If you suffer from Rosacea then managing the condition and reducing the number of flare-ups you have is crucial. What causes a flare-up for one person may not have any effect on another. Rosacea triggers are highly individual – the key is to get to know what yours are and try to avoid them.
Taking action to stay in control can be a big factor in avoiding stress and feeling better about yourself. You may even find that with self-management and over the counter skin care you can stay out of the dermatologist’s clinic for good.
Start now to take back control with these ten practical tips for Rosacea care:
1. Keep a diary
Not just any old diary but a log of your flare-ups. Note down the time, day, what you were doing or what you had eaten, how you felt, whether you had taken exercise, what you had been drinking. You can get a free simple diary system for your computer if you prefer to keep your log electronically. Reviewing your Rosacea diary will provide important clues to what causes your own particular flare-ups.
2. Control your stress levels.
Wherever possible avoid stressful situations. When you are under stress your body releases stress hormones into your bloodstream and there are physical changes which can result – for some people – in a flare-up. Anger, embarrassment or fear can all result in a flushing response which can trigger a flare-up. Try to manage situations so that you are able to stay calm or withdraw before you get stressed.
3. Get plenty of sleep
Your body needs a full 8 hours to rest your body and alleviate stress. Wind down at the end of a day; take a relaxing bath or shower and make your bedroom a calm relaxing haven to fall asleep in.
4. Learn to identify and avoid vascular dilators.
Vascular dilators are substances which cause a flushing response and should be avoided. Common vascular dilators include stimulants like: coffee, tea, cigarettes and excessive sugary soda drinks. If you think about it – anything we depend on to stimulate the brain can also easily stimulate your sebaceous glands and raise your stress levels – neither of which is what you want.
5. Stay away from Aspartame or NutraSweet
Aspartame and NutraSweet are common sweeteners in many popular drinks and both have been found to cause substantial redness in around a third of all Rosacea sufferers. Hydrate by drinking at least 2 liters of water a day. Drink iced water in hot conditions to keep your body temperature low and stave off the flushing response.
6. Create your own chill-out zone
If you are going somewhere you know you will be hot – take a small insulated picnic box with your iced water and some chilled flannels. If you feel yourself getting hot and flushed – apply a cold flannel to the back of your neck and drink your iced water.
7. Get enough exercise.
Physical exercise releases endorphins – natures feel good hormone – which will help you to deal with stress. Make sure you manage your body temperature and avoid too much flushing when you exercise as this can trigger a flare-up.
8. Manage your weight
Excess weight puts a heavier load on the cardio-vascular system and will result in greater vascular dilation, flushing, sweating and skin redness.
9. Avoid extremes of heat and cold
Whether inside or outside. Extreme temperatures cause changes in the body which can provoke a flare-up. Both the sun and the cold are damaging to the skin which will make the symptoms of Rosacea much worse. Wear a good sunscreen with a high factor broad spectrum sunblock and cover up in the sun. Withdraw indoors in conditions of extreme cold.
10. Watch what you eat – literally!
Most Rosacea sufferers find that certain foods act as triggers for flare-ups. There are some foods that commonly cause a flare-up in a majority of sufferers but everyone is unique. Monitor what you eat over a six month period and you will discover the foods that are your personal triggers and you can eliminate them from your diet.
Rosacea is a skin condition affecting some 14 million Americans – mostly women in the 30-65 age bracket. Whilst not a serious health issue, the condition is extremely distressing for those that have it and very damaging to self-esteem and confidence. Sufferers can be helped by learning as much as possible about Rosacea symptoms and causes as well as the treatment options available.
No Comments »
If you are dealing with panic attacks then you know how hard it is to overcome them. Best choice would be to start therapy, preferably one that does not include medications. But on your way to final cure you could use some tricks on how to ease your panic attack and overcome it easier.
Here are the few tips that you can try using while having a panic attack:
Distraction
Whenever you feel that another panic attack is on the way and you start recognizing symptoms, distract yourself. If you are at home then start doing something, for ex., wash dishes, turn on the TV or a computer, focus on what you are doing. If you are out in public then go away from a crowded place and call somebody to talk to or if you are in a supermarket just take a breath and focus on your grocery list and things you need to buy.
These are only examples but the point is to just do whatever possible that will stop your panic attack develop into a full blown panic attack.
Breath
Deep breathing is always a great way to lower your heart beat and relax your body. Try to deeply inhale on your nose and slowly exhale on your mouth.
Be positive
Sounds like a cliche but it helps! Keep telling yourself that nothing bad will happen and that you will be ok any minute.
Because that is the truth. Panic attacks can not harm you in any way.
Burp
I know this tip will sound funny but burping will immediately ease your panic attack and it will lower your heart beat. If you have difficulties burping, drink some soda.
Comfort pills
If you are using medications I would recommend to try a therapy that doesn’t include pills. But for your own comfort have them with you always, just in case but try not to take any if possible. Just knowing that you have something that can help you, can ease your panic attack without actually taking the pill.
Hope this tips will help. But better sooner then later to start your treatment since these tips are only temporary solution.
http://www.dealingwithpanic.com
No Comments »
10 years from now, I had acquired some really bad eating habits. That coupled with bad academic habits made me the laziest person I ever met. Eyes glued to TV and hands dripped in packets of chips, my only physical activity were treading the distance between TV room and bathroom. Exercise? I hated that word. In school, my heavy self used to be stuck to the chair for hours and hours anticipating recess time. When it finally arrived, I would pull out the sandwich from my bag, head on towards my favorite lone corner and sat there for another half an hour chewing that hamburger made from frozen patties brought from the market, deep fried in lump of oil which sank 5 centimeters in the pan! Consuming that piece of meat was a daily indulgence for me. More important than school work, it could definitely be added to my timetable. I grew up that way all along my adolescence. Finally it dawned on me that I needed help. That’s when the world of self-help books was opened before my eyes.
Your story might be completely different from mine. But if you read self help books, there must be a reason for it. Maybe you know you have problems that need to be solved or maybe you just want to enhance your understanding about life. Perhaps it might be working for you.
But it’s been 10 years now and I am still over-weight. And I still lack smart academic skills. What went wrong? It’s easy to allude that I had been a reading freak all those years and never actually applied any of the tools written in self help pages, I never took action. I thought that too. And here arises the paradoxical situation which many self-help professionals don’t want to address: Self-help’s basic thesis is to make you want to do things you don’t want to (like eating vegetables to lose weight) and achieve success. Along they say that you must take action in order to reach your goal. The question which must be popping up in your mind too is that how are we going to take action if we don’t want to? Doing that would be against self-help’s teaching.
Traditional diet industry stands on the same weak pillars. They always tell you to stick to the diet. Just stick to it until it works!
Many authors will first psyche you up with motivation, positive thinking, goal setting etc. And when these “tools” fail you, they say it’s because you failed to apply them. In the end, your self esteem suffers injuries because you think you are the reason for your failure.
Let me confess that self-help’s teachings are great. They intend to make our lives happier. It’s just that they’ve got the sequence wrong. Because it worked for them, they assume it’ll work for the masses. They work hard to cease the effects, without changing the causes that produced those effects. Consider the following analogy: A water tap is left open (cause) which results in flood (effect). Now you can spend your entire fortune into draining out the water. But if you are intelligent, you’ll definitely think about closing the tap. The sequence here is important. Which precedes the other, causes or effects? Feelings, behavior, action, implementation are all effects. Causes can be anything; from external situations to your own internal triggers. Similar effects can be obtained from different causes. Both of us might be smiling at the same time. You are smiling because you are genuinely feeling happy. Whereas I am smiling because my job interviewer is standing on my nose and I don’t want to squander my future by sending negative signals!
Popular self-help misguides by teaching that changing effects can change causes too. On a neuronic level, yes. Practically, no. Let me debunk this misconception right here and now before going any further.
A typical cause and effect scenario is the one observed by Sir Isaac Newton. He deduced the gravitation equation when he saw apple falling. Fortunately he wasn’t a self-help guru; or he would’ve discovered that gravity can be created by forcing an apple down!
Try joining two like-poles of magnets. The only way this can be achieved is by sticking them together by glue or tape just like the way we sometimes stick artificial smiles on our face! To make the magnets join without any effort or resistance is very simple: change their directions. Let the north face south. This is what traditional self-help promises us; to make us want to do things without effort and resistance (like quitting junk food without feeling deprived).
Here’s another confession. Self-help does work for some. Those significant some are the ones who are naturally successful at everything they do. And for the rest of us, is there no way of fooling ourselves into wanting something we don’t want?
Othman was born on 19th May 1986 in Bahrain and is pursuing a degree in Civil Engineering. He enjoys designing websites, newsletters and delivering public speeches. Moreover, he is an avid reader of books mostly non-fiction. Psychology has a special place in his heart! Apart from these diverse interests, Othman is an aspiring writer. He believes that the written word is more powerful than the spoken! Othman can be reached at OthmanSafdar@gmail.com
No Comments »
Making eating and lifestyle adjustments, the panic sufferer can help themselves. While many of these changes require removing something that is negatively influencing, there are some things that can be added to enrich the quality of life of the anxiety sufferer and help them to handle their anxiety disorder. Just as it has been long known that stress reduces the number of vitamins and minerals in the body, it is also known that supplementing the diet with extra vitamins and minerals will help the body battle stress.
B Vitamins are some of the most effective vitamins to take. Working in concert together to maintain the nervous system, the eleven B vitamins also help boost energy levels. There are eleven different B vitamins but eleven pills don’t have to be popped. They are obtainable packaged together though if a person is under excessive stress, an additional amount of B5 can assist in managing stress. Especially during extremely stressful situations, B5 supports the adrenal gland.
The second vitamin that helps a person handle stress is vitamin C. While long known to boost the immune system, Vitamin C works along with Vitamin B. As an additional bonus, Vitamin C, as well as the B vitamins, boosts energy levels and fights fatigue. Vitamin C also helps support the adrenal gland right along with the B vitamins. There are some side effects with taking large doses though. Unlike Vitamin B, Vitamin C is not as water soluble and has been connected to kidney stones. Before taking any regimen of vitamins, check with a physician for side effect and drug interaction information.
A mineral that is a natural tranquilizer and has a calming effect, calcium is a good choice. A person normally needs at least 1000mg of calcium a day for good health. Failure to get the minimum amount can lead to problems in the nervous systems, especially the signals going between nerve cells. The good news is that calcium is readily obtainable from dietary sources so if a supplement is necessary, it is likely to be small. Any calcium supplement should be taken along with magnesium as the two minerals help each other. Plus, magnesium has a natural calming effect.
Vitamins B and C along with calcium and magnesium are four dietary substances that are required to support good nervous system health and combat panic attacks. Therapy for panic attacks should include nutritional information on these and other dietary essentials such as chromium and cobalt, the lack of which can indicate dietary problems such as hypoglycemia or a vitamin deficiency with symptoms similar to those of panic attacks. Information about the most useful dosages should be available from a nutritionist or medical professional.
I have watched family experience panic related illnesses and felt called to action.
Find out more about panic self help at http://www.panicselfhelp.com . You don’t have to feel powerless when a panic attack happens. There are drug free techniques that can help.
No Comments »
Smoking is one of the common causes of lung cancer and other smoke related conditions. It is also addictive which makes it a problem for people who have no self control. This situation is the reason why a lot of support or rehabs are opening left and right because it is not easy to quit smoking, but not difficult to accomplish as well.
Cigarettes contains nicotine, a certain substance that can make a person addicted to cigarettes. This substance may be powerful to resist but if the smoker is very much disciplined or motivated to quit then we can expect that they will be successful in overcoming this kind of addiction
So to help out, here is some advice on how to quit smoking that would be very useful in your journey to clean living, a little self-help that would keep you away from smoking and not rely on some drugs to stop smoking.
• Motivation -One thing that set apart a successful ex-smoker from the other is the motivation. Some people are just plain motivated, which is why they can control their urge to smoke. Plus, no matter how many times they fail, they always go back to stop themselves from taking a puff until they have totally kick the bad habit out if their system.
• Stay Away From Things That Make You Smoke – Did you know that some of the things you do can make you feel the need to take a smoke? Yes! It is true, so I suggest that you stay away from those things that make you smoke such as drinking alcohol.
• Stay Away From People Who Smoke – Another reason why you ended up a chain smoker is because of the people you hang up with. If you always mingle with smoker, there is no way you will be able to stop from smoking and so while in the process of quit smoking, stay at home for awhile if not working or going to school.
• Keep Busy – Keeping yourself and hands busy will certainly stop you smoking, especially if that activity requires the use of both hands and prevents anybody from doing more than what is needed at the moment. Therefore, figure out what activity that entails these and do it.
• Get Fit – They say that a lot of fitness buffs do not smoke because smoking depletes the body of oxygen and makes them susceptible to fatigue easily. So if you want to quit smoking for good, try to do some endurance exercise and you will also look god in the process.
• Get Help – If you have been smoking all your life and does not have the will power to smoke, try to get some help. Rehabs are no longer just for drug or alcohol addicts, they are now also for individual like you who are finding it hard to quit smoking.
How You Can Easily Stop Smoking Without Patches, Pills, Ziban, Hypnosis Or Gum. http://stopsmokingformula.com
No Comments »