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4 All Natural Methods To Get A Good Night’s Rest

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The
National Highway Safety Administration estimates that as many as 100,000
traffic accidents are caused by a lack of sleep.  The American Academy of Sleep Medicine
disagrees with that assessment, they think the number is actually, 250,000
accidents per year. 

Even if you never get behind the
wheel, a lack of sleep is hazardous to your health.  If you’ve ever wondered why you can’t lose
that last ten pounds, break through a weight training barrier or felt down when
nothing was wrong, it could be that you’re not getting the seven to eight hours
of sleep necessary to remain healthy. 
Depriving yourself of sleep has very real medical implications.  It can lower your testosterone levels if you
are a man, which also means that you won’t get the results from strength
training that you expect.  Sleep
deprivation has also been implicated in increased risks of stroke, diabetes and heart
attacks.

If you’ve never had sleep problems,
you are one of the lucky few.  It is
believed that half of all Americans don’t get enough sleep.  For those who have problems falling asleep,
staying asleep or a combination of the two, there are a number of drugs on the
market but there also side effects that can be as bad as the ailment.

OTC
sleeping pills
– Over The Counter
sleeping pills will not always play nice with other medications in your
system.  Drug interactions can have
serious consequences.  There is also the
possibility of dependence, and daytime dizziness.

Prescription
Sleep Medication
-  There are quite a few brands but the most
famous of these are Ambien, Lunesta, and Sonata.  Useful but the side effects are the same as
those above plus a few more that are downright creepy.  There are reports of weird dreams,
sleep-walking, sleep-driving, sleep eating (another way to sabotage a diet) and
finally, sleep sex, which is not as amusing as it sounds since some people
become violent or touch people other than their partners.

Melatonin
– Touted as a “natural” medication,
melatonin is not without risk.  Just as
an over-reliance on synthetic testosterone can shut down the human body’s
mechanism for making it (thus shrinking the testicles!) so too can an
over-reliance on melatonin be not-so-good. 
Side effects include daytime sleepiness, dizziness and headaches.  It can also interact with some prescription
high blood pressure medication.

Here
are some suggestions for people who want to get a good night’s rest without
popping pills.

1)  Don’t Fight The Rhythm – Unless you have to work shifts, allow your circadian rhythm to govern your sleep.  Late
night T.V is not your friend, (neither is your XBox) so don’t stay up and
watch.  Invest in a good DVR and decrease
the risk of diabetes, strokes and weight gain. 
Also, don’t fear the clock.  If
you wake up during the night, don’t look at the clock, or if you do, don’t
freak out and start thinking about the upcoming day, or even why you are
awake.  Count backwards, from one hundred
to one while breathing deeply and slowly, you’ll bore yourself to sleep.  Keep in mind that brief moments of waking are
normal, staying awake is not.

2)  Before Bedtime – Take a cold shower. Don’t turn the shower on full
blast until it stings, this has the opposite effect of waking you up. Run cold
water under your arms, around the neck, over the back and the crotch.  Slight shivering or muscle contraction is a
good sign. 

Try
these two techniques for a week.

If
you still can’t sleep then move onto, “The Ice Bath”.  This techniques comes from the expert on
human body hacks, “Tim Ferris” of the 4-Hour Body.  Tim writes,
“put two or three bags of ice from a convenience store into a half-full bathtub
until the ice is 80% melted.” Sit in  the
tub up to the waist for 10 minutes max.  If
you get used to this method, progress to full submersion but do not go over the
10 minute limit.
 Mild hypothermia
is a sleep aide, severe hypothermia is deadly.
According to Ferris the
effect is, “like getting hit with an elephant tranquilizer.”

 3)  Lemongrass Oil – Don’t feel like freezing your butt off?  Neither do I. 
Try rubbing lemongrass oil on the bottom of your feet before getting
into bed.  This works on me but I don’t
know why. Usually, the oil is highly concentrated so a little goes a long
way.  An eye dropper full should cover
the soles of both feet.  Use this method
only when you are certain that you will get seven or more hours of sleep.

4)  In Bed – Lock yourself into a sleep position that prevents tossing and
turning.  Lie on your stomach, bring your
right arm up and bend it at the elbow, like you are raising your hand in
school.  Bring your leg on the same side
up slightly and bend the knee, adjust as necessary until comfortable, then
breathe deeply until you fall asleep.  In
this position, staying asleep becomes a lot easier.

The importance of sleep cannot be understated.  Try the techniques above and gain  the benefits of  sufficient sleep to both your mind and body.

 

Jeremy Delancy is a full-time speech writer and a part-time
freelancer who began having sleep problems after the age of 30.  His blog is www.writingsofamidlifeman.com 

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5 Types Of Mobile Games That Can Actually Help Your Mind

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featMobile gaming is often viewed as a way to pass the time, or simply as entertainment. More often than not, these are perfectly fair descriptions. On other occasions, mobile apps and games can help optimize both body and mind!

Mobile Games & Puzzles for Brain Health

However, the mobile gaming market is vast, and among the offerings there are also some games that can help to train your mind in various ways, or in some cases improve wellness. Here, we wanted to give some examples of types of mobile games that can serve these purposes.

1. Escape Puzzles

In the real world, “escape room” attractions have become wildly popular in just the last few years. They’re generally seen as weekend recreation options for groups of friends or colleagues, but there are also those who believe they benefit your brain health. To our knowledge there aren’t in-depth studies into this phenomenon’s mental benefits just yet, but there’s certainly something to be said for the idea. Escape rooms lead to everything from positive moods to improved memory and heightened social skills. Escape puzzle games don’t carry all of the same benefits, but they are in many cases the mobile versions of the rooms, and they can certainly exercise your brain where concentration, patience, and problem-solving are concerned, at the very least.

2. Conquest Games

This isn’t quite as big a category as that of puzzle games, though there are actually different genres within the idea of a conquest-themed mobile game. What we’re referring to here though are games like the mobile versions of Sid Meier’s Civilization installments, which famously delve into real human history in quite a lot of detail. Simply put, games like these that teach real history can exercise the brain and help to improve memory, association, attention to detail, and specific knowledge.

3. Poker Games

Poker games are actually among the oldest ones available on mobile phones, though they’re steadily getting more sophisticated these days. Poker apps are included among the games spreading gradually into the U.S. through expanding gambling legislation, and even some free-to-play poker games are now employing advanced graphics and features that make them feel like the real thing. Whichever specific app you opt for though, you could actually stand to enjoy real mental benefits. Various medical studies have actually hinted at poker’s benefits in everything from improving focus and attention to detail to combating Alzheimer’s Disease!

4. Quiz Apps

Some might consider quiz apps to comprise their own category aside from gaming, but the distinction isn’t particularly important. Either way there are dozens if not hundreds of accessible quiz apps, and each and every one of them can teach specific knowledge and keep the mind sharp in general. It’s virtually never a bad idea to test your knowledge, and these kinds of games help people do it on a daily basis.

5. Brain-Trainers

Lastly, and most overtly, there are also apps specifically designed to train the brain. These are in some cases actually designed with medical input and consideration, but they’re still game-like in nature, or at least include games more often than not. The specific training varies from one app to the next, but this is definitely a category you’ll want to look to if you’re curious about using mobile games to improve your mind.

Final Thoughts

Mobile apps, games, and real-world puzzles such as escape rooms are sometimes purely for entertainment. Other cases, such as those discussed here, can be leveraged to help with brain training for better cognitive performance and perception. The best part is, these brain games can often be leveraged during times you’d otherwise be doing nothing else!

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Getting Your Health Under Control In 2019

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For many, having control over their health is a constant battle with a number of vitamin deficiencies as well as illnesses that are sometimes unavoidable it is crucial to ensure that your health is under control. Whether this is a visit to Finchley dentist to prioritise your oral health or a visit to the doctors for a checkup there are a number of ways that you can prioritise your health within a busy lifestyle.

Moving More And Sitting Less

During the course of the day, it is important to keep moving, with a lot of people sitting down throughout the day it is important to remember to move around. By adding a 10-minute walk to your daily routine this can help to improve mental health as well as your physical health. This small addition to your daily routine can help you to lose weight and maintain a suitable cholesterol level. This could help your health in the long term as this helps you to maintain a healthy weight.

The Power Of A Smile

Have you ever thought about how a smile can help you and those around you to feel better? The simple act of smiling releases chemicals into the brain helping you to channel positive emotions as a result. This act of smiling can also make you appear endearing and approachable to others allowing you to spread joy to those around you. This is something that can take practice to do but can have major health benefits. By making time to laugh and smile during the course of the day you can reduce stress and anxiety whilst helping to improve overall happiness.

Sleep

Having enough sleep is something that can be very difficult with a busy lifestyle. However, it is important to make the time. With the recommended sleep time aimed between 7-9 hours per day, it is important to look at how much sleep you are getting and how much this can affect your overall health.

If you are feeling like you cannot concentrate or are having trouble being able to focus on simple tasks, this may be a consequence of lack of sleep. In order to sleep accordingly make sure that your day is filled with exercise and activities. By filling your day with exercises and activities you will wear yourself out. This will allow you to stick to a simple sleeping schedule throughout the week.

If you struggle to fall asleep at night try relaxing before bed, whether this is through having a bath or shower or even reading a book to help you unwind, this can help you to fall asleep almost instantly.

Relaxation

Another important aspect of your health is relaxation. It is not good for your heart or your mind to be stressed 24/7 therefore, it is important to practice self-care wherever possible. With a number of meditation apps available to you both free and paid you can have a completely customisable experience based around your specific needs.

By adding ten minutes of meditation into your daily routine you can help to reduce stress and anxiety whilst helping to lower blood pressure. So with all this in mind, there are a number of considerations when thinking about your health in 2019 that are well worth considering.

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Intermittent Fasting – Introduction and How-To

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Intermittent fasting is becoming increasingly popular. It appears that apart from marketing, losing weight is the most popular topic to be discussed online. People want to get rid of all those pounds, whether extra or seemingly extra to attain the ideal body shape. A multitude of diet plans have been devised; from cabbage soups to high protein diet to eight losing herbs and supplements, everyone is trying everything that might have the slightest notion of producing likable results. But in most of these diet plans, one has to give up eating their favorite foods. No more pizzas and pastas, some happily adopt an herbivorous lifestyle, just to lose weight.

But what if you do not have to give up eating your favorite dishes? What if you don’t have to try any experiments with artificial supplements on your body? What if weight loss could happen with you eating what you generally eat, and in the quantity you eat but still losing weight? Sounds elusive, right?

The truth is that it is possible. And this is not a new found theory, but it has been around for quite a while. Surprised?? Wondering what exactly is this magic diet plan? It is called, “Intermittent Fasting”.

Intermittent fasting is the trick to adopt. It requires a person to go on a fast for 24 hours, once or twice every week depending on the individual capability, and having a large intake of water/green tea during this time span. With the lifestyle we all lead, packed with work, food, more work and a truckload of responsibilities, it is not only difficult to take out time for gym and aerobic classes but truly impossible. Similarly, even following a diet plan can become monotonous, and everyone is aware of how diet plans quit working after some time since the body becomes immune to them. So you might just lose weight during the first month of your diet plan routine, it is assured that the results will start to wear off once the body becomes accustomed to the routine. On the opposite end, Intermittent Fasting will help you consistently lose weight and also maintain it. The routine is not difficult to adopt.

Steele Williams a leading celebrity PT and personal training course expert from TRAIN says that studies dating back to 1945 proved that Intermittent Fasting (IF) extended the life of mice. More recent studies on humans show that alternate day fasting increases SIRT3 proteins, which scientists believe are responsible for longer lifespans.

Also, IF has been shown to increase insulin sensitivity, therefore reducing the risk of type 2 diabetes. It’s also been shown to reduce inflammation, blood pressure, and “bad” cholesterol.

All you have to do is pick a day or two in the time frame of a week when all you are going to be consuming is water, or better still, green tea. That one day where the intake of liquids is going to be on the rise; it will allow the metabolism to flush up and work off all those stored fats in the body. Take it more like a body cleansing day. Just like a shower is vital to rid the exterior of all the germs, a day on water is pivotal to rid the body of the harmful fats that are stored up.

In the remaining days of the week, keep on going with your normal diet. You do not have to give up food at all during that time. Sounds great? Well you will feel great once you try out this truly genius form of putting off those extra pounds!

Have you tried intermittent fasting? What are your thoughts?

 

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