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Alberta Correctional Education Association Inside Education
December 2000

Health Advice


How to Get That Second Wind

Feeling run down? You'll turn things around in five minutes if you…
… Refuel. Snack on fiber-rich munchies, such as dried apricots, bananas, baby carrots or rye wafers.
Benefit: The fiber slows the release of glucose into your blood-stream and helps fight energy dips.
… Breathe Deeply. Every 1-2 hours, spend five minutes inhaling and exhaling deeply, hands on ribs. You'll promote calmness and mental focus as well as renewed energy.
… Go on an "Imagi-ation." Close your eyes and take a mental vacation by imagining a peaceful scene… on an island… in a meadow… by the ocean. Imagine yourself relaxing there.
… Call a Confidante. Use your personal support system - family, friends or co-workers - to quickly unload and unwind.
… Snap Out of it. Splash cold water on your face, snap a rubber band worn on the wrist or pop a breath mint - mint flavors are stimulating.
… Take a "Good News" Inventory. At the end of the day, jot down all the good things that happened. You'll be surprised at how much went right. Plus, you'll set yourself up for a good night's sleep… and energize yourself for tomorrow.

Common Headache Triggers

Headache sufferers spend more than $4 billion a year on over-the-counter pain relievers. But prevention costs you nothing. Here are five leading headache culprits to watch out for:

Stress: Frayed nerves are a frequent cause of "tension" headaches and may also trigger migraines. Ideas: take 30 minutes a day just to daydream, meditate or otherwise relax.

Diet: Certain foods contain substances that can trigger headache pain. Examples are caffeine, red wine, processed meats, chocolate, cheese, citrus fruits, lentils, snow peas and monosodium glutamate (MSG).

Eyestrain: Concentrating on one object for a long time (such as a computer screen) can cause temporary head pain.

Suggestions: Take occasional "eye breaks" by looking out a window… consider an eye exam to see if a vision problem may be a factor.

Sitting: Staying seated for long periods, especially if you're constantly on the phone or hunched over, can tighten muscles and lead to tension headaches.
Self-defense: Shift position… stretch one an hour… stand during phone conversations… take a lunchtime walk.

Sleep: Too little or, surprisingly, even too much sleep can bring on headaches.
Best: Control your brain's "clock" by going to bed and getting up at the same time each day - even on weekends.

Quick Hands-On Stress Relief

Got a minute? Get a massage - a self-massage, that is. These moves will relieve tension around your head, neck, shoulders and hand:

The scalp soother. Place thumbs behind your ears and spread fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.

The eye easer. Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase pressure for five seconds, then gently release. Repeat 2-3 times.

The shoulder saver. Place your left hand on the right side of your neck by your shoulder. Press fingers firmly into the muscle while tucking your chin in toward your chest. Exhale and hold for 10 seconds, release, then repeat on the left side.

The palm pleaser. Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your hand for 20-30 seconds. Then repeat on your left hand.


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