Vanilla Mist

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Health

Top Tips to Improve Your Sleep

Do you have a hard time sleeping at night? A lot of people share a similar problem, and there are several reasons why. It could be a personal problem that keeps you up. It could also be the type of activities you do during the day or the kind of food that you eat. Several factors can impact your sleep, and you need to do something about it since it could have an impact on your health. These tips will change the way you sleep and allow you to sleep well without taking medications.

Sleep and wake up at the same time each day

Your body has a natural clock that you need to be in sync with. Regardless of the time of the week, you need to sleep and wake up at the same time. Over time, your body will be okay with this cycle, and even if you don’t ring an alarm, you will wake up in the morning at the same time. At night, even if you have a lot on your mind, you will fall asleep. Even during the weekends when you have more time to sleep, try not to go beyond your regular waking hours.

Limit your naps during the day

It is understandable for you to get tired during the day and decide to take a nap for an hour or two. Although it helps you get your energy back to push through the rest of the day, the problem is it could affect your sleep at night. Therefore, if you want to nap, limit it to about 20 minutes. Force yourself to wake up so that at night, you can sleep at the right time.

Avoid using devices before sleeping

When you expose your eyes to light, whether natural or from devices, your brain will receive a signal that it is not yet time for bed. Therefore, even if you already want to sleep, you can’t. To the contrary, when it is too dark, your brain will make you sleepy. The key is to avoid using your phone or any other devices an hour or two before you sleep. It is enough to shut your brain off until you are asleep.

Exercise during the day

Getting regular exercise will keep you healthy. However, you need to find the right time to exercise. During the day, you can walk for up to 30 minutes, or even hit the gym if you have time. When you regularly exercise, you will feel sleepy at night. You will also improve the symptoms of insomnia and sleep apnea that are keeping you up. Make sure that you don’t exercise late at night as it will activate your organs and make it difficult for you to sleep.

Find the right bed

A huge reason why you might be having a hard time sleeping is that you don’t have the proper bed. People have different sleeping needs, and it includes the kind of bed that you have. The wise thing to do is to search for made to measure beds. You can decide what type of bed to have and of what size. You can choose the materials and the size of the bed. You can make it perfectly suitable for your needs. Similarly you may not have the right mattress. A Tempur-pedic is a good choice, especially if you suffer from back pain.

With these tips, you will sleep well at night. To learn more about health from the Vanilla Mist Blog, click here.

Image: Pixabay.com

 

Tips on Choosing a Qualified Chiropractor

 

Chiropractors help relieve you from recurring body pain. They make the necessary “adjustments” to ensure that the body pain starts going away. You might need a couple of sessions with your chiropractor to start seeing the results.

If you are yet to seek help from a chiropractor, you need to find the right person for the job. These tips will help you land the perfect chiropractor to soothe your pain.

Get referrals

If you have friends who have sought help from chiropractors before, ask for a referral. They might tell you someone whom they are confident will do a great job. You may also ask your primary care doctor if they can give you a list of qualified chiropractors in your area.

Once you narrow your choices down, call their offices and ask for an appointment to do a consultation. You don’t need to undergo a chiropractic session right away. You can get to know your chiropractor first and see if you are comfortable asking for their service.

Check credentials

It also helps if you check the credentials of the chiropractor. A licence is vital in the selection process since it tells you that the chiropractor got approval from experts to do the job. Years of experience and training are also a part of the standards to consider. The absence of malpractice history is also a sign that you have a good chiropractor.

Specific experience

You also need to know the previous cases the chiropractor dealt with. When someone has tried dealing with different spinal health issues before, it gives you confidence that you will also get the same quality service. You will know it by interviewing the chiropractor, if they have enough knowledge on different spinal issues and understanding of potential complications.

Quality of hospital or clinic

Chiropractors might have an association with hospitals or clinics. You need to check the quality of the said medical establishment to determine if you are getting quality treatment from your chiropractor. Top-rate hospitals are a good choice as they ensure high survival rates and few complications. The location of the hospital also matters since you don’t want to make it difficult to move back and forth during sessions.

Communication style

You want someone whom you can communicate with easily. You can ask a question and get appropriate responses. It is not easy trusting a chiropractor whom you have not met before to do a procedure you might be unfamiliar with. A chiropractor who can communicate well with you, and help you feel confident in moving forward with the process is the right person for the job. You need assurance that everything will end well.

When you have screened the choices, you can choose the right chiropractor and schedule a session. You can look at a Cirencester chiropractor if you reside in the area. You need to seek help soon before things get complicated. You can’t take the pain any longer and pretend that everything is okay when it is not.

Do You Want to Increase Your Immunity to Overexposure to EMFs? Here’s What You Should Eat

 

While the true detrimental effects of electromagnetic field radiation still have to be proven, our long-term exposure to such radiation may already be affecting our health. If you feel lethargic or without energy or you have trouble sleeping and are suffering from insomnia, this could already be a sign that you have too much exposure to EMF radiation. But while you can do something about it, such as limit calls on your cell phone and use your cell phone’s speaker function, turn off your WiFi when no one is using it, and so on, you can also increase your immunity by being careful about what you eat. The food we eat can undoubtedly contribute to better health, but there are foods which are also known for their antioxidant properties and other properties which can help alleviate the effects of toxic radiation. So, do you want to increase your immunity to overexposure to EMFs? Here’s what you should eat.

Foods rich in antioxidants, vitamin E and C

Antioxidant-rich foods are plentiful, and they’ve become quite popular in recent years for their many beneficial properties. For vitamin C, you can eat a lot of organic fruits; wild blueberries and other wild berries such as strawberries and raspberries are particularly recommended. If you want to increase your intake of vitamin E, you should go for nuts such as almonds. You can also enhance your intake of vitamin C by taking magnesium ascorbate supplements once a day.

Foods rich in caffeic acid

There are also foods which are rich in caffeic acid, such as cauliflower and cabbage, kale, bok choy, Brussels sprouts, and even fruits like apples.

Foods rich in melatonin

Melatonin is known to have a protective effect on the human brain, so you can take supplements of melatonin as well. But your body also produces melatonin, and if you want your body to produce a higher level of melatonin, you should sleep in a pitch-dark room and try to turn off all your appliances which emit EMFs at night because light, as well as EMFs, can inhibit the production of melatonin in your body.

Foods rich in Omega 3-fatty acids

Foods rich in Omega 3-fatty acids include olive oil as well as fatty fish such as salmon. You can also increase your intake of Omega 3-fatty acids in your diet by eating more nuts and flax seeds, as well as linseed oil and flaxseed oil.

Other foods you can eat

Turmeric is a spice which has plenty of beneficial properties since it contains curcumin, which is a strong antioxidant. If you want to increase your absorption of this particular spice, you can add it to extra virgin oil and include a pinch of black pepper. You can also cook with coconut oil or eat coconut oil which is unrefined or virgin coconut oil. Other foods you can eat to protect from EMFs include asparagus and artichokes. Asparagus is known for its high levels of zinc, selenium, and glutathione.

The food you eat makes a world of difference, not just to your overall health, but also with your body’s protection from EMF radiation. And if you want to be sure of protecting yourself even while using EMF-emitting devices such as cell phones and computers, you can benefit from EMF protection products as well, which include jewellery and pendants, shields, and chips.