Sunday, 25 March 2018

Tips to avoid oversleeping :Don’t Sleep through Your Alarm

March 25, 2018 HEALTH TIPS , 0 Comments
Tips to avoid oversleeping: Don’t Sleep through Your Alarm


Falling in love with sleep isn’t a good idea
Sleep within the 7 to 9 hours range
Have a planned day to wake up to
Optimize and practice a wake-up routine


Waking up is hard to do. If you struggle to get out of bed in the morning, you’re not alone—and probably not getting enough sleep, either. Most of us require seven to nine hours of sleep per night, and failing to get that only results in problems—including oversleeping. I do it. You do it. We all do it. Even celebrities do it. Oversleeping gives you panicked wake-ups, hurried mornings, and angry bosses. This madness has to be stopped!

Wake up and aroma the coffee

You won’t miss important moments in your life, either, if you follow these tips for avoiding oversleeping:

The night before: Limit caffeine and alcohol intake, and power off electronics one hour prior to bedtime. Engage in a predictable, relaxing, and reproducible bedtime routine to help transition your body and mind from wake to sleep. If you are a coffee drinker, set an auto timer on your coffee maker—the aroma of coffee in the morning will help wake you.

Go to bed on time: Make getting sufficient sleep a priority, and make sure your regular bedtime allows for adequate sleep. If you’re sleep-deprived, you will have longer, deeper sleep periods, making it especially difficult to wake up on time. Keep bed and wake times as consistent as possible    

 Have a Sleep Schedule

A regular sleep schedule makes it easier for your body to wake up and go to sleep each night. Your body has a natural sleep cycle that helps you wake up in the morning. If you wake up at different times each morning, this body clock can’t fine-tune the right time of waking you up. But, when you’ve got a good sleep schedule, you wake up full of energy in the morning.

Oversleeping can be a real problem and the effects may be worse than you might have thought. Once you’ve cured it though, as long as you stick to the changes, oversleeping will be a thing of the past.

Optimize Your Wake up Routine

Set your alarm to go off at a time when you’ve had 7 to 9 hours of sleep; not before not after. In case, you have to wake up really early the next morning, make it a point to go to bed earlier the last night.

And as soon as you wake up, open the curtains and natural light fill your room. This will give your body a natural rhythm and motivation to stay awake and see the beautiful day coming. Early morning sunlight also stops melanin, a hormone that makes you sleepy.

Practice optimizing your wake up routine daily to the point where waking up becomes a completely automatic response to the sound of your alarm.

Plan your Day Correctly

When you have your day planned, you have a good reason to get up on time. And when nothing is planned “what’s the point of getting up” overpowers your intentions to wake up.

Create a task list for the following day before going to bed each day. As you take a look at it the next thing in the morning, you’ll have plenty of reasons to not snooze that alarm off.

If you have nothing to do, well that’s worse. You must find out things you can do. Start a new project, find new clubs and activities that interest you, discover what you want to do in life and find out what you can to do to achieve it.

You could simply head down to your state library and read books. They might help in discovering your purpose in life. Rome wasn’t built in a day, so allow yourself to take things one step at a time.

 

 


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Weight Loss: how ice therapy can help you lose weight !

March 25, 2018 Acupuncture , 1 Comments
Weight Loss:  how ice therapy can help you lose weight !


Weight Loss:  how ice therapy can help you lose weight !
How does Ice Therapy work?
Ice therapy works to increase blood circulation which promotes healing and relaxing of your muscles.  Ice Therapy helps in the transfer of oxygen to your muscle tissue and thus helps your body repair any damage. Your Physio will recommend a suitable time, placement and duration for Ice Therapy.
Ice Therapy is also used in conjunction with other Physio treatment  to relieve pain such as Rheumatic pain, Back & Neck pain, Sprains and Muscle stiffness. 

How does it work?
Ice therapy works on the areas of the body that are sagging in order to make them slim and firm. Ice therapy lifts the sagging skin, tightens the tissues, detoxifies the body, improves cellulite and most importantly helps you lose weight in just a few sessions.
When combined with right diet and exercise, ice therapy can do wonders by helping you lose the unwanted kilos. The technique started in Mexico around 2000s and is still used as a massage technique.

How to use it
Different ways like ice bags, gels packs and many such other ways are used to apply ice on the particular areas from where you want to burn fat. Just put few ice cubes in a zip lock and try the new ice therapy at home. Or you can simply wrap the ice cubes in a cloth and apply it to the required area.

Other methods
In countries like US and Europe, there are centres for ice therapy where they first clean your skin with mud so that the blood flow in that area increases which makes the process more effective. No side effects of this therapy have yet been reported.
Ice therapy can also be tried by woman over the age of 40 who have lost firmness in their buttocks, chest and abdomen.

Different types of ice
There are many types of ice available in the market including ice containing oil and natural herbs that are effective in weight loss. Different types of ice have a different level of effectiveness on weight loss.

How to perform ice therapy at home
Plain ice can also be used to while performing the ice therapy. But you can add a few things listed below to make the therapy more effective.

Ingredients
2-3 tbsp horsetail
A handful of rosemary leaves
3 tbsp of coffee
A handful of Ivy
Green tea
½ litre of water

How to make it: Boil all the ingredients in water for 15 minutes. Let it cool to room temperature. Pour this into an ice tray and freeze it. Do not put the ice directly on your skin. Wrap it in a cloth or ziplock.




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Thursday, 22 March 2018

8 TIPS ON KEEPING YOUR SKIN ACNE-FREE FOREVER

March 22, 2018 HEALTH TIPS , 0 Comments
8 TIPS ON KEEPING YOUR SKIN ACNE-FREE FOREVER

Those who suffer from acne are aware of how frustrating it can be. Thoughts like “if only I knew before I would have prevented it” or “why me” are going through their mind. The worst part about this skin condition is that it leaves behind stubborn marks that are almost impossible to remove; therefore, we have accumulated a list that will allow you to keep your skin acne-free. 
1. Clean Face
It does not matter if you have or do not have acne, it is important that you are washing your face two times every day because there are impurities, excess oil, and dead skin cells on the surface of your skin that need to be removed. However, washing more than two times a day can have the opposite effects on you. It is important to use warm water (it should not be hot) on your skin with a gentle facial cleaner. Using products with harsh chemicals can cause irritation and inflammations. Here is the list of Facing Acne of the best facial cleaners that are proven gentle and effective. 
2. Moisturizing is Important
There are acne products that can cause dryness, therefore, you will need to choose a moisturizer that will prevent skin peeling and minimize dryness. When looking for a moisturizer make sure it says “non comedogenic” on it as this will mean that this will prevent acne. 
3. Try Getting a Hold of Over-The-Counter Products
You will not need a prescription to get these products. You must look for products that have salicylic acid, lactic acid, glycolic acid, or benzoyl peroxide as they can prevent acne by drying it out. Since they have the ability to cause peeling and dryness, start with small amounts. After getting used to it, you can begin using it more often and different portions. 

If you have sensitive skin, be careful when using these products.
4. Avoid Using Makeup
It is recommended to avoid wearing makeup (especially foundation) when you are breaking out. However, if you choose to wear it you need to make sure you are removing it properly later on.

Try using oil-free cosmetics, as they will not have many chemicals or dyes in them. Before applying or purchasing makeup for your acne-prone skin, check to see if the product has “non comedogenic” written on it. 
5. Pay Attention to Hair Products
Avoid using fragrances, pomades, and gels on your hair, as they tend to block pores and irritate your skin if the product comes onto your face. Opt for mild shampoos and conditioners as well. It is true that oily hair can cause skin to be oilier; therefore, those who have oily hair must wash their hair more often. If you have long hair, make sure it is away from your face.
6. Do Not Touch Your Face
When you keep touching your face, you are causing bacteria to get on it and you are inflaming your skin. That is why it is suggested to never pick on pimples or pop them because they can lead to scarring and infections. 
7. Keep Your Skin Protected From the Sun
The sun has ultraviolet rays that cause redness, inflammation, and post-inflammatory hyper-pigmentation. Some acne medications can make skin more sensitive under sunlight. Therefore, try limiting your time under the sun especially during 10am to 2pm. However, if you need to be under the sun make sure you are wearing protective clothing and wearing sunscreen. No matter what type of skin you have, it is important you wear it. The SPF must be 30 or higher, and it must be applied 20 minutes before stepping into the skin.
8. Feed Your Skin
Beauty experts claim that dark chocolate is good for the skin as it has properties that combat pimples. If you really want to eliminate all signs of pimples, make sure you are adding whole grains, fruits and vegetables to your diet because the fresher you eat, the better your skin and hair will be. Processed foods, sweet foods, and dairy products have the ability to trigger acne; therefore, you need to stay away from them. 

The most important thing to remember is that the more you stress about it, the worse it will get. If you wish to have flawless skin, keeping stress levels controlled is a point you cannot ignore.

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