Did you know that we spend one-third of our lives sleeping? It’s an integral body process that helps heal, restore and protect our many intricate systems and vital organ functions. When we sleep, our body is able to repair and recharge itself, leaving us with energy for the following day (and who doesn’t want more of that!?)
Take note of all of the following 4 behaviors that are proven to enhance sleep, and many of which are simple to incorporate starting tonight!
Tip # 1 There are various essential oil combinations that can promote restful sleep! Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a calming and peaceful environment, perfect for getting a good night’s sleep. You could also try Vetiver, Roman Chamomile or Cedarwood.
Tip # 2 Shut off screens at least 1 hour before you want to go to bed (including iPads, phones, computers, TV)
The blue light that is emitted from our screens can actually disrupt sleep! Either shut down all devices or buy a pair of Blue Light Blocking Glasses. This will help to your body regulate its preferred sleep cycle.
Tip # 3 Invest in a sleep mask and a pair of ear plugs.
Though it may not be the most attractive way to sleep, imagine how deep your sleep will become when the world is silent & there is no light being emitted from your alarm clock, street lights or the stars. You could also invest in a pair of Blackout Blinds, which hide any light from outdoors, and make your bedroom a dark cave!
Tip # 4 Avoid sugars, alcohol, chocolate and candy 2 hours before bed.
Our body is sensitive to sugar, stimulates and simple carbohydrates (it gives us an insulin spike). In order to optimize the quality of your sleep, stop eating all food 2 hours before bed, and be especially conscious of the foods listed above in the 2 hour window before sleeping, as they can disrupt a good nights rest.
Ready, set, ZZZ!
Black Seed Oil
Black seed (Nigella sativa) is the new preferred therapeutic oil prized for its immune-boosting and antibacterial benefits to reduce respiratory, viral, and digestive ailments. This oil has been used medicinally in Middle Eastern cultures for millennia. Anecdotally, it’s been said to “cure everything except for death!” And the research is starting to back that up. Studies show that this versatile oil can regulate the immune system, benefit blood sugar, and has anti-cancer activity (Butt et al, 2010). Even though it’s known for its medicinal power, it can be used in cooking and food preparation. Look for a coldpressed black seed oil and for a synergistic blend, use oregano oil and black seed oil together. Look for a combination with vitamins A and D added to give your immune system the best tools to beat the bugs!
To give fully means we let go of our need to be in control and give from the heart, welcoming in the most selfless form of generosity trusting that which is needed shall be received. “Giving like nobody is watching” offers a profound joy and way of being that stands alone without conditions or expecting to receive in return. Being in relationship we learn to both give and receive. When it becomes an automatic expectation that we deserve to receive in return, it ceases to be a gift and becomes a mutual exchange based on expectations and desire. Once gifted it no longer belongs to us, when we have difficulty divesting ourselves of expectations or find ourselves disappointed with unexpected results, then it’s time to re-align our expectations and adjust where we are giving from.
Besides smelling amazing, citrus oils like bergamot, grapefruit, lemon, lime, and orange offer many health benefits. Limonene or D-Limonene, a natural compound found in citrus oils, has potent antioxidant and anti-inflammatory properties. Citrus oils have a positive effect on the lymphatic system, which helps your body detoxify. This can also help with problems such as poor circulation, allergies, cellulite, and fluid retention. The scent of citrus oils is a great mood booster, and you can add these oils to dish soap, hand soap, a carrier oil (for massage), or room freshening spray to enjoy them all day long!
Many people associate resistance training with strictly muscle growth, but there are many other benefits from incorporating this type of training into your exercise regimen. Resistance training builds strength and tone to help protect your joints from injury. It improves balance to help you remain independent and reduce the chance of falls. Resistance training helps with weight management, as your body will burn more calories when you gain more muscle mass. Talk to your doctor to see if you are healthy enough to begin resistance training. An exercise professional can then help you develop a safe and effective program.
Falls are the leading cause of injury among older Canadians. About 20-30% of seniors experience one or more falls each year and 50% of falls resulting in hospitalization happen at home. Prevent falls by: 1) Wearing proper footwear – socks or slippers can be slippery. 2) Removing cords and floor mats, and watching out for pets. 3) Taking your time rising from a chair to avoid light-headedness. 4) Considering a cordless phone so that you do not have to rush to answer. 5) Keeping fit! Improving strength, flexibility, and balance is critical. Physiotherapy can help keep you on your feet.
Energize your body, boost mental clarity, promote vitality with an energy drink that’s actually GOOD for you! Kyäni Sunrise™ is carefully designed for all ages, to provide the body with the essential vitamins, trace minerals and antioxidants it needs to flourish. A natural, healthy way to help your energy soar while fighting free radicals and inflammation. Featuring superfoods like the wild Alaskan Blueberry, Mangosteen, Ashwaganda and over 20 other powerful natural ingredients packed in a 1 oz pouch, Kyäni Sunrise™ IS the perfect way to start your day!
For the person who deals with the debilitating symptoms of PTSD (post-traumatic stress disorder), help may be available. A new approach to coping with the many symptoms associated with PTSD is on the rise and gaining attention.
Access Bars are 32 points on your head that are lightly touched to create ease in different areas of your life. This dynamic and gentle hands-on body process assists with things such as insomnia, body aches, depression, stress, addictions, trauma release, flashbacks, anger, panic attacks, and so much more.
If you are looking for a different approach, this may be something to consider.
The first step in performing pelvic floor muscle exercises for men is to identify the correct muscles. Two ways to do this are: 1) When you go to the toilet, try to stop or slow the flow of urine midway. 2) Stand in front of a mirror (with no clothes on) and tighten your pelvic floor muscles. You should see the base of the penis draw in and the scrotum lift. The back passage will tighten too, but it is not the focus of this exercise. When you relax your muscles, you should have a sensation of “letting go”.
Your heart works hard, but taking care of your heart can be easy with help from Natural Factors! Ubiquinol Active CoQ10 offers a highly absorbable form of CoQ10, an antioxidant that promotes cardiovascular health and sustains natural energy. If you’re taking statins or beta blockers, Ubiquinol can help restore depleted levels of CoQ10. Whether you have a history of heart disease, or simply want to protect yourself from free radical damage, CoQ10 or the active Ubiquinol form might just be your answer. After all, if you’re good to your heart, your heart will be good to you!
Science proves waters responsible for longevity. Dr. Marcel Vogel (Father of Structured Water Science) calls it ‘liquid crystal’ completely compatible with instant cell wall entry & exit. Natural Action Technologies Structuring Devices mimic nature, transforming any water energetically by double vortexing, creating a 6 molecule cluster, an easy uptake into each cell’s aquaporin channel. “Water inside your cells is absolutely critical for health”, Dr. Mercola. Suzanne Forcese. SunriseStructuredWellness.com