Hubungan Antar Manusia ( keperawatan )

kemampuan untuk mengendali sifat, karakter, dan pribadi orang.

dalam hal ini, berusaha menemukan, mengidentifikasi masalah dan membahasnya untuk mencari pemecahan.

 

B. tujuan HAM :

tujuan hubungan antar manusia adalah agar tercapainya kehidupan yang harmonis, yaitu masing-masing orang saling bekerjasama dengan menyesuaikan diri terhadap satu dengan yang lain.

C. faktor-faktor yang mendasari HAM :

1. faktor Imitasi

adalah keadaan seseorang yang mengikuti sesuatu diluar dirinya …

disebabkab oleh :

– minat

– kagum

– penghargaan sosial

2. faktor sugesti

adalah  proses seorang individu menerima cara pandang atau pedoman tingkah laku orang lain tanpa kritik terlebih dahulu.

disebabkan oleh :

– hambatan berfikir

– pikiran terpecah (diasosiasi)

– otoritas

– mayoritas

– kepercayaan

3. faktor identifikasi

merupakan cara seseorang belajar norma sosial dari orang tuanya. setelah usia pubertas, identifikasi dilakukan pada orang lain.

4. faktor simpati

adalah perasaan tertarik seseorang terhadap orang lain yang timbul atas dasar penilaian perasaan.

 

E. faktor yang menentukan HAM :

1. rasa percaya

2. sikap sportif : sikap yang mengurangi sikap melindungi diri (defensif) dalam komunikasi yang terjadi dalam hubungan antar manusia.

3. sikap terbuka

 

F. tahapan Dalam hubungan antar manusia :

hubungan antara perawat dan pasien adalah hubungan kerjasama yang ditandai dengan tukar-menukar perilaku, perasaan, pikiran, dan pengalaman dalam membina hubungan intim yang terapeutik.

4 tahap yaitu :

  1. tahap pra-interaksi
  2. tahap orientasi
  3. tahap kerja
  4. tahap terminasi

(a). tahap pra-interaksi

1. evaluasi diri

2. persiapan tahapan hubungan/interaksi

3. rencana interaksi

(b) tahap orientasi

1. testing (menguji)

2. building trust (membangun kepercayaan)

3. identification of problem and goals

4. clarifications of role (menjelaskan tujuan)

5. contract formation (kontrak waktu)

 

(c). tahap kerja

1. menyatukan proses komunikasi dengan tindakan keperawatan

2. membangun suasana yang mendukung untuk proses perubahan.

 

(d) tahap terminasi

meliputi : evaluasi hasil kegiatan dan evaluasi tindak lanjut (kegiatan yang akan datang)

Iklan
By ambassador nita

10 Cara Terbaik untuk Mempersiapkan Persalinan dan Kelahiran Alami

10 Cara Terbaik untuk Mempersiapkan Persalinan dan Kelahiran Alami

 

Saat ini semakin hari semakin banyak cerita yang menyeramkan dan horor di seputar proses persalinan. Di mana-mana semakin banyak ibu yang “tidak mampu” melahirkan dengan cara yang alami sehingga harus dilakukan berbagai intervensi medis, baik itu induksi, vaccum, forceps, bahkan SC. Hampir semua orang menyatakan melahirkan itu sakit, menyiksa dan mengerikan hingga tidak bisa diungkapkan dengan kata-kata. Bakan beberapa orang menyatakan bahwa melahirkan itu sakitnya seperti orang mau di cabut nyawanya. Padahal orang yang mau di cabut nyawanya saja gak pernah cerita kalau itu sakit atau malah nikmat ya?

Ketika sekelompok perempuan berkumpul bersama-sama di sebuah kelas persalinan, tanpa diragukan lagi mereka akan melakukan percakapan untuk berbagi pengalaman mereka sendiri ketika melahirkan. Beberapa akan menceritakan kisah horor mulai dari jam sampai hari-hari  yang menyakitkan saat proses persalinan. Beberapa bahkan akan menceritakan bagaimana mereka akhirnya dibujuk untuk sesar saja. Namun bagi mereka yang siap baik secara mental dan secara fisik mereka biasanya memiliki pengalaman yang paling indah dari hidup mereka saat melahirkan.
Dan saat ini bisa kita lihat semakin hari angka operasi sesar di RS semakin meningkat dan ironisnya 50% bahkan lebih di lakukan atas indikasi permintaan pasien sendiri karena TAKUT SAKIT. Saya pribadi merasakan melahirkan itu nyaman dan nikmat tanpa ada rasa sakit sama sekali. Nah tentunya Ada cara-cara yang bisa Anda lakukan untuk mempersiapkan fisik, mental dan pikiran Anda dalam menghadapi persalinan sehingga proses persalinan berjalan dengan lancar nyaman bahkan nikmat.

 

Ada beberapa kesalahan umum yang sering wanita buat dalam mempersiapkan persalinan. Namun, dengan sedikit pendidikan dan pengetahuan Anda dapat berharap untuk mendapatkan pengalaman persalinan yang lebih baik. Penelitian telah menunjukkan bahwa doula dapat membantu mencapai tujuan Anda untuk pengalaman melahirkan alami dan bebas stres dengan dukungan fisik, emosional dan informasi mereka yang terus menerus  selama persalinan dan melahirkan. Namun sayangnya di Indonesia tidak ada Doula yang ada hanya bidan dan di rumah sakit karena keterbatasan sumberdaya manusia sehingga seringkali ibu bersalin di abaikan saja dan tidak mendapatkan dukungan dari tenaga profesional. Sehingga disinilah tantangan bagi Anda untuk mempersiapkan dan memberdayakan diri lebih baik lagi.

Berikut adalah beberapa tips sederhana untuk diikuti:

Tips # 1: Pilih praktisi yang mendukung persalinan normal alami (**PRO NORMAL) . Pastikan Anda meluangkan waktu untuk mewawancarai dokter maupun bidan Anda. Semakin jelas Anda tentang apa jenis pengalaman melahirkan yang Anda ingin, semakin Anda dapat memilih seseorang yang akan mendukung visi Anda. Bidan biasanya lebih mendukung kelahiran alami. Mintalah rekomendasi..

Tips # 2: Jangan mendengarkan atau membaca tentang informasi yang salah. Buatlah prioritas untuk mendengar tentang pengalaman menyenangkan dari keluarga lain ‘. Saya mendorong klien saya untuk mencari semua referensi saya dan mendengar cerita tentang pengalaman mereka sehingga  membuat klien saya bersemangat untuk mempersiapkan diri dengan lebih baik.

Tips # 3: Menulis rencana melahirkan (BIRTH PLAN) . Ingat ketika Anda melahirkan di rumah sakit dokter hanya akan ada dan akan datang setelah Anda siap untuk mendorong atau mengejan. Jarang sekali dan hampir tidak ada dokter yang mau menunggui pasiennya sejak pembukaan awal hingga lengkap. Pastikan perawat atau bidan yang merawat Anda tahu apa keinginan Anda dan apa yang telah Anda didiskusikan dengan dokter anda. Tulis rencana kelahiran yang jelas, ringkas dan lembut. Dan hati-hati janga membuat birth plan yang terlalu ketat karena dapat berisiko memancing kemarahan staf rumah sakit. Karena kita tahu sendiri bagaimana karakteristik ornag di Indonesia ini. Jadi komunikasikan sejak awal kalau perlu cari info dan ajaklah berkenalan bidan-bidan yang sekiranya akan ada atau dinas di ruang bersain di RS tersebut.

Tips # 4: Pilih teknik manajemen rasa nyeri-yang bekerja dengan baik untuk Anda. Apa yang membantu Anda rileks? Apakah hipnosis, pijat, musik? Sebelum Anda merasakan kontraksi, praktek kan dengan pasangan Anda atau pendamping dengan posisi yang berbeda, lakukan teknik pernapasan, dan ritual yang akan Anda lakukan selama dan setiap kontraksi. Mengetahui apa yang dapat Anda lakukan selama kontraksi akan membantu Anda mengelola itu. Penelitian telah menunjukkan bahwa hipnosis adalah salah satu bentuk yang paling baik dari manajemen nyeri

Tip # 5: Tetap tegak dan berjalan. Bayi harus “membuat jalan” untuk menuruni rahim melalui jalan lahir dan keluar melalui vagina, teruslah berjalan biarkan tubuh Anda bebas bergerak, jika perlu lakukan goyangan seperti “goyang inul atau belly dance” lakukan dengan lembut ini akan memperbesar energi dari  gaya gravitasi bumi sehingga membantu bayi semakin turun ke jalan lahir dan dapat mengoptimalkan posisinya sesuai dengan sumbu lahirnya.

Tips # 6: Jangan pergi ke rumah sakit terlalu dini. Tunggu sampai kontraksi intens dan lebih seringsekitar lima menit atau empat menit sekali dengan durasi minimal 20 detik. Jika Anda Sesampainya di rumah sakit terlalu dini ini akan memicu dan dapat membuat para dokter ingin mempercepat atau menginduksi persalinan.

Tip # 7: Jadilah bebas untuk bergerak selama persalinan. Kecuali ada keadaan darurat medis, pemasangan Infus di rumah sakit akan membatasi gerakan alami yang membuat persalinan lebih lama dan sulit untuk untuk dilalui.

Tip # 8: Ubah posisi. Tidak ada yang bisa mengelola nyeri karena kontraksi ketika mereka berbaring. Itu mungkin adalah alasan mengapa banyak wanita sekarang memilih epidural setelah mereka sampai ke rumah sakit.  Lakukan apa yang perlu Anda lakukan untuk naik: berjalan, jongkok, menari lambat. biarkan pasangan Anda membantu Anda.

Tip # 9: Mari manfaatkan gaya gravitasi untuk Anda. Berbaring selama persalinan dan melahirkan adalah tidak wajar dan bertentangan dengan hukum gravitasi. Praktik sebelum kelahiran banyak posisi yang cocok untuk mendorong bayi keluar. Ikuti kelas persiapan persalinan di Bidan Kita, kami dapat menunjukkan Anda tepat pernapasan dan teknik mengejan yang baik, sehingga Anda dapat menemukan beberapa posisi yang paling nyaman bagi Anda.

Tip # 10: Biarkan suara Anda didengar. Membuat suara-suara parau yang tepat dari inti usus Anda membantu dengan relaksasi dan memungkinkan Anda untuk mengekspresikan diri secara bebas dan ini membuat pengalaman emosional menyenangkan selama persalinan.

Semoga info ini bermanfaat untuk Anda. dan jika Anda menginginkan proses persalinan yang nyaman ikutilah kelas relaksasi hypnobirthing di
Alamat Klinik Bidan Kita
Perumahan Cemara Hijau 2 no.7B, Gayamprit – Klaten || HOTLINE : ( 0272 ) 327574 / 328711
info selengkapnya :
http://www.bidankita.com/index.php?option=com_content&view=article&id=400:kelas-relaksasi-hypnobirthing-bidan-kita&catid=50:event&Itemid=76
atau dapatkan buku dan CD Panduannya
Info di :
http://www.bidankita.com/index.php?option=com_content&view=article&id=367%3Acd-hypnobirthing&catid=36%3Ahome&Itemid=1

By ambassador nita

stress

Penyebab Stress:
Kalau ditanya “Apa Penyebab Stress”, hampir semuanya tidak mau menjelaskan, karena itu adalah suatu kelemahan kepribadian seseorang, jadi bukan karena ketidak tahuannya.
Umumnya penyebab stress adalah suatu keinginan yang tidak terpenuhi atau suatu keinginan khawatir apabila tidak terpenuhi. Suatu perasaan /emosional yang memicu metabolisme tubuh untuk bekerja yang secara alamiah normal, tetapi bila metabolisme ini sering terjadi dapat menyebabkan over load/ kerja yang berlebihan yang selajutnya dapat mempengaruhi metabolisme yang lain menjadi tidak normal lagi. dan inilah yang sangat dirasakan oleh penderita/ individu yang tercetus menjadi gejala fisik yang tidak diketahui / secara sadar apa penyebabnya. Lihat juga mekanisme terjadinya stress.
Untuk menetapkan bagaimana cara pencegahan stress, pengobatan stress ataupun pengelolaan stress, terlebih dahulu perlu diketahui penyebab stress
Ada beberapa penyebab stress yang kadang kadang tidak diketahui oleh yang bersangukutan antara lain:

  1. Beban Fisik yang yeng relatif lama
  2. Ketidak puasan terhadap pencapaian hasil upaya/ merasa superior
  3. Kekhawatiran terhadap sesuatu/ kurang percaya diri
  4. kegagalan dalam usaha.
By ambassador nita

Konsep Persalinan ( by : ambassadornita )

mekanisme persalinan adalah proses kelahiran bayi yang melibatkan 3P yaitu:

1. Power : kekuatan ibu

2. Passage : jalan lahir bayi (pelvik ibu)

3. Passanger : muatan atau bayi itu sendiri

 

proses persalinan :

– sebelum persalinan mulai :

  1. Lightening (penurunan kepala)
  2. kontraksi Braxton Hicks (nyeri perut hilang timbul)
  3. Keluaran vaginan dan show (keluar lendir bercampur darah dari vagina ibu)
  4. pecahnya membran amnion.

– awal gejala :

  1. Do-ran (dorongan meneran atau mengedan)
  2. Tek-nus (tekanan anus)
  3. Per-jol (perinium menonjol)
  4. Vul-ka (vulva terbuka)
  5. kontraksi yang teratur terus-menerus dan semakin kuat.

– kala persalinan :

  1. kala pembukaan dari pembukaan 1-10 cm
  2. bukaan lengkap sampai dengan bayi lahir
  3. lahir sampai keluarnya plasenta
  4. observasi (2 jam past partum artinya : 2 jam setelah melahirkan)
By ambassador nita

5 things that make a good nurse :)

 

Prior to discussing my opinion of what the attributes of a great nurse are, it is important to first understand what nursing truly is and how we evolved into the most honored and trusted profession in the world. The reasons are simple; nursing is a profession steeped in rich values based on the work of Florence Nightingale, which has not degraded over time due to the character of the individuals that commit to the calling. Nursing, in my opinion, is a much higher spiritual calling than merely a profession. Our fundamental tenets have not changed over time, either. Those are described as:

  • Nursing is founded on specific human values.
     
  • Nursing is a scientific knowledge.
     
  • Nursing is a technical skill.

These tenets are based on specific nursing values that have been studied in literature and remain pretty consistent globally. These include:
 

  • Family values
     
  • Happiness
     
  • Sense of accomplishment
     
  • Honesty
     
  • Responsibility
     
  • Intellect
     
  • Human dignity
     
  • Equality
     
  • Prevention of suffering

In my opinion, a great nurse lives these values and clearly understands themselves and their role in this fine profession. In an attempt to translate the values into behaviors, I would identify the actions as follows:

  1. A great nurse is compassionate. Compassionate is defined as the feeling of concern and sympathy for others. We need to remember that our patients, apart from cosmetic work or delivering babies, are generally not in the healthcare setting because they want to be. They are fearful and at risk of losing their health, possibly their lives, and concurrently, those visitors with them may be at risk of losing precious loved ones. They are not in control and are frightened, and they need us for support. This also means that we are consummate advocates for the patient and willing to speak up when we do not feel the environment is as safe as it can be.
     
  2. A great nurse is empathetic. Empathetic is defined as the ability and willingness to share in the feelings of others. It does not mean that we agree with the patient or completely understand what they are going through. It simply means that we are willing to make a concerted effort to listen to them, to put ourselves in their place and to attempt to understand their challenges. This needs to be done without judgment and with the understanding that everyone has their own set of values and their own life experiences that have brought them to this point.
     
  3. A great nurse is selfless. Selfless is defined as the ability to give to others at the expense of themselves. I have countless stories of nurses over the years that illustrate this ability to give to others. This could be as simple as missing lunch to hold a patient’s hand or to do something extraordinary for someone else. I had one trauma nurse I will never forget who was caring for a homeless man hit by a car. When the patient was being discharged back to the street, the nurse realized that his shoes were not removed during the trauma because he did not own any. His foot size was the same as the patient’s, so he gave him his shoes and wore shoe covers for the rest of the day. I felt that this was a tremendous example of selflessness. We recognized him as an everyday hero. The stories go on and on and we need to celebrate them when they happen.
     
  4. A great nurse is self-aware. Self-aware is defined as a high degree of emotional intelligence. We are more effective in anything that we do when we understand ourselves, the way we think, and where our values are in reference to others as well as our personal strengths and limitations. Having 15 years of Emergency experience taught me a great deal about myself. There were situations where I felt extremely vulnerable and ineffective, such as dealing with abuse or trauma of small children that basically rendered me emotionally distraught for some time after the events. In that situation, I needed to learn coping mechanisms to deal with the situations or needed the support of my colleagues to trade with me or help me when those times got tough. We all need to support and help each other get through our tough days.
     
  5. A great nurse is technically strong with a thirst for knowledge. It is our obligation as nurses to continue to remain on the cutting edge of our practice regardless the discipline. As nursing leaders, we should be reading on healthcare economics, leadership theory and other issues that impact those in leadership roles. Within the independent disciplines it is important to read journals, achieve certifications, continue our academic pursuits and read all of the information that comes from our healthcare organizations in regard to policy, product or process changes. Lack of knowledge can lead to adverse patient outcomes, and for that ignorance is no excuse but rather our responsibility.

Currently we live in unprecedented economic times that will affect the quality of care we deliver. The new healthcare challenges are changing the work environment for nurses and creating value conflicts more than before in the areas of personal, professional, institutionally and social. It is time for us to put the patient at the center of all we do and work to be what we have dedicated our lives to be – The greatest nurse!

 

By ambassador nita

100 easy ways to be healthy Inside and outside

100 Easy Ways to Be Healthy Inside and Out

Published on Tuesday September 23rd , 2008

Everyone wants to look and feel healthy, and there are seemingly endless easy ways to improve your health from the inside out. Whether you’re improving your diet or just getting off the couch, small steps can make a big impact. Read on to learn about 100 different ways to make make an easy, healthy change for the better.

Food

What you eat has a great impact on your health, but that doesn’t mean you have to do a crash diet. These are a few of the ways you can improve the food you eat without going overboard.

  1. Cut down on sugary drinks: Reduce your intake, or completely cut out soft drinks, juices, and sports drinks that are full of sugar, and opt for water, milk and healthier options instead.
  2. Don’t forget to eat your veggies: Eat at least five servings of fruit and vegetables every day.
  3. Make sure you’re getting enough Omega-3 fats: Eat a diet rich in fish, legumes, and nuts to get Omega-3 fats.
  4. Drink water: You’ve heard it before, but we’ll say it again. Drink water to stay hydrated. You can add some cucumber, lemon, orange, or grapefruit to bring some flavor to water if you need to.
  5. Never super size: Eating fast food occasionally is not bad, but eating astronomic portions of it is, so stick to smaller servings.
  6. Eat whole grains: The outer bran of grains is richer, and whole grains provide healthier carbohydrates than processed ones.
  7. Eat a varied diet: Balance your diet with a variety of different food groups to ensure that you get all of the proper nutrition you need.
  8. Find out the recommended serving size: Research regular portions for food so that you don’t overeat.
  9. Keep healthy foods on hand: Make healthy meals and snacks easily accessible, so you’ll eat them instead of ones that are bad for you.
  10. Eat plenty of eggs: Eggs are high in protein and full of vitamins.
  11. Steam your vegetables: Protect the antioxidant properties of your vegetables by steaming them instead of boiling or microwaving them.
  12. Avoid processed foods: Do your best to eat foods as close to their natural state as possible.
  13. Buy frozen vegetables: Make eating vegetables more convenient by buying and preparing frozen vegetables.
  14. Eat lean protein: Get your protein from chicken, beans, and dairy products.
  15. Drink tea: Most teas are full of polyphenols and antioxidants that not only make you healthier, but can clean your teeth.
  16. Just stop eating junk food: It’s obvious and simple, but effective. Don’t eat anything that comes in a box.
  17. Avoid eating in front of your TV: Pay attention to what you’re eating, and avoid sitting in front of the TV, computer or other distractions at mealtime.
  18. Eat from a smaller plate: Use salad plates instead of dinner plates to shrink your portions.

Eating Out

Going out to eat is fun and convenient, but restaurant menus are filled with landmines. Here are a few ways to find healthy food while eating out.

  1. Ask for what you want: If the meal you want only comes with fried chicken, ask if you can have it grilled instead.
  2. Look for the light options: Many restaurants have a light, low fat, or healthy section on their menu, so check it out.
  3. Request extra vegetables: Ask for more vegetables, and you’ll probably get them at no charge.
  4. Share: Split your entree with someone and you’ll get a much more realistic portion size.
  5. Get a soup or salad first: Eat a healthy starter, and you’ll eat fewer calories overall.
  6. Stay away from hidden fats: Descriptions like creamy, stuffed, sauced, or breaded generally indicate that the dish is heavy with fats.
  7. Avoid fancy drinks: Most mixed drinks like margaritas or pina coladas are full of sugar. Drink wine, beer, or a simple cocktail instead.
  8. Eat fish: Eat on the lighter side and order fish-just be sure to avoid fish that’s heavily sauced or fried.

Illness

Keep allergies, colds, and other nasties at bay with these small steps.

  1. Get rid of dust mite breeding grounds: Allergy sufferers can keep symptoms under control by avoiding stacks of books and magazines, stuffed animals, and pillows, all of which are great environments for dust mites.
  2. Wash your hands: Protect yourself from germs and illnesses by washing your hands frequently.
  3. Jog in the evening: If you suffer from a pollen allergy exercise outside in the evening when pollen counts are lower.
  4. Carry hand sanitizer: For times when you can’t wash your hands, keep some hand sanitizer ready.
  5. Go to free screenings: Even if you don’t have insurance, you can take advantage of free preventive screenings for illnesses like skin cancer and high blood pressure.
  6. Sleep with your windows closed: If you like to sleep with the windows open, but you wake up with allergy symptoms, close your windows and use a fan instead.
  7. Take a multi-vitamin: Get the vitamins your body needs to protect itself by taking a multi-vitamin every day.
  8. Eat plenty of fiber: Avoid digestive illnesses by cleaning your digestive tract with lots of fiber.
  9. Keep your animals out of your bed: If you’re allergic to pet dander, you need to avoid letting your pets sleep in your bed with you.
  10. Sleep well: One of the best ways to prevent illness is to get a good night’s rest every evening.

At Work

You spend a lot of your time at work, so make sure you’re in a healthy environment with these tips for the office.

  1. Spend some time outside: Get out of the office and see the sun, even if it’s just for a minute. Even better, use your lunch hour to take a stroll around the block or head to the gym.
  2. Pack your lunch: Don’t leave your lunch up to the fast food joint around the corner. Pack a healthy lunch ahead of time, and you’ll know that your lunch is good for you.
  3. Cut down on coffee consumption: Don’t put yourself on an energy roller coaster-avoid using caffeine as a way to get energy throughout the day, and use water and healthy food instead.
  4. Keep healthy snacks: Stay away from the office cookie jar and stock up on dried fruit, nuts, and bars instead.
  5. Clean your desk: Ban bacteria from your desk by wiping down surfaces like your keyboard and telephone on a regular basis.
  6. Be careful with buffets: Avoid overindulging at office buffets just because the food is there.
  7. Get away from it all: If you are suffering from intense levels of stress, step away from your office for a few moments by taking a walk in the halls or getting up to grab a glass of water.
  8. Resist the temptation of free food: Don’t eat free food unless it’s at least marginally healthy and you’re actually hungry. Don’t forget to exercise portion control, either.

Sleep

A good night’s rest is vital to your well being, so follow these tips for more quality sleep.

  1. Create a sleep ritual: Read a book or drink a warm glass of milk every night before bed to improve the quality of your sleep.
  2. Sleep with your lights off: Keep your sleep hormones in check by sleeping with your lights off, including TVs.
  3. Don’t drink before bed: Drinking alcohol before bed might put you to sleep, but the quality of your rest will be affected.
  4. Don’t use an alarm clock: This is a challenge for most, but you’ll get better sleep if you go to bed early enough to allow your body to wake naturally.
  5. Pay attention to light exposure: Do most of your sleeping when the sun is down, and you’ll have higher quality sleep.
  6. Take a nap: Refresh yourself with a quick afternoon nap.

Mental Health

Be happier, satisfied, and more self confident by following these tips for mental health.

  1. Allow yourself to relax: Let go of your tensions and find a fun hobby that you can enjoy.
  2. Read: Exercise your brain with a good book.
  3. Adapt to change: Don’t resist change-just be patient and learn to adapt.
  4. Read something new: If you usually read mysteries, pick up a classic novel instead to give yourself a variety of reading material.
  5. Practice good self esteem: Give yourself credit, cut down on criticism, and be confident for a more healthy outlook.
  6. Write: Use writing as a way to stimulate your mind, release thoughts, and improve your memory.
  7. Praise yourself: When you’ve done a good job, don’t be afraid to pat yourself on the back.
  8. Express your feelings: Find a way to let your feelings out, whether it’s by crying, singing, or writing in your journal.
  9. Learn something new: Make multiple areas of your brain get to work by learning a new skill.
  10. Turn your TV off: Spend more time actually living by turning off your TV and getting off the couch.
  11. Practice memorization: Practice memory games like remembering shopping lists, to do lists, and other tasks.
  12. Avoid procrastination: Putting off the things you really need or want to do will only make you feel bad about yourself.
  13. Play brain games: Find crossword puzzles, brain teasers, or graphic illusions to improve your mental clarity.
  14. Meditate: Give your brain a workout and relax at the same time with meditation.
  15. Laugh often: See the humor in everyday life, and you’ll be a happier person.
  16. Listen to music: Use music as therapy to reduce stress, improve your memory, and even stimulate the immune system.
  17. Do brain training: Seek out courses, websites or books that will teach you how to make your brain work better and faster.

Beauty

These methods will make you healthy and enhance your outward appearance at the same time.

  1. Consider a detoxification: Consider cleansing detoxification diets to clean out your body from the inside out.
  2. Don’t over-wash your skin: Avoid going overboard by washing your face and body too often, or you’ll over dry your skin and produce more oil.
  3. Stay out of tanning beds: Golden skin may look good now, but your skin cells will pay a price. Limit your exposure to harmful UV rays, and never, ever visit a tanning bed.
  4. Trim your hair: Cut down on split ends and uneven hair with a regular trimming.
  5. Don’t drink or smoke: Drinking and smoking can accellerate the aging process and bring on harmful diseases.
  6. Don’t overdo hair treatments: Blow dryers, dying, and chemical straightening can all damage your hair.
  7. Be careful of UV rays: UV rays can damage your skin and cause skin cancer, so it’s important to limit your exposure to them. For most people, this means wearing appropriate clothing or sunscreen.
  8. Use natural beauty products: Steer clear of hamful preservatives and caricinogens by using natural products.

Relationships

Foster healthy relationships that support your happiness and mental health by following these tips.

  1. Spend time with healthy people: We tend to pick up the habits of people around us, so hang out with your friends that have healthy habits.
  2. Surround yourself with positive people: Stay away from naysayers and spend more time with positive influences.
  3. Know when to say no: Don’t let others demand too much of your time-say no when you really don’t want to do something.
  4. Cultivate friendships: Grow as a person by working on a successful friendly relationship with another person.
  5. Embrace: Get a hug or kiss from someone you care about every day.
  6. Tell stories: Solidify your memories and have fun sharing moments by telling stories to your friends and family.
  7. Don’t be afraid to ask for help: When you need a shoulder to lean on, say so. If you don’t have anyone, seek out professional help.
  8. Practice random acts of kindness: Feel better about yourself and make someone else feel good by doing something nice.

Fitness

Physical fitness is a large part of overall health, so make sure you’re implementing these methods for a healthier life.

  1. Just do it It doesn’t really matter what you do to be active, just that you do it, and you get started right away.
  2. Use free weights: Free weights are more challenging than exercise machines because they force you to stabilize the weight, allow natural movements, and will help you build functional strength.
  3. Do active chores: Fit activity into your daily life by seeing chores as a way to get exercise. Do lunges while you’re vacuuming and squats while you wash the car.
  4. Do whole-body exercises: Focus on exercises that will work out multiple parts of your body at the same time.
  5. Get at least 60 minutes of exercise daily: For at least 60 minutes every day, make sure you’re active. You can even break this time up into manageable 15 minute chunks.
  6. Have fun: Find something that’s both fun and active at the same time, like dancing or team sports.
  7. Pay attention to technique: Cut your risk of injury and improve the quality of your workout by using safe fitness techniques.
  8. Team up: Enlist the help of a friend who will work out with you to stay motivated and enjoy yourself.
  9. Be persistent: Focus on your long-term fitness goals and never give up.

Away from home

Traveling can take a toll on your body, so do your best to protect yourself by following these tips.

  1. Get vaccinated: Visit the CDC’s website to find out which immunizations you’ll need to take when traveling abroad.
  2. Drink bottled water: Often, local water supplies overseas will contain bacteria and parasites that residents are immune to, but can make travelers sick, so always bring your own sterilized water.
  3. Stay out of ponds and lakes: Just like local drinking water, you can pick up bacteria and parasites in still bodies of water like ponds or lakes. Chlorinated pools and the ocean should be safe, however.
  4. Brush your teeth with bottled water: Even if you’re drinking bottled water to avoid bacteria and parasites, you should remember to brush your teeth with bottled water, too.
  5. Peel your fruit and vegetables: Remove the skin from raw fruits and vegetables before you eat it.
  6. Bring extra medication: If you’re on a regular medication, bring extra doses along with you, just in case you run into delays or unexpected events.
  7. Spray for insects: Protect yourself from mosquitos and other pests by spraying yourself with a DEET insect repellent.
  8. Pack a first aid kit: With a first aid kit, you’ll have tools to deal with minor difficulties like diarrhea, motion sickness, and bug bites
By ambassador nita
Sampingan

Ten Simple Things You Can Do
to Get Healthy and Stay Healthy

Listed below are ten essential elements of good health. If you take all of the actions listed below, you will be much healthier.


Eat a Healthy Breakfast

As we work with patients to improve their diet, we continue to be amazed at how few people eat breakfast. Most either skip it entirely, or drink coffee and eat sugary pastries instead.

A healthy breakfast is the cornerstone of a good diet. It is a meal that provides the opportunity to eat a serving of whole grains, a digestible protein, and have a serving or two of fruit. The energy from a healthy breakfast can carry you through your morning in a more stable way than by eating stimulating foods such as sweets and coffee.

Studies have shown, for example, that people can lower their cholesterol by eating breakfast. This is due to several factors. Breakfasts tend to be high in fiber (fruit, oatmeal, whole grain cereals) which absorb cholesterol in the intestines for removal from the body. More importantly, however, when we skip breakfast, our bodies go for 10-16 hours with no outside source of energy. Our chemistry begins to shift to a mode of starvation, which increases appetite and changes how our bodies regulate blood sugar. We then tend to crave high fat and high carbohydrate foods and binge later in the day, resulting in taking in more calories than we need just as our bodies are primed to store energy in the form of fat.

If you are trying to improve your diet and nutrition and stay healthy as you age, eat a good breakfast every day. Vary your foods and try to get some protein if you have problems regulating your blood sugar.

To get you started, here’s a recipe for the Immune Support Breakfast which is very popular with students at the naturopathic medical colleges. We eat this a few mornings a week at our house.

Recipe:
4 cups rolled oats
2 cups oat bran
1 cup lecithin granules
1 cup flax seeds, finely ground
1 cup milk thistle seeds, finely ground
1-2 cups sunflower seeds
1-2 cups almond slivers (toasted or untoasted)
1-2 cups raw cashew pieces
Optional: raisins or other dried fruit to taste

Mix ingredients and store in an airtight container, such as Tupperware. In the morning, soak 3/4 to 1 cup of the mixture in soy milk, rice dream or juice for 30 minutes. Before eating, stir in 1-2 tablespoons of flax seed oil. Add fresh fruit if desired.


Drink Water

Drink at least eight 8oz. glasses of water a day.

Thoreau said that water is the drink of the wise man. Water is fundamental to all life on earth. Our bodies are made up of 60% water. It is involved in every function in the body, including circulation, digestion, absorption of nutrients and the transmission of electrical currents in the body which control our nerves, muscles and hormones. Due to its importance in proper elimination and detoxification, I’m fond of saying “The solution to pollution is dilution,” as water facilitates the elimination of waste products through urination, sweating, defecation, tears and mucus which line our respiratory and digestive tracts.

While we get water in many foods we eat and beverages we drink, pure water is often the best form to ingest. A recent study surveyed peoples’ various aches and pains, energy levels and sense of well-being. When they were instructed to drink 8 glasses of water a day and their symptoms were reevaluated, notable improvements were seen in improved energy levels, fewer aches and pains, and generally improved sense of health. Adequate water is an extremely inexpensive and efficacious health practice.

Water quality is very important. In many areas of the country, tap water may contain lead, radon, nitrates and other potentially toxic chemicals. Additionally chlorine and chloramines are placed in municipal water to decontaminate it. Recently, San Francisco changed from using chlorine to using chloramine. Flouride in water supplies is a controversial topic with some studies suggesting health risks associated with fluoridation.

For these reasons, I recommend using clean sources of water and the use of solid carbon filters, such as Multi-Pure, or reverse osmosis filters. Avoid water that is in soft plastic containers, particularly in hot climates, as these can leach plastics into the water. Nalgene bottles are a good type for storing and transporting filtered water.


Take a Good Quality Multivitamin/Mineral Supplement

Eating a health-promoting diet is an essential component of good health. While it seems to be common sense that eating a healthy diet provides all of the vitamins and minerals we need to enjoy good health and reduce the risk of chronic disease, numerous scientific studies have shown that using good quality nutritional supplements can go beyond addressing nutrient deficiencies and help you achieve optimal health.

A recent study commissioned by Wyeth Consumer Health found that daily use of a multivitamin by older adults is a relatively inexpensive yet potentially powerful way to stay healthy. The group studied the effects of taking multivitamins on five diseases: coronary artery disease, diabetes, osteoporosis, prostate cancer and colorectal cancer.

These researchers estimated that providing a daily multivitamin to the elderly would result in a five-year potential health care cost savings of approximately $1.6 billion, and avoidable hospitalization for heart attacks of approximately $2.4 billion because of improved immune functioning and a reduction in the relative risk of coronary artery disease.

There is evidence that both clinical and subclinical nutrient deficiencies are common in the US. In recent years, the US government has commissioned a number of comprehensive studies (HANES I and II, Ten State Nutrition Survey, etc) to determine the nutritional status of the US population.

These studies in general reveal that marginal nutritional deficiencies exist in approximately 50% of the US population, and that for some selected nutrients and selected age groups, more than 80% of people consumed less than the RDA (recommended daily allowance). While it is theoretically possible for us to get all of the vitamins and minerals we need from our diets, the evidence suggests the reality is many of us do not. Taking a multiple vitamin and mineral formula can in many ways be viewed as cheap health insurance.

While most Americans are deficient in some vitamins and minerals, the level of deficiency is not often obvious. Severe vitamin C deficiency as seen in scurvy is rare, though evidence suggests that marginal, or subclinical, vitamin C deficiency is quite common.

So, what do I mean by a good quality nutritional supplement? First of all, it is not a one-a-day RDA vitamin/mineral combination. RDA guidelines were originally developed to reduce the rates of severe deficiency diseases such as scurvy and pellagra. There is much scientific evidence that the optimal levels for many nutrients, especially the antioxidant vitamins such as vitamins C and E, are significantly higher than the RDAs for these vitamins. RDAs also do not take into account environmental and lifestyle factors, such as smoking, alcohol consumption and exposure to toxins that affect how we absorb and utilize vitamins and minerals.

A good quality supplement, in my opinion, contains higher levels of antioxidant vitamins and minerals. It also balances the minerals and vitamins in proper ratios for absorption and utilization by the body and contains few if any binders, excipients and other additives. While not necessary for many people, I often use ones with hypoallergenic ingredients to avoid reactions in sensitive people. Finally, vitamins and minerals should be in safe amounts and chemical forms that absorb well and are easily utilized by the body.

What this means is most good quality vitamin and mineral supplements are in the range of four to six tablets or capsules per day. I can recommend a specific formula to address your needs and advise taking two or three with both breakfast and dinner. This simple step can go a long way to insure you are not deficient in important nutrients, and is often a core part of one’s treatment plan. Typical monthly costs are approximately $1 per day for most formulas, and I prefer the Pure Encapsulations products as well as NF’s Women’s Formula.


Connect with Other People

By our very nature, humans are social animals. We nurture our young, form families and identify ourselves as part of larger social groups such as circles of friends, neighborhood ties, and memberships in clubs and organizations. Connecting with other people and forming bonds of communication and intimacy nourish our emotional and spiritual health as much as a healthy diet nourishes our bodies.

In this day and age, people can become increasingly cut off from others, leading to an increase in the prevalence of depression and feelings of isolation. Many go through their day-to-day lives surrounded by other people without making meaningful connections. The increasing use of the internet is a mixed blessing, allowing us to connect with other people via email and chat groups while remaining in the isolation of our homes. While the internet makes us feel connected, these communications lack the physical components of touch, body language and face to face communication.

We know that physical touch is extremely important to good health. Studies done in the 1930’s in orphanages have shown that infants who are touched and picked up thrive and grow faster than those who are left alone in their cribs. Being touched in our early lives has been shown to help our brains and nervous systems develop in healthy ways.

As Dean Ornish, MD, states in his book Love & Survival, the healing power of love and relationships has been documented in an increasing number of well-designed scientific studies. In one study involving almost ten thousand married men, those who answered “yes” to the simple question, “Does your wife show you her love?” had significantly less angina (heart pain) even when they had high levels of risk factors such as elevated cholesterol, high blood pressure, diabetes and EKG abnormalities.

In other words, no matter how well people manage the physical risk factors in heart disease, the major killer of US citizens, our perceptions of love and connections to others is a major risk factor that is often overlooked by ourselves and our doctors.

In another study, researchers at Johns Hopkins tested and followed male medical students in the 1940’s in order to determine if the quality of human relationships might be a factor in the development of cancer. Those who subsequently developed cancer were more likely to have described a lack of closeness with their parents than their healthy classmates, even 50 years later. Father-son relationships were particularly important to these male medical students.

Dr. David Spiegel, in a landmark study of women with metastatic breast cancer, found that women who regularly met for 90 minutes weekly for one year to express their feelings about their illness in a supportive environment lived on average twice as long as did other women who were not part of a support group.

The list of studies supporting the notion that intimacy, love and connections with others play an important role in our physical, mental, emotional and spiritual well-being is growing everyday.How can we stay connected with others in an increasingly disconnected world? There are many ways to do this. Keeping in regular communication with our families and friends, even if separated by distance, can maintain a level of intimacy and connection.

Expressing our love and affection to our partners and loved ones on a regular basis promotes intimacy and opens our hearts. Becoming involved in neighborhood organizations and groups that share our common interests increases our connections with our neighbors and creates bonds with those in our community, growing our circle of friends. Learning the names of people we interact with in little ways on a regular basis and greeting them personally grows our sense of connectedness with others.

I would be remiss if I didn’t include the role our pets play in fostering good health and connections with others. Pets have been shown to play hugely important roles in our mental and physical well-being, especially in the elderly, people dealing with chronic diseases, and people who live alone and feel isolated. Fortunately, San Francisco, recognizing this as an important public health issue, recently passed a law allowing people with specific needs such as the above can obtain a waiver to have pets in rental units that traditionally do not allow pets.

Our connection with others is an important part of what makes us healthy, and creating positive relationships provides a healing influence on our society at large. Make an effort to connect with others on a daily basis and I guarantee your happiness and sense of wellness will increase.

Top


Express Your Emotions Appropriately

Traditional Chinese Medicine (TCM) has always recognized that emotional factors play an important role in health and illness and notes seven emotions that particularly affect the body: joy, anger, sadness, grief, pensiveness, fear and fright. These emotions are not by themselves thought to be pathological and all constitute emotional aspects of healthy people. However, if any of these emotions are excessive over a long period of time or arises suddenly with great force, it can generate imbalances and illness.

Many theories of disease causation in TCM are based on inappropriate expression of emotions which leads to physical and mental symptoms. For example, inappropriate expression of anger is thought to affect the Liver. People who feel frustrated or irritable are often not expressing their underlying anger appropriately by talking about it or by creating change in their lives to relieve their frustration. This affects the function of the liver which helps promote the smooth flow of qi, or life energy, in the body. Consequently, this can lead to depression, achiness in the body, constipation, and inappropriate outbursts of anger. If the imbalance persists long enough, western diagnoses such as hypertension or tension headaches may result.

If holding in emotions or expressing them in inappropriate ways can lead to health imbalances which may lead to illness, endeavoring to express our positive and negative emotions in appropriate ways can be as preventive as exercising or eating a balanced diet. In our society, this takes awareness and careful choices of words as the expression of “negative” emotions such as anger or sadness is often discouraged socially. Nonetheless, it is important to be in touch with our feelings and to express them in an authentic way.

One way to appropriately express anger is through the use of “I” messages. Instead of saying “You make me so angry when you…,” try instead saying “When you …., I feel……” This takes ownership for feelings and provokes less defensiveness in the other person.

Learning to be in touch with emotions, expressing ourselves appropriately, and letting things go-it is not easy but produces rewards in enriching our emotional lives and our relationships and connections with others.


Eat Fruits and Vegetables

If you’ve heard it once, you’ve heard it a thousand times: Eat your fruits and vegetables! You probably already know that you are supposed to eat plenty of fresh produce every day. Here are some compelling nutritional facts that tell you why, as well as information about just how to go about getting enough into your diet.

Fruits and vegetables supply many nutrients that are important for your health. For example, dark-colored berries contain proanthocyanidins which are potent antioxidants. These, in turn, scavenge free-radicals (which cause cell damage), slow aging, and fight cancer. The orange color of carrots and sweet potatoes indicate their high levels of beta-carotene which the body converts into vitamin A. This vitamin is important for healthy skin and eyes. Popeye’s favorite, spinach, is a good source of vitamin A, vitamin C, iron and calcium. All fruits and vegetables supply the body with fiber needed for cholesterol regulation and proper bowel function.

Ok, so now you know why, but how? Whether you eat them raw or cooked, steamed or stir-fried, whole, chopped or mashed, it is best to start with fresh organic produce. Frozen is also good because the nutrients are fairly well preserved by freezing. Rather than getting too caught up in how many servings to eat, what constitutes a serving, or how many cups to eat for your caloric needs, I suggest you use the following helpful tips:

  • Emphasize vegetables in your meals, and choose fruits for snacks or dessert.
  • Eat the “rainbow”-Everyday choose fruits and vegetables that make a rainbow of at least 3 different colors.
  • Include dark green leafy vegetables every day.
  • The brightest and deepest colors indicate the highest levels of nutrients.
  • Eat a variety of plant parts: leaves, stems, roots, flowers and fruit.
  • At lunch and dinner, aim for half of your plate being vegetables. (And I don’t mean french fries!)

One great way to be sure to have a fresh supply of organic and locally-grown produce is to join a Community Supported Agriculture (CSA) program. Here in California, we are lucky to have so many wonderful farms nearby. Many of them offer CSA programs that provide consumers with direct access to economical farm-fresh produce. By paying a membership fee of $15-25 per week, you will receive a box of produce as well as a newsletter with recipes and information about the farm. Typically, you would pay quite a bit more than this at the store for the same amount of food. This system provides the farmers with another way to reach consumers and helps them with the investments necessary to grow quality fruits and vegetables.

Each CSA is unique in their offerings. For example, there may be different sized boxes, weekly or biweekly delivery, home delivery or neighborhood pick up locations; some items like fruit or eggs may or may not be included; and the membership may be monthly or all season long. Whatever your needs, you can find a CSA that will work for you. Because CSAs provide a variety of in-season produce, you may be introduced to vegetables that you don’t usually buy at the store. This is a great way to get in touch with nature’s cycles, try new foods, build a relationship with your farmer, teach your children about where food comes from, support sustainable agriculture, and be sure that you eat your fruits and vegetables.

Ten Simple Thin…

By ambassador nita