Archives for February 2015

Get To Sleep Faster

February 23, 2015 by · 3 Comments

Nothing is more important in today’s world than a good night’s sleep. The hurried pace that we live in often deters a good restful, relaxed night of sleep. So how do we get to sleep faster and have the good healthy, relaxed sleep we need?

get to sleep faster

 

 

 

 

 

 

 

Get to sleep faster by sticking to the following plan:-

A good night of relaxed sleep is known as good sleep hygiene. Wakeful sleep, disturbed sleep and lack of sleep causes harm to the body and can hinder a person’s daily activities.

There are important factors that can lead to being able to get to sleep faster and get the type of sound sleep required by our body. A routine bedtime is a factor that helps train the body in dozing off into sound sleep. Because sleep has nightly sequential patterns that are required by our body, it is vital for us to get into the deep sleep necessary. Disturbed sleep prevents the body going through the required sleep patterns that the body requires and prevents you getting a good night’s sleep.

In addition to a scheduled bedtime, lack of exercise or excitement often keeps people from going to sleep as they should. Gym activities, running or walking should be planned early in the day. Exciting events just before bed can also prevent the sound sleep that is needed. Many times when engaging in or observing exciting events the heart rate is accelerated, blood pressure can rise and it is impossible to settle down.

To get to sleep faster caffeine should be avoided after five p.m. This is especially true as a person ages. It is both a stimulant and a diuretic. Therefore, it not only can keep you awake, it can also increase your trips to the bathroom during the night. This is not only true of coffee, colas and tea, but also foods such as chocolate that are loaded with caffeine.

Darkness has been shown to help your body obtain more natural sleep. Noise should be eliminated. Television, radios, anything that prevents a relaxed mind should be turned off at bed time.

Our body rejuvenates during the night and requires relaxed, sound sleep to obtain this.

Some people find that a quiet activity such as reading, crossword puzzles or other activities that tire them can help them go to sleep.

Another key factor is the amount of relaxed sleep our body needs. For the body to benefit and rejuvenate itself, a certain amount of good rest is required. This type of sleep is imperative to overcome our daily fatigue and ready us for the upcoming events of the following day.

This is true perhaps as much in no other age group than the young. Babies, toddlers and children must have sleep. Studies show that children who don’t receive enough sleep don’t develop mentally as they should, may do poorly in their work and are often irritable throughout the school day.

SUMMARY

So when trying to get to sleep faster and enjoying the most benefits of a good night’s sleep there are a few things to remember. It should be completely relaxing. There should be no exercise, excitement, food or drink stimulants. Darkness and quiet help in getting the rest necessary. It is imperative to gain the amount of sleep needed each night by our bodies .

If you need further help on how to get a good night’s sleep there are many good books available on the internet that will give you more specific information. One that I recommend has the title of “Powerful Sleep‘ and you will get further details by clicking on the link.

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Filed Under: Health and Wellness, sleep · Tagged: , , , ,

Does Meditation Reduce Stress

February 20, 2015 by · Leave a Comment

Meditation is a traditional technique that received worldwide recognition for its physical, psychological, and spiritual benefits. The spiritual practices involving meditation originated in some ancient eastern religions and evolved as part of their culture. When the meditation was introduced to the western civilization, many people criticized it as a cult or religious practice, but several studies confirmed the health benefits of meditation, and this technique was recognized by modern researchers. But does meditation reduce stress? In this stressful modern day society it was recognized from the research that ‘meditation helps reduce stress‘ and increases general well being As a result, meditation was assimilated into western civilization through spiritual practices as well as medical therapies. Yoga and meditation have been recognized by the United States, and an International day of Yoga was celebrated on 21st June.

does meditation reduce stress

 

 

 

 

 

 

 

 

 

 

WHY DOES MEDITATION REDUCE STRESS ?

One of the benefits of meditation lies in its stress busting capabilities. Dr. Borysenko described meditation as a technique of Minding the Body and Mending the Mind. In fact, meditation helps you in controlling your thought process by concentrating on certain thoughts so that you can achieve a relaxed and calm feeling. The core principles of mental wellness discipline and spiritual well-being initiate a complete overhaul of your personality, and you are reborn with a changed attitude and perspective in life to embrace universal brotherhood.

Meditation empowers you to become aware of your thought process and how these thoughts or attitudes produce stress. When you learn the skills of controlling your thoughts, you benefit from a relaxed state of mind that clinical researchers described as the physiological response from meditation. In fact, your body acts as an inner physician, enhancing your perception so that you can listen to your inner wisdom.

As far as spiritual explanations are concerned, Taoism theologians believe that human emotions are governed by the Fire energy of the heart. If untamed, this Fire energy can flare upwards and smother your mind. On the other hand, your will power or the mind of intent is controlled by the water energy of the kidneys. If uncontrolled, this Water energy goes downwards and excites the sexual organs, draining your spirits in the process.  Meditation empowers you to change the flow of these energies. The Fire energy goes down while the Water energy flows up. The process creates a refined, transformed, and balanced flow of energies, and relaxation occurs when fire energy is neutralized by the soothing effects of your mind of intent or water energy.

The modern researchers provide a more convincing explanation. People are subject to stress and anxiety due to the challenges of modern lifestyle and problems in their pursuit of wealth and power. Stress is always associated with your thought process and perspective in life. When you learn the techniques of controlling your thought process and spiritual awareness changes your perspective in life, you benefit in terms of a very relaxed state of mind. In this way the benefits of meditation definitely include stress reduction. The real power of meditation lies in spiritual awakening. If you can learn the meditation skills, it can not only relieve you from stress, but also make you free from negative energies. It creates a mental wellness balance of your body, mind and spirits so that you acknowledge the true meaning of your life.

In Yogic Meditation, controlled breathing and controlled thought process is used to achieve relaxation. Deep breathing improves oxygen flow to the peripheral parts of your body, enhances toxin excretion, improvements in circulation and overall metabolism. The controlled thought process works in combination with deep breathing to achieve a more relaxed mind. Controlling your thought process or emotions means you are controlling the flow of hormones within your body that prepare you to fight or flee in response to perceived stress.

Controlling your thought process or emotions is a challenging task and this is the reason why aspiring mediators easily get distracted and open eyes or make unwanted movements during their meditation process. So, beginners can use the help of music or other external devices to gain their focus and attention. As you become more experienced, you should try to control your restless mind without any external support.

SUMMARY

Whilst it is impossible to lead a totally stress free life any prolonged feelings of stress which greatly impacts on your physical and emotional health and well being are matters which urgently need your attention and hopefully the above tips will help you achieve the right balance.

If you are interested in learning more about the benefits of meditation and how meditation helps reduce stress there are many reference books available on the internet which will teach you about this important health subject. The one that I have found to personally benefit me has the title of ‘Ultimate Meditation Kit‘

Look after that most prized asset in your life – good health!

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Filed Under: Health and Wellness, meditation · Tagged: , , , , , , ,

Dealing With Depression

February 17, 2015 by · Leave a Comment

Depression is the most serious disaster in terms of your journey towards the negative realms until you are left with no desire to live.  The true cause of depression is not yet known, but researchers believe that serotonin level in your brain can be attributed to depression and negative thoughts. There are several factors like stress, inferiority complex, negative thoughts, emotional setback or deep-rooted  trauma and lifestyle-related  issues that can lead to depression. Unfortunately, these factors reinforce one another to create a trap like situation. In this article, we will discuss the topic of ‘dealing with depression‘ and how we can get out of a depressed state of mind and lead a happy life.

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Here are 5 tips for dealing with depression:-

 

1. Seek Medical Support.

When you feel sad, alone or perturbed by emotional or psychological issues like inferiority complex, relationship issues, breakups, and other crying / depressing situations for a few days, you should seek the support of a qualified physician for dealing with depression, and if he or she recommends, fix an appointment with a good psychiatrist. Several studies have confirmed that our emotional well-being is directly related to certain chemicals in the brain, and its deficiency can lead to serious depression.  Unfortunately, people don’t understand the importance of seeking medical support when they go through the heart-breaking  trauma and emotional stress.

As I have already mentioned, the factors contributing to depression reinforce each other. For example, if you are depressed or suffering from any emotional trauma,  you are more likely to spend sleepless nights. Obviously, waking all night and hardly sleeping in the day can play havoc with your overall health. Depression and sleeping disturbances then start reinforcing each other creating huge health stresses.

2. Change Your attitude.

People are more likely to get depressed when they try to change the environment as per their own values and preferences, and expect their loved ones or friends to accept these values and beliefs. You must acknowledge that you cannot change your environment as per your preferences. You should learn to respect the decision of your loved ones without feeling hurt. Stress, agony, ego, inferiority complex, betrayal or other emotional issues have to be seen in different perspective. A positive approach in life can go a long way to dealing with depression.

3. Believe in God, if possible.

Having a pagan faith is more likely to get you depressed because it feeds the belief that you are in control. Faith plays a very important role in pacifying negative thoughts. When you are ready to accept what the almighty God has to offer, you are ready to adjust to your environment rather than changing it. On the other hand, if you belief that religion is a matrix to control people, you are creating a conflicting situation. This is the reason why many brilliant scholars end up in depression.

4. Lead an Active Life and join Yoga, if possible.

Physical activity is very important for leading a healthy life. Human beings are not supposed to lead a sedentary life in nature. Clinical trials have proven that physical activity restores the serotonin balance within the brain. Yoga or meditation is a special kind of physical activity that relieves stress and restores the perfect balance between your body, soul and mind. Yoga has nothing to do with any religion or cult. The scientific principles behind this traditional physical activity have been proven by the modern researchers.

5. Connect with your friends and community.

The tendency to avoid social interactions or leading a lonely life is a very important sign of depression. Loneliness and depression are mutually reinforcing. You should try to connect with your friends, family and mingle with the community. You should acknowledge that your family members or friends are not responsible for your emotional setback, and true friends will always pray for your good health and well-being. When I say to connect with friends and community, I mean real people not strangers on the Facebook. Social media sites are more suitable for connecting with your existing friends.

SUMMARY

Good mental wellness and emotional health is very important to have in this modern day society where too often people have unrealistic life goals the non attainment of which can often lead to depression. I do hope that you will find the above tips useful for dealing with depression.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Filed Under: depression, Health and Wellness · Tagged: , , , , , ,

Alzheimer’s Disease Natural Remedies

February 12, 2015 by · Leave a Comment

Alzheimer’s disease is a common form of Dementia which describes a set of symptoms that include memory loss and difficulties with thinking. It is a progressive disease which means that the symptoms can develop gradually for several years which then result in a gradual death of brain cells. The exact cause of the Alzheimer’s disease is unknown but an increase of age, head injuries and lifestyle choices have been proven to increase the chances of developing the condition.

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However it is possible to reduce the risk of Alzheimer’s disease by living a brain healthy lifestyle which includes these six key elements.

 

1. Exercise

The benefits of exercise are widely researched. It can not only help you to lose weight but can also help combat health conditions and diseases such as Alzheimer’s. Being active increases the good cholesterol and decreases the bad cholesterol which keeps your blood flowing smoothly and decreases the risks of cardiovascular diseases as well as strokes, diabetes and depression. It not only prevents various diseases, including Alzheimer’s but also improves your emotional health mood as it releases a hormone known as endorphins which causes you to feel happy and can lift your mood. Exercise does not have to be time consuming or a chore as making simple changes such as using the stairs instead of the lift and parking the car further away can be made. Regular exercise can also boost your energy and make you feel less tired in the day.

 

2. Eating Healthy

Just as your body needs exercise to build muscles, your brain needs nutrients to operate to its fullest. Researchers believe that the glial cells help remove debris and toxins from the brain that can contribute to the Alzheimer’s disease. Healthy food such as ginger, green tea, fatty fish, soy products, and blueberries can all help protect these cells from damaging. As well as incorporating these foods into your diet, try to eat plenty of fresh fruit and vegetables, lean protein and healthy fats. Also try to reduce your consumption of full fat dairy products, red meat, fast food, fried foods, packaged and processed foods. Eat regular meals across the day and avoid having one main meal so that your brain gets all the nutrients from nutritious foods it needs across the day.

 

3. Mental Stimulation

People who regularly stimulate and challenge their brain reduce the risk of getting the Alzheimer’s disease and Dementia. Make it a point to stimulate your brain everyday.  There are various ways you can do this. You could learn something new, such as a foreign language, a musical instrument or even sign language. Or you could enjoy brain teasers, crosswords and board games. If puzzles are not your thing, then simply keeping a journal of your daily experiences can give your brain a great work out and will give you the ability to form and retain cognitive associations. The Alzheimer’s disease and Dementia are both a brain disease and therefore keeping your brain active is a fundamental part is helping you to prevent obtaining the disease.

 

4. Quality Sleep

In order for your brain to function at the optimum capacity, your brain needs regular and restful sleep. Being tired affects your ability to think, problem solve and cognitive development. An adult human being needs at least eight hours of sleep per night. If a person is unable to get this, then their productivity and creativity suffers. There are certain rituals that you can establish for yourself that can ensure a good night’s sleep. For example, you could have a hot bath before you go to bed, read a book or simply dim the lights at a set time every night, all to increase your chances of a good night’s sleep.

 

5. Stress management

Stress can take a huge toll on your brain creating shrinkage in the memory area of the brain known as hippocampus and it can stop nerve cells growing. Life can be extremely stressful and it is something that all of us have to encounter. We all need balance and harmony in our lives even though it is not always possible to be stress free, it is possible to manage the stress we are in. Each day to achieve mental and emotional health you should try to relax for at least 30 minutes. You can do this through meditation or by watching television. Whatever you choose to do, it is about giving your brain the chance to rest from all the stresses that you may be feeling under even if it is only for a short period. This short period of rest for your brain can help the brain to recover and work at its highest level, helping you to feel energized also.

 

6. Active social life.

Human beings are well known for being social creatures and it is important to keep our brains active and healthy. There are many ways that you can have an active social life, such as becoming a volunteer, joining a book club, or meeting a friend once a week. Having an active social life can help keep your brain stimulated which in turn keep it active and healthy preventing Alzheimer’s disease or Dementia.

 

SUMMARY

The Alzheimer’s disease is a horrible illness that progressively gets worse over several years. As a healthy person, sometimes we may misplace our car or house keys and the frustration is minimal to the frustration we would feel if we were to forget our family members, where we lived or to even how to swallow our food. What makes this illness even worse is the fact that the person with Alzheimer’s disease has complete insight into what is happening to them making them feel scared, confused and alone. Therefore living a brain healthy lifestyle and trying to prevent or slow down obtaining the illness is crucial to a healthy happy life. The six key elements are all small steps that one person can take to ensure that this cruel and wicked disease stays a bay, so be clever and don’t let Alzheimer’s take your brain, keep it for you!

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Filed Under: Alzheimer's, Health and Wellness · Tagged: , , , , , , ,

Yoga workout to improve vitality

February 4, 2015 by · 1 Comment

When yoga first reached the West, many had a somewhat skeptical view of it. It appeared after all to be some form of Oriental sorcery, what with the bendy poses and rampant ravings about all of its prodigious benefits. Few thought at the time that a  ‘yoga workout’ could improve their vitality.

Thankfully, years have passed and we’re more educated on the subject of Eastern spirituality and healthy-living. In fact, we’re more than just educated; we’re converts.

Most of us have seen first hand how our daily lives benefit from a little yoga. For those who haven’t, or for those still seeking the glorious feeling of effervescence, I will help you with your yoga exercises.

Here are four stellar tips to help you achieve your desired vitality with the help of a yoga workout.

 

1. Always Stay Centred

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One of the first things anybody is taught in a “yoga for beginners” class is the idea of centring. According to the yogic philosophy, all things are aligned, including energy, movement, and emotion.

 

During our day-to-day lives, our balance naturally moves away from this centre. Posture becomes weakened by stress, and emotions become fraught due to the stimulation of a fast moving world.

 

Yoga is more than exercise. It’s re-alignment. Yoga poses are designed to fix modern posture problems, and the meditative feeling that comes from specially designed movements is able to melt away stress and worry. The result is a feeling of wonderful exuberance and addictive freedom. That result is the result of realigning.

 

2. Stay Committed To Your Routine

 

What’s fascinating about ancient Eastern practices is their emphasis on discipline. This can be seen away from the yoga mat in meditation studios or martial arts classes.

 

A yoga workout is one the best routines that can possibly be incorporated. That’s probably why it’s officially recommended by health practitioners around the world for those suffering from depression and mental health problems. Learning yoga becomes more than just an occasional hobby practiced whenever one has time. It becomes the embracing of a philosophy; one that’s got your very best interests at the heart of it. This routine when developed helps with everything such as sleep, focus, and productivity. Out goes the old and in comes the new, better You.

 

3. Improve Your Physical Health With Regular Yoga Exercises

 

The Chinese icon Siddhārtha Gautama, also known as the Buddha, was a champion for mental discipline, but even he was quick to recognise the body’s role in wellness. Thankfully, yoga improves physical health naturally in a number of ways.

 

For example, yoga poses are great for detoxification, even better than many natural cleansers you’ll find on the shelves of your health store. It also promotes flexibility and strength.

 

A healthy body is essential to vitality. It’s often been said that it’s near impossible to have a healthy mind without one.

 

4. Reduce Stress By Focusing On Breathing

 

Stress is one of life’s biggest killers. This year 1 in 3 will experience regular levels of it higher than that recommended by psychiatrists. Yet stress is fairly easy to reduce when there’s a will to. Meditation and similar yogic practices have been doing so for thousands of years now. When asking yourself “what are the benefits of learning yoga?” remind yourself that lower stress is one, and a pretty big one at that.

 

One of the most important ways yoga reduces stress is by the correction of breathing. Most have the tendency to take short, sharp breaths, which are an unnatural variant on correct breathing habits. Breathing should be done at a slower rate to ensure CO2 levels remain normalised, and should be done primarily from the diaphragm and not the stomach. That’s the healthy way, as well as the yogic one.

 

Summary – Vitality Is An Everyday Thing

 

Feeling good shouldn’t just be a once every so often thing; it should be an all-the-time thing.

 

Vitality is the combination of feeling physically healthy, mentally calm, and spiritually connected. Hopefully the above tips have made you realize, if achieving vitality is your goal, there’s no better place to begin than with a yoga workout.

 

If you are interested in learning yoga there are many reference books available on the internet which will teach you yoga poses to improve vitality in your lives. Two that I have found to personally benefit me are ‘Brilliant Yoga‘ and ‘Clubbell Yoga – Primal 12‘

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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