Money Instructor – Page 62 – Articles and Informational Resources: Money, Personal Finance, Business, Careers, Lifestyle

Heart Disease & Anatomy Overview — Symptoms and Prevention

An Overview of Heart Anatomy and Function

The primary role of the heart is to pump deoxygenated blood from the body to the lungs, where it picks up oxygen and drops off carbon dioxide, and then to return the newly oxygenated blood to the body.

The human heart is comprised of four chambers, the right atrium, right ventricle, left atrium and left ventricle. The heart can be described as having two sides – the right side and the left side, each functioning as a separate pump. The right side of the heart propels blood into the pulmonary circulation while the left side of the heart sends it into systemic circulation.

The heart receives deoxygenated blood from the upper body via the superior vena cava and from the lower body via the inferior vena cava. These two veins join together to return the deoxygenated blood to the right atrium. The right atrium is separated from the right ventricle by an atrioventricular valve, also known as the tricuspid valve, which ensures that blood only flows in one direction. The blood from the right ventricle is then sent into the lungs where it picks up oxygen.

Upon returning to the left atrium, fully oxygenated, the blood flows past the left atrioventricular valve, which also goes by the names mitral valve or bicuspid valve, and into the left ventricle. Finally, the blood from the left ventricle is returned to the systemic circulation via the aorta, the largest artery of the body.

The pressures associated with the filling and emptying of the heart’s ventricles are referred to as diastole and systole. Diastole is the pressure measured in the arterial system when the ventricles are relaxed and filling with blood. Systole is the pressure associated with ventricular contraction, when the blood is being pushed into the systemic and pulmonary circulations. The 120 is the systole and the 80 is the diastole in a 120/80 blood pressure.

The heart can vary the speed of its contractions based on feedback it receives from the body and brain. When the body requires more oxygen, such as during exercise, when frightened, or any other time the sympathetic nervous system is activated, the heart increases its rate of contraction. When the heart receives the message that the body needs more oxygen it begins beating faster and increases the heart rate. Conversely, when the parasympathetic nervous system is activated, such as during times of rest, the heart rate slows down.

The heart has an internal electrical system which causes the heart to contract and relax over 100,000 times a day depending on the person and activity level. This electrical system begins at the sinoatrial node (SA node), located in the right heart, and quickly causes the contraction of both atria (left and right). The action potential which is generated, travels to a second node called the AV, or atrioventricular node. When the AV node is activated it causes a series of steps to occur resulting in the contraction of the ventricles. There is a slight delay between the contraction of the atria and the contraction of the ventricles. This allows the filling of the ventricles before they contract to propel the blood into the pulmonary and systemic circulations. The entire process of atrial and ventricular contraction is approximately two-tenths of a second from start to end.

When an individual listens to the heart through a stethoscope or through the chest wall, they will hear two beats. These are referred to as S1 and S2 and correspond to the closing of the valves between the atria and ventricles and also the valves which are found at the opening to the pulmonary artery and aorta.

Heart Disease

Heart disease can be found in approximately 1 out of every 12 Americans, according to the statistics reported by the Centers for Disease Control and Prevention. That is a grand total of 22 million adults nationwide battling this disease on a daily basis. In the US, heart disease is the number one killer of men and women. That being said, this is an extremely important topic to understand and can be prevented from happening to you.

The term heart disease is a broad definition providing a large canopy for numerous other diseases. A quick list shows heart disease to include coronary artery disease (heart attacks fall in this field), arrhythmias, heart failure, congenital heart disease, heart valve and muscle disease and vascular disease (disease of the blood vessel). This is not an all- inclusive list, rather it only lists the more commonly encountered types of heart disease. Each has its own signs, symptoms, causes and treatments. However, there are certain steps that people can take to minimize their risk of developing heart disease.

In general, to decrease the possibility of acquiring heart disease, the following should be adhered to: stop smoking, lower levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL), prevent high blood pressure, increase regular physical activity level, keep body weight within the recognized “safe” zones, manage any diabetes that may be present and keep stress and anger levels to a minimum. Many of these controllable risk factors can be managed through a change in lifestyle. Lifestyle changes must be implemented through diet, exercise and stress management.

With these guidelines in mind, there are also several uncontrollable risk factors that may contribute to heart disease: males have a higher risk than women of being diagnosed with heart disease, with age a person’s risk increases, women after menopause are more susceptible, and those with a family history have a greater risk. Although uncontrollable, these risk factors do no point toward the eminent development of heart disease. By keeping the controllable risk factors in check, heart disease can be prevented most of the time.

Symptoms of heart disease are varied depending on the type of disease. Symptoms may be present at birth, as in those born with a congenital heart defect. Others are acquired through lifestyle and may not show symptoms until much later in life. The most commonly known type of heart disease is the heart attack or coronary artery disease. Heart attacks afflict more than 1.5 million Americans each year. The frightening thing about heart attacks is its silent warning signs. Most people don’t know they have coronary artery disease (a narrowing of the arteries that feed the heart) until a heart attack strikes. The statistics show that approximately one third of heart attack sufferers will die from the attack.

Prevention seems to be the key for keeping our “tickers” healthy and fit. However, for those suffering from heart disease, new research and clinical trials are constantly being turned out and tried. Most heart disease problems are now managed through simultaneous lifestyle changes and medication. Additionally, new treatment modalities and plans are surfacing as improvements are made in the fields of transplantation, surgical operations and stem-cell research.

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Sexually Transmitted Diseases – Symptoms & Prevention

Across the globe, STD’s have been estimated to afflict between 200-400 million men and women from all walks of life. A sexually transmitted disease (STD) is defined as a disease that is transmitted from person to person via sexual contact. However, with the arrival of AIDS, it is now known that some can also be spread via blood products. Over 12-15 million new cases of STD’s are reported each year in the United States, the largest number among countries of the industrialized world.

STD’s come in a wide variety of forms, some are caused by a virus, others by bacteria, and still others by parasites or fungi. In addition to having multiple causes, they are also spread through numerous sexual routes – vaginal, anal or oral, although some, such as Trichomoniasis, can also be transmitted through damp or moist objects like toilet seats, wet clothes or towels.

In the United States, a majority of cases are found in sexually active teenagers and young adults. Those with multiple sex partners have the greatest chance of contracting a STD. Symptoms do not have to be present for the STD to be passed on to a partner; therefore, proper precautions should be used if a partner’s history is unknown, i.e. abstinence or use of a condom.

There are a multitude of STD types. AIDS, Chlamydia, Genital Herpes (Herpes Simplex Virus), Genital Warts, Gonorrhea, and Syphilis are among the most common STD’s currently diagnosed. Others, not as well known, include Trichomoniasis, bacterial vaginosis, cytomegalovirus infection, Hepatitis B, scabies and pubic lice.

Symptoms of STD’s can range from few and mild to full-blown and severe, depending on the type of STD. Detectable symptoms include pelvic inflammatory disease (PID), prostatitis in men (inflammation of the prostate), cervicitis in women (inflammation of the cervix) and inflammation of the urethra or urethritis. In both sexes, a major consequence may involve problems with fertility and in the reproductive systems.

An STD in a pregnant woman can be detrimental for her unborn child and may result in spontaneous abortion, stillbirth, low birth weight, conjunctivitis, blindness or permanent neurological damage. For the pregnant women, having a STD during pregnancy can lead to cancer of the cervix, chronic hepatitis and cirrhosis of the liver. Most women, upon learning of their pregnancy, are screened for STD’s during their visits with a doctor or midwife.

Although some STD’s are curable (those caused by a bacteria, parasite or fungus), others, like those with a viral origin, are not. But, today, with advancements in research, science and pharmacology, most symptoms, if not curable, are manageable through medication. The earlier a diagnosis is made, the sooner treatment can begin, usually indicating a better chance for cure.

The best method of preventing transmission of an STD is to remain monogamous with an uninfected partner. Revealing sexual history and any STD history with a potential partner is encouraged. Using condoms during sexual contact has a high rate of reducing STD transmission as well.

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How to get the Best Tan?

Summer’s Tan Commandments

Admit it; most people want the best tan during summer. As long as going to the beach remains necessary or a status quo, there will be extensive demands to having the best desirable tan. Judging from the number of beach bums trooping to the best vacation beaches every summer, it will always remain a trend. It’s hard to blame them for wanting a slimmer and healthier look- an illusion being tan generates- for media, once again, has portrayed being tan and slim a standard of beauty across the globe. Think Jennifer Lopez, Halle Berry and Jennifer Aniston. They are all tan and beautiful.

So, here’s a list of the summer’s tan commandments: effective ways to get the best tan, for those of you who want to try it for yourselves.

Hit the beach. Sun and water go well together. And there’s beach anywhere so this shouldn’t be a problem. Salt water helps us achieve a tanner look so it’s preferred by the majority to go to the beach when summer’s around the corner.

Bask under the sun with a suntan lotion. But put on sunscreen too to guard your skin against ultraviolet rays. Have a supply of sunscreen lotion with SPF20 and apply it on your body parts. The American Academy of Dermatology advised everyone to apply one ounce of sunscreen to the body every two hours.

Backyard sunbathing is cheaper and fun, too. Consider doing this on weekends with friends in tow. Just get dressed in your bikini, put on suntan, sunscreen, shades and lounge on a towel. Sometimes, the joy of sunbathing extends up to sharing fruit juices with friends or reading a novel while you sit up and look fabulously sexy in your hottest swimwear.

Tanning beds are so “in” right now. Thanks to technology for bringing this latest method for getting a tan. All you need is money and an appointment to your favorite salon. A bed rest under a tanning machine will do the works for you. Make sure to consult with your doctor before getting this treatment.

Smear some oil over your tanned skin to maintain that fresh tan look. Oil can give additional glow and will bring the actual tan color on your skin. Put on an oil maintenance formula every after bath to prolong your nice tan. Strut your stuff and make everyone envy your color.

Fake your tan if you want. Tanning sprays are used in Hollywood right now. It saves you the trip to the beach and the hassles of tan maintenance. Actors do it for their roles in films, TV or music videos. These sprays are also available in the market. The only catch is that it’s more expensive and it easily goes away. But tell me, what else people will not do to be beautiful? Yes it’s a trick, but it works!

After presenting to you the guidelines to getting the best tan, it’s time to say that too much sun can damage our skin, and worst, can cause skin cancer. Be sure to know your limitations when exposing yourself to the sun. There’s no doubt that being tan is beautiful but be careful to not overdo it.

The Basics of Facial Care

A well-groomed and pleasant appearance over time relies on one very important thing, the proper care for the face. While the skin is the largest organ in the body, a large amount of people neglect to properly care for their skin. The face itself tells someone largely about the owner’s lifestyle and personality. A good and clean skin often gives someone the impression of a well-groomed person.

Caring for the face, does not mean spending hours or even hundreds of dollars in salon treatments, spa sessions or beauty products. It only means devoting some of your time to listening to your skin needs and attending to them. Caring for your face is not a burden, instead, it is a lifestyle essential one must grow accustomed to.

Basic facial care includes five easy steps: cleansing, exfoliating, toning, moisturizing and applying sunscreen. First and foremost is cleansing the face. The face must be washed with a gentle cleanser about twice a day. Any more than that would strip the skin with essential oils. Washing off these oils too much would eventually lead the skin to produce more to compensate for the loss. Using bath soap on the face is a major mistake by most women. Not only does it dry-up the face, the component that holds the soap together also tends to block the pores and lead to acne. There are a lot of affordable and inexpensive cleansers in the market. The important thing to remember here is to listen to you skin. Knowing your skin type would enable you to better respond to its needs.

Exfoliate
Exfoliating involves removing the dead skin cells on the surface of the skin, allowing the healthier layer to come out. Exfoliation leads to a glowing skin and more even skin-tone. New skin cells tend to be more fresh and plump. This gives the face a more youthful appearance. Moreover, new skin also absorbs moisturizer more easily.

Tone
Toning is essential for removing the dirt, make-up and oil that cleansers fail to remove. Some people take this step as optional. But people with oily skin and combination skin can greatly benefit from toning. Because it acts as an extra step to eliminate oil, it also lessens the chances for pore blockage leading to acne.

Moisturize
Moisturizing is an essential not only for people with dry skin, but also for people with oily skin and combination skin alike. Oily skin does not mean a well-moisturized skin. The surface of the face may appear oily, but the skin cells underneath still need to be nourished. Moisturizers, however redundant, help draw in moisture to the deeper layers of the skin, and seal in the moisture.

Protect
Finally, cleansing and caring for the face are not the only basic essentials of facial care. Applying sunscreen or sunblock is also necessary. This final step protects the skin from environmental damage. The sun’s rays may be damaging to the skin. It is also known to be a contributory factor to wrinkles, freckles, moles and even skin cancer. Young people most especially, need to begin applying sunscreen on their face, for this will later on benefit them as they grow older. The sooner they start protecting their skin, the lesser wrinkles, freckles, and moles they will show as they grow older.

Five easy steps are all you need to maintain a healthy and well-groomed appearance. Caring for the face does not mean spending thousands on treatments and products. It only means listening to you skin and following a certain lifestyle that practices compassion for you skin. The face is the most prominent feature of every single person in the planet. The face is what we identify the people around us with. Incorporating these 5 steps into your lifestyle will not only boost the way you will feel about yourself, but it will also boost the way other people perceive you. Remember, feeling good inside, knowing you are taking care of yourself, will make a happier you.

Know Your Skin Type — the First Step in Choosing Proper Care for Your Face

The market is filled with thousands of different beauty products. The diversity is immense, so is the confusion. Amidst all of the different brands, all of the different cleansers, moisturizers, toners and other so called “must-haves”, how does one really choose which products to use?

The first step is discovering your own skin type. Just as each person differs in height or weight, each person is endowed with a different skin type. Generally, all skin types can fall into 5 categories. These are normal, dry, oily, combination and problem skin types.

Knowing Your Skin Type
Discovering and embracing your very own skin types entails listening to your skin and understanding it. The normal skin is soft, smooth and supple to the touch. It is neither too dry nor oily. Its pores are hardly visible and break-outs are rare. In other words, people gifted with this skin type belong to the measly 20% that have normal skin.

Dry skin tends to feel tight and constricted. There is also a tendency for fine lines to appear around the eyes or the mouth. After washing the face, it immediately feels tight and dry. Oily skin on the other hand is the complete opposite of the dry skin. After washing, it feels normal but a few hours later, it looks greasy already. Its complexion is rough and it tends to have blackheads and whiteheads. Pores are large and visible to the naked eye.

The combination skin is the “in-between” of the dry and oily skin types. It tends to be oily in the t-zone and dry in other areas. There is an imbalance in the skin such that both types exist on the same face. The t-zone refers to the area of the forehead, nose and chin. The problem skin type is the acne-prone skin. It has constant breakouts of blackhead, whiteheads and pimples. The skin is usually oily and has large visible pores.

These are the 5 general skin types. Some people can manifest more than one type. What is important is to determine which skin types you’re closest to. After determining your skin type, the next step is knowing how to care for your skin.

Caring for Your Skin
The normal skin type requires very little maintenance. For the fortunate minority gifted with this skin type, it does not mean it should not be taken care of. It still needs to be cleansed, toned, moisturized and protected. It can probably use any beauty product in the market.

The dry skin type requires a lot of moisturizing aside from cleansing and toning. Cream-based cleansers work well with dry skin. Toners with alcohol and other drying components must be avoided. The oily skin type requires a gentle cleanser twice a day. Any more than that would lead the sebaceous glands (oil producing glands of the skin) to overproduce oil to compensate for the loss. Moisturizing is also needed despite the oiliness of the skin. Toning is an essential to remove excess oil and cool the skin. Oily skin types must always look for water-based products. Oil-based ones will only aggravate the oiliness.

Combinations kin types demand more attention because the oily and dry areas must be treated separately to be able to restore balance. Toning must only be done on the oily areas. Moisturizing applies to the entire face but attention must be paid to the dry areas. Finally, the problem skin type demands the most attention. It must be careful with selecting beauty products. Cleansers, moisturizers and toners must be hypo-allergenic and non-comedogenic. Non-comedogenic means that the product will not block the pores. It is also advisable for problem skin types to consult with a dermatologist to help remedy the problem.

Natural Ways to Treat Acne

A large majority of the population has suffered from an embarrassing case of acne at one time or another. In fact, some have had such bad problems with the condition that they must resort to using potent and even dangerous drugs and chemicals in hope of keeping the condition in check. Many individuals are unaware that there are more natural, and just as effective, ways to treat acne without the harmful and annoying side effects associated with prescription medications.

The skin is the largest organ of the body and helps in the elimination of toxins and waste through sweating. The skin must be recruited to help out in the elimination and detoxification process if the kidneys and liver are over burdened or worn out. When the skin is working in this capacity, acne is sometimes the result.

Therefore, in the case of acne, it is crucial that the skin not be called upon to function as part of the elimination and detoxification system. To do this, the liver and kidneys must be strengthened and cleansed, so that they can handle the amount of work required on their own. Additionally, the hormones of the body must be brought back into balance (when they are out of balance the kidneys and liver have to do extra work), as well as improving the overall diet of the individual (again, with a poor or unhealthy diet, the liver and kidneys are overworked).

Methods to strengthen the liver, kidneys and all other bodily organs, include adding key minerals and vitamins to the body. This can be done through supplementation or through diet modification. The nutrients which should be increased include Vitamins A, B complex, C, D, and E. These can be taken as a pill or by increasing the quantity of fruits, vegetables and whole grains and beans eaten each day. Consider removing all refined and processed foods from the diet and replacing them with whole foods, fruits and vegetables plus at least eight glasses of water each day. If this is not possible, think about adding a multi-vitamin to the diet.

As far as minerals and other nutritional compounds go, the important ones include zinc and essential fatty acids. Zinc can be found in most meat products, beans, nuts, peas, oatmeal, zinc-fortified breakfast cereals, whole wheat bread, milk, spinach and most seafood (oysters, crabmeat, lobster and salmon).

Foods containing the best sources of essential fatty acids are flax seeds or flax seed oil, canola oil, safflower oil, sunflower oil, soybeans, walnuts, dark-green leafy vegetables, pumpkin seeds and sesame seeds.

In addition to implementing dietary changes, herbal therapy is extremely beneficial in strengthening, cleansing and tonifying the kidneys and liver and returning them to full power so that the skin does not have to work as hard in the elimination process.

Herbal remedies include dandelion, milk thistle, red clover and burdock root. These herbs can be consumed through teas, tinctures or as pills. It is best to work with an individual who is experienced and knowledgeable in the dosing of these supplements to determine which herb is right for you.

By eating a healthier, more wholesome diet and adding herbs to improve the functioning of the elimination and detoxification systems, the appearance of acne is sure to decrease and possibly even disappear after a short period of time. As with any change in diet, please first consult your doctor.

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Good Personal Hygiene

Good hygiene is important in taking care of yourself physically as well as emotionally. People often have infections because they don’t take good care of themselves physically, which can lead to emotional difficulties as well. To avoid physical problems associated with poor hygiene, consider the following ideas to keep yourself clean:

Hair Care

Washing Your Hair. It’s so important to keep your hair clean and conditioned to ensure it stays healthy and strong. Washing your hair at least every other day is important to keeping your hair healthy and in good shape. If you wash it too frequently, your hair will become brittle and dry, making it difficult to grow and keep strong. If you wash it too infrequently, it will become greasy and will also stunt its growth.

Washing your hair too frequently also strips it of necessary nutrients required to keep it strong and healthy. Conditioning your hair is critical to keeping the nutrients within your hair intact. Use a “leave-in” conditioner every time you wash your hair. The long-lasting conditioning agents will rebuild your hair every time you use it.

Cutting Your Hair. Getting your hair cut frequently is critical to healthy hair. The longer you wait to get your hair cut, the more frail and brittle your hair can become, especially if it is longer.

The length of your hair will determine how often you get your hair cut. If you are male, or a female with a very short hairstyle, getting your hair cut every six weeks is best in order to keep it trim and neat, while keeping it healthy as well. If you have longer hair, you can go as long as 10 weeks without a haircut, but try to get your hair cut at least every 10 weeks. This will help keep your hair strong, and if you are trying to grow your hair, will enable your hair to grow more quickly, because you will get rid of the dead, dry ends and will enable the healthy part to grow more effectively.

Dental Care

Going to the Dentist. The mouth is the area of the body most prone to collecting harmful bacteria and generating infections. In order to have and maintain good oral hygiene, it is critical to visit your dentist at least every six months. In some cases, your dentist may recommend every four months, depending on how much tartar builds up on your teeth and how often you need to have it removed. To keep your teeth free from tartar build-up and tooth decay, make sure you visit your dentist as frequently as he or she recommends. This will ensure your teeth and your mouth stay healthy and strong.

Brushing Your Teeth. For best results, invest in an electric toothbrush. Crest and Oral B both make excellent electric toothbrushes designed to clean your teeth and gums. Regardless of the type of toothbrush you use, make sure you brush your teeth at least two times per day, if not after every meal. This will help minimize the amount of bacteria in your mouth which leads to tooth decay, and will help you maintain a healthy, happy smile.

Flossing Your Teeth. In addition to regular brushing, it is critical to floss your teeth at least once a day, usually before you go to bed. This will enable you to reduce plaque in the more difficult to reach places-between teeth and at the back of your molars. Flossing also keeps your gums healthy and strong, and will help protect your mouth from a variety of diseases that could eventually cost you your teeth.

Physical Care
Cleanliness of Your Body. Taking a bath or shower once daily is very important to ensuring your body stays clean. Cleaning your body is also important to ensure your skin rejuvenates itself, as the scrubbing of your arms, legs, and torso will slough off dead, dry skin and help your skin stay healthy and refreshed.

Shaving. In American culture, it is important to remember that shaving is a critical part of cleanliness. For men, shaving the face enables it to stay cleaner and is a more acceptable hygienic practice, especially for those who work in corporate America. For women, shaving the legs and under the arms also keeps the body cleaner, with less places for bacteria to grow.

Washing Your Face. It is important to wash your face at least once a day to remove all dirt and grime that you have come in contact with during the course of the day. This will keep your face freer from wrinkles and pimples, which are the result of clogged pores. Using some sort of moisturizer will also ensure your face stays rejuvenated and fresh.

Trimming Your Nails. Keeping your nails trimmed and in good shape is also important in maintaining good health. Going to a professional to learn proper nail care will help you get on the right track to trimming your fingernails as well as toenails. Proper trimming techniques will also help you avoid hangnails and infected nail beds.

Washing Your Hands

Before Meals. It’s important to have clean hands before you sit down to eat. Washing with hot water and soap will clean your hands so that they do not carry bacteria to your family and friends as you pass the bread!

After Restroom Use. To ensure you don’t carry fecal or other bacteria to other parts of the body or to other individuals, you will want to wash your hands after every time you use the restroom. Make sure you wash your hands immediately afterward-don’t touch your nose or mouth to avoid unnecessary illness.

Before Preparing Food. Washing your hands before you prepare food is very important to ensure you don’t spread bacteria to your food. Wash them with hot, soapy water for at least 2 minutes before you begin working with food, particularly poultry or red meat. This will keep your food free from bacteria, and will ensure your food is healthy to serve once it’s cooked!

After Preparing Food. Again, washing your hands for at least 2 minutes with hot, soapy water after you have prepared food (and before serving) will ensure you don’t carry bacteria with you, thus potentially infecting you or others.

Good hygienic habits are easy to begin and maintain. Starting with a few of these ideas will help you start on your way to developing good hygiene for both you and your family.

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Job Burn-Out: Have you Reached the Burnt-out Phase at Work?

The faster-pace of living and the increasing competitiveness in finding and keeping jobs are taking its toll on most people. Work stress is highly common in individuals maintaining paying jobs. Demands of the work place can be harmful to the individual both mentally and physically. Stress can bring about depression, anxiety, ulcers, and heart diseases.

Despite stress as a common and constant companion of individuals, very few can identify when they have reached the burnt-out phase at work. Job stress burn-out is defined by Healthy Place as, “a state of physical, mental and emotional exhaustion.” Levels of stress differ across individuals, but ultimately, unrecognized and unaddressed stress that is constantly experienced will eventually burn out the individual.

Signs of Job Stress Burn-Out

Work burn-out can be manifested in several symptoms. This includes short-temperedness, back pains, neck pains and irritability. Difficulty sleeping, chronic absenteeism and over criticism of oneself are also manifestations of burn-out.

Job stress burn-out undergoes five main stages. Each phase has its own level of manifestations and seriousness. According to Dr. Miller of Healthy Place, these stages are: the honeymoon, the awakening, brownout, full-scale burnout, and the Phoenix phenomenon.

The honeymoon stage is practically absent from any stress-related symptoms. At this stage the individual is happy with the job, the workplace, even with the co-workers. The energy of the individual is extremely high and it is manifested in enthusiasm with work.

The awakening stage is when high expectation on the job, the workplace and co-workers come crashing down. At this stage it can be said that this is when reality finally bites. Needs are not satisfied and conflicts arise with co-workers and other members of the organization. Because of the disappointment, other symptoms appear. There is now confusion and frustration. The individual may now feel constantly tired and bored at work.

The brownout stage is when the energy is eventually consumed by fatigue and irritability at work. Enthusiasm with work drops as well as productivity and quality of work. There is criticism from workers regarding the work product and this adds on to the stress already being experienced.

A full scale-burnout occurs when a feeling of failure is felt with respect to work. Self-confidence is lost and replaced by despair and emptiness. There is a constant feeling of loneliness. Exhaustion is also felt, both physically and mentally. Quitting the job is contemplated. There is a felt need to get away from the work and the workplace.

Finally, the Phoenix phenomenon occurs when the individual finally recognizes that stress is being experienced. There is an identification of which factors have caused the burnout. By recognizing and identifying, arising from the burnout is now made possible.

To overcome burnout it is necessary to address what caused the burnout in the first place. In most cases, high expectations of the work and idealistic aspirations are the main cause of burnout. Making more realistic goals and aspirations will surely help prevent burnout. This does not mean setting goals and ambitions for yourself, rather it means recognizing your limitations and the limitations of the workplace. Your life must go beyond your work. Enjoy your time alone, your time with your friends and your time with your family. This will help you keep track of your expectations and it will also keep your aspirations realistic.

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Stress on the Job: Understanding Work Related Stress

Everyone inevitably reaches a point in their life wherein working has absorbed most of their everyday lives. While the wide range of interests translate to differing lines of work and professions, all of these falls under the paid work category. Paid work is necessary for most people. As individuals grow older, get married or raise families, needs and wants grow with them. Increasing needs and wants require money.

Aside from the necessity of doing paid work, another factor contributes to the stronghold that work has established in the lives of most people. This is the changing pace of the global economy in general. Today, work has become increasingly fast-paced and modern. Jobs have become more and more demanding with respect to skills, dedication and most of all, time.

Work has both positive and negative effects on an individual. On one hand, work can be challenging, rewarding and fulfilling both intellectually and financially. Work entitles an individual something to look forward to, something to strive for and something to learn about. Work can be viewed in this sense, as a learning process. Unfortunately, the effects of work do not end here. Work can be so demanding that it can bestow significant amounts of stress on an individual’s mental and physical health.

What is Stress?
According to ERIC Digest, “stress is an interaction between individuals and any source of demand (stressor) within their environment.” In other words, stress stems from an interaction between an individual and a stressor. A stressor can be a person, an object or an event that the individual perceives to be potentially unsettling. Stress comes about when the individual’s ability to cope is exceeded or overtaken by the stressor.

The level of stress that an individual can experience at work is highly relative. This means that it is dependent on the ability of the individual to cope with the stressor. While some consider balancing their work with their family affairs as their primary stressor, others may consider work conditions as their primary stressor. The two examples are very different from one another yet they cause the same thing, stress. Despite the different levels of stress that can be experienced, the effects of stress are easily distinguishable.

Manifestations of Stress
There are numerous manifestations of stress in the workplace. The more general and common manifestations includes absenteeism, anxiety, low productivity, low morale and sickness.

On a more personal level, manifestations range from mental disorders to serious physical ailments. Depression, heart diseases, ulcers and recurring pain are quite common among individuals experiencing severe work stress.

Understanding Work Stress
Because of the differing ability of individuals to cope with the stressor, there is no one particular aspect that can be conclusively changed to reduce stressors. Altering one stressor could lead to the creation of a new stressor for other individuals. Therefore, intervention must be made with caution and knowledge regarding the primary stressor of particular groups of people or organization.

On the personal level, work stress can be minimized by developing one’s ability to cope and exercise job control. Job control is a concept wherein the individual is able to actively influence the work environment, so that a certain sense of control can be felt. Opening up to the workplace, interacting with others, making necessary changes and arrangements and demanding certain privileges are necessary to obtain a sense of control over one’s work-life. By doing this, the individual makes the work a rewarding experience as oppose to a threatening one.

Managing Work Stress: Avoiding Burning out on the Job

Because most of the lives of people are spent working, individuals find it extremely stressful. Stress can stem from so many different things. There are the long hours required at work, overtimes, tight deadlines; conflict with co-workers, friction with clients, and the long list goes on and on.

There are about only a few people who can absolutely say they have not experienced stress at work. Because stress is the result of the interaction of an individual with a stressor (an unpleasant or unsettling object, person or situation), it is necessary for everyone to at least know the basics steps in avoiding work stress. Stress arises when the stressor exceeds or overtakes the ability for the individual to cope. Since there are a wide range of stressors and their effects vary across different people, the best way to avoid stress is to develop one’s ability to cope.

Preventing Work Stress
There are numerous ways to avoid or minimize work stress. The tips that will be presented are among the more general and basic ways to minimize stress at work.

The first step in preventing work stress is taking time to recognize and deal with work stress. It is important that an individual recognizes that he or she is under stress. Without this recognition, a desire to deal with the stress will never come.

The second step is identifying your primary stressor. In doing this, you would need to sit down, be alone and do some deep thinking. Assess your regular activities. Identify in which part of the day you feel most stressed, tired or upset. And then, identify the factors that stress you most. By identifying your primary stressor, dealing with it will be much easier.

Now that you have identified your primary stressor some helpful tips can be helpful in dealing with them. First, a positive attitude or take on work matters must replace old and negative ones. The key is always looking for an alternative to the key situation. A positive take on conversations, thoughts and actions must be practiced. Second, it is important to remember that you are just one person. Despite the demanding terms and obligations that your work puts you up to, it is impossible for you to do everything. Therefore, it is important that you recognize that getting everything done is not as important as getting everything done on a specific schedule. Schedules are made because they make work realistically paced. Do not focus yourself on how much you have to do, rather direct it on the schedule that has been made and just do your best to live up to it.

Third, not skipping meals such as your lunch is also very important. Lunch breaks were created for a good purpose. They give you an opportunity to take some time to relax your mind and your body. It also gives you the chance to recharge your body. Nourishing your body means replenishing the energy you have already spent on work. It is important to take your lunch and use this time to relax yourself.

Fourth, keeping a balance between your professional and personal lives is important in minimizing and preventing work stress. Striking a balance is not apportioning yourself to these two aspects, rather it means giving your total attention and dedication to one at a specific time and to the other at another specific time. It does not have to a tug-of-war game. It is a matter of delineating the two aspects of your life.

Finally, keeping work matters at work will keep stress at bay. The home is your sanctuary. It is your personal space and it is important that this space is not contaminated by work concerns. Listening to music, engaging in recreational activities or simply being alone in your home several hours a day will do wonders for your ability to cope.

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Effectively Balancing Stress and Emotions

Stress is the number one cause of a myriad of diseases from diabetes to heart disease to even cancer. Stress, when not given a proper outlet, can cause emotional issues which then lead to physical problems requiring medical attention. How does one balance the stresses (good and bad) of life and the emotions resulting from too much stress? Here are a few suggestions that may help:

1. List all sources of stress. Identifying the key sources of stress will help you eliminate probably half of that which causes you undue stress. For example, if you work with someone whom you don’t really like, and that causes you unnecessary stress, you can eliminate that particular stressor by avoiding that person as much as possible (even if it is your boss!). Once you’ve identified the different sources of stress, you will be able to figure out which ones you can eliminate and which ones you will have to work diligently to overcome.

2. Determine which stressors cause the strongest emotional reactions. Some stressors are obviously more difficult than others. For example, if you find out one of your friends or family members has been diagnosed with cancer, you will naturally have an initial (and ongoing) emotional reaction.

One way to help balance your emotions is to talk with the person and determine how they are coping with their new disease. Their attitude may help you determine to have a better attitude about their disease, which will release the burden in your heart.

For stressors that are not as critical, for example, if your car breaks down on the highway, you can remind yourself that the stress is temporary and will be relieved once the car is fixed.

3. Choose your battles. Not everything is a crisis. Learn to choose which ones are more critical than others, and this will help you manage your emotional reactions to different stressors.

4. Choose your attitude. Circumstances can steer us, or we can steer ourselves in spite of our circumstances. If we allow the circumstances in our lives to dictate our emotional responses to stress, we will live in a perpetual state of emotional, stressful chaos. Choosing to see the positive even in the worst of circumstances can help relieve your stress and lower your emotional response to many challenging situations.

5. Good stress. Most people who are having a child are excited about the opportunity to become parents (whether it’s the first or the fifth child). Likewise, getting married, changing jobs, going to college, retiring, or even simply playing competitive sports are all sources of “good” stress. The key in preventing good stress overload is in how you manage this type of stress. Too much of a good thing is simply too much, so try to manage the good stresses effectively so as to ensure the health of your body is maintained as well.

Overall, try not to execute too many changes in one year, as your body will shut down after too many years of good or bad stress. Your mind can differentiate the two; your body cannot, and will lead your emotions to believe your body is under attack, thus raising your blood pressure and decreasing your emotional barometer. Effectively managing key stressors in your life will help you determine your emotional responses more impact-fully.

Managing Stress

It can be easy to become unraveled in this busy world we live in. It seems there is always so much to do, both at home and at work, that the idea of taking time out to relax seems a luxury we just can’t afford.

Some stress is good. It is a natural part of everyday life. Other times stress feels unmanageable and makes it difficult to function effectively on the job or in relationships. There is a price to pay for burning the candle at both ends. Too much stress and not enough stress management can lead to irritability, anxiety, depression and health problems such as high blood pressure.

To manage stress better begin with an attitude adjustment. Acknowledge that some things such as long supermarket lines, gridlocked traffic or billing errors are beyond your control and will have no lasting impact on your life. Learn when to let go.

Of course there are times when you are in control of a situation that is causing you a great deal of stress. You can make your stress level more manageable by doing a few basic things. These include:

Taking care of yourself
Do your best to eat healthy foods and get at least moderate exercise on a regular basis.

Keep a calendar
If you feel the pressure of a consistent time crunch, a calendar may help you stay on track. Writing things down can help you feel more in control of the many tasks you are called on to manage.

Remind yourself of your competence
You have undoubtedly navigated tough or sticky situations before and you will do so this time as well.

Commit to quiet time
Take a little time each day, away from the hustle and bustle to gather your thoughts and catch your breath. Just ten minutes each morning and a minute or two at intervals throughout the day can work wonders for managing stress and gaining perspective.

Talk things out with a friend
If you feel particularly burdened try sharing the load with a friend. Sometimes it helps to talk a problem or challenge through out loud. Often the problem loses its power, or you gain a new perspective by talking it through aloud.

You might also try other techniques such as yoga, meditation or breathing exercises. An example of such an exercise is below:

A very powerful breathing practice is as simple as consciously following your breath. Pay attention. Notice each inhale and exhale. Resolve to practice this several times throughout the day. You may need to set an alarm or incorporate your breath awareness with another activity such as lunchtime or restroom visits.

Following your breath will calm your mind and help to replace random thoughts that no longer serve you with deliberate ones that are planned to help you realize your highest vision of yourself. Make a special effort to follow your breath when you are angry or anxious; you will allow yourself immediate access to a reservoir of calm that is unmistakable. Try it the next time you are stuck in traffic or need to do something that feels difficult.

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Marathons — Training and History

The year was 490 BC when Pheidippides, a Greek soldier, ran the distance from a battlefield near Marathon, Greece to Athens proclaiming the defeat of the Persian army by the Athenians. The story, as written by Plutarch, recounts how Pheidippides shouted, “Rejoice. We conquer!” and with that, fell dead from overexertion.

The marathon did not resurface again until 1896, at the first modern Olympic Games in Athens. It was here that the tale of Pheidippide’s long-distance run was commemorated by staging a race between the Marathon Bridge and the Olympic Panathenaic Stadium , a distance of 24.85 miles (40,000m). Only twenty-five runners participated, it was the last event of the Olympic Games. As a native Greek from the village of Marusi, Spiridon Louis did his country proud that day, crossing the finish line in first place with a time of two hours 58 minutes and 50 seconds. In the spirit of their predecessor, Pheidippides, eight of the nine runners who completed the marathon were Greek.

The length of a marathon has varied from place to place throughout the years, but the current distance is 26 miles and 385 yards. This length was set in 1908 during the London Olympics. It was the distance between Windsor Castle and the front of the Royal Box. In 1921, this became the official distance of the Marathon.

In 1897, the marathon came to the United States. The first marathon run in the states was in Boston. The Boston Marathon is now recognized as the oldest annual marathon in the world. Other extremely popular marathons include the London Marathon held in April, the Berlin Marathon, run in September, the New York City Marathon in November, and the Chicago Marathon held in October. Every marathon has its own unique characteristics and terrain.

Training
Training for marathons is based on which marathon a person is running, does it have a lot of hills or is it flat? Is it prone to wind gusts and gales or is it calm? Will the weather be at an extreme hot or cold temperature? Each marathon will have its own training strategy that runners follow to get ready for the race. The thing that all marathons have in common, however, is the enormous amount of practice and training that is needed to get the body ready for 26 miles of continuous running.

Although the original marathon was a running event, there are now a multitude of marathon types. They include half marathons, walking marathons, and even special Olympic marathons. Some runners engage in marathon running for the competition, others for the challenge and enjoyment, and still others run for fundraising events for donations to be used in treating specific diseases, health problems and even for disaster relief.

Running 26 miles and then some in less than three hours seems like a lot of fast running for people who aren’t marathoners. The truth, though, is that the current world records in marathon running are almost an hour less than Spiridon Louis’ time back in 1896. The men’s world record is currently held by Paul Tergat of Kenya, set in September of 2003, with a time of two hours, four minutes and 55 seconds. For women, Paula Radcliffe of Great Britain took over the world record in April 2003 with a running time of two hours, fifteen minutes and 25 seconds.

Before starting any exercise program, always be sure to first consult your physician.

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Exercise and Pregnancy

How exercise during pregnancy promotes health, and how much is too much?

Exercising while pregnant can be a scary subject for an expectant mother, especially during the first pregnancy. Many mothers fear exercising could cause problems with their pregnancy such as low birth weight or premature labor. These fears can lead to complete elimination of exercise, in turn sacrificing healthy habits. Women need not eliminate exercise while pregnant unless directed by a doctor. In fact, many studies show moderate exercise helps to promote the health of both mother and baby.

Benefits of Exercise

Exercise promotes circulation, cardiovascular health, muscle tone, and flexibility which in turn help expectant mothers to better react to the physical stresses and demands of pregnancy. Keeping the body in shape also improves self image, which may take a hit after the many physical changes that occur. The rapid changes to the physique are harrowing enough to endure without compounding the issue by eliminating exercise all together.

In addition to helping to cope physically with pregnancy, exercise has been shown to help regulate mood and reduce stress. Although most women are excited about having a child, it is only natural to experience anxiety from such a life changing event. Moderate exercise will help level the ups and downs brought on by hormonal changes by regulating the serotonin levels of the body. In addition to controlling mood, regular exercise helps to promote healthy sleep habits that are important to recharge expectant mother’s energy reserves.

Guidelines to follow

While it is clear that exercise helps to promote the health of the expectant mother, many women are unsure what guidelines should be followed in their exercise program. After all, we have all heard the stories of women who have kept up their vigorous exercise routines into the late stages of the pregnancy, some going as far as running a marathon just weeks before their delivery. While some extremely fit women may be able to continue vigorous exercise without apparent harm to their unborn child, it is better to error on the side of caution and follow a more moderate exercise routine to ensure the safety of the unborn child. The key is moderation, and knowing how much is too much.

Common recommendations include avoiding contact sports, sprinting, horseback riding, downhill skiing, and exercise where the body is flat on its back. Scuba diving and activities at altitude should also be avoided due restriction of oxygen and poor circulation. Keeping the heart rate at a moderate level is very important. In 1985, the American College of Obstetrics and Gynecology endorsed aerobic exercise as long as the heart rate was below 140. Other exercises such as weight training and calisthenics are permissible, but the intensity should be lowered, and some exercise machines are not designed with the pregnant body in mind.

Exercising while pregnant does not need to be a subject of concern as long as the proper precautions are heeded. Keep the duration and intensity moderate. Do not exceed a heart rate of 140 beats per minute, don’t exercise while flat on the back, avoid heavy lifting, and eliminate contact sports. Make sure you consult your doctor before starting any exercise program, even if you haven’t experienced any problems with your pregnancy. Following these principles will allow you to stay fit, and hopefully feel healthier during and after your pregnancy.

Before starting any exercise program, always be sure to first consult your physician.

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Ditch the Weights: Why Body-Weight Exercises are In

Free weights have long been the king of the strength training industry. Recently however, there have been many fitness buffs who have decided to ditch free weights and machines in exchange for body-weight training. Body-weight training is quite appropriately, strength training exercises that use only the weight of the body for resistance. These exercises includes such old standbys as push-ups, bridges, bear crawls, squats, crab walks, and the list goes on and on.

Cost

One reason for the shift to body-weight training is monetary. Gym memberships are getting more and more expensive and many people just aren’t willing or can’t afford to fork out the cost of membership fees. Creating a home gym using free weights and machines also represents a major financial investment. Using body-weight exercises does not require a gym membership or fancy machines, but rather only one’s own body and gravity. The main cost associated with body-weight training involves buying a book that outlines a good program. Many good books are available for less than $30.

Convenience

A second reason that body-weight training is so popular is convenience. With body-weight exercises you don’t have to make any trips to the gym. There are no other people you have to divide time with on a machine. Unlike large and heavy weights, body-weight training provides a totally portable workout system that is with you wherever you go, no packing required. This portability is a huge bonus for those who travel often, or those who want to get in a workout during breaks at work.

Results

Although the cost and convenience of body-weight training is very appealing, the main reason that people give for the switch is that it just works better. Many people find that they can get in a more effective workout in a fraction of the time using body-weight exercises. One of the main selling points of this form of training is the ability to build functional strength. Functional strength refers to strength that can be used in an athletic motion, such as throwing a shot put. Many critics of weight training claim that weights may build large muscles, but that weight room built strength doesn’t always transfer into functional strength.

Another bonus in performance is the ability to train both strength and flexibility at the same time using body-weight exercises. The bridge is a perfect example of the versatility of the training. The bridge provides a resistance stimulus to almost every part of the body, while at the same time dramatically increasing the flexibility of the torso. The ability to train both strength and flexibility at the same time make body-weight training especially effective in training for sports like wrestling and the martial arts, where both flexibility and strength are integral components.

Gyms have there place and in no way am I saying that training in a gym is bad, but body-weight training may be an effective training modality based on the cost, convenience, and results. If you feel that your progress with weights isn’t going to plan, or you just want a change, body-weight training may be exactly what you need to revitalize your workouts, and keep you motivated and in shape.

Before starting any exercise program, always be sure to first consult your physician.

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Facial Exercises: Why Exercising your Face can be Good for You

Increasingly, more and more people are starting to be aware of the importance of physical activity in being healthy. Fitness clubs and gyms are beginning to mushroom everywhere across the globe. But just as the other parts of the body contain muscles, so does your face. Working out your face can do wonders for the blood circulation in this part of your body, making you look more youthful and more radiant. It can also improve the elasticity of your skin.

Basic Facial Exercises

Facial exercises require just a little fraction of your time. 5-10 minutes a day, for about thrice a week. The trick to maximizing the perks is to do it regularly for the rest of your life. Surprised? Well, you should not be. Just as any gym instructor or fitness trainer would certainly tell you, exercising must be a constant lifestyle. It must be a conscious commitment to taking one step forward towards being healthier.

One form of facial exercises is face tapping. This involves tapping certain areas of the face with the middle finger. The purpose of face tapping is to improve blood circulation in the face. The areas that should be tapped, as if you are tapping an iron to check if it is hot enough, are the under eye area, the brow bone, the bridge of the nose and along the laugh lines.

Another form of facial exercise is the ear massage. The ear massage helps make the face glow. It involves massaging the ears using the index finger and the thumb, and then pulling it upwards. Working it down from the tip of the ears, to the ear lobes and then to the rim of the ears.

Applying even pressure to the temples prevents wrinkles, promotes elasticity of the skin and lifts the eye area. This involves using the palm and the finger tips in pushing the temples upwards. Hold a couple of seconds, and then repeat for a few times.

Even the lip area can be exercised. This could be done by opening the mouth as wide as possible. Pull the sides of the mouth upward using the finger tips, holding for a few seconds and then relaxing. Repeating this a few times regularly will prevent lip lines from appearing at all.

The Perks

With the immense popularity of cosmetic surgery and alterations and with more and more people spending huge amounts of hard-earned money for procedures to make them look younger, facial exercises can help provide people with a cheaper alternative. Though the results are not as drastic; starting young and committing just a few minutes daily will certainly help make a face look age-less. Think of it this way, it is just similar to how everyone knows that exercise is still the best way to lose weight and be healthy. Exercising the face is definitely better than cosmetic surgery any day of the week!

So bear in mind that a facial a day keeps the wrinkles away.

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