What is resilient approach?
Resilience involves the ability to face change and misfortune with realistic optimism, self confidence, and determination as you make an effort to adjust to and recover from challenges. Resilience helps people to maintain a good mood and protects them against negative thoughts.
Tips for increasing resilience in the face of challenges are:
- Credit should be given to self for the successes.
- Go easy on yourself if you make a mistake. Distract yourself in some other pleasurable activity.
- Try to view a mistake or setback as a learning opportunity.
- Find positive ways of looking to some situation and give away the negative thoughts.
- Be in touch with more positive people.
- Approach stressful situations with more flexibility and creativity.
- Learn the art of compromise in dealing with others.
- Face challenges.
- Embrace change.
- Use a step by step approach to problems.

One way to dissipate stress is by using your body, through the process of relaxing your muscles. When your muscles are tight or tense, the stress level of your body remains high. Shavaasana, also known as muscle relaxation, helps to reduce your stress levels. The way this works is, you focus on the major muscle groups one by one. What you need to do is, for each muscle group, tighten the muscle, keep tight for 20 seconds and slowly relax it. As you slowly relax your muscles, focus on the sensation of relaxation and feel your tension slowly getting released.

Is it possible to reduce problems like anxiety and depression through exercise?
Well yes, and there are some scientific reasons for the same. When stress levels are high, the body releases hormone such as adrenaline and cortisol. During exercise, the level of these hormones is reduced and exercise also leads to production of a chemical called endorphins. These are released by the brain and cause mood elevation and act as painkillers. When you exercise hard there can be a runner’s high, this is caused by endorphins.
The type of exercise is not that important as long as it leads to a workout for example: one of the easiest ways to do this is walking and jogging. This is another reason why elliptical trainers are getting more popular, because the vigorous workout not only help make you more fit but also reduce stress at the same time.

SYMPTOMS OF STRESS AND MENTAL TENSION

A large number of physical changes take place when a person is under stress. All these changes take place in a split second under the direction of the nervous system.
- Brain and nervous system becomes intensely active.
- Pupils of the eye dilate.
- Digestion slows down.
- Muscles are tensed.
- Heart starts pumping blood harder and faster.
- Blood pressure increases.
- Breathing becomes faster.
- Some hormones are released into the system along with glucose from liver.
- Sweating starts.
Stress in its earlier and reversible stages leads to :
- Poor sleep.
- Bad temper.
- Continual grumbling.
- Domestic conflict.
- Repeated minor sickness.
- Accident proneness.
- Frustration.
- Increase in alcoholic intake.

CAUSES OF STRESS AND MENTAL TENSION

– External factors include loud noises, blinding lights, heat or cold, X-rays, radiation drugs, chemicals, bacterial and various toxic substances, pain and inadequate nutrition.
- Internal factors include hate, envy, fear or jealousy.

REMEDIES FOR STRESS AND MENTAL TENSION

- SAGE : tea prepared from the leaves of sage should be given. The tea is prepared by pouring a cup of boiling water over one teaspoon of dried sage leaves. The water should be covered and infused for several minutes. Strain it and drink.
- HOLY BASIL : It is considered as an anti-stress agent. even healthy persons should chew twelve leaves of basil twice a day, morning and evening, for preventing stress.
- NUTRIENTS : Vitamins A and B, minerals like calcium, potassium, and magnesium reduces the feeling of irritability and anxiety. Vitamin A is found in green and yellow vegetables. Vitamin B can be found in cashew nuts, green leafy vegetables, yeast, sprouts and bananas. An element of vitamin B complex, pantothenic acid, is especially important in preventing stress.
Potassium deficiency is associated with breathlessness, fatigue, insomnia and low blood sugar. This mineral is essential for healthy hearty muscles. Nuts and whole grains are good sources.

Calcium is a natural sedative. Deficiencies can cause fatigue, nervousness and tension. Dairy products, eggs, almonds and soya beans are rich sources.

Magnesium is known as nature’s tranquillizer and is associated with the prevention of heart attacks. It is found in many fruits, vegetables, seeds, dates and prunes.

DIETARY CONSIDERATIONS

- Lifestyle of the patient needs to be changed.
- Optimum diet should be taken.
- Regular exercise and adequate rest.
- Foods like caffeine and many soft drinks, salt, sugar, cigarettes and alcohol should be avoided.

- Quit smoking as it increases the chances of heart diseases and stroke.
- Quit smoking so that you improve your sense of smell, taste and touch.
- Quit smoking as it increases the chances of developing cancers of the lung, mouth, tongue, throat and nose.
- Quit smoking as you get to save some money.
- Quit smoking to feel, look or smell better.
- Quit smoking as its addiction raises irritation and anxiety levels and decreases blood circulation and increases the chances of developing hearing loss.
- Quit smoking to improve your skin tone and texture.
- Quit smoking to reduce wrinkles.
- Quit smoking as it increases the chances of getting asthma and other pulmonary diseases.
- Quit smoking as it weakens the immune system and puts you at a greater risk for infections and illnesses.
- Quit smoking as it decreases blood circulation.
- Quit smoking as it increases the chances of developing hearing loss.
- Quit smoking as it raises irritation and anxiety levels.
- Quit smoking as it also give out passive smoke that puts your loved ones and others at an increased risk of heart disease.
- Quit smoking as it reduces the number of coughs, colds, and earaches.
- Quit smoking as it improves the color of your teeth and fingers.
- Quit smoking as current smokers have a 44 percent greater chance of developing type 2 diabetes than nonsmokers do.
- Quit smoking as it reduces your oxygen intake by almost 10 percent, and thus with the elimination of cigarettes, one can begin to feel better.
- Quit smoking as this could give one confidence to take control of other areas of their life.

Causes of Peptic Ulcer

- Helicobacter pylori : It is usually caused by a bacterial infection of Helicobacter pylori. It weakens the protective mucous coating of the stomach and duodenum, allowing acid to get through to the sensitive lining beneath. Both the acid and the bacteria can irritate the lining and cause an ulcer to form.
- Nonsteroidal anti-inflammatory drugs (NSAIDs): Long-term use of these pain relievers is the second most common cause of ulcers. These drugs block prostaglandins, substances in the stomach that help maintain blood flow and protect the area from injury.
- Cigarette smoking not only causes ulcer formation, but also increases the risk of ulcer complications such as ulcer bleeding, stomach obstruction and perforation.
- Evidences suggest that life stresses or personality types contribute to ulcer disease.
- Alcohol, coffee, colas, spicy foods, and caffeine have no proven role in ulcer formation.

Signs and Symptoms of Peptic Ulcer

- Sharp and severe pain and discomfort in the upper central abdomen.
- Ulcer pain occurs usually an hour after meals.
- It rarely occurs in night.
- Duodenal ulcer usually occurs between meals when stomach is empty and is relieved by food.
- The pain lasts for minutes to hours.
- It comes and goes for several days or weeks.
- Some other symptoms may include weight loss, poor appetite, bloating, burping, vomiting and
feeling sick to your stomach.
- Sudden sharp stomach pain that doesn’t go away.
- Black or bloody stools.
- Bloody vomit or vomit that looks like coffee grounds.

Why does being stressed out cause irregular periods?

When we are under stress, our adrenal glands are designed to secrete the hormone cortisol which has a direct impact on the sex hormones estrogen, progesterone, and DHEA.
Eating disorders, dieting, drug use, and reliance on stimulants like caffeine and alcohol are also interpreted by the body as kinds of stress. Poor nutrition seems to physically change the proteins in the brain so they can no longer send the proper signals for normal ovulation.

Irregular menstrual periods in young women may be a warning sign of a hormonal shortage that could lead to osteoporosis. Premature ovarian failure occurs when the ovaries stop producing eggs and reproductive hormones well in advance of natural menopause.

Treating Irregular Periods

Depending on the cause of your irregular periods, there may or may not be much you can do about them.
- Reduce your stress levels.
- Get help for your eating disorder.
- Don’t over exercise.

Medical Treatments

There are a few medical treatments which may be helpful in regulating your period:
- Hormonal Contraceptives : These contraceptives combine estrogen and progesterone and maintain your body’s hormones at specific and balanced levels.
- Hormone Supplements: If you have a specific hormone problem, such as overproduction of testosterone, hormonal supplements may be able to help regulate your periods.

Full body massage gives multiple health benefits. Few important of the many benefits are given below:
* Assists weight loss;
* Improves and increases blood circulation and the flow of tissue fluid (lymph);
* Nourishes the skin (with the right oils);
* Soothes and relaxes nerves;
* Assists in removal of deposits of tissue;
* Releases emotional and mental tension;
* Creates a feeling of well-being;
* Gives pleasure.
* Massage creates a feeling of well being while reducing anxiety. It creates awareness of body-mind connection, enhances a sense of harmony, and increases energy flow at all levels.
Few health disorders regular full body massage can treat effectively:
* Depression
* Infertility
* Eating disorders
* Post-operative recovery
* Autism
* Immune-suppressed systems
* Diabetes
* High blood pressure
* Sleep disorders
* Cancer related fatigue
* Low back pain
* Spinal cord injuries
A regular full body massage helps in:
* Stimulated lymph system
* Stimulated immune system
* Relaxed muscles
* Reduced cramps
* Increased flexibility
* Reduced recovery time
* Released endorphins
* Reduced post-operative scar tissue and edema
* Reduced migraine pain
* Improved range of motion
* Reduced depression
* Shortened labor and delivery in expectant mothers

Nicotine Withdrawal Symptoms :

- Cravings to smoke : Cravings for a cigarette are frequent and intense within the first two to three days after stopping. The cravings become less frequent over the next four or five days, but they may increase again and persist for many weeks. Deep breathing and immediate activity will help distract you from your craving. The worst of the cravings usually end within a couple of weeks after breaking free.
- Irritable, cranky : When the nicotine level declines, your body begins to sense the loss. This can cause tension and be symptomatic of the grief process. Deep breathing and exercise will help relieve irritability.
- Insomnia : Your sleeping patterns may be affected once you stop smoking. Difficulties in sleeping will occur due to the absence of nicotine in the brain. Furthermore, lack of sleep will affect your moods in the daytime and also leave you feeling tired and drained.
- Inability to Concentrate : Take regular short breaks from what you are doing, try to eat healthy energizing foods such as fresh fruit and vegetables, drink lots of water to keep the brain hydrated, exercise or keep active and get plenty of fresh air.
- Headache : Half an aspirin should do the trick, but beforehand try to relieve the tension by carrying out a few deep breathing exercises, drinking a glass of water, taking a relaxing bath, going for a gentle walk in the fresh air or lying down for 15 minutes or so. As a last resort take the aspirin.
- Cough : Drinking water and sucking boiled sweets may help to ease the cough, loosen the mucus in your lungs, keep your throat moist and flush the toxins out of your system.
- Tiredness : To boost your energy levels, avoid sugary and processed foods, drink lots of water, snack on seeds, nuts or dried fruit, go for a short but brisk walk if you are feeling tired, take a break from what you are doing and relax and make sure that you eat a good healthy breakfast, which will keep you going at least through the morning.
- Sore throat : A small number of people who stop smoking are affected by chemical changes in their mouths and may suffer minor problems including blisters, sores, and inflammation.
- Constipation, gas, stomach pain : Try to eat fiber-rich foods and lots of fresh fruit and vegetables; prunes are good, drink 8 glasses of water a day and carry out some gentle exercise to stimulate your bowels. Some say that eating chocolate helps too.
- Tightness in the chest : This happens because your body is getting more fresh air than usual. The extra air fills the lungs and makes them feel tighter. This symptom should last for only a day or two after stopping. See your doctor if it persists.
- Tingling sensations : After giving up smoking, your circulation will improve, as more of your smaller blood vessels will open up allowing more oxygen to flow through you body.
- Fatigue
- Dry mouth
- Sore tongue and/or gums
- Postnasal drip

- Drink plenty of water : It helps keep the skin hydrated, and helps clear out the system, which will not only mean beautiful skin, but feeling better all around.
- Blackberries, blueberries, strawberries, and plums : The common link between these four foods is their high antioxidant content.
- Salmon, Walnuts, Canola Oil, and Flax Seed : Loaded with essential fatty acids, they’re just what the skin needs to protect itself. Additionally, it also helps the skin look younger by giving it the nourishment it needs to keep it supple.
- Green Tea : Yet another liquid, but an incredibly beneficial one. Green tea has anti inflammatory properties and is rich in poly phenols. And, for an added benefit, helps the metabolism.
- Whole Wheat Bread : This item, while some might say has a less appealing flavor than, say, white bread, is healthy because it contains selenium. Selenium is a mineral that is helpful when it comes to skin cells, and, studies show, might even help skin damaged by the sun.

TOP NUTRIENTS NEEDED :
- Silica : Silica is a trace mineral that strengthens the body’s connective tissues – muscles, tendons, hair, ligaments, nails, cartilage, and bone – and is vital for healthy skin. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb.
- Zinc : Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer. Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs.
- Omega-3 Fatty acids : EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet. Omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil.

OTHER TIPS :
- Wash your skin everyday with a gentle, moisturizing soap.
- Wear sunscreen everyday, even in the winter or when it is cloudy out.
- Moisturize : Dry skin doesn’t heal as easily as soft skin, and therefore is more susceptible to other forms of damage.
- Exercise is good anytime and for multiple reasons, but it helps the skin keep elasticity, which will, in turn, help reduce wrinkles.

THINGS YOU SHOULD NOT DO :
- Avoid oily foods.
- Reduce stress.
- Be cautious in using different skin products.
- Avoid direct sunlight.
- Avoid breathing tobacco smoke.
- Alcohol dries the skin, so keep it off your skin and out of your diet for maximum skin protection.