Take a deep breath

Tax time, long winter, have to find health care insurance, my car is not going to last much longer, my daughter needs braces, my boss wants this report in 2 days…all this leads to STRESS.

We all have it. It just is managed by some better than others. Proven techniques for stress management are meditation, tai chi and yoga. These three modalities put you in the present time. Stress is about tomorrow and sometimes yesterday. If you live each moment in the present – rather than yesterday or tomorrow – your stress is minimal.

Meditation is often thought to be too difficult to master. I want to offer you a simple technique which you can do at your desk, on the subway, or at home. It only takes a few minutes. It is called alternate nostril breathing.

Sit in comfortable position. Breath in and out through both nostrils slowly one time. Then place the fleshy side of your thumb on the right nostril and close it. Exhale and then inhale to the count of 9 through your left nostril. Close the left nostril with your in second finger and hold your breath for nine seconds. Release your thumb and exhale and then inhale through the right nostril to the count of nine.

This is one round. Do this nine times. Eventually try to get up to 27 rounds. And feel the peace surround you.

Annandale Women and Family Center
2839 Duke Street Alexandria, Virginia 22314
(703) 751-4702
https://plus.google.com/+AnnandaleWomenFamilyCenterAlexandria

Visit our clinic now!

Heartburn

I haven’t written anything for almost a year. Have had some security issues and finally got resolved.

This post is about ‘heartburn’ or acid reflux. There are many causes of this symptom. Some of the causes are very serious and need to be treated by a health care provider – not just an over the counter remedy.

How can you tell is this is serious or not? Does it happen frequently? Does it last more than a few minutes? Have you ever vomited blood? Have you ever seen blood in your stool or black tarry stools? Do you take over the counter pills with no relief? If you answer yes to any of those questions, this is not something you should ignore. Tell your health care provider about your symptoms.

Often a simple change of lifestyle will improve your symptoms. Loosing weight and exercise will help with digestion and aid in the natural movement of your food. Eliminating certain foods will also help – caffeine, chocolate, all carbonated drinks and alcohol especially red wine.

If you decide to try some of the over the counter remedies, start with antacids like tums. If that does not completely control your symptom, try the H2 inhibitors like ranitidine. Long term use of the PPI eg Prilosec is a very bad idea.
If you find you need H2 inhibitors or a PPI, be sure and discuss this with your health care provider.

Eating small meals throughout the day rather than three big meals will also help with digestion. If you suffer heartburn at night, be sure to stop eating at least five hours before you go to bed.

Annandale Women and Family Center
2839 Duke Street Alexandria, Virginia 22314
(703) 751-4702
https://plus.google.com/+AnnandaleWomenFamilyCenterAlexandria

Visit us now!