take care of neck and shoulder problems and offer support to the natural lordosis (curve) of the neck.  An orthopedic pillow supports the head, aligns the neck vertebrae in a neutral position,  supports the head, and allows better shoulder rotation.

Even a good pillow, however, needs to be renewed periodically due to the breakdown in materials. Although some brands of pillows cost more, they frequently last longer.  A good quality orthopedic pillow, whether it’s down feathered, a foam-type, or poly-filled, will offer you needed comfort and support.

A good, cervical pillow should form itself to support your neck and head in the healthiest position whether you sleep on your back or side.  Support on both your side and back positions is extremely important,  and you will want to consider your own personal sleeping habits when choosing a pillow.  If you are in the habit of sleeping on your back, then you will need to select a pillow that has been especially designed to provide neck and upper back support. If you are a side sleeper, then you will want a bit higher pillow that will supply enough room for your shoulder position. When you are sleeping on a proper orthopedic, it should provide enough support to inhibit your head from going sideways, or rolling and tilting unnaturally.

The most effective way to find an orthopedic pillow that is appropriate for you  is to consult with a health care professional, Dr. Bolt, your Chiropractor in Oxnard.

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Younger generations growing up in the digital age are also joining the ranks of the “typing wounded.” Surveys at two universities found that 40 to 50 percent of undergraduates experienced upper-extremity pain from using their computers. Colleges do not build dormitory furniture to be ergonomically adjustable, said Dr. Benjamin Amick, scientific director of the Institute for Work and Health in Toronto, who was a co-author of those studies. “They build it to be indestructible.”

In addition to repetitive stress problems, sitting at your computer too long places your upper back in a sustained, stressful posture, especially if you tend to lean forward when you’re working. This also puts your neck at an unnatural and strained angle. Lower back pain, in addition to being generated by simply sitting for long periods of time without getting up and moving around, is aggravated by bad posture.

Problems caused by extended computer use can not only lead to an inability to perform your work duties, but can keep you from enjoying the rest of your life, too. Dr. Bolt, your Chiropractor in Oxnard, can assist in eliminating the neck pain, and/or upper and lower back pain that you are currently experiencing. After that, it is important for you to become mindful of your body as you sit at your computer, and to give your body what it naturally needs. You can cultivate the habit of both sitting straight in your chair (as opposed to slouching) and relaxing your shoulders. This will help to relieve tension in your lower and upper back and neck. Take time to stretch periodically to ease muscle tension and encourage healthy blood flow. If your work station permits, sitting on an exercise ball can not only aide in keeping you in a beneficial posture, but can help to strengthen your core muscles as well. (Make sure that the ball is the right size so that when you are seated on it your arms are at a ninety-degree angle to your keyboard.)

Dr. Bolt offers these tips: Good posture for ease of movement, variety in the motions that you do, and short breaks to relax and stretch will go a long way in keeping your computer work (or play) pain-free.

Partial source: The New York Times, Health Review, June 22, 2009

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