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2 techniques to stop mental ruminations and finally sleep without drugs

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What to do when ruminations prevent sleeping or falling asleep?

Do you know that we spend 30% of the time of our lives sleeping to recover, regenerate ourselves physically and mentally?

Yet 30% to 40% of us will be, at one time or another, insomniac. That is to say, for several weeks, several months, for several years, we will encounter difficulties of sleep, nocturnal awakenings, with the impossibility of stopping to think, to ruminate the problems. So what do you do when ruminations prevent you from sleeping or falling asleep?

A study by Susan Nolen-Hoeksema, professor of psychology at Yale in 1992, estimates that 63% of young adults and 52% of quadrats are “overthinkers”, ruminators.Ruminating the negative of a situation is a gateway to insomnia, and also to depression concludes a study published in the Plos on in 2013.

Two effective techniques to combine

The first is a physiological technique of control. This Oriental technique based on respiration and revisited by neuroscience is called cardiac coherence

For millennia, yoga, tai chi, chi gong, meditation have invited us to focus our attention on breathing. Our brain does not think two things at once, even though it thinks sometimes very quickly, zaping from one thought to another, often making us believe that we can think of two things at the same time. Thus, by concentrating on the presence of breathing, it interrupts the process of rumination and brings us back to the present moment.

Gone are the ruminations that keep us from being in the here and now, and thinking about something else. Gone are the ruminations that block our brain in the past event or the future anxious. No more ruminations of thoughts filled with negative feelings, which stress us more, and make us anxious or sad or angry.

The breathing practiced in cardiac coherence takes us a little further than that of Oriental techniques.

First, it corresponds to a breathing rate based on 6 breaths per minute for 3 to 5 minutes. This rhythm is obtained by expiring on 5 seconds and inspiring on 5 seconds to reach the point of consistency. This particular, voluntary, unnatural respiratory rhythm will resonate with the autonomic nervous system, which accelerates or calms the brain.

It is a body-brain physiological coherence.

This heart-brain coherence has many benefits:

  • It lowers the level of cortisol, the stress hormone that has been stimulated by rumination,
  • It produces more cerebral waves of alpha type (8-12 Hz) conducive to mental calm, while ruminations emit more brain waves of type beta (12-30 Hz),
  • It generates a decline in average heart rate, a drop in blood pressure, an increase in oxytocin and DHEA, all it takes to feel much better about it.

When the cardiac coherence zone is reached, one experiences a state of equanimity, emotional well-being, a feeling of calm and serenity. We stopped the ruminations, the brain disconnected worries, we are refocused. Its physiological effects last on average 4 hours. This technique should be repeated every 4 hours if necessary.

The second technique to associate with the previous one is extracted from sophrology and trains the brain in positive psychology and control of thought through mindfulness to develop adaptability.

How to hope once the stopped ruminations do not fall back in, if the brain is not occupied by a positive or neutral thought. It is useful to re-educate his thoughts of “ruminators” with kindness on positive and nourish his mind of beautiful, good and good with visualization. Beaudelaire described the imagination as “queen of faculties of the mind” … rightly so.

The brain does not differentiate between a real or virtual image, it thinks and reacts according to that thought. Positive visualization is an antagonistic process to rumination. The aim of visualization is to let feelings, perceptions, emotions linked to this thought emanate, to induce a physiological modification of the body, the secretion of neurotransmitters (hormones sources of happiness), a new perception of the body Positive action.

The visualization is done in alpha wave, therefore very favorably following a practice of cardiac coherence, eyes closed for 60 seconds minimum, and it is even better if the visualization lasts 5 minutes.

Become aware and choose what makes good to visualize

  • A picture of past or future vacation resources, a funny keepsake, a smile on a photo, to generate serotonin, the hormone of well-being, serenity,
  • An image of tenderness with a close, an animal, a cuddly, to generate oxytocin, attachment hormone, confidence,
  • Follow again the presence of his breathing, dynamic support to generate neutral attention,
  • If one wants to sleep, a study published in New Scientist reveals that insomniacs that concentrate on thoughts containing relaxing images like a sunny landscape, a cascade of water, fall asleep on average 20 minutes faster than ‘ They usually did.

To be repeated at each beginning of rumination to indicate to his brain the procedure to follow, to pass in positive mode. The brain operates a rocking of attention.

These two combined techniques take the “ruminators” into a positive reality, strengthen their brains in positive action and invite them to let go in a more harmonious existence.

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How to Lose Weight Fast – Handle Emotional Problems

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Gaining weight is the result of dining on excessive amounts of junk food products in addition to insufficient workout sessions. A lot of explanations can be found as to why people eat excessive food amounts and will not obtain adequate exercise. Though, an individual’s best ways to lose weight consist of some exercise and nutritious diets. We will answer this question : How to Lose Weight Fast ?

One reason why individuals will not obtain adequate exercise is finding an exercise she or he enjoys is occasionally difficult. In the city, the opportunity to walk or bicycle every day might not be present. Residing in the country, traveling to a fitness center possibly will be challenging. As a result, a dieter must discover exercises to engage in dependent on the area they live.

One more reason as to why people will not exercise enough is he or she may lack free time. Lifestyles in society today are hectic with employment and family. Thus, a lot of individuals do not possess free time just for herself or himself. Nevertheless, dedicating thirty minutes each day to exercise is extremely important in decreasing extra weight. Obtaining ten minutes here and there is helpful.

The main reason as to why people consume excessive food amounts is a stressful lifestyle. A stressful lifestyle will cause higher levels of cortisol. Increased levels of cortisol could produce desires for sweet and salty food items. Whenever sugary and salty food items are consumed in excess amounts excess weight is gained. Hence, excellent ways for dropping pounds when under pressure consist of acquiring ways to handle stressful situations. A number of individuals practice yoga, meditation and martial arts for handling stress. Others engage in laughter, breathing exercises and listening to tunes. All those tactics help to return cortisol levels back to normal. Whatever technique preferred, dieters will need to locate techniques for dealing with stressful lifestyles if gaining weight will not be wanted.

One more reason as to why individuals eat abundant food quantities is boredom. Many people eat food whenever bored. If ingesting abundant food quantities on account of this situation, an individual’s best ways to lose weight will be locating ways in which to remain occupied. A number of people engage in a pastime. Engaging in activities which are not indoors for example snapping pictures, hiking or maybe fishing will be ideal. That way, food items are not readily available. Also, they involve people to move. Movement of any kind assists in losing weight.

One more explanation why people dine on abundant food quantities is emotional problems. Loss of work is usually hard on people. Death of a person’s relative, spouse or close friend is usually emotionally troubling too. As a result, many individuals rely on food items to cope with these troubles and then weight is put on. As a result, a person’s best ways to lose weight is finding techniques to manage those complications without food products.

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12 Healthy Mixed Juice Combination To Energize You And Your Family

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No one can deny that the importance of juices in our daily diet is immense. Neither can anyone refute the fact that juices are probably the best part of any diet to keep you healthy, strong and fit. Today, I will talk about 12 mixed juice combination here which will help energize you and your family in lot of various ways. These 12 mixed juices are often made by mixing a few (one or two or many) fruits and vegetables. This is done to get the best out of these fruits and vegetables. Drinking mere juices of these individual fruits and vegetables is also very helpful; however, when these fruits and vegetables are mixed together and drank, the goodness just amplifies by many folds.

We will talk about these juices in details later sometime; but for now, let me just give you the combinations and their one liner benefits.

Carrot Ginger Apple

The mixed juice created by adding Carrot, Ginger and Apple boosts energy and cleanses your system.

Banana Pineapple Milk

Banana and Pineapple Milkshake is rich in Vitamins with other nutritious and is known and famous to prevent constipation.

Apple Cucumber Celery

A combination juice of Apple, Cucumber and Celery helps prevent diseases like cancer, reduce cholesterol and helps to eliminate stomach upsets and headaches.

Tomato Carrot Apple

Add Tomato, Carrot and Apple together and this will improve your skin complexion and will eliminate bad breath.

Bitter gourd Apple Milk

Add up Bitter gourd and Apple to your regular glass of Milk and this will help you avoid bad breath and will also reduce internal body heat that can cause insomnia, headache and even fever.

Honeydew Grape Watermelon Milk

This combination is rich in Vitamin C and Vitamin B2 which increases cell activity and strengthens body immunity towards many environmental factors.

Orange Ginger Cucumber

To improve your skin texture and increase moisture content in your skin, and to reduce body heat, create a mixed juice adding Orange and Cucumber with a hint of Ginger.

Pineapple Apple Watermelon

To dispel excess salts and nourish the urinary bladder and take care of your kidney overall, add Pineapple, Apple and Watermelon. This mixed healthy juice would be cool and nice one in summers.

Papaya Pineapple Milk

This combination is rich in Vitamin C, Vitamin E and Iron. This mixed juice would help to improve skin complexion and internal body metabolism.

Apple Cucumber Kiwi

To improve skin complexion, add up Apple, Cucumber and Kiwi, the fruit from New Zealand.

Pear & Banana

Pear and Banana, added and drank together will help you to regulate sugar content in your blood. This is not a medicine for diabetes for sure, but has shown good results in the regular drinkers of this mixed juice.

Carrot Apple Pear Mango

3 fruits, Apple, Pear and Mango when added to a vegetable, Carrot will give us a mixed juice that will help reduce body heat, counteract toxicity, and also decrease blood pressure. This combination is also known to fight oxidization.

These are the 12 mixed juices, which are equally healthy for you and your family. Do remember that these are not medicines, but they will surely help in keeping your body fit, strong and healthy. All the best!

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Health & Beauty

How to Handle Difficult People

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How-to-Handle-Difficult-PeopleNothing can spoil a great day faster than dealing with this question : How to Handle Difficult People ? They call these folks toxic for good reason. Not only are they plain rotten, but their stress and hostility can raise your blood pressure and cause your body to churn out stress hormones. Fortunately, there are simple things you can do to sweeten this sour situation. We asked women in jobs where things can get ugly fast what tricks they rely on to handle trying moments with toxic people. Here’s what they had to say:

“A trip to the ER is almost always a stressful experience, and it can bring out the worst in some people. When I find myself dealing with a patient who won’t calm down, I deliberately speak more slowly. I find the person will start to mimic my pace of speech, and in turn, start to calm down enough to see that I’m on their side and want to help.”
-Ammara, emergency room nurse

“Whenever someone in my office is upset, I put myself in the other person’s shoes and try to see their side of the story. I’ve found it really helps if I pause and remember to treat them the way I’d like to be treated myself. And of course, if that doesn’t work, don’t try to handle it alone. Get a supervisor or coworker to help you.”
-Elexandra, unemployment claims manager

“Once I was stuck in a contract with an impossible-to-please client. He would be very vague about what he wanted, then say what I delivered wasn’t what he asked for. I solved the problem by putting it back on him. I’d say, ‘We need to work together on this. What is it exactly that you want to accomplish, and how can I help you achieve it?’ It worked so well, I’ve used the technique ever since.”
-Marie, independent contractor

“An important part of my job is to get people and departments to work together and meet aggressive deadlines. I’ve found when I encounter a personality clash, the best way to handle it is to keep exchanges highly professional, only discuss work-related issues and limit one-on-one interactions. That way, it simply doesn’t have a chance to get personal. I’ve accepted that I’m not going to like everyone and not everyone is going to like me, but we have to find a way to work together. I also make sure that the way I’m acting isn’t making things worse. Refuse to participate in the bickering, and they’ll move on to a more interesting target.”
-Laurie, software project manager

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Health & Beauty

Health benefits of pumpkin

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Health benefits of pumpkinNot only do pumpkins have an understated taste that lends itself well to a variety of dishes, they also offer a host of health benefits including antioxidants that are hugely beneficial to our bodies. After reading this post you will be amazed to know the health benefits of pumpkin.

Supremely rich in beta-carotene – a form of antioxidant that helps bodies fight free radicals – due to the distinctive bright orange color of its flesh, eating a beta-carotene rich diet can greatly reduce the chances of developing certain cancers.

Beside the healthfulness of pumpkin flesh, these healthy properties also extends to its seeds which are most commonly eaten dried. Pumpkin seeds are high in copper, fiber, iron, magnesium, potassium, protein, zinc and essential fatty acids and are commonly used in the treatment of illnesses such as kidney, gallbladder and prostate problems. Furthermore, they also help remove tapeworm and roundworm from intestines.

Eating pumpkin also has anti-inflammatory benefits in arthritis and is great for your skin too – vitamins A and C, as well as zinc and alpha-hydroxy-acids helps to reduce the signs of aging.

Try and incorporate some pumpkin into your diet and reap the health benefits of this fantastic vegetable.

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Health benefits of cucumber

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health-benefits-of-cucumberCucumber is a fruit and a member of the cucurbitaceae family. Like melon, squash and pumpkins, it is very high in water and very low in calories and an excellent source of potassium, vitamin C and folic acid. In this post I will tell you health benefits of cucumber.

The high water content makes cucumbers a diuretic and it also has a cleansing action within the body by removing accumulated pockets of old waste material and chemical toxins. Cucumbers help eliminate uric acid which is beneficial for those who has arthritis and its fiber-rich skin and their high levels of potassium and manganese helps regulate blood pressure and help promote nutrient functions. The magnesium content in cucumbers also relaxes nerves and muscles and keeps blood circulating smoothly.

Other reported health benefits of cucumber include:

  • Helps in kidney and urinary bladder disease
  • Liver disease
  • Pancreatic disease
  • promotes hair growth due to its high silicon and sulfur content
  • Treatment of pyorrhea

The benefits of cucumber extends to external use in the form of skin lotion. It is also good for reducing heat and inflammation and treating tired eyes and removing the under eye bags.

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Health benefits of Sweet Potato

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Health benefits of Sweet PotatoSweet potato is a low-calories and fat free vegetable with an abundance of healthy minerals such as beta-carotene, Vitamin A, C and E, magnesium, potassium and rich in antioxidants. Learn more the health benefits of sweet potato.

These nutrients and minerals help to protect against heart attack and stroke, reducing blood pressure and maintaining fluid and electrolyte balance in the body cells. Studies on animals have also shown that diabetics would benefit from a diet which includes sweet potatoes as they help to stabilize blood sugar levels and to lower insulin resistance. Taking into consideration of fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium plus the other aforementioned minerals, the sweet potato is ranked highest in nutritional value amongst other vegetables.

Other reported health benefits of sweet potato include:

  • Relieving the symptoms of stomach ulcers and inflamed conditions of the colon
  • Hemorrhoids (piles)
  • Cancer prevention in glands and organs with epithelial tissue

Nutritive Values of sweet potato (per 100 gm) are:

  • Vitamin A : 7,700 I.U.
  • Vitamin B : Thiamine .09 mg.
  • Riboflavin : .05 mg.
  • Niacin : .6 mg.
  • Vitamin C : 22 mg.
  • Calcium : 30 mg.
  • Iron : .7 mg.
  • Phosphorus : 49 mg.
  • Potassium : 300 mg.
  • Fat : .7 gm.
  • Carbohydrates : 27.9 gm.
  • Protein : 1.8 gm.
  • Calories : 123

Sweet potatoes are available in many forms and varieties but none of them tend to store well. They should be stored in cool, dark and dry places out of direct sunlight

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Health & Beauty

Health benefits of Kiwifruit

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health-benefits-of-kiwi-fruitDid you know the health benefits of kiwifruit. It is very rich in many vitamins and minerals. In fact, it is so jam packed with nutrients that it ranks as the most nutrient-rich of the top 26 fruits consumed in the world today.
It is one of the richest sources of vitamin C (in terms of density) and has banana-rivalling amounts of potassium and trace amounts of vitamin A (beta carotene) plus various other vitamins and minerals such as inositol.

Children who consume kiwifruit as part of their regular diet of fruit and vegies have demonstrated additional health benefits to the respiratory tract while adults who enjoy their kiwis will be glad to know that an antimutagenic component present in the fruit helps prevent the mutations of genes that may initiate the cancer process.

Kiwifruits are also high in dietary fiber which helps diabetics by controlling sugar levels and helping to expel toxic compounds in the colon.
Other specific health conditions which kiwifruits are found to benefit are:

  • Depression.
  • Eye Health/Macular Degeneration.
  • Hypertension.
  • Impotence.
  • Stress Reduction.
  • Weight Control.

Kiwifruits tend to be at their best during the summer months as they grow in temperate climates with adequate summer heat but are typically enjoyed all year round.

So there….who would have guessed a fruit as small as a large hen’s egg could be so full of healthy vitamins and minerals?

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Health & Beauty

Health Benefits Of Fish Oil Supplements

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Benefits of Fish oil supplements are so many for human body, in particular, to some of the body’s most vital organs – the heart, brain, and the nervous system.

his is because the fatty acids taken from deep sea, cold water fish such as salmon, tuna and mackerel are the building blocks of the human brain, nervous system and essential to a healthy heart by regulating the levels of cholesterol in the body, amongst other things. According to many studies, fish oils have shown to increase the body’s good cholesterol levels, as well as possibly stabilizing the electrical system in heart cells, to prevent abnormal heart rhythms.

A new research just released lends further credibility to these claims with studies showing fish oil supplements can help patients with chronic heart failure.

While people should still try and incorporate proper seafood – at least two servings of fish per week – in their diet, this isn’t always possible due to a variety of reasons thus making fish oil supplements a convenient and cost effective substitute for a seafood feast.

Besides its heart health benefits, fish oil supplements are also beneficial for the relief of conditions such as arthritis and psoriasis and may also reduce the risk of diseases ranging from childhood asthma to prostate cancer.

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Health Benefits of Black Beans

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The health benefits of Black Beans are Perhaps less popular and mainstream than other varieties of beans, the black bean aka turtle beans is just as, if not, more jam-packed with health benefits due to its high fiber and protein content, fat free properties and antioxidants than many other types of (colored) beans.
Firstly, the high fiber content in Black Beans helps regulate blood sugar levels and as such, is very beneficial for sufferers of diabetes or hypoglycaemia. Completely fat-free, Black Beans are also a very rich source of protein (great for gym fanatics) but perhaps the most important one of all is its richness in antioxidants.

black-beans-salsaAntioxidants are essential for destroying free radicals and offers the body protection against heart disease, cancer and aging. According to some studies, Black Beans are so rich in antioxidants that it ranks in first place when calculated on a gram for gram basis, above other varieties of beans including red, brown and yellow. This is due largely in part to the dark skin nature of Black Beans with these darker colors associated with higher levels of flavonoids – a class of metabolites known for high antioxidant activity.

Available throughout the year in dried and canned forms, Black Beans can be used in a variety of applications ranging from salads to stews.

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