Tuesday, March 8, 2011
Top Concentration Killers: Multitasking, Boredom, Fatigue, and More
Attention deficit disorders can disrupt your life and have a negative impact on your ability to reach your goals. Often the solution that people are offered involves drug therapies that can actually compound your problems.
Jen Uscher of WebMD.com identifies six things that can negatively impact your concentration and then proposes a number of solutions to help you to refocus your concentration to enable you to keep on target with your goals and lead a much more orderly life. The key is to avoid behaviors that negatively affect your ability to concentrate. Since life happens, you then need to find a way refocus your attention and minimize the distractions.
6 Top Concentration Killers
Straying from the task at hand? Here's how to regain your focus.
Reviewed by Laura J. Martin, MD
Unanswered emails are clogging your inbox, you’re wondering when you’ll find time to pick up the dry cleaning, and your brain is foggy from too little sleep.
It’s not surprising you have such a hard time tackling the projects at work and at home that demand your full attention.
To help you concentrate, experts say you first need to identify what's derailing you. Here are six common concentration wreckers and what you can do about them.
1. Multitasking
“Multitaskers might feel like they’re getting more done, but it almost always takes longer to multitask than to devote your attention to one thing at a time,” says psychologist Lucy Jo Palladino, PhD, author of Find Your Focus Zone: An Effective New Plan to Defeat Distraction and Overload.
We lose time shifting between tasks. In a 2001 study published in the Journal of Experimental Psychology: Human Perception and Performance, researchers from the University of Michigan and the Federal Aviation Administration did tests in which people solved math problems or classified geometric objects. The researchers found that people lost time when they switched between tasks. And when the tasks were more complex or unfamiliar, they took even more time to switch tasks.
The key, Palladino tells WebMD, is be choosy about when you multitask. It’s OK to talk on the phone while you’re folding the laundry, for example, but not while you’re working on a difficult or high-priority task - say, proofreading a report.
2. Boredom
Dull tasks can sap your ability to focus and make you more vulnerable to distractions.
“When you’re bored, almost anything else can be more attractive than what you’re doing,” says Gordon Logan, PhD, a psychology professor at Vanderbilt University.
Logan's tip: Give yourself little rewards, like a coffee or a favorite snack, for staying on task for a specific period of time.
“When a colleague of mine had to review a complex grant proposal, she rewarded herself with a chocolate-covered raisin each time she finished reading a page,” Logan says.
It’s also good to schedule breaks -- to take a 10-minute walk outside, for example -- so you’ll have something to looking forward to and a chance to recharge.
Boredom is one case when multitasking may work in your favor.
“Multitasking is often a help when you’re doing something so boring that you’re understimulated,” Palladino says.
If you’re having a hard time focusing on washing the dishes or filing your receipts, for instance, listening to the radio or texting a friend at the same time may keep you motivated.
3. Mental Distractions
When you’re worrying about money, trying to remember if you took your vitamins, and replaying a conversation in your head that didn’t go as planned, it's hard to settle down and stay focused on a project you’re trying to complete.
Those types of distractions -- the ones that are in your head -- “have a lot of power over us,” says Michael J. Baime, MD, clinical associate professor of medicine at the University of Pennsylvania School of Medicine and director of the Penn Program for Mindfulness.
One way to let go of these nagging thoughts is to quickly write them down. Add items to your to-do list, for instance, or vent your frustrations in a journal entry.
If you’re stressed about a certain problem, find a time to talk about it with someone you trust. “If you have a supportive, active listener, it can help drain away some of the tension that is bouncing around in your head,” says Daniel Kegan, PhD, JD, an organizational psychologist.
Meditation can also help.
“When you’re meditating, you learn to manage distracting thoughts so they don’t compel your attention so strongly. You discover how to refocus the attention and take it back and place it where you want it,” Baime tells WebMD.
In a 2007 study, Baime's team found that people who took an eight-week meditation course improved their ability to focus their attention.
To learn the basic techniques of meditation - such as focusing on the sensation of breathing and then transferring that focus to other sensations in the body -- Baime recommends taking an eight-week mindfulness-based stress reduction class, either in person or online.
4. Electronic Interruptions
“It’s easy to fall into aiding and abetting in your own distraction by checking your email all the time,” Kegan says. “If you’re trying to concentrate, you can lose your train of thought every time you hear ‘You’ve got mail’.”
We often feel like we need to respond to an email, text, instant message, or voice mail as soon as it’s received. But Palladino suggests drawing some lines so you’re not letting technology control you.
Carve out blocks of time when you can focus on your work without electronic interruptions. Try checking your email at set times each day (rather than constantly), and close your email program the rest of the time.
It may also help to change location. Take your laptop to a spot where you know you won’t have wireless access to the Web for a few hours, for example.
5. Fatigue
Many studies show that loss of sleep impairs attention, short-term memory, and other mental functions. “Your attention falls apart when you’re sleep deprived,” Baime says. Sleep needs vary, but most adults do best with 7-9 hours of nightly sleep. Getting at least seven hours of sleep will go a long way toward improving your focus during the day.
Also, try scheduling tasks that need more concentration during the times of day when you’re feeling the most alert. “Pay attention to your own biorhythms,” Kegan says, “and learn which times of day you work best.”
6. Drug Side Effects and Other Medical Issues
If your concentration problems hamper your ability to function at work or at home, or if you’re also noticing a physical symptom like weight gain or insomnia, tell your doctor. Poor concentration can stem from conditions such as ADHD, sleep apnea, depression, anemia, or thyroid disease. Certain medications, such as those used to treat depression, epilepsy, or influenza (flu) infections, may cause concentration difficulties as a side effect, as well.
Source: WebMD.com
Sunday, February 6, 2011
Surprising New Uses for Common Remedies - Page 1 - MSN Health - Oral Care
Surprising New Uses for Common Remedies
The go-to health items in your medicine chest and kitchen have some unexpected benefits.
By Amanda Pressner, Prevention
When minor medical issues crop up (nosebleeds, insect stings, dandruff!), chances are your medicine cabinet already contains some effective--and surprising--fixes for what ails you. Here are 10 common household items that all do double duty, saving you a trip to the pharmacy--and cash in the process!
1. Antacid tablet
It's for: Heartburn
The effervescent type with sodium bicarbonate helps neutralize the acid that causes painful heartburn symptoms.
But try: Soothing insect bites
"Antacid formulations such as Alka-Seltzer contain aspirin, an anesthetic that can help ease the sting and itch of insect bites," says Howard Sobel, MD, a clinical attending physician in dermatology and dermatologic surgery at Beth Israel Medical Center in New York City.
He recommends making a paste with a crushed Antacid tablet, a pinch of oatmeal (also a skin soother), and water and applying it to the skin. Results are immediate--and this DIY formula has a healing bonus that other anti-itch salves lack. "Calamine lotion contains zinc oxide, which can be drying to the skin," Sobel explains. "Effervescent Antacid tablets provide quicker relief from pain and itching--without the dehydrating side effects."
[Could your heartburn can be a symptom of something more serious? 7 Pains you should never ignore]
2. Mouthwash
It's for: Freshening breath
"Both types of mouthwash--with and without alcohol-- contain antimicrobial properties that reduce the number of bacteria in the mouth," explains Edgard El Chaar, DDS, a clinical associate professor of periodontology and implant dentistry at NYU College of Dentistry.
But try: Preventing athlete's foot
If you have switched to an alcohol-free version (such as Tom's of Maine or ACT Fluoride), don't throw away the old bottle: Use the alcohol mouthwash to keep your feet and toenails pristine. To prevent athlete's foot, soak a cotton ball with the liquid and swab the bottoms of your feet and between toes after every shower. According to Sobel, the high alcohol content of traditional mouthwash helps ward off fungal infections.
[19 More bizarre home remedies that actually work]
3. Baking soda
It's for: Tooth whitening
Many dentists recommend baking soda to help remove superficial stains from enamel, making teeth appear whiter. It also prevents bad breath and gets rid of plaque embedded in the area between the teeth and gums.
But try: Calming irritated skin
Used topically, baking soda takes the sting out of sunburn and minimizes the itch and discomfort caused by a variety of skin conditions (including eczema, prickly heat, and poison ivy). "Sodium bicarbonate is a mild alkaline compound that can help neutralize the pH balance of your skin," says Linda K. Franks, MD, a clinical assistant professor of dermatology at New York University. "This 'buffering effect' may help quell the inflammation that occurs at the skin's surface, easing your soreness."
To get relief, place a cup of baking soda under a running bath tap so it dissolves completely, and then soak in the water for about 30 minutes.
4. Nasal spray
It's for: Easing congestion
The decongestants in it shrink blood vessels and swollen mucous membranes in your nose, making it easier for you to breathe.
But try: Stopping nosebleeds
Most nosebleeds can be stopped by simply pinching the nose for 10 to 20 minutes, but if yours persists, nasal spray may do the trick. According to Amy Sutton Peak, PharmD, director of Drug Information Services at Butler University, about two-thirds of people who visit an emergency room for a persistent nosebleed are successfully treated with oxymetazoline, the decongestant found in common drugstore nasal sprays such as Afrin and Mucinex.
To stop the bleeding, she recommends tilting your head forward and clearing your nose by blowing out any clots (this may increase bleeding for a few seconds). Next, inhale through your nose while spraying oxymetazoline into the affected nostril(s), and then pinch the soft part of your nose closed. Maintain pressure for 10 full minutes. If the bleeding hasn't stopped, continue pinching for another 10 minutes. If none of these measures works, see a health care provider for further treatment.
[Try these other natural cold and flu remedies]
5. Witch hazel
It's for: Treating acne
This plant extract helps fight acne by drying out excess oil in the skin. Because it contains alcohol, witch hazel can help kill the bacteria that cause infection and lead to breakouts.
But try: Shrinking hemorrhoids
"Witch hazel is a natural astringent," says Sobel. "It works to contract the skin and surrounding blood vessels back to normal size." That's why it is a primary ingredient in many OTC hemorrhoid wipes and medicated pads, such as Tucks and Preparation H. "Alone, witch hazel may dry out delicate tissue, so also apply a cream, such as Vaseline or A+D original ointment, to moisturize the area," says Sobel.
Source : Surprising New Uses for Common Remedies
Monday, January 24, 2011
High Energy for Life - Digestion with Dr. Mark Stengler
Common problems associated with poor digestion—gas, bloating, constipation and diarrhea—other problems caused by poor digestion are reflected throughout your body—in your skin, joints and hair.
Here are some basic ways to improve your digestion, starting with the foods you eat.
First, cut down on excessive amounts of sugar. Sugar feeds the bad bacteria in the digestive tract.
Rotate different grains in your diet. Too much gluten in the form of wheat, rye, barley and most oats can result in fatigue, digestive problems, skin problems and bone problems. Non-gluten grains like quinoa or buckwheat can take a big burden off your digestive tract.
Avoid packaged foods as much as possible, especially ones containing harmful fats, such as trans fatty acids, which are not only bad for your heart, but bad for your digestive tract.
To restore the good bacteria in your digestive tract, eat organic yogurt every day. Fermented foods also have these good bacteria. Examples include sauerkraut, miso, tofu and tempeh.
Detoxify every day. We’re bombarded by toxins through our foods, the water we drink, the air we breathe. Super green foods, such as spirulina and Chlorella, which you can get in capsule or powder form in health food stores can help the body to detoxify naturally.
Make your own fresh vegetable juices.
Don’t drink tap water; it has chlorine which is harmful to your good bacteria. Instead, use distilled water or get a reverse osmosis filter.
The liver helps to detoxify everything that comes into our bodies. When you improve liver detoxification, you often can improve your energy level. Studies show that a supplement known as milk thistle can help support liver detoxification. So do saunas. You may have access to one at the local gym or at home. Saunas help to accelerate the detoxification through the skin, which is your body’s largest organ of elimination. So as you sweat through saunas or even through exercise, you are rid¬ding your body of unwanted toxins.
It’s no surprise that stress wreaks havoc on your digestive tract. That’s why stress reduction techniques are critical to digestion and energy.
Here are some natural ways to treat two very common digestion problems—acid reflux and constipation.
If you are experiencing heartburn or acid reflux, try changing your diet: Avoid carbonated beverages, alcohol, coffee, nonherbal tea, cow’s milk, citrus, chocolate, peppermint and spicy foods. If symptoms improve, reintroduce these foods one at a time to see which specific ones trigger your symptoms, and then avoid those foods in the future. If problems persist, a holistic doctor can test your sensitivity to different foods.
There are some soothing supplements—all are sold at health-food stores and are safe for everyone (but not recommended if you are pregnant). Start with aloe vera, an anti-inflammatory plant that soothes the digestive tract lining. If heartburn persists after one week, look into adding the homeopathic remedy Nux vomica to your regimen.
To ease constipation, I often recommend flaxseeds to my patients. They contain fiber, which prevents and treats constipation. Flaxseeds have many other health benefits.
Best: Ground flaxseeds, available at your health-food store.
Choose a product in a vacuum-packed, resealable bag to prevent spoilage. Once opened, keep the bag in the refrigerator. Add to cereals, salads and shakes.
To prevent cramps and constipation, always drink 10 ounces of water when eating flaxseeds. (If you have the digestive disorder diverticulitis, ask your doctor before eating seeds.)
Source: http://highenergyforlife.com/event/uploads/BetterDigestionSummary.pdf
Video: http://highenergyforlife.com/event/betterdigestion/
Here are some basic ways to improve your digestion, starting with the foods you eat.
First, cut down on excessive amounts of sugar. Sugar feeds the bad bacteria in the digestive tract.
Rotate different grains in your diet. Too much gluten in the form of wheat, rye, barley and most oats can result in fatigue, digestive problems, skin problems and bone problems. Non-gluten grains like quinoa or buckwheat can take a big burden off your digestive tract.
Avoid packaged foods as much as possible, especially ones containing harmful fats, such as trans fatty acids, which are not only bad for your heart, but bad for your digestive tract.
To restore the good bacteria in your digestive tract, eat organic yogurt every day. Fermented foods also have these good bacteria. Examples include sauerkraut, miso, tofu and tempeh.
Detoxify every day. We’re bombarded by toxins through our foods, the water we drink, the air we breathe. Super green foods, such as spirulina and Chlorella, which you can get in capsule or powder form in health food stores can help the body to detoxify naturally.
Make your own fresh vegetable juices.
Don’t drink tap water; it has chlorine which is harmful to your good bacteria. Instead, use distilled water or get a reverse osmosis filter.
The liver helps to detoxify everything that comes into our bodies. When you improve liver detoxification, you often can improve your energy level. Studies show that a supplement known as milk thistle can help support liver detoxification. So do saunas. You may have access to one at the local gym or at home. Saunas help to accelerate the detoxification through the skin, which is your body’s largest organ of elimination. So as you sweat through saunas or even through exercise, you are rid¬ding your body of unwanted toxins.
It’s no surprise that stress wreaks havoc on your digestive tract. That’s why stress reduction techniques are critical to digestion and energy.
Here are some natural ways to treat two very common digestion problems—acid reflux and constipation.
If you are experiencing heartburn or acid reflux, try changing your diet: Avoid carbonated beverages, alcohol, coffee, nonherbal tea, cow’s milk, citrus, chocolate, peppermint and spicy foods. If symptoms improve, reintroduce these foods one at a time to see which specific ones trigger your symptoms, and then avoid those foods in the future. If problems persist, a holistic doctor can test your sensitivity to different foods.
There are some soothing supplements—all are sold at health-food stores and are safe for everyone (but not recommended if you are pregnant). Start with aloe vera, an anti-inflammatory plant that soothes the digestive tract lining. If heartburn persists after one week, look into adding the homeopathic remedy Nux vomica to your regimen.
To ease constipation, I often recommend flaxseeds to my patients. They contain fiber, which prevents and treats constipation. Flaxseeds have many other health benefits.
Best: Ground flaxseeds, available at your health-food store.
Choose a product in a vacuum-packed, resealable bag to prevent spoilage. Once opened, keep the bag in the refrigerator. Add to cereals, salads and shakes.
To prevent cramps and constipation, always drink 10 ounces of water when eating flaxseeds. (If you have the digestive disorder diverticulitis, ask your doctor before eating seeds.)
Source: http://highenergyforlife.com/event/uploads/BetterDigestionSummary.pdf
Video: http://highenergyforlife.com/event/betterdigestion/
Brain Function by Dr. Mark Stengler
Your brain is the most critical part of your body. When it’s tired, you’re tired—which is why you will want to supercharge your brain. Start with a nutritious diet, one that’s high in fiber and rich in fresh fruits and vegetables, the best source of antioxidants. Antioxidants from foods protect the brain from damage and inflammation that can lead to poor memory.
Make sure to get enough protein. Inadequate protein often leads to blood sugar problems, which are linked to memory and mood problems.
Make sure that your diet includes plenty of healthful omega-3 fatty acids from coldwater fish, such as salmon, sardines, trout. Walnuts, too. Studies show that omega-3 fatty acids help with depression, anxiety and memory and that people who have the highest levels of omega-3s have the lowest rates of Alzheimer’s disease.
Fruits are also brain protective, especially blueberries and pomegranates.
What foods cause brain problems? Too much simple sugar—white breads, desserts, sodas. They elevate your blood sugar—your body responds by elevating the hormone insulin and that creates inflammation in your body and your brain.
With some of my patients, I find that artificial sweeteners, preservatives and artificial coloring agents disrupt brain function. If you’re having problems with memory, please avoid them.
Supplements are very effective in helping people with memory. A key nutrient is magnesium. Magnesium is found in whole grains as well as green vegetables, but most people don’t get enough magnesium through diet.
Video: http://highenergyforlife.com/event/improvebrainfunction/
Brain Function Article: http://highenergyforlife.com/watch/uploads/BrainFunctionSummary.pdf
Author: Dr. Mark Stengler, America's Natural Doctor
Make sure to get enough protein. Inadequate protein often leads to blood sugar problems, which are linked to memory and mood problems.
Make sure that your diet includes plenty of healthful omega-3 fatty acids from coldwater fish, such as salmon, sardines, trout. Walnuts, too. Studies show that omega-3 fatty acids help with depression, anxiety and memory and that people who have the highest levels of omega-3s have the lowest rates of Alzheimer’s disease.
Fruits are also brain protective, especially blueberries and pomegranates.
What foods cause brain problems? Too much simple sugar—white breads, desserts, sodas. They elevate your blood sugar—your body responds by elevating the hormone insulin and that creates inflammation in your body and your brain.
With some of my patients, I find that artificial sweeteners, preservatives and artificial coloring agents disrupt brain function. If you’re having problems with memory, please avoid them.
Supplements are very effective in helping people with memory. A key nutrient is magnesium. Magnesium is found in whole grains as well as green vegetables, but most people don’t get enough magnesium through diet.
Video: http://highenergyforlife.com/event/improvebrainfunction/
Brain Function Article: http://highenergyforlife.com/watch/uploads/BrainFunctionSummary.pdf
Author: Dr. Mark Stengler, America's Natural Doctor
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