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Benefits of Meditation for the Heart

Meditation is an antique practice – often using quiet contemplation, deep breathing or sustained focus on a phrase, color or sound – that helps an individual let goof stress and feel peaceful together with maintaining a relaxed state of mind.

People meditate for several reasons. For some it is a spiritual journey that has to do with expansion of awareness and perception of life. Some are interested in its benefits for health and general well-being. Others simply want to relax. Nowadays it is more often practiced to clear the mind and at the same time to ease many health concerns related to stress, including high blood pressure, anxiety and depression.

Thepositive effect of meditation comes from deep relaxation when both the body andmind are refreshed and revitalized. This yields many immediate, as well as long lasting health benefits, primarily for the heart. Some of them include:

  • Lowering heart rate
  • Lowering blood pressure
  • Reducing stress and anxiety
  • Reducing harmful hormones
  • Lowering cholesterol
  • Improving sleep.

It has longbeen known that psychological stress increases activation of the sympathetic nervous system and the hypothalamic pituitary adrenal axis. This makes the body release harmful hormones cortisol, adrenaline and noradrenaline, which leads to faster heart rate, increased cardiac output and narrowing of arteries.

When the stressor is gone, hormone levels typically subside and stability is restored. However, when the stress-reaction process is repeated over and over again,stress becomes chronic and the system breaks down. This is called allostatic load and can result in an increase in physiological issues that compromise the immune system, create elevated blood pressure and accelerate atherosclerotic processes, leading to acute plaque rupture and resulting in coronary heart disease, angina and stroke.

Here is what science says about how meditation can be beneficial for reducing cardiovascular disease:

Lowering blood pressure. A 2013 study showed that regular mindfulness-based stress reduction activities were able to reduce both systolic and diastolic blood pressure over a period of 8 weeks.

Reducing stress and releasing feeling of tension. A 2015 study reported significant reduction of stress and anxiety after engaging in meditation for a few minutesa day over a period of time.

Improving sleep. Mindfulness meditation improves quality ofsleep and can be used for treating insomnia.

Boosting the immune system. Researches at University of Wisconsin reported ‘demonstrable effects on brain and immune function’ after an 8-week period of meditation.

Reducing inflammation. Since chronic inflammation isinvolved in all stages of atherosclerosis, reducing inflammation is essential in heart disease. A study by Wisconsin-Madison University has found that meditation, adjunct to dietary and exercise programs, helps reduce underlying inflammatory processes.

Thus, by consistently practicing meditation you can reduce activation of the sympathetic nervous system, which in turn reduces stress hormones, provides stress relief and dilates blood vessels, providing benefit to the heart. This practice can be done anywhere at any time, but complimentary to diet, exercise and prescribed medications, where applicable.

Special types of healthy breakfast foods for weight loss

e’re all familiar with that kind of healthy breakfast in morning. You know, the one where you wake up late, shell out the door in a urgency, and grasp a muffin at the nearby coffee shop. While there’s nothing incorrect with pampering in a good pastry every once in a while, creating it a habit is not so great.

Done correct —as in, when you make healthy selections —breakfast can really be a key constituent in weight loss. According to research by the Obesity Society, people who eat more calories at breakfast and lesser calories at dinner lose more weight, decrease waist circumference, and sense fuller longer.

“Your body is like a needy car—it needs fuel major thing in the morning, and again every 4 to 6 hours after,” states Jessica Crandall, RDN, a spokesperson for the Academy of Nutrition and Dietetics. She emphases the significance of put in up on protein and fiber in the AM so that you don’t bang later.

There are special types of healthy breakfast foods for weight lossGo for: Protein

healthy breakfast

Eggs are a before lunch staple for a reason. According to a study published in the American Journal of Nutrition, consuming a breakfast high in protein is related to boosted fullness, decreased nighttime snacking on junk foodstuffs, and decreased cravings. “If we fall little on protein at breakfast, that reduces our muscle mass and metabolism,” says Crandall. Lots of Americans consume sufficient protein at lunch and dinner, but not sufficient protein at breakfast. Women should sprout for about 20 g at healthy breakfast, says Crandall.

Some of Crandall’s favorite protein choices: whole grain toast with butter or an egg on top, ¼ cup of oats on yogurt with berries and almonds, chicken apple sausage with two boiled eggs, banana bread roasted with a scoop of protein powder, and crustless pastry. Prepared quinoa with berries is another immense choice because it’s higher in protein than oatmeal. Prepare the quinoa in advance and store in the refrigerator to streamline your morning.

Go for: Fiber

healthy breakfast

It always appears down to this: Have real food. “If you’re consuming foods that include fiber, you’ve spontaneously eliminated a lot of junk, identical to carbohydrate sources that are simple and improved,” says Lisa Cimperman, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. Having foods great in fiber tends to slow down the digestive procedure, which will benefit you feel fuller longer and clues to a more maintainable form of energy. Her preferred fiber options contain whole grain toast, oatmeal, overnight oats, fruits and veggies.

Go for: Veggies

healthy breakfast

We don’t emphasis sufficient on fruits and vegetables, particularly at breakfast. They should make up about half of what we consume at any meal, and people actually struggle at healthy breakfast with eating sufficient fruit or having any vegetables at all, according to Torey Armul, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. She recommends throwing some spinach, peppers, or zucchini into an omelet, cooking up your veggie leftovers from the night formerly, or adding veggies to a smoothie (throw in fruit for sweetness). If you actually want to up your veggie consumption, attempt these 2 salads you should be eating for breakfast.

Go for: Healthy fats

healthy breakfast

Another method to stay filled and slow down digestion: consuming healthy fats. “You’ll have a long, sluggish release of energy, which will contribute to more energy during the morning,” says Armul. Avocado toast is one of her preferred fast and relaxed staples. She also suggests adding nuts to oatmeal and coating smoothies with chia seeds or flaxseed. And preparing with olive oil is good way to get a dose of healthful fats, she explains.

Go for: Something unusual

healthy breakfast

Use your creativity. “Healthy Breakfast foodstuff doesn’t have to be breakfast food,” tells Crandall, who loves to have breakfast tacos on corn tortillas. And if you don’t like eggs, you don’t have to usage them in your tacos—try beans and veggies (which you can prepare the night before) in its place. Crandall also loves to dip apple slices into a mix of yogurt, pumpkin puree, cinnamon, and nutmeg. Spinach salads or warmed leftovers are other good bets—they’re what certain of Armul’s clients go for when they don’t feel like having a common breakfast.

 

Some Effective Tips for a Comfortable and Healthy Sleep

Abad night’s sleep can wreak havoc on the rest of our day. It ca significantly affect our eagerness, impact on our temper, reduce our energy levels and hence have a negative influence on our interactions with others..

A good first step is to establish where the problem lies; do we fight to actually go to sleep in the first place or is it that we wake up and then find it impossible to go back to sleep. Some people find that they awaken in the early hours, their mind racing. For others they are casually wide awake, with nothing specific on their mind.

There may be reasons to explain the root of these sleeping problems. Probably the birth of a child prompted the needs to be alert in case he/she needed outlook during the night, or a burglary that caused feelings of insecurity in the home and a need to be additional vigilant.

Let’s look at some effective tips for comfortable and healthy sleep:

– Deal with any practical issues that may be a factor. Ensure that security is good, alarms are working, a child monitor is installed. Find reassurance in knowing that a mother’s often so finely attuned to her baby that she often wakes up seconds before it cries. Recognize the triggers that may be a past or present factor in your sleeping pattern.

– Could sleeping issues be because of a medical condition? Have a check up from your doctor and ensure that your general health is fine. If you’re on medication check that sleeping issues are not a side effect. Some doctors may prescribe melatonin as a short-term option to help reinstate a regular sleeping pattern.

– Clear your bedroom of clutter. Be disciplined. Just because visitors don’t see your bedroom doesn’t mean that it doesn’t matter. Clutter and mess create stress. Get into the habit of putting things away.

– Screen off unsightly areas, tidy away your workstation, keep electrical equipment to a minimum. Ensure your bedroom is a welcome haven, a place where you enter and immediately feel calm, comfortable and at peace.

– Check that your bedroom is the right temperature. Many people find that their bedrooms are too warm and that can affect the quality of sleep. Ensure that it is airy and well-ventilated.

– Cultivate a regular habit with regard to bedtime, especially during the week if possible. For many people 10:00 pm or 11:00 pm is seen as a perfect time for bed when they are working the next day. Establish a routine that your unconscious recognizes as moving towards bedtime and sleep.

– Try to wind down before bed, rather than working until the last possible second, then diving into bed and wondering why your mind is still racing. Winding down for two hours before bed allows both your body and mind to start relaxing at the end of a busy day.

– Avoid mental over-stimulation last thing at night. Watching scary, violent films can cause your mind to become over active and may cause incubus, and disturbed sleep.

– Reschedule that deep and meaningful conversation. If there are urgent matters that need discussing try to schedule them at a time when you are both able to contribute fully and respectfully to the conversation. Late at night when you are both tired, irritable or concerned about the following day at work is not conducive to a useful discussion with your partner.

– Practical actions like avoiding heavy, spicy food and too much alcohol late at night can help improve the quality of your sleep. Spirits are recognized for causing disturbed sleep and strange, unsettling dreams.

– Keeping fit improves the way your body functions. Aim to include some exercise in your routine. Many people enjoy walking the dog before bed. It helps draw a line under the day, introduces fresh air into your body and avoids having to let the dog out during the night!

– If you work hard mentally in the day ensure that you compensate by committing to physical exertion. Conversely, if you have a strenuous physical job ensure that you undertake mental activity to provide a counter-balance.

– Do you go to bed and prepare to not sleep? Some people take books, food, drink with them to bed. Instead, go to bed and lie still. Close your eyes and appreciate that your body is taking good care of itself. Cell renewal, digestion, detoxifying, healing all occur as you lie still and allow your body to do what it needs to do at this time.

– Wash away the day’s cares at the end of the day. A shower or relaxing bath can symbolically cleanse away the day’s stresses and strains, help you relax and feel ready for bed. Play soothing music, light scented candles, have a massage, enjoy this special, quality time.

– Hypnotherapy can be an important part of improving the quality of your sleep. Dealing effectively with stress, anxiety, guilt, tension can all help your mind relax and become better able to sleep a healthy, refreshing sleep. It can help reinstate good sleeping habits instead of stressful, unhealthy sleeping patterns.

– Self-hypnosis techniques are a positive way of introducing calm, relaxation into your sleeping routine. Learning how to calm your mind and take yourself to a familiar, comfortable, safe place is another helpful tip for better sleep.

– Use always good bed or mattress for a comfortable and healthy sleep. A bad mattress can harm your body and disturbs your sleep. For side sleeping and people who are facing with back pain problem, a good mattress must be needed.

You’re Guide to Eating Healthy Carbohydrates

Carbohydrates are grains, fruits, vegetables, legumes and sugar. There are simple carbohydrates and complex carbohydrates. Simple carbohydrates like sugars are quick energy sources.

Carbohydrates are grains, fruits,vegetables, legumes and sugar. There are simple carbohydrates and complex carbohydrates. Simple carbohydrates like sugars are quick energy sources.Complex carbohydrates like starches take longer to digest. Some simple carbohydrates come from’sometimes’ foods like soda and candy, which have lots of sugar and not a lot of vitamins. But many come from foods such as apples, bananas, grapes, and raisins. These give you extras such as vitamins and minerals. Complex carbohydrates like starches and fiber supply longer lasting energy, as well as vitamins, minerals and fiber. Examples of complex carbohydrates are bread,cereals, pasta and vegetables. It’s important to not eat more carbohydrates than are needed for energy or else the extra energy will store in the liver or in the tissues as fat.

Fruit sand vegetables are full of vitamins, minerals, fiber and phytochemicals. They help you to grow, help with healing, and keep your skin, eyes, heart and digestive system healthy. Listed below are the protective properties that are found in red, orange, green, and purple fruits and vegetables.

Red fruits and vegetables have:

•     VitaminA- keeps your eyes healthy

•     VitaminC- heals cuts and wounds and keeps gums and teeth healthy

•     Lycopene-in tomatoes, protects the cells of your body

•     Potassium-protects your heart and blood vessels

Orange and yellow fruits andvegetables have:

•     FolicAcid- helps your body make red blood cells

•     VitaminA- keeps your eyes and skin healthy

•     VitaminC- helps heal cuts and wounds and keeps gums and teeth healthy

•     Fiber

Green fruits and vegetables have:

•     VitaminE- protects the cells of your body

•     Iron-provides your blood cells with oxygen

•     Bvitamins- helps your body make energy

•     FolicAcid- helps your body make red blood cells

•     Calcium-build strong bones

•     Vitamins A and C

Purple fruits and vegetableshave:

•     Anthocyanin’swhich protect the cells of your body

•     VitaminC- helps cuts and wounds heal and keeps gums and teeth healthy

•     Fiber