by Hope Zvara | Feb 21, 2023 | Working With Hope
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Over-the-counter (OTC) medications are widely available at pharmacies and drugstores without the need for a prescription. They can be used to treat a wide range of minor ailments and conditions. Here are some of the most common basic ailments that can be treated with OTC medication.
1. Pain relief:
Pain can be caused by many factors, including injury, surgery, and chronic conditions. OTC pain relievers such as acetaminophen and ibuprofen are effective in reducing pain and inflammation. Acetaminophen is best for mild pain, while ibuprofen is better for moderate to severe pain.
2. Allergies:
Allergies are a common condition that affects many people. Antihistamines such as loratadine and cetirizine can be used for allergy treatment. They work by blocking the histamine that causes allergy symptoms, such as itching, sneezing, and runny nose.
3. Cough and cold:
Colds and coughs are common ailments that can be treated with OTC medication. Decongestants such as pseudoephedrine and phenylephrine can help to relieve nasal congestion. Cough suppressants such as dextromethorphan can help to reduce coughing.
4. Acid reflux:
Acid reflux is a common condition that causes heartburn and indigestion. Antacids such as calcium carbonate and magnesium hydroxide can be used to neutralize stomach acid and relieve symptoms. H2 blockers such as famotidine and ranitidine can also be used to reduce stomach acid production.
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5. Headaches:
Headaches are a common ailment that can be caused by many factors, including stress, tension, and dehydration. OTC pain relievers such as acetaminophen and ibuprofen can be used to relieve headaches. Aspirin can also be used, but it should not be given to children.
6. Menstrual cramps:
Menstrual cramps are a common condition that affects many women. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can be used to reduce menstrual cramps. Some women find that taking NSAIDs a few days before their period starts can help to prevent menstrual cramps.
7. Diarrhea:
Diarrhea is a common condition that can be caused by many factors, including food poisoning, viral infections, and antibiotics. Antidiarrheal medication such as loperamide can be used to slow down bowel movements and reduce diarrhea.
8. Constipation:
Constipation is a common condition that can be caused by many factors, including a lack of fiber in the diet, dehydration, and certain medications. Laxatives such as psyllium and bisacodyl can be used to relieve constipation. However, they should only be used for a short period of time, as long-term use can be harmful.
It is important to remember that OTC medications are not a substitute for professional medical advice. If you have any concerns about your health or the use of OTC medication, you should consult a healthcare professional. Some medications may interact with other medications or medical conditions, so it is important to read the label carefully and follow the instructions.
In Conclusion
OTC medications can be a convenient and effective way to treat minor ailments and conditions. However, it is important to use them responsibly and in accordance with the label instructions. If you have any concerns about your health or the use of OTC medication, you should consult a healthcare professional.
by Hope Zvara | Dec 13, 2022 | Working With Hope
Death comes to us all but when it’s a death that happens unexpectedly, it can often hit you like a double-decker bus. No one wants to lose their nearest and dearest but it can happen, whether it’s expected or not.
Unexpected deaths are the worst kind because there’s no preparation. For many, it can mean they didn’t get to say goodbye to that loved one and now find themselves in a position where they are left with unanswered questions and a lot of heartaches.
With all this being said, here are a few tips on how to cope with an unexpected death in life.
Embrace the emotions
Emotions are part of the grieving process and right now, you may have a lot of emotions floating around the place. It’s important to try and embrace these options as much as possible, rather than boxing them up and putting them to the back of the mind.
Not embracing the emotions is only going to put them in a powder keg that will explode at some point further down the line. Addressing them now is going to help move through that grief you’re feeling and want to move past as best as possible.
Understand that there’s a grief process
Grief is a process that comes with loss and while you’ll never get rid of that feeling of loss, the grief part can subside somewhat over time.
With grief, you’re learning to deal with it in your life, rather than trying to work toward removing it. Try to understand that grief is a process and that there are many stages of grief that will forever remain in your life.
Speak to your network of support
With grief comes a lot of emotion and that emotion needs to go somewhere. That’s why it’s helpful to have a network of support to vent your anger, sadness, and frustration toward. Just having a shoulder to cry on or an ear to listen to your troubles, can be the relief needed to help with this process.
Be sure to stay in touch with others so that you’re not alone.
Help with planning funeral arrangements
Planning the funeral is important and while it can feel like the last thing you want to do, it’s something that has to be done. To help yourself and to help others who may be responsible for organizing a funeral, try to get involved with the planning.
It can sometimes be cathartic to focus on the happier times with the person and what you can do to help celebrate their life and memories.
Make sure to consider what funeral services you want, approaching somewhere like www.familyfuneralservices.com.au for guidance is helpful.
Don’t force yourself to grieve quickly or move on too soon
Lastly, don’t feel forced to move on too quickly or too soon. As it’s been said, grief will always remain so how long it takes to get back to some sense of normality is up to each individual.
Coping with this type of trauma is hard but can be overcome and controlled with time.
by Hope Zvara | Oct 27, 2022 | Working With Hope
Post-operative care is vital to ensure a speedy and successful recovery from surgery. You can do many things to look after your body and mind in the weeks and months following surgery. This blog post will discuss the four most important ways to care for yourself after surgery. Follow these tips, and you will be on your way to a quick and healthy recovery!
Photo by mentatdgt:
Get Plenty of Rest and Eat a Healthy Diet
After surgery, your body needs time to heal and recover. This means that you need to get plenty of rest. It is essential to listen to your body and allow yourself to sleep when you are tired. Do not push yourself too hard – your body will let you know when it is time to rest.
A healthy diet is important for everyone but significant for those recovering from surgery. Eating nutritious foods will help your body to heal and give you the energy you need to get through each day. Be sure to include plenty of fruits, vegetables, and lean protein in your diet. Avoid processed foods and sugary drinks, as they can interfere with your recovery.
Stay Active and Get Some Exercise
It is essential to stay active after surgery, but you should not overdo it. Light activity, such as walking, is a great way to keep your body moving without putting too much strain on your healing incisions. As you start to feel better, you can gradually increase your activity level. Just be sure to listen to your body and take things slowly at first.
Exercise is also vital for recovery. Low-impact exercises, such as swimming or yoga, are excellent for recovering from surgery. Exercise will help to improve your circulation and promote healing. It is also a great way to combat fatigue and improve your mood.
Take Time, and Don’t Put Too Much Strain on Your Body
Recovery from surgery can be stressful, so it is essential to take some time for yourself and relax. Do something you enjoy, such as reading, listening to music, or spending time with friends and family. Taking some time out for yourself will help you to relax and de-stress.
It is also important not to put too much strain on your body after experiencing surgery like a cesarean section or medical abortion. This means avoiding strenuous activities or requiring a lot of physical exertion. If you try to do too much too soon, you could end up injuring yourself or delaying your recovery.
Follow Your Surgeon’s Instructions
One of the most important things you can do after surgery is to follow your surgeon’s instructions. This includes taking any prescribed medications and attending all follow-up appointments. Additionally, be sure to avoid any activities that could put a strain on your healing incisions. By following your surgeon’s instructions, you can help to ensure a successful and speedy recovery.
These are just a few things you can do to care for yourself after surgery. If you have any questions or concerns, talk to your surgeon. Recovery takes time and patience, but by following these tips, you can help to ensure a quick and healthy recovery.
by Hope Zvara | Dec 2, 2020 | Inspirational, Lifestyle, Working With Hope
The joys of having a baby is more than anyone can ever describe, and as a mom of three, myself, I have found that unless you consciously choose to incorporate your little yogis into your practice, we often then choose not to practice at all. And for others, the choice is to practice (exercise) without that little ball of joy nearby or incorporated into that very important part of your life.
Yoga is a huge part of my life and my family’s life. From day one my kids became my little yogi buddies and walking buddies, they did (and still do) everything I do. Because to me, my mindset was my kids were going to be a part of my life, a part of my practice, and a part of my studio, I wanted them to know no different. Some parents want their kids to learn a certain prayer or family tradition, I wanted my kids to learn to live a holistic-yogic lifestyle from early on.
Like many, exercise to me is important, but a mindful practice where it is a part of your lifestyle is even more important.Here are some examples: We all go for a walk (dogs, kids, and husband) and we talk about why fresh air is important and how Mother Earth loves that we enjoy her and that we don’t litter (we usually are on a quest to pick it all up) and why that isn’t a good choice. I have taught my kids how to breathe and how they can use their breath to help them in stressful situations. I have a yoga room and my children adore spending time there, we take turns using my reformer, weights, and yoga mat, we teach each other poses, bounce on the bosu and I explain how bouncing is healthy for the lymphatic system and stretching is good for your muscles and mind, and building strength will help you get big and strong like your Momma and Papa.
For some in today’s society, the parents may be healthy but they keep that to themselves, for many, eating salad and lean chicken at dinner, but then feeding the rest of the family greasy foods. Or going out for a hike or tending the garden but leaving the kids inside watching T.V. At my house if I want to practice yoga (while my kids are awake) or go for a walk it’s either with them or nothing. And more important than me staying physically fit, is for them to see me take care of myself in all I do and incorporate them into it; so as they get older it’s no different than brushing their teeth, reading books, and taking a bath. To them, it is simply how things have always been, and these skills are skills that can and should be taught by the parents.
Now sure my little yogis crawl all over me in plank and slide down my back in Downward Dog, and that at times gets to be a little much, but that won’t be forever and yoga to me is more than exercise it’s tapping into the inner self and connecting, isn’t it for you?
by Hope Zvara | Nov 2, 2020 | Inspirational, Working With Hope
What you say matters. Words matter. You matter. And in a culture full of broken language, continuous slang, emoji’s, and texting, the art of words is slowly being forgotten.
The world is like it has never been before. Our knowledge base, our insights, our technology is all on the up and up; but what is on the down and out, is our language, our words, which tell our brains what to think and how to see the world.
Words hold vibrations and considering we are all made up of energy, what level of frequencies do you want to surround yourself with?
You may be what you eat, but you are what you say.
Mantras & Affirmations
For thousands of years, ancient eastern cultures have seen and acted on the power of words and vibration through chanting and mantra. Much like an affirmation the pitch, tone and combine words hold a very powerful energy and vibration when said correctly and continuously, changing the brain and your outlook on life.
What is a mantra? “A mantra can be a single syllable such as “ram”, a number of syllables, or a whole verse. One of the most often used definitions of a mantra is something that protects the person who has received it. It is not something we can find in a book or buy it somewhere.” (The Heart of Yoga, T.K.V. Desikachar)
Mantras have been and still are used to help people break bad habits and at the same time create new ones. They are often given by a teacher to a student for a specific reason and to achieve a specific result. A mantra is used to do penance and show forgiveness. Mantras are used across cultures and often used today as we know them as prayers, songs, and affirmations.
Affirmations are positive words or phrases that are used to affirm something. Internally they offer support and encouragement to the one possessing the affirmation.
Words Carry Energy through language and vibrations
Like mantras, affirmations reaffirm the power words hold, the power of the vibration they possess. And when you speak with broken language and do not speak clearly are not able to attract that energy, and are putting out a completely different energy. In a Sanskrit mantra, one wrongly spoken syllable you could go from speaking something positive and inviting to something horrible or silly. Mantras ask the mind to dance with them, getting the mind all caught up in its harmony that soon the mind forgets what it was so wrapped up in and at the same time has transformed it’s thought patterns to a higher vibration.
Considering our brains are wired to prefer the negative, using a powerfully positive affirmation can help one align with their desires, hopes, and dreams. Or simply see life as a great experience, rather than a horrible one.
When we speak in slang, fragments, and slurs we diminish the power of words, we torque the energetic vibration of what we speak, write, and say. And although it may sound cool or be much quicker to text and write, the consequences are fragmented, and I think we can all agree that our world’s current state and this current generation is in major need of a realignment and a re-connection with life itself.
Affirmations are powerful attraction statements, often used with the starting phrase “I AM”. In stating such a phrase at the beginning of the affirmation you are saying to the Universe that this is what YOU ARE. And when you say, do or visualize something repeatedly, it becomes you and you become it.
I used mantra and affirmations during my recovery and continue to use them today, especially as I continue to get to the bottom of old mindsets and negative belief patterns that are not only unhealthy for me but for others and are often what is keeping me from abundance in my life.
Repetitive, Negative Self-talk is Unhealthy
Jole Osteen said, “What follows the “I am” will always come looking for you…. Many times, we are using the power of ‘I am’ against us.” What are you looking to create in your life? You get a free preview of that creation by discovering your current “I am” beliefs”.
How often do we all say things that solidify our future, outlook and what we attract?
I am always rushed
I am so tired
I am always broke
I am a dummy
I am stupid
I am fat
I am no good
I am under qualified
I am never going to make it
I am always last
I am I am I am…
And I can pretty much guarantee that those people will most likely never receive what they have already told the universe and their brains that they shouldn’t EVER have.
Positive Transformation
Kristen Butler with the Power of Positivity has talked about the I AM transformations.
Because here’s the thing, ‘I am’ will always come looking for you, it’s like a magnet so what are you attracting? Is it what you want to attract? And are you willing to make a change in something as small as what you say? What if just changing that could change your entire life?
Let’s play a game.
I am always broke………. becomes………. I AM always full of abundance
I am a dummy………. becomes………. I AM smart and intelligent
I am fat………. becomes………. I AM fit
I am never good enough………. becomes………. I AM good enough
I am under qualified………. becomes………. I AM highly qualified
I am never going to make it………. becomes………. I AM going to make it, I have what it takes
I am always last………. becomes………. I AM exactly where I need to be
The power of affirmations is vital to the success and well-being of all people personally and professionally! And it is because of this and my own personal experiences with affirmations and transformational mindset that I created the powerful course series: Monumental Clarity. In this series, I created a powerful opportunity for those truly ready and willing to make changes they can reap the benefits and go take action.
Clearing Mental Clutter is a rapid result mini-course that propels those participating in a new way of looking at life, and living life and speaking about life. Clearing Mental Clutter is designed for those looking to break bad habits and set new ones. Those that are sick and tired of being sick and tired of feeling like nothing goes their way and who realize that a big part of making a change is that they must look at themselves first.
Clearing Mental Clutter is designed for those who like me have struggled with a negative self-image, lack in their personal and professional lives, and despite all the right efforts still, are lacking. Those that are ready to live happily, whole, and healthy, breath, body, and belief (mindset) every single day.
The affirmations I use in these courses are designed to help you get to the heart of the issues keeping you from all you desire, as one builds into the next.
I used to fight affirmations because my brain was so tied up in negativity and self-loathing mindset that I wouldn’t allow myself to even mentally say such words because I didn’t want me to succeed.
But here’s the thing, you should want it FIRST for anything to change. And affirmations cost you NOTHING, not a penny, just the willingness to make a small change in what you say and how you say it.
How to create powerful positive affirmations
1. Use the I AM statement
Use the “I AM” statement at the beginning of your affirmation to claim what you say and attract that to your life.
2. Use words that are positive and are specific
Think about where you struggle and what you need to work on and then use a positive phrase to help you in that area.
3. Say it, write it, read it!
The more you use, see, and say your affirmation, the more powerful it is. Who cares if someone thinks you are silly? They won’t be thinking that when you reap what you have sown here with your positive I AM affirmation now, will they?
4. Catch yourself.
When you catch yourself thinking or saying those negative affirmations, STOP yourself immediately and out loud say “cancel, cancel, cancel” and then repeat your positive “I AM” statement. Don’t allow your brain to absorb those hurtful words even for a second.
5. Once you start, don’t stop.
If you suffered a back injury, you shouldn’t stop the exercises to strengthen your back just because it finally feels better-right? The same goes for your new play on words. Keep up with your I AM statements and slowly work to change how you think, speak, and command to the world around you.
If you are ready to clear the cobwebs in that head of yours and take a real first step towards everything you desire and everything that is waiting for you. Let’s do it together, I can help! LET’S TRANSFORM TOGETHER.
I AM READY CLICK HERE!
by Hope Zvara | Aug 19, 2020 | Core Functional Fitness, Working With Hope
Beginners Core: How to do Pelvic Tilts.
What if reducing back pain, increasing core awareness, and strength. Reducing hip pain and aiding the natural curves in your spine “were” easy to do?
It has been brought to my attention on more than one occasion that we as a society often overlook the power of simplicity. Is it that we are lead to believe that if something isn’t complicated? Or expensive or taught at a fancy center that it cannot truly be helpful?
I occasionally have students mention that they are off to PT for this or that. Only to find that what they are being told to do are the very things they are learning in my classes. And the therapists are amazed at their sense of awareness and ability. Now, this is not to toot my own horn. But rather push my point that sometimes we don’t realize the power of something until we step away from it.
And the same goes for simple movements.
Have back pain? Who doesn’t?
Struggling with your, ahem, pelvic floor? You’re not alone.
What if there was something you could be doing right now to help those areas improve?
Would you be O.K. with the notion that the approach was simple, elementary, small and lacks a fancy name and does not end in a complicated arm balance? Would that be O.K.?
Sometimes to truly take a step forward, we do in-fact have to take a step back, and that is where pelvic tilts come in.
Not in the sense that we are losing ground or less than, but rather that we are in deep need to create a deeper sense of awareness and understanding of our body and how it moves.
Pelvic tilts truly are one of my most favorite moves, and I often think of it as a secret weapon! This small movement packs a powerful punch! That it simultaneously free your lower back release your hip flexors. In addition, pelvic tilts improve core function and awareness and ungulates your entire spine.
I know what you are thinking now, “where can you sign me up” for learning how to do pelvic tilts??
Except as a yoga and movement teacher for over fifteen years now I have learned that one: I was practicing pelvic tilting all wrong. And two: I see many following in my similar footsteps.
Let’s fix that!
There are tons of benefits to pelvic tilting and it SHOULD be an exercise that everyone does regularly. Because you can do it in just about any plane of motion and position.
If you need a list of reasons WHY pelvic tilts are not just good for you, but necessary!
What are the benefits of Pelvic Tilts?
- * Pelvic tilts create a sense of awareness of the pelvic floor muscles
- *Pelvic tilts release sacral (SI joint) pain
- *Pelvic tilts release the femur, tailbone, sacrum connection for more mobility and motility
- *Pelvic tilts help one access and tone the lower abdomen muscles
- *Pelvic tilts release lower back
- *Pelvic tilts liberate the entire spine
- *Pelvic tilts loosen tightness hanging on the shoulders
- *Pelvic tilts release tightness of the inner hips and inner pelvic attachments
- *Pelvic tilts tone the pelvic floor and core muscles
- *Pelvic tilts activate the glutes/buttocks
- *Pelvic tilts increase awareness of the hip-spine relationship
- *Pelvic tilts assist in a deeper breathing and better lung use
- *Pelvic tilts enhance your body’s natural alignment and curvature
- *Pelvic tilts assist your lumbo-pelvic relationship to sit in neutral with less pain and restriction
- *Pelvic tilts improve posture
- *Pelvic tilts help you look taller and leaner
- *Pelvic tilts teach you how to wear your core on the inside of the body rather than the outside
- *Pelvic tilts release the lateral side body
- *Pelvic tilts stretch the abdominal walls from sitting all-day
- *Pelvic tilts release the fascial netting of the lower body and spine.
By now you are wondering how do you effectively and properly practice pelvic tilts?
How To Do Pelvic Tilts:
- Pick your position. You can practice pelvic tilting lying down, standing in a slight chair pose, sitting, or even prone. I think supine is the simplest way to practice and the floor gives you good feedback as to what you are doing for starters.
- Lying down with your knees bent, feet flat on the floor, make sure your heels are not too close to your sit bones, when they are too close it inhibits the range of motion for pelvic tilting.
- Find your breath, a deep breath in through your nose and out through your nose to settle into your body.
- Keep your body relaxed for now, INHALE and work to arch your lower back away from the floor, like there was a pin poking you. Do not lift your hips off the ground. Go as far as you can comfortably and keep stretching until your inhale is complete.
- Pause for a moment.
- Now EXHALE and glide your lower back into the floor, WITHOUT squeezing your buttocks together or lifting your hips up off the floor while pelvic tilting.
- Now repeat again drawing a deeper sense of awareness to the movement, between what moves and what doesn’t.
- After a few rounds, on the exhales work to draw awareness and attention to your anal sphincter, with the exhale on the posterior tilt (when you tip back into the floor) work to contract that part of the pelvic floor. Notice what else wants to contract, more than likely trying to do the job for this part of your pelvic floor, especially if you have never used it before.
- Inhale release the anal sphincter. You will notice if you contracted when you proceed to release. Do this several rounds.
- Now mentally move forward on your pelvic floor and work to contract the vaginal passageway or for men the soft tissue behind the scrotum. For many, this will be more difficult, especially if there was trauma (like giving birth) the nerves and tissues may not be connecting back with the brain properly.
- Repeat the process of EXHALE contract and tip back, and INHALE release and tip forward. This will feel more internal. Think about contracting while in cold water, or for men like flexing an erection, women engaging during intercourse. (I see potential practice opportunities to engage your pelvic floor here).
- Now finally move even more forward on the pelvic floor and think about where your pubic bone is and work to contract the lower front belly and pelvic floor on the exhales. This will feel more like pulling inward on the belly, but this time it’s triggered by the pelvic floor not the navel. Think of the action of cutting off the flow of urine or holding when you have to go to the bathroom. Good news, those two actions ask you to use your pelvic floor muscles.
- Repeat tilting trying to engage each of these three areas, all individually, and all together. Notice what is easier and what takes more work.
A few other tips about pelvic tilts:
As you become more comfortable with the movement, especially while lying down. Consider adding in the arms to the movement. INHALE and arch the back, release the pelvic floor, AND reach your arms overhead! STRETCH. Exhale and return back to the floor and contract the pelvic floor.
By incorporating the arms in you get more of a full spinal interaction. Plus, the hip flexors and lower back get even more limelight. Notice when reaching if one arm hits the floor and the other does not. This can easily become a tool for not only teaching pelvic floor activation and releasing the lower back. Which can also assist spinal and fascial assessment as well.
Here’s to happy pelvic tilts!
P.S. Not sure where the heck your pelvic floor is??? >>> CLICK HERE. <<<
And learn about it NOW!
PPS Here is a great video I shot of an entire series of pelvic tilting, core integration, and full spinal release! Because everyone needs a visual!
>>>>>>>>>>>>>>>>>>>>>>>>CLICK HERE <<<<<<<<<<<<<<<<<<<<<<<
