Bullies – Part 2

Possible signs of bullying:
Changes in your child’s behavior may alert you to the fact that they are being bullied at school.
– Frightened of walking from and to school
– Doesn’t want to go on the school bus
– Unwilling to go to school
– Feel ill in the mornings
– Begin doing poorly in their school work
– Come home regularly with clothes or books destroyed
– Come home starving (bully takes their food money)
– Become withdrawn, start stammering, lose confidence
– Cry themselves to sleep/ nightmares
– Refuse to talk about what is wrong
– Become distressed and anxious
– Become aggressive and unreasonable
– Begin to bully other children or siblings
– Give unexceptable excuses for any of the above

How to help your child if he/she is being bullied:
– If you suspect bullying, ask him/her directly
– Take bullying seriously and find out the facts when told about the incident of bullying
– Don’t agree to keep the bullying a secret
– Talk with a teacher or head master if the bullying is taking place at school or on the way or from school. The school should take the issue seriously and be prepared to take positive action to stop it. Insist on knowing what the school is going to do to protect your child from bullying.
– Help children practice strategies such as walking with confidence and running away.
– Get your child to talk about his/her feelings about being bullied.
– Arrange to meet your child if the bullying is happening on the way to or from school.
– Talk to other parents and discuss ways to stop the bullying.
– Invite children over to help your child make friends.

What your child can do if he/she is being bullied:
– Tell a friend what is happening and ask them to help you.
– Tell an adult. It’s the best way to stop the bullying. No one can help you, unless the bullying is known.
– Try not to show you are upset or angry.
Bullies love to get reaction and although it is hard, show you don’t care (even if it hurts).
– DO NOT FIGHT BACK.
– Most bullies are bigger or stronger than you and if you fight back you could get hurt or be blamed for starting the trouble.
– Walk tall. If you come across confident and assertive, the bully will find it harder to target you.
– Try to avoid being alone in places where you know the bully is likely to pick on you.
– Use toilets when you know other friends or people are there. (It’s not fair but this might put the bully off).
– Keep a diary of what is happening and how it made you feel. When you decide to tell an adult, this will prove what has been going on and for how long.

Note: You are not alone and although bullying is a horrible experience for anyone, just remember that it is a known fact that people who’s experienced bullying, agreed that they came out stronger and more confident..

• Julie Retief

 

Detoxifying with Reflexology

Detoxifying is a cleaning process for your body – cleaning out all toxins that have been accumulated inside you over a period of time. Detoxifying is one of the main functions of Therapeutic Reflexology. When applying Reflexology, the blood and nerve supply, as well as the energy flow through all the elimination organs, involved in this cleaning process, is stimulated and improved.

Toxins are not only produced by the cells within our body, but it also enters the body in many ways – from the air we breathe to the food we eat, from pollutants in the environment, to emotional stresses of the everyday life.

With detoxifying we try to restore the homeostasis of the body. Homeostasis is a Greek word that means “state of balance”. Therefore, by restoring the balance within our bodies, we return it to good health. By detoxifying, you improve your immune system, as well as your circulation and ensure the body has all the necessary energy it requires to “look after and repair” itself.

Signs of Possible Toxic Overload
Allergic Reactions
Poor Digestion/Nausea Bloating/Constipation
Mild Depression
Poor Concentration Constant Tiredness
Fluid Retention
Fat or Alcohol Intolerance Mood Changes
Forgetfulness
Sweating
High Blood Pressure
Unstable Blood Sugar Cravings Dizziness

Once nutrients are extracted from foods, the rest (waste) is eliminated by the liver, kidneys, lymphatic system, skin and colon. The liver has over 400 functions, one of which is to transport unwanted and toxic substances entering the body and to transform them into substances that the body can either retain or expel. The kidneys filter and eliminate toxins from the body via urine, ensuring that the body has enough fluid and maintain the potassium and sodium levels. The lymphatic system is the network of vessels extending all around the body, producing liquid called lymph that absorbs micro-organisms, dead cells, excess fluid and other waste products derived from food. This toxins and waste products are transported to the lymph nodes, where fluid is filtered, taken into the bloodstream and onto the eliminating organs where unwanted substances are expelled from the body via urine, faeces and sweat. The skin is a good indicator of what is happening within our bodies and an overall state of our health.

If these organs do not work efficiently, our long-term health will suffer and the body will not be able to repair itself following stress or illness. Organs slow down, waste and toxins accumulate, leading to toxic overload. This throws the body out of balance and the only way to restore the balance again, is through detoxifying.
Researched by
ERIKA MYBURGH
THERAPEUTIC
REFLEXOLOGIST
083 654 9292 •

Coping with Sinusitus

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Sinusitis, the inflammation of your sinuses, can last anything from 3 to 8 weeks or even years, if left untreated and can cause enormous misery and pain.

Sinuses are hollow air spaces, located in the skull or bones of the head, surrounding the nose. They are found over the eyes in the brow area, inside each cheekbone, just behind the bridge of the nose and between the eyes, as well as in the upper region of the nose and behind the eyes. Each sinus has an opening into the nose for free exchange of air and mucus, which are joined with the nasal passages by a continuous mucous membrane lining.

Anything causing swelling in the nose (infection, allergic reaction or immune reaction) can also affect the sinuses. Air trapped within a blocked sinus, along with pus, may cause pressure on the sinus wall, which can cause intense pain.

Symptoms of Sinusitis:

Facial Pressure/pain
Headache pain
Congestion or stuffy nose
Thick, yellow-green nasal discharge Low fever (99 – 100 ° C) Bad breath
Pain in the upper teeth Hoarseness Sneezing
Coughing (more severe at night) Stuffiness/pressure around nose Tiredness
Decreased sense of smell Pain on leaning over forward Dark circles under eyes
Gastrointestinal symptoms Blue hand and toe nails Difficult concentrating
Fullness and ear infection Achy body Post Nasal Drip
Pharyngitis/sore throat Worsening allergies (Rhinitis, Eczema) Weakness

Treating Sinusitis:

Sinusitis is treated by re-establishing drainage of the nasal passages, controlling or eliminating the source of the inflammation and relieving the pain. Doctors generally recommend decongestants, antibiotics and pain relievers. Over-the-counter or prescription decongestant nose drops, sprays and medication should only be used for a few days. If these medicines are used for longer periods, they can lead to even more congestion and swelling of the nasal passages. Most of the time the decongestants only provide temporary relief of post nasal drips, as it drains the fluid from the mucus, leaving the thick and sticky mucus substance behind, which will provide the perfect breeding ground for bacteria, causing pain and inflammation.

Reflexology is a valuable therapy used to help the body restore its balance again, by getting rid of congestion and inflammation in the sinuses. This therapy assists the body to drain mucus effectively, promoting blood (and therefore oxygen) and nerve supply to the sinuses. Treatment usually consists of a course of 5 – 10 sessions over a period of 2 – 6 weeks, where after a monthly maintenance session is recommended. Most patients can continue a normal pain free lifestyle without chronic medication.

Researched by

ERIKA MYBURGH
THERAPEUTIC REFLEXOLOGIST

Bullying

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Bullying:
Something that every parent dreads, as we all want our children to feel safe, happy and to enjoy their years at school.

Most schools do have an anti-bullying policy in place, but the sad reality is that many children will be bullied, in one way or the other, during their time at school.

Bullies come in all shapes and sizes. Girls and boys can be the bully.
Bullies are not typically born with these characteristics. It is usually the result from the treatment they received from their parents and authority figures. Bullies often come from families that use physical forms of discipline.

Girls are more likely social bullies, spreading rumours, breaking up friendships etc.

Boys are usually more physical bullies, hitting, punching, kicking and slapping.
They have an urge to dominate, or be in charge of others. Bullies are usually easily pressured by their peers and feel the need to impress them.

The typical victim:
Physically smaller, more sensitive, unhappy, cautious, quiet and withdrawn, passive or submissive. Possessing these qualities make these individuals vulnerable to being victimized. Bullies know these students will not retaliate, making them an easy target.

Several types of abuse:
Physical abuse:
Easily identifiable bullying:
– Punching
– Teasing
– Fighting
– Using Pushing
– Weapons and other objects

Emotional abuse:
Any form of bullying that causes damage to a victim’s psyche and emotional well-being.
– Spreading malicious rumours
– Keeping certain people out of the
group
– Getting people to “gang up” on
others
– Making fun of certain people
– Ignoring people on purpose
– Harassment
– Saying hurtful words/sentences (also verbal abuse)
Verbal abuse:
Any slanderous statements or accusations that causes the victim undue emotional distress.
– Teasing
– Being laughed at
– Directing foul language
– Using derogatory terms of playing
with someone’s name
– Commenting negatively on
someone’s looks, clothes, body
(personal abuse).

2.
Cyber-bullying:
Bullying done through technology.
Sexual abuse:
Physical or non-physical. When sexuality or gender is used as a weapon by boys or girls.
Children can be bullied into providing “sexual favours” in exchange for protection as gang culture enters schools.
Gay bullying:
Relates to sexual orientation.

Part Two Next Week
Julie •

 

Improve Your Balance in 3 Simple Steps

Easy Ways to Strengthen Your Core and Prevent Falls

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Hiking on a wooded trail. Riding a bike down the street. Doing crunches on a stability ball. Hitting the slopes. Walking up the stairs with ease. These are more than simple pleasures you can enjoy by living a healthy lifestyle. They’re also proof that your body’s ability to balance while doing a variety of things is pretty amazing. Even when you’re not thinking about it, your body is balancing—in everyday life, when you exercise, and during your active pastimes.

Most people don’t spend any time thinking about their balance until it’s too late—when they actually fall or injure themselves. But balance isn’t just a concern for the elderly who are more prone to falls (and the serious complications those falls can cause). Balance training is important for everyone, from athletes to casual exercisers.

Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven’t thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.

You’ve probably seen lots of fancy fitness gizmos that are designed to help you improve your balance—everything from a simple stability ball to balance boards, inflatable balance discs, BOSU trainers, foam rollers and more. While these items certainly add challenge to your workout, you really don’t need ANY fancy equipment to improve your balance. In fact, you can turn just about any standard strength-training or flexibility exercise into one that does double duty by improving your balance while you work your muscles. With multi-tasking moves like these under your belt, that means you won’t have to spend more time exercising just to improve your balance. Find out how!
1. Change Your Base of Support.
Balance is your ability to maintain your center of gravity over your base of support. When you’re standing up, your legs are your base of support. The wider your legs are, the wider your base is and the easier it is to balance. The closer your legs are together, the narrower your base of support is and the harder it is to remain balanced. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves. Be sure to keep your abs pulled in tight and make sure you’re not leaning backward as you perform your exercises. Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you’re on the ball, too!

2. Try It on One Leg.
Once you’ve mastered doing an exercise with a narrow base of support, you’re ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced (no pun intended) between both sides of your body. Tip: You can also experiment with momentary one-leg balances. For example, on a forward lunge, lift your front or back leg for a moment each time your push up out of your lunge.

3. Close your eyes.
Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you’ll balance more easily. If you move your gaze or take vision out of the equation altogether, it’s harder to balance. This option is definitely a challenge—not something for beginners and not something you can do in any given situation. You’ll want to make sure you’re in a controlled environment and that your body is planted (don’t attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!
Now you know how to make balance training a fore thought instead of an afterthought in your workouts—without spending more time. By using these techniques and really paying attention to your body as you exercise, you should notice improvements in your balance, coordination, posture, core strength and agility—ones that you can carry with you as you age, help you prevent spills and falls, and build your confidence when trying new and exciting fitness pursuits!

Researched by KATIA C. ROWLANDS – STOTT PILATES INSTRUCTOR & PERSONAL TRAINER – 0825134256 •