Asthma Relief & Self Care

For optimal asthma relief, it’s important to participate in your care. With the help of your health care provider, you can get the best asthma relief by checking your peak flow daily, developing an asthma action plan with your health care provider, keeping an asthma diary, avoiding asthma triggers, and learning ways to manage stress. Getting the best asthma relief means staying on top of your asthma triggers, signs and symptoms, and medications to prevent asthma problems.

Using a Peak Flow Meter for Asthma Care

Using a peak flow meter may help you manage your asthma symptoms. With asthma, the inability to exhale air out of the lungs is responsible for many of the symptoms of asthma. A peak flow meter is an inexpensive, portable, handheld device that is used to measure how well air moves out of your lungs. Measuring your peak flow using this meter is an important part of managing asthma and preventing you or your child from becoming seriously ill.

A peak flow meter works by measuring how fast air comes out of the lungs when you exhale forcefully after inhaling fully. This measure is called a "peak expiratory flow," or "PEF." By keeping track of your PEF, you can know if your asthma is in control or worsening. If it is worsening, that’s a sign to call your health care provider immediately.

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Developing an Asthma Action Plan

Your health care provider can assist you in developing an asthma action plan. This plan can help you to manage your asthma and prevent asthma attacks. The asthma action plan is designed to tell you what to do when you experience changes in the severity of your symptoms and in your peak flow numbers. For instance, your asthma action plan might list your asthma triggers and some ways to avoid them. Your asthma action plan may also list routine asthma symptoms and what you should do if these symptoms occur. The asthma action plan gives you and your family information that can be used in the event that you experience an asthma emergency. You can also develop a child’s asthma action plan in order to have a simple way to understand and manage your child’s asthma.

Keeping an Asthma Diary

Keeping an asthma diary allows you to record your asthma symptoms, triggers, and treatment, so you can monitor your asthma. With the asthma diary, you can also record your peak expiratory flow (PEF) readings, compare your PEF readings with your asthma zones, and keep track of how often you use asthma medications for a sudden asthma attack. Keeping an asthma diary will help you recognize asthma attacks and head them off before you become seriously ill. Your health care provider can use this diary to evaluate how well your asthma action plan is working.

                            

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Source: http://www.webmd.com/asthma/guide/asthma-relief

10 Ways to Improve Your Focus

Focus could be troublesome in this driven world of preoccupation. Who can bear the cost of the greater part of that valuable time to be dissipated?

How frequently have you sat at your work area and attempted to concentrate on an assignment, just to find that your mind is confused? In spite of your best plans, you simply can't think and concentrate. We've all been in this well known, baffling circumstance, and it is something that can truly undermine your execution and productivity.

Here I am going to mention 10 tips to help you keep up concentrate and maintain focus on executing tasks efficiently in your professional and personal life that will fabricate your professional, social and personal life, and help you spare time to do the things you need to do.

1.      Nutrition: It is true that breakfast can make or break a diet. Because breakfast turns your engine on for the rest of the day. So if some of you still think that skipping breakfast is going to result in weight loss… Think again! It can affect your ability to focus.

2.      Drink Water: Avoiding drinking water will make you feel tired, crabby, slow or sick. In the event that your mind doesn't have enough liquid, then it can't work at its best and you'll strive to stay focused. Drink a lot of water!

3.      Quit being Lazy: Do you walk much in a day? If you don’t move around enough, you might get cardiac issues besides focus interception. Research has shown that regular walking can help increase your focus during the day.
 

4.      Your Environment Matters: You have to make your environment work for you. If you can concentrate better with music, then plug in those headphones. If noisy coworkers or neighborhood are disturbing you and intercepting your concentration, then ask them to reduce the disturbance.

5.      Tasks List: At the start of the day, create a list of tasks that you want to complete, including both personal and professional ones. This will be your road map from the start to the end of your day. Focusing on one list and getting committed to it will prevent disarray, confusion and unnecessary distractions resulting in preoccupation of mind. It will certainly help you envision accomplishing every objective set for that particular day.
 

6.      One Thing at a Time: Ideally, only concentrate on one task at a time. Research on the human brain has shown that it cannot execute two complicated tasks simultaneously. If you perform two tasks at a time and a distraction can easily affect your progress adversely. If you add a third task, the brain simply won’t keep up. You’ll lose track of one of the original tasks and begin making errors or worse, get stuck!
  

7.      Balance Work & Life: It is not wise to sacrifice your personal or social life for your professional life – the value and creativity you contribute in your career will only suffer. Maintain a balance in home and work life in order to boost performance, creativity and satisfaction.
 

8.      Don’t Get Bored: If you feel your attention distracting, take a short break. A quick walk to get a glass of water or getting up and moving around to stretch can actually help. Don’t go for a longer break and let your well-intentioned relaxation break result into procrastination.

9.      Do Not Get Disturbed or Distracted: While working, I would advise to close email, instant messengers, social networking accounts (on your computer AND your mobile devices), and put your status on “Busy.” Turn your phone off. Put up a “Do Not Disturb” sign on the door to let others know you are working and need to focus.
 

10.  Brain Games can Help: If you do need a break, play “brain” games against the clock rather than checking Facebook or twitter. Try Sudoku, Mahjong matching, crossword puzzles, or memory and attention training programs like Share Genius™ Play Attention and a lot more are available on the internet. 

Weight Loss – The predominant fragment of health

In today’s food-work intent culture, it is really tough to maintain a healthy weight and diet. Losing weight? – even worse. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. That is right: traditional diets don’t work most of the time and obviously not in the long term. However, there are plenty of small but effective ways to avoid common dieting perils. It is every individual’s dream to achieve long lasting weight loss success, and develop a healthier relationship with food.

Your weight is a definitely a calculated balancing act, but the math is simple: If you eat more calories than you burn, you definitely gain weight. Similarly if you eat fewer calories than is burnt, weight loss is there.

Since one pound of fat equals about 3,500 calories, if 500 calories are cut from your typical diet each day, you'll lose approximately one pound in a week (500 calories x 7 days = 3,500 calories). Is that hard? Then why do people find weight loss so hard?

Frequently, we are the one who make weight loss much difficult than it needs to be with extreme diets that leave us eccentric and starving, unhealthy lifestyle choices that compromise our dieting efforts. The emotional eating habits also stop us before we get started. But whenever there is a will, there is a way! You can easily lose weight without feeling despondent. New eating habits can be developed every day by making smart choices and preferences and inclinations that will leave you feeling content and there you are – winning the war of bulge!

Healthy dieting weight loss tips:

1.      I would strongly suggest, avoid pills or plans schemes for weight loss – you will feel underprivileged because you will lose weight but can’t keep it off. Once a diet plan is broken due to emotional eating habits, you will feel discouraged to try that again. You can’t be able to dine out with friends or family. MONEY Matters – you will lose money on the weight- loss schemes more quickly than you will lose weight.

2.      You need to put a halt to your habit of emotional eating – A lot of people face the drastic situation of over eating under the effect of certain emotional attacks. You should stay away from food when you are feeling low or angry or stressed out. Forget grabbing food while watching your favorite show or sports on TV.

3.      Concentrate on what you‘re eating – This is one of the most important aspect of healthy diet. You should concentrate on food while you’re having it. Stay away from distractions while eating. Don’t eat while you’re watching TV, driving or talking to someone. While you’re eating, concentrate on what you’re eating!

4.      Use of fruits, vegetables and fibers – Increase the use of Fruits, vegetables, beans and high fiber whole grains in your diet. High fibers are high in volume and take more time time to digest, which makes them filling.   

5.      Format a proper schedule of eating – You have to take charge of your food routine. Numerous studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds easily. So, plan your diet accordingly and enjoy a healthy and fit life.