Insomnia Do not use alcohol to help you fall asleep. Although alcohol may initially induce sleep, once it wears off, the sleep tends to be fragmented. Limit caffeine during the 4 to 6 hours before bedtime. Approximately 50% of the caffeine consumed at 7 PM remains in the body at 11 PM. Remember that caffeine is present in many different foods, beverages and medications. Limit nicotine prior to bedtime, as it is a stimulant. Limit liquids of any kind for at least 90 minutes before bedtime if the need to urinate wakes you up in the middle of the night. It takes about 90 minutes for the body to process liquids. This problem is especially common in older men. Regular exercise can increase your odds of getting a good night’s sleep. But avoid exercise within 3 hours prior to going to bed, as this will boost alertness and have a negative effect on sleep. Carbohydrate-rich foods, such as pasta, bread, cereal, crackers, etc. tend to lead to the greatest production of serotonin. Try a light bedtime snack of crackers or a slice of toast with jam. Depression Twenty to thirty minutes of bicycling, swimming, dancing, running, or brisk waling can relieve most common, mild depressions. It has been proven that depressed people who had never exercised improved considerably when starting an intensive exercise program, which included long distance walking and jogging. They found a new zest for life, became more stress-tolerant, and improved their self-image. Start showering with warm water, gradually making it hotter. Then decrease the temperature as low as your can stand it. Cold water stimulates the nerves close to the surface of the skin and is rejuvenating. Do not do this if you have a serious illness or are pregnant, premenstrual, or menstruating. Deep Breathing Exercises: In just ten minutes, you can oxygenate your body and relieve your depression by practicing deep breathing and relaxation. Do five minutes of acupressure breathing exercise, ‘Letting Go of Depression’. This exercise will deepen your breathing and enable you to feel better and in control. Two hours of early-morning sun help lift depression. Spend as much time as possible outdoors. Take daily walks, preferably in the park or along the seashore, to connect with nature and appreciate the beauty it offers. Fresh air and deep breathing exercise are both good in aiding relaxation and promoting good oxygenation of the entire body. Hypertension Lean Diet – A diet high in fat and cholesterol clogs the arteries, leading to atherosclerosis. The more clogged the arteries, the higher your blood pressure becomes. Cut down on meat (especially the red meat such as beef and pork), diary (except for non-fat milk), heavy desserts, and fried foods. A vegetarian diet rich in fibre is recommended for your heart and your blood pressure. Take a diet that is rich in high potassium foods (vegetables and fruits) and essential fatty acids. Daily intake of potassium should total 7 grams per day. The diet should be low in saturated fat, sugar and salt. In general, a whole food diet emphasizing vegetables and members of the garlic/onion family should be consumed. Take one to three tablespoons of herbal bulking formula containing such things such as oat fibre, guar gum, apple pectin, gum karaya, psyllium seed, dandelion root powder, ginger root powder, fenugreek seed powder and fennel seed powder. Eliminate the use of caffeine, alcohol and tobacco. Other tips the include reduction in intake of salt, regular exercise, yoga and deep breathing.
Pages to are hidden for
"insomnia"Please download to view full document