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Put an Emphasis on a Good Night’s Sleep to Perform Better at Work and Enjoy Life More
A good night’s sleep is crucial to maintaining a healthy mind and body. Not getting enough sleep will not only damage your physical health, but it’ll also damage your mental health.
When you lack a decent amount of rest, it takes a toll on your body. Not getting enough sleep can weaken your immune system, put you in danger while driving to work, cause you to have high blood pressure, put you at risk for getting diabetes, cause unhealthy weight gain, give you higher chances of having a stroke, and can even increase your chance of getting some kinds of cancer.
Your mental health also suffers when you’re always drowsy. Lacking proper rest will wreck your ability to think straight, making your work life so much harder than it needs to be.
It also makes you more likely to not be able to remember crucial details that you might need in order to write a paper or give a good presentation during a meeting. Without sleep, your mood also decreases and can make you anxious, depressed, and more likely to get annoyed easier.
If you constantly aren’t getting enough sleep, you can develop long-term anxiety, depression, and even paranoia. Not getting enough sleep affects your work life by making you unable to concentrate.
This means you’ll forget everything you heard in any meetings you went to, which will stunt your ability to get your work done in a way that meets your boss or clients’ expectations.
Sometimes it’s difficult to naturally get yourself back on a good schedule, especially if you have to stay up late for work or your family. However, there are some things that you can do during the day to help ensure that when your head hits the pillow, you won’t be restless and you’ll be able to get a full, good night’s sleep.
Try to not drink or eat anything with caffeine in it past noon, stick to your same work schedule on weekends and holidays to make sure you don’t get off track, don’t go on your phone or computer before bed, and try to spend about an hour or so before bed doing relaxing activities like reading, taking a nice bath, or even doing some meditation.
Getting a good night’s sleep will not only benefit your ability to be a stronger worker, but it will also keep you healthy both mentally and physically. Try different methods to see what works for you in order to be able to go to bed at a normal hour depending on when you need to wake up for work.
Homemade face masks and face coverings, from hand-sewn cloth to bandanas and rubber bands, are now urged when in public. But they may not be effective at preventing coronavirus...
In an unprecedented move, Google has publicly released a series of COVID-19 Community Mobility Maps, utilizing location history data from users around the world to present insights into how people are moving around local communities. The data is presented to highlight how social distancing and shelter in place measures are changing people’s behaviors...
In this episode of the podcast, Sam Harris speaks with Nicholas Christakis about the coronavirus pandemic. They discuss the likely effects on society, proactive vs reactive school closures, community transmission, false comparisons between coronavirus and flu, the imperative of social distancing, the timeline of the pandemic, Trump’s political messaging, the widespread distrust of expertise, the importance of “flattening the curve” of the epidemic, the possible failure of our healthcare system, gradations of personal response to this threat, and other topics.
Nicholas A. Christakis, MD, PhD, MPH, is the Sterling Professor of Social and Natural Science at Yale University, where he directs the Human Nature Lab and is the Co-Director of the Yale Institute for Network Science. He was elected to the National Academy of Medicine in 2006, the American Association for the Advancement of Science in 2010, and the American Academy of Arts and Sciences in 2017. He is the author of the New York Times bestseller, Blueprint: The Evolutionary Origins of a Good Society, and known for his research in the areas of social networks, biosocial science, behavior genetics, and public health.
here's the link to his website http://www.humannaturelab.net/
Click here https://samharris.org/podcasts/190-respond-coronavirus/ to listen to this (free) essential episode
Our lives can get really hectic these days. We’re constantly trying to keep up with everything and stay organized, but it’s not easy. Nobody wants to drag around a journal to keep track of their emotions along with a planner and calendar and all sorts of other stuff.
Luckily, there are a wide variety of apps that can help you alleviate stress in a variety of ways. The first kind of stress relief app you might come across are those that help with meditation.
Meditation is a very good way of relieving stress, allowing you time to clear your head, collect your emotions, and think clearly. It emphasizes deep, slow breathing to help lower your heart rate as well, which is another contributing factor of stress.
Guided meditation apps will help you learn to meditate properly by displaying breathing techniques along with calming sounds, music, and images. This makes meditation a lot easier to pick up and is more interesting and interactive than just sitting in silence for a little while.
Another major type of stress relief app helps you keep track of your emotions. They’re essentially little journals in which you can log what’s stressing you out or how you’re feeling about certain things.
Being able to visualize what’s stressing you out by writing it out is a huge help and is much more effective than just keeping it in your head. You’re also able to look back on older entries so that you can track the state of your emotions over time.
A slightly different kind of app that will help your stress is anything that helps you with planning. Disorganization can quickly lead to you being stressed out, with things suddenly popping up that you forgot about and forcing you to scramble and figure out a plan on the spot.
Instead of just having your week kind of planned out in your head, planner apps are a convenient way to help you lay it all out clearly as soon as possible. For example, if a friend of yours wants to grab lunch on a certain day the following week, you’ll be able to log it right then and also check to see if it interferes with anything else you might have going on.
Another major benefit of these planners is that they can send you alerts, letting you know a few hours or days in advance about something that’s coming up. Time management is a huge stress reliever in this fast-paced world.
Yes, you can get your hair to a mermaid-worthy length.
1. Remember that it can’t grow overnight.
Unless your scalp unleashes new strands like a Chia Pet, gaining new length is going to take time. “Hair typically only grows about a quarter of an inch — to a half an inch max — a month,” says celebrity hair stylist Mark Townsend, who helped Ashley Olsen grow out her asymmetric bob to past her waist. “And that’s only if it is super-healthy and doesn’t have a ton of split ends.” The bottom line: practice patience.
2. Ironically, a scissor is your friend.
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Although getting regular trims to snip splits won’t make your hair actually grow faster, it will keep tips looking healthy and prevent splits from working their way up strands, requiring you to chop hair off more often. “If you wait so long that splits are causing your hair to break off high up on the strand, your hair will actually be shorter than if you get consistent trims,” Townsend says, who suggests asking your stylist to take around just an eighth of an inch off every 10 to 12 weeks to prevent extreme split ends before they start.
3. Use conditioner every time you shampoo.
“If your hair is wet, that means you have to condition it,” Townsend says. “Over time, from coloring and heat styling, strands start to get thinner at the bottom.” Conditioner helps replace the lipids and proteins inside the hair shaft, “as well as seal the cuticle to help prevent more damage from happening so that you can get your hair to grow longer and look healthier,” he says…
Sweaty hands, underarm wetness and stains on clothing and beads of sweat on the forehead are all signs of excessive sweating. Sweating is necessary to control the body’s temperature, but in some cases the system overproduces, rises to a high level and occurs at inappropriate times.
This is what’s formally known as hyperhidrosis. The areas of the body most affected by hyperhidrosis are the face, hands, armpits, trunk, feet and scalp. The condition usually begins during childhood years or early adolescence and becomes worse as time goes on – possibly for the rest of your life.
Excessive sweating is an embarrassing condition, especially during social and professional activities and intimate relationships may also be greatly affected. There are two types of hyperhidrosis – primary (idiopathic) and secondary.
Primary hyperhidrosis occurs more often than the secondary type and is usually centered in the hands, scalp, armpits, face and feet. Secondary hyperhidrosis is usually caused by a physical condition such as menopause, obesity, hyperthyroidism, systemic malignant diseases, treatment (endocrine) for a malignant disease and some psychiatric disorders.
Remember that sweating is a normal response to heat and meant to cool down your body. Running a fever is sometimes a trigger for sweat to break out as your body temperature rises and needs something to cool it down.
You might suffer from hyperhidrosis because of genetics that caused you to have more than normal sweat glands in the feet, hands and armpits or because of overactive sweat gland nerves. Occasionally, there may be another condition that can be causing excess sweating.
Causes and Symptoms of Excessive Sweating
Other than simple genetics, there may be medical or physical conditions that cause hyperhidrosis. Some can be tested and treated easily and the problem eradicated. Excessive sweating is usually characterized by a sudden onset without reason – such as a hot atmosphere or exercise.
You’ll know if you have hyperhidrosis if the palms of your hands and soles of your feet are constantly damp, you suffer from sweating that drenches your clothing, have macerations (soaking) of the skin, discoloration of the skin where you sweat most, or have cracked and scaly skin and foot odor.
Some medications may contribute to hyperhidrosis. Psychiatric prescriptions and meds used for high blood pressure problems may contribute to excessive sweating problems. Medications used to treat dry mouth, some supplements and a few antibiotics may also cause the condition.
Hyperthyroidism is another condition which may cause excess sweating. This condition causes the body’s chemical system to rev up past normal stages, producing too many thyroid hormones within the body. The result could be excessive sweating.
Testing is available for hyperthyroidism and the optional treatments include certain medications, surgery and iodine radiation. The symptoms of hyperthyroidism vary and excessive sweating may not occur until the condition is extremely manifested.
Many women complain about the sudden onset of excessive sweating problems during menopause. The problem is sometimes called hot flashes and they affect over 75% of women during and just before other menopausal symptoms.
Scientifically, these hot flashes are likely caused by swings or decreases in a woman’s drop in estrogen levels, when the menstrual period stops. Some women have such severe excess sweating that they drench their clothing.
Certain types of cancer such as Non-Hodgkin’s and Hodgkin’s lymphoma may cause sweating. Other cancers sometimes involved in hyperhidrosis include leukemia, bone and liver cancers, carcinoid tumors and mesothelioma.
Doctors believe that the body’s reaction to cancer by sweating is caused by the body’s attempt to fight off the invading cancer. The sweating becomes more pronounced as the cancer becomes more advanced.
Diabetes, types 1 and 2, are also known causes for hyperhidrosis. Other glucose control disorders such as hypoglycemia (extremely low glucose levels) and gestational diabetes may also contribute to the problem.
Sometimes, psychiatric conditions such as stress and anxiety can cause hyperhidrosis. These disorders may cause the body’s temperature to rise, leading to excess sweating. The drugs used to treat psychiatric problems may also lead to overactive sweat glands – plus withdrawal symptoms of stopping the use of alcohol and opiates or other, illegal substances may cause hyperhidrosis.
If you’re suffering from one or more of the above conditions, you may experience certain symptoms. For example, your face and scalp may be the main areas of the hyperhidrosis condition.
You may experience embarrassing blushing and your self-esteem may suffer as a result. Sweating profusely in the thigh, torso or leg areas occurs less frequently than in other areas of the body and may be part of the excess sweating going on in other body parts.
Sweating of the hands is one of the most embarrassing conditions because they’re used more than other body areas. Social contact (and even the profession you choose) may be affected by hyperhidrosis primarily occurring in the hands.
Besides the sweat problem, your hands may also feel cold and take on a blue discoloration, further limiting social contact. Feet sweating is also a condition which may be associated with sweating in other parts of the body.
Under the armpit may also cause distress in the form of wet clothing and stains. A strong odor may also develop, causing embarrassment and social withdrawal. It’s a humiliating and stressful situation for anyone going through it.
Treatment Options for Hyperhidrosis
Although sweating is a natural process by which the body eliminates toxins and acts to cool the body, it becomes a disorder when the excessive sweating causes embarrassment or might be a sign of a more serious medical problem.
Before treatment, the underlying reason for hyperhidrosis must be diagnosed. Sometimes, it’s a simple task. The excessive sweating may be clearly caused by such medications and treatments as hormonal therapy for hot flashes.
Those being treated for loss of estrogen may try super-type of antiperspirants such as Drysol. Iontophoresis (ionization) may also be a remedy. Ionization is a process which involves electrical current (from a machine) letting ions flow in the areas where excess sweating is prevalent.
Botulinum toxin (BOTOX) is also found to be effective for some people who suffer from hyperhidrosis. It works by blocking the signals from the brain which are received by the sweat glands. The injections can be given in the hands, face, feet or armpits.
Surgery may also be an option for those suffering from severe hyperhidrosis. Also known as endoscopic thoracic sympthectomy (ETS), the surgery acts to cut off the nerve impulses which cause the sweat glands to produce sweat.
The glands helped by this surgical process are found in the palms, armpits and face and address the junctions where the nerves meet. The surgery is simple, requiring one incision of about a twelfth of an inch per side.
One procedure that requires minimal surgery is to remove or eradicate the sweat glands. A small incision is made and the sweat glands or cut or scraped away – or you can elect to use a laser device just under the skin to destroy the glands causing the problem.
Another way to remove sweat glands without surgery is by a healthcare provider using a probe which is held just above the skin. The probe discharges a small amount of electromagnetic radiation to completely destroy the sweat glands.
Your doctor may discuss the use of anticholinergics to ease a hyperhidrosis problem. This type of medication is antimuscarinic or anticholinergic and acts to block the nervous system’s natural chemical (acetylcholine) which activates the sweat glands.
Hyperhidrosis can be challenging to manage and treat, but it can be done if you take the time and effort to seek out what works for you. There is no one size fits all solution, since everyone has different causes and different responses by their body to treatment.
Alternative Treatment and Lifestyle Changes for Hyperhidrosis
Some simple lifestyle changes may help the symptoms of hyperhidrosis when there’s no obvious reason for the condition. It likely won’t cure the condition, but you may learn to manage it so you’re not always embarrassed. There are some easy ways to ease the symptoms.
Food and drink that trigger excessive sweating include spicy foods and alcohol. Also, avoid tight clothing and wear cotton clothes rather than man-made material such as polyester. Use antiperspirant rather than just deodorant in the armpits.
Wear socks that are especially designed to absorb moisture and are made of natural, rather than man-made, fibers and change them often during the day. Your shoes should be made of leather and pairs should be alternated each day.
You can use armpit shields to soak in excess sweat and protect your clothing from stains. If the antiperspirant you’re using doesn’t work, ask your doctor to prescribe a stronger one for you.
Try taking two teaspoons of natural vinegar mixed with a teaspoon of apple cider vinegar three times a day – either on an empty stomach or about thirty minutes after a meal.
Sage tea has been tested and found to help excessive sweating in the armpits. Simply brew some sage in warm water, let cool and then drink it down. It’s loaded with vitamin B and magnesium which calm overactive sweat glands. Green tea may also be an effective herbal remedy.
Use cut slices of potato to rub in your armpits and other areas of excessive sweating. Drink a glass of fresh tomato juice each day to calm the sweat glands and also consider using witch hazel as an antiperspirant. It dries the areas that sweat the most.
Try coconut or tea tree oil on the sweaty areas for a natural fix. Add camphor to the coconut oil and use the tea tree oil at full strength to take full advantage of its natural astringent powers. For sweaty palms, try the tannic acid found in plain black tea by steeping some bags in boiling water, and when the water cools, dip your palms in it.
Add grapes to your diet every day for the antioxidants needed to balance your body temperature. Drink wheatgrass juice to neutralize acids in the body and get a large dose of vitamins, folic acid and protein to help calm overactive sweat glands.
Cornstarch, baking soda and salt are natural drying remedies. Mix the cornstarch and baking soda and apply under the arms after a thorough cleansing. Wash it off about thirty minutes after the application. Or, mix a tablespoon of salt with some lime juice and massage into your hands if you suffer from sweaty palms.
Other homeopathic remedies you should check out for hyperhidrosis issues are silicea for clammy feet, calcarea (if obesity might be the cause of hyperhidrosis), botulinum for armpit sweating and acidum hydrofluoricum if your sweat comes with an unpleasant odor.
Simple lifestyle changes you can make on a daily basis may solve your hyperhidrosis issues. For example, drink copious amounts of water each day and cut down on your caffeine intake.
Avoid stress and anxiety as they’re prone to trigger sweat glands. Also avoid hot drinks, spicy and sugary foods – and of course, never use alcohol drugs or cigarettes if you have a hyperhidrosis problem.
Keep your armpits and groin areas shaved and don’t use high-powered deodorants and soap. Avoid hot baths and try to always keep your body temperature cool. Make sure you wear natural fiber clothing (such as cotton) rather than synthetic fabrics like nylon.
Anything you’re eating, doing or wearing that triggers excessive sweating issues should be avoided. If you begin to feel self-conscious about a hyperhidrosis problem, try natural remedies first and then seek help from your healthcare provider.
First, the problem must be correctly diagnosed – and then, there’s usually a remedy for the particular problem and you can find the particular method that will work for you. Help is readily available.
Don’t despair if you can’t find an immediate remedy for your hyperhidrosis issue. There’s plenty of information and help online to assist you in dealing with and seeking the proper solution for the problem.
Hyperhidrosis isn’t a problem you have to live with. Many have been helped by following one or more of the guidelines or products (including surgery) that are listed in this report.
All cholesterol is not equal. It comes in healthy and unhealthy forms, and doctors have long advised people to cut back on the bad cholesterol, LDL, found in red meats and fried foods. The good kind, HDL, pulls out the LDL that builds up on blood vessel walls and raises risk for a heart attack. Upping levels of HDL may therefore protect the heart from damage.
That’s the theory, but studies looking at HDL levels and heart disease events haven’t always shown that higher HDL levels lead to lower risk of disease. Scientists may finally know why. In a new study of nearly 300 people at high risk of heart disease, published in the journal Circulation, researchers found that just having high levels of HDL may not be enough to make a heart healthy. But the Mediterranean diet may help HDL to work more effectively.
The people in the yearlong study were randomly assigned to eat either a low-fat diet with little red meat and plenty of fruits and vegetables, or one of two versions of the Mediterranean diet: one enriched with olive oil and the other with nuts. After the year, the researchers compared the blood cholesterol levels of the participants to their starting levels. They found that only the people who ate the low-fat, non-Mediterranean diet lowered their total and LDL cholesterol levels, but that the people eating the two Mediterranean diets had better-working HDL…
Good posture is directly related to good health. It’s as simple as that. Better still, by maintaining good posture, one’s muscles, bones and ligaments function cohesively for a healthy and long life. With proper alignment, this also ensures that all the organs in the body work properly too.
Conversely, bad posture tends to have the opposite effects, with the current emphasis on ergonomics.
The most plausible reason for this attention is that since people who spend their time in an office have been known to end up with back pain and/or carpal tunnel syndrome. So, yet again, the importance of posture, which is one of the leading causes of back pain, cannot be understated.
But before we delve into this aspect of the importance of a good posture, let’s first define what a good posture is.
Posture is considered to be alignment and positioning of one’s body in respect to gravity. Good posture ensures that the force of gravity acts on all parts of our body evenly. This doesn’t happen when we have a bad posture and so can cause numerous problems.
And almost immediately one can see the benefits of maintaining a good posture, no matter whether it pertains to standing, sleeping, walking or sitting – especially when it has been documented that you can lose almost 10 pounds in weight (if you’re overweight) just by maintaining a good posture.
Yet there are other benefits that will make clear how important it is to maintain a good posture at all times.
Better posture almost immediately reduces the possibility of injury and thus, improves overall physical performance, balance and agility. Since the maintaining of the right posture is also a big point to be noted in exercise, recovery from the muscle soreness of physical exertion is much better when one is able to maintain good posture throughout the routine.
What makes the importance of posture even more apparent is the fact that good posture not only increases lung volume, it also strengthens our muscles and bones. Yet it’s not just the upper body that benefits but also our extremities as well.
The lower back, hips and knees are also affected by the uneven distribution of gravitational pressure and can sometime leads to arthritis, bone spurs and fractures – since it wears down the bones and cartilage in our feet and also increases wear and tear on our lower back and hips.
If you aren’t sure whether you are maintaining the right posture or feel the need to correct your posture, taking the advice of a fitness professional in the form of exercise can quickly adjust that.
But no matter what: maintaining the right posture is vital to a longer and healthier life.
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Throughout the centuries, people all over the world have used meditation to transform their lives. They have used it to improve their health and to better manage their emotions. However, there is more to meditation that meets the eye. It can improve many aspects of your life.
Here are some of the ways that meditation can change your life:
Meditation can help you make better decisions. You won’t be operating on autopilot. You will gain better control of your mind. You become more aware of what’s going on in your life and you can make the necessary changes to transform it.
Meditation helps you become more loving and compassionate towards yourself and others. If you’re one of the many people who have the tendency to put themselves down and you want to change the way you have been treating yourself, meditation can help you stop thinking on autopilot and start being more aware of your inner dialogue. You will then start telling yourself more positive things. When you give yourself more love and appreciation, you will find it easier to love and appreciate others.
Meditation can help you banish anger, fear, and other negative feelings. When you meditate and try to be more positive, that doesn’t mean that you have to ignore or repress your negative feelings. On the contrary, meditation allows you to confront these feelings without shame or judgment toward yourself or others. Confronting these feelings will help you to know yourself better, accept yourself just as you are, and work towards overcoming these negative feelings.
Meditation can help you have better relationships. It can help you be truly aware of the present moment. This helps you to be a good listener. You also stop being judgmental and be more forgiving because you no longer see them as they were in the past. You give others the freedom to be who they are without burdening them with expectations for the future.
Meditation can help you to be more productive. It helps you focus by helping you to be clear about what you need to do at the present moment. That way, you won’t overwhelm yourself by thinking of all the things that you need to do or try to do things all at once.
It helps you have a laser-like focus while you do things one at a time. It also helps you finish your work a lot faster because you are not distracted by anything in your environment or by intruding thoughts.
Meditation can help you stop worrying. Worrying is thinking about the worst that can happen in the future. Meditation helps you focus on the present moment. As the hunas of Hawaii would say “Manawa; now is your moment of power.” You can exercise some control over your future by being in the present moment.
Meditation leads you to acceptance. People often say, “Life is unfair.” Meditation helps you look at your present situation without judgment. When you accept life just as it is, it is only then that you can transform it for the better.
Making positive changes will be easy because you will then be in the path of least resistance.
If there is a particular area in your life that you want to transform, the best form of meditation can practice is guided meditation. It is easier than meditating all by yourself because, when you listen to your guide, you are less likely to get distracted. More importantly, guided meditation sessions are designed by experts to help you attain a specific goal making it easier for you to change a behavior or attitude which then leads to transformation.
It is no wonder that guided meditation is sometimes called “the lazy man’s” meditation.