Adrenal Fatigue – Causes, Symptoms and Treatment

July 6, 2010
adrenal fatigue
by 1suisse

Adrenal Fatigue – Causes, Symptoms and Treatment

 

Adrenal fatigue is a label applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances and digestive problems. The term often shows up in popular health books and on alternative medicine Web sites, but it isn’t an accepted medical diagnosis.

Causes of Adrenal Fatigue

As mentioned earlier, sugar and refined carbohydrates are the main cause of adrenal fatigue. Sugar includes honey, maple syrup, fructose, dried fruit, fruit juice and just about anything that is sweet. Refined carbohydrates are grains that have been ground up or have had the bran removed. This include products like bread even whole wheat bread, noodles, corn chips, white rice and pretty much anything that comes in a package. Refined foods are broken down by grinding and concentration.

Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal. As a result, they can’t produce quite enough of the hormones you need to feel good.

Adrenal Fatigue Symptoms

People with adrenal fatigue experience extreme physical exhaustion and they don’t have an explanation as to why (such as a strenuous workout). This isn’t just everyday tiredness it is extreme exhaustion.

You Gain Weight Easily – Especially Around the Middle

People with adrenal fatigue often notice they gain weight very easily. They especially notice the extra weight around the middle – and it’s very hard to lose it.

You Have Difficulty Rising In The Morning

Those with adrenal fatigue often find they feel tired when getting up in the morning – even with a full night’s sleep. They often need stimulants like caffeine and sugar to ‘get going’ both in the morning and throughout the day.

Physically – The physical symptoms of adrenal fatigue are exhaustion not relieved by rest, food cravings, lethargy and longer recovery times for illnesses. Healing begins by strengthening our body especially the adrenal glands. Build yourself back up physically with healthy eating, vitamin and minerals supplements (especially vitamin C, B complex and fish oil), rest and relaxation, light exercise, DHEA and adrenal glandular supplementation.

Emotionally – Loss of self esteem, depression and denial are the emotional signs of adrenal exhaustion. Building self-esteem, relieving depression and dealing with buried negative emotions can revive your positive feelings.

Treatment for Adrenal Fatigue

L-Theanine

L-theanine is an amino acid found in green tea that produces a calming effect in the brain. It works by increasing gamma-aminobutyric acid (GABA) that is a relaxer and creates a sense of well-being. L-theanine may be taken to help modulate mood and relieve stress in many health conditions (Abe et al. 1995; Kobayashi et al. 1998; Juneja et al. 1999).

Licorice

Licorice (Glycyrrhiza) works by blocking the breakdown of hydrocortisone in the liver. the hydrocortisone level then becomes higher, and this slows down the production of ACTH (adrenocorticotrophic hormone) from the pituitary gland, giving the adrenals a much-needed rest. Licorice is a highly prized medicinal in Chinese medicine. Glycyrrhiza may be taken in a variety of ways, including as a tea. Licorice can the be tapered off when adrenal gland function is restored.

Read About Hair Removal Tips, Hair Removal Magazine Also read about Hair Removal Magazine Directory and Hair Removal Magazine, Hair Beauty Magazine

Find More Adrenal Fatigue Articles

0

Adrenal Fatigue Symptoms

July 6, 2010
adrenal fatigue
by 1suisse

Adrenal Fatigue Symptoms

Adrenal Fatigue occurs when your adrenal glands – 2 small glands that sit on top of your kidneys – become overworked and depleted. Your adrenal glands are responsible for handling the stresses of your daily life, whether that be physical stress, emotional stress, or psychological stress.

When your adrenal glands become overworked, they cannot keep up with the stresses of your everyday life. You then start to manifest the symptoms of adrenal fatigue.

Note that just because you have one or two of the symptoms of adrenal insufficiency does not mean that you have adrenal fatigue. However if you find you have the majority of these symptoms then you may want to investigate further.

You’ll want to learn some of the common causes of adrenal fatigue to see if you can identify with any of these causes in your own life. You’ll also want to see your doctor for a full medical workup and diagnosis of adrenal fatigue.

Here are the key symptoms of adrenal fatigue:

You’re Tired For No Explainable Reason

People with adrenal fatigue experience extreme physical exhaustion and they don’t have an explanation as to why (such as a strenuous workout). This isn’t just everyday tiredness it is extreme exhaustion.

You Gain Weight Easily – Especially Around the Middle

People with adrenal fatigue often notice they gain weight very easily. They especially notice the extra weight around the middle – and it’s very hard to lose it.

You Have Difficulty Rising In The Morning

Those with adrenal fatigue often find they feel tired when getting up in the morning – even with a full night’s sleep. They often need stimulants like caffeine and sugar to ‘get going’ both in the morning and throughout the day.

You’re More Susceptible To Flus and Colds

If you have adrenal fatigue, you may notice that you seem to be catching every flu and cold that comes within 10 feet of you. You’ll also notice that it seems harder for your body to bounce back from illness.

You Often Feel Overwhelmed and Run Down

People with adrenal insufficiency often feel run down and overwhelmed with the tasks they have to accomplish. They may feel as if they can’t keep up and do it all. (This can lead to other symptoms like depression and social withdrawal)

You May Crave Salty or Sweet Snacks

This may include high protein snacks like meat or cheese. Some people with adrenal fatigue can have an increased craving for salt. You might also notice an intense craving for sweets and fast carbs like donuts, chocolate bars, pastries, ice cream etc.

You Feel Better In A Less Stressful Environment

Many people with adrenal insufficiency feel better when on vacation. Their symptoms may even clear up entirely but then return when they go back to their normal lives.

You Are Troubled By ‘Brain Fog’ or Inability to Concentrate

This may include things like the inability to remember certain details, appointments, etc. This may also include a feeling of confusion or difficulty concentrating.

Increased PMS For Women

Women with adrenal disorder may find their periods become heavier and/or irregular. They may also notice increased PMS mood swings and/or food cravings.

Those are several key symptoms of adrenal fatigue. Other symptoms include:

Lightheadedness/Low Blood Pressure

Tendency to Tremble When Under Pressure

Reduced Sex Drive

Heart Palpitations

Nervousness/Raw Nerves

Poor Digestion

Feel Most Energetic in the Evening

Extremely Senstive To Cold

If you can identify with the majority of these adrenal fatigue symptoms you may want to read about the causes of adrenal fatigue to see if you can identify with any of them in your own personal life. You’ll also want to see your doctor for more tests and a complete diagnosis.

Adrenal fatigue can be overcome and you can feel better. Listen to your body, cut back on stress and treat yourself well.

Vienna Miller is a contributing writer to Adrenal Fatigue – helping you learn more about adrenal fatigue.

For more articles on adrenal fatigue see:
http://www.AdrenalFatigue.homestead.com

0

Bicycle Generators Needed to Supplement Your Computer Time and Energy Usage

April 5, 2010
Lance Winslow asked:




In today’s workforce, most people sit on their butts all day next to a computer screen and do their work, this is unfortunate because it contributes to one of the biggest problems we have in our society; diabetes. The reality is you need to get up, exercise, and move your body around, that’s how the human body has evolved, and that’s how it is designed. Since we can’t change the design right now, as we do not have the bio technological advances, I have an interesting solution to the problem. How so you ask? Let me explain.

What if a computer operator had to do exercises in direct proportion to the amount of time they spend on the computer? And if we were to institute such a program, we could actually lower their health care insurance costs, because they would remain happier and healthier. So here’s the plan. We create a stationary bicycle, which when you peddle it, it charges batteries. And after you’ve ridden a stationary bicycle for a virtual 3 miles, you can then work on the computer for three hours.

At that point you have no choice but to get back on the bicycle, otherwise you will lose your power. In this way, the bicycle generators supplement your exercise component in direct proportion to the number of hours you sit on your butt each and every day. And this makes sense because you will be able to lose weight, maintain weight, and get off your rear end, that’s right, get off your butt people.

Now you’re probably wondering why I thought about all this, because I am one of those persons who sits on their butt all day and writes articles on the Internet, and although I am not overweight, I do need to trim up, and the ratios I explained above, are just about the amount that I believe is needed to maintain the proper healthy balance. Indeed, I hope you will please consider all this.

gerry geneva
1

How To Paint Paneling

April 2, 2010
Adam M. Smith asked:




One of the most common problems I see in homes is paneling. Faux wooden paneling found its heyday in the sixties and seventies, and has become the nightmare of the modern decorator.

In those days, wooden paneling was often put up in lieu of drywall because it was easier and cheaper. The problem with paneling is that it’s dark, dull, outdated, and difficult to replace.

Not everyone has the money or energy to take on the project of tearing out walls of old paneling and replacing them with drywall. It can be a financial and mental drain.

Thankfully there is a cheaper solution. Painting paneling has been an overlooked solution to this common problem. I’ve met many people who did not believe that their wooden paneling could be painted, and many more that believed that painted paneling would look terrible.

Neither of those is true. Paneling can be painted, and it can look great. You can turn that dark and dingy paneling into something bright in the course of a few hours. But there are several special preparation steps that need to be followed to get great and lasting results.

Here is what you’ll need:

o Liquid Deglosser

o Oil-based (Shellac-based) Primer

o Latex Eggshell or Satin Finish Paint

o 3/8″ Nap Paint Roller

o 2″ Nylon-Poly Brush

o Painter’s Tape

First Step: Deglossing

Begin by cleaning the paneling and taping off ceilings, adjoining woodwork, windows, etc…

o Tip – Be certain that your area is well ventilated. Turn on fans, open windows.

Wooden paneling has a natural gloss or shine to it. The first step in ensuring that your paint will adhere to the surface is to remove the gloss. You could sand the entire surface with fine-grit sandpaper… But that is entirely too messy and labor intensive. There’s an easier way.

Liquid deglosser is a great product that can take the sore muscles and dust out of the equation. Once applied, it removes the gloss from painted and wood surfaces, allowing primer and paint to better adhere to the surface.

Using a lint-free cotton rag, apply the deglosser lightly to the surface of the paneling in five foot strips. Allow the deglosser to sit on the surface for the directed amount of time (follow label instructions), then move to step two.

Work across the wall in sections…deglossing and then priming the deglossed area. Deglosser is only effective for a set amount of time (usually no longer than an hour) so the primer must be applied over the deglosser in that amount of time.

Second Step: Priming

Select the right primer for your project. For wooden paneling, I suggest an oil-based primer. This adheres better than water-based and provides superior stain-hiding coverage. But remember the tip about maintaining a well ventilated area.

Apply the primer with a brush and roller. Use the brush to “cut in” and prime into the grooves of the paneling. Roll out the remainder.

o Tip – If you are intending to paint a darker colored top coat, use a properly tinted primer.

Third Step: Painting the Paneling

Finally, apply the eggshell or satin finish over the dried primer. Be sure to allow primer sufficient time to dry before beginning to apply the paint.

Cut in along the edges and into the paneling’s grooves with a 2″ brush, then roll out the remainder of the wall with a 3/8″ nap roller.

If necessary, allow the base coat at least 6 to 8 hours to cure before applying a second coat.
When finished, remove all tape as soon possible. If the paint has dried and formed a skin over the edge of the tape, run a utility knife along the edge of the tape to separate them.

Painted paneling can make a tremendous difference in the look and feel of a space. Update (and upgrade) your outdated and dull rooms by painting paneling.

nap
0

Natural Remedies for Chronic Fatigue Immunodeficiency Syndrome

March 30, 2010
Lee Dobbins asked:




Most of us have experienced fatigue, especially after performing a very difficult and strenuous task, regardless of the physical condition of our bodies. Such fatigue is normal and only occurs when we have over exerted ourselves. However, sufferers of chronic fatigue immunodeficiency syndrome, also known as chronic fatigue syndrome, experience long-time – usually six months or more – debilitating fatigue.

CFIDS, short for chronic fatigue immunodeficiency syndrome, is believed to be triggered or caused by viral infection, such as flu. Thus, suffers of CFIDS experience slight fever, sore throat and headache, severe tiredness, nutrition deficiency and muscle and joint aches. Some experts believe that CFIDS is linked to the herpes-like EBV, or Epstein-Barr virus.

Unlike bacteria, viruses cannot be cured by anti-biotic or other drugs. In fact, there is no known cure for viruses. Thus, people suffering from viral infections should boost their immune system in order to defeat the virus, which is self-limiting. Since CFIDS is linked to viral infections, one of the best ways to conquer the condition, or at least diminish the symptoms, is through natural remedies.

Ideal Diet For Chronic Fatigue Immunodeficiency Syndrome Sufferers

1. Eat more vegetables and fruits

Most, if not all illnesses, can be managed through eating nutritious and balance diet. Thus, you need to increase your intake of green leafy vegetables, fruits, and whole grains. Fruits and vegetables are also good sources of vitamins and minerals that you badly need. It is also advisable that you minimize intake of sugar and processed food, which is usually high in fat and salt.

2. Choose high-quality protein

Fish, nuts, beans and soy products are good sources of quality protein, particularly because such food is low in saturated fat. Instead of red meat, you should try eating more chicken and fish, which can also contain omega 3, 6 and 9.

3. Drink plenty of water

The number of glasses of water our body need is about 8 to 10. Furthermore, choose water that is clean, such as spring or distilled water.

4. Increase intake of garlic and onion

You need to raise your intake of onion and garlic because these two are known for their virus-inhibiting abilities. You can take them raw or cooked. If you don’t like the taste of garlic and onion, you can just buy supplements that contain adequate amount of garlic and onion.

Exercise And Other Physical Activities

People who are suffering from CFIDS tire easily and are lethargic. Even if you have chronic fatigue immunodeficiency, however, it does not mean that all you have to do is rest and sleep all day. You need to combat your fatigue and lethargy by slowly adding exercises and physical activities to your everyday routine.

Adding at least 15-30 minutes of mild exercise per day, plus another 30-minute vigorous exercise or activity, such as aerobics, swimming, tennis, and brisk walking, could help make your heart stronger and function better.

Another thing you need to address, if you have CFIDS, is stress. If your stress level were high, other symptoms of your condition, such as insomnia, depression and general feeling of malaise, would more likely be intensified. Conquer your stress through stretching, relaxation exercises and meditation. You can also see a counselor to help you better manage stress.

Common Herbs Used To Treat Chronic Fatigue

Most of the medicines and drugs that we use come from herbs and plants. Hence, you should not be afraid to take herbal medicine and supplements. However, it would be advisable if you consult your physician first before taking anything. They need know what types and of herbs and dosage you are taking.

The following are suggested herbs, together with their dosage, that will help manage chronic fatigue:

Echinacea Root

This herb is known to boost the immune system. You can take this in tablet or capsule form, or as a tincture or tea. You need to drink Echinacea tea or tablets (two at a time) at least three times a day.

Ginseng Root

Ginseng is widely believed to increase energy. In fact, this is used in oriental countries as an aphrodisiac. A single dose, which should be not be taken together with vitamin C, twice a day is good for people who are suffering from chronic fatigue. For best results, you should take ginseng capsule or tablet on an empty stomach.

Licorice, Golden Seal and Poke Root can also be taken to help improve your condition.

adrenal fatigue
1

Have You Been Falling Asleep at Work Because You Are So Tired?

March 26, 2010
Sherry L Harris asked:




You close the door to your office, you casually put your feet up on top of your desk, you rest your head back, and before you know it, you are dreaming about becoming the head of the company. When your eyes finally do open, your phone is ringing off the hook, and a very angry supervisor is standing over you. One little nap could jeopardize your entire career.

It has happened to the best of us, where we just cannot wait to close our eyes after our lunch break, or catch a few z’s after the morning meeting. But it is important to ask yourself why you are consistently tired throughout your entire work day. It is clear that something must be keeping you up at night, and it is beginning to affect your job adversely.

Those of us with hectic schedules are certainly no stranger to the power nap, but it is best to remember that there is a time and a place for them. Also, catching up on sleep that you missed during the night will not be resolved in ten to twenty minutes of napping at your place of employment.

Every night you should be getting anywhere from seven to nine hours of sleep. Making time to ensure this is a priority each day can prove difficult, but it is necessary for your health and overall well-being. You should allow your body to feel calm and relaxed at night, so you will be able to sleep the entire time, and then awake feeling totally refreshed and ready to start the day.

It is not worth putting your job on the line for a few extra moments of sleep packed conveniently into your day. You are getting paid to do what they hired you for, and if you are caught sleeping on a regular basis, this does not reflect very well on your overall performance. Even if no one ever sees you napping here and there, you still are not getting things done, and thus your job could be on the line anyway.

When you sleep for a few minutes at a time during the day, your body and mind become confused. Every once in awhile might be all right, but when it becomes a habit, you are throwing your natural sleeping cycle off kilter. The body will feel that it has already slept during the day, so nighttime will consist of you staying up for hours before finally drifting off. If this persists, you will never retrain your brain to truly feel drowsy at the appropriate time.

The best way to save your health, and your job, is to follow the natural sleep patterns that your body needs. Sleeping through the night will allow your body a chance to refresh itself and replenish your organs and cells. Leave the hours between nine and five for some hard work, and then spend the evening relaxing and getting ready for bed. After all, you want to wake up and be able to go to work the next day, right?

adrenal fatigue
0

Fatigue – Napping Boosts Performance, Health and Combats Fatigue

March 11, 2010
Marcus De Guingand asked:




Humans are naturally biphasic – meaning that we are programmed to have two periods of rest during a 24-hour period, a long rest at night and a shorter rest during the day. Our natural circadian rhythm produces a period of roughly 2 hours in the early afternoon where our body temperature drops leaving us feeling drowsy. Contrary to popular belief this is independent of lunch, albeit a particularly heavy or alcoholic lunch can amplify the drowsiness.

If we hark back to the pre-industrialisation era we can recall the paintings of a worker sat under a tree with his hat over his head taking a brief nap. As explained above this is what we are naturally programmed to do. However, as the factories began to work around the clock and we were paid by the hour, rather than by the task the day time nap quickly became extinct.

The fact is that napping during the day can lead to significant performance and health benefits. Napping has been scientifically proven to increase energy, alertness, productivity and creativity. It can also help improve mood, reduce stress and address other health issues such as obesity, hormonal maintenance and heart functioning.

A study by NASA on pilots found that they were 100% more alert and performed tasks 34% better (in the final stages of the flight) after a brief mid-flight nap than those who did not nap. Research last year by Harvard and Athens Universities examined the habits of 23,000 subjects in Greece. It concluded that amongst working men those who napped regularly were 64% less likely to die of heart disease, even after other factors such as diet, exercise and smoking had been eliminated from the equation. Naps help you to perform better and live longer.

There have also been some other interesting findings in recent times in terms of napping and performance enhancement. A study by Dr Sara Mednick (author of Take a Nap Change Your Life) during her time at Harvard showed that over the course of a day (between 9am and 7pm) our performance deteriorates by up to 52%. However, she found that a brief nap during the middle of the day halted the performance decline for the rest of the day.

City University in New York undertook a study allowing one group to relax in the middle of the day by reading or watching TV and the other group to take a nap. 6 hours after the break the nappers performed 15% better than the no nap group in a memory test.

A study printed in the Annals of Emergency Medicine back in 2006 also compared performance of ER residents and nurses on night shift. Those who napped (at 3am) made 24% fewer errors at 7:30am and were 23% quicker in completing a simulated intravenous insertion. Interestingly a mood profile test showed that mood amongst the nappers was 86% greater and they were 29% less fatigued.

At the moment most employees reach for caffeine, sugary snacks / drinks or high-carbohydrate foods. How many of us look forward to our daily chocolate fix. The simple issue here is that whilst we experience a short-term boost in alertness this is soon met with an equal and opposite dip in alertness and performance.

Further research by Mednick split subject into 3 groups a nap group, a caffeine group and a placebo group. In subsequent tests the caffeine drinkers performed significantly worse than the placebo group with the best performance achieved by the napping group. So whilst bosses are happy for staff to pop out for 15 to 20 minutes to the coffee shop down the road the reality is the boost from a coffee is minimal and short-lived.

A 15 to 20 minute nap will improve energy, performance, motor skills, result in fewer errors, lower heart rate, improve speech, abstract reasoning, planning, problem solving, learning and creativity. Napping is not toxic or harmful – could this be the reason why we choose to avoid napping – it’s not dangerous. What is more the increased energy boost can last for up to 8 hours so not only will you be able to achieve more at work, leave earlier, be more alert whilst driving home but you will also have more energy for your domestic / family life.

History is littered with famous high achievers who were avid nappers including: Einstein, Edison, Napoleon, Brahms, Dali, Da Vinvi as well as more recently Thatcher, Clinton and MacArthur (to name but a few). However I shall leave you with a quote from one of the most famous high-achieving nappers, a certain Winston Churchill who said, “Don’t think you will be doing less work because you sleep during the day. That is a foolish notion held by people with no imagination. You will be able to accomplish more.” There again how can we expect to be imaginative when we are all over-worked, stressed and sleep deprived!

adrenal fatigue symptoms
0

20 Simple Ways to Beat Fatigue this Winter

March 5, 2010
Paula Hynes asked:




AS Autumn with it’s breathless colours of flames and golds comes to an end, we await the arrival of Winter and it’s own definitive beauty.

Yes, there is no point kidding ourselves, it will be pretty damp and, at times, downright. It will be cold and chilly and for some the task of dragging ourselves out of bed in the dark mornings will get more and more difficult. The glare of oncoming headlamps will play havoc with your eyes as you head homeward bound during the dark evenings in manic traffic. And as you reluctantly adjust to the shorter days and lack of natural daylight and sunlight, you are also faced with the fact that Christmas, and it’s inevitable rush, is heading this way, as it always does, at full speed!

All the ingredients to ensure a good dose of winter fatigue I’m sure you’ll agree – but help is at hand! It doesn’t have to be unbearable. If you are feeling a little lack lustre, yawning at a ferocious rate and basically have just about enough energy in the evenings to slump down on the sofa in front of the box, you’ll be tickled pink you opened this page! You can bring back that ‘joie de vivre’ and add a little peppering of genuine verve back into your life by trying some (or indeed all) of these 20 simple ways to boost your energy levels this winter!

1) SLEEP – Get as much sleep as you need to and remember your body really needs it at this time of year.

2) VITAMINS – Supplements such as Vitamins A, B and E are all important for well-being. If you want to avoid supplements, however, you can ensure that you eat the necessary foods containing these essentials. Try using 1 teaspoon of Brewers Yeast in a glass of milk or water, it’s full of Vitamin B and good for digestion too.

3) LAUGHTER – Bring on the laughter and smiles, it’s the most natural way to help depression, anxiety and, believe it or not, it lowers blood pressure too!

4) STRETCH – One really effective way to beat fatigue is to try a Yoga pose known as the ‘Standing Stretch’. Stand in the correct posture, that is, with your toes pointed out in front of you, your knees relaxed and your feet at hip distance. Ensure the weight is balanced evenly between the ball and the heel of your foot. Interlace your thumbs and stretch your hands up above your head while keeping your arms against your ears – and stretch upwards from the lumbar area of your lower back. Keeping your breath even throughout, now slowly release the arms down in front of you. Tuck your chin into your chestbone and gently lower yourself down, vertebrae by vertebrae keeping arms hanging loosely and then just hang from the waist. This position encourages the blood flow to the head and is a real winner when you need to energise yourself. After one minute slowly bring yourself back up into a standing position, imagining as you do so that each vertebrae is stacking itself upon the next until you are eventually upright and repeat three times.

5) DIET – Check your Diet and be sure over the winter months to include at least five portions of fruit and vegetables everyday.

6) AROMATHERAPY – Use pure Essential Oils as often as you need them. Burning Peppermint or Rosemary oils is excellent for alertness and both also aid concentration. As these oils are energising oils it is best not to use them in the evening if you are planning to have a good nights sleep.

7) THE MAGIC OF WATER – Don’t forget the recommended amount is approximately two litres per day.

8) AVOID toxic people because, quiet simply, they can completely drain you of energy.

9) EXERCISE – Get plenty of exercise – There’s no escaping it. The health gurus recommend that we all need to include at least 15 minutes exercise, three or four times a week.

10) LEARN TO SAY ‘NO’ more often. As the old saying goes ‘those that matter won’t mind and those that mind don’t matter’. You’ll be amazed at how much energy you can recoup and even more amazed to discover that if you say ‘no’ the world will keep on turning.

11) COMBAT PARTY NIGHTS – If you’ve had a late night on the Town try drinking at least two glasses of water before crawling up to bed, it will make the following day far more bearable.

12) BREAKFAST – We’ve known from a very early age that we should never miss Breakfast. No matter how tight you are for time try not to skip it. For a quick energy-inducing breakfast grab a mug of hot water with honey and lemon and a quick bowl of cereal, ideally with fibre.

13) REDUCE your intake of Caffeine. While it may give a quick boost, a lot of caffeine daily actually ends up having a negative effect on your energy level. You might even try substituting a couple of cups a day with a herbal tea, such as sage to raise spirits, peppermint to aid digestion or chamomile to enable you to unwind.

14) LEARN – Meditation and Relaxation techniques – they’ll be invaluable not just today but for life.

15) MOTHER NATURE – Get out there and make the most of the short daylight hours. Overdose on fresh air. There is nothing more revitalizing than taking the time, even if it’s only 15 minutes a day, to soak in our beautiful scenery and breathe in the fabulous scents of the season.

16) MASSAGE – It’s a wonderful way of keeping the immune system in ship shape order and the body supple and healthy. So go on invest in your health and schedule a massage once a month for optimum results.

17) DIGESTION – Be kind to your digestive system. Eat slowly and avoid late night eating as much as possible.

18) STRESS – Manage your stress levels and become aware of your react to stress. Remember stress is infectious!

19) MANAGE TIME EFFECTIVELY – Avoid using up your lovely energy by rushing to every appointment. Aim to leave about fifteen minutes earlier, not only will you arrive in plenty of time – you’ll be completely unfrazzled.

20) CONCIOUS BREATHING – Believe it or not most of us don’t breathe properly. With the speed of modern day life most adults are chest breathers which means the breath doesn’t make it right down into the abdomen. Become conscious of your breath each day by taking a little time to become aware of your breathing habits. The following short exercise will benefit you in many ways as well as helping to re-energise your mind, body and soul…Firstly r-e-l-a-x your entire body by taking a deep breath into your stomach. As you slowly release it imagine it traveling up along your spine, relaxing all the muscles as you go and bringing attention to the shoulders by consciously dropping them into a relaxed position. Follow your breath and think about bringing the breath down into the bottom of the lungs and really feel the tummy rising and then exhale fully and slowly. After just a few minutes resume your regular activities and feel the difference.

Now you’ll be ready to welcome the coming months with open arms and revel in the wonderful delights this season has to offer leaving you invigorated and ready to enjoy this Winter. You won’t know yourself – I promise!

gerry geneva
0

Everything I Needed to Learn About Training I Learned in Kindergarten

March 1, 2010
Adrian Miller asked:




Some experts believe that the first few years of life are the most
formative. Others suggest that the early teens are the most influential.
Personally, I’m not so sure; there seems to be some good logic in both
views. However, regardless of whether my personality was crafted as
an infant or a teen, I can say one thing with confidence: I learned some
very important things about training in kindergarten. Here’s my favorite
three.

Kindergarten/Training Principle #1: Don’t Make Me Cry, Don’t Make Me
Turn Away

As a grown-up, I’ve learned to cope with many situations that, in
kindergarten, used to outright floor me and have me screaming at the
top of my lungs; or, at least, sulking in a dark corner, waiting for the
chance to go home. And at the top of this coping list is dealing with
boring or stressful situations.

When faced with boredom or stress, I’m now fully aware that the best
thing to do is not to create a scene or start banging my arms down on a
desk or carpet. That is, I learned to mask my true reaction – freaking out
– and replace it with a polite smile, or a stifled yawn. As a thriving
kindergarten student, however, I hadn’t quite yet honed this important
coping skill; and so when faced with a situation that I found
disagreeable, I expressed my feelings quite visibly, and some might say,
quite honestly. I was unhappy, and believe me, it showed.

As a trainer, and as someone who has a vested interest in the growth
and development of great training (regardless of whether I’m a part of it
or not), I’m fortunate to carry around this kernel of kindergarten wisdom:
people might look like they’re not freaking out, but inside, they might
very well be screaming and pleading for the day to end.

And with this insight, I’ve learned that I must be particularly sensitive to
the energy and body language that I’m receiving from training
participants. Sure, on the surface, they may look fairly composed; but
that’s just something we’ve all learned to do as grown-ups. Yet if I’m
boring them, or if I’m stressing them out because my delivery is not
engaging them, then I have to adjust.

For example, I may find it valuable to break up a large group into smaller
groups if I feel that the room needs an energy boost. Or I might suggest
an early break if I feel that I need to reestablish the goals of the training,
and can more effectively do it after a clarifying and refreshing time out.
Or, I may simply forego a planned presentation, and instead, open up
the floor for questions and answers. There’s no hard and fast rule as to
what is needed; there’s only the principle that, as a trainer, I must
remember that on the surface, my trainees might not be expressing their
true opinion about the training. It’s up to me to scan for this, and to make
adjustments as I detect changes, both good and bad.

#2: Kindergarten/Training Principle Nap Time is Invaluable

Though different people have different kindergarten experiences, one
unifying theme that bridges both generations and cultures tends to be
the nap period.

Whether 10 minutes or half an hour, the majority of us experienced that
special time in kindergarten where the lights were turned off, and the
window shades drawn; and it was quiet, sleepy time. A chance to
restore our spent energies, and return to the kindergarten experience
with new and positive energy.

Until I became a trainer, I didn’t give this any thought. I just figured that
they told us to lie down because they were tired of the noise we were
making, and needed a break. Yet eventually, the insight dawned on me
that nap time served me very well. Nap time enabled my young,
energetic, and sensory-overloaded mind and body to recharge. It gave
me a stamina boost that helped me focus on post-nap activities, such as
potato painting, or the all important sing-a-long. In other words: nap
time served a primary strategic purpose (who knew?).

Fast forward to today, and I can see that the same strategic importance
remains. Trainees need “down time” (if not necessarily nap time, though
some do…). Training can be overwhelming; especially since, at heart,
all training is about change. Since change is the most stressful thing
that both people and companies experience, it’s incumbent upon me to
ensure that I know when my trainees are becoming agitated, and when
a short time-out break is going to serve them well.

I’m also reminded that the capacity for people – not just trainees, but
people in general – to learn something new tends to peak at about the
30 minute mark. That is, anything beyond 30 minutes, and the ability to
accept and process information begins to wane. After an hour or so, I
believe that it can be counterproductive to convey any information.

This isn’t a negative situation; nor is it a critical observation. It’s not that
trainees don’t want to learn, or that they can’t. It’s simple human
tolerances. We aren’t meant to sit for more than an hour and learn
something; it’s not actually within our biological development, if you
really look at it. Can you imagine our cave people ancestors spending
hours learning how to hunt and gather? They’d be eaten; or they’d
starve, or both.

We’ve come along way since our cave days, but not as far as it may
seem. We still need to learn things, obviously, but we still require
frequent breaks. Though we may not yet be at the “nap time” stage in
workplace training (though perhaps one day?), as a trainer, I can
address this need nicely by ensuring that breaks happen frequently
enough so that trainees stay fresh, alert, and engaged.

Kindergarten/Training Principle #3: You remember the good times

Though as adults we’ve have countless experiences, and each of those
moments takes up residence in our memory, we can all probably
hearken back to our kindergarten days to recall whether we enjoyed it or
not. And as we reflect upon those enjoyable moments, we’re overcome
by a feeling of gladness; of a fond memory unraveling inside us. That’s
the feeling of an open-minded experience.

It’s also fair to say that people who enjoyed kindergarten got more out of
the experience than those who dreaded it. Though we don’t cognitively
recall what we learned or how, if we liked kindergarten – if we liked our
teacher, and liked the atmosphere of where we were learning – we
certainly learned much more than we realized. After all, even now as
adults, often the most enjoyable and effective learning takes place when
we don’t know that we’re learning. In such cases, we learn better
because there’s no inner resistance to learning; there’s no mental
labeling, or psycholgoical border crossing official, who says “this is a
learning experience, it is now entering your mind, please be aware and
ensure that you want this to happen”.

Seen in this way, a powerful insight that was brokered in kindergarten is
that people learn more when they enjoy themselves. They not only
learn more, but they remember more; and that is the key, since at some
early point the training will end, and the trainee will need to apply what
she/he has learned. If a trainee has a horrible experience, chances are
she/he will retain only what is barely necessary; items that will help them
keep her/his job (e.g. a new protocol or policy). But there won’t be any
real lasting growth as a result of the training; growth that goes beyond
the framework of the curriculum.

Ensuring that trainees enjoy their learning experience shouldn’t,
however, be confused as providing trainees with a party or celebration
each time. Some training is more formal, either because of the subject
matter, or because of the environment itself. This is fine; and there’s no
need to necessarily have trainees doing the limbo and wearing nacho
hats in order to create memorable training experiences.

Yet as I learned in kindergarten, this isn’t necessary. Only as adults do
we tend to equate “fun on the outside with fun on the inside”. It’s often
not necessary; all it takes is paying attention to trainees and engaging
them in the experience.

Some trainees will be highly extroverted and gregarious; others will be
quiet and analytical. Some like to talk a lot on the spot; others prefer to
take information back to their desks and reflect upon it for a few days.
This is all fine. As a trainer, it’s my job to use my skills and techniques –
in partnership with the organization itself – to see that learners have an
enjoyable experience, regardless of the environment or subject matter.

And it bears repeating, because it’s so useful and so easy to forget:
when trainees enjoy their training experience, they learn more, retain
more, and achieve more.

And as a trainer, seeing that trainees learn, retain, and achieve, is the
ultimate goal of what I do; and, in that sense, what kindergarten did for
me, as well.

nap
2

Why Do I Feel Light Headed – The #1 Reason Why!

February 28, 2010
Ryan Shea asked:




Do you often experience dizziness and wonder why do I feel light headed? If so the real reason could surprise you! Find out now the 3 most common reasons for constantly feeling light headed and what you can do about correcting this aggravating and life altering condition.

3 Reasons Why you’re light headed!

Low Blood Pressure – Quite often the feeling of light headedness and seeing stars or feeling dizzy is a direct result of a lack of oxygen or blood flow to the brain. Now low blood pressure is often not the actual cause in of itself but just another symptom. You will have to dig deeper to root out the real reason your body is experiencing low blood pressure.

Undiagnosed Allergy – This is a very common situation where a person eats a specific type of food regularly such as wheat or dairy and is in a constant state of reacting at all times. The only real true solution for this scenario is to eliminate the aggravating food itself from the body. A good start is to go on an elimination diet and remove all the common allergens such as dairy, wheat, corn, eggs, soy etc.

Adrenal Fatigue – This is in fact the core problem for an individual who suffers from light headedness. You see when your adrenals are burnt out through a variety of causes such as stress, ongoing allergies and poor sleep/diet habits your adrenals will begin to go into a state of weakness where it can be very difficult for them to recover from.

The most common symptoms an individual will experience who has adrenal fatigue is exhaustion even when they wake up, low blood pressure, weakness, shortness of breath, increased incidence of allergies and brain fog where concentration is severely impaired.

I would suggest doing some research and getting an accurate diagnosis for what’s really causing your symptoms. The ideal method is to use something called EDS testing or electro dermal screening, it’s a very popular way of testing for various conditions, specifically allergies, however you will need to check with a naturopath or alternative practitioner as conventional doctors are not familiar with them. Alternatively naturopaths will often use a detailed questionnaire to determine the most likely cause of your current health symptoms.

gerry geneva
0