How do you know if you have good posture? More than likely, if you suffer from habitual back, neck, shoulder, hip, knee or foot pain, the way you stand on a regular basis may be a contributing factor. I can pretty much bet that if you have pain anywhere in your body you can improve […]
Source: http://unlimitedenergynow.com/what-is-perfect-standing-posture/
The best time to start meditating is now. Meditation can help quiet the mind, focus your thoughts, and promote general well-being. Best of all, anyone with a few free minutes can start meditating today. Even if you have never meditated before, don’t be intimidated. Follow the 10 easy steps below, and you will become a meditation expert in no time!
While there are countless meditation techniques and practices, the steps below offer a simple way to begin. Remember, while meditating, there is always room for improvement, and a chance to learn something new. Try to enjoy the journey as you hone your meditation skills.
Meditation starts with you. No matter your age or physical condition, meditation is always within reach. What is required on your part is the decision to begin. If you need some motivation, then try thinking about the reasons why you want to try it in the first place. Meditation can relieve stress and anxiety, promote physical and mental well being, and for some, can be a spiritual experience. Find a quiet moment to write down what you are hoping to get out of it and go back and read it anytime you need some meditation motivation.
Your environment is critical to cultivating the right experience. Try to find a peaceful, quiet space that helps you feel relaxed. While a calm bedroom, tranquil garden, or dedicated meditation space is ideal, it’s not always possible. When the optimal location is not available, remember, your car or even work desk can serve as your very own meditation retreat. The most important thing, especially when first starting out, is finding a location where you have the freedom to meditate for at least two minutes without interruption.
Before you can completely clear your mind, you will need to limit as many distractions as possible. Even small irritations will become distracting once your meditation exercise begins. Scan the area before you start and consider the type of pose you will be in, the clothes you are wearing, and your surroundings in general. If you’re able, it is encouraged to turn off your cell phone and anything else that might be disruptive.
Meditation works in nearly any position. Sitting, standing, and laying down are three basic poses that are great for first-time meditators. Select your starting posture based on comfort and whether or not you can hold it for a few minutes at a time. For most people, a good starting position will be sitting cross-legged, hands resting on the legs, and eyes closed.
Any clothing can work for meditation, but again, comfort is key. Many people enjoy light, loose-fitting clothes when they meditate, but you can wear anything you find comfortable. If you can’t decide what to wear, throw on your favorite pair of pajamas or comfortable workout clothes.
Meditation can involve long periods of sitting, especially as you progress. The chairs, pillows, or blankets you sit, stand, or lay on should be sturdy and provide enough padding for more extended sessions. More seasoned meditators will typically have a dedicated cushion or mat in their home, but these are not necessary when you’re first starting out.
Many other factors such as sounds and smells can help set the stage for a positive meditation session. Some prefer adding aromas in the forms of incense, essential oils, or scented candles, while others like to avoid sensory distractions altogether. Whatever you choose, just make sure the air you are breathing is fresh and clear of any toxins or pollutants. Natural sounds like wild animals or a babbling brook can also enhance or distract depending on the individual. Try a variety of settings to find out which works best for you.
Meditation does not need to be a long process unless you want it to be. If you are just starting out, then begin with small increments of time. Setting a timer can be very helpful for beginners because it can help keep the focus on breathing and not on the clock. To start, set the timer for two minutes, and do your best to stay focused and in the moment. As your confidence builds, try extending the timer by 30 seconds every session until you are meditating for five minutes or longer.
One of the best ways to begin the practice of meditation is to focus on your breathing. Choose your pose and follow your breath as it flows from your nose into your lungs and out again as you exhale. Some find it helpful to count breaths, but it isn’t necessary. Concentrating on your breathing will help your mind focus as it adjusts to the silence. Even seasoned meditators pay close attention to their breathing as a way to be more mindful.
Most meditation practices aim to clear the brain of all thoughts and be more mindful. However, it is natural and even inevitable, that your mind will wander or fixate on rotating feelings and physical sensations. Getting lost in these distractions is entirely normal, but not the goal of meditation. When this happens to you, recognize that your mind has wandered and try to refocus on your breathing.
Towards the end of each meditation session, take the time to do a body scan. During this scan, focus on and observe different areas of the body. Ask yourself how you feel, and pay close attention to any part that may need healing. Shift your focus from your breathing and gradually move your attention from your toes up through your feet and legs. Eventually, you will reach every area of your body. Similar to your breathing, return focus when your mind wanders.
Carry your mindfulness through to the end of your session. Slowly get up and take note of how you are feeling, gently adjusting your body and mind. Creating a personal ritual to end each session may be helpful. Ending rituals could include reciting a personal mantra or finishing with a light exercise or walk.
Don’t spend your meditation time worrying whether or not you are doing it right. It may take a while for you to become proficient, and that is ok. Just keep at it, have fun, and enjoy the journey.
Meditation can help support a healthy body and mind. It promotes healthy blood pressure, a happy mood, and strengthens coping skills.[1, 2,3] However, to start seeing these and other benefits you will need to meditate regularly and make it a habit. Try picking a time and place every day where you can dedicate two to five minutes to meditate.
Learn How to Meditate with Dr. Group
Length: 16 minutes
As you continue with your meditation journey, you may benefit from additional help and advice along the way. As meditation has gone mainstream, meditation aids of all kinds are becoming more available.
Guided meditation is an excellent option for many beginners. Many audio and video guides are inexpensive or even free online. Depending on where you live, local guided meditation classes may also be available. During these guided meditation classes, instructors will walk you through what to do and how to do it. In-person classes can also provide additional support from like-minded meditators.
Thanks to modern technologies, there is a constant stream of new resources to help you meditate better. Many phone apps can help you start or perfect the practice of meditation. With new apps coming out daily, you will have many options to choose. Try looking for an app in a comfortable price range, and that focuses on a technique you want to improve. Apps can be especially beneficial for first-time meditators looking to track their progress.
Have you tried meditation? Let us know what helps you meditate and how it improves your physical and mental health.
The post Meditation for Beginners: A Step by Step Guide to Inner Tranquility appeared first on Dr. Group's Healthy Living Articles.
Last weekend I wrote a post on naturally caring for your body during your period and moon cycle more generally. It received such a great response, I thought I would continue on this topic that seems to be all too often swept under the rug. Pun intended. Today’s post goes a little bit deeper into the products we use for our yonis and finding more natural ways to care for our most precious parts. Here are my top tips for natural care for your yoni.
I hope you will enjoy this read – and if you have further thoughts on other items that you would like to see included, please don’t hesitate to write in the comments below your thoughts, questions and your favourite products.
Your yoni doesn’t need the traditional moisturizer you use on your legs, but sometimes it could use a little extra love. If you find it is craving something a little extra nourishing, reach for this lovely Passion Yoni Serum from Living Libations. There is a good reason why this little bottle is almost gone – I L O V E it. I especially love this when my moon flow is ending, to help things be brought back into alignment. It hosts some incredible ingredients, including Clary Sage, Rose Hip, Rose Otto and Ylang Ylang. Help heal and nourish the delicate tissues of the area with this perfect potion.
Shop online at Living Libations here.
Most of the time you don’t need much other than good ol’ water to cleanse your yoni, but some may wish for something sudsy. That’s where Yes Cleanse comes in. If I am using anything on my yoni it must be pretty pure and very gentle.
Yes! has created a great a sensitively formulated organic intimate wash, designed to respect the delicate vaginal ecology, with a refreshing and effective cleansing action using calendula and aloe vera.
I shop mine from Love Lula here.
It’s no surprise that for most things, you can use coconut oil. Personal lubricant is no exception. Coconut oil is safe, and oil based (and even has some anti-fungal properties, so it is doing more good to your body than not), plus it is super pure.
However, if you don’t feel comfy having a jar of coconut oil under the bed, then find this great water-based personal lubricant (chemical-free) from Yes! Many lubricants on the market are chalk-full of crap. Chemicals and things that should never touch your precious yoni. Stick with natural – always.
Shop this tiny jar of coconut oil and Yes! Personal Lubricant here on Love Lula.
This topic probably deserves it’s own post, and maybe we’ll go there in the future. In the mean time, I’m going to tell you why I actually like – and do – yoni steaming myself.
If this is the first time you’re hearing about it: Yoni steaming, also known as vaginal steaming, is a practice in which a woman allows the warmth of herbal steam to permeate the exterior of her vagina. Maya healers and midwives used steams for centuries for a variety of treatments includnig everything from menstrual cramping, fertility, postpartum, post miscarriage, endometriosis, ovarian cysts, pelvic pain and even constipation.
How To: Simply boil up some Yoni Steaming Herbs, my favourite brand is by Vibrant Souls’ Devi Steam Product, but you can also use different herbs such as: Red Raspberry Leaf, Juniper, Motherwort, Peony, Dong Quai, Oregano, Basil, Marigold, Rosemary, Chamomile, Damiana, Plantain and Yarrow.
Combine 1 Cup of dry for a large pot of water, bring to a boil, let cool slightly and then sit over top of it on a stool (or just put the pot in a clean toilet bowl and sit over top of it. Wrap a towel around your waist to keep the heat in.
Shop your own bag of herbs here on Vibrant Souls’ website.
Take care, beautiful soul.
X
K
The post Natural in the Nether Regions Part II: Natural Care for Your Yoni is Essential appeared first on Living Pretty, Naturally.
Period-proof panties, vaginal steaming and menstrual cups. When it comes to natural care for your yoni, the market has gotten pretty overwhelming. Here are a few thoughts on why naturally caring for your yoni is essential when it comes to self-care.
I love my period (yes, you heard that right – I actually love it). It is a time of the month I slow down, journal more and reconnect to myself. It’s a time I make sure to kick my self care routines up a notch. But beyond that, it’s also about the products I use to care for both my body and the environment. So, I thought it was about time to sit down and get real in my latest post on what I use, why I use it and what works – naturally.
Where do we start with taking care of our yoni in the gentle, most natural way? With our moon time (aka menstruation, aka period, aka…).
If it were up to me, I would say ditch the tampons altogether (unless of course you are planning on going swimming today). Here’s the thing, tampons increase your cramping, and hide the quality of your moon blood. Why does this matter? It means you’re farther removed from your menstrual health and understanding of your body, and possibly farther away from self-acceptance. Getting a good understanding of your cycle isn’t just about your physical health, it can also help you connect to yourself in a more accepting way. Physiologically there is the fact that the body is trying to release the blood, keeping it clotted up in the vagina with a wad of cotton is not good for your health. Hence, TSS.
But if you’re really not ready to release the disposable pads and tampons, make sure your tampons are organic cotton. Cotton agriculture is hugely damaging to our ecosystem – it is considered “the world’s dirtiest crop.” However, the reasons extended far beyond the ecosystem of the planet, it is also about your internal ecosystem. Tampons go through a chemical bleaching process, which produces a carcinogenic byproduct – dioxin. Most tampon and pads, are made from a blend of bleached cotton and/or synthetic products, such as rayon, viscose and plastic – and that is where you get into trouble with TSS and chemical absorption. Further – it is estimated that approximately 20 billion pads, tampons and applicators are being sent to North American landfills annually – and these products require hundreds of years to biodegrade!
If I do ever use tampons or pads, I always find natural organic cotton options – I prefer Natracare products. You can shop them affordably on iHerb here.
Then, there is the menstrual cup. I would place cups as a second step above the tampons, as they are inserted, but allow you to see: the quality of your blood and how much you are losing each day. Both of which are great clues towards understanding your hormonal and menstrual health.
The first time using a cup can be a little tricky, but don’t give up! My cup is by Lunette. Lunette is my second run around with a cup, and I love her for when I can’t avoid activity on my heavier flow days – for example if I’m at work, or having to teach a yoga class that day.
What’s great about the cup is: they’re environmentally friendly (you reuse it for many, many moons), you actually get to see how much blood you’re losing a month – and know your body better, you avoid TSS, you can go for up to 12 hours without changing (depending on your flow) and you lesson your chemical load.
You can shop Lunette in 2 sizes (one for pre-child birth and one for post) on their site here.
Period proof panties? Well, not quite “proof.” I love mine, but as backup for my cup on heavy flow days. On my mid-light flow days, I will just wear my “period panties,” and on those days, they’re perfect. There are also thongs that are great for replacing panty liners on your first signs of spotting and your last few days of blood.
These are my favourite for sleeping, since I don’t like wearing the cup to bed. I wear the high waisted styles, which tend to hold up to 2 tampons worth throughout the night. Except on extremely heavy bleed days (where I’ll double up with a re-usable pad), I can get by with just my “period panties”.
Mine are from the company THINX, which are quite “classy” and simple. They look like regular underwear and are even a little bit “sexy” (for period panties, anyways). Dear Kate is another brand which has more colours and varieties from which to choose.
Much like the period-proof panties, cloth pads offer similar benefits – but with addition you don’t need to change the entire panty when it is saturated. These are Lunapads, and are comprised of 2 parts: (1) an absorbent, leak-resistant Pad Base with wings that fasten around your underwear and (2) a removable Insert. Inserts are made of absorbent fleece that you can change throughout the day.
Again, they can last up to five years, so you’re doing great things for the planet in reusing them, but you also get a better understanding of what is going on in your body when you can see what is actually happening. I cannot recommend this enough.
Ok, so that’s the practicals, but what about the care? For my moon cycle, I am all about essential oils, epsom salt baths and hot water bottles.
Essential oils are part of my “essential kit” when it comes to my moon time. I am all about finding natural ways to relieve discomfort of cramps and mellow out my mood. I use exclusively doTERRA essential oils because of their purity and high quality (I also love that I receive 25% off retail value by signing up with them – you can too here).
Here are my top picks of essential oils you should have in your Moon Time Care Kit.
My number one essential oil for moon time is Clary Sage. It is an effective pain relief when that pain is being caused by cramping of your womb muscles. It helps to soothe them, and a 2014 study showed that simply inhaling Clary Sage dramatically decreases the body’s cortisol (stress hormone). I use it by rubbing it (with a carrier oil such as coconut oil) directly on my abdomen when I am having cramps. You can also add some drops to an Epsom salt bath to increase relaxation effect that comes with the magnesium hit.
Lavender can be used for almost anything. I love it for acne and spots that are due to hormones – by dabbing a small amount on the spots (usually around my chin) I can soothe them naturally. Further, lavender is a great aromatherapy aid as it calms the mind and body. I love to also add this into a Epsom salt bath, or diffuse it when I’m trying to catch some deeper Z’s.
One of my favourite essential oils period, is Ylang Ylang. I even wear it as a perfume. However, it serves double duty when it comes to its aromatherapy benefits which help to lower the heart rate and provide an overall sense of relaxation – if I’m feeling unruly or moody, diffusing Ylang Ylang is perfect. It’s also an aphrodisiac essential oil, and is good for hormone balancing by helping to lower the body’s stress levels. Lower stress = a more optimal functioning of the reproductive system.
Thyme is unique as this essential oil has been shown to balance progesterone levels — potentially delaying the effects of menopause. That means it can also support your hormone levels giving you a little more energy on those days you must get up but don’t feel like it. As a result, I should note: if you have estrogen dominance, avoid the use of thyme.
Why I love this roller ball is that it has many of the top essential oils that I love for my moon time, in one convenient little rollerball. I roll it directly on my abdoment and my pressure points including wrists and behind my ears. The key notes in here: Lavender Flower, Ylang Ylang Flower, and Clary Sage Flower.
If you want to purchase doTERRA essentail oils for 25% off retail? Simply sign up here to become a Whole Sale Customer. Or, read more here about how you can make doTERRA a bigger part of your lifestyle.
In my next post, I’ll talk a bit more on why naturally caring for your yoni is essential. In the mean time, find some space for self love during your next period and practice some serious self-care. Happy bleeding, beauty!
X
K
The post Period Care: Why Naturally Caring for Your Yoni is Essential appeared first on Living Pretty, Naturally.
The United States is a sleep-deprived nation. It shows in our health as well as the way in which we age. According to the Centers for Disease Control and Prevention, sleep deprivation is a serious public health issue, and one in three adults don’t get enough sleep.[1] Our ancestors did not have this issue, so why are we having so much trouble falling asleep? What’s changed?
Several things: Unnatural light sources, like the lights inside your home or office, can cause your body to ignore its natural biorhythms. Processed foods and caffeine can alter energy levels. The need to connect to social media, play online games, and other computer or phone-related activities can keep you in a state of perpetual excitement. It’s time to identify these and other sleep-altering factors and explore solutions to get your sleep cycle back on track.
Sleep is as crucial to your well-being as a healthy diet, regular exercise, and low levels of stress. When you’re asleep, your body goes into a “repair and restore” mode. Without enough sleep, your body’s ability to heal and regenerate is significantly impaired. A poor sleep environment can lead to sleep deprivation which, aside from drowsiness, can contribute to heart disease, anxiety, depression, weight gain, obesity, diabetes, increased alcohol use, and accidental injuries.[2]
Sleep is essential for your brain’s mental wellness. Danish researcher, Dr. Maiken Nedergaard of the University of Rochester, discovered the brain’s detoxification center. She named it the glymphatic system because it clears waste from your brain much like waste is cleared from your body by your lymphatic system.[3]
Nedergaard and her team found that the glymphatic system is most active during natural sleep, and is responsible for cleaning out cellular waste that could harm your brain if left unchecked.[4] The team also found that this system functions best during natural sleep, not under the influence of sleeping medications. So while a sleeping pill may put you to sleep, you are not gaining the same benefits you would when you sleep naturally.
If you regularly have difficulty falling or staying asleep, you may have insomnia – common sleep disorder. Many people with this condition feel like they never sleep at all. There are two main types of insomnia: secondary and primary. Secondary insomnia is caused by another health issue such as asthma or an overactive thyroid. Primary insomnia has no external cause, and its origin can be difficult to determine.[5]
Sleep apnea, or the more common variation called obstructive sleep apnea, is a condition that causes you to stop breathing, or maintain shallow breathing while you sleep. A narrow neck, large tongue, or large tonsils are some causes of this condition. Sleeping on your back can also contribute to or exacerbate the inability to breathe properly. Snoring, and snorting when regaining breath are typical symptoms of this condition. Snoring, however, is not always a sign of sleep apnea. People with this condition can stop breathing for as little as 30 seconds, or as long as a few minutes. These stop-and-start breathing patterns can disrupt a good night’s sleep and cause drowsiness during the day. Sleep apnea has been linked to several health conditions, including cardiovascular issues.
Sometimes, your brain won’t send signals to your throat muscles. This occurrence can keep you from temporarily breathing, and is referred to as central sleep apnea. If you wake up repeatedly during the night, experience constant drowsiness during the day, or your partner complains of your snorting or snoring during sleep, it may be time to see your general practitioner for some healthy guidance.[6]
Your adrenals are two walnut-sized glands that sit above your kidneys. The adrenal glands help regulate a variety of bodily functions, including hormonal balance, the sleep-wake cycle, and the fight or flight response.
When you experience stress, your adrenal glands produce cortisol – the stress hormone. This is the same hormone released during fight-or-flight situations. Although there are times when being in this state is appropriate and beneficial, this feeling becomes unnerving and frustrating when it’s time for you to sleep. In the modern world, most people spend way too much time in fight-or-flight mode. When the adrenals constantly produce cortisol, they can become fatigued, and that usually sets off a cascade of negative effects. Symptoms of adrenal fatigue include:[7]
If you suspect that adrenal fatigue is affecting you, talk to a trusted healthcare professional as there are tests that can determine its presence. Adopting a healthy, balanced diet, making good lifestyle choices, and constructively dealing with stress, are among the best solutions for finding a balance that promotes healthy adrenal function.
Although trouble sleeping can have many causes, less-than-healthy lifestyle habits are among the most common. Habits that significantly upset your natural sleep cycle, also known as your circadian rhythm, include:
If you keep turning over in your sleep, it may be your mattress. Tossing and turning can be the result of blood flow being cut off from whatever part of your body on which you’re lying. To remedy this, your brain sends signals that tell your body to roll over for better blood flow. This process is what causes you to toss and turn, so it may be time to find something new to sleep on. Look for a mattress that promotes better blood flow for your body type and sleep style. Firm mattresses have always been thought to be the best for a good night’s sleep. Studies have found, however, that medium-firm mattresses proved better – especially for those with lower back pain.[8] You can always talk to your healthcare provider for a recommended mattress type.
There is nothing more frustrating than lying awake in bed, completely exhausted, but unable to fall asleep. Perhaps your mind is racing with random thoughts, or you simply can’t shut down. Preventative methods for better sleep cycles is always encouraged. Ways to promote healthier sleeping patterns are:
If you still can’t sleep, try using a white noise machine, or a white noise app. Some people find certain sounds like rain and other natural audio effects soothing for a restful sleep. These strategies may sound simple, but the simple solutions are often the most effective. You can also try sleeping naked. Aside from a better night’s sleep, the benefits of this practice include weight loss, improved mood, and a better sex life.
Your sleep environment and the time at which you sleep every night can play a big role in sleep health. There are a few lifestyle adjustments you can consider to increase your odds of a more restful sleep:
There aren’t many things that influence your health as much as the food you eat. Dietary choices not only affect your overall health, but they can also affect your ability to get restful sleep. When it comes to choosing the best food for promoting restful sleep, there are three important categories to remember: Foods that encourage healthier blood sugar levels, foods that support a healthy gut, and foods that keep you from sleeping.
When your blood sugar is imbalanced, it affects not only how you feel, but your ability to sleep. You can encourage normal blood sugar by eating high-quality foods that are low in sugar. Here are some tips for choosing healthy foods that are better for blood sugar balance:
It’s also important to consider your meal frequency. Some people who experience blood sugar crashes sleep better when they eat several small meals throughout the day instead of three large meals. Finally, if you find yourself frequently waking up at night, a small, protein-rich, plant-based snack before bed can help avoid late night blood sugar crashes.
Though we typically don’t associate sleeplessness with gut health, they are very much connected. Your gut contains neurotransmitters – chemical messengers that shuttle information between your cells. Among the most important of these neurotransmitters is serotonin. Serotonin is the precursor to melatonin, your body’s master sleep hormone.[15] Gut healthy foods include:
Foods That Keep You Awake
Some types of foods and beverages contain stimulating ingredients that make it especially difficult to get restful sleep. If you enjoy a cup of coffee, try avoiding that 3:00 p.m. cup and stick with a cup or two in the morning. Although, it is encouraged to avoid caffeine all together as it can be have unhealthy effects on your organs, as can everything in the list below. Regardless, If you have trouble falling asleep, try to avoid:
Simply closing your eyes and going to sleep naturally is the best way to fall asleep. This method doesn’t always work, however, and you may need some supplemental help, or a change in your sleep environment. These are natural sleep aids that can help reset your sleep cycle.
In nature, there are several vitamins, minerals, and herbs that work with your body for overall wellness, including your sleep health. Essential oils that carry some of these elements can play a major part in relaxation. Before reaching for a sleeping pill, try some of these natural sources for a better night’s sleep.
The next time you enter your bedroom, look around to see if there’s anything that could possibly disturb your sleep. Will your room be dark enough for a good night’s sleep? Is there anything making an unnatural, perpetual noise? Is the room at a cool temperature? Did you turn your alarm clock around or on its face to avoid staring at the time, and the clock’s light? Basically – you need to turn your room into a cool, dark, sleep cave.[5]
In addition to cave preparation, prepare yourself mentally. Give yourself a moment to say a positive affirmation before you close your eyes. Take a few deep breaths, and let go of any negativity or tension from your day as you exhale. These actions, along with your sleep-friendly new lifestyle, should help you get on, and stay on a healthy path to better sleep.
The best way to hold onto a good night’s sleep is taking preventative steps with diet, stress management, and a healthy sleep environment. It’s inevitable, however, that even though you make your lifestyle and environment sleep-friendly, you will wake up during a good night’s slumber before you’re ready. This interruption can be due to several factors: a loud noise, a phone call, or even an unpleasant dream. One of the best remedies is simply to turn on a soft lamp and do some light reading. A small amount of chamomile, or another sleep-encouraging herbal tea, may also be beneficial to lure the sandman back to your pillow. Avoid exercising as this will raise energy levels. Bright lights will also exacerbate the issue.[5]
What natural remedies help you fall asleep? Have you used a supplement, changed your diet, or used another means to help with a healthier sleep pattern? Tell us your sleep story in the comments section below.
The post Can’t Sleep? Discover Causes & Natural Solutions appeared first on Dr. Group's Healthy Living Articles.
