“ Sleep is the best meditation.”
In a day, we are involved in so many activities. Working, thinking, analysing, studying and so many others. We are energetic and active in the morning but as the day goes by, our energy levels reduce.
When our mind and body are involved and occupied throughout the day, we need to give it rest and relaxation. Study shows that when we’re asleep, our body registers all the activities of the day and helps us remember it.
Overworking and stressing our body and mind, and not giving it sufficient resting time can lead to several disorders and have a major impact on our stress levels. Health, mental balance and even our mood swings are effected and cause our life to go off track.
Some benefits of a regular cycle of sleep are:
- Reduces stress levels
- Maintains hormonal balance
- Improves health conditions
- Enhances productivity
- Increases energy levels
A sound and sufficient sleep keeps our health and daily routine on track that will help us improve and maintain our lifestyle. Some basics or tips to remember for a sound sleep :
Maintain a fixed Time: Our body gets accustomed to our habits very quickly. So it’s important we have a fixed time to sleep and wake up everyday.
Read a book : Reading a page or two during bedtime can significantly reduce your stress levels and blood pressure.
Avoid gadgets : Prolonged use of gadgets effects our sleep pattern. It tricks our body into thinking it is energised making it difficult to fall asleep.
Give your body the rest it deserves everyday and watch your efficiency and productivity grow drastically. A simple solution to most of your problems – a sound and peaceful sleep.
What Is Acupuncture?
Contrary to popular Western belief, acupuncture is not just a system for inserting very fine needles into specific body locations to alleviate pain. So, what is acupuncture, then?
From its inception in China more than 2,500 years ago. It has been used traditionally to prevent, diagnose and treat disease, as well as to improve general health.
The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) throughout the body. In fact, much research in the West has focused on this pain-relieving effect, rather than acupuncture’s traditional role of balancing energy to address a wide range of disorders, and the more subtle mechanisms that may be responsible for its overall benefits to health.
How do we do acupuncture???
Understand the anatomy and physiology of the “acupuncture points,” the definition and characterization of these points remains controversial. Even more elusive is the scientific basis of some of the key traditional. Eastern medical concepts such as the circulation of Qi the meridian system. which are difficult to reconcile with contemporary biomedical information. But continue to play an important role in the evaluation of patients and the formulation of treatment in acupuncture.
We have lot of clients who comes here specifically for sessions. We treated patients with migraine, asthma, back pain, neck pain, gastric ailments, rheumatoid arthritis, etc.
There will b a course of treatment and it differs from person to person, condition and severity of cases. In certain conditions, we use cupping method(dry) and electro acupuncture. This we decide after seeing and studying the case and condition.
The mechanism Is same only and the aim is to increase blood circulation, to stimulate the nerve endings of the target tissue. There will be occasional dull ache at the point that then subsides.
Time duration of acupuncture is 5 to 30 min.
Let’s resolute to make 2019 the beginning of a healthy journey. Whatever your New Year resolution affect our body’s ability to fight infections and diseases.
For the body to function in a healthy manner these 4 are highly needed i.e, Diet, Sleep, Meditation and Exercise.
Most of us have a misconception about what to eat or what to eat less, diet is all about learning what to eat and when to eat.
Proper rest ensures our body and mind are repaired duly after hectic work and make us ready for energising next day. Like any mechanical engine, our bodies are meant to move – this reduces risk of heart diseases, cancer, high blood pressure, etc. Meditation is the way of controlling our own mind and consequently finding inner peace which is the main purpose of life.
The 4 Main Requirements:
Irregular or no sleep can affect stress hormones, growth, appetite, blood pressure and
cardiovascular health. Research shows that lack of sleep increase risk of obesity, heart risks and
infections. Hormones are released by the body during sleep that help repair cells and control body’s
use of energy. Lack of sleep makes us prone to more physical injuries and makes our body fatigue.
“Your Future depends on your Dreams, so got to Sleep”
- Stick to a particular sleep schedule with same sleep and wake time. This helps to regulate
your body’s clock and could help you fall asleep.
- Avoid having afternoon naps because these can affect your sleep at night.
- Sleep on comfortable mattresses and pillows, using uncomfortable mattresses can cause
neck pain and hinder with your sleep.
Exercising for at least half an hour a day can help your body. Exercise strengthens your heart and improves circulation, the increased blood flow raises the oxygen levels in our body and hence reduces risk of heart diseases such as high cholesterol, coronary artery disease, heart attacks, etc. Regular exercise can also lower blood pressure and triglyceride level which are harmful fats.
“Excuses Don’t burn Calories”
- Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.
- Jogging or Running can help your brain Health and Memory. It is good for muscles, bones and skin.
- Additionally it increases your energy levels.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet can protect us from many diseases. . A healthy diet rich in Vitamins, Minerals and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. Nutritious foods improve health and promote weight loss, but the benefits don’t stop there.
“Nature is so Smart, it Put Medicine in Food”
- A healthy diet will help you concentrate.
- Healthy diet will reduce inflammation in the body.
- Healthy meals will optimize energy levels.
“Meditation is the Action of Silence”
- Reduces Stress. Stress reduction is one of the most common reasons people try meditation.
- Controls Anxiety. Less stress translates to less anxiety.
- Yoga therapy is known to cure asthma and not just manage it. In particular, it lessens the
allergic reaction in your lungs.
Healthy Food Tips For a Fresh New year:
Try Variety of Food: Eating the same fruits day in and out will lead to hypervitaminosis which can
affect the body. Our bodies are incredibly complex, and no single food contains all the nutrients we
need for them to work at their best. Our diets must therefore contain a wide variety of fresh and
nutritious foods to keep us going strong.
Eat a mix of staple food: Wheat, rice, maize with legumes like lentils and beans with plenty of other
Improve on your diary and meat content: These are vital sources of Calcium and Iron.
Say NO to Salt: Too much salt can raise blood pressure, which is a leading risk factor for heart
disease and stroke.
Avoid snacks: These contain harmful salts which can cause many health problems.
Cut down on Oils and Fats: Too much of anything is harmful and this goes to fats as well. Industrially-produced trans-fats are the most hazardous for health. A diet
high in this kind of fat has been found to raise risk of heart disease by nearly 30%.
Try steaming: Or boiling instead of frying food when cooking to reduce fat intake.
Choose white meat: These include poultry and fish which are generally lower in fats meats.
Sugar Intake: Too much sugar is not only bad for our teeth, but increases the risk of unhealthy
weight gain and obesity, which can lead to serious, chronic health problems.
Limit intake of sweets and sugary drinks: Fizzy drinks, fruit juices and juice drinks, flavoured water,
energy and sports drinks contain artificial sugars which can affect the body.
General Tips to Keep Body Healthy and Fit:
- Exercising for 30mins a day can also help relax your muscles and give you good sleep.
- Meditate for a period of time before sleeping, this enhances your sleep cycle.
- Practising Yoga on daily basis can help keep the mind and body calm.
- Yoga improves muscle strength and tone.
- Meditating for 30 minutes can promote emotional health and generate kindness
- Meditating strengthens the immune system
- Exercising with friends Can Help Your Brain Health and Memory.
Sleeping is the main part of a healthy lifestyle so here we explaining how to improve your sleep, it also helps you to reduce your stress level if you have good sleep during the night.
During the day
The purpose of sleep is to make us effective during daylight hours. Whether you consider yourself to be a good sleeper, or you struggle to get a good night’s rest – it’s important to realize the full potential of your nightly sleep. Here are several ways of changing your daytime habits to improve your sleep at night …
- Take physical exercise
- Eat a balanced diet
- Curb your caffeine intake
- Restrict tobacco after dark
- Avoid alcohol
During the evening
The very fact that it’s the norm to have dedicated bedrooms in our homes indicates just what a priority sleep is to us. Whereas the other rooms in our homes are where we enjoy relaxed wakefulness, the bedroom is where we should anticipate having the good quality sleep.
As such, we should do what we can to make it a sleep-friendly environment. It’s important to consider the following arrangements that are likely to support good quality sleep …
- Turn out the light
- Let the room breathe
- Optimum temperature
- Banish noise
During the night
How often have you found yourself lying in bed thinking: “If only I could relax, I’d be able to sleep”? Well, there has to be truth in that.
The following excerpts will give you an idea of what each technique involves …
1 Progressive muscle relaxation
Turn your attention to your arms and hands. Create some tension in your hands and arms by pressing your fingers into the palms of your hands and making fists. Do that with both hands now. Feel the tension in your hands, feel the tension in your fingers and your wrists, feel the tension in your forearms.
Notice what it is like. Keep it going … and now relax. Let those hands flop. Let them do whatever they want to do; just let them relax.
It’s almost as if you couldn’t be bothered to move them. Let go of the energy and tension that was in the muscles there, breathing slowly and deeply.
2 Imagery training
Keeping your eyes gently closed, concentrate on picturing a pleasant scene. Picture yourself standing on a grassy slope. Look down at your feet – there is green grass all around you, the kind that grows well in the summer months. It looks thick and strong – it looks healthy.
Just ahead of you, you will see there is the beginning of a path, and as you look down that path, you can see it winds down through some bushes, to a beautiful sandy beach, and beyond to the sea, a deep, clear blue.
And as you stand on that grassy slope, as you look around you, you feel the breeze, warm and gentle on your cheek, and you feel the sun on your head, warming the back of your neck. It is a beautiful morning.