Sunday, November 2, 2008

Facts of Insomnia

Insomnia, which is Latin for "no sleep," is the inability to fall asleep or remain asleep. Insomnia is also used to describe the condition of waking up not feeling restored or refreshed. According to Dr. Mark Mahowald, Professor of Neurology at the University of Minnesota Medical School and Director of the Minnesota Regional Sleep Disorders Center at Hennepin County Medical Center, insomnia refers to the inability to get the amount of sleep you as an individual need to wake up feeling rested.

Insomnia is the most common sleep complaint among Americans. It can be either acute, lasting one to several nights, or chronic, even lasting months to years. When insomnia persists for longer than a month, it is considered chronic. According to the National Center for Sleep Disorders Research at the National Institutes of Health, about 30-40% of adults say they have some symptoms of insomnia within a given year, and about 10-15 percent of adults say they have chronic insomnia. Sleep specialist Dr. William Dement, Director of the Sleep Disorders Clinic and Laboratory at the Stanford University School of Medicine, explains that people who have trouble sleeping every night without exception for months or years are fairly rare. More often, people experience chronic-intermittent insomnia, which means difficulty sleeping for a few nights, followed by a few nights of adequate sleep before the problem returns.

Insomnia can be a disorder in its own right, but often it is a symptom of some other disease or condition. Half of all those who have experienced insomnia blame the problem on stress and worry. In the case of stress-induced insomnia, the degree to which sleep is disturbed depends on the severity and duration of the stressful situation. Sometimes this may be a disturbing occurrence like loss of a loved one, loss of a job, marital or relationship discord or a tragic occurrence. Anticipation of such things as weddings, vacations, or holidays can also disturb sleep and make it difficult to fall asleep or remain asleep. Insomnia can also occur with jet lag, shift work and other major schedule changes.

Thursday, October 30, 2008

Romantic life makes happier than any other means

A romantic relationship tends to make a more person happy when compared to those people who are just involved in a casual association, according to a new study.// The Cornell University’s Claire Kamp Dush, along with other researchers studied data which was inclusive telephonic interviews with 691 people between 1992 and 1997.

They assessed the well being of the people with measures of self-esteem, life satisfaction, general happiness and distress symptoms. romantic relationships also had a positive effect on sexuality, physical and mental health. People who cohabit are next on the scale of happiness, followed by those in steady relationships and then those in casual relationships. Un-partnered people report the lowest levels of well being, the study noted.

Even those in relatively unhappy marriages appear to benefit from being married, perhaps because they benefit from marriage's stability, commitment and social status, Dush said.

"Being married is associated with higher self-esteem, greater life satisfaction, greater happiness and less distress, whereas people who are not in stable romantic relationships tend to report lower self-esteem, less life satisfaction, less happiness and more distress," she explained.

The bottom line, say the Cornell researchers, is that having a romantic relationship makes both men and women happier, and the stronger the relationship's commitment, the greater the happiness and sense of well-being of the partners.

Tuesday, October 28, 2008

Tackle stress by simple methods

Stressful situations can be handled in some ways where it does not create more damage. Change your body’s system to a state of equilibrium. That is nothing but fight or flight the stress. This will really calms your body and mind. Check below some more ways to tackle stress.

>>Take a walk: Taking a walk when stressed provides the bonus of getting you out of the stressful situation and providing some perspective so you can return in a new frame of mind.

>>Take a breath: You can feel better right away by practicing breathing exercises. Getting more oxygen into your body and releasing physical tension are two ways that breathing exercises can benefit you, and you can do them anytime or anywhere, even if your demanding situation is not allowing you to try other means.

>>Take a mental break: If you can steal away a few minutes of peace, visualizations and guided imagery are a wonderful way to restore peace of mind. They're easy to do, and can relax you physically as well as mentally.

>>Progressive Muscle Relaxation (PMR): Progressive Muscle Relaxation (PMR) is a technique where you tense and release all of your muscle groups, leaving your body feel more relaxed afterward. PMR is one of my favorite techniques, as it can be done by just about anyone, and with practice you can fully release virtually all the tension you're feeling in your body in a matter of seconds.

Tuesday, October 21, 2008

Reduce Tension with Progressive Muscle Relaxation

Overall body tension can be reduced by great technique called Progressive Muscle Relaxation (PMR). By doing this you will feel less stress and will get increased mental and physical health. Check below to get started.

1. Find a quiet place, sit or lie down and make yourself comfortable.
2. Begin by tensing all the muscles in your face. Make a tight grimace, close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.
3. Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.
4. Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.
5. Continue down your body, repeating the procedure with the following muscle groups:
• chest
• abdomen
• entire right arm
• right forearm and hand (making a fist)
• right hand
• entire left arm
• left forearm and hand (again, making a fist)
• left hand
• buttocks
• entire right leg
• lower right leg and foot
• right foot
• entire left leg
• lower left leg and foot
• left foot
6. for the shortened version, which includes just four main muscle groups:
• face
• neck, shoulders and arms
• abdomen and chest
• buttocks, legs and feet

Sunday, October 19, 2008

Music soothens women during pregnancy

According to new study, listening to good music can help pregnant women to get relieved from psychological stress. The pregnant women varies from 18 to 34 weeks expected to have uncomplicated vaginal deliveries after listening to good music.

All but five of the 241 women, who were recruited from the antenatal clinic at a medical centre in southern Taiwan, completed the pre and post-test assessments. The demographic profiles of the two groups were very similar when it came to factors like education, occupation, social class and happiness with their marriage.

Half of the women were pregnant for the first time and just over half of the pregnancies were planned. The number of women in their second and third trimesters was more or less equal. Four pre-recorded 30-minute music CDs were created for the study and each featured music that mimicked the human heart rate, with between 60 and 80 beats per minute.

The lullaby CD included songs like Brahms'' Lullaby and Twinkle Twinkle Little Star and composers like Beethoven and Debussy were included on the classic CD. The nature sounds included Tropical Mystery and Friendly Natives and the crystals'' CD comprised Chinese children’s rhymes and songs, like Little Honey-Bee and Jasmine.

Women taking part in the music group were given copies of the CDs and asked to listen to them for 30 minutes a day for two weeks. They then completed a diary saying which CD they had listened to and what they were doing at the time. Most of them listened to the music while they were resting, at bedtime or performing chores. The control group did not listen to the CDs.

Participants in both groups were asked to complete three well-established scales, which are used to measure stress, anxiety and depression, before and after the music intervention.

The results showed that, before they took part in the study, women in the music group scored 17.44 on the Perceived Stress Scale, which ranges from zero to 30. After the intervention their stress levels had dropped by an average of 2.15, which is statistically significant.

Women in the control group reported a much smaller fall of 0.92. Anxiety was measured by the State Scale of the State-Trait Anxiety Inventory, which ranges from 20 to 80. It fell by 2.13 from 37.92 in the music group and rose by 0.71 in the control group.

Depression was measured by the Edinburgh Postnatal Depression scale, which ranges from zero to 30. The music group reported an average level of 12.11 before the intervention and a reduction of 1.84 at the end of the two-week period. The score was almost constant in the control group, falling by an insignificant 0.03.

Saturday, October 18, 2008

Few Tips for having peace of mind

People are happy to forget their problems, troubles and worries and they like to have moments of inner calmness and freedom from obsessing thoughts. Check below few tips to have peace of mind.

>>Don’t spend too much time in reading newspapers.
>>Reduce watching news on Televisions.
>>Avoid indulging in negative conversations with negative people.
>>Learn to forgive and forgot. Avoid having grudges. Grudge only hurts you and disturbs sleep.
>>Win over you jealous on others. It only shows that you have low-esteem and it disturbs inner peace.
>>Accept everything as it is. Don’t try to change others rather change yourself.
>>Increase your patent and tolerance levels.
>>Have detached attachment and don’t take everything persona.
>>Practice concentration exercises and meditation.

Thursday, October 16, 2008

Money is not everything to be happy

People have many and varied goals that they pursue, there is an almost universal underlying goal to virtually all pursuits: the goal to be happy. Those who spends lot of time making money generally do so because they believe that the only money will make them happy, or will guard them against things that will make them unhappy. If the focus isn’t on the money, but on the jobs that bring the money, those jobs are generally thought to make people happy. People strive for that perfect relationship, the perfect house, the beautiful body, the approval of others, all in an attempt to be happy. Sometimes these things make us happy; other times, we stress over not having reached our goals, or we reach them and find that we’re still not happy. Other times, we focus so intensely on one goal that’s thought to bring happiness that we don’t have time for other things in our life that will make us truly happy. This can all be confusing, and begs the question: how does one reach the goal of being happy?

Positive Psychology experts—those who study human happiness and the factors that contribute to it--have identified several key areas of life that seem to be more related to personal happiness. While it’s not an absolute given that dissatisfaction on one or three areas of life will lead to personal unhappiness or that satisfaction in most areas will automatically lead to bliss, there is a correlation: if you’re more satisfied with these areas of your life, you tend to be happier in general. So what are the things in life that are correlated with personal happiness? Some of them are the things that you would expect: money, friends, health, and living conditions; others are things you may not think of in your daily life, such as your neighborhood, spirituality, community involvement, and sense of meaning in life.

Monday, October 13, 2008

Sudarshan Kriya - Rhythmical Breathing Process

Keeping mind and body in complete control is becoming tougher and tougher. But there are methods, which makes this possible. And Sudarshan Kriya that is been revealed by Sri Sri Ravishankar is one among them.

Sudarshan Kriya is a rhythmical breathing process that produces chemical messengers by allows the pleasant and healthy mind. These chemical messengers travel from the nervous system and immune systems. These process ends in overall improvement of Mind and Body.

Even All India Institute Medical Sciences (AIIMS), New Delhi, India studied Sudarshan Kriya and revealed that this breathing technic gives mind relaxation, etc.

Now about Sudarshan Kriya:

Kriya involves regulating one’s breath to the sounds of “So-hum”, where ‘So’ means breathing in and ‘hum’ means breathing out. Kriya further involves multiple rounds of breathing having short, medium and long inhalation and exhalation with different rhythms and intensities.

Few excerpts from Kriya

>Three stages of breathing called ‘Kanishka Pranayama’ done in Vajrasana position.
>In this stage, one should learn ‘Ujjai’ breathing, which is very crucial to do Kriya
>Then process goes on to ‘Bhastrika Pranayama’. This is said to be fat burner equal to few kilometers walking.
>After ‘Bhastrika Pranayama’, the Sudarshan Kriya’s rhythmical breathing starts.

Everyone can do this to keep their mind and body healthy. This should be definitely learned from qualified teachers.

Saturday, October 11, 2008

Factor of Happiness

Everyone’s action in this world is one only to seek and enjoy happiness. You go to a cricket match to enjoy the happiness. You go to movie, restaurant and other shopping malls to get happiness. You watch television to attain happiness. You are moving to a fantastic location to seek happiness.

Brave people feels happy by performing endangered things like climbing up the mountain, involved in punji jumping, diving in to the deep sea. A thief steals other things to enjoy that thrill. He needs quick money to spend. He is deriving happiness by that. In short all the action internally wants to end in happiness. But action does not fetch happiness every time. Moreover, even if you get happiness by above actions, it is not long lasting and we again go on repeating the same or search other things to get happiness.

According to certain spiritual tradition, we are spiritual beings in physical bodies. Spiritual beings are always happy. That is the reason happiness derived by outside is not long lasting. Happiness is always here, but covered by thoughts, desires and fears. It is experienced when these covers disappear for a while. When fear or worry comes to an end or a desire attained, there is a temporary disappearance of these covers. The ego and personality stop moving for a while and a great satisfaction and inner happiness is experienced. In order to experience it on a daily basis, one has to learn to calm the restless mind. One has to dive inside, because happiness is an inner attribute and is not in the objects or circumstances. It is in this world, but out of this world.

By following the above technique one can enjoy constant happiness.

Tuesday, October 7, 2008

How to get your ex back and be happy

Everyone in this world will go through relationship break in their lifetimes. It is very tough indeed to overcome that disaster. It is not easy to come to normal. Nothing can match that loss. The entire world will look dark.

But one should not succumb to that pressure and go to extreme step. If you bow down then you will become a small character artiste in movies in which they come and go off the screen quickly. But the hero of the movie will come out of the flames with heroine in one hand. One should be a hero in their life’s, they should come out of this break ups successfully.

They might say words like "lets part", "I have to go out of this", "I am breaking" extra. It is horrible indeed to hear those words. In that time don’t words like "I love you", "I cant live with out you", "I will die without you", etc. These words cannot fetch love as they will only feel pity on you. Guilty conscious will eat them. Always remember that guilty conscious and pityness are never going to make them love you.

Romance is like a dance, when they go back, you too go back, when they come forward, you too come forward. And mainly don’t chase them. You chasing them only make them run and run faster. Stop chasing them if you ever want to get them back in your life. Stop chasing will make them stop running and subsequently they would turn back. When they turn back and look at you, they should see a sick and confidence less person. You must be like what they like in you. If you are happy and relaxed and busy with your schedules, they will be surprised and it is like cold water poured on them in winter season. That will bring them back. It has worked in all the cases.

Be patient, it always works. Not being patent means you are more likely to lose them permanently.

Follow all the above tips and you will get your loved ones back. If not, then understand they are not worth for your affection. But by following the above processes, you would become strong and can move on.

So happy with you loved ones and enjoy your life.

Monday, October 6, 2008

Meditation - Benefits

Benefits of Meditation

By practising meditation regularly, the restless ness of the mind gets calm. Concentration power and mind focus increases as the sense of inner peace increases.

Overall the mind achieves peace. By attaining peace, mistakes are minimized, hast decision averted and ability to make better judgement increases. Tolerance and patience levels shoots up. Negative thought totally disappears.

An undisciplined mind accepts every passing thought, and wastes one's time and energy on futile, useless or negative thoughts. It also often aggravates every problem and takes it out of proportion. With a disciplined and trained mind, this tendency gradually gets weaker, and may even disappear.

Meditation makes one positive and behaves more constructively. It also increases the energy levels. It decreases blood pressure and more air flows to the lungs. It gives more emotional stability.

Sunday, September 28, 2008

Tips to deal with stress and be happy

Stress is something we can’t escape but be warned stress can cause coronary heart disease. It is time to manage your stress.

>The first step is to recognize your symptoms of stress the causes.

>Look deeply into your lifestyle and see what can be changed at work and at home

>Use relaxation techniques like yoga, meditation, deep breathing, massage, aromatherapy, etc.

>Physical activity is one of the most successful stress remedies.

>Learn to manage your time. Perform essential tasks and prioritize the others. Don’t procrastinate. It will only add to your stress levels.

>Learn to say no to unreasonable demands. You can’t always meet other people’s expectations.

>Watch what you eat. Alcohol, caffeine, junk foods, sweets, fats and tobacco all put a strain on your body’s ability to cope with stress. Eat a balanced die of fruits, vegetables, whole grains and foods high in protein but low in fat. Eat regularly and don’t skip meals.

>Keep your anger in check. It is one of the biggest stressors,

>Don’t push your limits. You are not perfect. Accept your shortcomings.

- Vinita Nayar, The Hindu, 28-09-08 in World Heart Day

Saturday, September 27, 2008

Be happy by following self-discipline and increasing will-power

When you develop will-power then self-discipline automatically improves and vice versa. You need both of them to rule your own thoughts. By this you can be boss of your own mind. When you have more control over your mind then your concentration power increases tremendously. In addition to that, you will also get inner peace and total happiness.

By using will-power you can come out of procrastination and laziness. It is also helps you to arrive at the decision and follow that decision with perseverance till success knocks the door. By being completely self-disciplined, unnecessary and useless habits are thrown away. By following self-discipline, one can gain the power of rejecting momentary satisfaction and work towards long time goal which gives better and bigger satisfaction.

Wednesday, September 24, 2008

Daily life happiness tips

In daily life we encountering all kinds of situations that are conductive to happiness or unhappiness. Practise to think and relish about happy moments and ignore or refuse unhappy events. By practising this, we can avoid becoming slaves for our moods. Having detached attachment even more better to be in peace.

happiness is inner peace and satisfaction that derived from positive events. So happiness is the state of mind comes from inside, triggered by outer events.

Few tips for happiness in daily life:

1) Change your way of looking at everything. Look at the brighter side and dont let your mind to think about negatavity.

2) Dont think on problems that does not have solutions.

3) Laughter is good for positive mind, so watch funny comedies.

4) Music is great therapy, listen to music

5) Read few pages in inspirational books everyday

6) Be careful with your negative thoughts, think of pleasant things when negative thought disturbs you

Tuesday, September 23, 2008

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Music helps to reduce teenager's depression

Anxiety and depression bound patients can be helped with music therapy that can altering brain patterns and offer theapeutic help. Florida Atlantic University, USA has prompted researchers to investigate the beneftis of these therapies. They have monitored depressed teenagers brain acitivity. It is understood that EEG asymmetry, specifically greater relative right frontal activation, is associated with negative emotions and depression. The examination of depressed adults invariably shows this phenomenon. Therefore, the researchers decided to assess the effects of massage therapy and music therapy on frontal EEG asymmetry in thirty depressed teenagers. It all showing greater relative right frontal EEG activation and symptoms of depression.

Out of thirty, sixteen were given music and fourteen were give massage therapies. Three minute periods before, during and after each therapy session, EEG levels were recorded.

Results clearly shown that the frontal EEG asymmetry was drastically improved during and after the massage and music sessions. Close reviewal should happen to include these therapies in conventional treatment programmes.

Saturday, September 20, 2008

Be alert on Negative Relationships

There are friends who gives solid supportive relationships, who pulls you up when you ar totally down. Those friends really celebrates when you are happy and shares your sadness. There are also friends who are very critical, unpredictable, unstable and very selfish around us. This is called toxic friendships. In fact this is very dangerous that utter negative relationships.

We must have detached attachment with these personalities. They will be nice to us and by that they will get our strong defenses off. We must identify them quickly and keep our grief, frustration and drama ourselves. We can avoid unncessary stress, tensions and mental restlesness by ignoring them subtley.

We should have hones look at our relationships and understand which are worthwhile to contine and which one should let go.

Friday, September 19, 2008

Toxic emotions and ways to come out

Negative emotions pollutes the mind in a most ditressful way. Low self-esteem, resentment, Anger, fear, jealousy and guilty consciousness creates toxic emotions. Even bad old food can also bring in toxins to the body. These toxins content and emotions can kill if it is not uprooted at the beginning. The first way to uproot these toxic emtions are first to recognize them. Once it is recognized we can deal that in various means and rhythmic breathing is one famous tool.

Check few tips here to rescue:

>>Understand and appreciate yourself that you want to change those bad feelings

>>Laughing is a therapy that rejunuvates mind and body, so laugh wholeheartedly.

>>Use the holidays and weekends to travel to the places surrounded by nature.

>>Have a good association with knowledgeable and intelligent person.

>>Emotional body can be calmed by aroma therapies.

>>Meditation is the amazing and best actitvity to reduce toxin emotions.

>>Be spiritual and it helps.

Thursday, September 18, 2008

Start a day with healthy routines and be happy

Having a wonderful morning certainly going to give pleasant energy through out the day. Here are certain tips to start a great day.

>>Putting on soothing instrumentals or spiritual music would have positive effect on mind and that helps to reduce the stress. You can get in to positive frame of mind in the morning

>>Having a shower in hot water is having the capacity of loosening your muscles. By that you can easily stretch. While stretching the toxins inside your body flushes out. This helps to start a day with relaxed mind and capacity to handle routines of the day with ease.

>>Healthy break fast in the morning would be important as it is the most important meal of the day. A great break fast in the morning can really balance blood sugar levels and that gives the staimina/energy to meet mental and physical stess. Lot of protein and fruits are recommended in the health break fast.

>>Drinking Green tea in the morning is good choice as it has loads of antioxidants and good for health. Green tea also burns fat.

>>Engaging in yoga in the early morning can give utmost health and best stress management. Yoga also give mind peacefullness. Diaphragmic breathing also best way to shed tension and calm the mind. Doing Yoga exposed to sun can give immense energy.

Tuesday, September 16, 2008

Exercise and stress controlness

Everyone are very conscious about their health and that increases focus on physical exercise. People normally do exercise to control their weight and get in to better shape. They also look attractive when exercises regularly. The real fact is exercise and stress are very closely linked and act as stress reliever for the folloing reasons.

Flushes out frustrations:

Annoyance and frustration will often gives us low grade anger, which is very dangerous for health. Potentially unhealthy emotions can flushed out by practising boxing, martial arts and involving in weight lifting. This ends in increase in health and well being.

Stress harmones by exercising:

Stressful harmones such as cortisol can be decreased by exercising. It also increases the level of endophins, which gives good feel and great mood.


Regular exercise can change your appearance and clothes fit in properly. This gives lot of confidence and Strength. Even worst criticism would not affect them since they are very confident about themselves.

Increase in overall health:

Exercise strengthens immunity and thus controls illness. Stress caused by illness thus averted. Healthier longer and enjoyable life is very much certain.

Monday, September 15, 2008

Principles that makes you happy and change your life

Principles that could change your life.

  1. Dont think or speak negative things about yourself, which puts you in total disagreement with almighty

  2. No one else will encourage you, so encourage yourself and meditate on god given strengths

  3. You are unique and one of a kind, dont compare with any one

  4. Dont focus on your limitation, focus on you potential, god really lives in you

  5. Whatever you like to do, do well and do it with excellence

  6. Dont be a peaple please, be a god pleaser, in short have the courage to be different

  7. Let criticism develops you, learn to handl criticism in a positive way

  8. You are still a work in progress if you keep you shortcomings in perspective

  9. Every day focus on your greatest source of confidence, that is god himself

Sunday, September 14, 2008

Meditation - The best stress buster

Human bodies automatically react in many ways when it undergoes stress all through the day. This physical response is very useful in some extreme conditions. But continuous state of agitation can give physical damage to human body parts. In contrast, meditation works exactly opposite way. It restoring the body to a calm state and help the body to do self repairing.

By practising meditation, hear rate and breathing slows down and that normalizes blood pressure. Human body gets more oxygen with less sweat. In turn adrenal glands releases very less cortisol and mind ages at a slower rate. Top of all, immunity function improves. By meditating regularly, it is very easy to get rid of health-damaging habits like smoking, drugs and drinking.

How it works?

Meditation involves sitting in a relaxed position and clearing your mind. You may focus on a sound, like "ooommm," or on your own breathing, or on nothing at all. It’s necessary to have 5-20 distraction-free minutes to spend. It’s helpful to have silence and privacy, but more practiced meditators can do it anywhere. Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise.

Pros and cons:

Meditation is wonderful in that it’s free, always available, and amazingly effective in short-term stress reduction and long-term health. Benefits can be felt in just one session. An experienced teacher isn’t necessary; you can learn to meditate from a book or from the resources on this site.

It does take some practice, however, and some people find it difficult to "get it" in the beginning. It also requires a little patience, and may be difficult for people with little free time (like some stay-at-home mothers who get little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.

Good one comparing to other stress busting methods:

Unlike some medications and herbal therapies, meditation has no potential side effects. People with physical limitations may find it easier to practice than strenuous physical exercise for stress relief, plus, no special equipment is required. Unlike enlisting the help of a professional, meditation is free. However, it does take discipline and commitment, so some people may find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation. Also, some people may find it more difficult to free their minds of the thoughts of the day, and thus find it more difficult than methods like journaling that involve focusing on these events, or methods that in themselves are distracting, like physical exercise or the use of humor.

Saturday, September 13, 2008

Improve your self-confidence and self-esteem

Self-confidence and self-esteem should nurtured carefully to have healthy life. Each and every step to improve self-confidence and esteem can easily push towards goal achivement. Find few tips for the improvement of Self confidence and self-esteem.

> Success should be identified. Every individual is good in something and can excel on that. Focus on your talents. Give yourself permission to take pride in them. Give yourself credit for your successes. Inferiority is a state of mind in which you’ve declared yourself a victim. Do not allow yourself to be victimized.

> Looking at the mirror and smiling also helps. This is called "Facial feedback theory" that suggests that the expressions on the face can encourage the brain to save certain emotions. By looking in to the mirror and smiling everyday can make feel happy and more confident in longer run.

> Eating healthy food and exercise regularly. Adrenaline level will increase while exercing and that makes one happier and healthier. It is the most effective way to increase self-confidence.

Friday, September 12, 2008

Water requirement for human body

Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.

The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.

If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

Thursday, September 11, 2008

How much sleep is enough among age groups ?

Every person is unique and so are our sleep needs. But in today’s busy world, how much sleep should we be getting each night?

Research suggests that most healthy adults need seven to nine hours of sleep each night. Children and adolescents need even more sleep than adults. The following is a breakdown of the recommended number of hours of sleep people need by age (*including naps):


(0 to 2 months): ................10-1/2 to 18 hours*

(2-12 months): ...........................14 to 15 hours*


(12-18 months): ........................13 to 15 hours*

(18 months-3 years): ...............12 to 14 hours*

(3-5 years): ..................................11 to 13 hours*

(5-12 years): ....................................9 to 11 hours


8-1/2 to 9-1/2 hours


7 to 9 hours

Wednesday, September 10, 2008

Women sleep and pain

More women (58%) suffer from nighttime pain than men (48%), according to a 1996 NSF Gallup Poll. In a more recent 2000 NSF Sleep in America poll, one in four women reported that pain or physical discomfort interrupted their sleep three nights a week or more.

Pain conditions like migraine, tension headaches, rheumatic and arthritis conditions as well as heartburn are all more common among women. Pain may make it harder to fall asleep or lead to nighttime or early morning awakenings. Relaxation techniques, biofeedback, cognitive therapy, and over-the-counter and prescription medications may help. Treatment may target the pain, the sleeping difficulty, or both.

Tuesday, September 9, 2008

Unique sleep experiences of Women

Although most people need seven to nine hours of sleep each night to function well the next day, the National Sleep Foundation (NSF) 1998 Women and Sleep Poll found that the average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek.

A more recent 2005 NSF Sleep in America poll of all adults revealed that women are more likely than men to have difficulty falling and staying asleep and to experience more daytime sleepiness at least a few nights/days a week. Research has shown that too little sleep results in daytime sleepiness, increased accidents, problems concentrating, poor performance on the job and in school, and possibly, increased sickness and weight gain.

Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Biological conditions unique to women, like the menstrual cycle, pregnancy and menopause, can affect how well a woman sleeps. This is because the changing levels of hormones that a woman experiences throughout the month and over her lifetime, like estrogen and progesterone, have an impact on sleep. Understanding the effects of these hormones, environmental factors and lifestyle habits can help women enjoy a good night’s sleep.

Monday, September 8, 2008

Sleep Drive and Your Internal Body Clock

Sleep is regulated by two body systems they are sleep/wake homeostasis and the circadian biological clock.

When we have been awake for a long period of time, sleep/wake homeostasis tells us that a need for sleep is accumulating and that it is time to sleep. It also helps us maintain enough sleep throughout the night to make up for the hours of being awake. If this restorative process existed alone, it would mean that we would be most alert as our day was starting out, and that the longer we were awake, the more we would feel like sleeping. In this way, sleep/wake homeostasis creates a drive that balances sleep and wakefulness.

Our internal circadian biological clocks, on the other hand, regulate the timing of periods of sleepiness and wakefulness throughout the day. The circadian rhythm dips and rises at different times of the day, so adults' strongest sleep drive generally occurs between 2:00-4:00 am and in the afternoon between 1:00-3:00 pm, although there is some variation depending on whether you are a “morning person” or “evening person.” The sleepiness we experience during these circadian dips will be less intense if we have had sufficient sleep, and more intense when we are sleep deprived. The circadian rhythm also causes us to feel more alert at certain points of the day, even if we have been awake for hours and our sleep/wake restorative process would otherwise make us feel more sleepy.

Changes to this circadian rhythm occur during adolescence, when most teens experience a sleep phase delay. This shift in teens' circadian rhythm causes them to naturally feel alert later at night, making it difficult for them to fall asleep before 11:00 pm. Since most teens wake up early for school and other commitments, this sleep phase delay can make it difficult to get the sleep teens need -- an average of 9 1/4 hours, but at least 8 1/2 hours. This sleep deprivation can influence the circadian rhythm; for teens the strongest circadian “dips” tend to occur between 3:00-7:00 am and 2:00-5:00 pm, but the morning dip (3:00-7:00 am) can be even longer if teens haven’t had enough sleep, and can even last until 9:00 or 10:00 am.

The circadian biological clock is controlled by a part of the brain called the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus that respond to light and dark signals. From the optic nerve of the eye, light travels to the SCN, signaling the internal clock that it is time to be awake. The SCN signals to other parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or awake.

In the mornings, with exposure to light, the SCN sends signals to raise body temperature and produce hormones like cortisol. The SCN also responds to light by delaying the release of other hormones like melatonin, which is associated with sleep onset and is produced when the eyes signal to the SCN that it is dark. Melatonin levels rise in the evening and stay elevated throughout the Circadian disruptions such as jet lag put us in conflict with our natural sleep patterns, since the shift in time and light cues on the brain forces the body to alter its normal pattern to adjust. This is why jet lag can leave travelers feeling poorly and having more difficulty thinking and performing well. But these symptoms can also occur in everyday life, when the circadian rhythm is disrupted by keeping long and irregular hours. Because of this, it is important to keep a regular sleep schedule and allow plenty of time for quality sleep, allowing these two vital biological components -- the sleep/wake restorative process and the circadian rhythm -- to help us perform at our best.

Sunday, September 7, 2008

Good sleeping environment is vital

Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

Saturday, September 6, 2008

Facts - Teens and Sleep

Sleep is food for the brain. During sleep, important body functions and brain activity occur. Skipping sleep CAN be harmful -- even deadly, particularly if you are behind the wheel. You can look bad, you may feel moody, and you perform poorly. Sleepiness can make it hard to get along with your family and friends and hurt your scores on school exams, on the court or on the field. Remember: A brain that is hungry for sleep will get it, even when you don’t expect it. For example, drowsiness and falling asleep at the wheel cause more than 100,000 car crashes every year. When you do not get enough sleep, you are more likely to have an accident, injury and/or illness.

Sleep is vital to your well being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.

* Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.

* Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens DO NOT get enough sleep -– one study found that only 15% reported sleeping 8 1/2 hours on school nights.

* Teens tend to have irregular sleep patterns across the week -- they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.

* Many teens suffer from treatable sleep disorders such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.

Friday, September 5, 2008

Is snoring while sleeping is harmful to health ?

Snoring is a common problem, especially among men, but it isn’t harmful. Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension.

Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.

Thursday, September 4, 2008

Tips for healthy sleep for Women

Almost 40 million American men and women are suffering from sleep disorders.

However, sleep problems affect mostly women comparing to men.

Here are some tips that may help you get a better night's sleep, if you have difficulty with your sleep for any reason:

1. Exercise regularly, but finish your workout at least three hours before bedtime. Exercise may relieve some PMS symptoms and increase the amount of deep sleep.

2. Avoid foods and drinks high in sugar (including honey, syrup), caffeine (coffee, colas, tea, chocolate), and alcohol before bedtime. Caffeine and alcohol disturb sleep. Caffeine can also contribute to premenstrual bloating. Nicotine may make it difficult to fall asleep and lead to fragmented sleep. It can also put you at risk for cancer and heart disease. Avoid large meals and limit fluid intake before bed. Try a healthy snack so you are not too full or too hungry.

3. Try to have a standard relaxing bedtime routine and keep regular sleep times. Make sure your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.

4. For reducing PMS symptoms such as bloating, irritability and breast tenderness or other problems, consult your health-care professional.

Wednesday, September 3, 2008

Healthy Sleep - A key to healthy living

A good sleep is a basic necessity of life, as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don't, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. And lack of sleep due to sleep loss or sleep disorders is taking a serious toll.

Here are the few tips about healthy sleeping.

How Can I Keep Stress From Interfering With My Sleep?

Attaining quality sleep is very important to your physical and emotional health, as well as your personal productivity, for many reasons. Unfortunately, many people find that stress affects their sleep. This article explains how, and provides useful information and resources to help you reduce stress and get more quality sleep right away.

Power Napping for Increased Productivity, Stress Management and Health

You may have heard that you 'need' 7-8 hours of sleep to be at your best, but do you know why? And what happens if you don't get that sleep at night? Learn about the benefits of sleep and the power nap, and find out how power napping can help you manage stress, stay healthy, and be more productive at work and in your life!

Things You Need for a Better Night's Sleep

According to a poll on this site, too many of us are getting too little sleep--to the point of being less productive, more stressed, and even dangerous on the road! The following sleep promoting products and ideas can help you start getting the quality sleep you need. Let these sleep aids help you improve your sleep quality and improve your life!

How Much Sleep Do You Get?

Sleep is important for stress management, productivity, and overall healthy functioning. But how many people get the recommended 7-8 hours per night? (Do you?) Tell us how many hours of sleep you generally get, and see how much everyone else is getting.

Great Ways to End Your Day

Sleep is vital for productivity, health, stress management and overall wellbeing. However, those of us who need better sleep the most--the busy and the stressed--tend to get less of it than they need! Here are some healthy habits to get into, to promote better sleep and keep you healthy and happy.

Monday, September 1, 2008

What is nasty criticism and how to handle it

Nasty criticism

  • It’s antagonistic, covertly hostile and sarcastic
  • It usually comes faster than constructive criticism because the person giving it hasn’t really thought about anything before running off his fat mouth
  • It is often personal or directed at a personality and not the project
  • It is not results-oriented and makes you more confused than you were to begin with
  • It takes the wind out of your sails and makes you wish the whole project were dead
  • It leaves you with a feeling of mystery and confusion on how to move forward
  • You sort of wonder if maybe you were just insulted
  • Lots of adjectival opinions will be expressed
  • You say stuff about yourself afterwards like, “I’m not good at taking criticism,” or “I need to lighten up a bit,” or “Nah…I’m sure he didn’t mean it like that.” (He did.)
  • Instead of thank you, you feel like saying “I hope a Portuguese Man-of-War slides itself in your left eye socket. While you’re being hit by a bus. In hell.”

Take nasty criticism is also very neat and tidy:

1. Don’t

Seriously, I’m not being flippant. For a change.

If someone has nothing to offer the conversation but his bad attitude, excuse yourself. As I said earlier, we’ve all got a lot to do to achieve our goals. There’s no reason to waste our time.

This seems anti-social. “Everybody’s entitled to share their opinion,” is the politically correct thinking behind this. “You should give everyone a kind ear.”

But why? If you lived next to a factory that endlessly belched out carcinogenic smoke into your living room windows, you’d move. Why can’t you move if some jerk is belching out insults? It’s understood that people have the right to communicate. That means there must also be a right to not communicate if you don’t wish to.

And besides, there’s nothing as anti-social as trying to cut apart another person’s handiwork with the intention of making them feel awful.

Yes, everyone has the right to talk. And everyone has the right not to listen to a word of it.

Sunday, August 31, 2008

5 Facts You MUST Understand to reduce you belly

1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

Saturday, August 30, 2008

What is constructive criticisms and how to handle it

Opinions and criticisms are the part of life. They’re a dime a dozen. They are not always welcomed. Sometimes they change things

for the better and sometimes they make someone seem like a useless windbag.

Constructive criticism indicators

>It is calm
>It’s often preceded by a moment of silence in which actual thought and observation are occuring
>It’s not snarky, sarcastic, mean, antagonistic, evil, belittling or anus-like in any way
>It’s often accompanied by concentration in the form of chin rubbing and thoughtful frowning (not to be confused with mean, jerk-frowning)
>It is on-point and on-purpose, meaning it directly applies to the project at hand
>It is not personal or directed towards a personality (yours or anyone’s)
>It is results-oriented
>There more nouns and verbs than adjectives
>It is more fact based than opinion based
>It is often accompanied by good conversation whereby further solutions and ideas are ironed out
>There is usually a lot of head nodding and often a smile and handshake at the end
When it’s all over you know what the next step is and are excited to carry it forward
>You usually feel like saying, “Thank you” at the end.

How to take constructive criticism

1. Be quiet
2. Listen

Preferably, if you can swing it, do both at the same time.

If you’re on the road to greatness yourself, excellent criticism can certainly help shorten the runway. That’s how you take constructive criticism. Constructive criticism sucks sometimes. Even with the best intentions behind it, criticism can make you feel defensive, or like your project or skills are no good. A whole gamut of emotions can result, but if it is indeed well-intentioned, you should take it in stride and glean whatever you can from it.

You could decide instead not to listen, not to learn anything, not to pay attention. Those are options for sure. But they’re the ones that won’t get you anywhere. Whatever your station in life, whatever your career, there’s a lot to learn. There are a lot of people out there who are great at what they do. If you’re on the road to greatness yourself, excellent criticism can certainly help shorten the runway.

Friday, August 29, 2008

Anger - It is an enemy to happy living

In today's mechanical world life's biggest hurdles is accepting the fact that we can't always have our own way or that others won't do what we want them to do. But we can be our own person and develop our own talents and gifts. We will never be able to control someone else's life. We work ourselves into a dither. Stop trying and then you will eliminate stress, anger and frustration. Put all that energy into building your own life. Don't build anger cases out of minor annoyances and irritations. Give yourself a cooling off period

Angry? Stressed out? It's your choice!

Do you find yourself saying things such as "She makes me furious" or "He makes me nervous" or "This job stresses me out?" The emotions may be real, but the statements are not accurate.

When you are angry, or nervous, stressed, fearful, offended or excited, it's due to a choice you have made. The other person or situation does not make you that way. You have chosen to respond that way. Such responses are so familiar they've become automatic, but they don't have to be. They depend on your choices, and you control those choices.

The way you respond to a given situation is up to you. When making that choice, it pays to consider what will happen as a result of that choice and to ask yourself if it will have a positive impact on your life. You can choose to respond in whatever way you wish. So rather than putting those responses on auto-pilot, select those which will move your life, and the world in which you live, positively forward.

Angry response

When someone angers you, don't go with your first response. You may be wrong. Some of your judgements may have been wrong in the past. Most of all don't react right away. Think it over and give yourself time to gather all the information to allow you to produce the reaction, response or choice that is most beneficial to all, including yourself. More often than not, we do ourselves in with quick, off-the-cuff reactions, saying something we regret or do not mean.

A quick-tempered man acts foolishly, And a man of wicked intentions is hated.

Thursday, August 28, 2008

Short and Cute Tips to be happy and healthy life

1. A glass of water with a piece of Jaggery after meals is effective in preventing acidity, gas and bloating.

2. The humble red grape lessens blood pressure, cholesterol levels and even the risk of heart disease, Madrid University scientists have found.

3. Turning up the heat on red tomatoes while processing, can boost the garden staple’s disease-fighting power, say a group of researchers, who added that the effect may help fight cancer and other chronic diseases.

4. Two Malaysian Indian doctors claimed that coconut water is the answer to the dreaded chikungunya, and many other diseases. Although coconut water could not cure diseases, it would help patients recover faster

Wednesday, August 27, 2008

9 Tips to lead to happy life

1. Understand what it is that will make you happy. Everyone has unique requirements for attaining happiness and what makes one person happy may be very different from what makes someone else happy. Revel in your individuality and do not worry about whether or not your desires are comparable to those of your peers.

2. Make a plan for attaining goals that you believe will make you happy. Your mood will very likely increase as your pursue your goal because you will feel better about yourself for going after something you value.

3. Surround yourself with happy people. It is easy to begin to think negatively when you are surrounded by people who think that way. Conversely, if you are around people who are happy their emotional state will be infectious.

4. When something goes wrong try to figure out a solution instead of wallowing in self pity. Truly happy people don’t allow set backs to affect their mood because they know that with a little thought they can turn the circumstances back to their favor.

5. Spend a few minutes each day thinking about the things that make you happy. These few minutes will give you the opportunity to focus on the positive things in your life and will lead you to continued happiness.

6. It’s also important to take some time each day to do something nice for yourself. Whether you treat yourself to lunch, take a long, relaxing bath or simply spend a few extra minutes on your appearance you will be subconsciously putting yourself in a better mood.

7. Finding the humor in situations can also lead to happiness. While there are times that require you to be serious, when it is appropriate, find a way to make light of a situation that would otherwise make you unhappy.

8. Maintaining your health is another way to achieve happiness. Being overweight or not eating nutritious foods can have a negative effect on your mood. Additionally, exercise has been known to release endorphins that give you a feeling of happiness.

9. Finally, it is important to understand that you deserve happiness. Those who believe that they are not worthy of happiness may subconsciously sabotage their efforts to achieve happiness. If necessary, tell yourself each day that you deserve to be happy and remind yourself what steps you will take to achieve the happiness you desire.

Tuesday, August 26, 2008

Welcome to my Blog - Find tips for healthy, fit, happy and peaceful life

Leading a healthy life is becoming very precious in the current world. This blog completely relates to tips that achieves healthy life with great fitness. Getting inner peace nowadays are really wanting in present stressful life.

How to lead a healthy life with out medical interference?

First and foremost thing to have a healthy life is being smart in the food we are conusming everyday.

Timeliness of taking food: A person must take food only he is hungry. Taking food on time is also very important. Having late breakfast or lunch or dinner are not advisable.

Consumption of food: In general only half of the stomach should be filled with solid food and rest with liquids.

Methods of consuming food:

1) Before meals, wash yourself. Always have food with affectionate people in a neat environment
2) Have food that is been done by quality and positive person. This gives vitality and gives quality of the food.
3) Chew your food properly and this ensures proper digestion
4) Consume hard items in the menu first that is followed by soft ones.
5) Heavy items should be completely avoided before and after the meals.
6) Go to the meal only after the smooth digestion of you previous meal.
7) Neither take either hot food that leads to weakness nor take it cold as it takes to indigestion.