|
|
 |
|
-  |
|
|
|
|
 |
| About Ayurveda / How you can help to heal yourself? |
| |
How you can help to heal yourself?
Migraine
Self-care measures can help ease the pain of a migraine. Try these headache helpers:
| • |
Keep a diary A diary can help you determine what triggers your migraines. Note when your headaches start, how long they last and what, if anything, provides relief. Be sure to record your response to any headache medications you take. Also pay special attention to foods you ate in the 24 hours preceding attacks, any unusual stress, and how you feel and what you're doing when headaches strike. If you're under stress, tell your doctor. |
| • |
Try muscle relaxation exercises. Progressive muscle relaxation, meditation and yoga don't require any equipment. You can learn them in classes or at home using books or tapes. Or spend at least a half-hour each day doing something you find relaxing — listening to music, gardening, taking a hot bath or reading. |
| • |
Get enough sleep, but don't oversleep. The average adult needs seven to nine hours of sleep a night. |
| • |
Rest and relax. If possible, rest in a dark, quiet room when you feel a headache coming on. Place an ice pack wrapped in a cloth on the back of your neck and apply gentle pressure to painful areas on your scalp. |
Cervical Spondylosis
For mild neck pain or stiffness, follow these suggestions:
| • |
Take daily long, hot showers |
| • |
Regularly walk or engage in low-impact aerobic activity |
Weight Management
Whether you're at risk of becoming obese, currently overweight or at a healthy weight, you can take steps to prevent obesity and the associated health problems. Not surprisingly, the steps to prevent weight gain are the same as the steps to lose weight: Daily exercise, a healthy menu, a long-term commitment and constant vigilance.
| • |
Exercise regularly. One of the most important things you can do to prevent weight gain is to exercise regularly. Studies suggest that it takes 30 to 60 minutes of moderately intense physical activity daily to keep the pounds off. Moderately intense physical activities include fast walking and swimming. |
| • |
Enjoy healthy meals and snacks. Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Keep saturated fat low and limit sweets and alcohol. Remember that no one food offers all the nutrients you need. Eat less and eat less often – 2-3 meals a day are more than sufficient to take care of your body’s needs. But the main thing is that you choose foods that promote a healthy weight and good health more often than you choose foods that don't. |
| • |
Know and avoid the food traps that cause you to eat. Know which situations trigger out-of-control eating for you. The best way to identify food traps and emotionally triggered eating is to keep a journal. For as long as you find it helpful, write down what you eat, how much you eat, when you eat, how you're feeling and how hungry you are. After a while, you should see some patterns emerge. Once you know these patterns and triggers, you can plan ahead and develop a strategy for how you'll handle these types of situations. This will help you understand and stay in control of your eating behaviors. |
| • |
Monitor your weight regularly. People who weigh themselves at least once a week are more successful in keeping off the pounds. Monitoring your weight can tell you whether your efforts are working and can help you detect small weight gains before they become larger. |
| • |
Be consistent. Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success. |
Asthma
Although many people with asthma rely on medications to relieve symptoms and control inflammation, you can do several things on your own to maintain overall health and lessen the possibility of attacks:
| • |
Yoga. Regular practice of Yoga under a trained practitioner is very good for all asthma patients. |
| • |
Exercise. You don't have to be sedentary if you have asthma. Regular exercise can strengthen your heart and lungs so that they don't have to work so hard. Aim for 30 minutes of exercise on most days. If you've been inactive, start slowly and try to gradually increase your activity over time. Keep in mind that exercising in cold temperatures may trigger symptoms. |
| • |
Decontaminate your decor. Minimize dust that may aggravate nighttime symptoms by replacing certain items in your bedroom. For example, encase pillows, mattresses and box springs in dust-proof covers. Remove carpeting and install hardwood or linoleum flooring. Use washable curtains and blinds. |
| • |
Maintain optimal humidity. Keep humidity low in your home and office. |
| • |
Keep indoor air clean. Have a utility company check your air conditioner and furnace once a year. Change the filters in your furnace and air conditioner according to the manufacturer's instructions. |
| • |
Reduce pet dander. If you're allergic to dander, avoid pets with fur or feathers. Having pets regularly bathed or groomed also may reduce the amount of dander in your surroundings. |
| • |
Clean regularly. Clean your home at least once a week. Because cleaning stirs up dust, however, wear a mask or, if you can, have someone else clean. |
| • |
Limit use of contact lenses. Try substituting eyeglasses for your contact lenses when the pollen count is high. Pollen grains can become trapped under the lenses. |
| • |
Control heartburn. It's possible that the acid reflux that causes heartburn may damage lung airways and worsen asthma symptoms. If you have frequent or constant heartburn, talk to your physician about treatment options. |
|
| top |
| |
|
|
|
