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Habits of healthy and long life and longevity

When it comes down to it, a great portion of our efforts is in some way motivated by a desire to keep living – to survive. To this end, life is frequently spent always thinking of the future and missing out on the richness of the present moment. None of our worrying makes life last any longer; it just serves as an unpleasant distraction. In effect, we can spoil our experience of life through our efforts to hold onto it. Following is a list of the habits I consider most valuable for extending life.
Exercise:
Everyone knows the value of exercise. The human body is very responsive to physical activity or lack thereof. Simply put, it’s “use it or lose it.” I believe exercise that mobilizes every part of the body in every possible way is the best way to keep it in good shape. Yoga and dance are ideal for this. Exercise that focuses on building core strength and controlling energy flow is also a valuable tool for promoting long life.
Sleep:
Most people epidemically overwork and under sleep. A sufficient amount of good quality sleep can prolong life. Insufficient sleep is associated with an increased incidence of obesity, which is a major risk factor for several conditions that shorten lives. Insufficient sleep is also a major risk factor for accidents. If we’re not well rested, we’re running on lower than optimal resources; thus, we have a reduced capacity to deal with stress, decreased immunity, and a decreased “buffer” between us and the world – all of which impact our health.
Eating habits:
Reduce your consumption of sugar (and avoid artificial sweeteners). This includes all sugars – evaporated cane juice, agave nectar, fructose, high fructose corn syrup, maple syrup, honey, rice syrup, molasses, malt, etc. – and other refined carbohydrates, such as flour. It’s true that some of these are worse than others, but the point is, humans are just not built to handle the large amounts of sugar most of us consume. Our rates of sugar consumption have skyrocketed over the past few centuries, and our bodies have not been able to keep up. Sugar suppresses the immune system, taxes our adrenal glands and pancreas, promotes obesity and causes diabetes – the leading cause of blindness and amputations in the elderly.
Massage:
One of the chief benefits of massage is, of course, that it’s a safe forum for receiving tender touch. Then there’s its undeniable ability to alleviate stress, a known contributor to virtually all disease. Finally, massage is simply the most basic and valuable tool for physical complaints. I have seen countless headaches, backaches, and joint pains disappear from massage. I’ve even seen certain forms of massage resurrect flaccid limbs in multiple sclerosis and post-stroke. The fact that massage often feels good may be a curse. It has led to the stigmatization of massage as a “luxury item.” The truth is, it’s just good health care.
Conclusion.
Any steps we take to improve the quality of life are worthwhile regardless of how much life we have left. The lifestyle recommendations I have presented in this series are by no means the only way to live a long life. However, they are some of the most universally beneficial things humans can do – both for quality and duration of life. Furthermore, when we embrace these practices, and our experience of life becomes richer, we tend to become less concerned about longevity.

What Is Insomnia and Its Treatment

Insomnia is simply the inability to get adequate amount of sleep needed to wake up feeling refreshed and rested. It’s usually defined by the quality of sleep and how someone feels after sleeping. This is because different individuals require different amounts of good sleep. You can’t therefore define it by the number of hours an individual sleeps or how quickly someone dozes off. In regards to that, its symptoms include difficult concentrating on your duties during the day, daytime irritability, drowsiness or fatigue, sleeplessness, waking up very early in the morning and much more. Fortunately, there are many ways you can use to cure insomnia and the following are some of them:

1. Tackle Daytime Worries and Stress

Residual anger, stress, and worry from your day’s activities may make it difficult to get enough sleep or fall asleep at night. It’s therefore important to get some help with your stress management. For instance, if the stress of managing your family or work is keeping you awake, learning how to deal with stress in an effective way can help sleep quite better at night. Alternatively, talk over your worries with a loved one or friend during the day. This can help you relieve stress and even prevent you from rehashing your worries when you get to sleep.

2. Develop an Effective Bedtime Routine

Not only what you normally do during the day may affect the quality of sleep at night, but also anything that you do to prepare your body and mind for sleep can affect the quality of your sleep. In this case, make sure your bedroom is cool, quiet, and dark. Heat, noise and light can also interfere with your sleep. If possible, try using earplugs or a sound machine to prevent outside noise. A sleep mask or blackout curtains can also help you block out light. Additionally, avoid stimulating any stressful situation or activity before bedtime.

3. Adopt New Habits That Can Help You Sleep

Another way to cure insomnia is adopting some new habits that can help you sleep better at night, for instance, try to stick to your regular sleep schedule and avoid naps. Stop or limit drinking caffeinated drinks such as caffeine or alcohol at least 8 hours before bed. While drinks like alcohol may make you feel sleepy, it often interferes with the quality of sleep. Moreover, avoid late meals and get regular exercises. However, keep in mind that exercising regularly can help improve your sleep, but it is not a quick fix to insomnia.

Conclusively, don’t associate your bed with sleepiness; instead, associate it with sleeping. Refrain from using your computer or phone, reading, or even working in the bedroom. By keeping all these pointers in mind, you’ll definitely get better sleep at night.

Live Longer By Staying Positive

1. When you spend quality time with family and friends you can add years to your life almost effortlessly. This is according to research at Cleveland Clinic. “Feeling content about others lowers the production of cortisol, a powerful stress hormone that causes a multitude of illnesses, plus prematurely ages your tissues,” reported David Snowdon, Ph.D., professor of Neurology at Sanders-Brown Center on Aging in Kentucky.

2. Live Longer By Moving Your Body Frequently

This small change in lifestyle has the potential for numerous health benefits. A study in the European Heart Journal showed that standing up for as little as two minutes each hour can lower blood pressure levels which have been linked to heart disease. In another study from the University of Tennessee, researchers discovered that just getting up during TV commercials and walking around the house throughout the evening can burn as many calories as walking a mile.

3. Live Longer By Not Smoking

If you smoke and are trying to quit, your body will thank you almost instantly. To help you survive nicotine cravings, it’s important to increase the production of happiness hormones and lower overall stress and anxiety. Numerous “quit smoking” programs are available on the internet that offer 24/7 support to increase your success rate. The most popular is Quitnet.com while another is Women.Smokefree.gov, the National Cancer Institute’s online support for women.

More Tips to Living Longer

Well known author Dr. Buettner who recently published The Blue Zones: 9 Power Lessons for Living Longer from the People Who’ve Lived the Longest, identified nine common traits shared by people who live longer, healthier lives. He calls these traits the “Power of 9:”

1. Move Naturally – “Do your own house and yard work, go up and down your stairs with your laundry, knead your own dough,” Buettner advises.

2. Know Your Purpose – “Take time to recognize your values, strengths, talents, passions and gifts.”

3. Down Shift – “Relieve chronic stress by finding time each day to nap, meditate and pray.”

5. Plant Slant – “Eat mostly plant-based foods and small portions of meat no more than twice a week.”

6. Wine at 5 – “Drinkers live longer than non-drinkers. But moderation is the key.”

7. Family First – “Living in a loving, thriving family can add up to six years to your life. Work on a positive, committed relationship and stay close to your parents and grandparents.”

8. Belong – “Those with the most social connectedness tend to live longer,” Buetter says. “Be part of a group of healthy-minded, supportive people.”

9. Right Tribe – “Good friends have a positive effect on your longevity. Support them and adopt healthy behaviors together.”

Regular exercise and a diet of antioxidant-rich food gives us the opportunity to take control over how well we age and keep our bodies free from the diseases that are thought to be worsened by oxidation.

How to cope with stress with ease

Introduction

Everyone can feel a little stressed and overwhelmed from time to time and if will not be careful enough the even small stressors can end up causing damage to your health. Being stressed affects both your whole being body and mind and disrupts their functions. This can lead to illness such as being depressed, having headaches and many more.

While having stress is inevitable, however, choosing how to deal with the different stressful situation is all that counts. In this article we will look at what causes stress and how to manage it.

What causes stress?

Negative thoughts

When you have gone through a stressful situation and you keep replaying it over and over it will cause to relieve that situation. Focusing on the negative outcome of a situation does not make it easier to go through but only projects negative thoughts for the future.

Procrastination

There are a lot of things that require our attention all the time. Deciding what to handle first and what to be done later can be tricky. In most cases procrastination is done for many reasons, however, if not done for the right reason but due to fear of what you need to do or being overwhelmed. This can cause you to stress and frustrated.

Being Late

There are many reasons that can make someone to be late, some of which can be out of your control. Some of the reasons are because of your doing maybe due to laziness of going to a place or waking up on time. Also being afraid to say no to things or to work you are assigned to with very limited time. This can cause feeling of anger and stress, along with the stress you already have about being late.

Negative Social media comments

Over sharing on social media can also make us very vulnerable, making us more likely to get hurt buy negative comments said by your friends or any one on social media. Also comparing yourself what people post on social media can bring stress in your life.

How to deal with stress

Take time to rest.

Take a break from everything in your life for a while and have time for yourself. Involve yourself in activities such as yoga practice, listening to cool music, meditating, getting a massage and learning many relaxation techniques. Stepping aside from the stressful situation helps clear your head.

Eat well and get enough sleep

Always take well balanced meals at the right time and do not skip any meals. Also limit your caffeine and alcohol intake as they trigger panic attacks and aggravate anxiety. When stressed your body needs to rest additional sleep hence in is good to ensure you have adequate sleep every day.

Do work outs daily

Have time to do exercises daily to maintain your health and balance your hormones. You can also train yourself on your breathing by taking deep breaths when you encounter stressful situation and count one to ten repetitively.

Always do your best

It is impossible to do everything perfectly as some things do not happen the way we want them. Instead of aiming for perfection be proud of your achievements and accepts that you cannot control everything.

Maintain a positive attitude.

Change the way you think by replacing negative thoughts with the positive ones. Always keep a smile in your face and have fun. Keep your mind occupied by getting involved in other activities such as volunteer work to take a break from your stressful situation.

Talk to someone.

Talk to a friend and family when you are stressed or feeling overwhelmed, and let them know how they can help you. You can also go to a physician or therapist for professional help and who can enable you to figure out what causes your anxiety.

Conclusion

Everyone can have stress but the decision to try stay in the situation hinders you to have a healthy lifestyle. As seen in the above article there many causes of stress but also there are ways to deal with it. If you put the above tips to practice, you will have the necessary tools to deal with stress.