Why we specially for women should take proper better sleep?
Its such an important part of your day and can improve your memory,health and well being
Do not think that it is unproductive time but giving yourself what your body requires.
Its as important to health as healthy eating and exercise only easier.
When you have sleep issues it affects every aspects of your life; learning, relationships, energy and overall health.
Sometimes it takes a sleep coach to help you sort though what you need to change to achieve a good night sleep every night.
So,
(1) Try to keep the clutter out of your bedroom. Your house may have a little clutter but your bedroom should be a place of rest if you have clutter it can keep your mind active thinking about all the things you need to do.
(2) Avoid the use of electronics before bed. They give off a lot more light than you realize and will stimulate your brain saying it is not dark out and not time to go to bed.
(3) Listen to your body. Everyone needs to get a certain amount of sleep most women it is 7-8 hours a night. Listen to your body and then plan your bedtime to make sure you get that much sleep.
(4) Talk to your doctor if you have sleep issues. There are many health issues that can disrupt your sleep and are under diagnosed in women like acid reflux, incontinence, sleep apnea and teeth grinding. These can be treated but only if you talk to your doctor about them.
(5) If you do choose to nap in the afternoon make it short. A nap for an adult should be no more than 20 minutes. This allows your brain to reboot and for you to feel refreshed without keeping you awake at night.
(6) Change your pillows on a regular basis. Many people do not think about changing their pillow but if you think about it they are used every night and eventually they will not support you the way they once did. You should change them every 6 months to 1 year depending on the style.
(7) If you have leg cramps during the night especially if you are pregnant you might want to try compression stockings to help reduce the ache. It appears that the pressure helps to reduce the signals the nerves give out helping to reduce the problem.
(8) Get a little sunlight in the morning. Your brain reacts to the sunlight and tells you it is time to be awake. This helps to set your internal clock so it will be easier to get to sleep at night.
(9) Go to bed at the same time every night. Your body is designed to follow a specific order known as a circadian rhythm so it expects to go to sleep around the same time each day.
Monday, January 9, 2012
Saturday, October 22, 2011
How to Manage Diabetes with Diet and Exercise
Use your diabetes meal plan. If you do not have one, ask your health care team for one.
Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese.
Keep fish and lean meat and poultry portions to about 3 ounces (or the size of a deck of cards). Bake, broil, or grill it.
Eat foods that have less fat and salt.
Eat foods with more fiber such as whole-grain cereals, breads, crackers, rice, or pasta.
Get 30 to 60 minutes of physical activity on most days of the week. Brisk walking is a great way to move more.
Stay at a healthy weight by using your meal plan and moving more.
Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or family member who will listen to your concerns may help you feel better.
Learn to cope with stress. Stress can raise your blood glucose. While it is hard to remove stress from your life, you can learn to handle it.
Stop smoking. Ask for help to quit.
Take medicines even when you feel good. Ask your doctor if you need aspirin to prevent a heart attack or stroke. Tell your doctor if you cannot afford your medicines or if you have any side effects.
Monday, October 17, 2011
Cold Sore Cures 2011 - Ways to treat it properly
A toothbrush can actually carry a cold sore virus if you used it while you previously had a cold sore.
As such, it is important that you regularly change your toothbrush to ensure the most sanitary hygiene tool. If you are sure that your toothbrush came in contact with a cold sore, toss it immediately. Saving a couple bucks isn't worth risking another cold sore or two.
Fever blister can be caused by the sun. Don't forget to apply sunscreen to your lips if you intend on being out in the sun for long periods of time. Just like the rest of your skin, your lips require protection from the elements.
If you feel a canker sore coming on or already have one, keep your hands away from it. Touching it, squeezing it or picking at it can just cause it to spread. Canker sores are extremely contagious so don't risk passing it on through physical contact or through sharing items like water bottles or lip balm. Always keep some hand sanitizer nearby in case you do accidentally touch your canker.
Over the counter pain killers can help you deal with the pain associated with the canker sores. If you simply can't handle the soreness, take a pain killer.
Remember to only take the recommended dosage as directed on the bottle. Do not exceed this recommended dosage.
Ice can also help you cope with the pain of a fever blister. In addition to numbing the pain, it can actually decrease the amount of time a fever blister appears if placed on the affected area at the first sign of a cold sore.
Milk has many health benefits but this one doesn't involve drinking it. Soak a cotton swab in milk and place it on the affected area. This will not only help reduce pain, but like ice, it can also help decrease how long the cold sore sticks around.
Stress is another cause of the sores. When they are not causing you pain on the surface, they are hanging around waiting for the best time to rear their ugly heads. Usually, this is in high stress situations.
This is why you may often get fever blister at times you least want them like before a big social or work event. Stress is a trigger so by keeping your stress levels down, you can actually lessen the appearance of canker sores.
Like any virus, the sores thrive when your body is at its weakest. By keeping yourself healthy and your immune system at its best you can help keep the virus at bay. Keep your diet balanced and healthy and you'll see the difference on the surface.
As such, it is important that you regularly change your toothbrush to ensure the most sanitary hygiene tool. If you are sure that your toothbrush came in contact with a cold sore, toss it immediately. Saving a couple bucks isn't worth risking another cold sore or two.
Fever blister can be caused by the sun. Don't forget to apply sunscreen to your lips if you intend on being out in the sun for long periods of time. Just like the rest of your skin, your lips require protection from the elements.
If you feel a canker sore coming on or already have one, keep your hands away from it. Touching it, squeezing it or picking at it can just cause it to spread. Canker sores are extremely contagious so don't risk passing it on through physical contact or through sharing items like water bottles or lip balm. Always keep some hand sanitizer nearby in case you do accidentally touch your canker.
Over the counter pain killers can help you deal with the pain associated with the canker sores. If you simply can't handle the soreness, take a pain killer.
Remember to only take the recommended dosage as directed on the bottle. Do not exceed this recommended dosage.
Ice can also help you cope with the pain of a fever blister. In addition to numbing the pain, it can actually decrease the amount of time a fever blister appears if placed on the affected area at the first sign of a cold sore.
Milk has many health benefits but this one doesn't involve drinking it. Soak a cotton swab in milk and place it on the affected area. This will not only help reduce pain, but like ice, it can also help decrease how long the cold sore sticks around.
Stress is another cause of the sores. When they are not causing you pain on the surface, they are hanging around waiting for the best time to rear their ugly heads. Usually, this is in high stress situations.
This is why you may often get fever blister at times you least want them like before a big social or work event. Stress is a trigger so by keeping your stress levels down, you can actually lessen the appearance of canker sores.
Like any virus, the sores thrive when your body is at its weakest. By keeping yourself healthy and your immune system at its best you can help keep the virus at bay. Keep your diet balanced and healthy and you'll see the difference on the surface.
Sunday, October 16, 2011
Bloating Tips - How to get rid of it
Bloating is typically caused by an excess of gas or liquid inside the intestines.
Bloating Symptoms -
Pain in the belly/abdomen
Pain in the chest
Diarrhea
Constipation
Our diet has an immense effect on how we feel after each meal and just a few tweaks to what we eat can make all the difference.
We should eat an adequate amount of fiber in order to help our digestive tract process food effectively.
Good sources of fiber are vegetables, fruit and cereal type products such as wheat or oat bran.
A lack of water not only makes you feel bad it also makes constipation worse.
Drinking eight glasses a day will help your body feel hydrated and keep your digestive system happy.
Swallowing air is common and there are a few ways which this can happen which you should be aware of:
Chewing with your mouth open
Chewing gum
Drinking too quickly
Eating whilst moving
Talking and eating
If you find yourself doing many of these things it may be time to examine your habits in more detail in order to stop or reduce those behaviors.
An undiagnosed health condition or other health problems could be at the root of your discomfort, and it is highly recommended to visit your doctor if you feel it could be due to this.
Irritable bowel syndrome is aggravated by certain food and although there is no cure for the condition it can be controlled by managing your
diet well and avoiding certain foods. Foods that should be avoided are oily, fatty or fried and fizzy drinks containing artificial sweeteners (another reason to give up drinking them).
If you see blood in your stool, or experience severe discomfort visit your doctor as soon as possible. Causes for bloating and abdominal pain can result from bowel obstructions, parasitic infestations (i.e. worms) or other diseases.
Bloating Symptoms -
Pain in the belly/abdomen
Pain in the chest
Diarrhea
Constipation
Our diet has an immense effect on how we feel after each meal and just a few tweaks to what we eat can make all the difference.
We should eat an adequate amount of fiber in order to help our digestive tract process food effectively.
Good sources of fiber are vegetables, fruit and cereal type products such as wheat or oat bran.
A lack of water not only makes you feel bad it also makes constipation worse.
Drinking eight glasses a day will help your body feel hydrated and keep your digestive system happy.
Swallowing air is common and there are a few ways which this can happen which you should be aware of:
Chewing with your mouth open
Chewing gum
Drinking too quickly
Eating whilst moving
Talking and eating
If you find yourself doing many of these things it may be time to examine your habits in more detail in order to stop or reduce those behaviors.
An undiagnosed health condition or other health problems could be at the root of your discomfort, and it is highly recommended to visit your doctor if you feel it could be due to this.
Irritable bowel syndrome is aggravated by certain food and although there is no cure for the condition it can be controlled by managing your
diet well and avoiding certain foods. Foods that should be avoided are oily, fatty or fried and fizzy drinks containing artificial sweeteners (another reason to give up drinking them).
If you see blood in your stool, or experience severe discomfort visit your doctor as soon as possible. Causes for bloating and abdominal pain can result from bowel obstructions, parasitic infestations (i.e. worms) or other diseases.
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