You Need Sleep!

College of DuPage Nursing Student Kristina Radu, asks Healthy Lombard readers “Do you feel tired all the time?”

If so, it is possible that the solution is as simple as not getting enough sleep. In today’s busy environment with rampant use of technology and post-coffee shops on every corner, it is not unusual to become sleep-deprived. Recent studies have found a lack of sleep may have a significant impact on your physical as well as mental health and impact daily function. According to the National Heart, Lung, and Blood Institute (NHLBI), sleep loss increases the risk for heart disease, kidney disease, hypertension, and diabetes in addition to altering mood, contributing to agitation and confusion. The amount of sleep recommended for premier health varies, however, according to the American Academy of Sleep Medicine, school-aged children between 6-12 years of age actually require the most sleep of ~ 9 to 12 hours per day, whereas teens between 13 to 18 years need 8 to 10 hours in a 24-hour period. Adults, 18 years and older typically need between 7 to 8 hours daily for adequate rest.

Sleep is necessary for quality function as it acts to ‘restart the brain,’ providing the brain with an opportunity to relax, reboot, and process the activities of the day. It is therefore sensical that adequate sleep may affect behavior; feelings of grogginess and agitation occur when sleep is lacking, whereas a balanced sleep cycle has a positive impact on mood. Four cycles or stages occur in the brain during sleep. In the first stage, drifting in and out of sleep is common and it is easy to be awakened. During the second stage, eye movement and heart rate begin to slow. By stage 3, deep sleep begins and growth hormone levels are increased. Dreams are common in the last sleep stage, commonly referred to as REM sleep, for ‘rapid eye movement,’ approximately 2 hours after falling asleep. If REM sleep is lacking due to being awakened or frequently disturbed during sleep, a feeling of unrest will result following the sleep experience. Read more

Essential Oil Diffuser Recipes For Sleep: Lavender Essential Oil And More Choice

Guess what is the most-asked essential oil question among customers? That is “Which essential oil is good for sleep?”

Many customers came over and looked at the dozens of essential oil leaflets in detail, then ask us a question. We already know that is the question for most of the time.

What is the answer? Can be very simple.

If you have a little understanding of essential oils, you can blurt out immediately: “Lavender“! In a more professional manner – “True Lavender” (you can test any staff working in essential oil shop with this question, see if she answered this way?)

Wait, is lavender the only answer? Is it a panacea that can solve sleep-related problems for everyone?

Definitely not.

Anyone who knows a little about aromatherapy will know that any physical and mental condition (including insomnia) is a complicated problem, because it varies with age, gender, body and mind state, and the root causes of symptoms are different. Therefore, the choices of essential oil and directions of usage can also be different.

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Exercising with Pain

Go For Life from the National Institute on Aging shared that pain is your body’s way of warning you that something might be wrong. But that doesn’t necessarily mean you should avoid exercise. In fact, depending on the type of pain you have, exercise could actually help.

There are two kinds of pain—acute (temporary) and chronic (ongoing).

Acute Pain

Acute pain begins suddenly, lasts for a short time, and goes away as your body heals. There are many causes of acute pain. With exercise, sometimes acute pain can be caused by overdoing it, like lifting something that’s too heavy, or using the treadmill at a speed too fast for you to handle at your current fitness level. Practicing exercise safety is the best way you can prevent over-exercising. Set realistic goals and pace yourself. Begin your program slowly with low-intensity exercises and work up from there.

Acute pain can also follow an injury, like a strain, sprain, or break from a fallBalance exercises can help prevent falls that lead to these kinds of injuries.

Exercising with Acute Pain

If you experience a sharp pain in your muscles and/or joints, stop exercising and see your doctor. He or she will be able to say whether it’s safe to exercise while experiencing acute pain and what activities might help. There may be simple stretching or strength training exercises, for instance, that you can do with a physical therapist or trainer to help with recovery. Your doctor might recommend that you reduce the intensity of your activity so you do not make the health issue worse, prolong the symptoms, or cause re-injury.

Warm-up before exercising to get your body moving and ready for activity and to help reduce your risk of injury. For instance, you might do a few minutes of easy walking. Also, cool down after your workout to help slow your heart rate and breathing back to normal as well as relax the muscles you just used.

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How to deal with heat and humidity during outdoor workouts

Edwards Elmhurst Health shared in their Healthy Driven Blog that it may feel better to exercise indoors in the summer months when it’s hot and humid. But if you love the summer heat and want to enjoy being outside while it’s nice, outdoor workouts are still doable. You just need the correct preparation.

When it’s hot outside, your body reacts to the heat by producing sweat. The sweat on your skin evaporates and, in turn, cools the body down when the air is dry. But when the air is humid, sweat doesn’t evaporate off your skin as well and the body has to work harder to cool itself down.

Follow these steps to stay cool when you’re working out:

  • Stay indoors during the afternoon when the temperature and sun are most intense.
  • Schedule your outdoor workout early in the morning or in the evening when the sun is not peaking and when the air temperature is lower. The best time to go for a run or walk outside is between the hours of 4 a.m. and 6:30 a.m. when the air quality is probably the best as there are not many cars on the road.
  • Wear lightweight, moisture-wicking clothes.
  • Use a water belt. Carrying water can be difficult, but using a water belt is ideal as it keeps the water out of the way but yet available when needed.
  • Take it inside. When the temperature is 90 degrees or above, it is recommended that you exercise inside instead. The air temperature is just too hot for the body to maintain a safe temperature level.
  • Hydrate. Hydration is crucial for exercising outdoors. Avoid caffeinated beverages, as they increase the heart rate, which leads to excessive sweating and can quickly lead to dehydration.

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53 Ways to Enhance Your Workouts

Some people have managed to squeeze a workout into their daily routine, but for others finding the time, energy, or funds for a gym membership can be a hassle. What if I told you that the average gym membership costs nearly $700 every year, ultimately forcing some to find more cost-effective ways to stay fit.

If you are looking for alternative methods to stay fit without breaking the bank, you’re in luck. There are numerous fitness classes, trial gyms, free fitness apps, and online workouts that are readily available for your use. Each one has its strengths and weaknesses, and you may find that some will work for you better than others. That said, some people may be much further along their journey than others, but still, want to mix up their routine. To help you unleash your full potential, Wikibuy has created this guide on the best ways to get a free workout.

There are various workout options that you can choose from. You can choose to experience what it’s like to be a UFC fighter at the UFC gym with their 15 days $15 promotion, channel your inner yogi from the comfort of your home, experience the Orangetheory craze at Orangetherory Fitness with a free 60-minute workout, and so much more.

 

This guide ultimately allows you to customize workouts that aligns with you. If you start to find that one workout is becoming too easy or too hard, feel free to switch to another workout that fits you best. That’s the luxury of using this guide, you can increase or decrease the intensity of these workouts at any time and be sure to take advantage of these VitaCost coupons to enhance your workouts.     Read more

How can I feel less tired?

The National Institute of Aging shared asked do you find yourself asking, “How can I feel less tired?” more often than you’d like? Check out these lifestyle changes that may help:

  • Keep a fatigue diary to help you find patterns throughout the day when you feel more or less tired.
  • Exercise regularly. Almost anyone, at any age, can do some type of physical activity. If you have concerns about starting an exercise program, ask your doctor if there are any activities you should avoid. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing (for example, tai chi or yoga) improve their energy.
  • Try to avoid long naps (over 30 minutes) late in the day. Long naps can leave you feeling groggy and may make it harder to fall asleep at night.

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COUNTING EVERY STEP YOU TAKE

Kaylee Donahue, a Blog Community Manager for  AllTheStuff.com shared with Healthy Lombard that sports scientists and personal trainers actually disagree on a great many important things. Even so, most of them will tell you that if you want to burn fat fast, you should aim at either:
  • exercises intended to boost muscle mass,
  • or those that raise your heart rate for 20 minutes or more at a time.

What, however, if you want to start exercising but you’re an older person, on the larger side or have a medical condition that prohibits intensive training?

Perhaps you’d like to change your routine to something a little healthier, but don’t yet feel like committing to a gym?

In this case, starting to walk more is most probably your best bet. This helps to get your blood pumping and burns calories while placing hardly any strain on your heart or joints. It can be incorporated into your everyday lifestyle easily, and best of all, needn’t cost you a cent to start with.

Still, if you plan to walk for exercise, you might want to invest in a pair of comfy sneakers and a fitness tracker sooner rather than later.

One Step at a Time

The pedometer (i.e. “step counter”) most fitness trackers contain will probably be the single most useful accessory for both dedicated and casual walkers. Others offer more advanced functionality, like the ability to challenge your friends to walk at least as many steps as you do every day – 10,000 is often recommended. Read more

How to recognize and prevent life-threatening blood clots

Edwards-Elmhurst Health shared in their Health Driven Blog that if you’ve ever been in a hospital for any length of time, chances are you’ve come in contact with leg cuffs. You know the ones.

Medically known as intermittent pneumatic compression devices, the cuffs wrap around your calves and occasionally tighten to keep blood flowing.

They can be annoying, but their ability to help prevent blood clots could potentially save your life.

Behind heart attacks and strokes, venous thromboembolism (VTE) is the third leading vascular disease affecting between 300,000 to 600,000 Americans each year.  Though treatable, VTEs can lead to complications and, in some cases, death.

It is important to know the signs and symptoms and to take steps with your doctor to treat it.

VTE is a blood clot that starts in the vein. There are two types. Deep vein thrombosis (DVT) is a blood clot in a deep vein, usually in the leg. Pulmonary embolism (PE) occurs when a DVT clot breaks free and travels to the lungs and blocks the blood supply, sometimes proving fatal.

The most common causes for VTEs are immobilization (think long drives, being laid up after an injury, or a long plane ride), surgery, hospitalization, and cancer. Other factors such as your weight, whether you smoke, if you’ve taken hormones and your age can play a role as well. Read more

Women Need to Put Their Health First

Family Activities for Fun and Good Health

Go For Life shared that being physically active with your family is a great way to stay healthy and make exercise fun. And being physically active can be more fun when you’re with someone you love.

Whether you play team sports with the entire family or take brisk walks with your spouse, child, or grandchild, you’ll be rewarded with improved health and time spent together.

Family gatherings are the perfect time for team sports and outdoor activities.

  • Choose teams for softball, basketball, or kickball.
  • Sign up for family tournaments to play tennis, bowling, or volleyball.
  • Go biking, jogging, or hiking at a nearby park.
  • If you live near water, try sailing, canoeing, or rafting.

Family members can make great exercise buddies.

  • Take yoga or water aerobics classes.
  • Ping pong is fun for a twosome or a foursome.
  • Our pets are family, too! Brisk walks with a canine buddy are healthy for both of you.

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