Steps To Take Care Of The Skin Of New Born Babies

When babies are born, they are exposed to all kinds of new factors that they didn’t experience in the womb, like coldness, heat, clothes, chemicals, natural and artificial allergens and so on. The greatest discomfort babies experience is through their skin, since a newborn’s skin is up to 5 times thinner than that of a grown up. 

Therefore, babies’ skin requires that much more care and if we give it enough of our attention and nurturing in the first couple of months, it will be much easier for the baby to adjust to the new environment. Here are a few basic tips on how you can take care of your baby’s skin and keep it feeling good.

Bathing

Contrary to popular belief that babies should be given a bath each night before bedtime, there is actually no need to fully bathe your baby more than two or three times a week. They don’t move around much like adults do, and they only get dirty around the mouth, the diaper area and skin folds, and these can be cleaned with a cotton cloth dipped in water only. 

Baby skin will actually benefit from keeping its natural coat of oil on, so you can feel free to wash the baby less until they get bigger. You can use a baby sponge to wash them, always warm up the room before undressing them, use warm water, not hot, not cold, check the temperature with your elbow since your skin is more sensitive there.

Sanitary products

You don’t need to loathe the baby when you are bathing them, clean warm water will do. When your baby is bigger and their skin is thicker, you can use a mild baby soap or shampoo, but it is better it they don’t make bubbles. It is best to choose mild liquid cleanser, without soap, fragrance or color. Organic products are available nowadays, in all categories, soaps, shampoo, baby cream, lotions, balms and talcum powders. Avoid petroleum based products at all costs. 

It is of utmost importance that your baby’s skin is well hydrated at all times, so moisturize whenever you can. You can use natural oils like almond and olive oil and lotions based on these. Lotions are more likely to irritate the skin, so ointments and creams are preferred; they need to be fragrance-free and applied right after the bath. In colder weather a heavy moisturizing cream should be applied at least twice a day, the greasier the better.

Clothes

Since baby skin is extremely sensitive, they should only wear 100% cotton or other natural material as it is the softest on their bodies. This goes for anything babies get in touch with, from daily clothes, sleeping clothes, warm clothes to towels and bedding. It is best that these are made of organic cotton, wool or flux, as well as organic wood for buttons for example rather than plastic. 

Basically, baby clothes should not contain any artificial chemical colors, bleaches or materials. Baby clothes should be washed and dried separately from the parents’ clothes and other laundry. A dye- and perfume-free baby detergent should be used, while a fabric softener should be avoided altogether.

Sun blocking

It is very important to protect your baby’s skin from the exposure to the sun and ultra violet rays. This can be done by simply never letting the baby be in direct sunlight, especially between 10am and 4pm. When taking the baby out in the daytime, always protect them with a hat and clothing that has long sleeves and pants, you can even have them wear baby sunglasses with UV protection. If the baby is younger than 6 months, apply sunscreen only to the areas you can’t cover with clothes, but if they are older, you can apply sunscreen all over their body. Make sure it is a broad-spectrum sunscreen with SPF at least 30 and reapply it every 2 hours if in daylight.

Most babies will be spared from getting rashes and eczema if you follow these simple pieces of advice, they will enjoy their bath times and lotion times, as well as a massage since their skin is ultra sensitive to loving touch. So make sure you touch the baby gently and massage them a little each time you take their clothes of and while you moisturize their skin. They will love it!

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Lemon Diet for weight loss

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Obesity has become one of the most important physical and mental health problems in our time, and  the weight loss quickly has become the first desire for girls to get better  health and appearance.

For this reason, most of the TV commercials have become a private solutions to the problems of obesity. Either  slimming belt or slimming tea, pills, ointments…

Without going into the veracity of these products or not and their ability to make a person lose weight, and the negative impact on health and also the presence of bad side effects. We find that we are strongly in need to lose weight in healthy, safe way and cheap food at the same time would be a good thing.
The Lemon Diet idea after it has been scientifically proven by numerous studies that lemon peel has a high ability to help in weight loss without a hard diet, this diet fit to be a perfect way to lose weight without diet.
And Lemon diet is a very simple program requires only drink a glass of “lemon peel” juice 15 min before each meal. But to get the best results you must have larger protein quantities and underestimate sweets and fats as much as possible, it would be better if you increase the number of meals to 4 or 5 meals instead of 3 only, on condition that the snacks ar simple ones to avoid the feeling of hunger all the time. You must increase the movement, even just by walking.
How to prepare lemon peel juice:

1. After the buying 1kg of lemon and juicing it keep the peels in a bowl and put the lemon juice in a bottle to use it in the diet program.
2. put on firethe appropriate amount of water to a boil and place inside it the peels for half an hour.
3. After that water is cool we add it to the bottle of lemon juice and place it in the refrigerator.
4. Drink 1 glass 15min before each meal. Don’t add sugar, or sweetened with a spoon of hone instead.

Lemon Diet helps to lose the extra weight without harsh and harmful diet to the body, and keep you away from the use of unreliable machines or drugs and medication.
But it should not be limited to 1 cup of juice before each meal only, especially if it was necessary to lose many kilograms. It takes just simple changes and more awareness about food so a person can get the perfect weight and body without risk to health or spending  money, or even out of the house.

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Exercise Moderation!

After a long working day, you get home to see your children waiting for you to play with them a football game or so, but like always you refuse because you have to take some rest.

No one want to see his kids dis-pointed, so why not say « yes » to have some moments with your children ? i grantee you that you will discover a surprised amount of energy you didn’t know that you had it before after half an hour activity.

Do you believe that exercising for 30 minutes is all what you need when you are tired or stressed out to feel a lot better? the 30 minutes activities will help you sleeping at night, improves your appetite and help you to deal with problems better.

Exercising regularly have tons of benifit, it will lift your spirit and keep you away from depression, change how you perceive life and improve your self-discipline

Don’t force your body,start with just 15 to 20 minutes then when you get used to it you can increase it to 30 minutes or more. If you injured take break for as many days as it takes to be recovered then start again from the first day.

Here are some enjoyable exercises you can start with :

1. Doing some walks. Take your dog for walks, make your family walk every day so you will be burning some fats while spending time with your partner and kids
2. Try the Yoga’s magic. it’s One of the few and effective ways to give both your body and soul some extra energy. You can learn it by ease. You can make up all the lost energy during the day bu just doing 5 minutes of yoga. You will be stretching your body and relaxing your mind at the very same time.
3. Make “sport” part of your life. Play football, tennis or go swimming. Sport is always recommended by doctors as the most effective way to be fit and stay healthy. Don’t take it too seriously, it’s supposed to be fun. Have a small basketball game is considered as a moderate exercise.
4. Be part of exercising clubs at work. If you already have one, then great you are in the right way. If not , then speak to your boss and colleagues about it. It’s good way to have some calories burned while making stronger bonds with your co-workers.
5. Exercise doing household chores. Vacuuming, laundry, car washing are also considered as “moderate exercises”. Try to make use of them to lose some fat and achieve weightloss. So don’t rely on technology to do your chores and get them done with the old school way so you lose some extra pounds.

Having exercises as a part of your daily life will help losing almost 1000 calories every single day without even noticing

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5 Organic Food That Will Help You Loose Weight

The foods that are taken determine the speed at which one loses weight. If you are planning to lose weight, it is important to consider the amount of calories that you take.

The calories that you take should be fewer than the ones you burn. Organic foods are good in helping one to lose weight because they make one feel fuller for longer and curb the cravings.

Beans

Beans are organic foods that top the list when it comes to losing weight. Beans are filling, inexpensive, versatile and they are a great source of proteins. Beans are digested slowly and they are also high in fiber. This means that when one has taken beans, the abdomen is emptied slowly and therefore one feels full for longer. This reduces the urge to take food and one is able to lose weight.

Soup

This can be used as a starter before one takes meals. Take a cup of soup before starting a meal and you are likely to end up taking less than you had planned. The quality of the soup does not matter because it can be pureed or chunky but it should be broth based. It is also important to ensure that the soup contains 100-150 calories in each serving. This enables one to skip the dollops of butter and cream.

Pureed vegetables

When the vegetables are pureed, one tends to take more as compared to taking raw or cooked vegetables. Taking pureed vegetables will also help to reduce the intake of foods that contain calories. An experiment was done by researchers from Penn state who added zucchini and pureed cauli flower to cheese and Mac and the conclusion was that people seemed to enjoy the dish as much as before. However, the difference is that people were eating fewer calories by 200-350 and the healthy vegetables reduced the caloric bulk of the dish.

Black beans

A cup full of black beans has been shown to contain 15 grams of proteins and it does not contain saturated fats that are found in other protein sources like red meat. Spiced black bean hummus with marinated peaches is a recipe that should be tried out.

Fruits

Pears: Fruits form an important group of foods help one to easily lose weight. A study that was done by a University of Rio de Janeiro encouraged people who want to lose weight to pack their bowls with pears. The study showed that women who ate at least 3 pears a day were shown to consume less/fewer total calories and they also lost more weight as compared to those who didn’t. Pears are rich in fiber and it provides the body with 155 of the daily recommended amount. The best way to take this fruit is by eating before meals as this helps to curb hunger. The peeler can be ditched as most of its beneficial fiber is contained in the skin.

Grape fruit: A research that was done in California showed that the people who take a grape fruit before meals are able to lose up to one pound a week. This was true even in cases where the diet remained the same and nothing else was changed. One of the authors of the study, Ken Fujioka, reported that the fruit contains a compound that helps to regulate insulin, a hormone that stores fat. He explained that anything that helps in reducing the level of insulin is important in losing weight. The best way that this fruit can be taken is by peeling, cutting them into segments and this can be added to spinach salad. It can also be taken with sliced/peeled jicama or shrimp.

Apples: One should skip the apple juice and instead go for the whole crunchy fruit. The whole fruit helps to blunt appetite in ways that sauces and fruits juices can’t. Raw fruits are considered better than juices because they have more fiber and this makes one become fuller at a faster rate. As with the other fruits, it should be taken before food.  Chewing of the fruit sends messages to the brain that one has taken something substantial and this reduces appetite.

Conclusion

Organic foods are ideal when one is trying to lose weight. The organic foods that can be taken include beans, soup, pureed vegetables, black beans and fruits like apples, pears and grape fruits.


Source Health Live Blog

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Effective Sitting Postures That Reduces The Risk Of Back Pain

Bad posture is one of the leading causes of back pain in most people.  Most people suffer from back pain at some point in their lives. The pain may be severe but it is usually not serious, and it lasts for a few days. 

It is important to remain active when one has back pain because staying in bed all day long is likely to make the pain worse. When one is immobile, the muscles in the back and the whole body become weak, and this makes the pain to be severe. The sitting postures that can help to reduce back pain include:

Resting the feet on the floor                                              

It is important to rest the feet on the floor when one is seating. In cases where the foot does not reach the floor, one can use a footrest, and this allows one to assume a comfortable position. It is important to avoid crossing the legs as this can lead to other problems that are linked to posture.

Using the keyboard

Place the keyboard in front when typing to leave enough space for resting the wrists between bouts of rest. It is advisable to leave a space of 4-6 inches approximately. Keep the wrists in a straight position when using the keyboard. Keep the elbows in a vertical position on the side and under the shoulder. It is also advisable to use a wrist rest to keep the wrists straight and at the same level as the keys.

Adjustment of the chair

The chairs that one uses at the workstation should be stable, and this is because one spends many hours at the workstation. The standard office chair has five legs, and they are usually in a star shape. The height of the seat should be adjustable. The backrest should also be adjustable in tilt and height. The backrest should be able to move independently of the seat, and this is in order to allow a comfortable position. 

It is important to seat upright with the support of the small area at the back. The feet should be placed flat on the floor, and the hips and knees should be level. It is also advisable to use a rolled up towel or a small cushion to support the back in places where one is feeling uncomfortable. In cases where one works on a computer all day long, it is advisable to make sure that the forearms are at a horizontal while the elbows are at a right angle.

 

Keep the mouse close

It is important to position the mouse as close as possible when working. A mouse mat that has a wrist pad will help to keep the wrist straight, and this will avoid awkward bending. When the keyboard is not in use, push it to one side and keep the mouse near. It is also advisable to place the screen at the eye level to avoid straining when working. The best guide when using a screen is to place the monitor at an arm’s length away with the top roughly at the eye level. To achieve this position, one may need to get a stand for the monitor. In case where the screen is too low or too high, one will have to bend the neck, and this is likely to cause severe back pains.

Keep objects accessible

Keep the objects that are in frequent use in a place that is accessible or within easy reach. This includes the telephone, writing pad, pen, stapler, paper punch and other things that are in frequent use. It is important to avoid repeated twisting and stretching to reach things.

Avoid straining at the phone

It is important for people who spend most of their office hours over the phone to try and exchange the handset for a headset. Repeated cradling of the phone between the shoulder and the ear can strain the muscles in the neck. Most people who use the phones for long hours slouch without realizing the damage they are causing to their backs.

Conclusion

It is important to maintain the right sitting position when working and when one is at home.  It is advisable to break the long periods of working with stretching exercises to help prevent the occurrence of back pain. The practice of good and proper posture will aid in maintaining the natural curves of the back and keep it strong. The major cause of back pain is an improper posture especially at the workstations where one spends most hours of the day.

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How to Perform a Simple Breathing Exercise and Benefit Your Health

What is a breathing exercise? Is it the kind of heavy breathing you have after an exercise? Definitely not! Well according to medical dictionary, a breathing exercise is any form of exercise in which someone switches from shallow, rapid breathing to deeper and slower breathing. A breathing exercise is primarily intended to promote effective and healthy breathing. It has been proven that engaging in breathing exercises will benefit your health. How can you perform a simple and proper breathing exercise? What are the health benefits of performing breathing exercises? You’ll find out the answer very soon.

How to perform a simple breathing exercise

There are many so called techniques for breathing exercises. One common thing about them is that they all have weird Indian names. Just kidding. A proper breathing exercise doesn’t have to be too complicated. I am going to share with you a simple way to perform a breathing exercise. I learnt it from my grandmother. Now join me!

Step 1: Stay in a quiet and conducive place, where you can breath fresh air. Seat down comfortably.

Step 2: Now breath in slowly, for about four seconds. Make sure you breath into your abdomen not just your chest.

Step 3: Once you have finished breathing in for four seconds, hold your breath immediately, for another four seconds.

Step 4: Once you have held your breath for four seconds, you should exhale out for about four seconds too.

Step 5: Hold your breath after the four seconds has elapsed and breath in again, hence repeating it.
You can do this for about five to ten minutes.

Additionally you might hold your tongue against the back of your teeth, while performing the exercise. Just breath in through your nose and exhale through your mouth.
Now the next thing on your mind should be, how does this procedure help me get healthy? Let’s equally find that out!

What are the health benefits of breathing exercises?
Breathing exercises are known to help the body in various ways, lots of medical, yoga and psychology experts always recommend it for many patients. Do you know why? Read below to find out why breathing exercises are good for your health.

1. Breathing exercises are generally known to reduce stress and anxiety. It is the ideal treatment for people with psychological problems. It is also beneficial to you.

2. If you are having trouble sleeping, a simple breathing exercise before going to bed can help you sleep like a baby.

3. Since it involves breathing, a properly and regular breathing exercise will increase the efficiency of the respiratory system. Deep breathing can increase the health of your vital respiratory organs.

4. Breathing exercises has been shown to also improve the lymphatic system. That simple means that your body is easily cleansed, excess fluid is eliminated through breathing.

5. The nervous system is also benefiting when you engage in breathing exercises. It is calmer and any anxiety you have, is reversed. Mental observation is also improved.

6. It also reduces constipation and bloating.

7.  A simple breathing exercise when done daily, especially before going to work or doing any activity will increase your intuition, sharpen your focus and creativity.

What you can do now?

Make it a priority to engage is a simple breathing exercise daily, maybe in the early hours of the day. It doesn’t matter how long it is done, it should just be sufficient and done regularly.
I perform a breathing exercise every morning, you should also do the same. Let’s all get healthy now!



Source - Health Able

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Home Remedies To Get Rid of Stretch Marks Naturally

Stretch marks are caused due to two main reasons – pregnancy and sudden dramatic weight loss or gain. However you don’t have to feel miserable now because we will be introducing you to some of the most effective home remedies to get rid of these stretch marks naturally.
Let’s explore several ways to eliminate or reduce stretch marks without seeking medical intervention.

Image credit: blog.myskin.com

Cacao Butter
You should apply cacao butter on the stretch mark area of your skin. Many people have tried this application and have seen good results. It is a well known household technique practiced by many.

Lavender or Coco Oils
Application of these oils has a super moisturizing effect on the stretches. You will see the results quickly if you apply it on the stretch marks at least thrice a day at regular intervals.

Try Olive Oil
Olive oil seems to produce desired results as it is rich in Vitamin A, D and K. Apply olive oil on the stretch marks once in a day daily to see its positive effects.

Lemon Juice
You need to rub the lemon juice very gently onto the stretch marks. Let the juice remain on the mark for at least ten minutes before you rinse it with warm water. Lemon Juice is known to be naturally acidic which heals stretch marks comprehensively.

Stretch mark creams
There are many stretch mark creams available in the market, but unfortunately very few of them really stick to their claims. Don’t lose hope; instead you can give a try to dermology stretch mark cream. Buying a stretch mark prevention cream and applying it on the stretch marks should help you in eliminating those marks.
Don’t believe in any claims that the manufacturer of stretch mark cream makes; instead try those creams and see for yourself whether it works or not. 

Sugar effect
It is unbelievable to see the results that white sugar produces if mixed with almond oil and lemon juice. Apply the mixture onto the stretch marks. Rub the mixture for at least ten minutes before heading for a shower. Follow this practice for a month and you will see a considerable change in your stretch marks.

Exercise daily
Follow a regular exercise regime to erase stretch marks completely. Exercising will help you keep your muscles toned and firm, thereby, erasing and preventing stretch marks, respectively. Practice Yoga and do more of cardio to see the effects.

Potatoes
An item present in every kitchen - potatoes are extremely beneficial in treating   stretch marks by stimulating new skin cell formation. Rub thick slices of the vegetable to ensure that the juice penetrates skin layers.

Besides using oils, sugar and lemon juice, try applying a reliable stretch mark cream as well. Do a good research on many stretch mark creams that are available in the market.

You should now have the knowledge of several home remedies that would work wonderfully well on your stretch marks. These practices have been followed by many others and it worked for them and it will work for you too.

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10 Tips for Healthy Teeth

Need the confidence to show off those pearly whites more frequently? We’re right there with you – we all want a bright white smile but getting there can be a struggle. Cracking the code for a perfect smile may not be as difficult as you imagine, though. Leading dentist Mervyn Druian says, “A good dental regime and using the right products is key to age-protect your mouth, and keep your smile looking young and healthy.” Below are our top ten tips on how to avoid unflattering stains and keep those teeth strong and bright.

1. Stop gulping down that coffee – You can avoid wearing down tooth enamel if you drink acidic drinks such as coffee, orange juice, and wine through a straw. If tooth enamel is over-eroded, your teeth become more sensitive, making it difficult to eat certain foods. Drinks like red wine and black tea also have high tannin content, meaning that the drink dries out the mouth and makes teeth sticky. So, savor that succulent red vino next time and enjoy it with a straw to protect your teeth.

2. Always brush but watch your timing – One dentist recommends having a drink of water after consuming teeth-staining beverages, but only after an hour since drinking. When you do brush, your toothpaste should eliminate bacteria and plaque, creating a protective enamel shield. Try out the UltraDEX Recalcifying and Whitening Toothpaste and Oral Rinse for protecting your teeth and gums.

3. Be gentle with your mouth – Brushing vigorously does not mean your teeth will get whiter faster. Brush gently in a circular motion twice a day to avoid gum recession, which is when your gums recede and pull away from your teeth. This exposes the tooth’s root, making the teeth more sensitive to hot and cold temperatures. Take up flossing and remember to rinse with an alcohol-free mouthwash. Using toothbrushes with ultra-soft bristles is also healthier than using a hard-bristled one.

4. Stop chomping away at ice – It might be nice on a hot day, but chewing ice and other hard foods are more likely to cause cracks on the surface of your teeth. Consult a dentist if your teeth are already showing signs of wear and tear. If you’re on the lookout for products that will help, the UltraDEX Recalcifying and Whitening range can rebuild tooth surfaces and fill in microscopic enamel cracks to strengthen, smooth, and brighten teeth. Eating very hot and very cold foods at the same time also puts distress on your teeth, so maybe rethink that combo of ice cream and coffee next time.

5. Keep the pen away – Avoid putting pens or any other foreign objects in your mouth. Making this germy act a habit can contribute to gum recession. Also, do you know where that pen was last?
6. Give your mouth a break once in a while – Too much of anything is never good, and this even counts towards oral hygiene. Although it’s great to floss regularly, take a break from it every now and then to help prevent receding gums.

7. Look into natural ways to whiten – Store-bought methods come in shiny packaging, but wouldn’t you much rather whiten your teeth with the help of food? Although fruit has natural acidity, having apples, green grapes, and bananas are a good start to whitening your teeth. Berries such as blackberries, blueberries, and cherries are highly capable of staining so eat those sparingly. According to the experts at Luster Pro Light, the trick is to opt for fruits that don’t stain your hands when handling them. Keep everything in moderation, though – even non-bright foods can promote teeth staining and soften enamel.

8. Try to keep away from snacks – After your lunch break, avoid eating or drinking for a few hours. You should also stick to drinking juice, tea, and other acidic drinks at meal times only. Doing this will slow down gum recession. As always, watch the acidity in drinks – in white wine, the acid allows other food’s staining to penetrate more deeply.

9. Don’t smoke – Despite the obvious health risks, smoking tobacco will do severe damage to your teeth. The nicotine and tar in tobacco turn teeth yellow very quickly. Longtime smokers have even reported that their teeth are practically brown after years of smoking.

10. The dentist is your friend – Ultimately, if you need some more specific help with your teeth, whether it be decay or gum problems, then it’s time to visit the dentist. Maintain regular appointments and stick to a thorough oral hygiene routine.
Here’s hoping your smile shines through! 

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Tips - Better Sleep At Night

Advice to stay well-rested and energized during shorter days...

With cooler Autumn months come shorter days, which means you’ll experience darker mornings and evenings with little sun in sight. Bensons for Beds and The Sleep School’s Dr Guy Meadows have created their top tips to stay well-rested, feel energised and avoid the ‘winter blues’ through a great night’s sleep. 

 

How to cope with the shorter days:

 

Light plays a vital role in maintaining our circadian rhythm, the 24 hour cycle responsible for maintaining everything from our levels of sleep and wakefulness, daily mood and mental health, as well as our body temperature and digestion. 

  

As the amount of available daylight diminishes with the arrival of winter it is common to experience a lowering of mood or the ‘winter blues’. Such seasonal depression is most pronounced in the northern hemisphere where the levels of daytime light can be as little as 4 to 5 hours per day. In such countries the rate of Seasonal Affective Disorder (SAD) or Seasonal Depression can be as high as 9.5%.

 

Not getting enough light influences mood in a number of ways. It can knock our internal body clock out of sync leading to poorer night time sleep, daytime tiredness and lower mood. Lights also has a direct impact on mood, with exposure to sunlight boosting the release of serotonin, the happy hormone. Serotonin levels have been shown to reduce in the winter months.

 

Top tips:

 

1. Light therapy in the morning – In the winter months when the mornings are at their darkest it can be a real struggle to wake up and get going. This is because the brain needs light to tell it to stop producing the sleep promoting hormone melatonin and start producing the waking hormone cortisol. Sitting in front of a light box, which emits light at the same wavelength as the sun, can help to tell your brain that it is time to wake up and boost your mood at the same time. Aim to do it for 20 – 30 mins whilst eating breakfast.   

 

2. Get outside in the day – If you’re feeling tired or low during the day then get outside for a quick sun light fix. Even if it's a cloudy day, the combination of the natural light, fresh air and exercise will help to wake you up and boost your mood!

 

3. Light up your office – Most of us spend a long time at work and so it makes sense for it to benefit us as much as possible. If you can, position your desk as close to a window as possible to reap the benefits from natural sun light. If this is not possible or your office simply doesn’t have any windows then make sure you get outside regularly into direct sun light. Alternatively ask your boss to fit special LED lighting, which changes the wavelength in accordance with the time of the day. Having a light box on your desk is also another great way of ensuring you get enough light every day.

  

4. Go orange – Whilst sunlight is helpful for waking you up, its blue wavelength needs to be avoided in the evening if you want to sleep well. Aim to switch off all blue light emitting devices such as smart phones and lap tops at least 40 minutes before going to bed. Opt for warmer orange lighting such as that emitted by side lamps. 

  

5. Take off the shades – Your brain detects the level of light using the light sensitive cells in your eyes. Make the most of it by getting as much direct sunlight onto your eyes as possible and avoid wearing sunglasses as this will limit the amount your brain receives. 

 

Preparing for the clock change:

 

On the last Sunday in October, the clocks go back one hour, ending British Summer Time. Whilst for many this means you can enjoy an extra hour in bed, for some it can lead to a worsening of sleep! Either way, Bensons for Beds and The Sleep School have created top tips on how best to prepare your body for the time shift so you still achieve your best night’s sleep and feel great the next day. 

 

1. Enjoy a lie in – This is the one day of the year that you can actually lie in and at the same time not get up any later, so make the most of it! Having said that aim to keep your sleeping pattern regular before and after the clock change, especially the time you get up in the morning, as this will help limit its impact on your night time sleep quality and daytime energy levels. 

 

2. Gradually transition – If you know you’re sensitive to the clock change then it is best to ease your body into the time shift. Go to bed and get up 20 minutes later three days before the change. This way your body clock will already be synced to the new time when it happens. For time-sensitive individuals like babies and toddlers it can be helpful to delay daytime naps, meals, baths and books.

 

3. The perfect sleep environment - Since Daylight Savings is out of your control, perfect what is in your control – your sleep haven. For best-quality sleep, ensure your room is quiet, cool, dark and comfortable.  

 

4. Stow away electronics - Since the clock change can disrupt your circadian rhythm, minimise any other disruptions that may prevent you from achieving the perfect night’s sleep. Put away mobile phones and tablets, or put them on silent to reduce sleep interruptions.

 

5. Go for a run! – Exposure to morning sunlight helps to synchronize your internal body clock and adapt it to the new time. Get your light fix by going for a run or a brisk walk outside. The added tiredness will also help you to sleep better the next night.

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Five Easy Toning Exercises you can Do Anywhere

Exercise is an important part of our lives.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.


1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Push-ups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a push-up on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

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