Getting enough sleep
Not getting enough sleep has been linked to significant problems such as:
- greater risk of depression and anxiety
- increased risk of heart disease and cancer
- impaired memory
- reduced immune system functioning
- weight gain
- greater likelihood of accidents.
Are you getting enough rest? It has been suggested that most adults need between seven to nine hours of sleep. Assessment:
- Am I often tired?
- Am I using caffeine to get through the day?
- Do I sleep well?
- Do I wake up refreshed?
- Do I get drowsy while driving or watching TV?
How to improve your sleep:
- Set a regular bedtime, your body craves consistency and you’re more likely to get enough sleep if you schedule rest like your other important tasks.
- De-caffeinate yourself. Try to avoid coffee and colas starting six to eight hours before bed
- De-stress yourself. Relax by taking a hot bath, meditating or envisioning a soothing scene. Turn off daytime worries by finishing any next-day preparations about an hour before bed.
- Exercise can improve sleep in a lot of ways. Avoid exercising right before bed since exercise may make you more alert, stretching right before bed may be a good transition to sleep.
- Make your bed a sleep haven, meaning no paying bills or writing reports in bed. If you remain alert after 15 minutes of trying to go to bed, it is recommended you get up until you feel more tired.
Making eating healthy a part of daily life rather than following fad diets is the key to wellness. Try setting realistic goals and make small diet changes and walk every day.
- Try baking, grilling or broiling meat rather than frying. Take the skin off before cooking chicken or turkey. Try to incorporate fish into your diet at least once a week.
- Reduce extra fat. I can’t really get on board with no fat or low fat or margarine; however, moderation is key.
- Eat fresh fruits and vegetables with your meals and as snaks.
- Read nutritional labels of foods.
- When you eat out, be aware of larger portion sizes.
- Stay hydrated. Focus on water and beware of sweetened drinks that add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored mild, and sweetened iced tea.
- The majority of your purchases should be on the outside aisles of the supermarket.
- Exercise controls weight. Any amount of activity is better than none. A small step is to just get more active through the day, take the stairs instead of the elevator. Consistency is the key.
- Exercise combats health conditions and diseases such as stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis, and falls. It can also improve cognitive function and lowers the risk of death.
- Exercise improves mood. It is one of the least utilized anti-depressants. Physical activity stimulates various brain chemicals that leave you feeling happier, more relaxed and less anxious.
- Exercise boost energy.
- Exercise promotes better sleep, just remember not too close to bedtime.
- Exercise puts the spark back into your sex life.
- Exercise can be fun, and social.
Taking care of your body and mind
Mental health is just as important as physical health. Everyone is going through something, so let’s be positive in our approach and leave the judgments when someone is struggling. See your counselor, learn better communication strategies and lets make our overall mental, emotional and physical health a priority.
Managing medications and doctor’s appointments
If you have questions or concerns, see your doctor. Not knowing, putting your head in the sand and avoiding a diagnosis that scares you will not make it better and it probably isn’t going away. It is natural to fear what you may find out, but I can guarantee you, catching something earlier is better.
Take your medications as prescribed. If you are looking to wean or come off your medications, do so with guidance from your doctor.
In case you need permission, it is ok to make your health and well being a priority. If you do not make the time for your wellness, you will be forced to take time for your illness.
Let’s walk together to health and harmony.
The new school year has started, and so marks the beginning of cold and flu season. School has been in for several weeks, and almost immediately I were already sick.
Here is an easy juice recipe for the common cold (wind invasion in Chinese Medicine terms). The ingredients should be fresh. The ginger should be used with the peel on. After preparing, drink immediately as this formula will not keep.
1 orange, peeled
½ grapefruit, peeled
½ lemon peeled
1 “ fresh ginger
1 clove garlic
¼ tsp ground red pepper (e.g. cayenne)
¼ tsp ground cinnamon
Set pepper and cinnamon aside.
Juice the remaining ingredients. Stir in the spices, drink immediately.
Climb under the covers.
This formula will make you sweat and may give you a runny nose as the toxins are expelled.
Although it can be made in a blender, it tends to come out a little chunky. If possible, this recipe is best made in a juicer.
Repeat every 6 hours as needed.
There are lots of new research out there regarding acupuncture and how it works. If you are a research nerd, I am happy to provide you with some specific research links. For those that don’t enjoy reading research, here are the nuts and bolts.
There are few of us that would not benefit from improved sleep, improved stress response, less pain, more energy and stabilized moods. Acupuncture can help with all these issues.
What you really need to know! The body truly wants to heal itself and the stimulus of the acupuncture needle promotes homeostasis and self-healing. Acupuncture points are in areas with higher concentration of superficial nerves, blood vessels, and neuromuscular attachments where vessels and nerves penetrate muscle fascia. It influences the nervous system, cardiovascular system, endocrine system and immune system. Needling affects both the central nervous system and the peripheral nervous system. The signal stimulus from acupuncture needling creates a cascade of signaling throughout the connective tissue involving the blood, nerves and immune system. It stimulates a local and a centralized reaction. The local reaction involves sensory neurons in the skin being stimulated and the central reaction occurs when the signals reach the brain and spinal cord.
Overall acupuncture has many health benefits with very few side effects.
Let’s walk together toward health and balance.