THREE MINUTES TO STRESS RELIEF

Effective stress control results in the enhancement of both mental and physical well-being.  Exercise and practice of relaxation methods are the best ways to keep chronic stress in check, but it isn’t realistic to take a jog or a meditation break every time your are faced with a stressful situation.

 

You can, however, practice techniques like controlled breathing exercises when you feel your stress levels soaring.  The following exercise in breathing can be done for as little as three to five minutes at a time and is an effective way to halt escalating feelings of anger, tension and frustration.

 

Controlled Breathing Exercise: 

 Sit in a comfortable position

 Focus on your present state.  Block out intrusive thoughts.  Close your eyes if you wish

 Inhale slowly through the nose, taking several seconds

 Exhale through the mouth,  trying to make the exhalation last twice as long as the inhalation

 Continue this slow breathing for 3 – 5 minutes

 

If you like, you can increase the practice to 15-20 minutes per day.  With regular practice, you can train your body to relax in stressful situations using this exercise.

 

This exercise can also be effective in dealing with anxiety, panic attacks, stage fright, and fears (such as the fear of flying).  Taking a restorative pause to focus on your breathing can also be a valuable anger management tool.

TIPS TO IMPROVE MEMORY

Get organised

 Declutter your home

 Jot important events on the calendar

 Keep essential items in the same place

 Make a ‘to do’ list

Focus

 Do one thing at a time

 Focus on the task in hand and don’t be distracted​

 

Stay Mentally Active

 Do Crossword puzzles or the like

 Make small changes to your life pattern

 Take up a new hobby or interest

 

Socialise

 Meet friends and socially interact with them

 

Physical Activity

 Try to include some physical activity in your daily routine

 Physical Activity increases the blood flow to the heart and brain and may therefore help with your memory

 

Eat a Healthy Diet

 Eat a healthy and varied diet including fruit and vegetables

 Drink enough water to keep your body hydrated

 Drink alcohol in moderation

 

Manage Chronic Conditions

 Always follow your doctor’s treatment recommendations

 Finish prescribed medication

 Review your medication with your doctor on a regular basis

KEEP AN EYE ON YOUR SIGHT

Your eyesight is precious.

Here are five easy tips to prevent problems with your sight:

1. Get an eye test – even though you might not need glasses an eye test is a crucial health check for your eyes.   The early symptoms of sight loss often go unnoticed and are usually not painful so you may not realise you have a problem.   Early detection is vital in the fight against sight loss – so visit your local optician to get an eye test.

2. Do Not Smoke – smokers are more than twice as likely to experience sight loss in later life as non smokers.

3. Eat healthy – eating fresh fruits and dark green, leafy vegetables may delay or reduce the severity of eye conditions like age-related macular degeneration .

4. Keep fit – take regular exercise and monitor your blood pressure and cholesterol levels.

5. Wear 100 percent UV sunglasses – UV radiation and sunlight can damage your eyesight all year round.

NCBI website :www.ncbi.ie

TIPS TO AVOID INSOMNIA

These suggestions may help overcome transient insomnia (poor or inadequate sleep lasting from one night to a few weeks) and help you get a good night’s sleep.

  1. Don’t eat a heavy meal in the evening
  2. Don’t nap. If you must, try to limit naps to 15/20 minutes mid afternoon
  3. Make sure your mattress and pillow(s) are right for you and wash pillows regularly (excluding feather pillows)
  4. Keep a check on your alcohol intake
  5. Smoking can worsen insomnia
  6. Limit your caffeine intake in the afternoon and evening
  7. Try caffeine free tea or coffee
  8. Chocolate, cocoa and cola all contain caffeine
  9. Avoid eating, working or watching television in bed
  10. Try to get up at the same time every morning, even at the weekend
  11. Exercise regularly in the mornings; do yoga or stretching exercises in the evening
  12. A healthy diet equals good quality sleep
  13. ‘Wind down’ before bedtime


SEVEN TIPS TO IMPROVE MEMORY

  1. Get organised:
    • Declutter your home
    • Jot important events on the calendar
    • Keep essential items in the same place
    • Make a ‘to do’ list
  2. Focus:
    • Do one thing at a time.
    • Focus on the task in hand and don’t be distracted
  3. Stay Mentally Active:
    • Do Crossword puzzles or the like
    • Make small changes to your life pattern
    • Take up a new hobby or interest
  4. Socialise:
    • Meet friends and socially interact with them
  5. Physical Activity:
    • Try to include some physical activity in your daily routine
    • Physical activity increases the blood flow to the heart and brain and may therefore help with your memory
  6. Eat a Healthy Diet:
    • Eat a healthy and varied diet including fruit and vegetables
    • Drink enough water to keep your body hydrated
    • Drink alcohol in moderation
  7. Manage Chronic Conditions:
    • Always follow your doctor’s treatment recommendations
    • Finish prescribed medication
    • Review your medication with your doctor on a regular basis

KEEP AN EYE ON YOUR SIGHT

Your eyesight is precious.
Here are five easy tips to prevent problems with your sight:

  1. Get an eye test – even though you might not need glasses an eye test is a crucial health check for your eyes. The early symptoms of sight loss often go unnoticed and are usually not painful so you may not realise you have a problem. Early detection is vital in the fight against sight loss – so visit your local optician to get an eye test.
  2. Do Not Smoke – smokers are more than twice as likely to experience sight loss in later life as non smokers.
  3. Eat healthy foods – eating fresh fruits and dark green, leafy vegetables may delay or reduce the severity of eye conditions like age-related macular degeneration.
  4. Keep fit – take regular exercise and monitor your blood pressure and cholesterol levels.
  5. Wear 100 percent UV sunglasses – UV radiation and sunlight can damage your eyesight all year round.

For more information visit the NCBI website – NCBI Website NCBI is the Irish national sight loss support organisation