Top 10 Energy-Boosting Nutrition Strategies

There is an energy crisis in America—and I am not talking about natural resources. We all want to feel alert, well-rested, and energetic, but for many of us this is more of a dream than reality. As busy and productive people with over-scheduled, stressful lifestyles (sometimes combined with little quality sleep and poor eating habits), it is no wonder so many of us feel drained. 

There is an energy crisis in America—and I am not talking about natural resources. We all want to feel alert, well-rested, and energetic, but for many of us this is more of a dream than reality. As busy and productive people with over-scheduled, stressful lifestyles (sometimes combined with little quality sleep and poor eating habits), it is no wonder so many of us feel drained. 

Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease. But we have the power to change our habits, boost our energy, and feel terrific. 

We all know that regular exercise, stress management, and getting at least eight hours of sleep are critical for combating fatigue. It also turns out that our eating habits directly affect our energy levels, and there are ways we can use nutrition to feel more energy throughout the day. 

1. Eat predominantly nutrient-dense foods 

Optimal energy metabolism (the process that converts food to energy) requires an abundance of vitamins and minerals. Every cell in our body can unlock its energy potential with the proper fuel from food. If we don’t get enough nutrients from foods, we suffer from sub-optimal cellular energy metabolism, making us feel tired and sluggish. 

The best way to combat this is to choose foods that have a lot of nutrition per calorie. These include vegetables, beans, nuts, seeds, fruits, whole grains, and lean animal proteins. Refined breads, fried and fatty foods, sweets and desserts, and processed snack foods give us lots of calories with little nutrition, which is why you’ll feel so much better if you base your diet on minimally processed, whole foods. 

2. Seek out foods high in antioxidants 

Antioxidants are the body’s scavengers of those damaging chemicals that tax our system and cause fatigue and lead to illness. Being that there are thousands of natural, protective antioxidants in fruits, vegetables, and other plant-based foods, a pill or processed food will never come close to what you’ll get from the whole food. 

Furthermore, too much of certain nutrients can be risky – this risk is alleviated when the nutrients come packaged in a whole food, which is naturally balanced with complementary nutrients and thousands of health-supporting compounds. Seek out colorful, juicy fruits like berries and melons, and dark green leafy vegetables like kale, broccoli, collard greens, and spinach. 

3. Focus on omega-3s 

Studies show that diets high in omega-3 fats improve mood, memory, and thinking, which are related to focus and energy. Try to get at least one excellent source of omega-3 fats a day: fish, flax seeds, flax oil, hemp seeds, hemp oil, leafy greens (think big salad), or walnuts. Omega-3 supplements such as fish oil can help but they should never replace a healthful diet. 

 4. Ditch the diet 

If your “diet” is synonymous with “deprivation,” you’re doing your body a “disservice.” Skimping on calories ultimately decreases your metabolism as your body tries to conserve all the energy it can. That’s why dieters often feel lethargic. To make matters worse, as metabolism slows, the body burns even fewer calories, leading to a slower rate of weight loss. Then when more calories are inevitably consumed, weight gain is the usual result 

So, to keep your energy levels high and your metabolism revved up, be sure to meet your calorie needs each day. Slow, steady weight loss – achieved with sufficient calories and regular physical activity – is the most effective way to maintain a healthy weight for life. (Ask your nutrition professional how many calories you should be aiming for each day.) 

5.Make breakfast a priority 

Yes, it’s easy to skip breakfast, and we even may feel virtuous doing so, as it appears to be a way to save calories. But it hurts us in the long run. Studies show that a good breakfast not only gets your metabolism going, but it will help keep you alert and satisfied until lunch. Bonus: healthy breakfast eaters set the stage for a full day of healthy eating. 

Swapping out processed foods like donuts, pastries, white bagels, cereal, and waffles for healthier options including fresh fruit, whole grain hot or cold cereal with nuts/seeds, whole grain bread with nut butter, or even last night’s casserole are all good options. 

6.Say yes to snacks 

Getting a near-steady supply of food energy throughout the day helps keep your blood sugar level and your energy level up. Letting yourself get too hungry causes your blood sugar to crash, leading to feelings of sluggishness and, often, cravings for junk food. But of course it is important to choose your snacks wisely. 

A smart snack won’t come from a vending machine or in a 100-calorie pack; in fact, these foods typically don’t provide the mental boost in energy that you’re craving, and you’re often left feeling even more tired than before. Real food is the best source of real energy. Combining complex carbs with protein and fat provides lasting energy, because the fiber, protein, and fat slow the release of sugar into the blood, helping to prevent energy dips and overeating. 

Some great snack ideas include a mix of nuts and dried fruit (about one half ounce of each); a container of plain yogurt topped with 2 tablespoons of natural granola; 3 cups of air-popped popcorn tossed with 1 teaspoon of olive oil and a sprinkle of sea salt; 5 whole grain crackers with 5 baby carrots and a quarter cup hummus; a half cup of berries and an ounce of walnuts, an ounce of baked or whole-grain chips with tomato salsa, or a small apple sliced and dipped in 2 tablespoons of almond butter. 

 7.Drink for energy 

Being properly hydrated is a very easy and effective way to keep your energy high. The body needs water, and lots of it, to function optimally. You can skip the vitamin waters and energy drinks which, unless you’re an endurance athlete, just add unnecessary calories and expense. So keep a fresh and ready source of water by you at all times, and sip at least 1 cup every 2 hours. Tote a reusable bottle with you wherever you go. Bonus: all those extra trips to the restroom help you to move more. 

8.Become the designated driver more often 

Since alcohol is a depressant, it can contribute to low energy. Ironically, it can also act as a stimulant several hours later, which can disrupt your sleep cycle and cause fatigue the next day. If you depend on a nightly drink to fall asleep or overindulge over the weekends, you may find that cutting out or down on alcohol improves your energy considerably. 

 If you wish to indulge occasionally, red wine is a good choice for its antioxidant content. (Disclaimer: individuals taking certain medications, and those suffering from certain forms of anxiety, high blood pressure, or dependence issues should avoid alcohol completely. Ask your doctor.) 

9.Use caffeine wisely or not at all 

After a cup of coffee, it certainly feels as though you’re getting an energy boost. But it really isn’t true energy—it’s a drug effect. So although you’ll feel a short-term boost, it will backfire when it wears off, because at that point the body realizes it has no real energy source and the result is exhaustion and hunger, typically followed by overeating. 

So, caffeine can be used occasionally as a temporary stimulant, such as before a long drive or for alertness for meeting a deadline, but overuse and reliance over the long term can be problematic. 

 For a gentler lift, try green tea, which provides beneficial antioxidants as well as the amino acid theanine, which helps you stay calm and focused. (Disclaimer: individuals taking certain medications, and those suffering from certain forms of anxiety, high blood pressure, or dependence issues should avoid caffeine completely. Ask your doctor.) 

10.Choose power foods 

 As the 10th nutrition strategy, I’d like to share my list of the top 10 energy foods, most of which you should aim to include in your diet on a weekly basis: 

1. Almonds (or other nuts) 
2. Avocado 
3. Watercress (or arrugula, kale, collards, spinach, etc.) 
4. Quinoa (or other intact whole grains such as millet, amaranth, brown rice, etc.) 
5. Flax seeds (grind them before adding to foods) 
6. White beans (or lentils, white beans, black beans, etc.) 
7. Dates (or other dried fruit – in moderation) 
8. Blackberries (or strawberries, raspberries, blueberries, etc.) 
9. Sea vegetables (nori, dulse, hijiki, etc.
10. Edamame (young whole soy beans) 

Nutritionist Dina Aronson, MS, RD is a member of the FitOrbit Advisory Council. FitOrbit is real personal fitness training by real personal trainers, online and on your time. FitOrbit sustains the vital human connection of the trainer-client relationship by using straightforward web and mobile technologies that enable daily activity monitoring, a continuous workout and meal plan feedback loop, and timely motivational support for everyday personal fitness training, dieting, and weight loss. http://www.health.com

ABC Of Breasfeeding

From the first moment the infant is applied to the breast, it must be nursed upon a certain plan. This is necessary to the well-doing of the child, and will contribute essentially to preserve the health of the parent, who will thus be rendered a good nurse, and her duty at the same time will become a pleasure.

This implies, however, a careful attention on the part of the mother to her own health; for that of her child is essentially dependent upon it. Healthy, nourishing, and digestible milk can be procured only from a healthy parent; and it is against common sense to expect that, if a mother impairs her health and digestion by improper diet, neglect of exercise, and impure air, she can, nevertheless, provide as wholesome and uncontaminated a fluid for her child, as if she were diligently attentive to these important points. Every instance of indisposition in the nurse is liable to affect the infant.

And this leads me to observe, that it is a common mistake to suppose that, because a woman is nursing, she ought therefore to live very fully, and to add an allowance of wine, porter, or other fermented liquor, to her usual diet. The only result of this plan is, to cause an unnatural degree of fulness in the system, which places the nurse on the brink of disease, and which of itself frequently puts a stop to the secretion of the milk, instead of increasing it. The right plan of proceeding is plain enough; only let attention be paid to the ordinary laws of health, and the mother, if she have a sound constitution, will make a better nurse than by any foolish deviation founded on ignorance and caprice.

The following case proves the correctness of this statement:

A young lady, confined with her first child, left the lying-in room at the expiration of the third week, a good nurse, and in perfect health. She had had some slight trouble with her nipples, but this was soon overcome.

The porter system was now commenced, and from a pint to a pint and a half of this beverage was taken in the four and twenty hours. This was resorted to, not because there was any deficiency in the supply of milk, for it was ample, and the infant thriving upon it; but because, having become a nurse, she was told that it was usual and necessary, and that without it her milk and strength would ere long fail.

After this plan had been followed for a few days, the mother became drowsy and disposed to sleep in the daytime; and headach, thirst, a hot skin, in fact, fever supervened; the milk diminished in quantity, and, for the first time, the stomach and bowels of the infant became disordered. The porter was ordered to be left off; remedial measures were prescribed; and all symptoms, both in parent and child, were after a while removed, and health restored.

Having been accustomed, prior to becoming a mother, to take a glass or two of wine, and occasionally a tumbler of table beer, she was advised to follow precisely her former dietetic plan, but with the addition of half a pint of barley-milk morning and night. Both parent and child continued in excellent health during the remaining period of suckling, and the latter did not taste artificial food until the ninth month, the parent's milk being all-sufficient for its wants.

No one can doubt that the porter was in this case the source of the mischief. The patient had gone into the lying-in-room in full health, had had a good time, and came out from her chamber (comparatively) as strong as she entered it. Her constitution had not been previously worn down by repeated child-bearing and nursing, she had an ample supply of milk, and was fully capable, therefore, of performing the duties which now devolved upon her, without resorting to any unusual stimulant or support. Her previous habits were totally at variance with the plan which was adopted; her system became too full, disease was produced, and the result experienced was nothing more than what might be expected.

The plan to be followed for the first six months. Until the breast- milk is fully established, which may not be until the second or third day subsequent to delivery (almost invariably so in a first confinement), the infant must be fed upon a little thin gruel, or upon one third water and two thirds milk, sweetened with loaf sugar.

After this time it must obtain its nourishment from the breast alone, and for a week or ten days the appetite of the infant must be the mother's guide, as to the frequency in offering the breast. The stomach at birth is feeble, and as yet unaccustomed to food; its wants, therefore, are easily satisfied, but they are frequently renewed. An interval, however, sufficient for digesting the little swallowed, is obtained before the appetite again revives, and a fresh supply is demanded.

At the expiration of a week or so it is essentially necessary, and with some children this may be done with safety from the first day of suckling, to nurse the infant at regular intervals of three or four hours, day and night. This allows sufficient time for each meal to be digested, and tends to keep the bowels of the child in order. Such regularity, moreover, will do much to obviate fretfulness, and that constant cry, which seems as if it could be allayed only by constantly putting the child to the breast. A young mother very frequently runs into a serious error in this particular, considering every expression of uneasiness as an indication of appetite, and whenever the infant cries offering it the breast, although ten minutes may not have elapsed since its last meal. This is an injurious and even dangerous practice, for, by overloading the stomach, the food remains undigested, the child's bowels are always out of order, it soon becomes restless and feverish, and is, perhaps, eventually lost; when, by simply attending to the above rules of nursing, the infant might have become healthy and vigorous.

For the same reason, the infant that sleeps with its parent must not be allowed to have the nipple remaining in its mouth all night. If nursed as suggested, it will be found to awaken, as the hour for its meal approaches, with great regularity. In reference to night-nursing, I would suggest suckling the babe as late as ten o'clock p. m., and not putting it to the breast again until five o'clock the next morning. Many mothers have adopted this hint, with great advantage to their own health, and without the slightest detriment to that of the child. With the latter it soon becomes a habit; to induce it, however, it must be taught early.

The foregoing plan, and without variation, must be pursued to the sixth month.

After the sixth month to the time of weaning, if the parent has a large supply of good and nourishing milk, and her child is healthy and evidently flourishing upon it, no change in its diet ought to be made. If otherwise, however, (and this will but too frequently be the case, even before the sixth month) the child may be fed twice in the course of the day, and that kind of food chosen which, after a little trial, is found to agree best.

Vitamins For A Healthy Heart

As we all know, vitamins are very important when it comes to keeping your heart healthy. You need to eat the right foods of course, although you also need to supplement the food you eat with the necessary vitamins your body needs to stay in shape and keep your heart working healthy for a long time to come. If you don’t consume the right nutrients, you won’t be doing your heart any favors - and may end up having problems later on in life.

The first vitamin that comes to mind for most people is vitamin E, a vitamin that is essential to improving the overall health of your heart. When taken correctly, vitamin E will stop the cholesterol in the body from harming the arteries that surround the heart. Anytime cholesterol oxidizes, it sticks to the sides of the arteries and can lead to blockages which can cause heart attacks or other serious problems with the heart.

To help you keep your heart healthy, most doctors recommend that you take additional supplements that contain vitamin E. They may also suggest that you eat foods that are naturally rich in vitamin E, such as nuts. Nuts have high amounts of vitamin E, and most of them taste great. You can find other foods that contain vitamin E as well, although nuts have the highest amounts.

In the past, research has shown Vitamin E to help those who have already suffered the wrath of a heart attack. This vitamin helps to prevent heart attacks in the future by opening up the arteries and eliminate blockage. Those who have had a heart attack in the past are always encouraged to add more vitamin E to their diet.

What many aren’t aware of, is the fact that you can use vitamin C to boost the effects of vitamin E. Vitamin C is known as an antioxidant, which prevents the damaging effects that cholesterol has on the body. Along with preventing cholesterol from damaging the body, vitamin C also helps vitamin E with it’s functions - such as protecting your arteries and your heart.

By taking both vitamin C and E as a combination, you’ll be well on your way to a healthier heart. Overall, this is the easiest way that you can be sure you aren’t damaging your heart, especially if you have had a heart attack in the past. If you have a history of heart disease or heart problems in your family, these vitamins are essential to your diet. Even if you are just concerned about the health of your heart, these vitamins will give you the peace of mind in knowing that you are eating for a healthy heart.

As far as your dosage goes, it will vary from person to person, although 400 international units of vitamin E and C are the recommended amounts for most people. On it’s own, vitamin C can be tolerated in large doses, without imposing any harmful effects. You can take around 500 mg of it twice a day, and ensure that your heart remains healthy.

To be on the safe side, you should always make sure that you get the proper amount of vitamins in your daily diet. Taking additional vitamins and supplements isn’t a bad idea either, especially if you are trying to boost the health of your heart. Your heart is one of the most important organs in your body, which is why you should always take care of it. If you eat the proper diet and take the necessary vitamins - you’ll be well on your way to keeping your heart healthy.

10 Tips for Good Digestion

1. Eat in a relaxed way in a pleasant setting, and take your time.
 Chew your food until it is liquid. If you are under emotional pressure or in a hurry, take simple food – fresh juice, a fruit, yogurt, a few sunflower seeds, or a protein bar.

2. Keep up your exercise regimen.
Walking and yoga are both particularly good for digestion. If you want to do any type of strenuous exercise, wait at least two hours after eating any significant amount.

3. Drink enough water (6 to 8 cups a day)
But not with meals unless you're on a weight-loss diet trying to lower food intake. Minimize ice cold drinks and consume more soothing warm drinks such as hot lemon water or herb teas.

4. Get enough fiber in your diet
Wwhether from vegetables and fruits, bran or psyllium, and an adequate amount of whole grains and fresh sprouts (or cooked legumes if digested well).


Dealing with Digestive Problems: 

5. Remove food allergens from your diet.
Learn which foods cause reactions and affect how you feel. See The False Fat Diet by Cameron Stauth and myself. You may need a blood test to check out your food sensitivities.

6. Minimize toxins and irritants; eat organic foods whenever possible, and eat simply.
People who have digestive disorders should avoid additives, such as fluoride often added to toothpaste) and carageenan (found in cottage cheese and other foods), both of which can act as irritants.

7. If you have chronic indigestion, try supplementing your meals with enzymes and/or hydrochloric acid. 
If that doesn't help, ask your doctor to test you for these factors. Then, supplement as needed with enzymes (to aid digestion), bicarbonate soda (for excess acid), or betaine hydrochloride capsules (for deficient stomach acid). For more information, see the article: Causes and Remedies for Common Digestive Problems.

8. Learn your best personal remedies for digestive upsets. 
You can learn to minimize constipation and diarrhea by using foods, herbs, and nutrients that help to prevent these common ailments and cope with them when they do occur.

9. Occasional indigestion, heartburn, bloating after you eat, and flatulence are normal, or at least quite common, and they can be remedied.
But, if you have ongoing symptoms of digestive upset, get tested to see if you have food allergies, low or high stomach acid, yeast overgrowth, or bad bugs. Your health care practitioner can order these tests from a specialty lab.

10. Support and repair the digestive tract with the right nutrients, such as glutamine and other vitamins and minerals. Remember: 
Eat a low allergenic diet, find the best foods that feel right to you, and chew your food well.

Breast cancer and treatment options

Breast cancer is the most common cancer in women throughout the world. The common signs and symptoms of breast cancer are breast lumps, bloody nipple discharge, skin changes over the breast, itchy rash involving the nipple and breast pain.

However, not all breast lumps are cancerous. Indeed, eight out of 10 lumps felt by a woman are not cancerous. Common benign (not cancerous) breast lumps include fibroadenoma (especially in women in their twenties) and fibrocystic disease (affecting women in the thirties and forties).

But regardless of a woman’s age, a lump that is hard and irregular, often painless, with changes to the overlying skin or nipple, should not be ignored.

There are various risk factors associated with breast cancer although the exact cause of the disease remains unknown. By modifying some of these risks, one can help reduce the chance of getting breast cancer.

The risk factors include older age, being female, a positive family history of breast cancer, prolonged exposure to estrogen, diet (too much red meat and animal fat) and weight gain, especially in post-menopausal women.

Breastfeeding can alter prolonged exposure to estrogen and hence reduce a woman’s risk of developing breast cancer. Based on studies, the relative risk of breast cancer is decreased 4.3 percent for every 12 months of breastfeeding, in addition to 7 percent for each birth.

Breast cancer occurs when normal cell growth is no longer regulated and starts to divide in an uncontrolled manner. The disease usually originates from the cells lining the milk ducts and glands.

Ductal cancers (i.e. arising from the ducts) are more common that lobular cancers (i.e. arising from the breast lobules).

At the early stage of breast cancer growth, the malignant cells are confined within the milk ducts and glands and do not invade into the surrounding breast tissue. When breast cancer is detected at this early stage, it is known as in-situ or non-invasive cancer. Treatment of in-situ breast cancer gives very good results and patients live longer.

However, when the cancer cells have broken out of the milk ducts and lobules invade the surrounding breast tissue, the cancer is now classified as invasive. Invasive breast cancer can penetrate the surrounding lymphatic and blood vessels to spread to lymph nodes and the bloodstream. The organs most commonly affected by cancer cells circulating in the bloodstream are the lungs, liver and bones.

Diagnosis of breast cancer is usually made after a clinical examination by doctor, followed by imaging. A mammogram is the most important way to image a woman’s breast. Occasionally, a breast ultrasound and/or a MRI scan of the breasts may be required too. Histological confirmation of cancer will ultimately require some form of breast biopsy, either as fine needle aspiration cytology, core biopsy or open surgery.

The treatment of breast cancer is basically divided into two aspects: Loco-regional treatment, consisting of surgery to the breast and axillary lymph nodes (in the armpit) — with or without radiotherapy to the breast tumor bed — and systemic treatment consisting of chemotherapy to target clumps of cancer cells that may be circulating in a breast cancer patient’s blood stream.

The mainstay of treatment of breast cancer is surgery.

Traditional surgical techniques include mastectomy, which is the removal of the whole breast and nipple, and wide excision or breast-conserving surgery, the removal of the cancerous lump, protected within a rim of normal tissue, while saving the rest of the unaffected breast.

There are newer surgical techniques like skin-sparing mastectomy, which involves removing the whole breast while maintaining an adequate skin envelope — and nipple-sparing mastectomy, which preserves even the nipple, in selected cases where the tumor is situated far away from the nipple. Both these techniques require immediate breast reconstruction by a plastic surgeon during the same operation.

During the operation, the surgeon may also check the lymph nodes in the axilla (i.e. armpit) for the presence of cancer through a procedure known as sentinel lymph node biopsy.

It is absolutely necessary for patients who have undergone breast-conserving surgery to reduce the risk of recurrence in the breast tumor bed. It is also indicated in some patients following mastectomy when the risk of recurrence is high (large number of lymph nodes involved with tumor spread or tumor size larger than 5 centimeters).

The need for systemic treatment after breast cancer surgery is based on the information obtained from microscopic analysis of the tumor and the axillary lymph nodes. There are three main forms of systemic treatment: Cytotoxic chemotherapy, which involves giving toxic drugs intravenously to target the cancer cells which are potentially circulating within the bloodstream; hormonal manipulation; and ovarian ablation, which applies to pre-menopausal women with hormone-positive breast cancers to induce early menopause in order to reduce the estrogen drive.

An ovarian ablation is achieved by surgical removal or radiation to the ovaries or by drugs like Goserelin to stop estrogen secretion at the level of the brain.

http://www.thejakartapost.com

Georgette Chan is a breast consultant and general surgeon at the Breast Surgery Center, a one-stop clinic that manages a full range of breast concern. The Breast Surgery Centre, 290 Orchard Road #07-13A Paragon (Lift Lobby C), 3 Mount Elizabeth, #11-09 Mount Elizabeth Medical Centre, 24-hour Answering service (65) 6535 8833.

Yoga poses and breathing for insomnia

Do you have trouble falling asleep at night? Do you toss and turn a lot in bed, or is your sleep disrupted every hour or so? Do you wake up in the morning exhausted?

Plough pose: Keep your back as straight as possible, once you are in that position.

You are not alone; insomnia affects many people. Over 50 percent of adults in the US suffer from it, and more than 30 percent are affected by insomnia for more than six weeks at some point in their lives, affecting their memory, mood and making them more susceptible to illness.

Turning to pills does not get rid of the problem, it only makes you become addicted to them. Drugs only treat the symptom, not the underlying problem; as soon as you stop taking them, the insomnia often returns.

Insomnia is often caused by anxiety, fatigue and stress. Experts recommend going to bed and waking up at the same time each day, doing regular exercise, avoiding big meals before going to bed, and limiting the intake of caffeine, nicotine and alcohol.

You can also create a more inducing atmosphere to relax in your bedroom by keeping it at a moderate temperature (not too hot or too cold) and only using it to sleep, by doing relaxing activities like reading, taking a hot shower or bath, or playing soothing music.

But if none of those help, you can try restorative yoga poses, known to reduce muscle tension, and breathing techniques, which slow the heart rate. A 2006 study published in the Journal of the American Medical Association shows that participants who reduce stimuli in the bedroom and learn relaxation techniques like yoga have a better quality sleep than those who are taking drugs.

Here are a few yoga postures that may work to deal with insomnia. It’s best to do these poses in your bedroom, so you can get right in bed when they start to work.

Note: the first two poses (shoulderstand and plow) should only be done by regular yoga practitioners who have learned to do the poses with the instruction of a qualified teacher. If you’ve never done these inversion poses or never done any yoga, you can skip them; and do the reclining side twists, the wind-releasing pose, the corpse pose and the 2-to-1 breathing.

Yoga practice for insomnia

Shoulderstand (Sarvangasana)

Skip this posture if you’re not familiar or comfortable with it. Or use a wall for support. Otherwise, lie down on the mat on the floor, inhale and while using the momentum of a roll-up, push your body up in the air so that your shoulders rest on the floor and your legs are in the air. Support your hips with your hands. At first, only do a half shoulderstand. To do this, create a “jack-knife” with your body. Place your body at a 45-degree angle, and your legs at the opposite 45-degree angle. Keep your back and legs as straight as possible. Don’t forget to breathe.

Feel your shoulders and back unwind and stay there as long as possible. Pay close attention to your breath. This is a more difficult pose than it seems, so stay focused.

Plow (Halasana)

You can move directly into Halasana from Sarvangasana. Synchronize your movement with your breath. Once you feel the tightness in your muscles has unwound sufficiently, allow your legs to go over your head and to the floor behind you. Don’t push yourself too far. Keep your back as straight as possible. Breathe.

Stay there as long as you can.

Reclining side twist (Supta Matsyendrasana)

Lying on your bed, inhale and pull your right knee into your chest. Leave the other leg straight. Take the knee in the opposite hand. As you exhale, turn your entire body to the left. Stretch your right arm out to the right and if possible, turn your head to the right but keep your eyes closed. Breathe. Repeat the pose on the other side of the body.

Double wind releasing pose (Pavana Muktasana)

This yoga posture helps to release gas, as well as relax the lower back and shoulders.

Inhale, and draw your knees to your chest. Then as you exhale, lift your body up toward your knees.

Draw your shoulders down toward your feet. Breathe. Stay here as long as you feel comfortable.

Corpse pose (Savasana)

Lie down on your bed on your back. Allow your arms and legs to splay outward. Turn your palms up.

Relax your body and your mind, and breathe. Don’t try to control your thoughts. Simply let them flow, and observe them quietly.

2-to-1 breathing

As you lie in savasana, try the 2-to-1 breathing technique. This breathing relaxes the body by subtly stimulating the parasympathetic nervous system, inducing a state of relaxation.

As you lie in bed, gently slow down the rate of exhalation until you exhale for twice as long as you inhale.

Don’t try to fill or empty the lungs completely — you are simply changing the rhythm of your breathing.

In the beginning it may help to count to three on the inhalation and six on the exhalation, or four on the inhalation and eight on the exhalation, or any other 2-to-1 ratio that you are comfortable with. Focus on the smoothness and evenness of you breath, gradually eliminating all jerks and pauses.

Once you’ve become accustomed to this breathing, start to keep a count of the breaths to bring your mind to a soft, effortless focus. Take eight breaths lying on your back, 16 breaths lying on your right side, and 32 breaths lying on your left side. You may not even be able to complete the whole round before you fall asleep.

Sweet dreams and Namaste.

Devi Asmarani, The Jakarta Post

When gossip is actually healthy

Gossip Good For Your Health? Michelle Konstantinovsky Whether it happens around the water cooler, in the locker room, or via text message, we're all guilty of a little gossip now and then. Even the most virtuous do-gooders fall prey to some behind-the-back chitchat once in a while. And as technology advances, social networking sites, celebrity blogs, and handheld e-mail devices make it easier than ever to transmit scandalous tidbits through the rumor mill. Though at face value, gossip seems to do nothing more than damage someone's reputation and self-esteem, some experts say that the spreading of gossip may actually be healthy. Read on to learn more.  Gossip isn’t all bad Swapping salacious stories can be thrilling, but can also leave behind a guilty conscience. But what if some of your rumor remorse could be alleviated? Recent studies suggest that under certain circumstances, gossip can be beneficial – even healthy. And while this research doesn’t necessarily excuse spreading the sordid details of a friend’s love life, it does ease a bit of the shame that accompanies a Perez Hilton addiction. Gossip defined The very notion of gossip can be tricky to define. How does a snarky comment about a coworker compare to a random celebrity-centered rant? In a recent issue of Scientific American Mind, Professor Frank T. McAndrew offered this widely accepted definition: “the practice [of gossip] involves talk about people who are not present and this talk is relaxed, informal and entertaining. Typically, the topic of conversation also concerns information that we can make moral judgments about.” Gossip actually a sign of evolution Why exactly do all humans seem to have such a lust for gossip? Blame it on our ancestors. According to McAndrew, our predecessors lived in intimate groups in which members had to rely on each other, but also engage in competition for limited resources. Those who had the savvy to gather information about their fellow group members achieved more success and passed their knowledge-seeking genes on to subsequent generations. Hence, our desire to get the scoop on friends, colleagues and enemies may be innate. Gossip ironically is moralistic in nature McAndrew, along with other researchers believes that when controlled, gossip can be a major asset to humans. Individuals not only forge bonds by sharing information, but they effectively maintain the norms and tenets of their group culture. When one person is the target of gossip, the group quickly identifies him or her as a violator of its standards. After all, by McAndrew’s definition, gossip is usually characterized by information we can evaluate on a moral level. So by outing those who defy social ethics, the group as a whole can prosper and thrive. When gossip isn’t good So does this mean distributing photocopies of your rival’s diary is a clever way to climb the social ladder? Not exactly. Because our modern society no longer deals with the perils of prehistoric civilization, today’s information grapevine can be quite damaging. Although we no longer rely on the primitive functions of gossip to inform and protect our social groups, we continue to engage in it. In his article, McAndrew asserts that “in its rawest form [gossip] is a strategy used by individuals to further their own reputations and selfish interests at the expense of others.” Gossip brings people together And what about the barrage of celebrity-focused magazines, entertainment shows, blogs and tell-all books? If humans evolved to gossip as a method of protecting one’s social status while eliminating threatening outsiders, why do we salivate over the latest celeb scandals? According to McAndrew and other researchers, our brains simply haven’t evolved to make the distinction between the next-door neighbor and Angelina Jolie. Both faces are familiar, and we may be equally informed about each individual’s intimate life details. Besides being recognizable, famous faces can often serve as conversation starters or provide a common ground for people with little else in common. McAndrew believes celebrities “facilitate the types of informal interaction that help people become comfortable in new surroundings.” Some gossip may result in shame But just as with any other kind of gossip, celebrity-focused rumors and scandals can be detrimental as well. “I stopped reading [celebrity gossip blog] Perez Hilton about five months ago, and let me tell you, I couldn't feel better about it,” says San Francisco native, Erin Shea. “I started realizing the way he writes is so negative and judgmental, it made me feel like a bad person after reading it.” Successful – healthy – gossiping is about being a team player So it seems the gossip rule of thumb is to acknowledge it as a basic adaptive skill that shouldn’t be repressed, but to engage in the rumor mill with caution. McAndrew concludes his article with the assertion that “successful gossiping is about being a good team player and sharing key information with others in a way that will not be perceived as self-serving and about understanding when to keep your mouth shut.” And perhaps for those like Shea who can’t get enough of the latest scoop, the best bet is to be choosy about the source. She says, “The gossip I want gives me the pictures and the story, does it in a funny manner, and never once tries to pass on moral advice.” Like anything else in life, to keep gossip from being detrimental, moderation is key. Whisper wisely.

Cancer-Preventing Foods

by Angeline Oppenheimer 

According to the National Cancer Institute, dietary factors play a significant role in cancer risks. A recent review estimates that 80 percent of cancers of the large bowel, breast and prostate are due to dietary factors. Clearly, what we eat affects our health. We can fight this dreaded disease by selecting foods that contain cancer-fighting agents.

Most doctors agree that a diet full of fruits, vegetables, whole grain and low fat can help lower cancer risks. However, some categories lead the pack:

Cruciferous Vegetables 

This group of vegetables includes cauliflower, broccoli, cabbage, kale and Brussels sprouts. They are rich in an antioxidant called sulforaphane. Antioxidants capture free radicals and prevent them from causing damage to the cell membrane and its DNA, both of which are linked to cancer risk.

Dark Green Vegetables

Beans and Peas What do these foods have in common? Folic acid. It's nature's built-in repair machinery at your disposal -- folic acid fixes damaged DNA and helps prevent cancer. Load your diet with these and you'll never be sorry.

Red, Orange, Yellow and Blue Fruits and Vegetables 

When fruits and vegetables are endowed with bright colors, they don't just look pretty. They are gems of powerful antioxidants chock full of vitamins C and E, carotenoids, and fiber.
Carotene is the most widely known carotenoid and offers protection against lung, colorectal, breast, uterine and prostate cancer. How? Carotenes destroy oxygen-free radicals in lipids, enhance the immune system and protect cells against UV radiation. Examples include carrots, apricots, citrus fruits, squash and tomatoes.
Blue, red or purple foods contain anthocyanins. These powerful antioxidants protect capillaries from oxidative damage and are anti-inflammatory. Load your shopping cart with beets, blackberries, blueberries, cherries, grapes and purple cabbage and save yourself a doctor visit.

Green Tea 

So you like your cup of green tea after a meal? That's a good habit to continue. Researches show that green tea is packed with natural phytochemicals that may help prevent normal cells from becoming cancerous.

Ginger 

Ginger is more than a culinary spice. It contains a cancer-fighting phytochemical called gingerol, which has anti-inflammatory properties and is anti-carcinogenic. Fringe benefit: It can help soothe an upset stomach. Its cousin, turmeric (known in Asia as yellow ginger) is a popular ingredient in curries and Asian dishes. Used in traditional and Indian medicine since the 7th century, this root contains an ingredient known as curcumin. It has antiseptic and anti-inflammatory properties that can suppress cancer cells.

Soy 

Soy products are known to be good for your heart and immune system. However, scientists have also uncovered its cancer-fighting properties. Full of phytochemicals, soy can prevent breast cancer and relieve menopausal symptoms. In addition, it is full of anti-estrogens, which can block estrogens that lead to breast cancer development. Consider adding tofu, soymilk, edamame and tempeh (fermented soy) into your diet.

Fish 

Eating fish on a regular basis can reap lots of health benefits. Fish can boost brain power and lower cholesterol with its Omega-3 fatty acids. However, these fatty acids also have been proven to prevent colon and prostate cancer. Omega-3 fatty acids are found in fatty fish like salmon, trout and herring.

Spices 

Do you love to spice up your foods with natural herbs? Not only does it add favor to your food, but it also may add years to your life. It helps to ward off cancer and slow the growth of tumors. In a USDA review of 39 herbs, researchers found that oregano, dill, thyme and rosemary have some of the highest levels of cancer-fighting antioxidants. Other herbs to consider: sage, chive and chili peppers. They are also good cancer busters.

Internet Rehab Clinic for 'Screenager' Children

KOMPAS.com - Children who are hooked on computer games, the internet and mobile phones are to be offered help at what is thought to be the first dedicated technology addiction service for young people in Britain.

The Capio Nightingale Hospital in central London - where singer Amy Winehouse was treated for drug addiction - launched the new service for patients as young as 12 following calls from parents concerned about their children's obsession.


Youngsters will be weaned off their gadgets in a residential unit and will also be taught face-to-face social skills. Consultant psychiatrist Dr Richard Graham said parents had told him their children flew 'into a rage' when they were asked to turn off their computers and police had even been called to settle the rows.

Dr Graham, who is leading the new addiction treatment, said rehab services need to 'adapt quickly' to help young people affected by technology addiction - who he dubbed 'screenagers' - rather than sticking with the same treatment models used for substance abuse.

'Mental health services need to adapt quickly to the changing worlds that young people inhabit, and understand just how seriously their lives can be impaired by unregulated time online, on-screen or in-game,' he said.

'We have found that many of the existing services fail to recognise the complexity of these situations, borrowing from older models of addiction and substance misuse to very limited effect.
'This is why Capio Nightingale Hospital has launched the first Young Person Technology Addiction Service, which we hope will address the underlying causes of this addiction to transform screenagers back into teenagers.'

The treatment aims to increase off-screen social activities and improve the person's confidence in face-to-face situations, the lack of which may have made them more susceptible to technology addiction.

It also encourages them to think about their relationship with their phone, computer games or social networking websites like Facebook and teaches them skills to help them to switch off.

The treatment package may also include a look at body image and physical health if the addiction has affected the child's confidence, activity levels or diet. Strategies to deal with online problems, like cyber bullying, may also be part of intensive in-patient care, group or individual therapy.

Dr Graham told the London Evening Standard the technology addicts - who he compared to gambling addicts - were hyper-stimulated so they were 'always on the alert' and could suffer withdrawal symptoms like agitation.

'I've been contacted by parents who see their children going into a rage when they're told to turn off their computer. Some end up having to call the police,' he said.

Dr Graham said children played some computer games for the social contact, adding: 'It gives them a sense of connection so they end up playing all the time.'
He said: 'What we need are official guidelines now on what counts as healthy or unhealthy use of technology.'

Other clinics, including The Priory, offer treatment for internet addiction but have no dedicated service for young people. A spokeswoman for Capio Nightingale Hospital said the service will be offered for children as young as 12 but those aged 15 to 17 are expected to be the main target group.

She said the service did not aim to make children give up technology use completely, instead they are encouraged to cut out any problem use - like computer games - and restrict the time spent using their phone or computer.

Health for the Liver

Overview

A healthy liver is central to a body's ability to function. The liver consistently performs its vital tasks and is seldom noticed until it becomes diseased and is unable to operate. It's important not to wait until your liver becomes sick to pay attention to taking care of it. Learning a few basic guidelines involved in preserving the health of your liver will help you maintain the health of this crucial organ.

Environmental Toxins

One of the liver's main functions is filtering the blood and neutralizing toxins that enter the body. Be aware of your environment, and minimize the amount of harmful chemicals that enter your body. Protect your liver by wearing gloves when dealing with chemicals, such as household cleaners and garden chemicals. Beware of inhaled toxins, and make sure you have adequate ventilation when using aerosol products, such as hairspray or paint.

Ingested Toxins


Use caution with over-the-counter drugs, especially when combined with prescription medication. Your liver is responsible for dealing with these chemicals and can be damaged by them. Always consult your health care professional before taking over-the-counter treatments.

Alcohol is another ingested toxin that puts a heavy workload on the liver, and can lead to serious liver problems. Eliminate alcohol, if possible, or limit your intake to one drink a day for women or two drinks a day for men. Illicit drug use also taxes the liver and puts you at increased risk for infection and liver disease. Seek help to deal with unhealthy alcohol and drug use.

Lose Weight

Obesity can lead to serious liver complications. According to Northwestern University, obesity leads to a condition called non-alcoholic fatty liver disease. This disorder involves fat deposits in the liver that can lead to serious complications, such as liver cancer and cirrhosis. However, many of the symptoms of a fatty liver are hidden and the condition goes undiagnosed until it is serious. To avoid the devastating effects of a fatty liver, maintain a proper weight. Make exercise and a nutritious, balanced diet a priority in your effort to maintain a healthy liver.

Protection

Maintaining a healthy liver involves protecting it from possible infections. Hepatitis takes a severe toll on the liver, and the Mayo Clinic advises you to consider being vaccinated if you are at risk for developing hepatitis. Vaccines are available for hepatitis B and A. Additionally, avoid contact with other peoples' body fluids. Hepatitis can be transmitted through fluids from infected individuals, and it's wise to take precautions and protect your liver's health.

Diet

In addition to avoiding a high-fat diet, the Hepatitis Foundation International recommends evaluating your protein intake, especially if your liver is already fragile. Protein digestion creates byproducts that the liver must neutralize, creating a larger workload. The Mayo Clinic suggests a diet that focuses on plant sources--fruits and vegetables--for those wishing to prevent liver disease.

Smokers and Exercise

At first glance, smoking and exercising do not seem to go hand in hand. Smokers are generally not known for their stamina and overall good health. They do, however, put their health in jeopardy if they do not engage in some kind of exercise to offset the health effects of smoking. If you are a smoker, this is probably not what you want to hear. But there is good news; exercise can help to keep your general health in a better state.

One of the main detriments of smoking is the effect it has on a person's heart. Every time nicotine is taken into the body, it releases adrenaline into the smoker's system. What this does is cause an increase in heart rate, eventually weakening the heart long before nature would have deemed it time for the heart's performance to decline.

One of the easiest ways to battle this decline is to put some good, old-fashioned cardio into your workout. Running, jogging or brisk walking would be a good recommendation for those not currently in the best of shape. Inevitably, there will be some discomfort when trying to get in those big gasps of air needed when one is expending large amounts of energy. For those smokers who are already semi-active, basketball, tennis or classic aerobics are the next step up.

By taking part in these activities, you increase your heart's strength, just as exercise strengthens any other muscle of the body. The benefits of this are pretty clear-cut: once your heart is stronger, it will be better able to withstand the increased activity smoking causes. If you currently smoke and often feel tired or exhausted, your heart may to be blame. The sooner it is strengthened, the better.

One of the other major changes exercising will bring to a smoker is the increase in lung health. When a person engages in strenuous activity, the lungs allow for more air to be sucked in, so that more oxygen will be distributed throughout the body. Smoking does cause the lungs to toughen up, sometimes to the point they are no longer able to expand properly to bring in additional air.

Regular exercise will keep the lungs from becoming too damaged from this occurrence. By working out until air is being breathed in at a rapid pace, the lungs will constantly be forced to adapt. Thus, they will never be able to fully be victimized by the tar that can begin to form on the lungs. This ensures your body will always be capable of breathing in and distributing the oxygen necessary for the body to keep a healthy balance.

It goes without saying that no amount of exercise will combat all of the negative effect of smoking. Perhaps the best step you can take is to quit smoking altogether.

The most important part of the equation, however you look at it, is to stick with it! Exercising is never going to be very easy; that's why it's called working out. There will be times it doesn't seem to fit into your schedule or you believe you won't be able to summon the energy needed to commit to a workout. Always remember you will feel 100 times better once you exercise. The hardest part is just getting started.

10 Tips to Better Sleep Find cures for insomnia and other sleep concerns

By Gayle Greene; Additional reporting by Danielle Kosecki

1. The Latest Sleep Research

In the shadowy world of sleep research, the most trusted experts are those who have tried everything. Enter Gayle Greene, bona fide insomniac and your personal guide to the Land of Nod.

If you have an occasional bout of sleeplessness, there's no shortage of tips to follow. Avoid caffeine, late-night eating, and--my favorite--stress. (Ha!) If a cure really were as simple as switching to decaf or attending more yoga classes, we wouldn't be a nation plagued by sleeplessness. Some 58% of American adults complain of insomnia, according to the National Sleep Foundation, and among women and the elderly, the rate jumps to more than two-thirds.

As someone who's lived with insomnia for half a century and written a book called, aptly, Insomniac, I've learned that what helps me doesn't always square with what experts say. For some problem sleepers, medication may be the best option, but if you're looking for natural solutions, it may help to learn from someone who's been there, done that. Here's what experts advise, and the trial and error that led to my perfect sleep formula. Consider these options your first step to a better night's rest.

2. Reasons You Need a Good Night's Rest

Why you should surrender to your pillow

• It maintains a strong immune system. Sleep deprivation compromises immune function and makes you more vulnerable to disease.
• It slows aging. Too little sleep elevates levels of stress hormones and lowers levels of growth hormone, necessary for cell repair. In one study, young, healthy sleep-deprived subjects had the hormonal profiles of much older people.
• It prevents diabetes. Sleeplessness increases insulin resistance, a precursor to type 2 diabetes.
• It keeps you slim. When you're sleep deprived, you have more of the appetite-stimulating hormone ghrelin in your blood and less appetite-curbing leptin, a combo that leaves you longing for junk food.
• It helps maintain a sharp memory. Even one sleepless night impairs concentration and memory and can affect job performance.
• It can make you happier. Insomniacs face a higher risk of depression, alcoholism, and suicide.
  

3. Should Insomniacs Stay in Bed?

Find out what the experts think

"If you can't sleep, get out of bed and do something else"--we hear this all the time. Experts are quite divided on this point: Some say yes, some no. I say, maybe. A series of studies done in the 1990s by National Institutes of Health researcher Thomas Wehr, MD, found that levels of melatonin and prolactin, a tranquility-promoting hormone, are both elevated when subjects doze. Sometimes you may drift off to sleep, and even if it's a wakeful kind of sleep, it's better than nothing. "If you wake up in the middle of the night and your mind is agitated, it's probably a good idea to get out of bed," says Rubin Naiman, PhD, director of sleep programs for Miraval Resort in Tuscon. "But when people wake up and are at peace with it, it's fine to stay in bed. Occasional wakefulness is a normal part of the sleep cycle."

4. Don't Drink & Dream

Will a glass disrupt your dreams?

The Science: Alcohol is probably the substance used most often for sleep, reports a study in Principles and Practice of Sleep Medicine, one of the most authoritative texts on the subject. (It is also a major ingredient in many over-the-counter cold medications.) However, when you fall asleep under the influence, both the quantity and the quality of your sleep are adversely affected. Even small to moderate intakes of alcohol can suppress melatonin (a hormone that helps regulate sleep), interfere with restorative N-REM cycles, and prevent dreaming, according to Rubin Naiman, PhD, a clinical assistant professor of medicine at the Arizona Center for Integrative Medicine at the University of Arizona and coauthor of Healthy Sleep.

What Works for Me: I enjoy light social drinking too much to cut out alcohol completely, but I would never use it for sleep, because even a half glass of wine perks me up. I can usually get away with one or two glasses of white wine (not red) if I drink early in the evening and then switch to sparkling water, putting some hours between my last glass of wine and bedtime. My sleep may occasionally be the worse for it, but I can live with it; the greater relaxation of a pleasurable evening with friends outweighs the physiological damage it does.

5. Coffee Confessions

Find out if you should skip the java jolt

The Science: Caffeine boosts alertness, activates stress hormones, and elevates heart rate and blood pressure--none of which are very helpful when you're trying to get shut-eye. Some people are more sensitive than others to caffeine's effects, and one's sensitivity may be hereditary. And even if you've never had a problem with coffee, you may develop one over time; age-related changes in body composition can affect the speed at which caffeine is metabolized.

If you are sensitive to caffeine, take note that its half-life--the time required by your body to break down half of it--can be as long as 7 hours. In other words, if you were to have your last cup of coffee at 1 pm, a quarter of the caffeine it contained could still remain in your system as late as 3 am. In women, estrogen may delay caffeine metabolism even further. Between ovulation and menstruation, you take about 25% longer to eliminate it, and if you're on birth control pills, you take about twice the normal time. (Newer, low-estrogen pills may have less of an impact.)

What Works for Me: It took me until my 50s to finally admit that when I woke in the middle of the night, heart pounding, it may have had something to do with the mocha java that jump-started my day--only a few cups, I told myself, and never after 3 pm. So I cut out coffee, and slept blissfully--for a week or so. Then my same old broken sleep pattern reasserted itself, only I was doubly miserable, without sleep and without coffee to perk me up. So I tried tea. It has about half the caffeine content of coffee and contains an as-yet-unnamed substance that may help calm the stress system, according to a 2007 study published in Psychopharmacology. Black tea was too strong for me, so I turned to green, which has about one-third the caffeine content of black. These days I drink 2 to 3 cups of green tea just after I get up. I don't love it the way I did coffee, but I like that it perks me up in the morning without keeping me up at night. So if you find life with decaf coffee just too bleak, there are options.

6. Make Shut-Eye a Breeze

Keep it cool for deeper slumber

The Science: Most sleep researchers advise keeping your bedroom cool, but not cold--the National Sleep Foundation recommends between 54 and 75°F. This is because a cool room makes it easier for your core body temperature to drop, which must occur for you to fall asleep. (Body temp reaches its lowest point about 4 hours after you nod off.) However, the thermostat is only part of the story: Proper air circulation and blankets that aren't too heavy--a big problem in hotel rooms--can also facilitate a drop in body temperature. A series of fascinating studies done in the past decade and a half by Swiss researchers Kurt Kräuchi and Anna Wirz-Justice, PhD, found an inverse relation between warm feet and cool body temp: When your feet and hands are warm, the blood vessels dilate, allowing heat to escape and body temperature to fall, initiating sleep. Conversely, when hands and feet are cold, the vessels constrict, retaining heat..which may keep you awake.

What Works for Me: I sleep in a cool room--much cooler than 75°F!--but I make sure my feet are warm. Wearing light socks makes it easier to resist the temptation to pile on too many blankets in the winter. A hot bath seems an odd way of cooling down, but it works for me; afterward, body temperature falls off rapidly, "guiding the brain into sleep mode," explains Stanley Coren, PhD, author of Sleep Thieves. He recommends going directly from bath to bed, while other experts recommend waiting up to 45 minutes. I find I need twice that. Because temperature decline signals the body that it's time for sleep, turning on an electric blanket for 10 to 15 minutes and then turning it off may have the same effect.

7. Load up on Carbs

Can bread boost deep-sleep serotonin?

The Science: It's true that carbohydrates boost the availability of the sleep-inducing amino acid tryptophan in the blood, which in turn boosts serotonin. But don't assume that a big plate of pasta will put you to sleep; in fact, as a general rule, anything that raises body temperature, including the consumption of calories, wrecks sleep. Plus, if you have any digestive problems such as heartburn or gastroesophageal reflux disease (GERD), eating before bedtime is just asking for trouble.

What Works for Me: I avoid big meals within 5 hours of bedtime, and especially anything that's highly seasoned. (Spices raise body temperature.) But I also try not to go to bed hungry--that, too, can interfere with my sleep.

8. Evening Exercise Tips

When to turn off the treadmill

The Science: Exercise, of course, raises core body temperature, which is why we're advised to skip it in the evening. However, I have found no studies actually showing that evening exercise is bad for sleep--in fact, some studies suggest that it may help.

What Works for Me: Sometimes, when I swim a mile or so in the early evening, I get a lovely wave of drowsiness--probably because the post-workout drop in body temperature signals my body it's time for sleep. But my swimming is relatively relaxed, the equivalent of an after-dinner stroll; a strenuous aerobic workout might have the opposite effect. Some of the insomniacs I interviewed for my book told me that any evening exercise disrupts their sleep; some said that even daytime activity has a negative effect; some, like me, can swim or take long walks within an hour or two of bedtime. You need to find what works for you. I know that if I didn't exercise, I'd feel worse and my health would suffer, and that would ultimately undermine my

9.00Develop A Sleep Ritual

Discover a habit that helps you unwind

The Science: Experts advise us to find relaxing activities in the evening to prepare us for slumber. "It should be something you do every night to signal to the body that it's time to unwind," explains clinical psychologist Michael Breus, PhD, clinical director of the sleep division for Southwest Sport and Spine in Scottsdale, AZ, with board certification in clinical sleep disorders.

What Works for Me: I need a buffer zone between the day and sleep. When I plop into bed straight from an overscheduled day, when I work or socialize right up to the time I turn off the light, sleep doesn't come, or if it comes, it's light and patchy. Sometimes just stepping outside, onto a porch or balcony, helps me unwind. The sound of the wind in the trees and the clean, fresh smell of night air clear my head and shift my perspective. Even tidying up can be soothing, doing the dishes, putting away whatever I've been working on, anything that provides closure to one day and makes space for the next. A friend plays the piano just before he goes to bed. Nature programs work for some: "I have a tape about backyard bird-watching that I've never seen more than 5 minutes of," said one insomniac; another swore by the Golf Channel.

Breus recommends a "Power Down Hour": 20 minutes of doing things you have to finish, 20 minutes for personal hygiene, and 20 minutes for "relaxation"--however you define it. Because I work with words all day long, reading, writing, teaching, I'm often drawn to an activity that's more visually oriented as a way of changing the channel. I enjoy a DVD, as long as it's not too action packed or adrenaline pumping. Then, if I get in bed and my mind keeps churning, I do a form of visualization: I imagine a little man with a paintbrush (I picture him clearly, overalls and cap)--he paints a big black 100 on a billboard. I follow the brush strokes, slowly, carefully, as he paints 99, 98, and so on down, and often by the time I get to 80, it goes quiet inside

10. Alarm Clock Advice

And find out if naps get a thumbs up or down

The Science: Most experts insist that we regularize our sleep. They point to evidence that our circadian rhythm--the natural ebb and flow of energy levels throughout the day--thrives on consistency. The more predictable our sleep schedule, the better our bodies work, they say. But even those who argue this most strongly admit that, while it helps to keep a regular sleep-wake schedule, it may not be the complete answer. "Even if insomniacs keep regular sleep patterns, it doesn't necessarily mean they'll sleep well or long enough," says Kathryn Reid, PhD, a research assistant professor in the department of neurology at the Northwestern University Center for Sleep and Circadian Rhythm. Napping is an issue on which experts are divided.

What Works for Me: If I need a nap, I take one, with a few caveats. I don't take long naps and I don't nap most days. For me, even a few minutes has restorative effects. However, I try not to do it in the evening. Sara Mednick, PhD, an assistant professor at the University of California, San Diego, and author of Take a Nap, Change Your Life, advises leaving at least 3 hours between a nap and bedtime, but this is one of those rules where you have to find your own way. For me, any evening nap, even 5 or 6 hours before my bedtime, cuts into my nighttime sleep.

Always be careful about trying anything new the night before a day when you need a clear head, in case it backfires and keeps you awake. And it never hurts to make your doctor's office a first step, especially if your inability to sleep comes on suddenly; sleeplessness can be a side effect of some medications or a sign of illness. And no matter what the experts say, listen to what your body tells you. Become a close observer of your sleep and the things that affect it--negatively and positively--and you'll likely chart your own path to the Land of Nod.

Every one of us has more potential for health

Every one of us has more potential for health, happiness, self expression, energy and good looks than we ever make use of. Although there are many tools to help you towards self fulfillment: good food, exercise, stress control, beauty techniques etc. by far the most important of all is learning to use the power of your mind.
you are what you think

Because we create our lives from thoughts it is important that we think constructively. Unfortunately most of us, without being aware of it, limit our possibilities for fulfillment because we continually bombard ourselves with negative thoughts. We all carry on some sort of internal conversation throughout the day. Usually if we tune in and listen we find that it is full of negative thoughts and self doubts. Most often we are hearing the voices of our parents, or of people in authority telling us that we can't expect to be happy, that we are bound to fail that life is suffering and that we should face the stark realities. Out of these negative thoughts arise our self-image and our sense of purpose and direction. It is clear to see with so much criticism and so little sense of possibility why we never dare dream, of better things. The first step in changing your attitude towards yourself and your life is to stand back and listen to the voices in your head objectively and realize just how ill founded they are. Once you detach yourself from the rubbish going on in your head you can begin on the path to self-fulfillment.
love thyself

Whether you feel you are too fat, too thin, too short, too tall, too selfish, too sensitive etc. in order to change you must begin by accepting yourself right now for what you are. Try this exercise: Look at yourself in a mirror and repeat the words, "I love and accept myself completely. as I am" in your head over and over. And as you do write down any blocks that seem to keep you from accepting yourself. You may feel stupid or ridiculous or embarrassed but stick with the exercise and you will find that it begins to ring true.
positive affirmations

You can learn to program your mind to bring about success and fulfillment in all areas of your life through positive affirmations. An affirmation is a phrase, which can be silently thought, spoken aloud, written down or all three. The great thing is that affirmations can be done anytime and anywhere in one form or another. There are a few basic guidelines for contacting the appropriate part of your brain and evoking results. Once you understand them you can create your own affirmations to help you become all that you can be.
present tense

The subconscious part of the brain only understands now - the present tense - so it is important to phrase your affirmation in the present tense. If you try the future tense, e.g. "I will be happy." your goal will remain constantly out of your reach. It may take a bit of getting used to to write or speak your dreams in the present tense, but remember that is just a formality.
first person

The most powerful suggestions are those made in the first person। Remember when you say "I" you are including all of you and so helping to integrate and employ your entire being in your goals. Positive It is always better to make affirmations positive rather than negative. In other words in stead of saying, "I no longer overeat" say "Everything I eat returns me to my ideal weight of...."

specific and realistic
Set yourself specific goals at first which are within your capabilities to achieve. Once you have accomplished them you will be encouraged and can set more challenging goals. If you are trying to give up smoking, for instance, begin with the affirmation that you will cut down the mount you smoke by half. Then you can cut by half again until you finally stop altogether.
short and simple

Keep affirmations as short and direct as possible. A concise brief affirmation will have more impact than & long wordy one.
suspend disbelief

Try while doing affirmations to cast aside doubts and believe in the possibility of what you are saying. If you keep experiencing negative thoughts, get them down on paper, then get rid of them and reassert your positive affirmation.
personally phrased

Make sure that you are happy with the wording of your affirmation. For each person the word choice may need to be slightly different. Feel free to change any of the affirmations we suggest 3 to suit your own requirements.
all encompassing

Remember that the affirmation can be used to transform any area of your life from career and self image to your relationships with others। The Bible says: 'Ask and it shall be given you; seek and ye shall find.' Know that you have every right to be successful and happy and that your life is yours to create.

Here are some favorite affirmations. Find one or two that you particularly like and repeat them to yourself often. My daughter and I both like the written affirmations because for us they seem to solidify things. Other people prefer to repeat them silently in meditation, or even sing them. If you do write them down keep a special affirmation journal and write in it any thoughts that arise as you write. Also make a note of things that change for you for the better and be sure to give thanks for what is given to you. We find seven a useful number to work with. Repeat the affirmations in multiples of seven at a time.
some affirmations

Every day in every way I am getting better and better.
I have everything I need to enjoy life here and now.
I create my life and it is good.
I love and appreciate myself just I am.
Each day my life unfolds in beautiful perfection.
I enjoy to love and be loved.
The more I give to others the more I have to give.
My relationship with ....... is getting better and better. It is good and right for me to have everything I want.
Everything I eat makes me strong and healthy.
I eliminate wastes easily and completely from my system.
I have an exciting, rewarding and well paid job.
I have plenty of energy and I enjoy work.
I communicate freely and easily with others.
I have all the time I need to accomplish all I want to do.
It's okay for me to enjoy myself and have fun.
God's energy within me produces perfect results in everything I do.
Everything that happens is working for the good in my life.
I can do ........ and nothing can stop me. ....... or something better now comes to me for the total good of all concerned.
I give thanks for all that I am blessed with.