What Is Yellow Fever?
Yellow fever is a mosquito-borne viral disease common in sub-Saharan Africa. Illness ranges in severity from an influenza-like syndrome to severe hepatitis and hemorrhagic fever. Although it is quite rare for travelers to get yellow fever most countries have regulations and requirements for yellow fever vaccination that must be met prior to entering the country.
Tips to help you control your high blood pressure
Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.
If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.
Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.
Being physically active is one of the most important steps you can take to prevent or control high blood pressure and will help you keep your weight down. It will also help to reduce your risk of heart disease and enhances overall wellbeing. All you need to do is 30 minutes of moderate level activity preferably every day of the week - you can even divide the 30 minutes into shorter 10 minute periods if you are not used to regular exercise.
Exercise does not have to be strenuous; you should start slowly and build up the amount of exercise that you do.
It is not advisable, however, to lift heavy weights or to take on certain strenuous activities if exercise has not been gradually and appropriately introduced. If you are worried that your health could be adversely affected by exercise, i.e. you have a heart complaint; make sure that you are reviewed by your GP.
It is suggested that no more than 2.4 grams of sodium should be consumed per day. Read the labels and be aware of hidden sodium, which is known to increase blood pressure. Try not to add salt to your meals.
Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.
Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.
Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!
Keep the amount of units you consume to a minimum, as your body works hard to flush it out of your system and this will have an effect on your blood pressure (plus it will increase your weight).
It is recommended that men limit themselves to no more than one or two drinks per day and women should have no more than one drink per day.
If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.
Hair Care Info
Regular Care of Hair:
Taking care of hair is in fact much the same as taking care of skin. An effective hair care discipline involves cleansing, toning and conditioning routines carried out with religious regularity.
1. Care Of Oily Hair And Scalp Condition:
The principle of care for oily hair and scalp condition is the same as used for oily skin condition. The routine aims at removing the excess oil and to exfoliate skin cells which clogs up and suffocate the hair follicles in our scalp. The emphasis is laid on cleansing and toning routines. Since the hair has to be washed as frequently as it gets dirty and oily, a natural shampoo on a formulation of herbs such as amla, shikakai, trijla is ideal. Massaging hair and scalp is important for the well being as well as good growth of the hair. For dry hair, scalp massaging with oil is recommended. For oily hair massaging with toning lotion is suitable.
Home-made Cosmetics For Oily Hair:
A. Take some dry soap nuts(reetha) and soak them in water overnight. Mash them in the morning and strain the soapy solution. Add a tsp of shikakai powder and wash your hair.
If you are unable to make the shampoo cleanser at home, use this infusion recipe. Prepare it and mix in the shampoo you use.
B.To make the infusion, boil two handfuls of mint leaves in one and a half glass of water for 20 minutes. Strain the solution and mix in a 300ml bottle of shampoo.
Toning Lotion For Oily Hair:
Mix a tbsp of Malt Vinegar in a glass of water. Add a pinch of salt in it. Use 2 tbsps of it on your scalp and massage it with your finger tips twice a week. Leave the lotion on for one hour. Rinse with cool water, brush and set your hair.
2. Care For Dry Hair:
Dry hair tends to be thin and rough. It is susceptible to tangles, damage, breakage and split ends. The primary aim is to replenish the oil and the moisture in the hair.
Home-made Cosmetic Care For Dry Hair:
Below are given few natural recipes that are time-tested.
The Gentle Cleanser:
Beat an egg in a cup of the skimmed milk. When the foam becomes consistent, rub it into the scalp. Leave it on for 5 minutes. Rinse the hair thoroughly with water. Carry out this routine twice a week.
The Protein Conditioner:
Beat one tbsp of castor oil, one tbsp of glycerine, one tbsp of cider vinegar and a tsp of mild herbal shampoo. Apply it on scalp and leave it on for 20 minutes. Rinse with clear water.
A Special Massage Oil Toner
Buy a bottle of castor oil or coconut oil. Add a tsp of lavender essential oil in it. Heat a little and massage it gently on your scalp at night. Rinse or shampoo it out in the morning. Follow this routine at least twice a week.
Treatment of Brain Tumor
1. Which therapies are used to treat brain tumors?
2. Which medications are used for brain tumor patients?
3. What is radiation therapy?
4. What is stereotactic radiosurgery?
5. What is chemotherapy?
6. What are the newest chemotherapy drugs?
7. What is gene therapy?
1. Which therapies are used to treat brain tumors?
Surgery is the chief form of treatment for brain tumors that lie within the membranes covering the brain or in parts of the brain that can be removed without damaging critical neurological functions. Because a tumor will recur if any tumor cells are left behind, the surgeon's goal is to remove the entire tumor whenever possible. Radiation therapy and chemotherapy, in general, are used as secondary or adjuvant treatment for tumors that cannot be cured by surgery alone.
2. Which medications are used for brain tumor patients?
Steroids and anti-convulsants (to stop seizures) are the most common medications used for brain tumor patients. Steroids are given to reduce inflammation of tissues and control swelling of the brain, particularly before and after surgery. They do not kill tumor cells, but used alone or combined with other forms of treatment, can cause remarkable improvement in a patients condition. If used for only a few days, steroids generally cause no side effects, but used over a long time or withdrawn without monitoring, steroids may produce several side effects. You should discuss monitoring of the steroid and all possible side effects with you doctor.
Other drugs commonly used with brain tumor patients are anti-convulsants. Some are used to keep seizures from happening (prophylactic) while others cut short (abort) seizures that have already started. Some of the more common drugs now used to prevent seizures are Dilantin, Tegratol, Depakote, and Phenobarbital. It is important to remember that side effects of these drugs vary greatly from person to person. But if side effects are a serious problem, there are plenty of newer drugs that can be used, either alone or in combination with others. Newer drugs include Neurontin (gabapentin), Topomax (toiramate), Lamictal (lamotrigine) and Gabitril (tiagabine).
3. What is radiation therapy?
Radiation therapy is mainly used after surgery for tumors that cannot be removed completely, as well as for cases in which surgery would involve too great a risk to the patient. It may be given in a single dose each day, usually for 30 days with weekends off, or it may be "hyper fractionated" into two or more doses daily for the recommended course of treatment.
Standard radiation therapy delivers an external beam of radiation aimed at an entire region, such as the portion of the brain containing the tumor and typically delivers a daily dose of 1.8-2.0 Gy (Gray) to a total dose of 50-60 Gy over 5-7 weeks.
4. What is stereotactic radiosurgery?
Stereotactic radiosurgery is a non-invasive therapeutic alternative for treating brain disorders. Instead of a scalpel, clinicians using stereotactic radiosurgery technology aim multiple"pencil-thin" beams or arced beams of high energy particles directly at the tumor site while sparing healthy tissue as much as possible. With stereotactic radiosurgery techniques, a higher dose of radiation is delivered to the specific site (or tumor) of 15-20 Gy and is usually given in one day. Both Gamma Knife and LINAC X Knife are types of stereotactic radiosurgery.
5. What is chemotherapy?
Chemotherapy works to destroy tumor cells with drugs that may be given either alone or in combination with other treatments. A key problem with chemotherapy has been the difficulty in delivering sufficient amounts of drug directly to the tumor while sparing normal brain cells. Another problem is the blood-brain barrier mechanism that normally serve to keep harmful substances out of the brain - unfortunately, this same blood-brain barrier can also work to keep potentially helpful drugs out of the brain. Although chemotherapy is usually given by mouth or injected in the vein, some new techniques of intratumoral chemotherapy use either small pumps or biodegradable wafers to place the drug inside the tumor.
6. What are the newest chemotherapy drugs?
There is currently a great deal of scientific activity focused on the area of the discovery of new chemotherapy drugs, many with novel or alternative mechanisms of action (how drugs work). Following is a brief list of the various categories of chemotherapies being used to treat brain tumors: Cytotoxic Agents, Anti-angiogenic drugs, Differentiating agents, Anti-invasion agents, Cell signal transduction modulators and Growth factor inhibitors.
7. What is gene therapy?
Currently for patients with malignant brain tumors who have a recurrence after surgery, radiation therapy or chemotherapy, gene therapy may provide an experimental option for treatment. Using gene therapy, researchers inject a substance into the brain tumor that changes the genetic makeup of the tumor cells.
What is a brain tumor?
A brain tumor is an abnormal mass of tissue in which the cells grow and multiply without restraint, apparently unregulated by the mechanisms that control normal cells. One factor that distinguishes brain tumors from other tumors is that they arise in the skull, an organ encased by bone, and there is very little room for expansion with the skull. They are also among the few types of tumors that generally do not tend to metastasize or spread to other parts of the body.
Whereas certain brain tumors occur almost exclusively during childhood and adolescence, others are predominantly tumors of adult life. The patient's age appears to correlate with the site where some tumors develop in the brain. Although most primary tumors attack member of both sexes with equal frequency, some, such as meningiomas, occur more frequently in women, while others, such as medulloblastomas, more commonly afflict boys and young men.
The prognosis for patients with a brain tumor is as individual as the patients themselves. Your doctors will help you understand the possible consequences of your specific tumor.
Arthritis Info
Arthritis ('arth' meaning joint, 'itis' meaning inflammation) isn't a one-note story or even a few variations on a single theme; it actually consists of more than 100 different conditions.
These can be anything from relatively mild forms of tendinitis (as in 'tennis elbow') and bursitis to crippling systemic forms, such as rheumatoid arthritis. There are pain syndromes like fibromyalgia and arthritis-related disorders, such as systemic lupus erythematosus, that involve every part of the body. There are forms of the disease, such as gout that almost nobody connects with arthritis and there are other conditions - like osteoarthritis, the misnamed 'wear and tear' arthritis - that a good many people think is the only form of the disease.
True, many older people do have arthritis, but it's not just a disease of the old. Some forms of arthritis affect children still in diapers, while thousands of people are stricken in the prime of their lives. The common denominator for all these conditions is joint and musculoskeletal pain, which is why they are grouped together as 'arthritis.' Often that pain is a result of inflammation of the joint lining.
Inflammation is involved in many forms of arthritis. It is the body's natural response to injury. The warning signs that inflammation presents are redness, swelling, heat and pain. These are the same kinds of reaction the body has to a sliver in the hand, for example. When a joint becomes inflamed, it may get any or all of these symptoms. This can prevent the normal use of the joint and therefore it can cause the loss of function of that joint.
There are more than 100 joints connecting the body's 206 bones. Most of the major bone connections in the body are joints designed to allow a broad range of motion. There are different kinds for different functions: ball-and-socket (hips and shoulders), saddle joints (which connect thumb to hand), hinge joints (fingers and knees) or pivot joints (wrists).
Tied together by ligaments, the bones of joints are capped with a smooth substance called cartilage. This tough elastic material acts as a shock absorber and allows the bone ends to glide smoothly across each other. If the cartilage is destroyed (as in osteoarthritis), the bones of a joint can grind against each other causing pain, loss of mobility, deformity and dysfunction.
Between the bones is a joint cavity, which gives the bones room to move. The joint space between two bones is enclosed by a capsule that's flexible, yet strong enough to protect the joint against dislocation. The inner lining of this capsule, the synovium, produces a thick fluid that lubricates and nourishes the joint. In many forms of arthritis, the synovium becomes inflamed and thickened, producing extra fluid which contains inflammatory cells. The inflamed synovium and fluid can damage the cartilage and underlying bone.
No one knows what causes arthritis, though scientists have uncovered a host of clues. Something can be done to manage most forms of arthritis, but it's very important that a correct diagnosis is established early. Most therapies work best when started early in the disease process. You can read more specific information under Types of Arthritis.
Hot Health & Fitness Finds
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Truth: Water acts as a natural diuretic. It will help flush out your system of toxins.
Hot Health & Fitness Finds
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Truth: Water acts as a natural diuretic. It will help flush out your system of toxins.
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Just like brushing your teeth, healthy habits should be cultivated on a daily basis. The following is a guide to daily tasks:
1. Activity should be a daily occurrence. Walk, run or jump for a minimum total of 20 minutes a day.
2. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter. It protects against climatic toxins too. Moisturize skin daily.
3. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein. Avoid sweets and other processed foods.
4. Meditate or spend a minimum of five minutes daily in quiet time.
5. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.
6. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain atrophies with lack of use.
7. Hug somebody.
Health and Fitness Make the Difference Between Living Well and Living
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Excess exposure to sun may cause to dark patches, premature aging and loss of moisture from the skin.
Physical protection is very necessary for skin and sunscreens lotions or gels provide this protection.
People should remember the following tips while purchasing and using any sunscreen products:
One should wash off the face and neck when come back to home from anywhere with a mild soap or medicated face wash for removing the dust, dirt and other elements from the skin.
If one is going outdoors for very long time, make sure about the using of mild cleanser on the exposure areas.
One can shield the face with use of foundation or moisturizer from the pollutants.
Wear a long hat or shirt with long sleeves before going under the sun.
One should always apply sunscreen with SPF after swimming or reapply sunscreen lotions or gels every two hours, if one stays under the sunrays for long-term period.
Avoid sun lamps and tanning booths.
Choose a sun block that blocks sunrays
The first thing you should know before caring the skin is to know which type of skin you have. There are five kinds of skin:
A glowing, smooth skin is one of the first things that is noticed in an attractive, well groomed person. But this happens only when you are healthy.
For healthy skin, you should have healthy diet, a diet which contains proper amount of minerals, vitamins and proteins. Diet is not the alone factor, hygiene is also important factor for healthy skin. The most important factor is the cleanliness. Face should be washed regularly with warm water and soap removes oil, sweat, dirt and bacteria.
Ordinary washing of the face does not remove grease, dust, perspiration, dirt, stale make up and bacteria from the skin which cleansing do. Cleansing creams goes deeper into the pores and wash them thoroughly. Always apply a cleansing cream on cheeks, chin, neck and forehead. It should be done two times a day once in the morning and one before going to bed.
The steaming is done to open the pores. It has the benefits of face scrubs, masks and creams. Take a broad pot and fill it with water, lower your face over the pot, covering your head and pot, so that the steam is directed onto the face. Then dry your face with a dry towel. Steaming should be done once in a week. Apply a moisturizer, and massage the face and neck. Then steam your face. Take a cotton ball and gently wipe your face. This will help to clear off the dead cells and increase the blood circulation.
An astringent helps to stop bleeding and reduce the body secretions as they cause blood vessels and tissues to contract. Shave lotions, cologne and cleansing creams are made from astringents only. As they are antiseptic they are helpful in treating acne. After steaming the face, wipe your face and neck with astringents. They are used to make after shave lotions, cologne and other skin preparations like cleansing creams.
You should tone your skin for youthful and rejuvenated feel because due to age and other things like weather, pollution and other harmful things in atmosphere, the face and other body parts starts sagging and start showing wrinkles.
Dry skin and wrinkles appear on face as the epidermal cells gradually lose their capacity to produce new cells while the dermis that produces collagen loses its elasticity. Toners are used to clean the oil from the skin. They may cause skin feel tighter because of skin irritation. The skin is freshened by skin toning lotions. They help to increase the blood supply to the skin
The main function of moisturizer is to prevent loss of moisturizer and dehydration of the skin. It also helps speed up the process of cell renewal. It must have the ingredients that supply vitamins, minerals to the skin. There are creams that boost the natural waterproofing barrier of the skin and soothe the skin by its natural surface oils.
For the cleaning process of skin care free packs or masks are essential. They help to stimulate the blood circulation, tone the muscle and maintain the elasticity of the skin. They eliminate the dirt and grime from the pores in the skin.
It tightens the skin in half an hour and makes feel fresh and younger.
Coughs Prevention Tips
Supplements
Vitamins A, C and E are beneficial with conditions that cause coughsCoughs Prevention Tips
To control the steam, bend over the steaming water while holding a towel over your head. Try some of these aromatherapy oils. Inhaling essential oils can stimulate your lungs to expel phlegm.
Cypress Add three drops each of cypress and juniper oil and a drop of ginger.
Cedar Dilute 3 drops of oil of cedar in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
Add 10-15 drops to a pot of steaming water and inhale the vapors
Eucalyptus Add a few drops of eucalyptus to a carrier oil and rub on your chest.
Put 10-15 drops of oil in boiling water and inhale the steam. Eucalyptus is a good decongestant and expectorant. You can also add three drops of hyssop oil.
Jasmine Use the oil in a burner or put a few drops on a handkerchief and inhale the fumes.
Myrrh Add a few drops of myrrh to a carrier oil and rub on your chest. This will help reduce mucus.
Peppermint Dilute 3 drops of peppermint oil in one teaspoon of carrier oil, such as olive, sweet almond or jojoba, and massage onto your chest several times a day.
Add 10-15 drops to a pot of steaming water and inhale the vapors.
Pine Put some essential pine oil in a burner to soothe the throat. You can also place a few drops on a handkerchief and inhale the fumes.
Thyme Add 10-15 drops of this oil in a pan of boiling water and inhale the fumes, in an infuser, or place a few drops on a handkerchief and inhale.
Massaging using oil of thyme may also be helpful in relieving your cough. Put 5 drops in ¼ cup olive oil and massage your neck and upper body. Thyme is an excellent expectorant and has been used for centuries to heal respiratory conditions.
Rub the padded area below your big toe in various directions at the first sign of a cough. Also, hold back the toes and press on the raised area with your thumb. This will help relieve chest congestion.
Coughs Prevention Tips
What is Coughs?
A cough is the body's response to inflammation or irritation in the throat, larynx, bronchial tubes or lungsA dry cough will be raspy and without phlegm and may be due to smoking, asthma, dust, foreign matter, pollution, or come after a sore throat.
Another cause of your dry cough could be a climate-controlled building. The heating and cooling systems dry the air and your respiratory membranes, too. Rapid temperature and humidity changes upon entering a building add to the problem. Chronic coughing, sneezing and a runny nose may be the result. If you work in a climate-controlled building, avoid cold drinks and food as they interfere with your body's ability to maintain its optimal temperature. During the air-conditioning season cold foods and drinks affect your body's temperature and its ability to adjust to the building's conditions; instead drink hot liquids and eat warm foods. When your building is heated, drink fluids at room temperature. You want to soothe the mucus membranes and moisturize your throat.Inhaling steam from a pan with one of the essential oils mentioned above added is particularly helpful with dry coughs.
Aloe vera juice Mix equal parts of aloe vera juice and honey and take a tablespoon or two as needed. Good for a smoker's cough.
Apple cider vinegar Sprinkle apple cider vinegar on your pillowcase before bedtime.
Put 1 or 2 teaspoons of vinegar in a glass of water and keep beside your bed to use when you feel the tickling sensation coming on. Take a few swallows as needed. Vinegar dissolves mucus and reduces inflammation.
Mix ½ cup of honey with 3-4 tablespoons of vinegar. Take one tablespoon before going to bed or during a coughing fit, and throughout the day, as needed. Stir well before use.
Comfrey Take a comfrey tea for dry persistent coughs. Comfrey should not be taken for long term use as it may cause liver damage.
Codonopsis root Use a decoction, tincture or powder for chronic coughs.
Garlic Mince a clove of garlic and place in a small bowl; cover with honey and cover the bowl with plastic wrap; marinate overnight. Take one tablespoonful upon awakening, then throughout the day, as needed.
Honey Add a tablespoon of honey to a glass of boiling water and drink as needed. This will soothe the throat.
Horehound lozenges help suppress a dry cough.
Licorice root Take 5 grams of powdered root with honey three times a day. You can also make a decoction by using ½ teaspoon to one cup of water. Take three cups daily. Licorice has soothing and anti-inflammatory properties, and is an expectorant. Do not use if you have high blood pressure.
Tea Make a tea of wild cherry bark, slippery elm or red clover. Sweeten with honey.
Zinc lozenges are helpful.
Antimonium tart Is to be used if the cough is loose and rattling with little or no phlegm and breathing is painful.
Bryonia Use when a cold has gone to the chest and turned in to a hard, dry cough.
Drosera Use for a cough after which you have a whooping sound or with vomiting.
Ferrum phos. Is beneficial for a hard, dry cough with a tickle.
The obvious causes of coughing are colds, flu, bronchial infections, sinus congestion, smoking, and the need to rid the throat of foreign matter.
But did you know that heartburn is one of the leading causes? For some unknown reason heartburn is the cause for about 10% of chronic coughers. See our Heartburn section for suggestions to relieve both the heartburn and coughing. Dust, pollen and chemicals are other sources of irritants. Also, some drugs, most notably ACE inhibitors used for high blood pressure, have coughing as a side effect in 21% of the people using them. Coughing is also a common symptom of asthma. The sound of your cough may indicate its cause. Below is a list of the cough sounds and what that may indicate:
A barking cough - bronchitis or croup
A high-pitched cough - your vocal cords are involved and the airways have become narrowed
A wheezing cough - asthma and/or bronchitis
A loud, gasping cough with difficulty getting air - whooping cough.
Constipation Prevention Tips
Practical Constipation Tips
Getting into a Regular Habit
Most people's bowels respond best to a regular habit. Some of us are too busy to make time for our bowels. Other lives a very irregular lifestyle which makes a habit difficult.
The bowel usually goes to sleep at night and wakes up in the morning. Eating, drinking and moving around all stimulate the bowel. The most likely time for a bowel action is about 30 minutes after the first meal of the day.
This makes it important not to skip breakfast. Try to eat at least something for breakfast and take two warm drinks. Try to make 5-10 minutes of free uninterrupted time about 30 minutes later. This is not always easy if your house is busy in the morning, so you may need to plan ahead or get up a little earlier while you retrain you bowel.
Sitting Properly
The way you sit on the toilet can make a big difference to ease of opening your bowels. The "natural" position (before toilets were invented) is squatting. Countries where squat (hole in the floor) toilets are still common seem to have less problems with constipation.
While actually squatting is not very practical, many people find that adopting a "semi-squat" position helps a lot. One of the footstools that toddlers use to reach a sink is ideal, 8-12 inches high (20-30cm). Position this just in front of your toilet and rest your feet flat on the stool, keeping your feet and knees about one foot (30cm) apart. Lean forwards, resting your elbows on your thighs. Try to relax.
Breathing
It is important not to hold your breath when trying to open your bowels. Many people are tempted to take a deep breath in and then hold their breath while trying to push. Try to avoid this. Sit on the toilet as described above, relax your shoulders and breathe normally. You may find it easiest to breathe in through your nose and out through your mouth.
If you hold your breath and push this is STRAINING and tends to close your bottom more tightly. Also, if you hold your breath, you are limited in how long your can hold this and when you have to take the pressure off and breathe, you tend to be back to square one.
If you find that you cannot help straining and holding your breath, try breathing out gently, or humming or reciting a nursery rhyme.
Pushing without Straining
The best way to open your bowels is by using your abdominal (stomach) muscles to push. Leaning forward, supporting your elbows on your thighs and breathing gently, relax your shoulders. Make your abdominal muscles bulge outwards to "make your waist wide". Now use these abdominal muscles as a pump to push backwards and downwards into you bottom. Keep up the gentle but firm pressure.
Relaxing the Back Passage
The final part of the jigsaw is to relax the back passage. Many people with constipation actually tighten the back passage when they are trying to open the bowels, instead of relaxing, without realizing what they are doing. This is like squeezing a tube of toothpaste while keeping the lid on!
To locate the muscles around the back passage, firstly squeeze as if you are trying to control wind. Now imagine that the muscle around the anus is a lift. Squeeze to take your lift up to the first floor. Now relax, down to the ground floor, down to the basement, down to the cellar.
Putting it All Together
This is a bit like learning to ride a bike. The above instructions tell you WHAT to do, but do not tell you HOW to do it. It sounds simple, but coordinating everything takes practice, and you have to work it out for yourself. Some people find it easier than others.
Sit properly
Breathe normally
Push from your waist downwards
Relax the back passage
Keep this up for about 5 minutes, unless you have a bowel action sooner. If nothing happens, don't give up. Try again tomorrow. It often takes several weeks of practice until this really starts to work.
