Archive for the ‘Supplements’ Category

Six things You can do to get a better night’s sleep tonight

Saturday, February 14th, 2009

6 Things You Can Do To Get A Better Night Sleep Tonight

by: Jesse Cannone, CFT, CPRS

Let’s face it-we live in a “go-go” world! Our lifestyle is harried, our food is fast and statistics now show it’s taking a toll on one of the most important parts of our life–our sleep. The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. Our fast paced way of life is getting the best of us. What about you?

Answer True or False?

1. Five hours of sleep at night is good enough.
2. It’s ok to skimp on sleep during the work week as long as you make up the time over the weekends.
3. The effects of sleep deprivation are short-term (e.g., darkness under the eyes and dull and/or splotchy skin after a bad night’s sleep) and has no effect on long-term health.
4. Drinking caffeine early in the evening does not affect sleep.
5. Keeping a TV or computer in the bedroom has no effect on sleep.
6. The amount of sleep I get has nothing to do with my weight.

If you answered “true” to two or more questions you may need to make a few changes in order to achieve the highly coveted “goodnight’s” sleep and keep yourself in optimal health.

Experts suggest that most people need between 7 and 9 hours of sleep each night but that doesn’t apply to everyone. Some people only require 6 hours while those who are more active or have an illness may require more.

So how do you know if you are getting enough quality sleep? Those who are sleep deprived often look the part. Dark circles and the “sleepy” look are common, but they also can have unpredictable moods, drowsiness during the day, have difficulty concentrating, weak immune systems, recover poorly from injury and get sick more often. Sounding a little too familiar?

In fact, poor sleep has been found to impair the ability to perform tasks involving memory, learning, and logical reasoning. This may contribute to mistakes or unfulfilled potential at school or on the job as well as strained relationships at home. Even more disturbing, inadequate amounts of sleep have been linked to an increased risk of diabetes, high blood pressure, weight gain, obesity, heart disease and depression, to name just a few.

But what if you go to bed early, have every intention on logging in your 7-9 hours but only to lie awake watching the clock…eyes wide open? Well, there are several simple adjustments you can make to stack the cards in favor of a better night’s sleep.

1) Avoid watching TV before bed…especially in bed!- The bed should be reserved for two things…sleep and romance…not Desperate Housewives or football! Research shows that those who experienced the most sleep disturbances had televisions in their bedrooms and used the TV to fall asleep.

2) Try a different pillow or mattress. It’s scary to think how long some of us have been sleeping on the same pillows and mattresses for years and years. Does your mattress provide the support you like? Do you wake with your back aching? Is there enough room for you and your sleep partner? Do you sleep better, or worse, when you sleep away from home? These are all things to ask yourself to determine if your mattress could be the “sabotager” of your good night’s sleep. Or more simply, just replacing your pillow with a new, fresh, higher quality version could be all that you need.

3) Avoid caffeine late in the day. Did you know that even a small amount of caffeine even 10-12 hours before bedtime can cause problems falling asleep! Try eliminating the tea, soda and even chocolate and see if sleep improves.

4) Listen to relaxing music. Establishing a relaxing bedtime routine, such as listening to music, could be just the thing you need to signal your body it is time to sleep. So, dim the lights and throw some slow jazz or purchase a “relaxing sounds” CD to help slow your mind and body down for an evening of peaceful sleep.

5) Try mind- body techniques. After an action-packed day, your brain and body need to unwind and detox before sleep can occur (a.k.a. you need to chill!) Create a “ritual” for bedtime – take a bath, meditate, do some easy stretches or yoga. Try to do your “ritual” in the same way, in the same place, at the same time each night. The repetition will trigger your mind and body that it is time to relax and sleep.

6) Try a natural sleep aid. For many people, while the above tips and suggestions may help, it often isn’t enough. if you are one of those people who really have a hard time getting to sleep and staying asleep, you may want to try a natural sleep aid.

While over the counter sleep medications may help you fall asleep, they cannot be taken long-term and have risky side effects. A sleep aid that uses natural ingredients is a better approach to getting a solid night’s sleep.
Article courtesy of fitness expert and best-selling author, Jesse Cannone, CFT. For more great health and fitness articles be sure to visit his website – http://www.losethebackpain.com/sleep.htmlTo find other free health content see e-healtharticles.com

Calcium supplements

Sunday, January 25th, 2009

It is essential for everybody to include some calcium in your diet for the health of your teeth and bones.

Bodybuilding Supplements

Sunday, January 4th, 2009

The extremes that athletes who are training at the top of a sport go to with their diets and nutrition are the stuff of legend (and sometimes, news reports!). We all read or hear about weightlifters and marathon runners who consume huge amounts of carbohydrates and proteins to give their bodies what they need for the extreme demands of their sport. You notice that these athletes are lean and muscular so its natural to wonder if you should consider some new kind of diet or nutrition program to “get in shape”.

It’s a good thing to get serious about getting in shape and in doing so, if you read through health and fitness magazines, you will be amazed at the amount of advertising going on for diet supplements that are targeted at athletes to help them give their bodies what it takes to build lots of muscle. So if you are tempted to try out one of those “miracle” supplement programs but you hold off because the costs are high, you are using good sense and should be congratulated for thinking twice before falling for a slick marketing ad that will deliver a product that may be a scam or at least not a product that the average person who wants to get in shape either wants or needs. Some products may even cause harm to your health.

If you belong to a gym where you meet people who have made body building a serious part of their program, you have a natural resource right at your disposal so ask them what kind of diet supplements they use and what they thing about all those products that are advertised in health and fitness magazines. You will certainly find a good share of skepticism and distrust. You can tell from the ads in the magazines that many are aimed at the uninformed and at people who think that a pill is a quick path to that magnificent sculpted body of a bodybuilder.

In fact, these advertisements are an insult to a real bodybuilder who has devoted himself to hours and hours of working out over weeks and months, even years, to achieve the muscle that he or she has. That great looking shape is not the result of some supplements that bodybuilder may have swallowed. Rather it is the result of very hard work and determination which is what it takes top achieve great things in any discipline. If you get the chance to interview someone at the gym about it, you may find that they do supplements their diets for greater muscle growth but for the most part that is done with additional carbohydrates and protein in their diets.

If these real life bodybuilders do use a supplement, it may be a protein shake ar an energy bar from time to time and those will be the products that they recommend. You can trust the advice of some one who is really having success buidling the body that you may wish to have someday. Not only will that advice guide you to the right path of nutrition and exercise where you are in your program right now, it will save you a lot of money not sending off for phony products you see being advertised in body building magazines.

Please, also , remember that You should always consult you doctor or health professional before starting any new exercise or nutrition program.

To Your Best,

Linda

Weight Loss Supplements

Monday, December 1st, 2008

When you set out to achieve the loss of weight, the world of supplements, dietary aids and pills that call out to you from store shelves is pretty confusing.

Chooz Health with Anti-aging Supplements

Monday, November 10th, 2008

Anti-aging Supplements

The search for a way to stop aging has been going on for centuries.

Health Supplements

Wednesday, November 5th, 2008

The rise of herbal and natural medicines in the last decade has been quite a revelation for many people.

Chooz Health with Daily Vitamin Supplements

Thursday, October 30th, 2008

The excuse most of us have for not getting in a habit of routinely taking vitamin supplements.