Love Lavender

To ease stress and prepare for bed, soak in a hot bath spiked with a few drops of lavender essential oil. Play soothing music while you bathe to unwind further.

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How to overcome sleeplessness

How to overcome sleeplessness

There are many ways on how you can get better sleep. You can try any of the below methods to get some good sleep. Treatment for sleepless ness or insomnia can be made by following the below tips. Sleeplessness leads you to tiredness, confusion and restlessness. A good sound sleep is essential to keep you active in your daily routine. A few tips to gain good sleep. - Maintain strict timings on your sleep. Ensure that you go to sleep at the same time everyday. Also get up at the same time. This will help your body and mind to regularize your sleep. - Have a light snack before going to bed. Do not take spicy food or excessive sweets. Help your digestive system by taking light snacks like a few slices of bread or some cereal. This will reduce the pressure on your digestive system which will allow you to sleep peacefully and will not disturb you trying to digest food. - Avoid nicotine... or atleast ensure that you do not consume any kind of nicotine atleast 5-6 hours before you go to bed. - Many people have the habit of taking alcohol and assume that this gives better sleep. This is not true and also this could lead to complications. Usually, you will have disturbed sleep after consuming Alcohol. Avoid Alcohol atleast for 5-6 hours befor you go to sleep. - Try taking milk before going to bed. You can also take some malt beverages which normally helps in having good sleep. Always ensure that you dont go to bed hungry. - Try to keep your bedroom clean and well ventilated. If you are getting disturbed by any noise around, try to use earplugs to have a peacefull sleep. - Be active during the day. Dont doze off during the day, as this may be an obstacle to your night sleep. - Finally, sleep comfortably. Make a good and comfortable bed, stretch your legs and sleep comfortably. Dozing off on the Sofa, chair in uncomfortable positions is not a healthy habit.

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Healthy food for Stress Free Life

Health Tips and Technics - How to Overcome STRESS

Try out juices of grapes, watermelon, banana, jack fruit, lemon and pineapple during summer.

STRESS cannot be done away unless the cause itself is removed. Good health and stress free life is all that one craves for. According to the American Dietary Association, the main hazard of stress is not that we need more nutrients, but that anxiety or pressure can cause us to neglect proper dietary habits. Prolonged periods of stress lead to depletion of Vitamin C, B and D. Food changes our brain chemistry in a way that it influences our moods.

The key to our emotion lies in certain chemicals in the blood stream. These are called neuro-transmitters. These are produced from the nutrients in the food. Hence, the need for nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress. A balanced diet should be defined from the nutritional point of view. As one which contains different types of food in such qualities and proportions; the micro-nutrients like minerals and vitamins and macro nutrients like proteins, fats and carbohydrates is adequately met. And a small provision is made for extra nutrient to withstand short duration of leanness (infections in the body).

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Treat Headaches by Breathing

Breathe Deep - Drive Headaches Away

RELAXATION exercises can help to relieve headaches, backaches and insomnia. One of the simplest relaxation exercises is deep breathing, which will release endorphins (the body's very own painkillers) into our body. Begin by breathing through your nostrils; inhale for five counts, silently saying the word "in" (concentrate on breathing deeply); fill your lower abdomen with air; count to five, and then exhale slowly, silently saying the word "out" as you let the air escape through your mouth; repeat this exercise for about two minutes; gradually you will be able to build up to ten counts or higher; increase your relaxation by imagining a peaaceful scene or by breathing in fresh air or pleasant smells. Best ways to drive out Headaches

Headaches can be caused by a number of different reasons, and diet is only one area that could contribute. The most common causes of headaches are stress with associatd muscle tension, or hormones or medication or medical conditions like high blood pressure or water retention. Ensure that you drink 6 to 8 glasses of water daily, and limit alcohol consumption to a maximum or abstain completely. Increase water intake if you are having alcohol. Keep your blood sugars constant by eating regular meals, preferably with snacks in between, and limit intake of very sugary foods (e.g. sugar, jam, cool drinks, sweets, etc.) as these cause a rapid rise and resultant fall in sugar levels. Eat high fibre foods to help keep blood sugar levels constant. Certain foods can trigger headaches. Dietary triggers are foods which are commonly found to trigger headaches or migraines in certain individuals. However certain foods will affect different people differently, and you will need to identify which particular foods trigger your headaches. The most common trigger foods are: Red wine, champagne and beer Caffeinated beverages especially coffee, smart drinks, tea and carbonated beverges like Coke Cheese chocolate and chocolate drinks Peanuts and peanut butter Foods containing Monosodium Glutamate (MSG) like packet or canned soups, sauces, instant pastas and Chinese foods. Foods high in other additives can also trigger headaches. avoid processed foods and learn to read labels on foods. Salted and cured meats, dried meats, pickled herring and chicken livers may also be a problem. Certain beans (broad lima, soya, lentils) and citrus fruits; avocados, raspberries and bananas

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How to get a Good Night Sleep

How to get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well. Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years. To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up. What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers. Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy. Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain. Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans). Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep. Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain. An all carbohydrate snack, especially one high in sugar, is less likely to help you sleep. It will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. Also, you will miss out on the sleep-inducing effects of tryptophan.

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