01.27.07
Posted in Health & Fitness Tips at 5:32 am by scortright
We all know that exercise that can help you lose weight and get more energy, but what about helping you sleep? Studies have shown that people, particularly women, who regularly exercise during the day, sleep longer and better at night. So, before you reach for the sleeping pills why not try going for a run, taking a trip to the gym, or signing up for a yoga class.
Many people have trouble sleeping because they are overly stressed. The worst part about this is that sleep deprivation can increase your cortisol levels, which makes you feel more stressed. It can also make you irritable and less able to deal with stressful situations. This is why most insomniacs have increased levels of stress hormones. While exercise makes these hormones rise initially, after several hours the levels fall. These hormones levels actually become lower than before you exercised and lower than they would be if you hadn’t worked out. Regular exercise can end the vicious sleep-stress cycle once and for all.
Most insomniacs simply can’t clear their mind of their problems when they lay down to bed. The stresses of the day run repeatedly through their minds instead of relaxing. Exercise can be a time to escape the stressors around you and figure out solutions to your problems. If you figured out what to do about your latest work crisis during your morning run, you don’t have to stress over it at bedtime. This leaves your brain free to sleep.
Exercising also makes you need sleep more. The more you work your muscles, the more they need to regenerate through sleep. While you may think this just going to make you more tired when you can’t sleep, it will probably actually help you have a deeper, more restful sleep. Even if you can’t sleep more, you’ll sleep better and be more rested and energized in the morning.
An important part of using exercise to cure insomnia is timing. As I already mentioned, exercise produces chemicals in your brain that make you feel more awake and energized. This is why it’s not a good idea to exercise before bedtime, but how close is too close? It is generally recommended that you exercise more than four hours before you sleep; however, you may find you need a longer rest period. If you find you’re not sleepy, start pushing your exercise earlier gradually till you find a good time. Obviously, the best time to exercise is in the morning, and this will make you feel more energized all day long.
If you absolutely can’t exercise during the day, there are things you can do at night instead (or in addition) to help you get to sleep. Studies have shown that exercises as simple as stretching can help improve insomnia symptoms. You can try doing stretches or yoga closer to bedtime to help you relax. You can find books or join a class to learn specific positions and more to promote relaxation and sleep.
While exercise helps you sleep more, it has other wonderful benefits. Exercise helps you lose weight, feel great, and have more energy during the day (and so will sleep). Before you try supplements, pills, or other crazy sleep solutions, try working out first. It will cure your insomnia along with some great positive side effects.
(Editor’s Note: I’ve also noticed that I sleep much better if I get enough water to drink during the day. Try it and see if helps you, too! )
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Posted in Health & Fitness Tips at 5:31 am by scortright
Practicing focused breathing exercises can help you relax and relieve the tension you’ve built up during the day. Our everyday lives tend to weigh on use, causing us to be in a constant state of arousal, even if we have nothing to be excited about. This can cause emotional problems including irritability, anger, and depression along with physical symptoms like headaches and stomachaches. Relaxation breathing can relieve these symptoms. These methods can also be used to calm yourself before you go to sleep. This way you get more of a better quality sleep that leaves you feeling rested and rejuvenated.
The first step is to find a good position to be in for your breathing exercise. Many techniques will suggest different positions including: the prone position (on your stomach), lying on your back, sitting cross legged, sitting on your feet with your knees facing forward, or standing. No matter what the method suggests, you need to be in a position that makes you comfortable. If you’re not comfortable, you’re not going to relax no matter how you breathe. So find something that works for you. You may also try periodically changing positions throughout your breathing exercises; in fact, some techniques recommend it.
The next step is to use proper breathing technique. Naturally, we tend to take short shallow breaths. Breathing exercises involve taking longer, deeper, fuller breaths. This type of breathing changes the percentage of carbon dioxide in our systems, putting us in a more relaxed state. To accomplish this type of breathing, you should be sure to breathe by pulling your stomach in and out (toward and away from your spine). You should also make sure your shoulders stay relaxed; if the shoulders are moving up and down, your breathing is too shallow. An appropriate deep breath should bring out the stomach, chest, and collar bone.
The appropriate deep breath is very slow. It’s best to allow about 5 to 6 seconds for each inhale and the same for each exhale; however, it’s more important for you to focus on your technique rather than your pace. Breathe in deeply through your nose, and exhale though your mouth. A common yoga technique is to tighten your throat when you exhale so it sounds as if you’re whispering.
Do your best to focus your attention on the breathing. The point of breathing exercises is to clear your mind of stress, not give you a better opportunity to focus on it. You’ll probably find your thoughts wandering; just try to bring your mind back to the breathing when you do. As you have more and more experience, you’ll begin to find it easier to focus on your breathing and relaxation rather than the hassles of everyday life.
You may also find it helpful to practice visualization exercises while you’re breathing deeply. Picture each muscle in your body and focus on it feeling relaxed. Once that part of your body is relaxed, you can move on to another part. You may also choose to focus on the stress physically pouring out of your body through your fingers and toes.
Whatever method you use, deep breathing is a great way to get to sleep or simply unwind at the end of a long day.
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Posted in Health & Fitness Tips at 5:26 am by scortright
Aloe Vera has been used to heal both internally and externally. Derived from the Aloe Vera plant, it has long, spiked leaves, which are thick-skinned and contain a clear gel-like substance. It is used today in many products, including cosmetics, skin lotions and moisturizers, burn gels and even sun screen creams.
It speeds the healing of many skin injuries, including burns, hives and poison ivy; and also acts as a laxative. For minor burns, the stabilized aloe gel is applied topically to the affected area of the skin three to five times per day. Treatment of more serious burns should only be done under the supervision of a healthcare professional. In addition, apart from providing relief from itching, it helps to heal blisters and sores. For people suffering from Psoriasis, Aloe Vera has provided relief by reducing the pain and itching. It has been proved that the gel causes considerable improvement in the nature of lesions as well.
The laxative element of the plant works by preventing the absorption of water from the bowel. For constipation, a single 50-200 mg capsule of aloe latex can be taken each day for a maximum of ten days. This component of Aloe also kills some bacteria, and is believed to act against a variety of viruses including herpes, chickenpox, and flu. It is recommended not to combine Aloe with other medications that are used to flush water and potassium from the body.
For internal use of aloe gel, two tablespoons, three times per day, is used by some people for inflammatory bowel conditions, such as Crohn’s disease and colitis. However, while commercial gels and juices, which are processed under strict controls, can be found at most health food stores as well as many supermarkets, it is always recommended that one consult a physician before self-treating a medical condition.
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Posted in Health & Fitness Tips at 5:16 am by scortright
Natural Home Beauty Remedies in a Flash
Would you be surprised to learn that spending a small fortune on beauty products is quite unnecessary? All of the ingredients you’ll ever need are in your kitchen or pantry cabinet.
Here are three ways in which you can use natural home beauty remedies in a flash.
Olive Oil: You cook and bake with it; but did you know you can use it in a variety of other ways? Because olive oil is chemical free, it can be used on your skin; as a bath oil, moisturizer, massager, and conditioner. For example: You can apply a mixture of olive oil and lemon juice to your skin before bedtime to reduce wrinkles and, at the same time, moisturize your skin. To strengthen your nails, soak them in warm extra virgin olive oil for five minutes. Massage your sore muscles with a mixture of extra virgin olive oil and rosemary. Apply olive oil to dry hair as an overall conditioner. It will leave your hair smooth and shiny.
Oatmeal: Wouldn’t you love a facial? Get out the box of oatmeal from your cabinet and begin. This oatmeal facial will not only exfoliate, but moisturize your skin as well. Here are the steps: Take out a package of instant oatmeal; add a half a cup of water; two tablespoons yogurt; two tablespoons of honey and one egg white. Mix the water and oatmeal, then add the additional ingredients. Apply a thin layer to your face. Leave it on for about 15 minutes or until you feel tightness; then rinse your face with warm water.
Dry Skin Brushing: Here is a technique that will leave you feeling refreshed and rejuvenated. Before taking a shower in the morning, use a brush or sponge and begin the dry skin brushing process to exfoliate dead skin cells, and improve your blood circulation. Here’s how to do it: While standing the shower with the water off, start at your feet and begin brushing in small circles toward the upper part of your body. Then work your way down the back of your body to complete the process. Do not scrub hard, but apply even and light pressure. After you have completed this procedure, take a shower.
You don’t have to spend a lot of money to enhance your beauty. All of the natural remedies are at home and within your grasp.
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