Stress is a difficult term to define. We react differently to stress because we all react differently to stimuli and some people are just not affected by it. Stress can either be a physical, chemical, or emotional factor that causes physical or mental tension and it can be a defining factor for the onset of a disease. Stress could also be the state of physical or mental tension that results from a series of factors that tend to alter an existent equilibrium. Stress is an everyday fact of life and it can be harmful if this lasts for so long and there is no relief. The pressures of crises and everyday events have adverse effects on the health of a person. Women take on the stresses of home and the work environment. In the presence of stress, a woman can manifest certain conditions like headaches, ulcer, diabetes, and certain types of cancer. Even when you are at work, all your unmanaged stress can lead to illness and even unsafe acts that may cost you your jobs. When stress is taking over your life, manage it immediately and find solutions that will help you reduce it. Managing Stress Stress management is critical to learn. You can make it a positive factor in your life. All you need to do is identify your stressors, understand them, and find solutions. You can also take charge of stress and prevent it. Know also that alcohol and drugs will not help you relieve your stress so never turn to them as the solution. Here are some guidelines when you are stressed. * Accept the fact that you are stressed. You cannot control all things, and stress is not a controllable feeling. There are things that you can’t control and all you need to do is accept that and learn from experience. You can seek the advice of your friends and some professionals.* Stay away from situations and sources of frustrations and stress. You can remove yourself from the environment by staying away and avoiding it.* Let your feelings out and talk to a friend. Take time to change your feelings or even control it.* Adapt to it. Learn to cope with the situations and look at it as an opportunity. Don’t let yourself be easily stressed and never let your stress take over your life and your personality. Focus on more positive things in your life and try to make time for the activities that you enjoy doing. You can maintain a healthy lifestyle by exercising daily, meditating and eating a healthy and balanced diet. You can fight off stress with a healthy and content body.* Always keep a positive attitude. Never be a pessimistic person. An optimist can always find ways to reduce stress in his or her daily life.* Always be assertive and never aggressive. You can always assert your feelings and opinions and beliefs instead of becoming angry and defensive.* Practice and always learn new relaxation techniques like meditation and yoga. These mind and body exercises always make you feel better.* Get enough rest and sleep so that you will not always be irritable and it allows your body to recover from stressful events.* Seek out social support with your friends and manage your time more effectively.
Posts tagged ‘Reducing’
If you are looking for ways to dodge that horrific maiming disease that is breast cancer, you should start by working on your dietary requirements. In this article we will be looking into one of the more neglected areas – Omega 3 fish oil supplements. Read on to see how they actively reduce your risks, and where you can obtain them safely.
Recently, the University of California conducted a large scale study involving 35,000 women in order to find out whether Omega 3 fish oil actually prevent breast cancer. The results are very encouraging: compared to the control group taking placebo sugar pills, those volunteers who were committed to regular consumption of fatty acid supplements had their risks reduced by a full 33%.
Investigations suggest that these substances are actively involved in the maintenance of healthy tissues, thus protecting the human body against invasive ductal breast carcinoma, i.e. cancers originating from the inner lining of the milk ducts, and the most common form of the killer disease.
The fatty acids which have been administered to the volunteers are found in naturally sourced fish oil, and are the active ingredient with regards to the oils’ anti-inflammatory benefits. As the inflammation response has long been associated with the development of cancer, this is one possible mechanism in which Omega 3 fatty acids are thought to stymie malignant growth.
In addition, the study by the University of California also suggests that regular consumption of fish oils when integrated into a wholesome, healthy diet, lead to fewer instances of actual tumour growths in breast tissues.
The underlying mechanism might go beyond prevention as to actually induce the malignant cells to apoptosis (commit suicide), as well as improve the effectiveness of chemotherapy.
The advantages of Omega 3 aren’t limited to cancer prevention either. It has now been firmly established that omega 3 fish oil is quite an all-rounder, improving both cardiac performance and neurological health.
Consequently, both the incidence rate for stroke and depression episodes are lowered in cases of long-term consumption. While it is an exhilarating breakthrough for cancer research, the correlative link between Omega 3 intake and the dip in breast cancer rates awaits further confirmation.
Of course, it doesn’t hurt to hedge your bets, as long as you choose your sources wisely. As with any health supplements, you’ll need to ensure that the source is as pure and as fresh as it gets. Unfortunately, as hordes of manufacturers come crashing into this newly popular market, your average capsule seldom contains what it says on the tin.
A rule of thumb is a quarter of DHA Omega 3 fats by weight in every 1000mg (1 gram) portion: the label should indicate clearly the variety of the fatty acid on offer. If it only says Omega 3, chuck it out the window because it probably contains an inert version called EPA instead of DHA and EPA.
There are numerous risk factors however diet and lifestyle changes can make a huge difference for reducing these risks.
DIETARY:
To lose weight eat fewer calories- lower by 500 per day and exercise
1 EAT LESS REFINED CARBOHYDRATES
Carbohydrates are digested into sugar. Insulin is released by the pancreas to help sugar enter the cells for energy. Overtime if there is excess sugar consumed, it can lead to INSULIN RESISTANCE- where the cells no longer respond to insulin and the carbohydrates then turn to fat. The liver converts excess carbohydrates into triglycerides and LDL cholesterol. By eating less refined carbohydrates you will feel less hungry, lose weight and improve blood fats.
Avoid high glycemic carbs such as white bread, refined flour products, lollies, sugar and reduce potato and parsnips.
Eat only complex carbohydrates mostly in the form of VEGETABLES, and whole grains such as brown rice, quinoa, millet, oats, legumes and FRESH FRUITS.
2 AVOID HARMFUL FATS AND EAT HEALTHY FATS
Beneficial fats are the Omega 3, a type of polyunsaturated fatty acids with anti-inflammatory properties. These fats can benefit cardiovascular health, brain function and inflammatory conditions such as Arthritis, ALA into EPA and DHA, which are contained in the oily fishes such as tuna, salmon, mackerel, cod, sardines and halibut. These oils help reduce:
Platelet stickiness- reducing blood clot formation
Lower blood pressure
Lower triglycerides
Increase HDL- good cholesterol
It is ok to include a small amount of saturated fats in the diet up to 5gm per day- found in pure fresh butter, full fat dairy products, red meat and virgin coconut oil which have many health benefits. They provide structure and integrity to the cell membranes, increase satiety (fullness), and have essential vitamins such as A and D. However since saturated fats as well as excess calories can increase LDL cholesterol, if you have high cholesterol, exclude them until cholesterol is reduced.
Monosaturated fats are cold pressed virgin olive oil, hazelnuts, macadamia, almonds, brazil, cashew, sesame seed and avocado. This type of fat may increase your HDL-good cholesterol.
Polyunsaturated fats are the Omega 6 and 3. Most people have too much of the Omega 6 in their diet from vegetable oils such as corn, sunflower, soybean- these can be easily damaged by heat which causes oxidation and act as free radical damaging to the cells. Best to obtain Omega 6 from whole foods such as sunflower, pumpkin, sesame and flaxseed which also contains omega 3.
Avoid Trans Fatty Acids
Modern manufacturing process oils that expose them to high temperatures, light and chemical solvents. This damages the essential fatty acids and creates trans-fats which are toxic and inflammatory. Trans fats:
Avoid any foods that state vegetable oil or hydrogenated or partially hydrogenated oil. If you eat fried takeaway food you are consuming large amounts of rancid, oxidised, trans-fats.
Healthier options for cooking with oil are cold pressed virgin olive oil, unrefined coconut oil or ghee- sautee at low temperatures- add water to lower the heat.
Avoid Interesterified Fats
These are new fats introduced into food manufacturing to replace trans-fats but have been found to be even more dangerous- lowering HDL, raising blood sugar by 20% and post meal blood sugar by 40%. To identify these fats on labels look for interesterefied soybean, vegetable oil, high in stearic acid or stearate rich.
INCREASE PHYTOSTEROLS INTO DIET
Phytosterols in the diet inhibit intestinal absorption of cholesterol. The main therapeutic phytosterols are sitosterol and campesterol. Phytosterols are found in all plant based foods but are particularly abundant in unrefined oils such as sesame, wheatgerm and rice bran. Also in wholefoods such as sesame seeds, peanuts, soybeans, cauliflower, Brussels sprouts, asparagus, beet greens, cucumber and fruits such as lemon, orange, fig, apricot, grapefruit, strawberries. Found in small amounts in cloves, sage, oregano, thyme and paprika.
MODERATE PROTEIN
Eat moderate amounts of quality protein such as fish, free range eggs, low fat meats, fermented foods such as tempeh and miso, sprouts and legumes. High proteins especially excessive consumption of saturated fatty meats increase homocysteine levels that damage the artery wall.
EAT FIBRE
Soluble fibres such as oat, barley, flax, pectin from (citrus, apple and onion), and psyllium slow absorption of sugar and binds cholesterol. Other healthy fibres are cucumber, tomato, broccoli, berries, pear and seaweeds.
AVOID ALL PROCESSED FOODS- They are packed with excess calories, trans-fats, low in nutrition and play a major role in weight gain, heart disease, diabetes and cancer. Processed foods are: sugar, syrups, bread, rolls, refined cereals, chips, baked goods, soft drinks, sausage or other cured meats, packaged foods.
IMPROVE LIVER FUNCTION
The liver converts excess calories from sugar into triglycerides and cholesterol. Too much sugar in the diet can lead to fatty liver. The liver is responsible for cleansing the bloodstream- if it is fatty it becomes a storage place for toxins. There are many raw foods and juices that are healthy for the liver such as natural organic sulphur contained in eggs, cabbage, broccoli, Brussels sprouts, onions, leaks, garlic. Fresh vegetable juices with carrot, beetroot, leafy greens and plenty of raw vege salads.
INCREASE ANTIOXIDANTS IN DIET
It is oxidised cholesterol that is harmful to our cells and that damages the artery walls. We need antioxidants to prevent oxidation.
Eat a wide variety of fruit and veges – at least 8 servings per day of many colours – orange, red, blue, purple and green. “Somewhere over the rainbow” is a healthy liver and cells: RED- tomato, radish, beetroot, rhubarb, apple, cherries, red pepper GREEN-spinach, broccoli, cabbage, peas, beans, curette, fresh herbs, kiwifruit YELLOW – ORANGE – pumpkin, kumara, yams, corn, peach, melons, apricots BLUE-PURPLE-blueberries, boysenberries, eggplant, plums, raisins, prunes, grapes
Try juicing vegetables: carrot, beetroot, celery (good for blood pressure), spinach, cabbage- add apple, pear or orange for taste and extra antioxidant value. To alkalize further add lemon juice or barley grass.
Blueberries and phenols from dark chocolate can prevent LDL from building up in arteries. Cocoa has to be 70=85%
Red Wine contains Resveratrol which protects cholesterol from oxidising. Limit to 3-4 glasses per week. Avoid alcohol if liver problems or history of breast cancer.
VITAMIN C-supports collagen synthesis and strengthens capillaries and arteries as well as preventing cholesterol from oxidising. Low vitamin C increases Lpa (similar to LDL but carries a sticky repair protein and is a major risk factor because it thickens the walls of the arteries) Obtain vitamin C from fresh raw veges, kiwi fruit and citrus, berries, broccoli, spinach. Take a supplement if you have any cardiovascular risk- 2-6gm per day.
DECREASE INFLAMMATION AND IMPROVE IMMUNITY
Inflammation and infection are independent risk factors for cardiovascular disease. Inflammation can increase blood fats and increases insulin resistance. (Where insulin fails to push glucose into the cells so that blood glucose increases). Gut toxicity increases LDL cholesterol and oxidative stress and releases inflammatory chemicals called cytokines that damage the arterial wall.
Periodontal disease- gingivitis and other gum infections increase CRP an inflammatory marker and is an independent risk factor for heart disease= good oral care, regular dental check ups and cleaning to reduce dental plaque and chewing xylitol gum for oral hygiene.
Drink green tea which is high in catechins that reduce oxidation and have a dilating effect on the arteries. Eat raw garlic to reduce infection, reduce blood clotting and lower cholesterol. Ginger is anti-inflammatory and lowers triglycerides (your storage form of fat which makes blood thick and sticky-major risk factor for heart disease- both excess carbohydrate and fat in our diet converts into triglycerides in the liver.) Turmeric inhibits accumulation of platelets and in anti-inflammatory and antioxidant
A juice made from pineapple, ginger, carrot and celery is a healthy natural anti-inflammatory. Other foods high in antioxidants and anti-inflammatory are grapes, blueberries, rosemary, blackcurrants, gogi, acacia berries, cranberry, strawberries, and pomegranate.
Avoid allergens in food or environmental- common food intolerances or allergens are gluten (wheat, barley, rye), dairy, soy, oranges, and eggs. If you have symptoms such as bloating, headaches, skin rashes, poor concentration, fluid retention, joint and muscle aches, irritable bowel, mood changes that seem related to food- try an elimination diet or get allergy testing done. It is important then to treat the gut with repair nutrients and probiotics.
Asthma, Autoimmune conditions.
Alpha-linoleic acid is an essential fatty acid found in flaxseed, walnuts and other seeds and vegetables. Our cells convert this
STRESS MANAGEMENT
Stress increasers the hormone cortisol levels which in turn opposes the effects of insulin, increasing insulin resistance, abdominal obesity, high blood sugars and fats.
Reduce your stress levels with herbs, nutrients, yoga, massage and stress reducing techniques (ask assistance from your health practitioner)
EXERCISE
Exercise is essential for increasing metabolism, lowering LDL and increasing HDL- good cholesterol, improving glucose tolerance, lowering stress levels, increasing mood, fat loss.
Try to do at least 30-60 minutes of walking, running, cycling 3-4 days per week and some form of Resistance exercise which increases muscle mass important for weight loss, glucose function and repair- yoga, pilates, tube train or weights.
SLEEP MANAGEMENT- Snoring, Insomnia or sleep apnea can be independent risk factors for heart disease. It is important to get 8 hours of sleep per night and go to bed and wake at a regular time. If it takes you less than 5 minutes to fall asleep, you snore heavily, suffer from day time sleepiness, wake up with headaches and have high blood pressure it is important to test for sleep apnea and get treatment.
Resource Box Info: Heart Tune Clinic Naturopath specialises in Cardiovascular Risk Assessment/ Heart Health / Metabolic syndrome-Diabetes, Cholesterol imbalance/ Obesity/ Menopause/Breast Health Bioimpedance Analysis- measures Cellular Health/ body composition.
Women can take action to reduce their risk of breast cancer and prevent its occurrence. You have certainly heard it before, but it bears repeating- the importance of diet and exercise! A fatty diet and obesity are associated with increased risks of breast cancer, as well as other types of cancer. What’s a good diet? Lots of fruit and vegetables, of course- you’ve heard of those antioxidants and their importance in preventing the cellular change that results in cancer. Foods like soy and broccoli may actually have a direct protective effect against breast cancer. Proper diet and exercise also go a long way in preventing lots of other deadly diseases. Did you know that heart disease is a bigger killer of women than even breast cancer? A healthy lifestyle can save you from both!You can’t do much about family history of breast cancer, but it is important to be aware of it and take extra precautions if such a history exists. One particularly aggressive breast cancer is known to be inherited. Women develop breast cancer at a young age (before menopause), and ovarian cancers are prevalent in the family history as well. If you have a very strong family history of such cancers, you will want to follow up closely with your doctor and maybe even consider getting tested for the defective genes associated with the cancer. Fortunately this type of cancer is uncommon. You are at somewhat increased risk for other types of breast cancer (that are not usually so aggressive) if you have a mother or sister who had breast cancer. This is a warning to heed and take proper precautions! Maintain a healthy diet. Check your breasts regularly once a month to be sure no lumps are present. Get annual mammograms starting no later than age 50. It’s a good idea to have a baseline mammogram between the ages of 35 and 40. Even if you have no family history, it’s important to take these actions. Breast cancer affects one in eight women, even those who are considered “low risk.” Another factor to be aware of is that hormone treatment for menopausal symptoms for an extended period of time may increase your risk for breast cancer. If you are taking hormones, be sure you discuss the potential risks and benefits with your doctor, take them only if needed, and at the lowest dose and shortest period of time that you can. It is critical for you to have annual mammograms and do monthly self breast exams. The best cure for breast cancer is preventing it in the first place. The next best course is catching it when it is small and easily treatable.
Spiral wound gaskets provide the much required cushioning where two metallic objects are in constant contact with each other. Without the presence of a gasket, they are at risk of eroding each other in the working process. This may have serious ramifications, your machinery may fail to offer the required productivity, or you may have to replace these parts frequently. In both cases, you have to incur heavy losses. Hence, spiral wound gaskets offer much required solution in various manufacturing processes.
Spiral Wound Gasket Varieties
Raw materials used:
Different industries use spiral wound gaskets made from a varied range of materials to suit their individual requirements. Among the most widely used raw materials are: metal, plastic, silicon, rubber, asbestos and paper. While deciding on the raw material, various working conditions are taken into account like temperature, impact of chemicals, place of use etc. Apart from these factors, before deciding on any gasket variety, it is recommended that you use only those that fit in to your requirement appropriately i.e. fit into the required space tightly. The durability of spiral wound gasket mainly depends on the mechanical characteristics of the material used; hence it is one factor which should be considered carefully. Of all the metal gaskets, the carbon rich stainless steel is the most popular, for their reliability and durability in various work conditions.
Varieties in shapes:
Spiral wound gaskets are available in many different varieties depending on their respective use. There are round, rectangular, oval, diamond and pear shaped. Of these, the round or circular shaped is most widely used. They are more reliable than other shapes.
Dimensional varieties:
Most of the manufacturers of spiral wound gaskets can produce customized varieties, as per customer demands apart from those size & shape as per prevailing international standards. The same also applies to other fasteners like b7 studs, threaded rod. You can also choose the materials thickness as per your requirements. Most of the users prefer to insert a steel ring inside a spiral wound gasket to increase its efficiency. This is also helps to protect the windings (particularly the filler), from contamination, and other hazards.
Though critics of spiral wound gaskets are of the opinion that these are very expensive, they are worth the price, when you consider their beneficial factors. They go a long way in lowering risks and reducing costs. Spiral wound gaskets are the most durable sealing options in various vital industry sectors. Hence, they are used in refineries, petrochemical, chemical, steam lines and process industries, where they have many advantages over conventional gaskets.
