Monthly Archives: December 2011
Breath is crucial to each moment of our being, and we receive many health benefits from deep breathing. This can only happen when your belly is expanding with your inhalation and retracting during exhalation. A deep breath into the diaphragm naturally massages and detoxifies organs & tissues, enhances circulation and supports the lymphatic system. Every system ultimately benefits from deep breathing, including the function and focus of the brain.
People who practice deep breathing exercises tend to have less illness as the immune system becomes stronger. When we breathe more consciously, we have more energy.
Some of the most documented benefits from deep breathing are:
-Helps regulate digestion and elimination.
-Aids in detoxification.
-Enables all systems in the body to relax in response.
-Improves and increases amount and delivery of oxygen to the organs.
-Eases stress, nervousness and anxiety.
I encourage you to find ways that will support you to continually bring awareness to your breath. Breathing habits are not like other exercise habits that can only be done once a day. Experiment throughout the day and be patient…strive to pause often and simply take 3 deep breaths. Aaaaaaaaaaahhhhhh…………..
While many foods taste great, they are also powerful healers in a vibrant multicolor disguise. The best healing remedies also taste fabulous (I can’t say that about any prescription medications). Plus, foods won’t cause the nasty common side effects that most drugs cause.
Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is ten times more effective than aspirin at relieving inflammation. Only two tablespoons of the concentrated juice need to be taken daily for effective results. Sweet cherries have also been found to be effective.
2. Blackberries 3. Raspberries 4. Blueberries and 5. Strawberries
Dr. Nair later found the same anti-pain compound in berries like blackberries, raspberries, blueberries and strawberries
6. Celery and Celery Seeds
James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Add celery seeds to soups, stews or as a salt substitute in many recipes.
Ginger reduces pain-causing prostaglandin levels in the body and has been widely used in India to treat pain and inflammation. A study by Indian researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement. The recommended dosage of ginger is between 500 and 1,000 milligrams per day. If you’re taking medications, check with your health practitioner for possible herb-drug interactions.
Turmeric (curcuma longa) is the yellow spice commonly used in Indian curries. In research it has been shown to be a more effective anti-inflammatory than steroid medications when dealing with acute inflammation. Its main therapeutic ingredient is curcumin. Research shows that curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects). Choose a standardized extract with 1500 mg of curcumin content per day.
9. Salmon 10. Mackerel and 11. Herring
Many fatty fish like salmon, mackerel and herring also contain these valuable oils. Omega-3s convert in the body into hormone-like substances that decrease inflammation and pain. According to Dr. Alfred D. Steinberg, an arthritis expert at the National Institute of Health, fish oil is an anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers.
12. Flax Seeds and Flax Oil
Freshly-ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. Do not cook with flax oil otherwise it will have the opposite effect-irritating the body’s tissues and causing pain.
13. Raw Walnuts and Walnut Oil
Raw walnuts and walnut oil also contain the same powerful Omega-3 fatty acids that fight pain and inflammation in the body.
When it comes to pain, food really is the best medicine.
Book for Clinical Massage at OPRC Call at 65.6327.8545
When talking about a healthy lifestyle, many people often mention exercise, clinical massage, food and reducing stress, but tend to forget the benefits of a good night’s sleep. Sleep is extremely important for our physical and mental well-being and you can do a lot to proactively ensure that you get the best night’s sleep possible.
Sleep is key for renewing and rebalancing the body and mind. At ECO PILLOW, we take your sleep seriously and we’d like to offer some advice to ensure that you get the best quality sleep each night, so that you can wake up fully revitalised and ready for a new day.
IMPROVE YOUR SLEEP AND PREVENT OR REDUCE NECK AND BACK PAIN
The best way to improve ergonomics is to choose the right pillow and mattress.
- Wrong pillow size and/or form can cause or aggravate neck and shoulder problems. An unsuitable pillow can lead to disturbed sleep with increased tossing and turning.
- In addition, an old, worn out mattress can aggravate back problems and will spoil the quality of your sleep. One third of your life is spent sleeping, so it is important to invest in a mattress which offers the correct support and comfort.
The mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities. This means that the pillow and mattress should adapt to the spine’s natural contours in order to help the muscles relax.
If you have musculoskeletal disorders that require medical treatment, we suggest that you talk with your Osteopath or Clinical Massage Therapist about the types of sleeping ergonomics that would support your treatment and about pillows suitable for you.
I SLEEP PERFECTLY WELL, WHY SHOULD I CARE?
You may sleep well at night, but the sole fact that you can fall asleep does not mean that you get the best night’s sleep. There are different types of sleep, and during the night you go through different sleep stages. But if you don’t sleep right, you may not go through all the sleep stages during your sleep. Thus, your body and mind will not recover to their full potential.
The good news is that you can do a lot to make sure that your sleep is a quality sleep.
WHAT HAPPENS WHEN YOU SLEEP?
You spend around a third of your life asleep. If you add all the time you spend sleeping, you’ll find that you doze for decades. People have studied and been fascinated by sleep for centuries. Most people associate their night slumber with relaxation, health and unwinding from stress, and that is pretty much correct.
While you are asleep the body switches to “stand-by”. The muscles relax and your breathing and pulse slow down. Your energy reserves are recharged and your nervous and immune systems recover from the stresses and strains of the day. Deep inside your brain chemicals are secreted which switch the brain into a different mode.
During sleep the part of your brain that controls emotions, memory, mood, social interaction and even speech and decision making also recovers from the strains of waking life. Therefore sleep provides your mind and body the vital and welcome rest it needs.
If you don’t get enough good quality sleep you will have difficulties waking up, and suffer from lack of concentration and feelings of moodiness, irritability and anxiety. Sustained sleep deprivation can also lead to metabolic problems associated with serious conditions such as high blood pressure, diabetes and obesity.
Call now at 65.6327.8545 to order eco-pillow.