Search Health in Google

Custom Search

06 November, 2008

How To-92: "How to Increase Your Metabolism"



How to Increase Your Metabolism


from wikiHow - The How to Manual That You Can Edit

If you're trying to lose weight, increasing your metabolism can enable you to lose more weight without cutting more Calories. The commercialism surrounding "metabolism-enhancing products" has made it difficult to separate fact from fiction (or advertising), but here you can find a few research-based suggestions.

Steps

  1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. Very few people have a slow metabolism, and overweight individuals generally have fast metabolisms because their fat cells are consuming energy.[1] However, a faster metabolism will enable you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.
  2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can't.
    • Age - metabolism decreases five percent per decade after age 40[2]
    • Sex - men generally burn calories more quickly than women because they have more muscle tissue[2]
    • Heredity - you can inherit your metabolic rate from previous generations[2]
    • Thyroid disorder - hypothyroidism (underactive thyroid gland) and hyperthyroidism (overactive thyroid gland) can slow down or speed up metabolism, but only 3 and .3 percent of the population have hypo- and hyperthyroidism.[3]
  3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation[4]). There are also calculators online that can do this for you:
    • RMR = 9.99w + 6.25s - 4.92a + 166g-161
    • w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
    • s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
    • a = age in years
    • g = gender = 1 for males, 0 for females
  4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:[5]
    • RMR x 1.15
    • E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
    • To lose weight safely, do not exceed your maintenance intake or have a caloric intake lower than your calculated RMR.
    • Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
  5. Eat small, frequent meals. Extending the time between meals makes your body go into "starvation mode," which decreases your metabolism as a means to conserve energy and prevent starvation. Skipping meals does not help you cut calories or lose weight; in fact, people generally eat less overall when they eat small, frequent meals. In addition to having four to six small meals per day[6] eating healthy snacks will also increase metabolism.[2]
  6. Drink water. As with food, depriving your body of water can encourage it to "hoard" rather than "burn". More than ninety percent of the chemical reactions in your body occur in water, so make sure you drink an appropriate amount of water.
  7. Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.
  8. Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact)[2] so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.[7]

Tips

  • There are no "fat-burning" foods. You might've heard that certain foods (e.g. celery and grapefruit) increase metabolism, but it's just a myth.[6] While some foods and drinks such as red peppers and green tea have been studied for their potential metabolism-increasing properties, there is no conclusive evidence that whatever influence they have on metabolism is significant enough to result in weight loss.[2]
  • However, some believe that certain extremely low-calorie foods, such as celery, cause the body to burn more calories in the act of consumption than are absorbed by the body. Still, half an hour of walking will burn many more calories than half an hour of chewing celery.
  • Some sugar substitutes may adversely effect metabolism and weight loss.[8]
  • Very low-carb diets are said to burn more calories because the body expends energy in a system of changing fats and proteins into glucose. This system of chemical reactions is called the "krebs-cycle" or "tricarboxylic acid cycle." It is necessary because the human body uses several forms of glucose for all energy requirements, all the time, even when you do not consume carbs. Krebs is also called the "Citric Acid Cycle." It is found in aerobic metabolism, the breakdown of proteins, fats and carbohydrates from food eaten to create the energy pathway at the cellular, mitochondrial level.
  • If you try the low-carb approach, be sure to take multi-vitamins. Include healthful fats such as monosaturated fat (olive and canola oil) and essential fatty acids, such as omega-3 and omega-6 fatty acids. Drink eight 8-oz. glasses of non-carbonated water (including tea and coffee) per day.
  • Be careful with dairy products if you are following the Atkins diet. Milk and products made with milk contain lactose, a carbohydrate. Yogurt has natural milk sugars in addition to fruit and sweeteners such as sucrose or high-fructose corn syrup. Consider getting your calcium from cheese. Some cheeses may have nearly zero carbohydrates. Avoid low-fat dairy products. Whole milk has 11 carbs[9]; skimmed milk has 12.3 carbs.[10] Whole milk also provides the omega-3 fatty acids EPA and DHA and is the most significant food source of CLA,[11], a heart-healthy fat that may help increase your metabolism, lose more fat, and build more muscle. A unique animal fat, the fat in milk is rich in short- and medium-chain fatty acids that may help lower cholesterol.[11] Short- and medium-chain fatty acids (especially those in coconut oil) have long been promoted for weight loss and can easily be burned for energy. In a nine-year study published in The American Journal of Clinical Nutrition, whole milk and cheese helped prevent weight gain in women who had one or more servings a day while low-fat milk did not.[12] Low-fat yogurt or low-fat ice cream may have more sugar to compensate for the loss of taste. Soy products can also be an excellent substitute for dairy while you are on the Atkins diet. Plain soy milk has eight carbs.[13]
  • Always consult a dietician or doctor before making a major change in your diet and exercise routine.

Warnings

  • Avoid smoking as a weight-loss method. While nicotine is a metabolism booster and appetite suppressant, the health hazards far outweigh any benefits.
  • Expect your metabolism to slow down as you lose weight. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.[2] Let's go through a hypothetical example:
    • You are 200 lbs and your body needs 2500 calories a day to sustain itself.
    • You cut down your caloric intake to 2000 calories.
    • You lose 25 lbs. Now your body only needs 2250 calories to sustain itself because it's carrying less weight.
    • If you continue with your 2000 calorie per day diet (the diet that helped you lose the first 25 lbs) you will still be losing, but at half the speed. In order to maintain a steady weight loss you will need to reduce your caloric intake further. However, it is at the utmost importance you do not try to consume fewer calories than your RMR!
    • Another possible problem: If you continue with your 2000 calorie per day diet (the diet that helped you lose the first 25 lbs) you may actually gain weight back because of varying levels of exercise. Let's say you lose 50 lbs. on your 2000 calorie diet. Your sustaining calories might be 1800. You're actually consuming enough calories to gain weight, but how would that happen if you had stayed on your diet? This can happen when your exercise has burned through many calories. If you slowed on exercise at this point you would actually gain weight again. The point here is to recheck your RMR when you lose weight and compare it to your consumption.

Related wikiHows

Sources and Citations

  1. ↑ Slow Metabolism: Is It to Blame for Weight Gain?

  2. ↑ 2.0 2.1 2.2 2.3 2.4 2.5 2.6 http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

  3. ↑ Thyroid Pathology. Auburn University. 2002. Pages 5 and 16

  4. ↑ David Frankenfield, Lori Roth-Yousey, and Charlene Compher. May 2005. Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review. American Journal of Clinical Nutrition 105(5):775-789

  5. ↑ Sharon A. Plowman and Denise L. Smith. Exercise Physiology for Health, Fitness, and Performance. Page 236

  6. ↑ 6.0 6.1 http://www.webmd.com/diet/features/rev-up-your-metabolism

  7. ↑ Boost Your Metabolism

  8. ↑ Diets. The Merck Manual

  9. ↑ Whole Milk at CalorieKing

  10. ↑ Skimmed Milk at CalorieKing

  11. ↑ 11.0 11.1 http://www.nationaldairycouncil.org/NationalDairyCouncil/Nutrition/Products/milkPage4.htm

  12. ↑ Magdalena Rosell, Niclas N. Håkansson, and Alicja Wolk. December 2006. Association between Dairy Food Consumption and Weight Change over 9 y in 19 352 Perimenopausal Women. American Journal of Clinical Nutrition 84(6): 1481-1488

  13. ↑ Plain Soy Milk at CalorieKing

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Increase Your Metabolism. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 5:18 PM 0 comments
Labels:

03 November, 2008

How To-91: "How to Lose Weight Fast"


How to Lose Weight Fast


from wikiHow - The How to Manual That You Can Edit

Obesity is the second leading cause of preventable death in the U.S. [1]Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

Steps

  1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
    • Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
    • Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]
  2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
  3. Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
    • Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
    • Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
    • Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
  4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.
  5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items![3]
  6. Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
  7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
  8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.
  9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
  10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
  11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don't be surprised if you gain weight but look slimmer).
  12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
  13. Be realistic. Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
  14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
    • Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
  15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.[4]
  16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully. [4]

Tips

  • Determine your objectives to lose weight. To succeed in doing something, you need to have a very compelling objective or reason so that you will not lose track of your goal. Losing weight just for vanity's sake is usually less helpful than losing weight to improve health. Other than just exercising, you need to have a healthy diet so that you will have a better body and more energy to be positive throughout the day.[4]
  • It's very good to do a blood test before you begin your new diet and exercise regimen. Some people may not need to lose a lot of weight, but they may need to lower the blood sugar level slightly. You can also check for mineral deficiencies.
  • The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight -- don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
    • A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
    • Generally, you want to - with a combination of calorie reduction and increased activity - reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. How much aerobic exercise you need to perform depends on what you eat, how fast you'd like to lose weight, and how much muscle you gain. A pound of fat contains 3500 calories. Men can safely lose around two pounds a week, and women can safely lose around one pound a week. Any more than this and you might be losing more muscle mass than fat. Thus, with a combination of calorie restriction and aerobic exercise, a man should aim to run a 3500-7000 calorie deficit each week, and women should aim for a 1750-3500 calorie deficit.
  • With regard to weights, men and women differ on their goals with weight training. Women, don't worry, no amount of weight training will make you as bulky as a man; women just don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
  • No matter what the magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
  • Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
  • Remember your body needs 'fuel' just like a car needs 'fuel'. Your body needs the 'right' kinds of food to lose weight effectively.
  • Don't taunt yourself by not letting yourself eat the occasional snack that you're craving. Just make sure you burn it off later with exercise
  • Despite popular belief it is not terrible to eat after 6 p.m. A reasonable dinner (with extra protein if you've had a good weight training session) is going to help deliver nutrients to the body to prepare it for the next day. Additionally if you find yourself very hungry before bed, a small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism while you sleep. The key is to not overeat in the evenings.
  • Take a multivitamin. While it is better to always get your nutrients from your food, most people miss something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an important role in keeping your body chemistry balanced and your energy levels healthy.
  • If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure--remember, everything in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a Big Mac, try making your own. A homemade burger is generally much healthier than the food they serve in fast food restaurants. Electric grills that are slanted to allow most of the fat to slide off make nice, lean burgers.
  • Save some calories for potassium and protein for after you work out, this will help reduce soreness. (A banana and an egg does the trick.)
  • Do not forget to stretch. Stretching can help increase your strength and flexibility.
  • Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
  • Try not to skip any meals as this only makes your body to retain fats for energy. A good weight loss plan is to eat healthily and exercise regularly.
  • To continue to lose weight fast[5] - eat a variety of foods. Just like in weight training, the body will get used to the same routine and plateau. Mix up the foods you eat to keep your metabolism high and prevent a metabolism plateau.

Warnings

  • Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily low levels will slow metabolism and actually cause you to lose weight more slowly. Then your body cannot process potassium so when you DO eat again, (the alternative to dying,) you will gain much more weight than you would if you weren't starving yourself and overall, you may end up gaining more than you lost. In the long run, starving yourself (anorexia or bulimia) can kill you.
  • When creating a weight lifting routine, do not focus on a single muscle or group, doing so will overbuild that muscle while under building others - in other words, if you work your biceps, and not your triceps, your arms will begin to curl inward and you will look silly. If you work your chest and not your back, you will have a hard time maintaining good posture as your pectoral muscles overpower your back muscles and pull your shoulders forward.
  • If you have a serious medical condition (such as asthma or diabetes, or allergy to protein such as dairy products or you have lactose intolerance) or you are severely obese, consult with your doctor as well as a dietitian.
  • Do not take any harmful drugs. They are unhealthy and may ultimately make you gain weight instead.
  • Carefully consider whether you need dietary supplements. Most people may get the basic minerals and nutrients they need to sustain life through eating food. For example, excessive multivitamin supplements can make you overdose in some vitamins you need, and you can't store most water-soluble vitamins like vitamin C as any excess will be urinated. Although you could be below the recommended daily intake, that doesn't necessarily mean you are deficient in it if it's a kind that is stored. So you may wish to consult with your doctor or dietitian to inquire whether you need supplements and how much you should take.
  • Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. If you find yourself losing more than a pound or 2 (or more than 500g) each week, you are probably doing something wrong.

Related wikiHows

Sources and Citations

  1. ↑ Obesity Statistics from obesity.synthasite.com

  2. ↑ http://www.acaloriecounter.com/calorie-counting.php

  3. ↑ Fat Loss 4 Idiots

  4. ↑ 4.0 4.1 4.2 http://ezinearticles.com/?How-To-Lose-5-Pounds-of-Stomach-Fat-in-5-Days-With-This-Weight-Loss-Plan&id=961266

  5. ↑ Lose Weight Fast from 101diettips.com

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight Fast. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 2:53 PM 0 comments
Labels: , ,

How To-90: "How to Stop Nausea With Acupressure"




from wikiHow - The How to Manual That You Can Edit

While it hasn't been scientifically proven that acupressure can reliably relieve nausea, many people report that it works for them, and it has no known side effects.[1] It can be used on airplanes, with hangovers, and at sea, and is a quick fix worth trying, especially if other treatments aren't available.

Steps

  1. Take your index finger and middle finger and place them on your wrist at the base of your palm to measure where your nausea acupressure point is.
  2. Find your acupressure point -- two or three finger widths down from the top crease in the wrist, centered in the groove between the two large tendons.[2] This is known as the P6 point (or "inner gate").
    • Another acupressure point that relieves nausea but is more difficult to find is ST36 ("three miles"). Measure one hand width below the kneecap and press with your fingernail on the outside of the bone.[3]
  3. Take your thumb and index or middle finger and press firmly on the points on both sides of the wrist when you feel nauseous. You should feel relief in 10-30 seconds. Sometimes, however, it can take up to five minutes.[4]
  4. Tap your wrists together gently at the acupressure points while taking deep breaths, as shown in the video below. You can alternate with tapping the outsides of your hands together.
  5. Purchase a wristband that applies pressure to the correct spot. They usually have a knob or flat button positioned over the acupressure point. You might feel relief as soon as you put it on, but after your body grows accustomed to the pressure, you'll need to press down on the acupressure point for extra relief.[5]

Tips

  • Light pressure is usually effective. Don't squeeze down too hard! Stop if you feel any pain or discomfort.
  • Relax both arms and shoulders.

Warnings

  • These are acupressure points, not acupuncture points. Do not use needles!
  • If you suffer from chronic nausea you should definitely seek medical attention even if the technique works. It is only a quick fix after all.

Related wikiHows

Sources and Citations

  1. ↑ http://www.medicalnewstoday.com/articles/122657.php

  2. ↑ http://articles.latimes.com/2007/aug/13/health/he-skeptic13

  3. ↑ http://www.eclecticenergies.com/acupressure/points.php?name=ST-36

  4. ↑ http://wakowa.wordpress.com/2007/07/02/acu-point-inner-gate-p6/

  5. ↑ http://articles.latimes.com/2007/aug/13/health/he-skeptic13

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stop Nausea With Acupressure. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 1:10 PM 0 comments
Labels: , ,

How To-89: "How to Quit Drinking Alcohol Using Anti Craving Medication"



How to Quit Drinking Alcohol Using Anti Craving Medication


from wikiHow - The How to Manual That You Can Edit

A new family of drugs is now available to treat alcoholism, just as physicians began treating depression with medication a dozen years ago. Several anti-craving meds have been introduced and will radically change the way physicians help their patients. These drugs typically work on mid-brain receptors to ease withdrawal, blunt craving and dull the euphoria associated drinking. When used in conjunction with a comprehensive program of counseling, nutrition and support, they can be very effective. Some medications, like Naltrexone and Acamprosate, are approved by the FDA for this purpose. Others, like Topiramate or Rimonabant, are prescribed off label to help patients begin a program of alcohol cessation.

Steps

  1. Do an honest self assessment about your drinking. Consider using the “C.A.G.E.” assessment. C: Have you ever felt you needed to cut down on your drinking? A: Have people annoyed you by criticizing your drinking? G: Have you ever felt guilty about drinking? E: Have you ever felt you needed a drink first thing in the morning (eye opener) to steady your nerves or to get rid of a hangover? If you answer yes to any of these questions, you probably need to seek help. Other signs of alcohol addiction include the inability to control how much you drink, withdrawal symptoms such as shakiness or anxiety if you stop drinking, sleep disruptions and physical symptoms such as fluid buildup, poor wound healing and gastrointestinal bleeding. The sooner you seek treatment, the better.
  2. Research anti-craving medications because this approach is relatively new to many health care providers. Ultimately, you will want to work in partnership with your clinician in determining which medicine is most appropriate based on your health status, possible drug interactions, side effects, and other factors. Review as much information as possible about each of the anti-craving medications you can find, including clinical studies regarding their use and efficacy. Search online magazine and newspaper articles about their use, effectiveness and side effects. Do not base your opinion on the experience of other individuals, but collect as much comprehensive information as you can before visiting your doctor. Depending on the physician you visit, you may be more knowledgeable about the specific medication in which you are interested.
  3. Make your appointment. Treatment for alcoholism does not require a highly skilled addiction specialist, but it is helpful to have a trusted health care provider who will listen to you. Seek someone you are comfortable with and whom you believe will respect your wishes. Patients often prefer to see a doctor outside of their normal caregiver. If this is the case, you may wish to consider visiting a mental health practitioner because they are often more comfortable prescribing medications to treat addiction. Whomever you see, be honest about your health situation, but understand the information--unless otherwise indicated--will be noted in your medical records.
  4. Expect a knowledgeable doctor to run any number of tests, which may include a physical exam, a GGT (blood chemistry test to evaluate liver function), a CDT (a more sensitive blood test) and an evaluation for signs of complications due to alcohol consumption such as abdominal pain, heart problems, withdrawal or cirrhosis.
  5. Be prepared to receive a referral for individual counseling or group-based meetings to be done in conjunction with therapy. Support is a critical part of the process. If you are unwilling to visit a local therapist or a 12-step group, consider visiting an online alcohol recovery forum, where you may participate anonymously. If possible, find someone who is starting a similar regimen and “buddy up”. This can be enormously therapeutic.
  6. Consider accepting a short term prescription for a benzodiazepine such as Valium or Ativan if your doctor feels it is necessary. It is often helpful for late stage alcoholics to manage withdrawal symptoms. Your physician should first screen for the presence of other medications to avoid interactions such as over-sedation.
  7. Follow the directions for your medications carefully and report any disturbing side effects at once. If you are overly sensitive to the medication, you may have to reduce the initial dosing to minimize unwanted effects. Read the material provided with your medicine for all potential side effects, even those your physician may not have mentioned. Monitor your health closely.
  8. Try and create as successful an environment as possible. Remove all alcohol from your house. Encourage the support of partners or others in the home and emphasize the importance of this endeavor if they are not already aware of it. If necessary, do not attend social functions early on if you feel they will provide too much temptation. Stay away from associates with whom you normally drink. Enroll in evening classes, join a volunteer group, or partake in other activities that will keep you busy. Many people report the “witching hours” between 5 and 8 p.m. to be the most difficult. If that is the case for you, try and change your schedule, at least early on, so you are preoccupied during those hours.
  9. Consider medication as only *one part* of an important, multi-faceted therapy. At this time, you should also be focusing on restoring your body’s mental, emotional and physical health. If you do not exercise regularly, this is an excellent opportunity to begin, as you will occupy time once filled drinking, while you promote the release of endorphins and lift depression. Improve your diet by increasing whole grains, vegetables and fruits and reduce sugar, which will further curb your craving for alcohol. Drink lots of water. Begin a program of improved dietary supplementation, focusing on vitamins, minerals, amino acids and herbs that will help restore, rejuvenate and maintain a healthy, alcohol-free lifestyle. Save time each day for relaxation, positive visualization, self-hypnosis, and other helpful strategies to reprogram behavior. Focus on eliminating drinking triggers and look into the future to “see” the healthy individual you will become.
  10. Follow up with your doctor to report your progress. If you are doing well, s/he may want you to wean off the medication, or based on your feedback, may extend the prescription. If you’re not satisfied with the results or are suffering side effects, you may wish to consider changing the dose or using another anti-craving medicine.
  11. Don’t be ashamed if you end up on the medication indefinitely. Just like diabetes, alcoholism is a chronic, often progressive, long-term disease which often requires pharmacological intervention. Now that scientists are beginning to decode the brain’s addictive pathways, they finally have a way to address receptors that result in craving.
  12. Continue to integrate other important strategies into your program, particularly as you dose down from any medication. This includes nutrition, diet, exercise, dietary supplements, and positive visualization--to help maintain your healthy new lifestyle.

Tips

  • A number of medications are prescribed for alcohol craving and cessation. You can find a great deal of information at pharmacology websites, but do a search online for the “PI” (prescribing information) sheet for each one and you’ll find much more detail before speaking with your doctor. The medications most often prescribed to control craving typically include: Acamprosate, Baclofen, Naltrexone, Ondansetron, Revia, Rimonabant, Topiramate and Vivitrol.
  • If you don’t have immediate or easy access to a medical library, search Google Scholar to find excellent abstracts from clinical journals about the medication/s in which you are interested.
  • Alternative treatments have become increasingly popular in addressing alcoholism. Do some research and consider adding acupuncture, EFT (Emotional Freedom Technique), hypnotherapy, therapeutic massage, or other approaches.
  • Reward yourself for your accomplishments. Treat yourself when you reach a sobriety milestone (one day, one week, 30 days, three months, one year, etc.) And remember to not give up if you relapse. The road to recovery is not always straight and narrow.
  • Subscribe to online blogs, newsletters and websites that push information out about new developments in addiction research. It’s important you become an advocate in your own health plan. Often patients are as well informed about new developments as the physicians who treat them!
  • Spirituality is often a very important component in achieving sobriety. In fact, it has been documented in clinical studies to be helpful for those who struggle with addiction. Whether you continue to follow a traditional religion or choose to explore new paths of enlightenment, the reflection and self awareness that result can be very powerful and meaningful in your quest for newfound health.

Warnings

  • Some people shy away from visiting their doctors and simply order anti-craving medication from online pharmacies. You must be careful because many of these drugs are powerful and may have serious side effects or can interact with medications you are currently taking. In addition, you can't be sure of the reputation of the pharmacy from whom you are ordering or the quality of the product they send you. It is prudent to undergo a program with the care and counseling of a qualified health care provider and to purchase medication from a trusted source.
  • Don’t assume a “magic pill” will fix your drinking problem. Alcohol dependence is a serious and complex health condition. Medication can be enormously helpful in eliminating physical craving, but you must still address the underlying reasons that cause you to drink. Here’s where the real work begins and it’s a wonderful opportunity to turn your life around. But if you expect to find salvation in a prescription, you may be sorely disappointed.
  • Be prepared: your physicians may reject any proposal to prescribe medication. Remember that the average doctor receives approximately 12 hours of training in addiction treatment during his or her medical schooling; some are poorly prepared to deal with this difficult health concern. You must be proactive and find someone to help you. If your doctor turns you away, insist on a referral and do not give up until you find someone who is willing to work with you
  • Cravings come out of the blue, sometimes months or years later. Be prepared for them. Moments of stress, hunger or sleep deprivation may contribute to these urges. Have a strategy in place, a friend to call, or some plan of action when and if a craving hits
  • Incredibly, some people find their plans for newfound sobriety are sabotaged right at home. Partners may fear losing a drinking buddy or control over a mate. Resentment may crop up. Relationships change. Be prepared for this beforehand and address it if you think it will be a problem. You will need support from all sectors during this very important time.

Related wikiHows

Sources and Citations

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Quit Drinking Alcohol Using Anti Craving Medication. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:42 AM 0 comments
Labels: ,

How To-88: "How to Soothe Irritated Eyes with Potato Slices"



How to Soothe Irritated Eyes with Potato Slices


from wikiHow - The How to Manual That You Can Edit

Allergy season can be brutal on the eyes. If your eyes ere burning,itchy and irritated there is an old homemade remedy that just might help you. Apply raw potatoes to relieve puffy or red eyes(for crying).

Steps

  1. Wash potato and cut two thin slices.
  2. Find a comfortable seat,close your eyes and place one slice on each eye lid.
  3. Leave the potato slices on your eye lids for about 10 minutes and relax.
  4. Keep your eyes closed until you remove the potato slices.
  5. Wash eyes with cool water and pat dry with a clean towel.

Tips

  • Try using a potato that's been in the refrigerator the coolness of the potato will feel great.
  • Your eyes may begin to tear,keep them closed until the tearing stops.
  • This is an alternative medicine, and may not work for everyone; always consult with your doctor.
  • If your symptoms do not improve, consult your doctor.

Things You'll Need

  • A raw potato

Related wikiHows

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Soothe Irritated Eyes with Potato Slices. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:36 AM 0 comments
Labels: ,

How To-87" "How to Make a Herbal Pillow"


How to Make a Herbal Pillow


from wikiHow - The How to Manual That You Can Edit

Herbal pillows are a great use of alternative medicine and can be used for many uses from helping to put a baby to sleep to the relief of headaches.

Steps

  1. Cut your fabric into two square pieces. Each piece should be the same size as your finished pillow plus half an inch seam allowance. A six-inch square is good, but you can make it any size you choose.
  2. Place the right sides of the fabric pillow facing each other. Sew them together along three sides, leaving the fourth open for stuffing. Turn the sewn fabric the right side out and press with an iron.
  3. Place your choice of herbs in a bowl and add your fixative. Different mixtures of herbs are used for different things:
    • Restful herbs - Chamomile, hops, lavender, rose petals, lemon verbana and mint
    • Herbs for a crying baby - Lavender, catnip and mugwort
    • Herbs to induce dreams - Balsam needles, lavender, rosemary, sweet marjoram
    • Herbs to relieve headaches - Chamomile, lavender, rosemary
    • Herbs for romantic slumber - Sweet marjoram, lavender, rose petals, lemon grass
  4. Leave your pillow in an air-proof bag for at least a day before you use it. This allows the scent to strengthen and enhances its therapeutic effects.
  5. At bedtime or naptime, tuck your herbal pillow inside your regular pillowcase, or just lay it beside you.

Tips

  • A fixative will help your dried herbs retain their fragrance much longer. Fixatives include: musk, ambergris and civet
  • Your cotton balls help add soft fullness to your herbal pillow
  • Many of the herbs that are used in making potpourri can be used to make your herbal pillow.
  • Make a pillowcase for your finished herbal pillow from luxurious fabric.
  • Make a quick herbal pillow by placing half a cup of herbs in a 3/5-inch drawstring bag. Draw it closed and tie the strings.

Warnings

  • If you intend to give the herbal pillow as a gift, make sure its recipient does not have any allergies to the herbs you use.

Things You'll Need

  • Linen or muslin fabric
  • Sewing machine or needle and thread
  • An Iron
  • Herbs of your choice
  • Fixative
  • Cotton balls
  • Decorative fabric trim

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make a Herbal Pillow. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:23 AM 0 comments
Labels: ,

How To-86: "How to Relax Under a Tree"


How to Relax Under a Tree


from wikiHow - The How to Manual That You Can Edit

There is nothing as beautiful as a fully grown tree or a tree in full foliage, or even in blossom if we're lucky enough. Such trees inspire us to relax and commune with nature, taking advantage of the shade, the quiet goings-on of the tree's inhabitants and the beauty of its form.

Steps

  1. Select the perfect tree. The location of the tree is up to you, as long as it is somewhere pleasant, peaceful and out of the way of pedestrian traffic. It may be in your backyard, in a local park or a place that you enjoy walking through. Decide what appeals to you by reason of a tree's shape, color, height, peculiarities, texture etc. Trees are as individual as we are, making the choice a very personal one.
  2. Set up your comfortable spot. It may be as simple as sitting underneath the tree on a rug or even simply on the soft grass nourished by the tree's shelter. Or perhaps you are quite agile and would enjoy climbing up the tree for a view and a position above the rest of the world below.
  3. Relax by appreciating the tree. If you are simply going to admire the tree, you can lie back and watch the foliage. See how the sun's rays peep through the leaves and watch the dance of the trees branches in the breeze.
  4. Read. Reading under, next to or on a tree is a pleasant and peaceful pastime. A favorite novel, a new magazine, or a biography are just some of the possible choices.
  5. Write. If you enjoy writing, or even if you have to study or prepare some written work, it can be more relaxing to attempt this sitting under the tree and enjoying nature's sounds around you.

Tips

  • There is nothing to stop you from enjoying trees in winter. On a warmer winter's day, lie back on the snow and look up into the branches of a deciduous tree and get to know the tree really well. Call back again in summer to the same tree and see how the foliage has changed its nature and perspective for you.

Things You'll Need

  • a book
  • magazines
  • sunscreen(a good idea in winter or summer, even on overcast days)

Related wikiHows

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Relax Under a Tree. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:21 AM 0 comments
Labels: ,

How To-85: "How to make Natural Mood-Enhancing Baths"


How to Make Natural Mood Enhancing Baths


from wikiHow - The How to Manual That You Can Edit

Feel better and up your spirits with these mood-enhancing baths. Find the all-natural ingredients right in your cupboard!

Ingredients

For bath #1:
  • 1/4 cup of pure vanilla extract
For bath #2:
  • 1 handful of pine needles
  • 1 pair of old panty hose

Steps

  1. Add 1/4 cup of pure vanilla extract to a warm bath. Relax and enjoy.
  2. Change things up.
  3. Gather up a handful of pine needles and set them aside.
  4. Cut the foot off of an old pair of panty hose (to make a nylon bag) or use a sachet bag.
  5. Place the pine needles in the nylon or sachet.
  6. Take the bag and tie it around or hang it from the faucet and let the pine hydrate under running bath water.

Tips

  • Vanilla has the ability to lift spirits and revive.
  • You can combine the two baths or use them individually.

Warnings

  • Do not use these baths if you are allergic to pine or vanilla.

Related wikiHows

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Natural Mood Enhancing Baths. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:14 AM 0 comments
Labels: ,

How To-84: "How to Use Music Therapy for Relaxation and Stress Management"


How to Use Music Therapy for Relaxation and Stress Management


from wikiHow - The How to Manual That You Can Edit

Research has demonstrated that a variety of music therapy relaxation and stress management approaches are effective for people requiring rehabilitation. In addition, these approaches are also effective for healthcare professionals and caregivers. Benefits include decreased heart and respiratory rate, blood pressure, anxiety, agitation and depression, along with general stress reduction, improved coping skills and better psychosocial adjustment. Music has also shown to be an effective sedative component in pre-operative and operative procedures. You can help yourself with stress management and relief by exploring the following self-help techniques, compiled by Institute for Music and Neurologic Function director of music therapy clinical training, Benedikte B. Scheiby, MA, MMEd. DPMT, CMT, LCAT.

Steps

  1. Take notice of how listening to various types of music and nature sounds with or without music can help you relax.
  2. If you play an instrument, record a piece of music that you find relaxing. Then listen to the tape when you need to relax.
  3. Listen to relaxing background music at work or during lunch break. Add some body stretching at the same time. This also works just before going to sleep.
  4. Participate in local community programs and centers that offer stress management and relaxation activities accompanied by music.
  5. Place your hands on a drum and become aware of the many rhythms that exist within you such as your breathing and heartbeat. There is a rhythmical symphony that is the homeostasis of our biology. Breathe deeply and play this rhythm for 3 or 4 minutes. You may reconnect with your inner natural rhythms, intuition, and feelings, and ultimately feel renewed.
  6. Consult with a music therapist to find effective recorded music for your needs.

Tips

  • Music with a strong beat can stimulate the brain and ultimately cause certain physiological processes to attune to the rhythm of the music. This phenomenon is called entrainment.
  • Slow rhythms can also encourage the slow brainwaves that are associated with meditative states.
  • Stress may come from anxiety, fear or other emotions. Sudden or long-term illness can certainly be stressful, especially if the patient is experiencing pain or problems with breathing. Tension caused by pain manifests itself not only in the part of the body that is experiencing the pain; it can be felt as stomachache, headache, or neck or shoulder tension as well. Likewise, when there are problems taking a full breath or if the respiration rate is too fast, the body may respond with anxiety and fear. Music can elicit the body’s natural counterbalance to stress: The Relaxation Response. It is defined by being in a physical state of deep rest where the physical and emotional response to stress changes and may cause changes in heart rate, blood pressure, rate of breathing, metabolism and muscle tension.
  • A music therapy practitioner can alleviate stress and help a person achieve the benefits of relaxation and stress reduction through a variety of specific active interventions that involve music.

Related wikiHows

Sources and Citations

  • Institute for Music and Neurologic Function, [1] - original source of content, shared with permission.

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Use Music Therapy for Relaxation and Stress Management. All content on wikiHow can be shared under a Creative Commons license.

Posted by SURI at 11:07 AM 0 comments
Labels: , ,

How To-83: "How to use Bach Flower Remedies"



How to Use Bach Flower Remedies


from wikiHow - The How to Manual That You Can Edit

This article needs to be converted to wikiHow format as specified by the Writer's Guide. You can help by editing it now and then removing this notice. Notice added on 2008-08-28.

The Bach Flower Remedies have been around since the 1930s and are still in use. In today's society where stressed related symptoms are now widespread it is even more important that we look after ourselves and our emotional health.

Steps

Step by step account of how to use and understand the remedies:
  1. What‎ ‎are‎ ‎they‎?‎The‎ ‎‎3‎‎8‎‎ ‎flower‎ ‎remedies‎ ‎are‎ ‎non‎ ‎addictive‎ ‎and‎ ‎can‎ ‎be‎ ‎used‎ ‎with‎ ‎any‎ ‎other‎ ‎medicine‎,‎‎ ‎they‎ ‎can‎ ‎also‎ ‎be‎ ‎used‎ ‎to‎ ‎support‎ ‎the‎ ‎emotions‎ ‎whilst‎ ‎taking‎ ‎common‎ ‎medicine‎.‎‎ ‎The‎ ‎remedies‎ ‎themselves‎ ‎are‎ ‎preserved‎ ‎in‎ ‎brandy‎,‎‎ ‎which‎ ‎acts‎ ‎as‎ ‎a‎ ‎non‎ ‎active‎ ‎ingredient‎,‎‎ ‎this‎ ‎means‎ ‎that‎ ‎the‎ ‎remedies‎ ‎can‎ ‎be‎ ‎kept‎ ‎for‎ ‎a‎ ‎very‎ ‎long‎ ‎time‎.‎‎ ‎
  2. What‎ ‎is‎ ‎the‎ ‎history‎ ‎of‎ ‎the‎ ‎Bach‎ ‎Flower‎ ‎Remedies‎?‎ The‎ ‎Bach‎ ‎flower‎ ‎remedies‎ ‎are‎ ‎a‎ ‎system‎ ‎of‎ ‎‎3‎‎8‎‎ ‎flower‎ ‎remedies‎ ‎that‎ ‎were‎ ‎developed‎ ‎by‎ ‎Dr‎ ‎Edward‎ ‎Bach‎,‎‎ ‎a‎ ‎pathologist‎,‎‎ ‎homeopath‎ ‎and‎ ‎forward‎ ‎thinking‎ ‎Harley‎ ‎Street‎ ‎doctor‎.‎‎ ‎Dr‎ ‎Bach‎ ‎used‎ ‎the‎ ‎flowers‎ ‎in‎ ‎his‎ ‎garden‎ ‎at‎ ‎his‎ ‎home‎ ‎in‎ ‎Oxfordshire‎ ‎and‎ ‎matched‎ ‎them‎ ‎up‎ ‎with‎ ‎specific‎ ‎emotions‎.‎‎ ‎The‎ ‎remedies‎ ‎have‎ ‎been‎ ‎used‎ ‎ever‎ ‎since‎ ‎and‎ ‎are‎ ‎still‎ ‎popular‎ ‎today‎.‎‎ ‎The‎ ‎Bach‎ ‎centre‎ ‎in‎ ‎Oxford‎ ‎‎(‎where‎ ‎Dr‎ ‎Bach‎ ‎lived‎)‎‎ ‎is‎ ‎still‎ ‎visited‎ ‎by‎ ‎many‎ ‎today‎ ‎and‎ ‎the‎ ‎trustees‎ ‎at‎ ‎the‎ ‎centre‎ ‎have‎ ‎tried‎ ‎their‎ ‎best‎ ‎to‎ ‎preserve‎ ‎the‎ ‎house‎ ‎and‎ ‎garden‎ ‎where‎ ‎Dr‎ ‎Bach‎ ‎resided‎.‎‎ ‎
  3. How‎ ‎are‎ ‎they‎ ‎made‎?‎ There‎ ‎are‎ ‎two‎ ‎methods‎ ‎of‎ ‎releasing‎ ‎the‎ ‎energy‎ ‎of‎ ‎the‎ ‎flowers‎,‎‎ ‎the‎ ‎first‎ ‎is‎ ‎called‎ ‎the‎ ‎sun‎ ‎method‎,‎‎ ‎where‎ ‎flowers‎ ‎are‎ ‎picked‎ ‎and‎ ‎immersed‎ ‎in‎ ‎water‎.‎‎ ‎The‎ ‎boiling‎ ‎method‎ ‎involves‎ ‎boiling‎ ‎the‎ ‎flower‎ ‎in‎ ‎water‎.‎‎ ‎This‎ ‎liquid‎ ‎acts‎ ‎as‎ ‎the‎ ‎mother‎ ‎tincture‎ ‎and‎ ‎is‎ ‎diluted‎ ‎in‎ ‎equal‎ ‎amounts‎ ‎of‎ ‎brandy‎.‎‎ ‎The‎ ‎stock‎ ‎bottle‎ ‎is‎ ‎diluted‎ ‎further‎ ‎in‎ ‎brandy‎ ‎and‎ ‎is‎ ‎distributed‎ ‎into‎ ‎small‎ ‎Bach‎ ‎bottles‎ ‎for‎ ‎individual‎ ‎use‎.‎
  4. How‎ ‎do‎ ‎they‎ ‎work‎?‎The‎ ‎flower‎ ‎remedies‎ ‎treat‎ ‎the‎ ‎individual‎,‎‎ ‎not‎ ‎the‎ ‎cause‎ ‎of‎ ‎the‎ ‎disease‎ ‎or‎ ‎the‎ ‎symptoms‎ ‎of‎ ‎disease‎.‎‎ ‎Dr‎ ‎Bach‎ ‎believed‎ ‎that‎ ‎our‎ ‎emotions‎ ‎can‎ ‎cause‎ ‎physical‎ ‎problems‎,‎‎ ‎this‎ ‎is‎ ‎apparent‎ ‎today‎ ‎where‎ ‎sufferers‎ ‎from‎ ‎IBS‎,‎‎ ‎insomnia‎ ‎and‎ ‎other‎ ‎stress‎ ‎related‎ ‎ailments‎ ‎are‎ ‎on‎ ‎the‎ ‎rise‎.‎‎ ‎This‎ ‎frame‎ ‎of‎ ‎mind‎ ‎is‎ ‎not‎ ‎new‎,‎‎ ‎as‎ ‎many‎ ‎people‎ ‎believe‎ ‎that‎ ‎a‎ ‎healthy‎ ‎mind‎ ‎equals‎ ‎a‎ ‎healthy‎ ‎body‎.‎‎ ‎
  5. Who‎ ‎can‎ ‎use‎ ‎them‎?‎The‎ ‎remedies‎ ‎are‎ ‎a‎ ‎brilliant‎ ‎tool‎ ‎for‎ ‎getting‎ ‎through‎ ‎your‎ ‎everyday‎ ‎emotions‎ ‎and‎ ‎struggles‎.‎‎ ‎As‎ ‎there‎ ‎are‎ ‎‎3‎‎8‎‎ ‎in‎ ‎total‎,‎‎ ‎there‎ ‎is‎ ‎a‎ ‎variety‎ ‎of‎ ‎remedies‎ ‎available‎ ‎and‎ ‎you‎ ‎can‎ ‎mix‎ ‎your‎ ‎own‎ ‎for‎ ‎each‎ ‎situation‎.‎‎ ‎Rescue‎ ‎Remedy‎ ‎should‎ ‎also‎ ‎be‎ ‎kept‎ ‎on‎ ‎hand‎ ‎for‎ ‎any‎ ‎stresses‎ ‎or‎ ‎situations‎ ‎where‎ ‎an‎ ‎immediate‎ ‎remedy‎ ‎is‎ ‎needed‎.‎ The‎ ‎remedies‎ ‎are‎ ‎regularly‎ ‎recommended‎ ‎by‎ ‎vets‎ ‎and‎ ‎practitioners‎ ‎of‎ ‎alternative‎ ‎therapies‎.‎‎ ‎They‎ ‎are‎ ‎also‎ ‎used‎ ‎to‎ ‎treat‎ ‎distressed‎ ‎animals‎ ‎on‎ ‎their‎ ‎road‎ ‎to‎ ‎recovery‎.‎‎ ‎Pregnant‎ ‎women‎ ‎also‎ ‎take‎ ‎them‎,‎‎ ‎to‎ ‎help‎ ‎ease‎ ‎the‎ ‎emotional‎ ‎rollercoaster‎ ‎caused‎ ‎by‎ ‎pregnancy‎ ‎and‎ ‎they‎ ‎are‎ ‎also‎ ‎popular‎ ‎for‎ ‎parents‎ ‎to‎ ‎give‎ ‎to‎ ‎their‎ ‎children‎.‎‎ ‎
  6. How‎ ‎do‎ ‎I‎ ‎take‎ ‎them‎?‎Taking‎ ‎the‎ ‎remedies‎ ‎is‎ ‎easy‎.
  7. -Firstly, know what the remedies can do for you. Read the information above, visit a few websites and make sure you know how they work.
  8. -‎‎ ‎Secondly, choose the right remedy for you. You can do this in many ways, visit a practitioner or even try to match up your feelings to the emotional symptoms.
  9. - Get your hands on the remedies! Your practitioner may be able to make up a combination for you, or you can borrow some off yoru friends or buy hem for yourself.
  10. - Decide if you want to make an individual combination bottle or from the stock bottle.
  11. - Make up your remedies! For‎ ‎a‎ ‎single‎ ‎remedy‎ ‎place‎ ‎‎2‎‎ ‎drops‎ ‎in‎ ‎water‎ ‎and‎ ‎sip‎ ‎at‎ ‎intervals‎.‎‎ ‎For‎ ‎a‎ ‎combination‎ ‎of‎ ‎remedies‎,‎‎ ‎please‎ ‎point‎ ‎below‎.‎
  12. What‎ ‎if‎ ‎I‎ ‎have‎ ‎a‎ ‎mixture‎ ‎of‎ ‎emotions‎?‎No‎ ‎one‎ ‎feels‎ ‎just‎ ‎one‎ ‎emotion‎,‎‎ ‎but‎ ‎often‎ ‎a‎ ‎mixture‎.‎‎ ‎Hate‎ ‎may‎ ‎be‎ ‎present‎ ‎along‎ ‎with‎ ‎jealousy‎,‎‎ ‎despondency‎ ‎or‎ ‎whatever‎ ‎else‎ ‎the‎ ‎individual‎ ‎feels‎.‎‎ ‎For‎ ‎situations‎ ‎where‎ ‎a‎ ‎variety‎ ‎of‎ ‎emotions‎ ‎are‎ ‎present‎,‎‎ ‎a‎ ‎combination‎ ‎of‎ ‎remedies‎ ‎can‎ ‎be‎ ‎mixed‎ ‎up‎ ‎to‎ ‎save‎ ‎on‎ ‎time‎.‎‎ ‎Mixture‎ ‎bottles‎ ‎usually‎ ‎come‎ ‎in‎ ‎‎3‎‎0‎mls‎,‎‎ ‎two‎ ‎drops‎ ‎of‎ ‎each‎ ‎chosen‎ ‎remedy‎ ‎is‎ ‎added‎ ‎into‎ ‎the‎ ‎mixing‎ ‎bottle‎.‎‎ ‎You‎ ‎can‎ ‎combine‎ ‎up‎ ‎to‎ ‎seven‎ ‎remedies‎ ‎at‎ ‎one‎ ‎time‎ ‎in‎ ‎the‎ ‎mixing‎ ‎bottle‎,‎‎ ‎then‎,‎‎ ‎top‎ ‎the‎ ‎bottle‎ ‎up‎ ‎with‎ ‎spring‎ ‎water‎ ‎adding‎ ‎some‎ ‎brandy‎ ‎as‎ ‎a‎ ‎preservative‎.‎‎ ‎Take‎ ‎‎4‎‎ ‎drops‎ ‎from‎ ‎this‎ ‎bottle‎ ‎a‎ ‎minimum‎ ‎of‎ ‎‎4‎‎ ‎times‎ ‎a‎ ‎day‎.‎
  13. What‎ ‎is‎ ‎rescue‎ ‎remedy‎?‎Rescue‎ ‎remedy‎ ‎is‎ ‎a‎ ‎combination‎ ‎of‎ ‎five‎ ‎flower‎ ‎essences‎ ‎it‎ ‎is‎ ‎used‎ ‎in‎ ‎situations‎ ‎where‎ ‎assurance‎ ‎and‎ ‎comfort‎ ‎is‎ ‎needed‎ ‎and‎ ‎is‎ ‎often‎ ‎used‎ ‎in‎ ‎emergencies‎.‎‎ ‎Rescue‎ ‎remedy‎ ‎contains‎ ‎the‎ ‎following‎ ‎Bach‎ ‎essences‎:‎‎ ‎Rock‎ ‎Rose‎,‎‎ ‎Impatiens‎,‎‎ ‎Clematis‎,‎‎ ‎Star‎ ‎of‎ ‎Bethlehem‎ ‎and‎ ‎Cherry‎ ‎Plum‎.‎‎ ‎The‎ ‎product‎ ‎is‎ ‎now‎ ‎available‎ ‎in‎ ‎a‎ ‎variety‎ ‎of‎ ‎formats‎ ‎and‎ ‎has‎ ‎been‎ ‎around‎ ‎since‎ ‎the‎ ‎‎1‎‎9‎‎3‎‎0‎s‎.‎‎ ‎It‎ ‎has‎ ‎been‎ ‎used‎ ‎in‎ ‎various‎ ‎situations‎ ‎from‎ ‎interviews‎,‎‎ ‎driving‎ ‎tests‎ ‎and‎ ‎other‎ ‎nerve‎ ‎racking‎ ‎situations‎.‎
  14. Where can I buy them from? For the genuine Bach Original Flower Remedies, I always buy it direct from their real website link titleThe genuine remedies always have the Bach signature in their logo and these are still made at the Bach Centre.

Tips

* That‎ ‎is‎ ‎the‎ ‎question‎ ‎that‎ ‎many‎ ‎Bach‎ ‎practitioners‎ ‎are‎ ‎asked‎ ‎on‎ ‎a‎ ‎daily‎ ‎basis‎.‎‎ ‎You‎ ‎can‎ ‎
either‎ ‎buy‎ ‎a‎ ‎really‎ ‎good‎ ‎book‎ ‎which‎ ‎will‎ ‎explain‎ ‎each‎ ‎remedy‎ ‎in‎ ‎depth‎ ‎or‎ ‎you‎ ‎can‎ ‎visit‎ ‎a‎ ‎
Bach‎ ‎practitioner‎ ‎who‎ ‎will‎ ‎be‎ ‎able‎ ‎to‎ ‎mix‎ ‎up‎ ‎a‎ ‎remedy‎ ‎for‎ ‎you‎.‎‎ ‎You‎ ‎can‎ ‎locate‎ ‎your‎ ‎nearest‎
‎ practitioner‎ ‎by‎ ‎logging‎ ‎onto‎ ‎the‎ ‎Bach‎ ‎Centre‎ ‎website‎.‎‎ ‎If‎ ‎you‎ ‎want‎ ‎to‎ ‎choose‎ ‎for‎ ‎yourself‎,‎‎ ‎
the‎ ‎Bach‎ ‎original‎ ‎flower‎ ‎remedies‎ ‎website‎ ‎contains‎ ‎a‎ ‎remedy‎ ‎decider‎‎‎ ‎which‎ ‎can‎ ‎point‎ ‎you‎ ‎
to‎ ‎the‎ ‎remedy‎ ‎you‎ ‎need‎.‎

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Use Bach Flower Remedies. All content on wikiHow can be shared under a Creative Commons license.
Posted by SURI at 11:00 AM 0 comments
Labels: ,
Subscribe to: Posts (Atom)