We all know that too little sleep can have detrimental effects on our daily lives, but did you know that too much sleep can also have a negative impact on your well being? Over sleeping can also weaken our immune system making us more susceptible to getting common colds or the flu. You do not hear people complaining about getting too much sleep too often, it’s usually the other way around. However, getting more than 9 hours of sleep a night may leave us feeling even more tired throughout the day, especially during the afternoon hours. So, what can we do to avoid this sluggish mood all day?
The key is to get a better quality of rest as opposed to quantity. In addition, our sleep needs to be optimized so we can essentially sleep less and feel more energized. When we wake up in the morning, our body temperature takes awhile to reach normal levels or it may not reach its peak at all making us feel drowsy and lethargic. Deep REM sleep is proven to be the most restful and deepest sleep which is the most important for all functions of the body.
The idea of pure boredom, lack of motivation, or just being depressed can also be the reason we are sleeping too much, so try to think of evening activities you might enjoy. They might include a board game, arts and crafts, or exploring any other creative outlet – just use your imagination. Try to not reward yourself on the weekends with sleeping in, as this will lead to disrupting your natural sleep cycle. You want to train your body to wake up on the weekdays without an alarm clock.
Bright light therapy is also an option if you often find yourself groggy in the morning. By placing an artificial light next to your bed, it will help raise the serotonin in your brain while bringing melatonin levels down when you first wake up in the morning. It is primarily intended to help you wake up and increase your energy, but it is also used for people with SAD. Seasonal affective disorder causes depression from the lack of natural sunlight during short days during the winter months. People with jet lag can also benefit from these lights. It is essential to be mindful of your sleeping habits so you can achieve your fullest potential.
Friday, June 27, 2008
A New Cure for Insomnia
Cognitive behavioral therapy is a newly approved method for treating insomnia without the use of prescription drugs. Many people are not yet aware of this kind of natural sleep treatment. Most of us only know how to cure sleep disorders with prescription sleeping pills, but they are only intended to treat short term insomnia symptoms. If you are looking for a natural alternative to cure your restlessness, then this may be the answer.
For the vast majority, this therapy works better than prescription pills, with no side effects. CBT for insomnia is a way to change your sleeping habits and schedule factors. Standard treatment consists of about 4 to 8 thirty minute therapy sessions with a trained sleep therapist. He or she will give you a series of evaluations, complete a sleep diary and work with you to change the way you sleep. This will assist you in determining how much shut eye you actually need and learn to plan for it.
CBT is not a fast, effortless process as it takes much discipline and patience. Doctors suggest not taking naps during the day and avoid going to bed very early in the evening. It is also ideal to sleep in a cool, dark room and avoid caffeine, alcohol, and tobacco close to bedtime. If you wake up for some reason and cannot get back to sleep, get out of bed and do something relaxing like reading that will make you want to go back to bed. I know it may be difficult, but try to avoid clock watching at all costs. Constantly checking your cell phone or clock will only cause anxiety by thinking about when you have to wake up.
If you spend countless hours in your room watching TV, surfing the net, and engaging in other stimulating activities you will learn to associate your bedroom with wakefulness. Some of us have no choice but to set up our home offices in our bedrooms, but if you can steer clear of that, you will be ahead of the game. Research has shown that when patients stopped working at least an hour before bedtime and started focusing on relaxing, they were more successful in curing their insomnia. Cognitive behavioral therapy is not available everywhere, you may need to do some research online to find a sleep therapist.
For the vast majority, this therapy works better than prescription pills, with no side effects. CBT for insomnia is a way to change your sleeping habits and schedule factors. Standard treatment consists of about 4 to 8 thirty minute therapy sessions with a trained sleep therapist. He or she will give you a series of evaluations, complete a sleep diary and work with you to change the way you sleep. This will assist you in determining how much shut eye you actually need and learn to plan for it.
CBT is not a fast, effortless process as it takes much discipline and patience. Doctors suggest not taking naps during the day and avoid going to bed very early in the evening. It is also ideal to sleep in a cool, dark room and avoid caffeine, alcohol, and tobacco close to bedtime. If you wake up for some reason and cannot get back to sleep, get out of bed and do something relaxing like reading that will make you want to go back to bed. I know it may be difficult, but try to avoid clock watching at all costs. Constantly checking your cell phone or clock will only cause anxiety by thinking about when you have to wake up.
If you spend countless hours in your room watching TV, surfing the net, and engaging in other stimulating activities you will learn to associate your bedroom with wakefulness. Some of us have no choice but to set up our home offices in our bedrooms, but if you can steer clear of that, you will be ahead of the game. Research has shown that when patients stopped working at least an hour before bedtime and started focusing on relaxing, they were more successful in curing their insomnia. Cognitive behavioral therapy is not available everywhere, you may need to do some research online to find a sleep therapist.
A Morning Exercise Routine: It is Possible!
It is a fact that 90% of people who exercise regularly, do so in the morning. Working out first thing in the morning is a great way to get in shape, lose weight and boost your energy all day long. It has been shown to rev up the metabolism and burn more calories. This is also known as EPOC (excess post exercise oxygen consumption) which integrates the idea that the more challenging the workout – the more calories burned. If you have to hit yourself over the head with a baseball bat to get out of bed in the morning then you need to start taking notes.
It might be extremely difficult for you to incorporate an exercise routine into your morning because you may be a night owl addicted to late night TV or just in the habit of going to bed late. In that case, you need to force yourself into a strict bedtime schedule and over time your body will get accustomed to waking up early without even needing an annoying alarm clock. It would also be beneficial to get a TV recording device so you don’t have to miss your favorite shows.
Another bonus of a morning exercise program is missing that dreaded am rush hour traffic. I don’t want to hear the excuse that you don’t have enough time before work or school. If you set your alarm for a half hour earlier and leave earlier you won’t have to sit in traffic. This is a trend that seems to be catching on rather quickly so don’t be surprised if you’re not the only one on the road.
Don’t worry about having to wake up super early, though. Even just 10 minutes of exercise in the morning combined with a good nights rest and a healthy breakfast should give you enough oomph to start a productive day. If you don’t have the time or money to go to the gym, start by doing as many push ups as possible, wait thirty seconds, then repeat two more times. This will get the oxygen flowing to your brain and the rest of your blood vessels. Exercise first thing in the morning has been a proven weight loss tool.
It might be extremely difficult for you to incorporate an exercise routine into your morning because you may be a night owl addicted to late night TV or just in the habit of going to bed late. In that case, you need to force yourself into a strict bedtime schedule and over time your body will get accustomed to waking up early without even needing an annoying alarm clock. It would also be beneficial to get a TV recording device so you don’t have to miss your favorite shows.
Another bonus of a morning exercise program is missing that dreaded am rush hour traffic. I don’t want to hear the excuse that you don’t have enough time before work or school. If you set your alarm for a half hour earlier and leave earlier you won’t have to sit in traffic. This is a trend that seems to be catching on rather quickly so don’t be surprised if you’re not the only one on the road.
Don’t worry about having to wake up super early, though. Even just 10 minutes of exercise in the morning combined with a good nights rest and a healthy breakfast should give you enough oomph to start a productive day. If you don’t have the time or money to go to the gym, start by doing as many push ups as possible, wait thirty seconds, then repeat two more times. This will get the oxygen flowing to your brain and the rest of your blood vessels. Exercise first thing in the morning has been a proven weight loss tool.
Thursday, June 26, 2008
Quiet Time: Creating a Bedtime Ritual
If you are like me, you might be glued to the computer or TV right before bedtime. Researchers and common sense tells us that this might not be the best way to give our minds a chance to unwind. We often find ourselves thinking about our never ending to-do list or that project we have been putting off that was due last week. It is important to take at least an hour before our heads hit the pillow to just relax.
If you are a reader, choose a religious or self help book as opposed to a suspenseful murder mystery or a romance novel. The goal is to unwind and to not think about negative or complicated things. If possible, read a book based on the most boring subject matter you can imagine like a dictionary. If you are a writer, perhaps journaling would be better for you to write down any thoughts you want to let go of before the day ends and another begins.
If you are feeling very adventurous, try thinking positive thoughts in sets of three’s. For example, you may think of 3 blessings of the day, 3 things you accomplished, and 3 things you would like to get done the following day. Maybe you would rather think of happy moments and good times that happened in the past. Try to picture yourself in that place and replay the whole scene in your head. Take a few deep breaths and think of the ideal scene that you could see yourself in for an extended period of time.
When my mind is racing late at night, pampering myself usually helps me to relax. Whether I paint my nails, give myself a facial, or style my hair, I immediately feel more peaceful than before. If you have a four legged furry friend, you could brush them and it will help both of you to unwind. Just having a pet in your house is said to be very calming and soothing, almost therapeutic. Unless, of course they are constant barkers then you are out of luck! The bottom line is just to find something that rests your mind.
If you are a reader, choose a religious or self help book as opposed to a suspenseful murder mystery or a romance novel. The goal is to unwind and to not think about negative or complicated things. If possible, read a book based on the most boring subject matter you can imagine like a dictionary. If you are a writer, perhaps journaling would be better for you to write down any thoughts you want to let go of before the day ends and another begins.
If you are feeling very adventurous, try thinking positive thoughts in sets of three’s. For example, you may think of 3 blessings of the day, 3 things you accomplished, and 3 things you would like to get done the following day. Maybe you would rather think of happy moments and good times that happened in the past. Try to picture yourself in that place and replay the whole scene in your head. Take a few deep breaths and think of the ideal scene that you could see yourself in for an extended period of time.
When my mind is racing late at night, pampering myself usually helps me to relax. Whether I paint my nails, give myself a facial, or style my hair, I immediately feel more peaceful than before. If you have a four legged furry friend, you could brush them and it will help both of you to unwind. Just having a pet in your house is said to be very calming and soothing, almost therapeutic. Unless, of course they are constant barkers then you are out of luck! The bottom line is just to find something that rests your mind.
Beauty Sleep: An Insider’s Look
Getting enough sleep is essential to looking and feeling our best during the day. Most of us deal with a lot of stress and hectic schedules so it is even more important today than ever before. In general, we are too hard on ourselves and push our minds and bodies over the limit. Life is very competitive and we are constantly trying to keep up with the joneses. This article will address natural ways we can get enough restful sleep to put our best foot forward in all situations. I have tried most of the following techniques and they have worked.
When I had to wake up at 4:30 in the morning for work every day I just happened to live in an apartment next to a night owl. Without fail, every night as I was lying in bed trying to close my eyes I would hear old disco music blaring. The icing on the cake was that he was also singing in unison at the top of his lungs. I actually like 70’s songs but I had to go to sleep at 9:30 to get up early! That is when I decided to buy a sleep machine and turned up the volume to the highest level possible. Then, I could finally get to sleep soundly without wanting to pound on his door. If you have a similar situation, white noise from a TV or radio should also do the trick.
On that note, many alarm clocks have soothing sounds as an added bonus that can be used as an alarm. Waking up to birds chipping or waves crashing will be better for your overall mood in the morning. I know when I had an annoying loud alarm clock, I would feel more stressed out when I woke up. Remove your clock from your view as it will only add to your worry if you keep staring at it. Also, if you wake up in the middle of the night, try not to look at the time. You will just keep thinking about when you have to get up and will not be able to fall asleep. Personally, I use my cell phone as an alarm clock and keep all other sounds turned off so you don’t get woken up by late night callers. These are just some of the things you can do to get your much needed beauty sleep.
When I had to wake up at 4:30 in the morning for work every day I just happened to live in an apartment next to a night owl. Without fail, every night as I was lying in bed trying to close my eyes I would hear old disco music blaring. The icing on the cake was that he was also singing in unison at the top of his lungs. I actually like 70’s songs but I had to go to sleep at 9:30 to get up early! That is when I decided to buy a sleep machine and turned up the volume to the highest level possible. Then, I could finally get to sleep soundly without wanting to pound on his door. If you have a similar situation, white noise from a TV or radio should also do the trick.
On that note, many alarm clocks have soothing sounds as an added bonus that can be used as an alarm. Waking up to birds chipping or waves crashing will be better for your overall mood in the morning. I know when I had an annoying loud alarm clock, I would feel more stressed out when I woke up. Remove your clock from your view as it will only add to your worry if you keep staring at it. Also, if you wake up in the middle of the night, try not to look at the time. You will just keep thinking about when you have to get up and will not be able to fall asleep. Personally, I use my cell phone as an alarm clock and keep all other sounds turned off so you don’t get woken up by late night callers. These are just some of the things you can do to get your much needed beauty sleep.
Sweet Dreams
Everyone dreams each night, having about one dream every 90 minutes. Those who tell you they never dream, just don’t remember their dreams. Sleep researchers say dreams cannot be recalled unless you wake up immediately after or during the dream. Dreams can reveal secret desires and subconscious feelings. A dreaming mind has access to information not readily available when you’re awake. They can bring about increased knowledge about your self as well as self awareness and healing. Here are some tips on how you can better remember those happy dreams.
You should be able to recall at least one dream per night. They also enhance the perception of how we view ourselves through being a source of inspiration, wisdom, and joy. Dreams can help you come to term with stressful aspects of your life. They can help you express yourself and confront your feelings better. Make sure you get enough sleep (at least eight hours) so that dream periods will be longer and closer together as the night goes on. The first dream is the shortest, being only about 10 minutes and they get longer the more you sleep.
If you dream, then proceed to other stages of the sleep cycle, the likelihood of remembering your dreams decreases. As your lying in bed, make a conscious decision to try to remember your dreams for the night. Silently say to yourself, “I wish to wake up and remember my dreams.” Then set an alarm clock for about 4-7 hours after you fall asleep to help you wake up. Also, tell yourself to have interesting and memorable dreams. A major cause of forgetting dreams is other thoughts or interruptions when you first wake up. Make your first thought be “What did I dream last night?”
Try keeping a journal beside your bed to keep a record of every aspect of any dream you may remember. Even one word thoughts or fragments that don’t make total sense are better than nothing. Then look up those words in a dream dictionary online to find out the possible meanings. You will be surprised to find their hidden meanings! It may take a few tries, but with a little persistence you will have a journal full of vivid memories.
You should be able to recall at least one dream per night. They also enhance the perception of how we view ourselves through being a source of inspiration, wisdom, and joy. Dreams can help you come to term with stressful aspects of your life. They can help you express yourself and confront your feelings better. Make sure you get enough sleep (at least eight hours) so that dream periods will be longer and closer together as the night goes on. The first dream is the shortest, being only about 10 minutes and they get longer the more you sleep.
If you dream, then proceed to other stages of the sleep cycle, the likelihood of remembering your dreams decreases. As your lying in bed, make a conscious decision to try to remember your dreams for the night. Silently say to yourself, “I wish to wake up and remember my dreams.” Then set an alarm clock for about 4-7 hours after you fall asleep to help you wake up. Also, tell yourself to have interesting and memorable dreams. A major cause of forgetting dreams is other thoughts or interruptions when you first wake up. Make your first thought be “What did I dream last night?”
Try keeping a journal beside your bed to keep a record of every aspect of any dream you may remember. Even one word thoughts or fragments that don’t make total sense are better than nothing. Then look up those words in a dream dictionary online to find out the possible meanings. You will be surprised to find their hidden meanings! It may take a few tries, but with a little persistence you will have a journal full of vivid memories.
Friday, June 20, 2008
The Secrets to Eating Healthy
Can’t get rid of that spare tire? Sit ups alone will not do the trick. A well planned exercise routine targeting certain muscles along with a healthy diet is the key to success. Just because you workout regularly, does not give you a license to eat donuts and fries every day. That was a little harsh, but it is true. If you want to see weight loss results in those problem areas then listen up.
You are what you eat, literally so avoid artificial additives, preservatives and sweeteners for obvious reasons. Begin your morning with breakfast cereal containing at least 5 grams of fiber and no more than 8 grams of sugar per serving. Add one fruit or vegetable to every meal and you will feel energized throughout the day. Replace carbs (I know, I love bread and butter with every meal, too) with whole grains (brown rice instead of white). Cook from scratch, which is healthier than processed and packaged food. Processed meats like ham, salami, hot dogs, and bacon contain nitrates that are linked to cancer cardiovascular disease. They are also high in saturated fats and salt which will only add to unwanted body fat.
Maintaining a healthy diet makes you feel good physically and mentally. Stay away from alcohol, nicotine, caffeine, and illegal drug use which are all stimulants that destroy precious cells. To stay hydrated all day carry a reusable water bottle everywhere you go. Get enough calcium to build strong bones by drinking milk or calcium fortified orange juice, or by snacking on yogurt. Eat at least two vegetarian meals a week with chickpeas, lentils, tofu, or black beans which will provide lean protein. Many supermarkets carry frozen meatless meals that have the same consistency as regular meat. You will be surprised to find an abundance of fun soy products to choose from, also. Indian and Japanese cuisines both have a variety of vegetable based meals so have be adventurous and try something new!
You are what you eat, literally so avoid artificial additives, preservatives and sweeteners for obvious reasons. Begin your morning with breakfast cereal containing at least 5 grams of fiber and no more than 8 grams of sugar per serving. Add one fruit or vegetable to every meal and you will feel energized throughout the day. Replace carbs (I know, I love bread and butter with every meal, too) with whole grains (brown rice instead of white). Cook from scratch, which is healthier than processed and packaged food. Processed meats like ham, salami, hot dogs, and bacon contain nitrates that are linked to cancer cardiovascular disease. They are also high in saturated fats and salt which will only add to unwanted body fat.
Maintaining a healthy diet makes you feel good physically and mentally. Stay away from alcohol, nicotine, caffeine, and illegal drug use which are all stimulants that destroy precious cells. To stay hydrated all day carry a reusable water bottle everywhere you go. Get enough calcium to build strong bones by drinking milk or calcium fortified orange juice, or by snacking on yogurt. Eat at least two vegetarian meals a week with chickpeas, lentils, tofu, or black beans which will provide lean protein. Many supermarkets carry frozen meatless meals that have the same consistency as regular meat. You will be surprised to find an abundance of fun soy products to choose from, also. Indian and Japanese cuisines both have a variety of vegetable based meals so have be adventurous and try something new!
How to Eat Healthy on a Budget
With rapidly soaring food prices we need to get more creative and organized when it comes to planning our meals. It is a common myth that eating healthy is more expensive than eating unhealthy. That is not the case, fresh fruits and vegetables in season can cost less than some processed meats. You don’t have to shop at organic stores and spend your entire paycheck to get nutritious food. Stay tuned for some helpful reminders on ways you can eat healthy and save money at the same time.
For starters, try to plan your grocery trip by making lists and include healthy snack ideas. If possible, try to shop during off hours and days which are usually mid week in the morning depending on where live, of course. Do some comparison shopping between local supermarkets to get the best price. Prevent spending money unnecessarily and getting zero nutritional benefits in return by avoiding fast food runs. On that note, keep your dining out excursions to a minimum because restaurants are actually making the portions smaller which might be good for your waistline, but not for your wallet. Take advantage of specials and coupons on staple items like pasta, canned food, rice, and soup which generally have a longer shelf life.
Buy non perishables in bulk and freeze perishables in smaller portions to be used later. You would be surprised to learn that a lot of people don’t know what kinds of food they can freeze. They either end up of throwing away perfectly good food which equals money or getting food poisoning from eating bad food that has been sitting in the refrigerator too long. By doubling the size of your recipes, you can freeze individual portions which will come in handy for quick lunches and dinners. This will also save in preparation time and energy use. Save vegetable trimmings for vegetable stock used in casseroles and soups. By following these simple tips you will be able to afford those new shoes.
For starters, try to plan your grocery trip by making lists and include healthy snack ideas. If possible, try to shop during off hours and days which are usually mid week in the morning depending on where live, of course. Do some comparison shopping between local supermarkets to get the best price. Prevent spending money unnecessarily and getting zero nutritional benefits in return by avoiding fast food runs. On that note, keep your dining out excursions to a minimum because restaurants are actually making the portions smaller which might be good for your waistline, but not for your wallet. Take advantage of specials and coupons on staple items like pasta, canned food, rice, and soup which generally have a longer shelf life.
Buy non perishables in bulk and freeze perishables in smaller portions to be used later. You would be surprised to learn that a lot of people don’t know what kinds of food they can freeze. They either end up of throwing away perfectly good food which equals money or getting food poisoning from eating bad food that has been sitting in the refrigerator too long. By doubling the size of your recipes, you can freeze individual portions which will come in handy for quick lunches and dinners. This will also save in preparation time and energy use. Save vegetable trimmings for vegetable stock used in casseroles and soups. By following these simple tips you will be able to afford those new shoes.
Portion Control: Key to Weight Loss
Unfortunately, when people dine out at restaurants in the United States, appropriate food portions are not usually an option. It seems like every where we turn people are trying to lure us in with their super sized discounted combo meals. The most important key to losing weight and keeping it off lies in portion control. Recent studies have shown that it’s easier for obese people to follow a portion controlled weight loss program than an increasingly intense exercise program.
It may be difficult to monitor how much you eat, especially when you are out at a restaurant with friends or family and caught up in the moment of socializing. It would be a good idea to share entrees with a friend or order lunch size portions or low fat appetizers for dinner. Ordering soup or salad first will also curb your appetite. Get a to-go box even before you even get your food and immediately put half of your plate in it. If allowed, try ordering from the kids menu, obviously the portions are smaller and it will save you money. Avoid all you can eat buffets and salad bars whenever possible. We feel like we have to eat more to get our moneys worth or try everything then end up with an upset stomach.
There are very simple ways to control your portion sizes at home, also. First, measure what you are eating against the serving size listed on the label and make adjustments. Check out health websites to find the appropriate sizes for each of the food groups. Buy calorie portioned meals or buy in bulk and store your food in containers already measured. Use smaller plates and bowls. Also, avoid watching TV while eating. Research concludes that we naturally consume more when enjoying our favorite TV show. Don’t wait until you’re starving and light headed to chow down because that will lead to overeating. Just relax, eat slowly and savor the different tastes in each meal.
It may be difficult to monitor how much you eat, especially when you are out at a restaurant with friends or family and caught up in the moment of socializing. It would be a good idea to share entrees with a friend or order lunch size portions or low fat appetizers for dinner. Ordering soup or salad first will also curb your appetite. Get a to-go box even before you even get your food and immediately put half of your plate in it. If allowed, try ordering from the kids menu, obviously the portions are smaller and it will save you money. Avoid all you can eat buffets and salad bars whenever possible. We feel like we have to eat more to get our moneys worth or try everything then end up with an upset stomach.
There are very simple ways to control your portion sizes at home, also. First, measure what you are eating against the serving size listed on the label and make adjustments. Check out health websites to find the appropriate sizes for each of the food groups. Buy calorie portioned meals or buy in bulk and store your food in containers already measured. Use smaller plates and bowls. Also, avoid watching TV while eating. Research concludes that we naturally consume more when enjoying our favorite TV show. Don’t wait until you’re starving and light headed to chow down because that will lead to overeating. Just relax, eat slowly and savor the different tastes in each meal.
How to Let it Go and Live in the Now
If you are like me you are constantly trying to find new ways to relieve tension. Some things like blowing off some steam at a night club, drinking, and screaming at a loved one seem all too familiar. But they are only temporary stress relievers which are destructive and sometimes just end up making you feel worse the next day. I am here to tell you some practical ways to relieve tension and to keep it from controlling your life.
If you are too tense, people will not want to be in your company. You will find yourself alone on a Saturday night watching reruns. We tend to feed off other people’s chi which is the natural energy that saturates all things on this universe, even human beings. One of the ways we can produce positive chi is by breathing deeply. Begin by sitting or standing in a relaxed position and breath deeply through your nose while sucking in your abs. Next, let the air out your nose while counting to 8 and repeat several times. You should feel an instant relief of tension.
Make time for yourself, even if its just 20 minutes a day. Turn the TV off, stop surfing the net and checking your email during that time. Instead, read a book, listen to music, meditate, look up at the stars, or pamper yourself with a massage. Massages will make you feel more relaxed, but if done too harshly (depending on your body frame) they might actually be painful. Don’t be afraid to speak up if the masseuse is hurting you.
Lastly, intimate conversation can benefit your emotional health and make you feel more connected with the world.
Finding new interests to direct your anger away from negative thoughts and actions is the key to preventing stress from turning into depression. Join a local social or activities group online or volunteer to meet new people and focus your energy into doing something positive. Learn a new skill or language, take a class to further your knowledge, or organize group outings to benefit a good cause. By giving back to your community and others, you will ultimately feel more relaxed and happier.
If you are too tense, people will not want to be in your company. You will find yourself alone on a Saturday night watching reruns. We tend to feed off other people’s chi which is the natural energy that saturates all things on this universe, even human beings. One of the ways we can produce positive chi is by breathing deeply. Begin by sitting or standing in a relaxed position and breath deeply through your nose while sucking in your abs. Next, let the air out your nose while counting to 8 and repeat several times. You should feel an instant relief of tension.
Make time for yourself, even if its just 20 minutes a day. Turn the TV off, stop surfing the net and checking your email during that time. Instead, read a book, listen to music, meditate, look up at the stars, or pamper yourself with a massage. Massages will make you feel more relaxed, but if done too harshly (depending on your body frame) they might actually be painful. Don’t be afraid to speak up if the masseuse is hurting you.
Lastly, intimate conversation can benefit your emotional health and make you feel more connected with the world.
Finding new interests to direct your anger away from negative thoughts and actions is the key to preventing stress from turning into depression. Join a local social or activities group online or volunteer to meet new people and focus your energy into doing something positive. Learn a new skill or language, take a class to further your knowledge, or organize group outings to benefit a good cause. By giving back to your community and others, you will ultimately feel more relaxed and happier.
Natural Ways to Boost your Energy
Exhaustion is a frequently used word for people, especially for those that have grueling schedules or high demand jobs. There is the working mother who has a day job only to come home every night to her second job. Then there is the struggling twenty-something who has to prove them self at work by putting in 60 hours plus a week, working five different job positions to climb up the corporate ladder all while trying to have a social life. Unless you work 15 minutes from work the majority of us have stressful commutes sitting in traffic jams and trying not to crash. If you find yourself hitting the snooze button more than once you need to read on to find ways to naturally boost your energy.
How do you get your energy fix in the morning? All of us definitely need a jump start to the day whether it’s red bull, coffee, or soda. Pick your poison and kudos to you if you drink green or black tea which is supposed to help you recover from everyday stress better than any of the other drinks mentioned. Also, some people find exercise to be a natural energy boost allowing oxygen to enter the brain and the muscles.
Sleep is another way to ward off the chronic exhaustion we feel. Everyone knows 8 hours is the average amount of sleep we should be getting but do you know that the actual time you are asleep is important? Our bodies function on a sleep cycle based on natural light exposure. If you sleep from 2pm to 10 am it is not as restorative as 10p-6a because 80% of our growth hormones are secreted during 11p and 1a. These hormones are necessary for healthy skin, lean muscle, and the immune system.
There are many different ways to fight chronic stress which is another huge energy killer. Multivitamins containing a special formula with extra doses of vitamin B would help to relieve stress. Talking with friends on the phone, reading, meditating, and listening to music are all positive, easy ways to relax. Just by going for a 10 minute walk you will notice an increased energy boost for about two hours. Staying hydrated, eating regularly, and power napping are all natural ways to increase your energy level throughout the day.
How do you get your energy fix in the morning? All of us definitely need a jump start to the day whether it’s red bull, coffee, or soda. Pick your poison and kudos to you if you drink green or black tea which is supposed to help you recover from everyday stress better than any of the other drinks mentioned. Also, some people find exercise to be a natural energy boost allowing oxygen to enter the brain and the muscles.
Sleep is another way to ward off the chronic exhaustion we feel. Everyone knows 8 hours is the average amount of sleep we should be getting but do you know that the actual time you are asleep is important? Our bodies function on a sleep cycle based on natural light exposure. If you sleep from 2pm to 10 am it is not as restorative as 10p-6a because 80% of our growth hormones are secreted during 11p and 1a. These hormones are necessary for healthy skin, lean muscle, and the immune system.
There are many different ways to fight chronic stress which is another huge energy killer. Multivitamins containing a special formula with extra doses of vitamin B would help to relieve stress. Talking with friends on the phone, reading, meditating, and listening to music are all positive, easy ways to relax. Just by going for a 10 minute walk you will notice an increased energy boost for about two hours. Staying hydrated, eating regularly, and power napping are all natural ways to increase your energy level throughout the day.
Get the Most out of Exercise Strength Training Routine
Good for you, you joined a gym or committed to a new fitness routine। Chances are, you might not be able to afford your own personal trainer so you have to be your own cheerleader. It is best to have a goal in mind with a specified plan for all things in life, especially exercising. This article will introduce you to the fundamentals of a successful strength training routine.
Perform strength training exercises two times per week and incorporating every major muscle. In case you forgot, they include: buttocks, thighs, calves, abs, lower back, upper chest, shoulders, and arms. Always use the correct technique and if you are not sure, just ask a staff member or reference a web site. Make sure you give yourself one hour of rest in between workouts or alternate consecutive days with upper body one day and lower body the next. This will help eliminate possible injuries and soreness which will bring your routine to a halt until you feel better.
It is best to lift weights before aerobics to ensure you have enough energy left to finish your reps. Your routine should leave you feeling more energized and wanting more. Start a new one every 3-4 weeks to prevent your body from getting used to the same thing and work out different muscles. Also, resting for a week every month or so can actually make you feel stronger when you start up your fitness routine again. If you only workout twice a week then you should do strength training exercises each time.
There is a common myth that you have to lose weight before weight training, but it’s not true. Write down your exercises and goals on a piece of paper so you do not “forget” or drift away from your path to success! Work out with a friend or make friends at the gym to motivate you. Bring an Ipod or portable cd player with your favorite music to get you pumped up! Most important of all, try to have fun!
Thursday, June 19, 2008
Ways to Boost your Immune System
Do you ever wonder why some people get sick and others don’t, although they’re exposed to the same germs? It has to do with the immune system which is a balanced network of cells and organs that work together to protect against disease. It also blocks foreign proteins from getting into your body. Read on to learn more about some natural ways to keep from getting a cold or flu this season.
Begin by keeping your stress levels down to relax and improve your mood. Try listening to your favorite music, meditating or laughing. In addition, sex has been shown to give a boost of IGA which is a protein from the immune system that helps fight infections. It plays a critical role in keeping pathogens from entering the body and capturing those that do sneak in. It produces natural opioid peptide happy little brain chemicals that are releases during sex. Also, a social support system, with lots of hugging and hard strokes is more foretelling of a long life than age, medical condition and smoking.
Your diet plays a major role in providing support to your immune system. Ideally, your meals should be low in red meat and high in fish and fruits and vegetables (especially blueberries and broccoli). By squeezing fresh lemon juice into drinks and meals will help to maintain your body’s internal climate at a ph that supports healthy bacteria. Make sure you don’t submerge the entire lemon into a glass of water because there may be bacteria on the surface. Also, alcohol in moderation releases opioids and raises IGA levels but too many happy hours bring your immune system down. Lastly, chicken soup has been proven to pump up the immune system and make you feel better faster.
Moderate exercise is good for the heart and soul but again, too much training and working out runs makes you more predisposed to illnesses. It is important to get enough sleep to balance out hormone levels and keep your desk germ free by using antibacterial wipes. Also, spending time in outside in cold weather stimulates the thyroid glands allowing the body to produce the right amount of energy when needed. Why not integrate some of these words of advice into your life today?
Begin by keeping your stress levels down to relax and improve your mood. Try listening to your favorite music, meditating or laughing. In addition, sex has been shown to give a boost of IGA which is a protein from the immune system that helps fight infections. It plays a critical role in keeping pathogens from entering the body and capturing those that do sneak in. It produces natural opioid peptide happy little brain chemicals that are releases during sex. Also, a social support system, with lots of hugging and hard strokes is more foretelling of a long life than age, medical condition and smoking.
Your diet plays a major role in providing support to your immune system. Ideally, your meals should be low in red meat and high in fish and fruits and vegetables (especially blueberries and broccoli). By squeezing fresh lemon juice into drinks and meals will help to maintain your body’s internal climate at a ph that supports healthy bacteria. Make sure you don’t submerge the entire lemon into a glass of water because there may be bacteria on the surface. Also, alcohol in moderation releases opioids and raises IGA levels but too many happy hours bring your immune system down. Lastly, chicken soup has been proven to pump up the immune system and make you feel better faster.
Moderate exercise is good for the heart and soul but again, too much training and working out runs makes you more predisposed to illnesses. It is important to get enough sleep to balance out hormone levels and keep your desk germ free by using antibacterial wipes. Also, spending time in outside in cold weather stimulates the thyroid glands allowing the body to produce the right amount of energy when needed. Why not integrate some of these words of advice into your life today?
Focus Better and Smarter
Is your middle name procrastination? Do you think there are not enough hours in the day? Join most of the human population who thinks they have ADD (Attention Deficit Disorder). People joke about it, but it’s really no laughing matter. Focus and concentration are very valuable tools for success in your career and personal life. This article will explore different ways to increase your focus and productivity with everyday tasks at work and home.
Music can make the dullest job be more enjoyable and it helps clear mental blocks to allow greater creativity. Try playing with different types of music and see what genre works best for you. Classical music seems to be the most popular since it relaxes the mind and helps organize thoughts. Music can also change your state of mind and improve your mood. Listening to music is something everyone can do to make themselves happier and smarter.
There are many things at work you can do to stay focused. Make time slots everyday when people can talk to you instead of getting interrupted constantly. Work on a project for a specified amount of time each day to prevent burnout. Get a good chair that to eliminate physical distraction from having a sore neck or back. Fill up your water bottle at the start of the day to limit the number of times you have to walk to the water and make small talk with coworkers. Finally, discover the best time of day to accomplish mundane tasks that don’t require much brain power.
Perhaps you try to do too much at one time or put things off until the next day because you want it to be done perfectly. The key to completing projects on time and correctly is by learning proper time management techniques. Begin each day by making a to-do list and stick to it. Prioritize each task and keep daily tasks small in size to be practical. Keep an up to date calendar or planner to keep track of important dates, deadlines, and tasks. Pay attention to details and take the time to be thorough…and most of all just have fun!
Music can make the dullest job be more enjoyable and it helps clear mental blocks to allow greater creativity. Try playing with different types of music and see what genre works best for you. Classical music seems to be the most popular since it relaxes the mind and helps organize thoughts. Music can also change your state of mind and improve your mood. Listening to music is something everyone can do to make themselves happier and smarter.
There are many things at work you can do to stay focused. Make time slots everyday when people can talk to you instead of getting interrupted constantly. Work on a project for a specified amount of time each day to prevent burnout. Get a good chair that to eliminate physical distraction from having a sore neck or back. Fill up your water bottle at the start of the day to limit the number of times you have to walk to the water and make small talk with coworkers. Finally, discover the best time of day to accomplish mundane tasks that don’t require much brain power.
Perhaps you try to do too much at one time or put things off until the next day because you want it to be done perfectly. The key to completing projects on time and correctly is by learning proper time management techniques. Begin each day by making a to-do list and stick to it. Prioritize each task and keep daily tasks small in size to be practical. Keep an up to date calendar or planner to keep track of important dates, deadlines, and tasks. Pay attention to details and take the time to be thorough…and most of all just have fun!
How to Look Amazing on a Budget
Times are tough, companies are going out of business, the country is in a recession, hours are being cut, and gas and food prices are soaring. So, how do us girls try to look glam with little or no extra money? Our monthly budgets need to be cut somewhere and unfortunately sometimes it has to be the beauty budget. There is no need to worry, read on for some tips tried and true from yours truly to help you get started.
It seems easy enough just to neglect your usual beauty maintenance routine, but one thing you do not want to let go by the wayside is your hair color. Instead of going to the salon, you can buy hair dye at a drug store for a fraction of the price. Just be sure to follow the instructions carefully to ensure correct coloring and avoid dark patches. A good color can brighten your complexion, make you look younger, and give your hair a healthy look and feel.
There are many ways you can cut back on beauty expenses. Shaving is the least expensive way to remove unattractive body hair. Buy men’s razors and shaving cream which are usually priced lower than women’s. You can find microwavable wax kits for about $10, decent tweezers are not expensive. False eyelashes can be found for less than $5. Splurge on conditioner, not shampoo but is you’re a swimmer use a clarifying shampoo or wash it twice.
Daily exercise leaves your skin glowing. You might think that you have to throw away your gym membership, which might be true if it’s too expensive. Find cheap group exercise classes in your area by looking online. Most yoga studios offer the first class free or discounted class packages. Health clubs and gyms also offer one week free trial periods, but most will pressure you into becoming a member. If you do like the gym and the price is right try to negotiate terms and avoid initiation fees. The YMCA is usually less expensive and it may be what you’re looking for. Lastly, walking and push ups are free so there is no need to neglect your physical well being.
You don’t have to pay top price for clothes to look good on you. Check out thrift stores to find stuff that flatters your figure. I bought a $5 pair of jeans at a second hand store once and received compliments every time I wore them. It doesn’t matter where you shop, even discount marts might unexpectedly make clothes that fit you like a glove. So, always keep your eye out, say no to trends and personalize your style.
It seems easy enough just to neglect your usual beauty maintenance routine, but one thing you do not want to let go by the wayside is your hair color. Instead of going to the salon, you can buy hair dye at a drug store for a fraction of the price. Just be sure to follow the instructions carefully to ensure correct coloring and avoid dark patches. A good color can brighten your complexion, make you look younger, and give your hair a healthy look and feel.
There are many ways you can cut back on beauty expenses. Shaving is the least expensive way to remove unattractive body hair. Buy men’s razors and shaving cream which are usually priced lower than women’s. You can find microwavable wax kits for about $10, decent tweezers are not expensive. False eyelashes can be found for less than $5. Splurge on conditioner, not shampoo but is you’re a swimmer use a clarifying shampoo or wash it twice.
Daily exercise leaves your skin glowing. You might think that you have to throw away your gym membership, which might be true if it’s too expensive. Find cheap group exercise classes in your area by looking online. Most yoga studios offer the first class free or discounted class packages. Health clubs and gyms also offer one week free trial periods, but most will pressure you into becoming a member. If you do like the gym and the price is right try to negotiate terms and avoid initiation fees. The YMCA is usually less expensive and it may be what you’re looking for. Lastly, walking and push ups are free so there is no need to neglect your physical well being.
You don’t have to pay top price for clothes to look good on you. Check out thrift stores to find stuff that flatters your figure. I bought a $5 pair of jeans at a second hand store once and received compliments every time I wore them. It doesn’t matter where you shop, even discount marts might unexpectedly make clothes that fit you like a glove. So, always keep your eye out, say no to trends and personalize your style.
Tuesday, June 17, 2008
Not Getting Enough Sleep?
Are you always tired? Do you find yourself falling asleep at your desk at work or nodding off behind the wheel at night? You could be suffering from sleep deprivation which is defined as the general lack of necessary amount of sleep as a result of a sleep disorder or an active choice. Chances are most people have suffered from temporary lack of sleep at some point in their lives, but it becomes a serious issue when you cannot function in your daily life.
Possible causes may include lifestyle, health complications, medication side effects and clinical disorders. It is important to find out the cause to determine the best possible treatment. Did you know that over 50% of people over 64 years old suffer from a sleep disorder? Even though older people get just as much sleep they do not get enough REM sleep which is the deepest and most restorative kind.
The effects of lack of sleep can be deadly as studies have shown on tests performed on animals. It can have serious effects on our overall health in physical and mental impairments. It decreases our ability to think, handle stressful situations, and maintain a healthy immune system. It affects the hormone levels physiological processes can also cause drastic weight gain. Being tired makes people hungrier, feeling less satisfied and therefore eating more.
According to the National Sleep Foundation, 22 million Americans suffer from sleep deprivation. In a recent poll, half of employees reported that sleepiness on the job interferes with performance at work. We live in a 24/7 society with work and home life becoming a blur. People are constantly connected to their workplaces even during vacations thanks to new technology. 58% of people surveyed said they bring home work at night to finish leaving less time for family and sleep and 26% would like to take naps during work breaks if allowed to. Longer working hours causes impatience, irritability, lower productivity, and difficulty concentrating. So, try to get your 8 hours a night and work smarter not harder!
Possible causes may include lifestyle, health complications, medication side effects and clinical disorders. It is important to find out the cause to determine the best possible treatment. Did you know that over 50% of people over 64 years old suffer from a sleep disorder? Even though older people get just as much sleep they do not get enough REM sleep which is the deepest and most restorative kind.
The effects of lack of sleep can be deadly as studies have shown on tests performed on animals. It can have serious effects on our overall health in physical and mental impairments. It decreases our ability to think, handle stressful situations, and maintain a healthy immune system. It affects the hormone levels physiological processes can also cause drastic weight gain. Being tired makes people hungrier, feeling less satisfied and therefore eating more.
According to the National Sleep Foundation, 22 million Americans suffer from sleep deprivation. In a recent poll, half of employees reported that sleepiness on the job interferes with performance at work. We live in a 24/7 society with work and home life becoming a blur. People are constantly connected to their workplaces even during vacations thanks to new technology. 58% of people surveyed said they bring home work at night to finish leaving less time for family and sleep and 26% would like to take naps during work breaks if allowed to. Longer working hours causes impatience, irritability, lower productivity, and difficulty concentrating. So, try to get your 8 hours a night and work smarter not harder!
Battling Adult Acne
Whether or not you spent your teens and young adulthood battling random zits or acne has nothing to do with your chances of having adult acne. It affects 25% of men and 50% of women at some point in their lives often causing depression and social anxiety. The causes may have to do with your hormonal balance as well as stress, old makeup and birth control.
It starts with blackheads, which are the result of oil and dead cells trapped into a pore where they block the duct and mix with bacteria. Red pimples occur when blackheads become inflamed and are spread when touched with dirty hands. The best treatment for adult acne is identical to the treatment for teen acne which is benzoyl peroxide. Another option for you may be an herbal supplement that keeps your skin oil free. Popular 3-step systems have worked for many celebrities
If you have serious acne such as cysts on your face you should see a dermatologist. He or she will examine and monitor your skin closely to determine what type of acne you have. Retinoids, antibiotics, azelaic acid or birth control pills will be administered and are all covered by health insurance. They also have samples for you to try which eliminates the need to purchase over the counter remedies that do not work.
For the most severe cases, a well known 5 month long course is the best treatment but can cause serious birth defects if taken during pregnancy. Whatever you do, don’t give yourself an at home treatment by squeezing your pimples, it can only spread to more infections. It is a common myth that certain foods such as cheese and chocolate cause pimples. However, greasy, oily foods can get on your face and clog your pores. Have no fear, you are not alone in this battle!
It starts with blackheads, which are the result of oil and dead cells trapped into a pore where they block the duct and mix with bacteria. Red pimples occur when blackheads become inflamed and are spread when touched with dirty hands. The best treatment for adult acne is identical to the treatment for teen acne which is benzoyl peroxide. Another option for you may be an herbal supplement that keeps your skin oil free. Popular 3-step systems have worked for many celebrities
If you have serious acne such as cysts on your face you should see a dermatologist. He or she will examine and monitor your skin closely to determine what type of acne you have. Retinoids, antibiotics, azelaic acid or birth control pills will be administered and are all covered by health insurance. They also have samples for you to try which eliminates the need to purchase over the counter remedies that do not work.
For the most severe cases, a well known 5 month long course is the best treatment but can cause serious birth defects if taken during pregnancy. Whatever you do, don’t give yourself an at home treatment by squeezing your pimples, it can only spread to more infections. It is a common myth that certain foods such as cheese and chocolate cause pimples. However, greasy, oily foods can get on your face and clog your pores. Have no fear, you are not alone in this battle!
Friday, June 13, 2008
Eat Less and Exercise More
Obesity has become a worldwide epidemic and we need to take more action now more than ever. Who would have thought that by eating less and exercising more you can shed unwanted pounds? It seems like common sense but perhaps not as easy as it sounds. One might think that if we use more energy then our bodies will naturally need more food. That is true, but by following the steps in this article you will lose weight in no time!
Exercise 1-1.5 hours everyday but it is OK to break it up throughout the day. It doesn’t have to be an intense long workout all at one time. The best way to lose body fat is by doing some sort of aerobics routine for at least 30 minutes on most days. The most common form is walking, which can easily be incorporated into your every day daily activities. If you are just beginning your new routine, start slowly by steadily increasing your workout every week. If you overextend your body too quickly you could end up with pulled muscles, even bone fractures.
Eat a low fat, high carbohydrate (not pasta or bread) diet consisting of plant-based foods such as whole grains, beans and vegetables. Portion control is also a key factor in losing weight. Compared to other countries, people in the U.S. generally eat too much due to the high portion sizes served at restaurants and fast food chains. Stop eating when your stomach is satisfied, if you feel too full that means you have consumed too much. It is also best to have a healthy breakfast every morning to keep you from grabbing those donuts from the vending machine at work.
Permanent weight loss requires a lifelong commitment of time and effort. Make an attempt to resolve any other pending issues in your life to gain a better focus on your weight loss goal. Get support from friends, find an exercise buddy, and surround yourself with people who engage in a healthy lifestyle. Keep track of your weight loss and set a realistic goal (1-2 lbs per week). You need to burn 500-1000 calories more than you normally would to see results. Make sure your aspirations are realistic, measurable, and specific to your body type.
Exercise 1-1.5 hours everyday but it is OK to break it up throughout the day. It doesn’t have to be an intense long workout all at one time. The best way to lose body fat is by doing some sort of aerobics routine for at least 30 minutes on most days. The most common form is walking, which can easily be incorporated into your every day daily activities. If you are just beginning your new routine, start slowly by steadily increasing your workout every week. If you overextend your body too quickly you could end up with pulled muscles, even bone fractures.
Eat a low fat, high carbohydrate (not pasta or bread) diet consisting of plant-based foods such as whole grains, beans and vegetables. Portion control is also a key factor in losing weight. Compared to other countries, people in the U.S. generally eat too much due to the high portion sizes served at restaurants and fast food chains. Stop eating when your stomach is satisfied, if you feel too full that means you have consumed too much. It is also best to have a healthy breakfast every morning to keep you from grabbing those donuts from the vending machine at work.
Permanent weight loss requires a lifelong commitment of time and effort. Make an attempt to resolve any other pending issues in your life to gain a better focus on your weight loss goal. Get support from friends, find an exercise buddy, and surround yourself with people who engage in a healthy lifestyle. Keep track of your weight loss and set a realistic goal (1-2 lbs per week). You need to burn 500-1000 calories more than you normally would to see results. Make sure your aspirations are realistic, measurable, and specific to your body type.
Are You Depressed?
It is no surprise that depression is a widespread phenomenon in our culture today, affecting nearly 21 million adults per year. It alters our thoughts, mood, behavior, careers, physical health, and relationships with others. If you are suffering from depression you may be open to exploring more natural options besides prescription drugs. Many people struggle for a long time to find the perfect depression treatment for their personality, lifestyle, and hormonal balance.
Popular drugs on the market may not have worked for you or maybe you have heard the horror stories associated with all the possible side effects. Herbal supplements such as St Johns Wort are a more natural alternative to pharmaceuticals with fewer side effects (dry mouth, dizziness, fatigue, increased sensitivity to sunlight). It is one of the most thoroughly researched medicinal herbs on the market today and has been proven to be safe by studies in Germany and other European countries.
There has also never been a recorded human death related to this yellow, wild growing plant. It has been known to help mildly depressed people regain overall normal mental balance and mood. It is not suggested for severely depressed people who may need multiple forms of treatment such as talk therapy, exercise and medicine combined. Herbal anti-depressant supplements often work just as well as their prescription counterparts but cost a little less.
Leading prescription anti-depressants don’t always relieve symptoms and they come with a laundry list of side effects. Advertisements may make it seem like these “happy pills” work like magic on everyone, but they are only successful for about 70% of people. They don’t treat the actual cause of depression, but rather raise the serotonin levels in your brain. Prescription drugs can lead to a whole new set of problems including anxiety, irritability, restlessness, and insomnia. Many people have also reported suicidal thoughts when they stop taking the pills.
It is important to communicate with your health care providers about your overall well being maintenance routine so they can advise you on the best treatment for your depression.
Popular drugs on the market may not have worked for you or maybe you have heard the horror stories associated with all the possible side effects. Herbal supplements such as St Johns Wort are a more natural alternative to pharmaceuticals with fewer side effects (dry mouth, dizziness, fatigue, increased sensitivity to sunlight). It is one of the most thoroughly researched medicinal herbs on the market today and has been proven to be safe by studies in Germany and other European countries.
There has also never been a recorded human death related to this yellow, wild growing plant. It has been known to help mildly depressed people regain overall normal mental balance and mood. It is not suggested for severely depressed people who may need multiple forms of treatment such as talk therapy, exercise and medicine combined. Herbal anti-depressant supplements often work just as well as their prescription counterparts but cost a little less.
Leading prescription anti-depressants don’t always relieve symptoms and they come with a laundry list of side effects. Advertisements may make it seem like these “happy pills” work like magic on everyone, but they are only successful for about 70% of people. They don’t treat the actual cause of depression, but rather raise the serotonin levels in your brain. Prescription drugs can lead to a whole new set of problems including anxiety, irritability, restlessness, and insomnia. Many people have also reported suicidal thoughts when they stop taking the pills.
It is important to communicate with your health care providers about your overall well being maintenance routine so they can advise you on the best treatment for your depression.
I Have Arthritis: Now what?
You are as healthy as a horse your whole life and for the last two weeks you have been waking up with a stiff neck and swollen hands. You are probably frightened and thinking, “What is happening to me?” According to the National Center for Chronic Disease and Health Promotion, you are more than likely one of 46 million adults in the Unites States who have been told by a doctor that they have some form of arthritis, the most common being osteoarthritis.
1 in 5 adults have been diagnosed with this life changing condition and 50% of all people over age 65 have learned to live with it. It is projected to increase by 40% in the next two decades with the aging population of the baby boomers. This is the leading cause of disability in America but it doesn’t mean that we cannot live enriching, happy lives. If you or a loved one has arthritis, there are some ways to provide relief from common symptoms.
Many people with arthritis report significant limitations with walking, stooping/kneeling, climbing stairs, and social gatherings. In a recent study from the Arthritis Care and Research Journal, regular exercise has been shown to drastically improve and manage pain. Make exercise fun by participating in an arthritis water aerobics class at your local gym. The resiliency of the water decreases wear and tear on the joints. This is also a good way to socialize and working out doesn’t have to feel like work if you enjoy it.
By staying close to your recommended weight it will relieve pressure on the hips and knees. Order free brochures online to educate yourself on managing arthritis, take a warm bath before bedtime, or plant a garden – this can be therapeutic for sore hands. Trade in those trendy, high heels for a more comfortable shoe with plenty of padding and a stiff stole. Of course, seek the advice of a good doctor or two to find the best treatment for your arthritis condition.
1 in 5 adults have been diagnosed with this life changing condition and 50% of all people over age 65 have learned to live with it. It is projected to increase by 40% in the next two decades with the aging population of the baby boomers. This is the leading cause of disability in America but it doesn’t mean that we cannot live enriching, happy lives. If you or a loved one has arthritis, there are some ways to provide relief from common symptoms.
Many people with arthritis report significant limitations with walking, stooping/kneeling, climbing stairs, and social gatherings. In a recent study from the Arthritis Care and Research Journal, regular exercise has been shown to drastically improve and manage pain. Make exercise fun by participating in an arthritis water aerobics class at your local gym. The resiliency of the water decreases wear and tear on the joints. This is also a good way to socialize and working out doesn’t have to feel like work if you enjoy it.
By staying close to your recommended weight it will relieve pressure on the hips and knees. Order free brochures online to educate yourself on managing arthritis, take a warm bath before bedtime, or plant a garden – this can be therapeutic for sore hands. Trade in those trendy, high heels for a more comfortable shoe with plenty of padding and a stiff stole. Of course, seek the advice of a good doctor or two to find the best treatment for your arthritis condition.
Celebrity Secrets for Losing Post Baby Weight
Have you ever wondered how new celebrity moms lose weight so fast after they give birth? Of course they have nannies, personal trainers, nutritionists, personal assistants to help them reach their goal. It is their job to look aesthetically pleasing so they have plenty of inspiration. To the average person, it may seem impossible to copy their diet and exercise regimen but that is simply not true! The key is finding the time and keeping your energy level up!
Exercise during your entire pregnancy (up until 2 weeks of giving birth) but not too intensely as it may cause a miscarriage. It is a good idea to have a healthy fixation about your weight. Continue your routine post pregnancy but with some moderation incorporating cardio, strength, and core training into the mix. Work out 5 days a week for about 25-45 minutes and do something different each day. For example, Jennifer Lopez varies between Pilates one day and one hour of cardio followed by another hour of weight training.
Some stars such as Milla Jovovich follow the 5 factor diet which consists of 5 meals per day of mixed proteins, low to moderate glycemic carbohydrates, healthy fats, fiber and sugar free beverages. By breastfeeding alone, you can burn an extra 500-600 calories a day. Women who use formula find it more difficult to melt away the post baby access pounds. The fact is, many celebrities work out 2-3 hours a day to quickly lose the weight. That is just not practical but by following these tips you will be successful!
Exercise during your entire pregnancy (up until 2 weeks of giving birth) but not too intensely as it may cause a miscarriage. It is a good idea to have a healthy fixation about your weight. Continue your routine post pregnancy but with some moderation incorporating cardio, strength, and core training into the mix. Work out 5 days a week for about 25-45 minutes and do something different each day. For example, Jennifer Lopez varies between Pilates one day and one hour of cardio followed by another hour of weight training.
Some stars such as Milla Jovovich follow the 5 factor diet which consists of 5 meals per day of mixed proteins, low to moderate glycemic carbohydrates, healthy fats, fiber and sugar free beverages. By breastfeeding alone, you can burn an extra 500-600 calories a day. Women who use formula find it more difficult to melt away the post baby access pounds. The fact is, many celebrities work out 2-3 hours a day to quickly lose the weight. That is just not practical but by following these tips you will be successful!
Wednesday, June 11, 2008
It’s a fact that about 90% of the entire female population has cellulite on some part of her body। You may have never thought it could happen to you and you wake up one day to it staring you in the face. You are not alone, many celebrities such as Cindy Crawford, Pamela Andersen, and Hillary Duff have admitted to not having perfect bodies. This article will reveal some natural ways to reduce or prevent that cottage cheese like skin texture.
Dieting alone is not the answer, but a well balanced diet and regular exercise will help reduce the “orange peel” appearance। Be sure to consume plenty of fruits, vegetables, and whole grains and avoid fried foods and refined carbohydrates like white bread and rice. Drink plenty of water and herbal teas to rid your body of toxins, limit your caffeine, alcohol, and salt intake, and get at least 30 minutes of exercise per day. It would be beneficial to focus on the lower half of the body by doing strength exercises like leg raises, squats, and lunges. Quit smoking cigarettes and stay away from second hand smoke which harm small blood vessels. Also, try yoga, meditation, or tai chi to reduce your stress levels. Treat yourself to an intense massage, finish your shower with a cold rinse to tone the skin, and apply skin firming cream.
By following these tips for at least 6 months you will be well on your way to achieving your goal. There are no easy solutions in making cellulite disappear. It takes focus and true dedication to see satisfying results. It is also important to not increase your exercise routine by more than 10% each week to prevent injury. Set realistic steps on paper as a reminder, be enthusiastic, don’t compare yourself to others and most important of all just try to have fun!
Dieting alone is not the answer, but a well balanced diet and regular exercise will help reduce the “orange peel” appearance। Be sure to consume plenty of fruits, vegetables, and whole grains and avoid fried foods and refined carbohydrates like white bread and rice. Drink plenty of water and herbal teas to rid your body of toxins, limit your caffeine, alcohol, and salt intake, and get at least 30 minutes of exercise per day. It would be beneficial to focus on the lower half of the body by doing strength exercises like leg raises, squats, and lunges. Quit smoking cigarettes and stay away from second hand smoke which harm small blood vessels. Also, try yoga, meditation, or tai chi to reduce your stress levels. Treat yourself to an intense massage, finish your shower with a cold rinse to tone the skin, and apply skin firming cream.
By following these tips for at least 6 months you will be well on your way to achieving your goal. There are no easy solutions in making cellulite disappear. It takes focus and true dedication to see satisfying results. It is also important to not increase your exercise routine by more than 10% each week to prevent injury. Set realistic steps on paper as a reminder, be enthusiastic, don’t compare yourself to others and most important of all just try to have fun!
Monday, June 9, 2008
Can Energy Drinks help you Lose Weight?
Many of us turn to energy drinks daily in order to improve our activity at work or at school. We gain that often needed burst of energy by consuming these drinks during a time of exhaustion and/or high productivity. However, what many of us don’t realize is that energy drinks can be quite beneficial when it comes down to losing weight.
Energy drinks are slowly becoming more and more beneficial to one’s health. When energy drinks first appeared on the market they were loaded with sugar and other unrecognizable ingredients; however, as time passed, energy drinks have gained several nutritional and health values. A number of the new energy drinks are made-up of healthier ingredients, such as vitamins, amino-acids and antioxidants. They also contain no sugar and extremely low calorie count. Furthermore, some of the energy drinks out there contain ingredients which can suppress your appetite and increase metabolism.
With all of the new health benefits attributed to energy drinks, it is no surprise that these drinks are a good source of vitality during exercise. Consuming one of these drinks prior to your exercise regimen will provide you with that oomph which is often missing during the beginning of a workout. However, drink plenty of water during your exercise regimen because energy drinks trigger the kidney’s to remove extra fluid into the urine (this is referred to as the diuretic effect). A combination of the diuretic effect and sweating can lead to dehydration. Energy drinks are a great source of power and they will improve the intensity of your workout if used properly. It is also important to remember that energy drinks are a great companion to exercise; they will not help you lose weight all by themselves. You can’t simply sit on the couch and drink energy drinks and expect to lose weight. Energy drinks work best when they are combined with regular exercise. So the next time you feel tired and you want to skip an exercise session, grab a healthy energy drink in order to boost your energy and your health.
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