"Sleep is a strong foundation for mental and physical health," said David Simon, MD, Medical Director of The Chopra Center in Carlsbad, California, USA. The cells of our bodies need rest to function optimally.
Unfortunately, millions of people suffering from insomnia, so tired, less alert mentally, and physically weak. To enjoy sound sleep, follow these tips:
1. Do not be too full for dinner
Try dinner at the bottom at 19.00, so you do not sleep in a full stomach.
2. Reduce mental activity that takes after 20:30 o'clock
3. Turn off the lights start at 22:30
If not used to sleeping at this hour, promote sleep half an hour earlier each week until you used to sleep at 22:30
4. Hot bath an hour before bed
Put lavender essential oil, vanilla, or sandalwood in the water bath to make you more relaxed. Remove the light and aroma therapy pairs. If possible, listen to soft music and soothing.
5. Drinking warm water
Could be milk or chamomile tea.
6. Diary
Just before bed, download the contents of your mind so active in the diary, so that your head is not too full again.
7. Read books
Do not select a novel or a dramatic reading that requires thinking. Choose books that inspire.
8. Feel your body
When he was lying in bed, close your eyes and feel your body. That way, you bring attention to the body. If there is tension in certain body parts, take relaxing area.
9. Note breath until asleep
These actions can help, remember you are still lying in bed. Quietly observe breath. At that metabolic activity in a state of slow, just like when we sleep soundly.
Feeling hard to sleep well? Maybe this can help you :)
Saturday, March 27, 2010
9 Tips for Better Sleep
Optimistic Attitude Boost Immune System
The task of the immune system is to prevent the entry of disease carrying microorganisms into the body and if kill it if entered to someone body. A study shows, an optimistic attitude will enhance the ability of our immune system.
Although the results of studies conducted a number of experts from the University of Kentucky, United States, it does not show directly how a positive outlook makes us healthier, but it reinforces previous studies that found a link between illness and a person's attitude.
Previously, scientists have learned that each person's immune system can be affected by his attitude. And, when someone is influenced sense of optimism, the body's immune system will be stronger.
From 2001 to 2005, Professor Suzanne C Segerstrom, a psychologist from the University of Kentucky, along with his team conducted a survey to 124 students majoring in law at the first level. The respondents were asked to answer questions about their optimism level would succeed in the majors.
The respondents were also given an injection of an antigen that would make the immune system to react in the form of small bumps on the skin. The bigger the lump, stronger immune system reaction. The researchers found that the immune system response is stronger in students who have a strong optimism. On the contrary, weakened immune system to those who tend to have a pessimistic nature.
"When people feel more optimistic, they also feel more happy, happy, and the factors associated with increased immunity," Segerstrom said.
However, Segerstrom reminded that the effects of optimism on the immune system may be limited, since there are many factors that cause fluctuations in the human immune system.
Friday, March 12, 2010
Why Should Drinking Fresh Water Routinely?
Rules of drinking water at least 8 glasses per day has not been disciplined by most people. Many of us who let the body of water shortage from day to day.
We do not drink enough water your body needs. In fact, water is very important, including to:
- Prevents the body from poisoning due to toxic metabolic waste.
- Helps digestion and metabolism, also carry nutrients and oxygen to cells through the blood, regulate body temperature, and lubricates the joints.
- Assist breathing. We lost a number of fluid every day while exhaling. If the amount of body fluids is not balanced, may interfere with physiological functions in the body.
- Reduce the weight or fat deposition because the water needed in metabolize fat.
- Helps strengthen muscles.
- Maintain working digestive and other organ functions.
Drinking water needs of an average of 2 liters per day. If you are overweight, often doing physical exercises, or live in hot climates, should drink more.
People sometimes afraid to drink a lot because a lot can go back and forth to the bathroom to dispose of urine. Initially it could happen because the bladder is sensitive to the addition of liquids. However, after a few weeks, the bladder will get used to and more relaxed, so you do not have to bother to the bathroom. Once the urination, can get out quite a lot.
The recommended drinking water here is pure water, not beer, tea, coffee, fruit juice though, and the like. Therefore, the kind that is not pure water that contains other ingredients such as alcohol, caffeine, tannin, and sugar.
Thursday, March 11, 2010
Papaya Leaf, Food Fiber Source
Papaya leaf, although a bitter taste, can be processed into delicious dishes. Quite a lot of the nutrients that are beneficial to health in the green-colored leaves. Compared with the pulp, vitamins A and C papaya leaves are much higher.
Another prominent component in the leaves of papaya are food fibers. Here are some of the benefits of papaya leaf fiber:
1. Consumption of high fiber foods (especially from papaya leaves) will affect the intestine microflora such a way that does not produce carcinogenic compounds cause cancer.
2. Fiber foods can lower cholesterol and increase bile acid excretion in feces. This will reduce the availability of fat and cholesterol, thus preventing aterosklersosis and heart disease.
3. Fiber food can prevent constipation. In the gastrointestinal tract, fiber capable of absorbing water in a large enough amount, so that a soft stool mass and the pressure decreases in the large intestine.
4. Fiber food in very good papaya leaves to support the diet program. Diets with high fiber food will help weight loss programs. Food fiber has the ability to absorb water is high enough so as to increase the nutrients that have been simplified by digestive enzymes.
Nutrients are dissolved and attached to the fiber, then be excreted through feces. These circumstances could reduce the availability of nutrients to the body, so that they can lose weight and prevent obesity.
5. Food fiber capable of absorbing water and the binding of glucose, thereby reducing the availability of glucose. Enough fiber diet also led to complex carbohydrates and fiber, so that the reduced carbohydrate digestion. The situation is capable of reducing blood glucose rise and make it stay in control.