Notes: March '06

The Cause of Internet and TV Addiction?

www.causeof.org

Notes

March ‘06

· I have 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.

· Notes will be removed when they become moot.

03/24/06

Repressing Stress

I find that sometimes when I'm under stress I might bite my lip or tongue, or I might try to resist the urge to breath out my mouth (kind of like hyperventilation I guess) in order to hide the fact that I am experiencing stress.

Recently I've been allowing myself to breathe out my mouth when I'm stressed, instead of trying to suppress myself by biting my tongue. I think that suppressing breathing and allowing stress to build up probably exacerbates conditions such as dry eye syndrome, photophobia, myopia, and any other condition affected by stress.

It seems that mouth breathing for short periods of time might serve as a useful signal for determining your stress level. For example, you would probably breath deeper or more quickly when under stress.

It's important to note the negative effects that chronic mouth breathing and lip biting might have on TMD:

"Some clinicians believe strongly that oral habits such as tongue thrusting, mouth breathing, wide yawning, and nail, lip, or cheek biting, can precipitate a problem. Their argument is that putting the jaw in an abnormal position may weaken and wear down the structures of the joint in the same way a jogger's knees may eventually be damaged as the result of continuous stress. "

Can continuously biting one's own lips and tongue... - The Hyperacusis Network Message Board

It's important to note that chronic mouth breathing can lead to a whole bunch of problems:

· “If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased…

· Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult. During sleep, it predisposes one to loud snoring and irregular breathing and can lead to a serious condition called Sleep Apnea and heart conditions…

· Also, when mouth breathing, the brain thinks carbon dioxide is being lost too quickly and sensing this, will stimulate the goblet cells to produce mucous, slow the breathing and cause constriction of blood vessels…

· Breathing through the nose also limits air intake and forces one to SLOW down. Proper nose breathing reduces hypertension and stress for most [not all] people. Kind of like a speed control ( governor) on a car engine…

· The nostrils and sinuses filter and warm the air going into the lungs. The mouth breather bypasses this. The sinuses produce nitric oxide (NO) which is a pollutant but harmful to bacteria in small doses…

· Mouth breathing also accelerates water loss increasing possible dehydration…

· Snoring is a major social problem. It can also lead to major medical problems if snoring and mouth breathing combine to cause irregular breathing during sleep…

· What you do during waking hours carries over into sleep. Any opportunity for mouth breathing inhaling or exhaling will increase the chances of mouth breathing during sleep. Hospital studies have established that nocturnal mouth breathing is a primary cause of loud snoring. snoring is precursor to sleep apnea and apnea a precursor to heart attacks and dying in one's sleep...

· Chin-Up Strips are safe, inexpensive and easy to use. In fact, if you mouth breathe during waking hours you will want to

· USE THEM

· during the Exercises in the Optimal Breathing Improvement Program

· AS WELL AS SLEEPING.

· They are by now in many drug stores in the US. Ask your druggist for them. We include a sample in our Sleep program…

· Lessening of the common cold is another good reason for nose breathing…

· Get the click here.. Secrets of Optimal Natural Breathing manual for specific exercises, ergonomics, and techniques to develop or aid nose breathing…

· SINUS blockage and difficulty nose breathing. What would make spinal fluid leak out of your nose? Dr. Hanson: In patients who’ve had a head injury, their dura, which is the leathery material that surrounds the brain and encloses it, can tear and they can have cerebral spinal fluid leaking through the dura into the nose. They can also have the same problem after sinus surgery. In both cases, there’s a potential for bacteria to get into the lining of the brain, which is obviously a bad thing…

· COLDS AND THE FLU:

· SINUS CONGESTION:

· POST NASAL DRIP:

· ALLERGIES:
SINUS HEADACHES:

· BAD BREATH:

· EYE AND EAR PROBLEMS:

· DEVIATED SEPTUM…

· Sleeping on one's back is helpful as it helps maintain a consistent body position and allows gravity to assist the mucous to drain into the throat and not getting built up in the sinuses and nose. Our Sleep Program has several exercises to train one to go to sleep on one's back and stay there throughout the night. Some may find that sleeping on the back makes them snore more. This does not mean that sleeping on the back is bad only that snoring is even more important issue and should be addressed in several ways that we address in our sleep program. …

· Oral breathing increases pH [of blood?] and vocal effort by superficial drying of vocal fold mucosa…”

http://www.breathing.com/articles/nose-breathing.htm

3/21/06

· “…You may want to read up on phosphenes [e.g. seeing stars or seeing scintillating and ever-changing and deforming light grids] and how they are connected to our neural circuitry and their effect on how we see, how we visually interpret our environment...

· Also the Holographic Principle comes to mind when thinking about information being stored on a 2D surface and then it is projected using 3D light.

· Everything is essentially 'light'.”

“Another common phosphene is ‘seeing stars’, from a sneeze, from a blow on the head, or from low blood pressure [low blood volume also?] (such as on standing up too quickly or prior to fainting).”

http://en.wikipedia.org/wiki/Phosphene

“The most common phosphenes are pressure phosphenes, caused by rubbing the closed eyes [not a good idea to try this (see below)—especially if there are germs on your hands]. The pressure mechanically stimulates the cells of the retina. Experiences include a darkening of the visual field that moves against the rubbing, a diffuse coloured patch that also moves against the rubbing, a scintillating and ever-changing and deforming light grid [sometimes caused by palming incorrectly where pressure is applied to your eyes or your eye sockets—it’s important not to put pressure on your eyes and surrounding areas when palming; it’s also important to try to not put too much pressure on any one point on your forehead] with occasional dark spots (like a crumpling fly-spotted flyscreen), and a sparse field of intense blue points of light. Pressure phosphenes can persist briefly after the rubbing stops and the eyes are opened, allowing the phosphenes to be seen on the visual scene. Christopher Tyler (1978) has published some good drawings of pressure phosphenes.”

http://en.wikipedia.org/wiki/Phosphene

03/14/06

The OscarDehn site is down at the moment. The ‘Travel Eye Mask’ is also for sale at:

Buy Oscar + Dehn Sightseeing Travel Eye Mask Online at Beauty.com

03/13/06

Visors

*Allergies, Washable Visors

“Many people with dry eye suffer from photophobia — light, especially bright sunlight, hurts their eyes. In addition to wearing sunglasses or tinted lenses [I have personally stopped wearing tinted glasses because I felt that they were making me more myopic] in your prescription glasses or sport goggles, you can wear a sun visor. If you have eye allergies, however, you need a sun visor that is washable. You can order a washable, adjustable, affordable sun visor in a wide variety of colors from WalkersHatShop.com, or call them at 1-888-448-4767. They have styles for men as well as for women.

Another good reason to wear a sun visor if you have eye allergies is because suntan lotion probably hurts your eyes.”

DryEyePain.com: 'Alleviating Dry Eye Pain Made Worse by Allergies'

Sleep/Eye Masks

Note: The term ‘eye mask’ is used here to refer to actual masks which cover the eyes. Sometimes ‘facial creams’ or ‘facial masks’ are referred to as eye masks.

“Eye masks, also known as sleep masks, are used primarily as room-darkening sleep aids or therapeutic tension relievers.

· Users of eye masks position them for maximum comfort [want to avoid eyestrain—similar to ‘palming’ exercise] just before falling asleep.

· Some eye masks are designed to put a slight pressure [bad idea?] on the sleeper's eyes, while others avoid eye contact entirely.

· Therapeutic masks may contain aromatic herbs such as chamomile or lavender [lavender increases either alpha or alpha/theta brainwaves], or special gel packs which are heated or cooled before use.”

wiseGEEK: 'What are Eye Masks?'

“Eye masks intended as sleep aids create the effect of total darkness, which fools the brain into converting serotonin (a hormone associated with wakefulness)to melatonin (a sleep-producing hormone). Natural darkness is a known trigger for this phenomenon, so eye masks duplicate the circumstance of sundown. Creating total darkness can be a very effective sleep aid for

· Those on unusual sleeping cycles [e.g. sleeping late on weekends],

· Reclining on outdoor hammocks, or

· Traveling on airplanes.”

wiseGEEK: 'What are Eye Masks?'

“Another common use for eye masks is tension reduction.

· Headache sufferers often use herbal or cold-pack eye masks to encourage muscles around the head and neck to relax.

· Those prone to sinus headaches and stuffiness may also find heated eye masks provide effective relief.

· Herbs such as chamomile, lavender and peppermint [peppermint increases beta waves; peppermint may cause insomnia] have also been shown to create a feeling of well-being when used in eye masks.”

wiseGEEK: 'What are Eye Masks?'

“Not all eye masks are created equal. Consumers should try on various sizes and styles at the store before making any decisions.

· Some eye masks can shift positions if the sleeper prefers to sleep on his or her side or stomach.

· The mask area should fit snugly but comfortably around the wearer's eyes and nose without pinching or binding.

· The holding strap should feel comfortable around the head, not digging into the skin or allowing for too much slack.”

wiseGEEK: 'What are Eye Masks?'

“Retail stores may offer a few eye masks in their health and beauty sections, but outlets which specialize in bed and body products usually have a wider selection.

· Decide if you need a sleep aid or a stress reducer or perhaps a combination.

· Some aromatherapy eye masks also work well as room-darkening sleep aids. These should be tested, as some level of outside light may still come through the eye masks.

· Personalized eye masks are also available through mail order, and some models may feature fashionable designs or humorous logos.”

wiseGEEK: 'What are Eye Masks?'

“[for dry eye pain, made worse by allergies] Avoid sleep masks (used to block out light) that cannot be washed. One that you can wash, and that you store in the refrigerator to keep it cool, is available at OscarDehn.com…[Click ‘Shop’]…Get the ‘Eye Travel’ mask, not the one that contains aromatic oils [this currency converter might be helpful if you don’t live in the UKl]. Clean it with rubbing alcohol or with baking soda. Do not freeze this eye mask, and do not put it in the microwave.”

DryEyePain.com: 'Alleviating Dry Eye Pain Made Worse by Allergies'

03/10/06

Hats/Visors and Male Pattern Baldness

“make sure to let your scalp breathe for at least 7 hours a day (don't sleep with a hat on…”

http://www.askmen.com/sports/health/21_mens_health.html

Exercise/Swiss/Physio Ball

*Introduction

“The exercise ball has additional applications in areas such as

· general fitness,

· strength or weight training, and

· exercise for pregnant women.”

http://www.spine-health.com/topics/conserv/rehab/ball/ball01.html

“The exercise ball - also called a Swiss ball or physio ball - is a conservative treatment option for back pain sufferers and is designed to help prevent further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it helps strengthen and develop the core body muscles that help to stabilize the spine.

With the exercise ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the Swiss [exercise] ball become stronger. In essence, individuals build strength in important back muscles and abdominal muscles without knowing it.

The exercise ball also uses what is called ‘proprioception,’ an awareness of where one’s hand, or foot, is in relationship to space. The instability of the exercise ball provides the body with constant opportunities to evaluate its orientation in space, developing and training the body’s natural awareness. Enhanced proprioception provides the body with increased balance and stability.

In addition, it is theorized that the type of spinal movement induced by using the exercise ball (small range, adjustment of balance) may help reduce pain by stimulating the body to produce increased amounts of natural pain inhibitors [endorphins?].”

http://www.spine-health.com/topics/conserv/rehab/ball/ball01.html

“The benefits of physio [exercise] ball exercise for people with low back pain include:

Simple and versatile way to start moving again after back pain episode
Improved muscle strength
Greater flexibility and range of motion of the spine
Enhanced balance and coordination of core muscle groups used to stabilize the spine and control proper posture while using the exercise ball
Increased tendency to maintain a neutral spine position during exercise”

http://www.spine-health.com/topics/conserv/rehab/ball/ball01.html

*Choosing the Right Size

“A general guideline for height correspondence to diameter of exercise ball is as follows (this is assuming average body weight is proportional to height):

Exercise ball diameter	Person's height
45 cm	5' and under
55 cm	5'1"– 5'8"
65 cm	5'9"– 6'2"
75 cm	6'3"– 6'7"
85 cm	6'8" and taller

· If body weight to height is larger than the average proportion, sitting on the exercise ball will compress it down more, so individuals usually should try using the next larger exercise ball size in order to maintain the 90-degree rule [knees should be level or slightly lower than the pelvis].

· Another factor to keep in mind is that most exercise ball sizes have some adjustability to them. If the angles at the hips and knees are much greater than 90 degrees, some air can be released to compensate and vice versa.”

http://www.spine-health.com/topics/conserv/ball/ball01.html

3/09/06

Visors

*Light Sensitivity, Blue light: Effects

“Although the laboratory studies on animals seem nearly unanimous, the real world studies on people have produced conflicting results.

· Some studies positively link macular degeneration with any kind of light exposure,

· Other studies have found a weak correlation between macular degeneration and blue light exposure, and

· Yet a third group of studies has found no correlation at all between macular degeneration and sunlight.

One Australian study concluded that the problem is not total sun exposure, but exactly how sensitive you are to the sun.

It hypothesized that

· people who have plenty of melanin and don't tend to burn easily are at less risk for macular degeneration than

· people who burn easily or are bothered by sun glare.

· This study also concluded that people with blue irises are at increased risk for ARMD [age-related macular degeneration].

These results, which have not been replicated or confirmed, do not allow me to state absolutely that blue light contributes to the development of macular degeneration, but it is certainly plausible. Based on the possible benefit, I recommend wearing blue blockers, especially if you have fair skin [some connection between macular degeneration and hypovolemia?] and blue or light-colored eyes, if you have any other risk factors, or if you spend lots of time in bright sunlight, or on water, sand, or snow, which reflects sunlight. Alternatively, wear a sun visor when you are outside.”

http://www.mdsupport.org/library/blulight.html

*Neurolinguistic Programming:

Wearing a visor when using a computer can be helpful for

people who are experiencing visual overload (when people look up they’re visualizing)?

Wearing a visor when using a computer can be helpful for

people with hearing difficulties (e.g. auditory processing disorder, hyperacusis, cocktail party effect; when people look horizontally to the left and right, they're either remembering or constructing sounds.)?

*Wearing Visors in the Workplace:

“Here's how you can improve the lighting where you work:

· Use blinds or drapes and adjust them throughout the day.

· Wear a visor to shield your eyes from bright overhead lights.

· Move your workstation so that bright lights aren't in your field of vision.

· Use a low-watt desk lamp and direct it away from your eyes and computer screen.

· Avoid white reflective surfaces: desktops and tables should have a matte, medium reflective surface.”

http://www.safety.com/articles/reducing-visual-discomfort-at-your-computer-workstation.html (this article contains many additional tips)

“The visor was traditionally worn by old-time accountants and now more associated to the casino dealer. It seems that either traditionally it was the accountants’ role as [to be] money handler/dealer, or that this was copied from the accountants to show the dealer was in charge of the money.”

http://www.winningsupplies.com/products/Dealer_Visor

Monitor Visors/Hoods:

· danandsherree.com: Computers: 'Assembling A Monitor Hood For Cheap' (also contains some advice about purchasing monitor hoods)

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