It’ll take some discipline and willpower in the beginning, but after a few weeks, you’ll see how your new routine will become the standard.

1) Eating late at night – make yourself a meal bedtime. Put eating to sleep at 6, or 7, or 8 o’clock, whatever is realistic for you. Make your eating bedtime at least two hours before you actually go to bed.

2) Not exercising – Get a friend to join you three days a week for a walk before you start your day. Make a commitment to each other and hold each other accountable. You may want to impose a penalty – for example, P500 every time you miss a workout.

3) Eating too much sugar, bread or fast food – It’s tough to reduce intake. Easier, I have found, to take it out altogether. So if sugar, or coffee, or softdrink is your enemy, take that option away from the table, entirely. You will be amazed at how powerful, and healthy, you feel once you do.

4) Beating yourself up – this is a big one. Do you look at what you are wearing and pick out everything you don’t like? Do you curse yourself for eating too much? Stop it!

Becoming aware of what you are doing is the first step. When you notice yourself doing it, reverse it by saying something nice – even if you don’t believe it at first. Force yourself to praise yourself – surely you can find something that you appreciate about you.

This will change how you see yourself, how you feel about yourself, and ultimately how you treat yourself. That means the behavior that you have been doing that has given you license to get down on yourself will stop.

Healthy habits – get some.

Constipation is one of the most common digestive complaints in the Philippines. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week.

Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements.

Although constipation can affect anyone, it’s more common in women and in people over age 65. It also tends to occur during pregnancy, after childbirth or surgery, with certain medications such as opioid pain relievers, and with some conditions such as multiple sclerosis.

Natural Remedies for Constipation

1) Fiber

A diet low in fiber may play a role in constipation.

Insoluble fiber, which passes through the body almost unchanged, gives stools bulk and a soft texture, making them easier to pass.

Foods that are high in insoluble fiber include whole grains, fruits, and vegetables. Try wheat bran, brown rice, or whole grain bread.

Soluble fiber dissolves in water and forms a gel-like substance in the intestines. Prunes and figs can be added to breakfast or eaten as a snack.

Another option is to sprinkle one teaspoon of ground flaxseeds over any meal. They can be found in packages at the health food store or some grocery stores. They have a mild, nutty taste.

Fiber supplements are also available, the most popular being psyllium husk supplements. Psyllium husk is also available in dehydrated fiber form which could be mixed with juice or water. This is ready available in supermarkets like Rustan’s Fresh or health food stores like Healthy Options.

Add fiber to your diet gradually to avoid bloating and gas. Also, be sure to drink enough water otherwise fiber can have the opposite effect and be constipating.

2) Fluids

Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass.

Watch your consumption of alcoholic beverages and caffeinated beverages such as coffee and cola drinks, which can be dehydrating.

3) Stimulant Laxatives

Many herbal laxatives and “dieter’s teas” are called stimulant laxatives, or anthranoid laxatives. They include herbs such as:

• Cascara sagrada
• Rhubarb
• Aloe
• Senna
• Buckthorn

Some of these herbs, such as senna (one of the popular brands of senna tea preparations is called BIGUERLAI SLIMMING TEA), are approved as over-the-counter treatments for constipation. Although they are meant to be short-term treatments, in reality, people can become dependent on them and use them for weeks, months, or even years at a time in order to have a daily bowel movement.

They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and potentially dangerous irregular heart rhythms, and kidney or liver impairment.

4) Probiotics

Probiotics, such as lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract, and helping to produce vitamin K. One good commercially available example of this is YAKULT.

There is some preliminary evidence that probiotic supplements may improve constipation. For example, one study looked at the effect of a probiotic beverage containing a strain of beneficial bacteria called Lactobacillus casei Shirota (65 milliliters a day) or a placebo in people with chronic constipation. The probiotic drink resulted in significant improvement in severity of constipation and stool consistency.

Another study examined the effectiveness of another strain of probiotics on constipation in children and found no effect. Eighty four children between two and 16 years of age with constipation took lactulose (a laxative) plus a probiotic supplement containing lactobacillus GG or lactulose alone. After 12 and 24 weeks, lactobacillus was not more effective than lactulose alone at treating constipation.

5) Acupressure

Acupressure is a traditional healing practice that involves the application of finger pressure to specific acupuncture points on the body.

A point that is often recommended by acupuncturists for constipation is Large Intestine 4. Although it hasn’t been studied for constipation, it is a simple home remedy that may work for some people. The point is at the highest spot of the muscle between the thumb and index finger when they are brought close together. Caution: do not use this point if you are pregnant.

With your thumb or middle finger at a 90 degree angle to the skin, apply gradually increasing pressure. Hold for three minutes. The pressure should not be painful or uncomfortable.

6) Magnesium

A deficiency of the mineral magnesium may contribute to constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains and in supplements.

Magnesium is needed for normal muscle function, including intestinal muscles. One recent study examined the intake of magnesium with constipation in 3835 women. Low magnesium intake was associated with constipation.

Other Natural Remedies

• Barberry
• Bladderwrack
• Basil
• Buckthorn
• Cayenne
• Dandelion
• Fenugreek
• Goldenseal
• He shou wu
• Honey
• Milk thistle
• Red raspberry
• Slippery elm
• Triphala

Other Tips

• Engage in regular physical activity. Not getting enough physical activity can lead to constipation.
• Don’t put off the urge. The longer you delay when the urge to have a bowel movement strikes, the more water gets absorbed from stool and the harder it becomes to have a bowel movement.

1. Eat Breakfast
You’ve heard it before: Breakfast is the most important meal of the day. Many people skip breakfast because they don’t have time or they don’t like traditional breakfast foods or they just don’t have the appetite for it yet. But if you wait until lunch to eat, your body assumes you’re fasting and responds by slowing your metabolism. If you’re pressed for time, try eating something quick like cereal, peanut butter on toast, or cottage cheese (kesong puti) and fruit. And remember, if you eat breakfast, you have a greater chance of burning off calories (during a run, for instance!) since you’re consuming them early in the day.
2. Drink Green Tea
Green tea has been shown to boost metabolism. Researchers believe that antioxidants in green tea can cause the body to waste calories as heat, which increases your caloric burn.
3. Spice It Up
Adding hot peppers such as siling labuyo to your meals can increase the amount of calories your body burns during digestion. If you like your food to have a little kick, it’s an easy way rev up your metabolism.
4. Build Lean Body Mass
The more lean muscle you have, the more calories you’ll burn, even while resting. As we age, we naturally lose muscle mass, so it’s important to work at building it. Even doing resistance or weight training just twice a week can make a big difference. And, ladies, don’t worry — regular weights training will make you look toned, not bulked-up.
5. Don’t Skip Meals
Our bodies have a built-in survival mechanism to conserve calories when we go for a long period of time without eating. So, when you skip meals, your body slows your metabolism to prevent you from starving. To prevent this, try to eat five to six small meals each day, or three meals and some healthy snacks in between.
6. Eat Protein With Every Meal
Our bodies have to work hard to digest the foods we eat, and your metabolism revs up in response. However, eating protein boosts your metabolism a little more than consuming carbohydrates or fats with the same number of calories. Of course, don’t take that to mean that you should switch to a high-protein diet, since carbs are the main source of energy for runners. But try to incorporate lean protein into most meals. Your best sources for protein include: fish, lean red meat, skinless chicken or turkey breast, nonfat yogurt, skim milk, eggs and egg substitutes, beans, tofu, and lentils.
7. Stay Active Every Day
Try to keep moving as much as possible during the day. If you have a desk job, do leg lifts as you sit at your desk or take frequent breaks to walk around.
So for people who have made it a new year’s resolution to cut down on their weight, I believe these tips can help you a lot. Good luck with your efforts people!

WATER

#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population.)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even mild dehydration will slow down one’s metabolism as much as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
#5. Lack of water is the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop
bladder cancer. Are you drinking the amount of water you should drink every day?

COKE

#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen
grease stains. It will also clean road haze from your windshield.

“It may be just another date on the calendar, but for many of us, the start of a new year packs a potent psychological punch. It’s an opportunity for new beginnings, fresh starts, and a clean slate. It should also mark the end of procrastination when it comes to taking care of your most precious commodity — your health. Here are eight of the best tips you can use to improve your health in 2008.

1. Eat More At Home.

Last year was a rough year for trans fats. The FDA required that this artificial artery-clogging substance be clearly identified on nutritional labels. But here’s the catch: The FDA labeling rule applies only to food sold in stores; it does not apply to restaurants, bakeries, and deli counters. So, cities like New York and Chicago proposed citywide restrictions on their use in all restaurants. Since we have no similar rules or restrictions locally, it’s more than likely that you’re still eating trans fats when you eat. And Filipinos have been eating out in larger numbers every year.

The solution is obvious: Eat at home more. “You can’t protect yourself unless you fix your meals at home from scratch,” says Suzanne Hobbs, author of Get the Trans Fat Out. That’s because home cooking techniques typically use far fewer trans fats than restaurants. And when they do, it’s easy to cut the offending fats out: Simply read the ingredients and banish everything with partially dehydrogenated vegetable oil or solid shortening from your recipes (substituting healthful liquid oils such as olive oil and canola oil). But when scanning labels, be wary of the footnote “not a significant source of trans fat.” That actually means the food in question can have up to 0.5 grams of trans fat per serving even though the label says zero.

There’s really no going around the fact that a growing pile of research suggests that frequently eating out plays a key role in today’s obesity epidemic. That’s because trans fats aside, home-cooked food is usually lower in other nutritional bogeymen like saturated fat, sodium, and sugar, and higher in good nutrients like fiber, calcium, and iron. Dinner at home is a winning recipe.

2. Add 30 Minutes Of Exercise Per Week.

Researchers continue to demolish your excuses for not exercising, or not exercising enough. Maybe you’ve heard that people with arthritis shouldn’t exercise, for instance. Researchers at Northwestern University debunked that myth: Just the opposite turns out to be true, in fact — older people with arthritis who exercise are less likely to develop physical limitations that hamper their daily lives. Can’t find time to exercise? A study from the Harvard School of Public Health even found that if you manage to exercise only on weekends,that’s still better than not exercising at all.

Of course, experts now recommend a minimum of 30 minutes of exercise daily to keep yourself healthy — and 60 minutes of moderate to vigorous exercise daily to keep you from gaining weight. But even if you can’t meet these guidelines for vigorous exercises to develop fitness, don’t let that discourage you from doing moderate exercises that are still beneficial to your health.

3. Drink low-fat milk or eat calcium-rich food.

You already know that low- to non-fat dairy products help you meet your need for calcium, which is essential for staving off osteoporosis. Bess Dawson-Hughes, MD, director of the Bone Metabolism Laboratory at Tufts University in Boston, emphasizes that eating and drinking your calcium, not popping a pill, is most effective. But remember to make your dairy low-fat or fat-free: drinking three glasses of whole milk daily instead of skim adds almost 200 calories and 14 grams of saturated fat, which can contribute to weight gain and higher levels of LDL (“bad”) cholesterol.

Ideally, people should get their daily calcium quota through a healthy diet. Along with milk, dairy products of all types will do the trick. Other good sources include sardines or tinned salmon with bones, leafy green vegetables, soya beans, and calcium-fortified orange juice or breakfast bars.

4. Add Vitamin D.

Think of vitamin D as calcium’s partner. “Vitamin D promotes the absorption of dietary calcium,” Dr. Dawson-Hughes explains. “You need an adequate vitamin D level to make use of the calcium.” Research continues to support vitamin D’s importance in building bone strength against osteoporosis and the risk of fractures. Vitamin D may also help improve muscle strength, reducing the risk of crippling falls in the elderly.

You may not be getting enough vitamin D, however. Although the RDA for older adults is between 400 and 600 IU of vitamin D, Tufts research suggests you may actually need 700 to 800 IU to fully benefit. Unlike calcium, it can be difficult to get enough vitamin D from dietary sources alone. (Note, for example, that yogurt, while a good source of calcium, doesn’t deliver the vitamin D benefit that milk does.) Dr. Dawson-Hughes recommends combining inexpensive vitamin D supplements containing 400 IU and a multivitamin also containing 400 IU.

5. Eat more fruits and vegetables.

Hardly a day goes by without more evidence that the vegetable and fruit aisles are the healthiest sections of the grocery store. Researchers at the Harvard School of Public Health, for example, analyzed data from more than 100,000 participants in two large, long-running studies, the Nurses’ Health Study and the Health Professionals’ Follow-Up Study. They confirmed that participants who ate five or more servings of fruits and vegetables daily had a decreased risk of heart disease. No wonder then that the new dietary guidelines recommend an admittedly daunting-sounding nine servings of fruits and vegetables daily. But don’t be discouraged by that number, says Alice Lichtenstein, D Sc, director of Tuft’s Cardiovascular Nutrition Laboratory. “People need to remember that a serving size is modest, and under normal circumstances most people eat more than one serving at a time,” she says. For fruits and vegetables, a serving is only a half-cup, so you should aim for two cups of fruits and two and a half cups of vegetables daily in a regular 2,000-calorie diet.

6. Eat like Popeye.

While it’s important to eat a “rainbow” of fruits and vegetables, some vegetables seem to be more equal than others. Popeye, the Sailor Man, it turns out, was on to something: Spinach, along with other leafy green vegetables, is proving to be packed with health benefits, including possibly helping prevent cataracts and reducing the risk of stroke and cognitive decline.

Eating more green leafy vegetables is one of the biggest changes most people need to make to align their diets with the new “My Pyramid” food pyramid. For many people, meeting the new guidelines will mean doubling or tripling their intake. That sounds huge, but it actually amounts to only about two or more cups over a week’s time. Now, that’s quite a doable thing.

7. Have fish for lunch or dinner.

The evidence continues to mount that fish, particularly those rich in omega-3 fatty acids such as salmon and tuna, is good for your heart as well as your head. One study involving women with coronary artery disease showed that those who ate fish had a slower progression of plaque buildup in their arteries. Another showed a 13 percent slower annual decline in mental abilities in older people who ate fish at least twice a week. So now, eating fish twice a week is part of a healthy diet and it doesn’t have to be hard to do, once you get into the habit.

8. Don’t worry. Be happy.

Nearly a dozen studies show that happy people live longer. They’re also less likely to suffer heart attacks, strokes, and pain from conditions like rheumatoid arthritis. A recent research also showed that people who express positive emotions come down with fewer colds and flu after being exposed to the viruses than those who express negative emotions like anger, sadness, or stress.

Psychologists now believe happiness is a learned skill. In fact, Harvard’s how-to-be-happy course is now the university’s most popular class. It’s first lesson? Embrace your failures and frustrations. “When you give yourself permission to be human,” says course instructor and psychologist Tal Ben-Sharar, “you are more likely to open yourself up to positive emotions.” So be happy and you’ll live longer.

None of these research-based steps to a healthier you in 2008 have to be hard. So why not start the New Year off right and be healthier in 2008!”

For a number of reasons, older people have trouble falling asleep and staying asleep. As we age, we may notice some of the following:

• Taking longer to fall asleep
• Sleep is less deep
• Waking up three or four times a night
• Frequent night-time bathroom trips
• Sleep is not as restful or satisfying
• Tendency to fall asleep in the early evening and wake up in the early morning

Why older people sleep less

As we age, our bodies change. 

These changes impact the length and quality of our sleep. Depending on your situation, one of more of these factors may apply:

• Hormones: As we age, our bodies secrete less of two important sleep hormones: melatonin and growth hormone.
  • Melatonin is important because changes in the level of this hormone control our sleep cycle. With less melatonin, many older adults feel sleepy in the early evening and wake up in the early morning. They also may have more trouble falling asleep.
  • Growth hormone is what makes children sleep so deeply. As we age, our body secretes less of this hormone and deep sleep becomes more difficult.
  • Menopause causes a great deal of hormonal changes in women, sometimes resulting in night sweats and other symptoms that interfere with sleep.
• Health Conditions: Health conditions can interfere with sleep. As we age, we are more likely to develop a chronic illness. These illnesses result in changes in our body that interfere with normal sleep. By managing your health condition well, you can minimize this effect. Examples of how some illnesses interfere with sleep are:
  • Some health conditions (like arthritis) cause pain, which makes it difficult to fall asleep.
  • Other conditions (like diabetes or an enlarged prostate) may cause you to use the bathroom frequently during the night, which interrupts deep sleep.
  • Heart disease, high blood pressure and other cardiovascular conditions may cause you to wake suddenly due to breathing difficulties or changes in heart rate.
  • Parkinson’s disease, Alzheimer’s disease and mental illnesses may cause anxiety that interferes with sleep.
• Lifestyle Changes: As we age, our daily routines change. These changes can affect our sleep. By increasing exercise and time spent outdoors and decreasing napping, you will improve  both the length and quality of your sleep:
  • Lifestyle Changes Older people get less exercise. Be sure to talk to your doctor and get a healthy amount of daily exercise.
  • Sunlight: Sunlight helps your body to produce melatonin, which regulates your sleep cycle.  Try to get at least two hours of exposure to bright light each day. If it is difficult for you to get outside, consider using a full-spectrum light indoors.
  • Napping: While napping can be great, if you are napping more than 20 minutes a day, you may be interfering with your sleep.
  • Alcohol, caffeine and nicotine: These three culprits will wreak havoc on your sleep. If you are having trouble, cut back and be sure not to use any of these within three hours of going to bed.
• Medications: As we age, it is more likely that we are taking one or more medications. These medications can often interfere with sleep. Your doctor may be able to change your medication to one that doesn’t cause you to lose sleep, or possibly change the time of day you take that medication. Some common medications that are known to interfere with sleep include: some high blood pressure medications, anti-depressants, steroids, some decongestants and bronchodilators.

What To Do?

The good news is that you can usually greatly improve your sleep by identifying the underlying cause and making changes. If your lack of sleep is due to illness or medication, talk to your doctor about the possibility of changing the medication or the time of day you take it. Be sure to get some exercise and sunlight every day.

If your sleep does not improve, you may have a sleep disorder.  Health conditions that prevent a person from falling asleep or staying asleep include sleep apnea and insomnia. A doctor can help treat these conditions.

Bottom line: Try making changes in your sleep and lifestyle habits. If that doesn’t help, talk to your doctor. Whatever you do, don’t accept being tired as part of getting older.

- “Bakit hamburger lang at softdrink ang pa-merienda nila?”

- “Ang liit naman ng ‘salary increase’ ko… sa taas ng mga bilihin ngayon, ‘di pa rin magkasya sa amin ‘to!”

- “Free seminar nanaman… dapat pahinga ko na lang ito, pinagkakait pa sa akin ng kumpanya!”

I would like to share with you an article taken from the Philippine STAR (October 18, 2007, p D-3) entitled “Gratitude Is The Best Medicine”. You may not know it but you are doing yourself a big disservice by adopting such an attitude.

“Did you know that a dose of gratitude is one good antibiotic? The mere act of saying thank you or simply letting someone know they are appreciated can do more for your immune system than you think.

That’s right! Gratitude can be beneficial to your health. According to published research findings by Dr. Robert Emmons (University of California in Davis) and Dr. Michael McCullough (University of Miami), gratitude is a virtue conducive to good health, well-being, happiness, and psychological stability.

The research revealed that practicing gratitude, whether verbally or through action, resulted in heightened liveliness, optimism, and enthusiasm. Furthermore, the research subjects were far less prone to depression and tension.

The positive effects of being grateful are endless. An immune system supported by a sunny disposition is one more positive effect – one becomes resistant to diseases and disorders that plague the body and the spirit. Psychological well-being is maintained, your social life is active, people’s perception of you improves, and your outlook in life is more optimistic and positive.

That is primarily why people who are more polite and courteous will likely end up being more socially accepted, and therefore, be more persuasive and trustworthy of other people. These revelations are not only based on decades of scientific research but on years of common social sense as well.”

1. Smiling makes us attractive.

We are drawn to people who smile. There is an attraction factor. We want to know a smiling person and figure out what is so good. Frowns, scowls and grimaces all push people away — but a smile draws them in.

2. Smiling Changes Our Mood

Next time you are feeling down, try putting on a smile. There’s a good chance your mood will change for the better. Smiling can trick the body into helping you change your mood.

3. Smiling is Contagious

When someone is smiling they lighten up the room, change the moods of others, and make things happier. A smiling person brings happiness with them. Smile a lot and you will draw people to you.

4. Smiling Relieves Stress

Stress can really show up in our faces. Smiling helps to prevent us from looking tired, worn down, and overwhelmed. When you are stressed, take time to put on a smile. The stress should be reduced and you’ll be better able to take action.

5. Smiling Boosts Your Immune System

Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed. Prevent the flu and colds by smiling.

6. Smiling Lowers Your Blood Pressure

When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home. Sit for a few minutes, take a blood pressure reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin

Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.

8. Smiling Lifts the Face and Makes You Look Younger

The muscles we use to smile lift the face, making a person appear younger. Don’t go for a face lift, just try smiling your way through the day — you’ll look younger and feel better.

9. Smiling Makes You Seem Successful

Smiling people appear more confident, are more likely to be promoted, and more likely to be approached. Put on a smile at meetings and appointments and people will react to you differently.

10. Smiling Helps You Stay Positive

Try this test: Smile. Now try to think of something negative without losing the smile. It’s hard. When we smile our body is sending the rest of us a message that “Life is Good!” Stay away from depression, stress and worry by smiling.

What are you waiting for?  Smile now and… smile yourself to good health! 

Time Required: 20 minutes a day

Here’s How:

      1. Sit

       Find a comfortable place to sit. Sit with you back straight and feet on the floor. Be comfortable, but alert.

      2. Close your eyes

       Just relax. Close your eyes. Let everything fall away.

      3. Breathe in

       Breathe in through your nose. Feel the breath fill your stomach.

4. Breathe out

Exhale through your nose. Feel your body collapse. Breathe out fully.

5. Repeat

      Continue breathing. After each time your breath in and out, say (or think) the word “One”. Continue for 20 minutes.

6. Practice daily

      Repeat this every day. Have a set time to do it. Don’t worry about setting an alarm, just have a clock nearby that you can see. If you start drifting in thought, gently return to your breathing.

7. Mini-relaxations

     During your day, stop a few times and do a “mini relaxation”. Just breathe in and out for about a minute. This will relax you and begin to teach your body how to respond to stress in a calm way.

What You Need:

• Place to sit
• 20 uninterrupted minutes

Many people take the need for adequate, consistent and restful sleep for granted.

Doctors have known for years how important sleep is for overall health and for physical and mental performance during waking hours. Newer studies have given more insight into the key role that sleep plays in limiting common illnesses like colds and flu.

The following are very popular myths about sleep – go through this list so that you could clear up your misunderstandings about it:

1. Sleep is just rest.

Sleep is more than simply a period of rest. It is an essential time for your body to perform routine maintenance, creating long-term memories and repair damage from your day. In fact, newer studies have given more insight into the key role that sleep plays in limiting common illnesses like colds and flu (and other infectious diseases)- all because sufficient sleep boosts our immune system.

2. Sleeping an hour less is no big deal.

If you get less sleep than you need, your ability to do certain brain and physical tasks is decreased. If that sleep loss builds over time, it can interfere with the hormones that monitor appetite, changing your mood and increasing your risk of some chronic illnesses. Get seven to nine hours every night for good health.

3. You adjust to sleep changes easily.

Your body gets on schedule based on your activity and exposure to daylight. When you travel across many time zones or work night shifts, you confuse body’s sense of time, making sleep difficult and inhibiting some necessary sleep functions. For every one- to two-hour time change, it takes your body 1 day to adjust. That means it could take your body 6 to 12 days to adjust to a trip from New York to Manila.

It is for the same reason that research has shown that call center employees (who routinely change shifts) have been found to have lower resistance to diseases and have a higher tendency to suffer from depression.

4. Older people need less sleep.

Older people need the same amount of sleep as everyone else – seven to nine hours per night. There is a cultural belief that as you age, you need less sleep. Unfortunately, because of this myth, many older people do not seek help for their sleep problems. Often, older people sleep less than they need to because of illness. Many of the medications older people may be using interfere with sleep. Talk to your doctor to find out more.

5. You can “catch up” some sleep during the weekend.

Many people sleep longer hours on Saturday, hoping to compensate for sleep lost during the week. While sleeping longer hours helps you “catch up” on your sleep debt, it also alters your sleep schedule. You sleep longer hours for one or two days and then wake up early again on Monday. Your body must adjust to these changes. During this adjustment, your quality of sleep is poor. It is much better to have a consistent daily sleep schedule that gives you seven to nine hours each night.

6. Naps are wasteful.

Naps can be a great way to catch up on lost sleep. After taking naps, people function better and do certain brain tasks quicker. Don’t you notice how good you feel after a short nap? Napping can also help you train yourself to fall asleep quicker. However, napping longer than an hour or after 3 p.m. may make it more difficult for you to fall asleep at night.

7. Insomnia is caused by worry.

While worry and stress can interfere temporarily with sleep, insomnia is often caused by other factors. Medications and medical conditions can keep a person from falling asleep. These conditions include depression, anxiety, asthma, arthritis and other conditions which worsen at night.

How much sleep do we really need?

Here is a list of sleep needs by group:

• Infants: 16 hours a day
• Young Children: 10-14 hours a day
• Teenagers: 9 hours a day
• Pregnant women: several extra hours a day in the first trimester
• Adults: 7 to 9 hours a day

A person should be alert and awake throughout the day. Some signs that you are not getting enough quality sleep include:

· Feeling tired during the day

· Falling asleep within 5 minutes of lying down

· Experiencing “micro-sleeps” or brief “nodding off” episodes

So, let’s all make sure we don’t take sleep for granted. It definitely would make us live healthier… and longer.