• Lone Tree

General Health Tips

acupunturaIt is better to prevent than to cure, says an old proverb and it applies when it comes to health. Prevention is the best medicine! You can save yourself a lot pain, worry and money by following common sense practices to stay healthy. Stop smoking and stay away from second hand smoke. Eat well, remember that you are what you eat and you can enjoy food even if it is good for you. Exercise and if you don´t like going to a gym, walk around your neighborhood and use the stairs instead of the elevator whenever you can. Avoid using drugs including prescription drugs; they also cause addiction. Don´t drink in excess, one glass of wine or a drink once in a while is not too bad. Stay away from stressful situations and stressful people. Don’t put yourself in risky situations.
Education about your body and how it works is a good idea to know if you are not doing things properly. Listen to your body and act quickly. Don’t go to a doctor when it is already too late.
It is better to prevent than to cure, says an old proverb and it applies when it comes to health. Prevention is the best medicine! You can save yourself a lot pain, worry and money by following common sense practices to stay healthy. Stop smoking and stay away from second hand smoke. Eat well, remember that you are what you eat and you can enjoy food even if it is good for you. Exercise and if you don´t like going to a gym, walk around your neighborhood and use the stairs instead of the elevator whenever you can. Avoid using drugs including prescription drugs; they also cause addiction. Don´t drink in excess, one glass of wine or a drink once in a while is not too bad. Stay away from stressful situations and stressful people. Don’t put yourself in risky situations.
Education about your body and how it works is a good idea to know if you are not doing things properly. Listen to your body and act quickly. Don’t go to a doctor when it is already too late.

woman relaxing - green leafSuggested procedures for relaxation:

  • Select a quiet area where you can lie down. Lie in a comfortable position on your back. Place hands along the sides of your body. Close your eyes and slowly take a deep breath.
  • Clench the fist in your preferred hand. Increase the tension in your arm as much as you can. Think about how this feels. Concentrate on your arm. Now relax your arm and let your fingers straighten out.
  • Repeat that same procedure with your other hand.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Place your hands on the surface you are lying on. Push down as hard as you can. Concentrate on your hands, chest and back, as these are the areas you will feel tension in. Notice the tension in both arms. Relax your arms so that the tension is released. Repeat this step once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Frown and close your eyes as tightly as you can. Think about how tight your face feels. Hold this expression for 5 seconds and then relax. Repeat this procedure once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Clench your teeth as hard as you can. Concentrate on this tension in your jaws. Do this for 5 seconds and then relax. Repeat this procedure once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Shrug your shoulders until you feel the tension in the top of your shoulders and the back and sides of your neck. Think about the tension you feel and hold this tension for 5 seconds. Relax and repeat this procedure once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Tighten the muscles in your stomach. Hold them in this position for 5 seconds and then relax them. Repeat this procedure once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Tighten the muscles in your legs and concentrate on the tight feelings in your leg muscles. Increase the tension and hold it for 5 seconds. Repeat this procedure once.
  • Take a deep breath and exhale slowly. Make your body feel as limp as you can.
  • Breathe regularly and try to relax each part of your body. Think about your legs, stomach, arms, shoulders, neck, face, and jaws as you do this. Imagine that all tensions are leaving your body. Try to stay completely inactive for 1 or 2 minutes.
  • woman sleepingAlways get up at the same time.
  • Go to bed only when you feel sleepy.
  • Don’t read, work, watch television, or eat in bed.
  • Exercise regularly.
  • Relax before you go to bed.
  • Avoid coffee, tea or beverages which contain caffeine at least 6 hours before you go to bed.
  • Don’t ingest alcoholic beverages at least 6 hours before you go to bed.
  • Don’t smoke before you go to bed.
  • Wait at least two hours after dinner before you go to bed.
  • Eat light dinners.
  • Avoid noise around your bedroom.
  • Drink a glass of warm milk at night, it stimulates the release of serotonin, a neurotransmitter which helps us fall asleep.
  • Drink lettuce or green apple tea.
  • Drink tilo tea.
  • If none of these works, try the traditional method, count sheep!
  • sleeping and yawningMaintain a regular wake up time.
  • Create a good sleeping environment. Muffle loud noises, screen lights out and turn clock away from you so you can’t see it in the middle of the night.
  • Develop bed-time rituals. These will serve as reminders that it is time for sleep (i.e. brush your teeth, change into sleepwear, set alarm clock, read/meditate, etc.)
  • Condition yourself to sleep. Learn to associate lying in bed with sleeping. If you go to bed and end up worrying about things, get out of bed. Avoid sleeping in other places such as a chair. Avoid doing other things such as homework or reading while you’re lying in bed.
  • Omit daytime naps. These will disturb your sleep-wake cycle.
  • Learn to relax. Engage in muscle relaxation and deep breathing.
  • Engage in daily exercise. This tends to deepen sleep. Refrain from workouts a few hours before going to sleep because exercise is stimulating.
  • Avoid caffeine, cigarettes, and alcohol before going to bed; caffeinated coffee, tea, cola, and chocolate increase arousal, so eliminate them after midday. Cigarettes can increase stimulation.
  • Alcohol consumption before going to bed, typically leads to poor and fragmented sleep.
  • Reduce fluids after dinner time, and if you must drink a beverage at night, drink milk.
  • If worrying keeps you awake, set up a 30 minutes “worry period” to occur at the same time and same place every day. Be certain to confine all worrying to just the one time slot and think intensely about your concerns. As you toss and turn in bed or wake up trying to solve your problems in the middle of the night, remind yourself that you’ll have time during the worry period the next day. Remember, too, that you are not really alert enough to resolve problems when you are half asleep.
  • If you stayed up all night, or a good portion of it, remember it will take a few days to readjust your sleep-wake cycle.
  • Bore yourself to sleep by visualizing and counting wooly sheep or by imagining yourself writing 6 foot numbers on a blackboard. Start at 100 and count backward.