more notes than I can publish at the moment. So, instead of leaving you in
the dark until I do publish them, I’ve decided to post them here.
be removed when they become moot.
Ulnar Nerve Entrapment
Ulnar Nerve Routes
Spine Institute: Spine Conditions: Nerve Root: 'Ulnar Nerve Roots'
link contains a number of stretches and exercises. I’ve found latissimus
dorsi stretch to be most useful.
Bloq: Design: How To: 'Desk exercises: 10 easy routines for designers'
Bad posture (e.g. sitting with the head tilted
downward) can exacerbate things such as:
Posture Theory by Max Banfield (website)
'Six Tips For Fighting Bad Posture' (includes “Posture Theory” diagram)
The following article contains some interesting information
about behaviors that many people may not realize are making them tired.
Behaviors such as leaning against the back of a chair might be
keeping you awake, or leaning on an elbow and using the hand to support the
head. Pressure keeps you awake.
By avoiding things like this, creating a sensory deprivation,
health and behavior may be improved.
'7 Simple Mistakes That Are Making You Tired Everyday'
Sensory Overload and the Asian Concepts of Yin and Yang
Note: Additional information about Yin can be found in a post from 08/07/11 and 06/11/11
VisionHelp Blog: The Yin and Yang of Visual Streams
(also contains a link to the article The
Illusion of Independent Visual Streams – Cognitive Neuroscience 2010)
'Christian Yin Yang' from Sharp Iron (a blog)
Benefits from Placing Your Hands in Your Pockets
· Stretch your chest,
· Open up your lungs,
· Breathe more easily.
Posture: Rounded Shoulders: Effects (‘Putting
Hands in Pockets’)
Reduce arm tension
Muscle Tension: Arm Tension
Problems caused by too much lateralization (e.g.
exercising one side of the body more than the other):
Suggestions: Sensory Processing: Laterality: Too Much Lateralisation
Other Suggestions: Keeping a Checklist: Backsliding
Sensory Overload and the Asian Concept of Yang
“…Our modern world is completely out of balance with
the natural way of Yin and Yang, it is far too Yang; constantly
striving to go faster and further, filling everything with more and more
content. (This of course produces huge amounts of negative Yin
energy in terms of depression, apathy and devitalized food and air. But
that’s another story…). The end result is that we become stuffed with too
much input and become ill, tired, stressed-out, distorted and unhappy.
Overloaded by Yang (negative) we naturally become Yin
‘Letting go’ is a positive
function of Yin energy, a bit like releasing the pressure on a
pressure cooker. We just let the pressure flow out and do nothing to stop
it. We stop ‘holding on’. This is called Wu Wei in Chinese, or ‘action in
non-action’. It means actively yielding or choosing non-resistance as a
positive choice. It is sometimes described as "investing in
loss". We use the negative (Yin) to achieve something positive
(harmony), we let go. We learn to trust our Tao or ‘nature’. We
trust that it will balance us; we let go of our fear and relax.”
Dawn: 'Tai Chi & Letting Go'
is characterized as slow, soft, yielding, diffuse, cold, wet, and
passive; and is associated with water, earth, the moon, femininity and
Yang, by contrast, is fast, hard, solid,
focused, hot, dry, and aggressive; and is associated with fire, sky, the
sun, masculinity and daytime.”
Wikipedia: Yin and yang
Lifehack (blog): Topics: Productivity:
'Routing the Yin and Yang of Attention and Distraction' by Joel Falconer
Blinking reduces information overload
“The volunteers were found to blink more when they weren’t paying
‘What we suggest is that when you start to mind-wander,
you basically close your eyelid so there’s less information coming into
the brain,’ said Dr Smilek.”
Online: Science & Tech: 'Are you listening to me? Scientists find
blinking eyes mean the mind is wandering'
sure that as you use the computer, you blink softly. Try blinking
with the rhythm of the cursor as you type from time to time. Don’t
forget to breathe deeply as you blink.
This important exercise bathes and
massages the eye, rests it from the work of focusing for near vision,
relieves tension around the eyes, and breaks up the habit of staring, which
is harmful to the eyes. Most people with bad eyesight have lost the
ability to blink easily and often; when you see someone wearing thick
glasses, you’ll notice that they tend to stare without blinking.
They’ll also frown and squint with effort. Dr. Bates says that you
can either squint or see well.”
Blinking | The School for
Processing: Vision: The Bates System of Better Eyesight without Glasses:
Blinking and Breathing
Reposted from 6/05/05:
Virtual Reality (VR)
*Playing computer games in
third person mode (able to see your character) causes highway hypnosis and
problems with mobility/ocular motility?
*Playing computer games in
first person mode (looking through your character’s eyes) reduces
Research Topic: Mouth Breathing
breathing children, who do not receive sufficiently restful sleep, display
frustration, anger and reduced attention spans. As such, they are frequently
misdiagnosed as suffering from ADHD (attention-deficit hyperactivity
Effects of Mouth Breathing
Research Topic: Danger of Suppressing Yawns
To prevent airways in the lungs from collapsing by stretching the lungs and
nearby tissues. "This could explain why yawning seems to occur around
the time of shallow breathing (when tired, bored or just arising from
bed),’ Shmerling writes.”
Why is Yawning So Contagious?
People are attracted to bright computer screens and exciting
computer games, that create adrenaline and drama, for
fun or stimulation, or
because they’re bored, or
because they’re trying to
improve their concentration and tune-out distractions.
Over time these activities can make a person dependent on
computer use to improve concentration, and also make them less able to
tune-out distractions. Their concentration becomes more marginalized to myopic
and “near work” activities such as computer use. They experience sensory
overload. Their sense of space or spatial awareness decreases.
People may be attracted to other activities that increase their
adrenaline such as by leaning on their elbow.
Vision improvement interventions like the Bates method
seem to improve spatial awareness. In exercises like sunning and swinging a
person moves while focusing on an object. Other Bates activities like
blinking and breathing and palming seem to only rest and rejuvenate the
eyes. But other Bates activities such as distance viewing may also
Other interventions such as EMDR may improve spatial
Meditation, or the Bates palming exercise, or simply clearing
your mind, may be helpful for dealing with sensory overload.
Activities such actively listening or viewing sounds
and objects in your environment may help to improve concentration by
focusing on things that may be distracting.
New research topics:
Health Benefits of Eating Rice Cakes
Benefits of Mochi
and Schuster: Tips on Healthy Living: '6 Snacks to Attack Insomnia'
Celiac disease (food elimination diet [e.g. eating rice
Diabetes Association: Celiac Disease
Celiac disease and cognitive dysfunction or “brain fog”
The Center For
Development: 'Brain Fog' by Lawrence Wilson, MD
my adrenalfatigue.com: '18
Symptoms of Brain Fog'
Is it possible that pressure to parts of the face (such as
from supporting one’s head or sleeping on one’s side) can lead to canker
sores/mouth ulcers, and to increased permeability of the mucosal membrane
of the mouth?
Could this action cause substances such as allergenic foods,
or salty toothpaste, or lipophilic opioids (that are between the cheek and
gums), to be absorbed into the bloodstream? Could this cause hyperactivity?
Brain: Endorphins: An Excess of Endorphins (Endorphin Addiction)
Health : Health and Wellness: 'Great Breakfast Choices If You Have
Hypoglycemia or Low Blood Sugar Problems' by Sabrina Young
Green Living: 'Don’t lean on your elbows' by Tara Burner
If you drink coffee to wake yourself up, and you put a dairy
product in your coffee such as milk, you should consider the possibility
that the warm milk may be making you tired instead of waking you up.
I posted some information about the benefits of coffee on 01/07/10.
about tactile defensiveness from the web site ‘The Sensory Processing Disorder Resource Center’:
· The Sensory Processing
Disorder Resource Center’ (main page)
with Tactile Defensiveness
Defensiveness (information about children)
A Home Sensory Diet
symptoms of sensory and tactile defensiveness:
“Misinterpretation of sensory events
Irritated by sensory input that others easily ignore
Exaggerated avoidance responses
Touch is interpreted as painful, harmful, or a threat
Seeks unusual forms of tactile stimulation
Lashes out or threatens others to avoid approachment
Illogical preferences and clothing habits
Once aroused, difficult to calm
Disruptions in self care
Unusual pain responses
Unpredicted emotional outbursts
Avoids crowds and lines in stores
Unusual eating habits, dislike of mixed food textures
Dislike of fast moving visual input, become carsick easily
Balance problems and dislike of motion
Strong need for routine
by loud noises or background noises such as a light buzzing”
Sensory Connection Program: Sensory Defensiveness (PDF – Requires Adobe Acrobat Reader)
‘Virtual Personalities or Nobodies’
does that do to our real personality? Is our real personality the
sum of all our personalities in all of our environments, both real and
virtual? Certainly, all of our interactions influence us in some form, but
the level of control we have over our virtual interactions effectively
insulates us as individuals, and in a real sense we can now choose how to
react without the pressure of real time.”
Culture: Virtual Personalities or Nobodies
Health: Sleep and Dreams: Better Sleeping: Bedtime Routine : How to Go to
page lists some more acidic beverages. Maybe you might want to dilute some
of these beverages with water or ice cream:
Fit4Maui.com: Soda pH
seems that dehydration may increase the permeability of tissue, such as
tissue in the lower esophagus, and that drinking acidic, carbonated
beverages may exacerbate this condition, making it more likely for foreign
substances to be introduced into the bloodstream. Similarly, cankers might
also exacerbate this condition (more information about cankers in the 12/23/09 posting)
following article has helpful information about improving posture and
breathing, and helping to reduce stress:
News: 'Don't Suck In That Gut'
seems that slouching while sitting, and then leaning back on a chair, can
allow pressure from the chair to be distributed onto the rib cage and
lungs, and seriously restrict breathing.
“For those of
us who are healthy and not pregnant, caffeine is not the bugaboo that some have
painted it. On the contrary, it appears to offer significant health
benefits when consumed in moderation.
For the sake of overall health and well-being, stick with a limit of 300
milligrams of caffeine per day. An 8-ounce serving of coffee contains about
150 mg of caffeine, while the same size serving of tea has 40 to 120 mg. A
12-ounce serving of cola has 35 to 54 mg, as do some non-cola soft drinks,
such as Mountain Dew, Dr. Pepper and Sunkist Orange Soda. Meanwhile,
coffee-flavored ice cream has between 50 and 84 mg of caffeine, and a
1.5-ounce serving of dark chocolate has 31 mg.”
Right Live Well: Food Channel: Caffeine's Surprising Health Benefits
Mouth Sores, Food Allergies, and an excess of endorphins (Endorphin
“…Our brains naturally release endorphins in our
bloodstreams and the sore is numb afterwards for about 1/2 hour.”
Remedies: Home Remedies for Canker Sores
“When you bite your cheek or tongue, you create a
small wound that's exactly the same as a canker sore.”
Symptoms, Their Causes & Cures Cheek and Tongue Biting
sore: Causes - MayoClinic.com
A relationship between amalgam mercury fillings and canker sores?
“My name is Harry Dingey,
I am a retired Industrial Engineer from Rockwell International and I moved
to the Philippines 5 years ago from the USA. About
20 months ago they did a root-canal, filled my teeth with Amalgam mercury
fillings and crowned my two back teeth. Then few months later, I start to
get a bald spot on the right side of my tongue.
I did some research on the internet and discovered
I had what was called Geographic Tongue. Then about 18 months ago a started
getting these recurring canker sores (also called aphthous ulcers), they
would never completely heal up and was always located on the exact same
location as the Geographic Tongue (bald spot).”
- My Home Remedies
people become tired while sitting in front of a computer screen, sometimes
they rest one of their elbows on their desk/table and support their head
with their hand. This pressure on the head causes eyestrain. This pressure
may also increase circulation to that part of the face, which may be disadvantageous
if, for example, you are right handed/right eyed/right ear dominant and you
are resting the left side of your face on your left hand while resting your
elbow on a desk/table.
actions may cause difficulty with vision and hearing attenuation, such as
tilting your head toward the side of your non-dominant ear. This might
possibly exacerbate conditions such as amblyopia and hearing difficulties
such as the ‘cocktail party’ effect.
you’re nearsighted (having blurred distance vision), and you wear your
glasses while using a computer, this can lead to eyestrain and can also
lead to bad habits like slouching, to move further away from the computer,
and also pushing the computer screen farther away. The computer
screen should be at about an arm’s length distance.
I’ve recently been doing
an improvised stretch (please keep in mind that I’m not a physical
therapist). I sit in a chair and reach over with my left
hand, across my chest, to grab the back of the chair, reaching over the top
of it. (The top of my chair is below shoulder height). Next I lean slightly
forward and to the right, and cradle my right arm on top of my left arm at
the left wrist, as I am using the mouse with the right hand.
This stretch appears to be similar to the left and right shoulder stretches
on the following page:
Exercises for Stress Relief | Winter Health Guide | Reader's Digest
(this is the printable version of the page)
Note: the shoulder
stretches mentioned on this page (above) are posterior shoulder stretches,
and should be done with the stretched arm parallel to the floor, as is
noted at this link:
National Guard State Wellness and Fitness Plan: Training: Session 1:
Enhanced Physical Readiness Program: Physical Training: Warm-up
This page also includes
neck rotation stretches. These stretches are done when sitting, unlike the
one mentioned here on 08/07/09 which is done when lying down. I’ve personally
found the neck rotation stretches to be more effective when lying down.
following exercise might be helpful in reducing stress and eyestrain. While
doing this exercise try focusing on a point in the distance after you
turn your head to a side, but don’t strain your eyes:
Stretches Neck Muscles
on your back.
- Turn your head from
side to side, holding position each time.
Lie on the floor with a
phone book or other thick book under your head, then slowly turn your head
from side to side, holding position for 10 to 30 seconds on each side. Your
head should not be tipped forward or backward, but should be in a
comfortable position. You can keep your knees bent to keep your back
comfortable during this exercise. Repeat 3 to 5 times.”
of Buffalo: Aging & Technology Research: Health Info: Stretching Exercises
tension in the contralateral (opposite side of the body) latissimus dorsi
muscles, and other side muscles, may occur when using a computer mouse or
if you lean on your elbow and supporting your head with your non-mouse hand.
This may also occur when carrying loads with one arm, such as a shopping
muscle tension may lead to a decrease in breathing and an increase in
Back Exercise Menu: Latissimus Dorsi & Teres Major
is a ‘tooth friendly’ sugar. Early studies from Finland in the 1970s found
that a group chewing sucrose gum had 2.92 decayed, missing, or filled (dmf)
teeth compared to 1.04 in the group chewing xylitol gums. In another
study, researchers had mothers chew xylitol gum 3 months after delivery
until their children were 2 years old. The researchers found that the
xylitol group had "a 70% reduction in cavities (dmf)." Recent
research confirms a plaque-reducing effect and suggests that the
compound, having some chemical properties similar to sucrose, attracts and
then "starves" harmful micro-organisms, allowing the mouth to
remineralise damaged teeth with less interruption. (However, this same
effect also interferes with yeast micro-organisms and others, so xylitol is
inappropriate for making yeast-based bread, for instance.)
Xylitol based products are allowed by the U.S. Food and Drug Administration
to make the medical claim that they do not promote dental cavities.
A recent study demonstrated that a water additive for animals containing
xylitol was effective in reducing plaque and calculus accumulation in
approximately 40% less food energy, xylitol is a low-calorie
alternative to table sugar. Absorbed more slowly than sugar, it doesn't
contribute to high blood sugar levels or the resulting hyperglycemia caused
by insufficient insulin response.
also appears to have potential as a treatment for osteoporosis. A group of
Finnish researchers has found that dietary xylitol prevents weakening of bones
in laboratory rats, and actually improves bone density.
and upper respiratory infections
have shown that xylitol chewing gum can help prevent ear infections
(acute otitis media); the act of chewing and swallowing assists with the
disposal of earwax and clearing the middle ear, whilst the presence of
xylitol prevents the growth of bacteria in the eustachian tubes (auditory
tubes or pharyngotympanic tubes) which connect the nose and ear. When
bacteria enter the body they hold on to the tissues by hanging on to a
variety of sugar complexes. The open nature of xylitol and its ability to
form many different sugar-like structures appears to interfere with the
ability of many bacteria to adhere. Xylitol can be applied nasally
through a saline solution containing xylitol.
When applied nasally to 21 subjects in double-blind randomized controlled
trial, it significantly reduced the number of nasal coagulase-negative
Staphylococcus bacteria compared to the saline control. The researchers
believe that it increases the effectiveness of endogenous (naturally
present in the body) antimicrobial factors.
has been found to increase the activity of neutrophils, the white blood
cells involved in fighting many bacteria. This effect seems to be quite
broad, acting even in cases such as general sepsis 
recent report suggests that consumption of xylitol may help control oral
infections of Candida yeast; in contrast, galactose, glucose, and sucrose
may increase proliferation.
for pregnant or nursing women
is not only safe for pregnant and nursing women, but studies show that
regular use significantly reduces the probability of transmitting the
Streptococcus mutans bacteria, which is responsible for tooth decay, from
mother to child during the first two years of life by as much as 80%.”
Xylitol - Wikipedia, the free
like most sugar alcohols, has a laxative effect, because sugar alcohols are
not fully broken down during digestion. It has no known toxicity, and people
have consumed as much as 400 grams daily for long periods with no apparent
Dogs which have ingested foods containing high levels of
xylitol (greater than 100 milligram of xylitol consumed per kilogram of
bodyweight) have presented with low blood sugar (hypoglycaemia) which can
be life-threatening. Low blood sugar can manifest as loss of
coordination, depression, collapse and seizures as soon as 30 minutes after
ingestion. Intake of very high doses of xylitol (greater than 500 -
1000 mg/kg bwt) has also been implicated in liver failure in dogs, which
can be fatal. These are points of controversy, however, as earlier
World Health Organization studies using much higher doses on dogs for long
periods showed no ill effect. ”
Xylitol - Wikipedia, the free
Dietary Use Worldwide
2004, popular North American Trident gum was reformulated to include
xylitol, but not as the main sweetener (which are still aspartame, sorbitol
and maltitol). The green apple flavor can be found without
aspartame. It is also found in Smokey Mountain Snuff, and
IceBreakers brand Ice Cubes Gum from Hershey. A discontinued
sugarless gum, Carefree Koolerz, was sweetened exclusively with xylitol. Xylichew,
made in Finland (available in US), is also sweetened exclusively with
Altoids brand gum has
been sweetened with xylitol in order to reduce sugar content.
In 2006, William Wrigley Jr. Company reformulated their Orbit gum to
contain xylitol and released it under the name "Orbit Complete".
Critics have noted that the amount of Xylitol in some chewing gums is
small, and other sugar alcohols may be used in larger amounts. Xylimax
gum and mints have 1 gram of xylitol per piece, and xylitol is the only
sweetener. (available in USA)”
Xylitol - Wikipedia, the free
is widely used in Finland, its "home country". Many
Finnish confectioneries employ xylitol, or have a xylitol version
available. Virtually all chewing gum sold in Finland is sweetened with
formerly Spanish company Chupa Chups, now Dutch-Italian, makes a
xylitol-based breath mint, Smint, that it markets worldwide.
In China, Japan, and South Korea, xylitol is found in wide
assortment of chewing gums. There is a brand of gum named
"Xylitol" in all three countries. Japan also has a brand called
"Xylish". In addition, when Extra introduced xylitol-containing
products to Hong Kong and Guangdong, the word "xylitol" is
transcribed into Cantonese as "曬駱駝" (Jyutping: saai3 lok6 to4), which literally
means "suntan camel", and the camel is used as a figurative icon
in its advertisements.”
Xylitol - Wikipedia, the free
'Reject Emotional Drama and Become Motivated Again' by John Rocheleau
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