Tag Archives: body and mind

How to take care of yourself at night?

After a long day of work or school, it’s important to take care of yourself before bed.

Taking care of yourself at night ensures that you wake up feeling refreshed and ready to tackle the day ahead. Here are some tips on how to take care of yourself at night:

Take Care of Your Skin

Taking care of your skin is an essential part of self-care. Before bed, make sure you remove your makeup and cleanse your face thoroughly. Apply a moisturizer that suits your skin type to keep it hydrated and prevent wrinkles and other skin problems. Don’t forget to use an exfoliating soap for the perfect beauty routine!

Unplug and Disconnect

We are constantly connected to our smartphones, laptops, and other devices. Before you go to bed, switch off all electronic devices or keep them away from your bedroom to ensure a peaceful and restful sleep. The blue light from electronic devices can disrupt our circadian rhythms and affect the quality of our sleep.

Create a Relaxing Environment

Your bedroom should be a peaceful and relaxing environment that promotes restful sleep. Make sure your room is dark, cool, and quiet. Use comfortable bedding and pillows that support your neck and spine. You can also use aromatherapy candles or diffusers to create a calming ambiance that helps you relax.

Practice Good Sleep Hygiene

Good sleep hygiene is essential for a good night’s sleep. Make sure you stick to a regular sleep schedule and go to bed and wake up at the same time every day. Avoid caffeine, alcohol, and heavy meals before bedtime as they can interfere with your sleep quality. Also, try to establish a bedtime routine that helps you unwind and relax, such as reading a book, taking a warm bath, or meditating.

Do Relaxing Activities

Engage in relaxing activities before bed to calm your mind and promote a restful sleep. You can try reading a book, listening to calming music, practicing yoga or meditation, or taking a warm bath. These activities help reduce stress and anxiety, which can interfere with your sleep quality.

In conclusion, taking care of yourself at night is crucial for your overall health and well-being. By following these tips, you can create a peaceful and relaxing environment that promotes restful sleep and helps you wake up feeling refreshed and energized. For the Silo, Bill Gordon.

WHY Meditation Is Science Approved Medicine

Ohm! There have been countless anecdotal claims about the benefits of practicing meditation since the Eastern tradition has become more popular in the West.

 Now, there’s plenty of Western-based scientific evidence to support them, says Dr. Matt Mumber, a radiation oncologist and co-director of a non-profit integrative oncology program. 

“Meditation is to the brain what physical activity is to the body. We’ve found meditation to be an important facet of health care, both for prevention and maintenance as well as in the treatment of disease, including cancer,” says Dr. Mumber, co-author with colleague and Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit,” (www.sustainablewellnessonline.com).

Mumber and Reed, who are co-facilitators of non-profit residential retreats for cancer patients, say one can experience sustainable wellness by developing a life practice grounded in the cultivation of awareness. This awareness is paying attention without attachment. The ability to be aware can be increased by a meditation tool called mindfulness.

“Life is a constant series of adjustments, matching your inner being with your outer doing,” Reed says. “One way to heighten your awareness is through practicing meditation.”

Mumber and Reed say there’s plenty of new evidence that the resulting sense of balance and peace is not just a psychological effect:

• Mindfulness meditation leads to increases in regional brain gray matter density: Recently published in Psychiatry Research: Neuroimaging, shows that measurable  changes in gray-matter density in parts of the brain associated with memory, sense of self, empathy, and stress occurred with study participants who meditated for 30 minutes a day for eight weeks.

• Meditation practitioners have longer attention spans: Published by the journal PloS Biology, a study analyzed people with three months of rigorous training and found that they gained a drastically improved attention span – not only longer, but less susceptible to internal or external distraction. They also showed improved memory and enhanced performance in several tasks, from driving a car to playing piano.

• Reduces stress and blood pressure: Presented to the American Heart Association by researchers at the at the Medical College of Wisconsin in Milwaukee and the Institute for Natural Medicine and Prevention, a study including 200 high-risk patients for heart attack found that meditation reduced their chances for heart attack by 50 percent.

Oncologist Matt Mumber co-author of Sustainable Wellness
Oncologist Matt Mumber co-author of Sustainable Wellness

“Studies involving people seeking to reduce stress and other problems in their lives via meditation will continue, as well as for those who want to enhance performance of various duties,” Mumber says.

“For those skeptical of the medical benefits of this Eastern practice, there’s now plenty of Western proof.” Matt Mumber, MD

Matt Mumber, MD, is a practicing board-certified radiation oncologist with the Harbin Clinic in Rome, Ga. He completed his radiation oncology residency at Wake Forest University Bowman Gray School of Medicine and graduated from the Associate Fellowship Program in Integrative Medicine at the University of Arizona. Dr. Mumber is past president of the Georgia Society of Clinical Oncology. He founded Cancer Navigators Inc, a non-profit organization offering cancer patients access to nurse navigation, social services and educational programs to support and augment the clinical care they receive. Dr. Mumber received the Hamilton Jordan Founders Award for involvement in statewide oncology activities and in 2008 he was named a Health Care Hero by Georgia Trend magazine. He serves on the editorial board for the journals Current Oncology and Journal of Oncology Practice and is on the board for the Society of Integrative Oncology. 

 

Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit
Yoga instructor Heather Reed of “Sustainable Wellness: An Integrative Approach to Transform Your Mind, Body, and Spirit

Heather Reed has been teaching Yoga since 1996. She expresses an integrative, adaptive approach and specializes in using Yoga and meditation techniques for people living with cancer, post-polio syndrome and other chronic illnesses. Heather received an Experienced Teacher Certification from Esther Myers Yoga Teacher Training Program and has had extensive training with senior staff of the Commonweal Cancer Help program and Dr. Dean Ornish’s Program for Reversing Heart Disease. She developed Yoga classes for cancer patients at The Wellness Community, Atlanta. Since 2008, she has been Yoga teacher and co-facilitator for the Residential Retreat Program for Cancer Navigators of Rome, Ga. For the Silo, Ginny Grimsley

Supplemental-  http://well.blogs.nytimes.com/2011/01/28/how-meditation-may-change-the-brain/

How to Have Much Better Digestive Health

Everyone experiences sporadic digestive symptoms such as an upset stomach, heartburn, nausea, gas, diarrhea, or dreaded constipation. Symptoms often go away on their own; however, they can cause major disruptions to your life when they occur frequently.

Fortunately, lifestyle and diet changes can have a positive influence on your gut health and some simple home remedies may ease discomfort.

In this article, we discuss a few ways that can help you to have better digestive health. Enjoy reading!

Stress management tips from an occupational therapy expert | HSC News

Relax (Manage Stress)

Anxiety and stress can affect the digestive system. Many people have a nervous stomach before a big event or important occasion, but sustained stress can affect the connection between the brain and the gut, causing continuing problems. There is a bond between physical and mental health, and reducing stress can positively impact both.

When you’re having a busy day, it can be tempting to rush your meals, but that can cause indigestion and stomach discomfort. Make the time to relax, especially before and after eating.

In addition, reducing stress by seeking support and making lifestyle changes may improve problems with digestion. It is well known that meditation, cognitive-behavioral therapy, acupuncture, and yoga have improved digestive symptoms.

Include Fermented Foods in Your Diet

Fermented foods are partially or wholly broken down by microorganisms such as bacteria. These microorganisms work to preserve food, and they can also benefit your gut health.

Kimchi-  Lactic acid produced by bacteria during fermentation creates a tangy, pungent flavor similar to that of sauerkraut.

Bacteria occur naturally in the gut. There are good bacteria that help digest food, but there are bad ones that can cause problems with digestion if there are too many in the body. Furthermore, fermented foods contain good bacteria (probiotics) that may help you maintain a healthy digestive system. You can easily increase your probiotic intake by incorporating these fermented foods into your diet: probiotic yogurt, sourdough bread, sauerkraut, kefir, or miso.

Probiotic yogurt is particularly known as a good choice in a fight with gastrointestinal disorders. Moreover, it’s an easy way to meet your daily probiotics goal, and it contributes to healthy gut flora.

15 benefits of drinking water and other water facts

Stay Hydrated

Low fluid consumption is a frequent cause of constipation. Experts recommend drinking 50–66 oz. (1.5–2 liters) of non-caffeinated drinks per day to prevent constipation.

An additional way to help fulfill your daily fluid intake needs is to include vegetables and fruits high in water, such as cucumber, zucchini, peaches, tomatoes, melons, celery, strawberries, and grapefruit.

The simplest way to digestive bliss: chew your food properly! | Alliance  For Natural Health

Chew Your Food

We all know digestion starts in your mouth. Your teeth break down the food into smaller pieces, and that way, they support the enzymes in your digestive system to also break it down better.

So keep this in mind next time you eat. Remember to chew your food slowly and make it ready for digestion!

To sum up, simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent, or even chronic digestive symptoms. In order to relieve some of these symptoms, try our suggestions from above. You will be surprised by the results!

Winners And Losers Around The World In School Lunches

School has ‘been in’ for awhile now. Does your child’s school lunches sound healthy to you? How do you think it compares to school dinners from around the world? And how much do school meals affect energy levels for post-lunch learning and does that have an impact on PISA test results?

Check out this infographic to discover what the school meals of other countries look like and how each nation scores on the PISA test. For the Silo, Dinah Makani.

around the world in school lunchboxes infographic
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Fast Track To The Future With Virtual Reality

Occulus Rift Xray ImageThe implications of what Virtual Reality can achieve are vast, and it is predicted that VR will seep into every area of our lives in the very near future. VR is not just a concept that excites the entertainment business, but has a very real presence in some of the world’s most essential industries. However, many people remain skeptical about the impact virtual reality will actually have and suggest that it is only an attractive concept for gamers. Although it is true that VR is a fantastic way to improve online gaming, it has already been used in the medical and manufacturing industries, proving that virtual reality is not just a tool for play. Others fear VR could replace physical social interaction and they are therefore reluctant to consider the many benefits it actually presents. By taking a selection of real-life situations in which virtual reality is already used, we can assess its impact and perhaps decide whether it is to be embraced or discarded.

Surgery

It may not surprise you to know that the health sector is one of the biggest users and advocates of virtual reality. VR is of exceptional benefit in surgical training, improving student skills whilst minimizing risk to potential patients. This type of training can improve confidence and allow students to explore surgical procedures and options that would otherwise be inaccessible to them during the initial stages of their training. Virtual reality is already used by surgical staff, trainee nurses, dentists, and in numerous other health settings, world wide, allowing students to quickly gain skills without putting themselves or other individuals at risk.

Therapy

The authentic nature of VR allows therapists to assist patients with certain phobias. VR promotes controlled environments which can quickly be changed or eradicated during a course of therapy. For example, a person suffering from arachnophobia would perhaps find it more helpful and less daunting to experience holding a spider via VR rather than in a real life situation, and of course, a virtual reality headset can be turned off immediately should the situation require it. Other phobias and aversions could be tackled through the use of VR, including water aversion, acrophobia (fear of extreme heights) or aviophobia (fear of flying).

Occulus Rift Hot Babe VR PornEntertainment

For some people, the online world is their only connection to society and if virtual reality gaming can help them continue to connect, then this can only be perceived as a positive thing. There is no denying that virtual reality is an amazingly entertaining concept and, when done well, is an excellent way to experience online gaming. Being fully immersed in a game is a highly attractive idea: whether it be one that takes you to a battlefield, or a game that allows you to feel as if you are actually being dealt cards at a plush casino in Vegas. Currently, gamers can connect with people from all over the world, or play slots in the comfort of their own home by visiting a site such as  www.luckynuggetcasino.com yet imagine the thrill of full immersion through the power of virtual reality.

Transport and Training

Again, we touch upon the benefits virtual reality provides to many aspects of training and, in this particular situation, to the world of transport. For years the aviation industry has been using simulations to help train pilots and virtual reality is a welcome advance in such training. VR flight training presents minimal risk to both the pilot and passengers whilst allowing pilots to experience the difficulties that may arise whilst being in control of the aircraft. The most spectacular example of virtual reality based vehicle training is perhaps that used by NASA to train its astronauts. The training includes various simulations including that of an astronaut having to perform repairs during zero-gravity conditions, as well as a simulated detachment from the shuttle with the astronaut having to use a powered backpack to return. NASA has even managed to use VR in space, keeping astronauts up to date with training whilst on a mission and it has been suggested that VR will be used to entertain astronauts in space in the future. Just imagine, you could soon be sharing your virtual poker table with the astronauts of tomorrow!

Supplemental- Gamers are talking about the Oculus Rift and the Playstation VR but the HTC Vive looks pretty sweet too!

A Musical Journey for Robots and their masters~ CLICK ME
A Musical Journey for Robots and their masters~ CLICK ME

Molds Pose Serious Health Risks Whether In Home Or Business

Ottawa, Ontario – To increase awareness against molds and their health impacts, Mold Busters has created a scholarship program which caters to select Canadian students. Molds are harmful organisms which grow as a result of water damage or excess humidity within the home or office. Whether it’s in the home or business, molds pose serious health risks and can spread fast, causing damage to the walls and furniture. Incidence of molds when not properly taken care of can consume the entire building and cause damaging health risks.

Describing the company, Mold Buster’s spokesperson said: “Mold and indoor air quality (IAQ) awareness is at an all-time high. Across Ottawa, Montreal and other larger cities, people are realizing that exposure to poor IAQ may be triggering recurring physical symptoms, such as sneezing, coughing, skin irritation and other allergies. It’s time to take action against indoor air pollutants like mold, asbestos and VOCs. We are Mold Busters, a reputable mold inspection and mold remediation company that offers comprehensive testing and removal services in cities all over Ontario and Quebec.”

The Ottawa-based mold removal company, Mold Busters, launched the biannual writing contest, an Environment Scholarship Program (https://www.bustmold.com/mold-busters-scholarship), for Canadian college and university students in a bid to raise awareness regarding the harmful effects of mold and of poor indoor air quality (IAQ). Students from any program in all Canadian post-secondary institutions are encouraged to submit an expository essay to qualify for the scholarship. The essays subject is based on mold, asbestos, or other indoor air pollutants. Participating students should explore causes and effects of air pollution on building structures and human health, and can also discuss the various remediation techniques and practical prevention tips.

Mold Busters since its establishment in 2005 has been concerned with the testing and removal of molds and other air pollutants from the indoor living environment thereby ensuring that the indoor environment is both healthy and safe for habitation. The company is certified by the National Association of Mold Professionals (NAMP) and operates in strict adherence to the IICRC remediation guidelines. Services offered by Mold Busters include inspection of homes in Ottawa and other neighboring cities as far as Montreal with the mission to provide fast and accurate information which will aid timely decision in combating incidence of mold. Additionally, Mold Busters offers testing services and a variety of remediation services including mold remediation, asbestos removal, ozone cleaning, and attic insulation removal.

Supplemental- Mold In Workplace Buildings- Ontario Ministry of Labour

 

Neuroband Clothing Gives Athletes Measurable Performance Boost

What Do Peyton Manning, Dwight Howard, and Diana Nyad Have in Common? They all rely on performance-enhancing technology. Forget drugs that boost performance but cause health problems – and get athletes stripped of medals, titles and anything else they’ve earned.

alignmed system

Professionals and amateurs alike have discovered a new technology, Neurobands, to optimize their performance on the field and alleviate pain from current and prior injuries. Developed with the help of a 16-member team of physicians, trainers and other specialists, Neurobands mimic contractions that stimulate neuron pathways in specific muscles so they continuously adjust muscle balance to keeping the skeleton in alignment.

“Broncos quarterback Peyton Manning, who’s had repeated neck and back injuries and multiple surgeries, now has eight therapeutic shirts with built-in Neurobands and wears them pretty much every day,” says Bill Schultz, who brought the technology to market via his company, AlignMed, www.alignmed.com .

“Houston Rockets center Dwight Howard began wearing MyLign shirts after suffering a torn labrum [shoulder injury] in January 2013 when he was with the Lakers. The National Basketball Association approved it as a medical device.”

Is this where we are heading? Hi-tech clothing that approaches Batman's body enhancements and armor? Could be. CP
Is this where we are heading? Hi-tech clothing that approaches Batman’s body enhancements and armor?

And Diana Nyad wore one when she made her record-breaking swim from Cuba to the Keys last year,” he says.

Nyad, who injured her shoulder in her 2011 crossing attempt, can be heard asking during a training session, “When are we gonna put my shirt back on?” in the 2013 documentary, “The Other Shore: The Diana Nyad Story.”

How and why do therapeutic posture shirts work? Schultz explains.

• Body alignment and good posture are the key recognizable characteristics of human health and a fundamental requirement for performance.  The skeletal system will best support the weight and forces put on the body using the least amount of energy when it is correctly aligned. However, many people, including professional athletes, have a difficult time maintaining perfect alignment, or posture, either because they’ve had an injury that impedes it or because they’re unable to do so without making a conscious effort. “These shirts are actually even more helpful and effective for people who sit at desks all day, since they tend to sit with their head forward,” Schultz says.

• Compression shirts don’t perform the same function. Compression shirts are designed to indiscriminately squeeze regional body parts. The only scientifically validated benefit is increased blood flow in the legs when certain regions are compressed, Schultz says, adding compression garments tend to be worn more for an aesthetic the wearer hopes to achieve.

• Correct alignment improves blood flow and reduces stress on joints. Increased blood flow improves muscle strength. In one of the independent studies done on AlignMed Posture Shirts, the University of Southern California tested pitchers’ velocity, accuracy and throwing arm physiology when wearing the shirts and when wearing their usual game day undergarments. Velocity increased 1.47 mph and an overall 23.5 percent improvement in accuracy. “Reducing the excess force on joints cuts down on fatigue, the No. 1 cause of injury,” Schultz says.  For the Silo, Ginny Grimsley.

About Bill Schultz Bill is founder and president of AlignMed, www.alignmed.com , a leading research-based innovator focused on the mechanical, neurological and aesthetic functions of posture. Through clinical studies and with the help of the AlignMed Advisory panel of 16 physicians, trainers and other specialists, Schultz has helped deliver critical information on the benefits of a proper posture to universities, medical clinics, physical therapists, strength coaches, the Air Force Academy and professional athletes. In September, Schultz received a Certificate of Special Congressional Recognition for “outstanding and invaluable service.”

Supplemental- the S3 Brace: