Click To Enlarge
Sleep is very important when it comes to health and productivity. However, not many people are able to enjoy a good night’s sleep and this could lead to serious cases of anxiety, stress and even mental breakdown. Research has shown that everyone needs to enjoy not only the right amount of time in sleep but also to do it qualitatively.
Unfortunately, many people today can’t easily fall asleep without taking sleep pills or drugs. The good news however is that each one of us can enjoy peaceful sleep naturally. This article will discuss some natural ways to help you get a good night’s sleep to help reduce anxiety.
Control the amount of light you are exposed to prior to bedtime
Exposure to light normally triggers the production of melatonin hormone which helps in the regulation of sleep-wake cycles. This hormone is normally secreted by the brain when it’s dark thus helping you to sleep.
When the light is bright, the brain produces less melatonin which makes you more alert. As such, maintaining dimmer lighting in your bedroom could naturally help you sleep peacefully and thus reduce anxiety. It will also be good to avoid watching television until bedtime as this could be disruptive to your sleep.
Try some yoga
Yoga has been found to be helpful when it comes to the calming of the mind and body. When the body is stressed due to the strenuous activities of the day, sleeping peacefully becomes an uphill task. However, by practicing yoga before bedtime, you will be able to relieve the mind and thus helping you to sleep calmly. This is a natural thing and works effectively well.
Check what you eat especially at night
Your eating habits have a direct relation with how you sleep at night. Not only should you watch what you eat at night but also at daytime as this plays a major role in the way your body reacts or responds. You should avoid things such as nicotine and caffeine, avoid eating too much at night and if possible, eat a few hours before going to bed.
An early meal is encouraged and this should not contain acidic and spicy foods as these could cause heartburn and stomach trouble keeping you awake or giving you troubled sleep. Energy drinks should also be avoided at night as too much of the same will cause you to wake up thus disrupting your sleep cycle.
Create the right sleeping environment
The environment you sleep in will play an important role in determining whether your sleep will, be restful or troubled. In addition to lighting, you should try to eliminate unnecessary noise and keep your room cool.
Sleeping environments that are too cold or too hot could greatly interfere with your sleep thus denying you the opportunity to enjoy quality time. No matter how many hours you sleep, your body and mind will still not have rested if you spend most of this time tossing and turning in bed.
Sleep on a good bed
Everything else you do will fail if you do not have the right bed to sleep on. Your mattress should be comfortable and supportive. As such, it is good to have a mattress with the best firmness so as to support the spinal cord and the entire body. You may need to add a nice pillow and mattress topper as these will help improve the support on your head and body respectively. Additionally, your bedding should be made of breathable material and offer enough space for you to stretch comfortably as you sleep.
With these few tips, you can deal with cases of insomnia and get a good night’s sleep to reduce anxiety. We all need relaxed sleep if we are to enjoy good mental, emotional and physical health. Try these methods and enjoy great results.
Molly Garner is a freelance writer at MemoryFoamMattressGuide.com . She also writes about herbal and mental health and shares amazing tips to maintain and rebuild good health. Molly’s mission is to help people get energized and achieve healthy lives so they can concentrate on the important things in life.
Do you need an energy boost after your workout? Or maybe you want to increase your endurance? Some of us may even want enhance our muscle recovery so that we can reach our training goals. The answer? Post-workout supplements.
There is a lot to consider when it comes to supplementing while working out. Post-workout nutrition & supplements are just as important as your pre-workout supplementation. By taking care of your body after your workout, you are helping your body absorb all of the benefits from your work-out while also allowing your muscles time to heal. The benefits to post-workout supplementation also include:
- Improving your immune function.
- Enhancing bone mass.
- Increasing your ability to utilise body fat.
- Reduces soreness in your muscles.
- Improves your ability to add muscle.
In 2016, there are virtually thousands of different supplements on the market. This can make it difficult to know which supplements are right for you. The most important thing to be aware of is the ingredients in the supplement you are planning on taking. For example, the most esstential ingredients in post-workout supplements should include some of the following: tart cherry, BCAAs, carbohydrates, vitamin C and vitamin B6 & B12.
The people at Supplement Mart have made this awesome infographic that provides us with all of the essential information we need to know about post-workout nutrition and supplements. Let’s check it out!
You deserve to know the cost of caring for your health.
Amino @ recently launched new health care cost estimate tools that you will be interested in.
Amino tools now let you:
Compare cost differences in your region based on your insurance.
Calculate what you might pay from your own bank account with an out-of-pocket cost calculator.
View and compare cost estimates for individual doctors–and book an appointment with the doctor of your choice for free through Amino.
As part of their launch campaign, they created an exclusive infographic that will walk you through the complexities of estimating health care costs.
Body Dysmorphic Disorder
People who have Body Dysmorphic Disorder (BDD) develop an obsession over some perceived or imaginary flaw in their physical appearance.
They mistakenly believe they are deformed and monstrous. This delusion can literally ruin their lives. Michael Jackson was a famous person who had it. After therapy a person may know that they are not disfigured and monstrous. In fact, they can actually know that they are very pretty from all the compliments that they get. Even then, they may sometimes avoid mirrors, worry about lighting, and even fall back into the thought that, “Oh my god, they see it, they all see it, and they’re disgusted.”
How does it feel to have body image issues?
Tanya Brooks 16 – High School Student
“To me it feels like I’m missing out on my own life. Like I’m missing quite a lot of what my peers are enjoying to the full; right in front of me and all around. Wherever I go, I see their slender, beautiful and fit bodies in their perfect coordinated outfits, with casual smiles all over their young and delighted faces and awfully perfect skin.”
Bart van Kippered 21 – Gamer
“Even though I stay in due to the pressure I feel when facing the world and its people, Facebook is there to remind me how all these constructed lives are cheerful and unconcerned, while I’m the exact opposite.
To me, it means I don’t go hang out with friends, I don’t go to the beach in the summer, and I never meet new people except through internet. I’m trapped in my own body. I simply cannot make myself do such things and let myself be exposed to the surroundings.”
Fiona Wild 28 –Volunteer Fire Fighter
“I get depressed every time I glance at my reflection in a mirror or walk by a shop window and get a glint of my own image. I simply don’t want to glance down at my body by accident. I can’t bear to look at myself and accept how awful I feel about my appearance.
When I am in intimate with my husband, it is never without having my self-hatred pound on me the entire time; every single time. I don’t get joy out of activities other people tend to enjoy. I therefore avoid them because I simply can’t handle them. I feel mortified and want no one else to see what I’m seeing when I look in a mirror.”
Do intelligent people worry about body image?
Intelligent people keenly understand the impact that their physical presentation can have on their lives. From an early age, we all realize that people who look a certain way tend to get treated differently in certain situations. You don’t believe this to be a fact? Read Teachers Give Better Grades to More Attractive Students: Study.
As one gets older, it becomes more apparent that, say, a boy looks athletic and strong will be less likely to be bullied. A girl with nice skin, straight teeth and a slender body is more likely to be popular amongst her peers. A teen with piercings and tattoos may not be taken seriously by the coach of the debate team.
Anyone who thinks the surface is an illusion is wrong. It’s true that we should strive to pay less attention to surface presentation, but we also cannot ignore its effects.
I am no Einstein, but yes, I would consider myself an intelligent person. I do loathe what the world has become: a place where image is considered more important than humanity. I do however realize that if I presented myself without concern to the way I appeared to others, I might not have an easy time getting a job, a life partner, or have my grievances heard in court.
How do I make my parents understand my body image issues?
The lack of support from parents is a complex issue. You should however consider involving your doctor too. He should be able to help you get through to them if you ask him to explain to them the impact and distress your condition is causing you.
It’s possible that you your body is perfectly OK. That doesn’t mean that you’re not unhappy about what you perceive about your body. If that’s the case, your doctor will certainly be able to help.
Sometimes the problem has practical aspects too. If you’re actually overweight for example, and you are still living with your parents, then you’re probably expected to eat whatever meals and snacks they provide, which may not be a healthy diet. Your doctor can advise them about improving their diet or at least be more conscious to your health needs.
Where can I get help for body image issues?
One may read 5 Ways to Deal With Body Image Issues or 10 Steps to Positive Body Image to better understand where they need to be to start recovery. Although helpful, you cannot just read these articles and switch off your Body Dysmorphic Disorder (BDD) button. Go talk to a therapist. If you are still living with your parents, talk to them and help them understand what you are going through.
Here is a helpful organization that deals with body image issues; take action to today!
USA – Association and Depression Association of America
The Popularity of Artificial Sweeteners
We are all becoming more educated about reducing the total quantity of sugar in our diet for our better health, but are the sweetener-alternatives any better? According to EatingWell.com, the artificial and sugar substitute industry is growing, topping $18 billion in 2019! But do the artificial alternatives to sugar cause more sugar addiction and health problems?
You will find artificial sweeteners in the most inconspicuous packaged products. You expect them added to diet sodas, flavored yogurts, low-calorie ice cream, and diet candies. But would you expect them in fat-free salad dressings, high-fiber cereals, ketchup, or bread? When you add it all up in this product, that lunch, this snack; the quantity accumulates real fast.
Identifying Sweeteners in Your Food
- acesulfame potassium,
- supra lose, and
You should also know the names of ‘natural’ sweeteners:
- stevia leaf extract,
- monk fruit extract,
- and sugar alcohols such as erythritol,
- and xylitol.
When looking at the ingredient listing of a product, look for these ingredients. All of these sweeteners have been FDA-approved, but there is some controversy from organizations such as the Center for Science in the Public Interest (CSPI) which question the impact all these additives on a body’s long-term health.
So Are Sweeteners Healthy or Not?
Do sweeteners help you lose weight or crave sugar even more? One study will prove that in conjunction with a healthy lifestyle they do help you reduce your overall sugar intake. Then there are opposing studies that say that those who consume sugar substitutes aren’t leaner, and are sometimes heavier! What’s the solution?
Many nutritionist recommend utilizing sugar for sweeter swaps moderately and include more whole, unprocessed foods to your diet. Many people with gut sensitivity may increase their health symptoms if they consume aspartame, sucralose or saccharin. I personally had a doctor recommend this to me to improve my chronic digestive symptoms.
According to Joyce Hendley, Americans ingest a staggering 140 pounds of sugar substitutes annually. Any effort to improve reducing that number is health-beneficial.
I began Paula’s HealthyLiving.com to share my passion for staying fit, eating healthy and scheduling rest time. As a 50 year old mother of 3, I understand that it can be difficult to make healthy meals, exercise and carve out time for you, while constantly doing this juggling act called, life!
Healthy eating and exercising on a regular basis gives me self-confidence and personal satisfaction. I encourage my readers to eat whole foods instead of processed foods that are not as nutritious because that processing removes the nutritious elements in the food. They do not help you achieve your body-shape or long-term health goals. When I cook my families’ food, I’m in control of the sugar, salt, and the type of oils used.
It is difficult to resist temptations of fast foods, desserts, soda pop, and skipping workouts, but by making a commitment to your ‘best health’, you can be successful! Change your view toward healthy foods as fuel for all your systems. Take control. Educate yourself your family.
I don’t believe any ONE PERSON has all the answers. Be open minded but critical. Be logical, but have wild-abandon. Know that baby steps begin before a sprint…and love yourself for trying!!!
It is a known fact that daily exercise is good for the body, but the recently discovered connection between physical and mental health might prove that exercise can be good for the mind as well.
Research has shown that exercise can help combat against mental ailments such as anxiety, ADHD, and depression. Likewise, exercise can help you:
- sleep better,
- improve your memory retention, and
- improve your overall mood.
Although there is no set age to start becoming more physically active, it is best to engage in exercise and other physical activities as early as in your teens, according to medcarehealth.com.
After all, starting out early can help you grow and mature with a mind and a body that is ready for anything.
But, before I delve deep into the connection between mental and physical health, let’s start with a simple question:
What is health?
According to the World Health Organization (WHO), a person who is free from disease or disability is not immediately considered healthy. Instead, you must demonstrate physical, mental, and social well-being in order to be considered truly healthy.
Great, but how are those connected?
The Canadian Mental Health Association lists 3 concrete associations that demonstrate the connection between physical and mental well-being:
- Poor mental health increases the risk for chronic physical conditions.
- Patients suffering from serious mental ailments are at a greater risk of suffering from chronic physical conditions.
- Finally, people suffering from chronic physical conditions might also develop mental illnesses in the future.
These associations show that there is indeed a connection between physical and mental health.
Though there might not be a proven way to prevent these chronic illnesses from developing, acknowledging the relationship between your mind and body can help you minimize potential risks.
What benefits can you reap from exercise?
In a study that aimed to answer the question:” how does physical health affect mental health?”, researchers discovered that elderly adults who engage in regular exercise and are physically fit tend to possess much larger hippocampi than other people in their age group.
Wait, what is hippocampi?
The hippocampus is the part of the brain that is responsible for your spatial memory. Maintaining this part of your brain even in your older years gives you a great advantage.
Does mental health affect physical ability?
Meanwhile, in a study conducted by researchers at the Bangor University in Wales, it was discovered that people who engaged in mentally draining activities before performing difficult exercise tests reached exhaustion much faster than those who were mentally relaxed prior to performing the physical task.
This study shows that one of the benefits of nurturing your mental well-being can also affect your physical strength and endurance.
Can exercise combat depression?
According to Jane Collingwood, author of The Relationship between Physical and Mental Health, those individuals suffering from depression often have worse physical health than those who are mentally healthy.
Likewise, patients suffering from chronic physical diseases are also likely to suffer from depression.
Just a little exercise goes a long way
Exercise, even in moderation, can greatly improve both the mental well-being and physical health of those suffering from depression.
Physical activity can help encourage positive changes in your brain such as a surge of endorphin or “feel good hormones”.
Regular exercise can also help distract you from any destructive or negative thoughts and allow you to find your inner peace.
Exercise relieves anxiety
While you might think that the physical benefits that you reap from exercise are the things that make you feel good, its effect on your mind are probably the more likely reason for your happy feelings.
Exercises such as weight training can ease the suffering of people who are living with anxiety by elevating their mood and reducing their feelings of irritability.
Remember: Even moderate daily exercise can contribute to improved long-term mental health.
Reaping the benefits of exercise
As previously stated, you will not need to block off your entire day just to reap the mental and physical benefits of exercise. You will see a difference in 30 minutes per day, 5 days per week.
Additionally, while it might take months before you see any significant physical changes after exercise, the mental boost that it can provide is almost instantaneous (Weir, 2011).
For this reason, it would be more beneficial if you learn to focus on how good you actually feel after your workout than to simply look for the physical rewards.
This is particularly important for patients who are suffering from stress or mild cases of depression and anxiety since focusing too much on your physical appearance would only worsen your condition.
Don’t delay another day: simple exercises to get started
One of the easiest ways to sneak some physical activities into your busy schedule is by taking a quick walk to or from your office. Exercise can enable your brain to better manage your stress levels.
The Key Takeaway: Sweating it out even from a brisk walk can help relieve you of your physical pain as well as make you feel more at peace.
Another easy way to get an energy boost is by hopping on a treadmill, jumping on a rebounder trampoline, or lifting a few weights at home or at the gym.
Regardless of your age, weight, or gender, all you really need is the motivation and determination to keep moving.
Exercise and mental health – the undeniable bond
There is a significant amount of proof that supports the connection between physical and mental health. Physically fit individuals are better able to handle stressful situations and those who are mentally healthy are able to handle more difficult physical tasks.
Therefore, it is important to nurture both your physical and mental health in order to reap all possible benefits for your mind and your body.
Want more great health information?
Visit the Rebounder Zone blog to learn more about how you can improve your mental and physical health today.
Breene, S. (2013). 13 Unexpected Benefits of Exercise. Accessed on June 30, 2016. Retrieved from http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise
Collingwood, J. (2016). The Relationship between Mental and Physical. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/lib/the-relationship-between-mental-and-physical-health/
Canadian Mental Health Association. (2016). Connection between Mental and Physical Health. Accessed on June 30, 2016. Retrieved from http://ontario.cmha.ca/mental-health/connection-between-mental-and-physical-health/
Grohol, J.Psy.D (2009).The Connection between Mental & Physical Health. Accessed on June 30, 2016. Retrieved from http://psychcentral.com/blog/archives/2009/02/25/the-connection-between-mental-physical-health/
N.A. (2014). 5 Ways Physical Health Impacts Mental Health. Accessed on June 30, 2016. Retrieved from http://fitstar.com/5-ways-physical-health-impacts-mental-health/
N.A. (2016). Research Shows Connection between Mental Health and Physical Fitness. Accessed on June 30, 2016. Retrieved from http://www.medcarehealth.com/health-problems-prevention/research-shows-connection-between-mental-health-and-physical-fitness-2/
Robinson, L., Segal, J. Ph.D., & Smith, M. M.A. (2016). The Mental Health Benefits of Exercise:The Exercise Prescription for Depression, Anxiety, Stress, and More. Accessed on June 30, 2016. Retrieved from http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm
Weir, K. (2011). The exercise effect. Vol 42, No. 11. P.48. Accessed on June 30, 2016. Retrieved from http://www.apa.org/monitor/2011/12/exercise.aspx
Leonard Parker is a health blogger and owner of the eCommerce store, RebounderZone.com. Rebounder Zone offers rebounder trampolines, health equipment, and health information to mature adults.
Leonard is a graduate of Stanford University and has worked in a number of roles as a consultant and digital marketing specialist. Rebounder Zone was started because Leonard saw first hand how exercise and healthy living can change lives, and he wants to help others experience this fantastic feeling, too. For any inquiries, please contact Leonard at leonard(at)rebounderzone.com.