Category Archives: Sleep

PeterKraayvanger / Pixabay

The Benefits Of Playing A Musical Instrument At Any Age

Having the ability to play an instrument is a great gift; it also appears to improve your cognitive health in your later years, even if you’ve stopped playing according to a study in the journal Neuropsychology. We know music relieves stress and everyone recognizes that stress is terrible for both your physical and mental health. Beyond this, there’s plenty of science that supports the idea of music being good for you and there’s increasing interest among the medical community in keeping the brain as healthy and strong as the body.

The latest research in the area of music and the brain was conducted at the University of Kansas Medical Center and included 70 healthy (with similar fitness/education levels, and free of Alzheimer’s disease) adults who’d been recruited to participate. The subjects were from 60 to 83 years old and were broken into groups based on levels of musical experience from no musical training, one to nine years of music lessons, or at last 10 years studying a musical instrument.

Over half the subjects who had studied music were piano players, another quarter played woodwind instruments and the final quarter played string instruments, percussion or brass. The subjects were given a few cognitive tests, and not surprisingly, the musicians of the group performed better on these tests than those who had never studied or didn’t know how to read music.

When compared to the non-musicians of the study, those who had lots (10 years) of musical training had far higher scores on the cognitive testing. The benefits of musical training were still evident even in those who had stopped playing.

Intriguing that the brain function the team was measuring tends to go down with age.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


The Benefits Of Playing A Musical Instrument At Any Age Continued…

It may be that musical ability or learning stays with you and acts as a challenging mental activity that makes your brain sharper, more able to deal with the changes of aging. Learning an instrument takes years of study and practice, and might just create alternative connections in the brain that help to make up for cognitive declines that happen naturally as we get older.

But if you’re older, you can still get a number of health benefits from starting an instrument. Making music can lower your blood pressure, slow your heart rate, ease stress as well as anxiety and depression. There’s also more evidence than before that making music helps the immune response of the body.

As we’ve mentioned here recently, music has been used by therapists to help patients with dementia feel better. Music is familiar, evoking comfortable, happier memories. Music also has a close relationship with our unconscious emotions. It’s engaging and emotionally powerful and can have strong effects on the way we think, how we feel and even our physiology.

What’s great is that anyone, of any age or ability, can make music and get the benefit. You don’t have to be good or be a kid to take lessons. Musical study makes your brain work and this may be just the thing to help address the challenges of aging.

To your good health,

woman doing yoga 10 L1

10 Unexpected Things Harming Your Immune System…

You’re doing all you can to keep yourself healthy, and yet you still come down with a cold… fever or worse yet, the flu. There are things that aren’t all that immunity. So keep washing your hands, drinking all the orange juice you like, and avoiding close contact with anyone who is obviously sick, watch for these added immunity sappers.

You’re breathing polluted air: The smog in the air isn’t doing
your lungs or your immune system any good. Research has shown that dirty air causes inflammation in the body and suppresses T cells, essential in terms of your immunity.
Invest in an air purifier for your home or office so you can breath easy inside.

You’re sitting too much: If you have a desk job, you likely spend
lots of time in the chair at your desk. This can slow down your
metabolic rate, causing your body to naturally absorb immunity
boosting nutrients at a slower rate than normal. Every hour and a
half, get up and step out of doors for a five-minute break. The
movement will activate your muscles, fire up your metabolism, and
the fresh air will wake you up, make you feel more alert.

You’re using the wrong beauty products: Things like foundation,
concealer and lipstick not only sit on your skin, they are absorbed into the body all day long. Some of these products have artificial ingredients that your immune system isn’t used to breaking down, so the bad stuff can readily slip past your internal defenses. Go all-natural with as many products as you can. The fewer ingredients a product lists, the safer it is for your body and immunity.

You’re eating too much white flour: The white flour in some
baked goodies actually impairs the T cells and B cells, both key illness fighters in the body. Make sure the grains you’re eating are
primarily whole grains, as they have lots of immunity building fiber.

You don’t make sleep a priority: If your body doesn’t produce
enough melatonin naturally as you sleep, your immune system isn’t
able to make the white blood cells it uses to fight off bacteria
and keep your body in good repair. Try for seven to eight hours of
sleep each night, and make getting that a priority, not a luxury.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


10 Unexpected Things Harming Your Immune System… Continued…

You’re eating too much animal protein: Too much animal protein
causes the body to naturally produce more of the IGI1 hormone, known to speed up the aging process and impact your immunity. Try to keep your intake of meat and dairy to 10% of your daily intake of calories. You might even consider cutting animal protein consumption even more, to about 5% of your daily intake, and you should see a difference.

Your diet doesn’t have enough good fat: Healthy omega-3 and omega-6 fats from fish, avocados and nuts do have anti-inflammatory properties that help improve your immunity. So avoid the processed foods, limit your intake of animal protein,
but try and add foods such as salmon, sardines, almonds and kale.

You’re lonely: Lonely souls tend to be less resilient in terms of stress, which causes the immune system to struggle. If this is you, schedule some time with those you like, friends, co-workers, neighbours, members of groups of like-minded people. People who have more relationships in their lives also appear to have a greater resistance to infection.

You think you thrive on stress: People think they work well under pressure, but long term stress brings up cortisol levels, and this reduces levels of other hormones like testosterone and estrogen.

When hormones are out of balance, your immune system can’t react to threats as quickly. Learn how to stress less, or find quick ways to relax.

You’re not doing yoga as part of your workout
: This type of workout appears to have the most impact on Immunity as it stimulates the body’s circulatory, digestive, endocrine and nervous systems, and these all work together to make the immune
system stronger. There are tons of tips out there for beginners so there’s no reason not to give yoga a try.

To your good health,

geralt / Pixabay

Top 12 Concentration Killers, Part 1

Whether you have issues with attention or not, today’s world is full of distractions that are incredibly powerful. They are able to divert us from our purpose and scatter our resources. Fortunately, there are things you can do to handle the many unavoidable distractions, and they’re very simple steps to take.

Let’s start with some of the more obvious ones…

Social media is a fantastically easy way to stay connected with friends, and also break your connection on work or an important conversation, sometimes as often as several times an hour. Each update diverts your train of thought from your task so that you have to backtrack a bit when you take up your work task again. Not all that efficient to be sure.

The fix is the obvious one, don’t log into those sites wile you’re at work or doing something that calls for focus. If you must check in, do it at lunch or when you’re on break. For particularly bad social media habits you might need to purposely stay out of areas with internet access, so that you can’t check, even if you’re tempted.

Too many emails appearing in your inbox is often an unexpected drain on your concentration. Somehow the arrival of a new message in the inbox has a sense of urgency attached, for many people that incoming message must be checked right away and dealt with. This kind of disruption to your current task keeps you from making the progress you should for the time spent on the job.

Instead, set aside specific times of day to check your email, and for the rest of the day, shut down (or shut off the alert sound of) your email program. Now you have a block of time where you work, without being interrupted, or tempted to check something and reply.

Last but not least in terms of distraction is the tech you can’t live without, your cell phone. The ringtone commands attention like no other device can. Taking those calls costs us time in conversation; or short circuits your momentum in working the task at hand. It may also rouse tensions or stressors that keep you from focusing when you do return to work.

Take back your control by muting the ringer (all alert sounds) on your phone, and rely on the caller ID. If the call is anything other than a drop everything emergency, let it go to voicemail and return it when you are able – at lunch or when on a break. Listening to all your voicemails at one time is also more efficient than stopping what you’re doing and taking each call as it comes in.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


Top 12 Concentration Killers, Part 1 Continued…

Attention deficit hyperactivity disorder (ADHD) is not a problem for children since more than half of kids who have continue to have symptoms as they grow into adulthood. Trouble focusing and a short attention span are hallmark symptoms of the disorder in both kids and adults.

If staying focused is a struggle for you and this is a lifelong pattern, talk with a doctor or counselor and ask to be evaluated for ADHD. There are things you can do now, even as an adult that can help you function, and focus, better. To focus and realize your full potential.

Of course if you’re feeling tired, it’s hard to concentrate on anything, even in the best of circumstances. Research tells us that not enough sleep can affect both your attention span and short-term memory. The fix for this one is to get from 7 to 9 hours of sleep a night. Being well rested helps you get more done during the day. Also of value is to watch and see when you feel most energetic during the day, and schedule your more demanding tasks for those times.

Next up… some surprising concentration zappers that you’d never expect.

To your good health,

geralt / Pixabay

10 Ways You Can Ease Stress

Feel like you’re so tense, so stressed and on edge you’re ready to explode? In today’s hectic, demanding world it’s hard not to feel stressed out, but the good news is that stress does not have to own you, rule your life, ruin your sleep or impact your health. You can fight back, and we’re going to show you how.

 

Take a shower or bath. The warm water will relax your muscles; the time alone will serve as a buffer between the real world and your own thoughts. You’ll emerge feeling cleaner, physically and mentally, than when you started.

Workout as being active will actually help cut your feeling of stress. Exercises cause the body to send out endorphins (mood enhancing chemicals) and these help ease your stress level.

Remember a happy time, as just thinking back to a happy time with people you care about can help improve your mood and fight back stress. Keep photos from those times where you’ll see them often.

Unplug once in a while. With all our gadgets and need to be constantly connected and in touch, it’s hard to remember a time when we didn’t have all this technology. But there was such a time, and turning off your phone, computer, tablet and TV for 15 minutes of quiet is not too much to ask. And you’ll be amazed at how relaxed you feel.

Get outside and get into the sun. Sunlight stimulates mood boosting brain chemicals that help ease your stress. Skip the sunscreen and get out for 15 minutes, letting the fresh air fill your lungs and the sun warm your skin. Stress will disappear.

Plan a fun event. If it’s been a while (or not) since you planned a special night out, the time has come to do so again. Sure it’s enjoyable, but what’s more vital in terms of stress is that laughing with people you like and are comfortable with is one of the best, most lasting stress beaters around.

Continues below…


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3 critical reasons you have cellulite…

Joey Atlas, a Women’s Body Enhancement Specialist is sharing his 4 step method to reducing cellulite.

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10 Ways You Can Ease Stress Continued…

Use a scented lotion on your skin. Go for something scented with vanilla or lavender as breathing in these have been shown to have a calming effect on the body when inhaled. In no time the scent will be having you feeling more relaxed, less tense.

Volunteer, a strange suggestion in over-scheduled lives, but taking on a volunteering opportunity is amazingly good for you. Turns out helping others causes the release of feel good hormones that improve mood and hold off stress. Just choose a cause that you feel strongly about, and schedule in the time to volunteer once a month. You’ll be amazed at the results, and how you feel.

Buy flowers as having a pretty, living thing around you has been shown by research to be a fantastic way to improve your mood. Reason enough to treat yourself to a lovely bouquet of your favorites and put them where you can enjoy them all day long.

Sleep is a must when you’re stressed. If you’re tired, run down, you can’t function at peak efficiency which is why you need to make a sincere effort to get from 7 to 9 hours of quality sleep each night. This rest will leave you with enough energy to hit the ground running, able to handle stressors without trouble all day long.

To your good health,

AberroCreative / Pixabay

10 Ways Your Workout Won’t Work

If you’ve been exercising regularly for eight full weeks and aren’t seeing any benefits, something isn’t right. Sometimes a little known setback might be working against your good intentions and regular effort. The good news is that being aware of the ways many people sabotage their workout can be the first step toward eliminating them from your own fitness routine.

So here are ten of the most common areas to watch…

1. Not warming up – an adequate and efficient routine to warm up your body is a vital component of any workout. Especially beneficial are ones that get you moving the same way as the exercise you’re about to perform.

2. Not eating enough – if you want to build muscle, you need to take in the right type of fuel. Without energy to burn the body turns to the source that’s most available, muscle protein, exactly the opposite of what you’re after.

3. Not using opposing movements (bench press paired with a row) – as this can cause an imbalance which often results in overuse injuries that can keep you out of the gym for a good while… months sometimes. Serious injuries are known to slow, likely reverse, any progress you’ve made.

4. Working in a limited range of motion - partial reps or working a limited range of motion can lead to a limited range of strength. Also when you use weights that are heavier than what you’re used to, you are at a much higher risk of injury.

5. Training for too much time - anything past 45 to 55 minutes can put the body into a negative hormonal state, this will have a negative impact on your goals of improved fitness. Hours in the gym are not what works best and can put you at risk for overtraining and injury.

6. Not resting between workouts – adaptations take place during the muscle recovery period (also known as rest) and these are essential to losing weight and building muscle. The body must recover and get back to homeostasis so it can build the muscle, burn the fat.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


10 Ways Your Workout Won’t Work Continued…

7. Not getting enough sleep – deprives the body of the chance to let hormones that help build muscle, burn fat, work while the body is at rest. At least 7 to 9 hours a night is a good guideline for how much sleep to be getting.

8. Texting leads to longer rest periods than normal. It can also divert your focus, keeping you from being fully ready to lift or perform. The number of reps you can do might also go down, sabotaging all the effort you’re putting in.

9. Talking too much – can actually decrease the metabolic effect of your exercise. When rest intervals get too long, the body cools down, leading to a slower metabolism. Talking also shifts your focus from exercise to conversation.

10. Copying other exercises – you can do the move incorrectly, and just because it looks like something you can do, doesn’t mean you are ready for it.

Once you remove these from your workout, see how much better you do, and start enjoying the results your hard work and regular effort deserve.

To your good health,

bohed / Pixabay

Seven Smart Ways To Beat Stress Fat

We all agree that stress is an unavoidable part of life, but surprisingly research also finds that it’s a part of fat as well. If you eat right and exercise regularly, chronically high levels of stress can keep you from losing weight, maybe even add on a few pounds.

Here’s how it works. Our bodies react to all stress in the very same way, the brain instructing the cells to release some pretty potent hormones. There’s adrenaline to tap into stored energy so you can “fight or flee” as well as a surge of cortisol that urges the body to replenish the energy even though you haven’t really done anything yet. The body keeps pumping out the cortisol as long as the stress keeps up.

And there are very few of us who respond to stress by reaching for some kefir – instead we want the high fat, salty sweetness because this stimulates the release of pleasure chemicals in the brain. These chemicals help to reduce tension, which is why eating junk food seems to be helpful, comforting. Over time, it’s easy to see why this can become addicting – anxious feelings cause you to reach for something fatty and tasty for immediate comfort.

With all the cortisol being pumped out while the body is under stress, the testosterone production slows. Over time this drop causes a decrease in muscle mass, which has you burning fewer calories. This is a natural fact of aging, but having high cortisol levels accelerates the process. Cortisol also makes it easier for your body to store fat, especially the dangerous visceral fat, the kind that sends fatty acids into your blood, ups your cholesterol and insulin while also making conditions right for both diabetes and heart disease.

Of course no one is suggesting we remove all anxiety and stress – this is impossible. But there are things you can to do help get those stress levels under control. This will help with cortisol levels and you may also see the impact on your weight and your overall health as well.

Now for the seven stress beaters…

1. Move your muscles, vigorously, as this is an instant stress reliever that really works. It fools the body into thinking you are getting away from your stress, while also helping your blood circulate and flush out the cortisol.

2. Eat slowly at meals, paying attention to each bit, savoring the taste, smell and texture of what you’re eating. Be open to feelings of fullness as this can bring down cortisol levels and cut the amount of food you eat.

3. Do not follow strict dieting as research has shown always dieting can raise cortisol levels by 18%. This makes blood sugar become variable so you feel cranky and are absolutely starving.

Continues below…


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WARNING: The truth about Moles, Warts and Skintags…

There are so many “scare” stories that it’s sometimes hard to know what to believe. Which is why this is so timely…

Find out how you, too, can:

- Have freedom from the pain and irritation of your unsightly moles, warts, or skin tags

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Click through now to discover safe, painless and effective ways to permanently remove moles, warts or skin tags in three days…
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Seven Smart Ways To Beat Stress Fat Continued…

4. Give in, a little, to cravings, as it’s far better to indulge in a small way and limit your cortisol response before it takes over.

5. Cut caffeine as combining stress and caffeine raises cortisol levels more than does stress on its own.

6. Eating a nutrient rich breakfast helps provide the body with B vitamins, vitamin C, calcium and magnesium. Without enough of these come higher cortisol levels and food cravings.

7. Sleep, getting enough (7-9 hours/night) is amazingly beneficial. Being sleep deprived ups cortisol; appetite and naturally, weight gain as well. Getting enough sleep for several nights in a row will restore the balance.

To your good health,

ramicm / Pixabay

Tip To Look Good and Refresh

Sleep is no longer a luxury… more and more people (healthcare pros too) are recognizing the value of sleep. It helps you stay healthy, functioning at your best and not surprisingly, keeps your skin glowing and fresh. The term “beauty sleep” is no myth, your skin uses the time you sleep to heal itself from the damage of the day. As you snooze, your skin takes the chance to improve.

To keep your skin smooth and soft, be sure to practice a nighttime skin-cleansing regimen. Start with a mild cleanser to get rid of the dirt of the day. Next apply a good quality moisturizer. Finish with an eye cream that has glycerin and a petrolatum based balm for the lips.

Another nighttime ritual that’s great for skin is a warm bath. It’s relaxing and the warm, steamy air is good for your skin as well. An alcoholic drink might seem like it’s just the thing before bed, but it’s not a good idea as this ritual is more likely to show itself in large pores and dry skin the next morning. Drinking clear, zero calorie water instead helps your skin flush toxins, look better, fresher. Using a toner that has zinc sulfate or alum will help make your pores look smaller.

Here are six benefits to your skin of getting enough sleep.

1. You’ll have fewer breakouts as more sleep helps clear
skin
. A lack of sleep can bring on stress, and this causes both blackheads and pimples to emerge, even in adults. In one research project, experts saw that college students had more breakouts when they were stressed, like during exam time, then when they were not stressed.

2. You outsmart eye puffiness that comes when fluid collects around your eyes as your head lies flat on a bed during sleep. Instead, prop your head so it’s above your heart when you sleep at night. An ice cold cloth applied to your eyes in the morning can also help the remaining puffiness
disappear
and leave you feeling awake.

Another tip on puffiness, night owls need to avoid salty snacks before bed as these can leave you with a swollen face. Foods high in salt cause you to hold onto fluid, and this brings on the puffiness we all hate.

3. Your
eyes will sparkle
. Dark circles often do run in families, but they don’t have to steal the focus from those beautiful eyes. Getting enough sleep helps this. You might also try to apply a light layer of eye cream as a primer, then dab on and blend concealer that’s one to two shades lighter than your natural skin tone.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


Tip To Look Good and Refresh Continued…

4. Retinoids (products with vitamin A) work best at night to smooth out any wrinkles. Using these products in the evening avoids the sensitivity, redness or marks on the skin that can come when wearing these products during the day. Also, when it comes to wrinkles, sleep face up to keep from getting lines and creases in the skin from your pillow. These can become permanent over time. If you can’t sleep this way, try satin sheets.

5. Your skin tone will be more even. Lack of sleep can make your skin look blotchy or pale as death. Sleep encourages healthy blood flow to the skin. If you wake and your skin isn’t as even as you’d like, apply foundation and set with translucent powder or one tinted green to balance out any redness.

6. You just look “better” with enough sleep. Researchers in Sweden asked a group of subjects to look at pictures of sleep-deprived people compared to those who’d had a full eight hours of sleep. The well-rested people appeared healthier, less tired and more attractive to the participants.

To your good health,

Snapographic / Pixabay

Obesity Linked To Light In The Bedrooms

Here’s an odd thought… could sleeping in a bedroom with too much light be the reason you’re gaining weight? Darkness may in fact be far more important than we had previously thought. A team from London’s Institute of Cancer Research found that women had larger waistlines if their bedrooms were light enough to see across during the night. Of course there isn’t enough evidence to suggest everyone get thicker shades or turn off the night lights, but it is an intriguing finding.

Light in the bedroom can come from clocks, cell phones, tables, even the light on the panel of the TV.

The work involved 113,000 female subjects who were taking part in the Breakthrough Generations Breast Cancer Study and were asked to rate the amount of light in their bedrooms during the night as light enough to read, light enough to see across the room but not read, light enough to see your hand, but not across the room, or too dark to see your hand or you routinely wear a sleeping mask. The answers were compared to different measures of obesity – body mass index (BMI), waste-to-hip ratio and waist circumference. All were all found to be higher in those subjects who reported having a lighter, brighter bedroom.

In this group there was an association between light exposure at night and being overweight or obese. The researchers ruled out other things that might influence sleep and weight such as a lack of exercise, having young children at home and the duration of your sleep. Still, despite the findings, there isn’t enough evidence to show that making your bedroom darker at night would make a difference in terms of the numbers on the scale in the morning. But this is a change that’s easily made.

Continues below…


*Highly Recommended*

Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
*Disclosure: compensated affiliate*


Obesity Linked To Light In The Bedrooms Continued…

One possible explanation for the findings on a light bedrooms and obesity is our own inborn body clock. Perhaps light in the bedroom at night is disrupting this natural system. This clock has been a part of us since the time when we were active during the ay and resting at night… it has remained working into our modern times. We also know that light changes mood, physical strength and the way we process food. Artificial light is known to disrupt the body clock by holding off the natural production of the hormone melatonin.

Interesting to think that the increase in exposure to artificial light at night has also come at the same time as jumps in obesity and diseases like diabetes. No one can say if this is a coincidence or that one causes the others. The possibilities are intriguing.

It’s quite likely that your own bedroom is lighter than you think. People are often not aware of just how bright this space has become. Tonight, look around and see what you might do to make your sleeping space darker, more restful. Pull down the shades to keep street lights from shining in, shut off cell phones, tablets and the like and choose alarm clocks or night lights with an eye for how bright they will seem in a dimly lit space.

The work appears in the American Journal of Epidemiology.

To your good health,

PublicDomainPictures / Pixabay

10 Unexpected Things Leading To Poor Immunity

You’re doing all you can to keep yourself healthy, and yet you still come down with a cold… fever or worse yet, the flu. There are things that aren’t all that obvious that might be impacting your immunity. So keep washing your hands, drinking all the orange juice you like, and avoiding close contact with anyone who is obviously sick, watch for these added immunity sappers.

You’re breathing polluted air: The smog in the air isn’t doing your lungs or your immune system any good. Research has shown that dirty air causes inflammation in the body and suppresses T cells, essential in terms of your immunity. Invest in an air purifier for your home or office so you can breath easy inside.

You’re sitting too much: If you have a desk job, you likely spend lots of time in the chair at your desk. This can slow down your metabolic rate, causing your body to naturally absorb immunity boosting nutrients at a slower rate than normal. Every hour and a half, get up and step out of doors for a five-minute break. The movement will activate your muscles, fire up your metabolism, and the fresh air will wake you up, make you feel more alert.

You’re using the wrong beauty products: Things like foundation, concealer and lipstick not only sit on your skin, they are absorbed into the body all day long. Some of these products have artificial ingredients that your immune system isn’t used to breaking down, so the bad stuff can readily slip past your internal defenses. Go all-natural with as many products as you can. The fewer ingredients a product lists, the safer it is for your body and immunity.

You’re eating too much white flour: The white flour in some baked goodies actually impairs the T cells and B cells, both key illness fighters in the body. Make sure the grains you’re eating are primarily whole grains, as they have lots of immunity building fiber.

You don’t make sleep a priority: If your body doesn’t produce enough melatonin naturally as you sleep, your immune system isn’t able to make the white blood cells it uses to fight off bacteria and keep your body in good repair. Try for seven to eight hours of sleep each night, and make getting that a priority, not a luxury.

Continues below…


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Announcing: Doctor Approved Store Cupboard Remedies that Really Work…

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10 Unexpected Things Leading To Poor Immunity Continued…

You’re eating too much animal protein: Too much animal protein causes the body to naturally produce more of the IGI1 hormone, known to speed up the aging process and impact your immunity. Try to keep your intake of meat and dairy to 10% of your daily intake of calories. You might even consider cutting animal protein consumption even more, to about 5% of your daily intake, and you should see a difference.


Your diet doesn’t have enough good fat
: Healthy omega-3 and omega-6 fats from fish, avocados and nuts do have anti-inflammatory properties that help improve your immunity. So avoid the processed foods, limit your intake of animal protein, but try and add foods such as salmon, sardines, almonds and kale.

You’re lonely: Lonely souls tend to be less resilient in terms of stress, which causes the immune system to struggle. If this is you, schedule some time with those you like, friends, co-workers, neighbors, members of groups of like-minded people. People who have more relationships in their lives also appear to have a greater resistance to infection.

You think you thrive on stress: People think they work well under pressure, but long term stress brings up cortisol levels, and this reduces levels of other hormones like testosterone and estrogen. When hormones are out of balance, your immune system can’t react to threats as quickly. Lean how to stress less, or find quick ways to relax.

You’re not doing yoga as part of your workout: This type of workout appears to have the most impact on Immunity as it stimulates the body’s circulatory, digestive, endocrine and nervous systems, and these all work together to make the immune system stronger. There are tons of tips out there for beginners so there’s no reason not to give yoga a try.

To your good health,

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Laughing Is Good For Your Health

Humor is infectious… in a good way. Shared laughter binds people, increasing feelings of both happiness and intimacy. Researchers think that laughter is truly good medicine as it lifts your mood, helping you feel better, more energized. It can ease pain and protect your from the damage of stress. What we don’t know is if it’s the act of laughing that makes the difference or is simply having a good sense of humor, a positive outlook and support of a network of friends and family that is responsible for the improvements in health.

Definitive research on the benefits of laughter hasn’t been done. We do know that nothing works faster to rebalance your body and that laughter is a powerful antidote to conflict and stress. The ability to laugh, freely, easily and often may well be an untapped resource for solving problems, enhancing relationships and doing all you can for your physical and emotional health.

Science has established that we undergo physiological changes when we are laughing. Muscles stretch all through the face and body, pulse rate and blood pressure increase and our breathing gets faster, which sends more oxygen to all the tissues of the body. Some people believe that the benefits of laughter equal that of a mild workout.

Here’s what science knows about how laughter affects the body…

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Laughter keeps blood flow normal, so vessels expand and contract easily.

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The ability to see humor might just raise levels of infection fighting antibodies;
boost amounts of immune cells.

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Lower blood sugar levels are the result of laughter according to a small study
of those with diabetes.

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Improved relaxation and better sleep come from watching things that make you
laugh, ten minutes has been shown to bring up to two hours of pain free rest.

Continues below…


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Fact: Poor Sleep Increases The Risk of Death/ Disease

Ever lain awake at night and counted the hours till dawn? Isn’t frustrating to be in bed and be unable to sleep?

With around 18 million prescriptions written every year for expensive sleeping pills…

…it’s clear that there’s a national epidemic.

So, what do doctors do when they can’t sleep?

Here’s the answer.

Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.

Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.

Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them…
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Laughing Is Good For Your Health Continued…

A pioneer in research on laughter, William Fry, found that it took ten minutes
on a rowing machine to get his heart rate to the same level it was after only
a single minute of hearty laughter. Laughter also seems to burn calories; studies
have found that 10 to 15 minutes of laughing burns 50 calories.

When it comes to researching laughter, most of the work on laughter and the body involved small groups and was not well conducted, with many researchers having a rather obvious bias. This is an area where it’s pretty tough to determine cause and effect. It’s hard to say if laughter is an agent of change, or simply a sign of what a person was like to start.

One potential benefit of laughter that is supported by science is its ability to ease pain. There are many projects that examined people in pain and found that laughing brought reports of pain not being as bothersome. It may just be the distraction that works, and not the laughter itself. Or, it may be that being with family and friends is the benefit, and having a strong connection to others rather than laughing is responsible for the positive effects.

Even though the research can’t show why, being with those we are close to, feeling happy and laughing delivers a real boost to mood. And that’s a quality of life boost we all deserve.

To your good health,