Sleep is one of the best natural ways to grow taller. When i was a kid, i remember my mom always say "Go to bed early so you'll grow up fast". I think most of us had experienced that when we were a kid being forced by our parents to sleep early at night or even at the middle of the day in order for us to grow taller fast. How many of us would have followed if we only knew that sleep is the simplest way we can increase our height.To increase the human growth hormone that your body produces during sleep it is important that you avoid eating heavy meals and even snacks before you finally go to bed. Several studies have shown that doing exercises or fasting two hours before finally going to bedtime can help human growth hormone production. The point is to prevent having surge of insulin that can suppress the secretion of growth hormone. It has been found that the largest amount of growth hormone is release during the first 2 hours of sleep and by having a surge of insulin during this time you miss out on that extra resource. To avoid this, just eat your foods 2 to 3 hours before going to bed.
if you really want to grow taller keep in mind that every bit of effort helps. The foods that you eat, your stretching exercises routines and getting uninterrupted 8 hours of sleep every night.
Falling asleep quickly involves two things: a tired body and a calm mind. Without both of these things, you will not fall asleep! No matter how tired your body is, if your mind is not calm, you will lie awake in your own private hell. Learning how to fall asleep fast requires calming your mind.
Massive problem here. There are a million mind-calming methods out there, from self-hypnosis to meditation to breath work protocols, but rarely do they help the chronic insomniac. Why? Because a cranky little brain region called the Default Mode Network (DMN), responsible for what is commonly known as autopilot thinking, is more powerful than mind management techniques.
Autopilot thinking: Lying in bed with your mind churning endlessly on the problems of the day. Scientists have discovered that the DMN is responsible for this steady stream of thoughts that won’t turn off, according to the March 2010 issue of Scientific American. With the DMN active and creating an ocean of mental commotion, sleep is impossible, no matter how tired your body is.
The key to how to fall asleep fast, then, is to turn off the DMN. When you do, your mind instantly calms down and your body relaxes. Can this be done? It turns out that it can be done quite simply. In fact, it is so simple to turn off this powerful brain network that medical researches did not believe the results of studies that proved it (Scientific American) Better still, when you do turn it off, you fall asleep quickly.
The key is to find what series of events deactivate the DMN so you can rest.
It turns out the key to calming the mind and learning how to fall asleep fast is not an internal process. It is an external process. In other words, you cannot quiet the mind with the noisy mind. You have to go elsewhere! In this case, you need to stop focusing your attention on your inner mind and begin to tune in to where it is calm and quiet – outside the mind. When you do, the DMN disengages (yes, this major brain network actually turns off, as measured by fMRI scans) and you fall asleep.
Here’s the method for how to fall asleep fast:
1. Take a deep breath and choose some mundane external sound to focus on. It could be the sound of a fan, or of distant traffic, the refrigerator motor, the air conditioner – any consistent and mundane sound.
2. Do nothing but tune into that sound. Just listen to it. That is all!
When you engage your attention toward an external, meaningless noise, the brain’s autopilot function turns off. Your mind calms down. You sleep. Try it.
By turning off the part of your brain responsible for creating the inner commotion, noise, tension and mental activity associated with primary insomnia, you can learn how to fall asleep fast. Simple.
If this simple technique does not work for you after some practice, then one of the following may apply:
1. You do not have primary insomnia, but another issue, such as RLS, sleep apnea, etc…
2. You have slightly more complex internal concerns, which requires one level deeper intervention with the DMN.
I will follow up with more information soon!
A Natural Approach to Treating Hypertensi
By Felicia Briones-Colman, MDHigh blood pressure affects approximately 25% of the adult American population, with two million new cases being diagnosed each year. It is one of the leading causes of disability or death due to heart attack, stroke and kidney failure.
There are two types of hypertension: essential (primary) and secondary hypertension. Primary hypertension is elevated blood pressure without a known cause and accounts for up to 90% of the cases of hypertension. Genetics are usually a contributing factor, but there is epidemiological evidence that hypertension exists almost entirely in developed countries. Data suggests nutritional factors, inactivity, obesity, stress and alcohol consumption may be the cause of what we label as essential hypertension.
Nutritional factors can significantly affect blood pressure. It is well documented that a diet low in potassium and high in sodium is associated with hypertension. In addition, vegetarians have lower blood pressure and a lower incidence of hypertension. Likely, these differences are due to a higher intake of potassium, complex carbohydrates, essential fatty acids, fiber, calcium, magnesium and vitamin C, less saturated fat, cholesterol and refined carbohydrates. Therefore it is imperative that all hypertensives, and those at risk for hypertension, should have a full nutritional evaluation, including laboratory studies measuring various vitamins, electrolytes, fatty acids and other nutritional markers.
A research study published in the Archives of Internal Medicine compared hypertensive individuals on a diet of monounsaturated fat (MUFA) given in the form of olive oil versus a diet of polyunsaturated fat (PUFA) given in the form of sunflower oil. The group on the MUFA had lower blood pressure and a decreased need for blood pressure medications. It is unknown how olive oil reduces blood pressure, but it may be its antioxidant polyphenol content is responsible.
Omega-3 fatty acids found in fish oil or flax seed oil have also been shown to reduce blood pressure in double blind studies. The omega-3 fatty acid eicosapentanoic acid (EPA) dilates arteries and thus lowers blood pressure. In addition, omega-3 fatty acids can prevent primary or secondary coronary heart disease, lower total cholesterol, triglycerides and LDL. They also increase HDL, the good type of cholesterol. Omega-3 fatty acid supplements should be a part of any treatment for hypertension. The dosage depends on the specific dietary intake of the individual and the results of serum blood tests.
Amino acids are the building blocks for the production of proteins in our body. Optimal levels of various amino acids are important to achieving normal blood pressure. The amino acid L-arginine is a precursor to nitric oxide which dilates blood vessels and lowers blood pressure. A study comparing an L-arginine supplemented diet with a control diet resulted in a lowering of blood pressure in the treatment group. Kidney function and fasting blood sugar also improved in the subjects who received supplementation.
Taurine, a sulfur-containing amino acid, also has anti-hypertensive effects. In a study published in the medical journal Circulation, taurine supplementation was found to decrease systolic blood pressure an average of 9 mm Hg and the diastolic pressure an average of 4 mm Hg. Taurine supplementation resulted in a significant decrease in plasma epinephrine. Individuals with hypertension tend to have higher epinephrine compared to people with normal blood pressure. Research shows taurine relaxes blood vessels by enhancing endorphin production, resulting in lowered blood pressure.
Individuals who need additional blood pressure lowering should consider the addition of botanical therapies. The botanical Arjuna Bark, from a deciduous tree found in India has been used for over three centuries in Ayurvedic medicine. Several studies have shown it significantly reduces systolic blood pressure. It also improves heart function and has no profound adverse effects even with long-term use.
Yarrow, a flower native to Asia and Europe is another very old medicinal plant. In a six month trial of blood pressure control in hypertensive subjects, yarrow was found to lower both systolic and diastolic blood pressure an average of 14 mm Hg. It also lowered triglycerides, LDL cholesterol and increased HDL cholesterol. Like Arjuna Bark there are very few side effects associated with yarrow but, as with all medications, it should be used under the direction of a physician educated in botanical medicine.
This is just a snapshot of what alternative medicine has to offer in the management of hypertension. With an increasing number of Americans being diagnosed with hypertension and conventional medicine failing to effectively control the problem, alternative therapies offer hope.
For further information on this subject call Dr. Briones direcly at (951) 514-9395 or contact her at Simply Wellness at (951) 304-9430.
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Osteoporosis adalah gangguan yang sangat umum mempengaruhi tulang. Pada pasien dengan osteoporosis, tulang mulai kehilangan mineral dan dukungan balok, meninggalkan kerangka rapuh dan rentan terhadap patah tulang. Sekitar 80 persen penderita osteoporosis adalah perempuan. Hal ini sebagian karena massa tulang mereka umumnya kurang dari pria, dan wanita cenderung hidup lebih lama daripada pria.
Patah tulang disebabkan oleh osteoporosis telah menjadi sangat mahal. Setengah dari semua patah tulang yang terkait dengan osteoporosis. Seseorang dengan patah tulang pinggul memiliki kesempatan 20 persen dari kematian akibat patah tulang dalam waktu enam bulan karena kondisi medis komplikasi seperti pneumonia. Banyak orang yang memiliki patah tulang osteoporosis yang terkait dengan meluangkan banyak waktu di rumah sakit dan di rehabilitasi. Sering kali, mereka perlu meluangkan waktu di sebuah panti jompo.
APAKAH OSTEOPOROSIS?
Osteoporosis berarti “tulang berpori”
Hal ini terjadi ketika tulang kehilangan kalsium Anda terlalu banyak dan menjadi lemah. Hal ini sangat sulit untuk mendeteksi secara klinis dan biasanya ditemukan hanya setelah patah tulang terjadi, atau jika seseorang menunjukkan ketinggian berkurang atau humping dari belakang, atau menderita nyeri punggung rendah.
Seseorang dengan osteoporosis memiliki tulang yang rapuh dan rapuh. Tulang-tulang rapuh dapat mematahkan sangat mudah dengan slip atau jatuh yang sederhana atau bahkan tanpa cedera sama sekali.
Baik pria maupun wanita bisa menderita osteoporosis, tetapi paling sering terjadi pada wanita setelah menopause (ketika periode bulanan berakhir).
Apa Penyebab Osteoporosis?
Tulang adalah jaringan hidup. Ketika kita masih muda, setiap hilangnya tulang mudah diganti. Pada sekitar usia 30, tulang kita adalah mudah diganti. Namun, seperti yang kita usia, tulang kurang dibuat dan tulang lebih hilang.
Setelah menopause pasokan tubuh Anda menurun estrogen dan laju pengeroposan tulang meningkat lebih jauh. Inilah sebabnya mengapa pasca-menopause perempuan lebih mungkin untuk menderita osteoporosis.
Ada juga faktor lain yang berkontribusi pada hilangnya tulang seperti penyakit, pengobatan dan pilihan gaya hidup.
FAKTOR RISIKO TERMASUK:
• Non-kekerasan Fraktur
• Menopause dini sebelum usia 45
• Seorang anggota keluarga dekat Anda yang menderita osteoporosis
• Underweight atau gizi
• Merokok / Minum terlalu banyak alkohol
• Tidak berolahraga banyak atau tidak mampu bergerak untuk jangka waktu yang panjang
• Tidak cukup kalsium atau vitamin D
• Beberapa penyakit / obat-obatan
BAGAIMANA MENGETAHUI JIKA PASIEN MEREKA MEMILIKI OSTEOPOROSIS?
Osteoporosis dapat dengan mudah dideteksi melalui prosedur rasa sakit disebut dual-energi x-ray absorptiometry (DEXA). Tes ini mengukur kerapatan atau solidness tulang, dikenal sebagai densitas mineral tulang atau BMD.
Ini menggunakan balok, tipis terlihat dosis rendah sinar-X melalui daerah bunga (biasanya tulang belakang lumbar dan pinggul) melalui dua aliran energi.
Membaca adalah berasal dan disajikan sebagai satuan-satuan gram per cm. ini akan memberitahu kita apakah ada osteoporosis apapun.
APA PENCEGAHAN / PERAWATAN PILIHAN?
Pencegahan:
• Latihan
• Obat
• Kalsium / Vitamin D Tambahan
Pengobatan:
• Hormon Replacement Therapy (HRT)
Tinggi risiko dengan penggunaan jangka panjang:
• Modulator reseptor estrogen selektif (SERMS)
• Bifosfonat
