Best Self Help

Meditate for Better Sleep. Here’s how

The body needs sleep, but sometimes its hard to come by. The natural answer for your occasional bouts of insomia may be found in meditation.

Meditation is a state of mind where the body and mind are working together to bring peace and well-being to the body. Meditation is not just taking a minute for a breather, but rather learning to allow your mind to slow down and, in turn, to cause your body to do the same.

Meditation has been prescribed for years for a variety of conditions. It has been called upon to help with stress relief, depression, physical fitness and behavioral modification for anxiety and other mental conditions. There is also a meditative process to the exercise of yoga.

Meditation and Sleep

Have you ever noticed that when you sleep, you don’t fall asleep right away? The mind tries to download and catalog the events of your day, much like a computer hard drive. Many of us go over the mistakes, the happy moments and all the things you want to do and to remember for the next day. Your mind has to “de-stress” for a while.

Meditation can help you to focus your thoughts so that you can fall asleep faster, and it can also help you to stay asleep. While the mind downloads at night, that process can take a little longer if you are under stress. It can also lead to insomnia.

There are medications that can be prescribed by your doctor for sleeplessness. One issue that you will want to discuss with your doctor is the potential side effects of said medications. Many people worry about the addictive properties of some sleep aids. Over-the-counter meds can be taken too frequently and lead to problems.

How to Meditate for Better Sleep

Meditation doesn’t require anything but you and a quiet place to perform your techniques. Anyone can perform simple meditation to help get a good night’s sleep.

Begin with a quiet place. It can be your bedroom, living room or someplace that you have set aside for meditation. Sit on the floor or in a chair but make sure that you are comfortable.

Meditation can start with a mantra, like the traditional “om” that most people recite. This is your focal point. Now, the mind is easily distracted by noises or even your own thoughts. When you notice a rogue thought coming into your head, refocus again on the object of your focus.

You can also use guided meditation. By using a CD or a script, you can learn to focus your mind and body. Concentrate on your breathing and also feeling your body losing all of its tension. A body that is free of tension is better able to sleep.

Meditation is one way to help when you are having trouble sleeping. It promotes relaxation and the connection between the body and the mind.

You might enjoy:
Guided Meditation for Restful Sleep
Sleep Easy: Guided Meditation for Deep Rest

Treat Yourself to a Spring Detox!

The winter is nearly over (for some of us, at least) and now you are ready for the fresh air of spring. Make sure that your body is ready too. Here are some ideas for detoxifying your body.

What Is Detoxification?

The body can get filled with toxins. We encounter toxins in the environment, the food we eat, our homes and internally.

Detoxification is the process whereby you rid your body of those toxins and help it to work properly. Toxins can build up in the tissues of your body and lead to poor functioning of your organs. The main filtering organs of the body are the liver, intestines, skin and kidneys. When they are overtaxed by toxin build-up, you might experience illness, depression, irritability, weight gain or weight loss.

Detox Methods

There is something that you can do to help your body feel just as clean and fresh on the inside as you want to feel on the outside. While your body has a natural filtering and detoxifying system, sometimes it needs help when the burden is too much.

* Body brushing – This method involves using a natural bristle brush to remove dead skin cells and debris from the outside of your body. Pores can easily get clogged up and regular brushing can remove them. It can also help remove cellulite. Perform the technique in the morning while you are still dry and then shower to remove the impurities.

* Massage – Ancient oriental medicine believes that the body is governed by energy. This energy flows throughout the body, allowing it to maintain a healing balance. When the energy is blocked, that is when you get disease. Regular massage can work to remove the blockages that cause problems in the body. Toxins can flow into the bloodstream and be eliminated from the body.

* Diet – The culprit of some toxins is what we eat. Added preservatives can build up in the body and potentially harm us. By eating more whole foods, such as fresh fruits, vegetables, whole grains and legumes, the body can remove excess toxins and get back to functioning normally. You gain more energy, increased immunity and faster digestion. This can all lead to weight loss as well.

* Exercise – Exercise gets the blood flowing. It increases the metabolism so more fat is burned for energy. This also releases toxins into the bloodstream to be excreted by the body. As a by-product, you feel better, gain mental clarity and increased cardiovascular health. Sweating releases toxins through the skin to lighten the load.

Today’s Product Recommendation – Spiritual Healing CD

Spiritual Healing (CD)
Where to buy: www.amazon.com
Review by: ACGMom

A feeling of instant calm will come over you when listening to this beautiful CD. I find that it immediately relaxes your anxious mind, calms down your heart rate and puts you in the right frame of mind to “let things go”. I can only describe the effect this instrumental music has on the listener as heavenly and serene.

Listen to Wind in Bamboo, Village Moon, Lavender Fields, Dawn Mist – The Temple, Night Jasmine and others to experience the tranquility that will allow you to take time out of your hectic life and relax. You can use the music as background to meditate, when enjoying a soak in a bath, while reading or even during a romantic dinner for you and your partner. I am sure you will enjoy the beautiful sounds of panpipes, piano, string, wind and electronic instruments. Together the composer, Deuter, has created a masterpiece that soothes your soul, calms your fears and gives you peace.

In my opinion, Spiritual Healing is an outstanding CD of New Age music.

Learn more about Spiritual Healing (by Deuter) >

5 Ways to Fight Inflammation Naturally

Inflammation is your body’s reaction to injury. You can have external inflammation, for example a twisted ankle will swell. You can also experience inflammation internally. For example your arteries can become inflamed. Inflammation, while it is a natural response, can be dangerous too. If your arteries are inflamed and stay inflamed then you can suffer a heart attack.

There are many medications that help fight inflammation. For a sprained ankle you might take an NSAID to reduce the swelling. For inflamed arteries you might take a Statin drug. These drugs, whether prescription or over the counter have side effects. NSAIDs for example can cause liver damage or stomach distress. The good news is that there are many things you can do today to fight inflammation naturally.

Five Ways to Fight Inflammation Naturally

#1 Omega 3s. Omega three fatty acids help reduce inflammation in your body naturally. You can find omega threes in many whole grains, fish and nuts. However, most people don’t get enough omega threes in their diet. A simple solution is to take a fish oil or omega three supplement. Additionally, decrease the amount of saturated and trans fats you’re eating. These types of fats contribute to inflammation in your body.

#2 Decrease sugar content. Sugar is a prime source of inflammation. It causes free radical damage to your cells. This damage is an “injury” which causes inflammation. After consuming too many sweets or junk food you may notice you look puffy. This is inflammation at work. What you cannot see is the inflammation inside your body. Take a look at how much sugar you consume and create a plan to cut back. You’ll notice a drastic difference.

#3 Turmeric. Turmeric is an herb. It’s commonly used in mustard and many curries. It’s a great natural inflammatory. If you don’t eat a lot of curry or mustard consider taking a turmeric supplement.

Nature’s Way Turmeric Standardized Dietary Supplement Tablets
Price: $15.99
Standardized to 95% curcuminoids, a potent antioxidant Popular spice used in curry dishes Carefully tested and produced to certified quality standards. Health and Well-Being, Vitamins and Supplements, Herbals, Turmeric: Nature’s Way Turmeric Standardized Dietary Supplement Tablets.

#4 Exercise. Exercise actually helps your body reduce inflammation. It doesn’t have to be vigorous exercise either. Simply walk for thirty minutes a day. This simple step drastically reduces inflammation.

#5 Sleep. Good sleep is imperative for good health. Studies have shown that people who do not get enough quality sleep suffer from inflammation. They’re at a higher risk for obesity and heart disease. Take a look at your sleep habits. What can you do to improve them?

There are other simple steps you can take to reduce inflammation naturally. Reduce alcohol intake. Stop smoking if you smoke. Lose weight. If you have an injury, like a sprained ankle, consider using arnica gel to treat it. Add green tea to your diet and cut back on saturated and trans fats.

Simple steps to live a healthy life also fight inflammation naturally. Take a look at your existing habits. How do they support inflammation? What can you do to change your lifestyle and fight inflammation naturally? And, as with any changes in your diet and exercise routine, talk to your doctor beforehand.

Here are more resources for further study:

Stop Pain: Inflammation Relief for an Active Life
Price: $3.21
Do you feel trapped by chronic pain? Do you avoid going places and doing things you once loved, because getting there simply hurts too much? If you are one of the estimated 50 million people who suffer with chronic pain, you know the impact it has on your life. But now, with advances in our understanding of pain, relief is possible with self-care options that will minimize your dependence on narcotics or medical procedures. In Stop Pain, Vijay Vad, M.D, teaches you the ins and outs of pain-bringing to light the links between inflammation and other factors that increase pain. Covering everything from stress relief techniques to an anti-inflammatory diet, Dr. Vad shows you the things you can do to alleviate pain. Dr. Vad lays out concrete strategies for dealing with the most common pain problems. He then addresses the possible risks and rewards of various treatments for other types of chronic pain. His analysis of conventional and complementary options-including everything from prescription medications and surgical intervention to physical therapy, acupuncture, and breathing exercises-will open your eyes to the many ways you can take back control of your life.

Natural Alternatives to Vioxx, Celebrex & Other Anti-Inflammatory Prescription Drugs: What to Use to Help Relieve Arthritis Pain and Inflammation
Price: $5.99
COX-2 inhibitor drugs can be dangerous to your health. This book presents a simple guide to using safer, natural alternatives to relieve pain and inflammation caused by Arthritis.

Cox-2 Connection: The Natural Breakthrough Treatment for Inflammation and Pain
Price: $9.36
All of us have experienced, at one time or another, the temporary inflammation and pain of a minor injury. But those who suffer from chronic inflammation-whether the result of an injury or a biological disorder-and its coincidental pain are all too aware of the frequently crippling and debilitating effects of these conditions. In The Cox-2 Connection, pharmacist and naturalist James B. LaValle shares a thorough overview of treatment options for a variety of disorders for which inflammation is a primary symptom-from osteoarthritis, bursitis, and fibromyalgia to rheumatoid arthritis, gout and dysbiosis. He clearly explains the physiological mechanism that leads to inflammation and pain and includes an in-depth section on pain-management strategies useful for anyone who is experiencing this discomfort, whether temporary or chronic. Cox-2-or cyclooxygenase-2-is the key enzyme responsible for the body’s inflammation and pain response in conditions such as arthritis and bursitis, and it is also linked to the inflammation that may play a significant role in the progression of Alzheimer’s and cancer. The Cox-2 Connection, however, goes further than other pain management books by dealing with not only the synthetic, anti-inflammatory Cox-2 inhibitors, such as Celebrex and Vioxx, but also with their natural counterparts that have been used for thousands of years by people all over the world. The author thoughtfully evaluates the effectiveness of these inhibitors as well as their side effects and presents exciting new studies that indicate their possible role in preventing Alzheimer’s and cancer. The Cox-2 Connection is an essential and timely reference for anyone trying tounderstand and manage inflammation and pain and make sense of the exploding availability and potential of ways to deal with them.

Natural Bloating Remedies

Ever have that feeling of fullness in your stomach? It could be bloating. Don’t worry; you can stop it before you have to loosen the button on your pants.

What is bloating? It is when the digestive system fills up with excess gas. This can leave you feeling as tight as a tick and uncomfortable. It can happen at any time and to anyone. Women are often the ones who suffer the most.

Here are some ways to combat the bloat in your life. Some people think that bloat is a part of being healthy. You have to deal with it. But that’s not exactly true. You can eat well and also keep a trimmer abdomen. Here’s how:

* Drink water – The body is mostly water. When we don’t drink enough, we can become constipated. Our digestive systems can get a little sluggish. Water gives the body an internal shower and also cleans out the pipes. If you don’t like plain water, try flavored water drinks or foods that have high water content.

* Add fiber – The average daily fiber intake is about thirty grams. Most people get less than half of that. Fiber helps you feel full. Choose high fiber carbohydrates and fruits and veggies with it.

* Avoid cruciferous veggies – This would be your broccoli, cauliflower and Brussels sprouts. Some people have a build-up of gas from eating them. If that is you, then choose another green veggie to add to your diet. If you really like them, try taking something like Beano before you eat.

* Avoid swallowing air –  People who talk when they eat suck in more air than others. This excess air can create more gas in the digestive tract, leading to bloat. Drinking through a straw can do the same thing as well.

* Lactose intolerance – If you are having a lot of bloating and abdominal pain after eating dairy, you may have a problem with lactose intolerance. Try soy products, or try taking Lactaid before you eat cheese or ice cream.

* Avoid excessive salt – Most food has salt in it, but adding more can lead to swelling in the stomach. Avoiding processed foods can limit your sodium intake. Drink lots of water to flush out excess salt.

* Use natural remedies – Before you head for the medicine cabinet, go to the kitchen. Peppermint can help relax digestive muscles and prevent bloating.

Are you battling the bloat? Whether man or woman, you can counteract that bloating feeling with a few easy steps.

Music Therapy

They say that music calms the savage beast. It can also improve your mood if you just need a pick-me-up. Here are some ways that music therapy can help with conditions like depression.

Depression is a disorder that affects the brain. Different levels of neurotransmitters that are responsible for mood changes can cause one to be more deficient than another, leading to a state of sadness that doesn’t seem to end. The type of chemical imbalance can determine the treatment for depression, but for some, medication can be almost as uncomfortable for their lives as the condition itself.

Music therapy has been used to help people with various illnesses and mental conditions to manage their pain and promote healthy changes in the brain for more favorable outcomes. It is a new field of health care but has shown promise with conditions like cancers, ADD, autism, pain management and yes – depression.

What is it about music that makes it so effective? Well, you have listened to music. How does it make you feel? Think about the music in movies. In horror films, the upbeat and foreboding tunes cause your blood pressure to rise and your heart to race. In love movies, the low, dulcet tones can lead to tears. There is a reason for this.

Music is made up of notes played in specific ways. These notes can stimulate changes in your brain waves. The way those beats resonate can lead to brain waves resonating at the same frequency. Following suit with the brain waves is the heartbeat and breathing functions. When songs have a fast and exciting beat, your heart rate and breathing are just that much faster.

On the flip side, listening to slow movements in music tend to slow the breathing and lower the heart rate. This results in a near relaxation state that is affected by musical notes. In a relaxed state, the effects of stress may show signs of decrease in the body and the mind.

Depression puts you in a particular state of mind. So can listening to music. Think of some of your favorite songs. What images and feelings do they conjure up? By using familiar songs and those that bring about a relaxed or improved mental state, you can begin to combat feelings of depression that don’t include medication.

You can consult a trained music therapist or listen to music yourself and develop your own therapeutic regimen. Music therapy is being shown to affect blood pressure, boost immunity, decrease muscle tension and affect the body in terms of reduced stress levels.

Music can be used to not only help increase mood with conditions like depression; it can also combat stress, a contributor to depression.

New Year’s Resolution: How to Live without TV and Computer Games for a Month

Here’s a New Year’s resolution that may scare you – but it’s also one that could have profoundly positive effects on your family.

Do you think you could resolve to live without television or computer games for an entire month? The computer would be used for work purposes only (homework, jobs, and so forth) but not entertainment. And you can’t cheat by watching videos on the computer.

Do you think you could do it? If you’d like to take this plunge, here are some ideas on how to keep your resolution, and some of the effects your family will likely enjoy.

1. Hold each other accountable. If you’re going to do this, no one can cheat. Make sure everyone is on board, however reluctantly. Even if your kids do not want to go with it, as parents you need to make sure you stick to the resolution and keep the television and computer games off.

2. Focus on the positive – emphasize all the things you can do now. Has someone in your family always wanted to learn to ride a bike, explore a particular natural area, or view the stars? Now that you are unplugging for the month, take advantage of the free time and do those things. Point out that you are doing this-and-such activity (perhaps watching a meteor shower) because you aren’t watching TV or playing computer games.

3. Make plans to fill the void. Replace computer games with board games and card games. “Parlor games” are also fun, like charades.

4. Read books as a family. In the days before visual and auditory media, families would take turns reading aloud to the family. Try reading a play with everyone reading a different character’s part. You may even want to put on the play.

5. Family members can learn to play an instrument, and have family “concerts” or recitals. Other skills that can be showcased in this way include drawing, painting, singing, sewing, and other crafts. Think how much your family will learn about each other this way.

6. Have a cookout. In fact, cooking outside saves a lot of energy, and you can engage in some really interesting energy projects this way. You don’t have to use fire to cook out, although that’s fine if your property allows. But you can also make a solar oven with aluminum foil and cardboard boxes. Let your kids build an outdoor oven like this and cook various foods.

7. Plan outdoor activities. There are concerns today that kids are not getting enough of the great outdoors. Go on hikes and explore the landscape. Use field guides to identify birds, plants, rocks, and other interesting things in your area. Whether it’s cold or warm weather, there is something fascinating to discover in nature. If you live where there is snow, play in it! Take “snow walks” through the woods or your neighborhood. Study snowflakes under magnification.

By the end of the month, you probably won’t even miss the television or computer games. And your family will have a greater appreciation of each other, enhancing familial relationships.

Resources to help you:

Living Outside the Box
TV Free Families Share Their Secrets

and

This Year I Will…
How to finally change a habit, keep a resolution, or make a dream come true

Natural Immunity: Tips for Keeping Bugs and Viruses Away

Here are some tips for boosting your natural immunity, so you can successfully fight off bugs and viruses.

1. Eat a healthy diet. This basic advice is rarely mentioned with regard to illness prevention, but it is essential. Be sure to keep your intake of Vitamin C as a healthy level and eat plenty of fresh fruits and vegetables, particularly seasonal ones. If possible, eat berries like cherries and blueberries. Frozen ones are fine if you can not get fresh or if fresh ones are too expensive.

2. Get lots of “good bugs” into your system to combat the “bad bugs.” Eat plenty of probiotic foods such as yogurt, miso, and natural sauerkraut. Some experts recommend taking probiotic supplements through the winter too.

3. Be sure to get plenty of rest. It’s easier said than done, but if you prioritize your rest it will be easier to get the sleep you need. A well-rested body is a healthy one that can fight off illness.

4. Raw, unfiltered honey may help prevent upper respiratory infections. Eat a big spoonful each morning and night to keep your immune system healthy.

5. Drink herbal teas made from herbs that have immune-boosting properties. Lemon balm is an effective anti-viral tea, and all of the mints are to a lesser degree.

6. Take Echinacea, but only when you need to. Echinacea is the cold and flu prevention herb of choice, but take care not to drink echinacea teas or take supplements all winter – it loses its effectiveness after a couple of weeks. Take echinacea for a week or so to prevent the onset of illness after you have been exposed or think you have been exposed to germs.

7. Try garlic. Garlic is a wonderful antibiotic and anti-viral herb. Mince a clove of it and simmer it in 2 cups of chicken broth. Add as much cayenne pepper as you can tolerate (another cold and flu fighter) and drink a cup or two a day.

8. Wash your hands, even if you think you don’t need to. It is especially important that you wash your hands before eating. We don’t always think about it, but our hands come into contact with some pretty germy stuff on a regular basis.

9. Homeopathic medicines can do an excellent job of stimulating the immune system and preventing illness. Check with your local health food store for the most recent homeopathic flu prevention.

10. Take a good multivitamin that is high in zinc. This mineral is important in staving off colds.

For futher study:

4 Weeks to Maximum Immunity: Disease Proof Your Body, by the editors of Prevention magazine

SuperImmunity for Kids, by Leo Galland

Relax Mind and Body – Meditations to Soothe and Center

Relax Mind and Body: Meditations to Soothe and Center
Where to buy: www.amazon.com
Review by: ACHMom

Relax Mind and Body is a guided meditation CD by KRS Edstrom, a speaker, author and advice columnist. The CD is part of the Inner Master Series, which include other meditation CDs, such as Conquer Stress, Sleep Through Insomnia and Defeat Pain.

The CD is a fantastic tool to help you to find your inner balance and strength and stay calm in stressful situations. KRS Edstrom’s voice is gentle and soothing, and I felt an immediate calm come over me. She guides you through a set of meditation and visual guidance exercises you can draw on whenever the going seems to be a bit tough and you are in need of “time out” and inner centering. The background instrumental music gives you an instant feeling of letting go of the weight that you are carrying.

You learn to focus on your breathing, recognize tension in your body (for example your forehead), acknowledge it and learn to let it go. With the help of these exercises, your world will look a lot better and you will feel a heightened sense of wellbeing. Learning to be calm also has a positive effect on your health, i.e. lowers high blood pressure and eases back pain and headaches.

Overall, if you want to treat yourself to some much needed relaxation, this CD by KRS Edstrom would make the world of difference to your life. It will give you a stronger sense of balance, calms your body and mind and increases your awareness and enjoyment of life.

Also available as an mp3 download here.

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Brainfit: 10 Minutes a Day for a Sharper Mind and Memory

Brainfit: 10 Minutes a Day for a Sharper Mind and Memory
Where to buy: www.amazon.com
Review by: ACHMom

Most of us are very busy people trying to juggle too many things at once. You might find yourself forgetting things like names, places, were you put your keys, your glasses etc. Memory loss is part of the aging process, but is also due to too much going on in our lives. So, just as you train your body to be fit, you can also give your brain a workout to become once more focused.

Brainfit: 10 Minutes a Day for a Sharper Mind and Memory is essentially a course on how to get your mind into shape again. You can use the book as a 9 week course with weekly planners incorporating daily mental fitness exercises. Fun mental games and brain teasers focus on different themes and areas who want to improve. Over time your will begin to see a change in your ability to remember things.

Also included in the book are lots of advice and tips on memory skills and how to improve them.

Overall, I think that anybody (no matter what age) can benefit from this book. I would certainly recommend this mental fitness workout to anybody who is trying to keep their brain focused and fit.

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