| How to Improve Blood Circulation Posted: 02 Jan 2018 04:00 PM PST Do you often find yourself a victim of chest pain, shortness of breath, or headaches? Are you perhaps considered at high risk for a heart attack? Follow these tips to improve your blood circulation throughout your body and lower your risk of a heart attack. EditIncreasing Physical Activity - Walk regularly. Going for walks after meals can help increase circulation and aid your digestive system in doing its job. Walking at least 30 minutes each day is recommended.
- Exercise whenever you can. Anything that aids in general fitness should boost your circulation. When you work out, try both[1]:
- Cardiovascular training. Swimming, biking, running, playing sports, etc. Aerobic activity will improve heart and blood vessel function.
- Strength training. Strength training (lifting weights) will help you build muscle, which in turn increases the effectiveness of cardiovascular and lymph circulation.
- Every hour, get up and try 3 to 5 minutes' worth of stretching or small exercise. This is especially handy if you're at a desk all day and barely get a chance to walk around. Try doing little arm circles, touching your hands to your toes, kicking out your feet, or performing small, slow jumping jacks (enough to get your heart rate up).
- Get a massage. Massage, like exercise, increases local circulation by stimulating blood flow in the soft tissue. Many studies point to the overall effectiveness of massage in stimulating healing.[2][3]
- Read this article on how to deskercise, or exercise while sitting at your desk. It should help improve circulation if you can't find the time to do proper exercises.
- Put your feet up. Elevating your legs is a great way to increase your circulation and relax at the same time. It also reduces the chance of varicose veins, which are caused by high blood pressure or simply standing for extended periods of time.
EditMaking Lifestyle Changes - Eat healthy foods and avoid unhealthy foods. Eat fruits, vegetables, whole grains, lean proteins, and healthy fats (found in fish oil, olive oil, nuts, and seeds). Stay away from overly processed foods, foods with excessive sugar or salt, and foods with unhealthy fats (saturated and trans fats).[4]
- Drink right. Drink enough water during the day so that your organs don't have to fight to produce energy and perform their daily functions. You don't have to drink liters upon liters a day, but you should drink water when you're thirsty. Try drinking some warm water, as cold water is known to close up your veins.
- Cut out the caffeine. If you can't live without it, at least minimize your intake. For instance, if you usually have two cups of coffee in the morning, have one instead. Or if you buy your coffee from a cafe somewhere, try switching to decaf or taking your coffee down one size.
- Cut out alcohol and other sugary drinks from your diet. Sodas and overly sweet drinks do not improve your circulation and have especially deleterious health effects.
- Try taking a hot bath or doing other heat treatments. Draw up a nice warm bath (with or without Epsom salts, which are healing mineral salts) and relax for 20 to 30 minutes. Fill up hot water bottles, cover if necessary to avoid burns, and place on extremities to boost blood flow.
- Quit smoking, if applicable. Not only is smoking bad for your health, it also affects your circulation. Nicotine usage is among the leading causes of circulation problems.
- Find healthy outlets for your stress. Over time, stress can have negative effects on the body's circulation. Find manageable, healthy ways to relieve stress, such as regular exercise, meditation techniques, and psychotherapy, among others.
EditKnowing When to See a Doctor - Know if it's bad. Be able to spot when your body is having trouble pumping its blood. Signs that your circulation is less than ideal include[5]:
- Tingling in the feet and hands
- Cold extremities (fingers and toes)
- Bluish-tinted skin
- Slow healing times for wounds
- Talk to your doctor about possibly enhancing circulation through supplements. Your doctor may be able to prescribe or point you in the direction of certain supplements that, in healthy doses, may improve blood circulation.
- One study suggests that a combination supplement of green tea, astralagus, goji berry extracts, Lactobacillus fermentum, antioxidant ellagic acid, and other vitamins, available OTC, helps increase overall levels of hematopoietic stem cells.[6]
EditSources and Citations
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| How to Introduce Yourself in Korean Posted: 02 Jan 2018 08:00 AM PST Whether you are going to South Korea for a fun trip or you're simply learning Korean for fun, this article will teach you the basics on introducing yourself in Korean. - Learn how to pronounce Hangul (the Korean alphabet). Practice the correct way of saying letters for example: in Korean "b" is pronounced like "p," "j" is pronounced like "ch." "g," is pronounced as "k," (only if the word starts with "g") and so on.
- Talk with confidence. Speak loud and clear so the person your talking to can hear and understand you better.
- Start by saying 안녕하세요. Use this when talking to a stranger, your boss, someone older than you, your teacher, or someone of higher authority. Pronounce 안녕하세요 like: an-young-ha-se-yo. Use this to start your greeting.
- You can also say 안녕 when talking to your friends, siblings or someone younger than you. Pronounce 안녕 like: an-yoh. Only use this to start your greeting.
- Say 제 이름은 (your name) 입니다. Pronounce 제 이름은 입니다 like: je ireumeun (your name) imnida. Remember that your name in Korean will sound different, for example: David would be Deibideu or Deibit so don't be surprised if a Korean says your name differently.
- End your introduction with 만나서반가워요 . Pronounce 만나서반가워요 like: mah-na-suh-ban-ga-wo-yo. This means nice to meet you.
- Ask the person 이름이뭐에요?. Pronounce 이름이뭐에요 like: ileumi meo eyo? This sentence means, what's your name?--this will help you to get to know the person better.
- In Korea, when you meet someone new, always bow to show respect.
- Remember if your introducing yourself to someone younger than you use informal speech this article shows formal. It's simple to speak informally just drop the yo ending.
- Never ever use informal speech with your boss, your teacher, someone older than you, as this is considered to be rude in any language!
EditRelated wikiHows |
| How to Be a Jazz Musician Posted: 02 Jan 2018 12:00 AM PST Are you a frustrated jazz musician? Do you play your notes correctly but can't find the right sound? This will help you learn how jazz works and how to get it into your system. - Listen to a lot of jazz music. Charlie Parker, Thelonious Monk, Ella Fitzgerald, Miles Davis, John Coltrane, Charles Mingus, Eric Dolphy, Pepper Adams, Louis Armstrong, Chet Baker, McCoy Tyner, Art Tatum, Sidney Bechet, Oscar Peterson Al Jarreau, Ray Brown, John Scofield, David Benoit, Cannonball Adderley, Herbie Hancock, Bill Evans, Dave Brubeck and Peter White are all excellent and very different jazz artists.
- Listen night and day. Go for days without any other music. You will notice the difference.
- Find out where you can see live jazz performed in your city, and go see performances often.
- Jazz often have a triplet feel called 'swing.' It can be explained many different ways, but the best way to learn it is just to listen to jazz. However, be wary; artists such as Monk and Mingus have distinctive styles of swing that may not sound good on all charts.
- Train your ears and brains: Try to follow the rhythm of a song throughout. Start with a simple 4 measure beat, swinging track by Art Blakey's Jazz Messengers (check the syncopation on "Moanin'"). Move on to tracks and both.
- Only after this analytic approach, synthesize. Listen to the interaction of great tightly interacting jazz groups, like the ones of Bill Evans or Dave Holland, in live contexts. Notice how they "feel" each other in the group, how they react to one another. The musical experience will be more and more rewarding and gain depth as you do so. Try approaching more complex music.
- Compare a jazz track to a modern pop track or a classical piece. Write down the differences you hear in how the notes are being played.
- Play a blues scale. There are many different blues scales. Here is "C": C, E flat, F, F sharp, G, B flat, C.
- Play your chromatic scale in your left hand, and hold each note for two beats.
- Choose a C note (middle, high, etc.), and play it repeatedly with your right hand at the same time as you play the chromatic scale with your left.
- Experiment with different rhythms. After a few times through, add "E flat" while playing.
- Play C and E flat together or separately. Make your way up through all the notes in the blues scale above.
- Learn the blues scale at least in the seven major keys.
- Try to memorize solos on recordings that you like, and re-play them yourself. This takes a lot of patience, but will take you great steps ahead.
- Register at http://www.learnjazzpiano.com and absorb it.
- Try things out and find stuff that sounds good. Go to Jam sessions to try out new ideas.
- Practice as much as you can.
- Assemble a small jazz combo or even big band to rehearse on a weekly basis. This will not only help your reading and improvisational skills, it will help you become a better ensemble player. (i.e. learn to play in tune, balance with other players, etc.) Some of the best things you can learn are from other jazz musicians, so be sure to assemble the best players you can to perform in your group. Ideally, they should be better and more experience than you. You won't learn anything by trying to be the "star" player in your ensemble. Visit http://www.pdfjazzmusic.com for some free downloadable big band and combo materials.
- Play a lot! Spend time to jam along a backing track
- Take things slow. It doesn't happen overnight or in a month.
- Basie is a laid-back style, inspired originally by Count Basie with Freddie Green and Jo Jones. Play a little behind the beat when playing it, but don't drag.
- When practicing jazz, set your metronome up so that it's beating only on beats 2 and 4 - these are the important beats in jazz, the back beats
- If you want to learn jazz or any piano, take lessons because it is good to have someone coaching you.
- There are certain modes you can learn, such as the dorian, which is the second degree of a major scale. There are many various modes, and variations of thus, and although they are not strictly necessary in order to play jazz, it helps when you are starting out by limiting yourself to the modes, and then working from there.
- When practicing scales/chords (to your metronome on 2 and 4) try articulating the off beats; later, you can also try to shift the rhythm by one beat every time you play a scale.
- The play-along series by Jamey Aebersold can be a very helpful practice tool because it includes a rhythm section that you can play along with. Bass/Piano can be cancelled by panning left/right.
- Learning the chords in a simple 12 bar blues is great for beginners. The chords are traditionally 1|4|1|1|4|4|1|1|5|4|1|1. 1 is the root, or first note of the key you're playing in, and the other numbers are respective degrees of the scale. (so if you were playing a C blues, the chords would be C7|F7|C7|C7|F7|F7|C7|C7|G7|F7|C7|C7.) other variations include a "2-5-1" turnaround in the last four measures, or a 3-6-2-5-1.
- Don't be afraid to improvise! Explore the scales and just play whatever sounds Jazzy, then add some twist to it and make it sound Jazzy!
- note on above: all the beats are important in jazz. The 2 and 4 are traditionally where the drummer plays time on the high hat. Be careful of accidentally emphasizing 2 and 4, which might happen if you set your met. to just those. Practice with it on 1-4 as well. Actually, an emphasis on 2 and four every measure gives a stronger groove overall. The music will swing harder, feel better and there will be a better sense of time.
- Instruments take a long time to learn. Don't be frustrated if you don't pick things up right away. Practice as often as you can.
EditThings You'll Need - A good instrument
- Nimble fingers
- Patience and time
- Basic knowledge of reading music and playing notes
- Jazz and blues music to listen to
- A metronome
- Determination
EditRelated wikiHows EditSources and Citations - Learn Jazz Piano from Users to Users type of thing.
- [www.allmusic.com Allmusic.com], a great overview page for artists and their styles. Don't trust the reviews too much, though.
- Free Big Band Chart
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