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Meditation, Tai-Chi, and Archery: the Best Long-Term Exercises for Sleep Regulation and Insomnia

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Meditation, Tai-Chi, and Archery: the Best Long-Term Exercises for Sleep Regulation and Insomnia

One of the most effective ways to beat insomnia is through beating anxiety and stress. This is because anxiety, stress, and insomnia all reinforce each other. You can even throw depression into that sordid mix. They’re all interrelated. If you’re suffering from any one of these factors, you’re already at risk of also suffering from the others. However, this also means that treating anxiety and stress can actually improve your sleeping habits and even beat insomnia.

Don’t reach for the medicine cabinet just yet. There are a bunch of drug-free ways to deal with the anxiety and stress in your life that’s preventing you from getting a good night’s sleep.

Basic Meditation

Meditation is a proven method of relaxing both the mind and the body. In order to meditate, all you need is a safe space, proper breathing, a mental point of focus, and the ability to think of nothing else but the present moment. Anyone can do it. You can begin meditating to sleep by simply lying down on your bed and making yourself comfortable. You should be in a position that’ll allow you to breathe properly using your abdomen.

As you inhale slowly, visualize your throat opening up to receive the air and expand your lungs. Use your abdomen to push the air out of your nose and mouth the same way it came in – slowly but steadily. If it’s your first time meditating, you might have some trouble keeping a consistent rhythm – that’s okay. By actively breathing properly through your abdomen and doing it as consistently as possible, you’ll have a point on your body to focus on. If this is not enough to keep your thoughts from wandering about things in the past and the future, you can choose a mantra or a chant that you can repeat inside your head over and over – a mental point of focus that hooks you to the present moment. This can also be a peaceful image, place, or situation inside your mind that you can visit at will.

Keep breathing properly as you hold on to your focus and you will eventually enter a state of absolute calm. In this state, your mind and body can reach the zenith of relaxation, allowing you to set aside anxiety and stress to enter a state of deep sleep.

Maximize the sleep-inducing benefits of meditation by practicing it throughout the day. Just do it sitting down or standing up so you can avoid accidentally falling asleep. Do around 20 minutes of meditation whenever possible in the middle of your workday. This trains you in achieving the focused state that you need to build up in order to achieve absolute calm, focus, and relaxation – eventually making it easier to meditate to sleep during your actual bedtime.

Wu Style Tai-Chi

Tai-chi is an ancient Chinese martial art that uses slow and deliberate movements for training defensive maneuvers, controlling your ‘chi’ or internal energy, and increasing your overall longevity. There are different styles of doing tai-chi, and the style that’s closely tied to meditative thinking and moving is called Wu Tai-Chi.

Wu Style is characterized by really slow and small movements that can be accomplished even if you have limited space. Each movement targets different parts of your body. Through the opening and closing of your joints as they move, internal pressure is generated. Through the deep stretches demanded by certain movements, tension-holding areas across the neck, shoulders, back, and pelvis are relieved. Through dropped elbow stances and compressed stances, the internal organs receive waves of both low and high pressure, resulting in a healthy massage of your internal cavities. The overall result is a deep sense of calm that’s akin to doing proper meditation.

There’s even a study that not only links tai-chi to relaxation and sleep, but also to the reduction of inflammation in the body. It involves 123 older adults who are suffering from insomnia, randomized into 3 groups. While sleep seminars were proven to be ineffective at alleviating insomnia and inflammation, two other methods were found to be most effective: cognitive behavioral therapy for insomnia, and the long-term practice of tai-chi.

Archery

Archery is the ancient martial art that deals with properly and accurately wielding the bow and arrow. You need more than steady hands and a good eye to succeed at archery. Controlling the entire body is necessary to controlling the movement of your bow and how it moves the arrow. It starts with the proper posture. From there, you can better control the movement of your arms and hands. As you pick up an arrow, line it up with the bow, and pull on the bowstring, you need to breathe in and out properly and slowly. With only minimal movement from the rest of your body, your abdomen, or your center, should be in charge of regulating your breathing. Sounds familiar? That’s because archery is largely considered to be a form of meditation.

From achieving and actively maintaining the proper archery posture to releasing the bow as you’re breathing out, archery requires your mind and body to enter a state of calmness and intense focus. The more you practice archery, the easier it is for both your mind and body to re-enter this state – just like with basic meditation.

Which One is Best for You?

Whichever one is most convenient for you to try is the best anxiety-relieving exercise that you can do. Whether you prefer archery, Wu Style Tai-Chi, or basic meditation, you can achieve a deep sense of relaxation that will alleviate anxiety and act as a treatment against insomnia.

If you have the time and resources, you can even try doing all 3 exercises. In the same way that insomnia, stress, anxiety, and depression affect one another, so do archery, tai-chi, and meditation have interrelated methods and techniques.

The training in mental focus that you attain from any one of the 3 exercises can be used in the others. And the better you get at attaining this focus, the better you’ll be at willing your mind and body to enter a state of deep calmness.

If Peter Mutuc isn’t sculpting, writing, editing, drawing, skating, cycling, wrestling with his Labrador, or actively regulating his sleeping patterns through at least 150 minutes of weekly exercise, he’s usually just online, creating and developing web content for OneBed.com.au

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7 Simple Healthy Habits For A Healthy & Longer Life

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7 Simple Healthy Habits For A Healthy & Longer Life

Ageing is not a disease, it is a fact of life. As we get older, our body experiences many natural changes, such as hair turning white, it becomes harder to see and hear, weaknesses and so one. But by following proper health routines and having healthy habits, that will promote longevity. Whereas, unhealthy living habits such as smoking and drinking will compound and may quicken ageing.

Many researchers have discovered that people who live longer eat more healthily, perform regular activities, and manage their health issues. Our body responds to good. This is the only way to live longer.

The human body is more connected with nature than we know, nature is similar to our organisms in the body and has a life span, by practicing healthy living habits you can enhance your longevity and may fight the early signs of ageing.

There are many problems which can be solved just by ensuring proper nutrition, implementing vaccination programs and performing physical activities. So if you want to live longer then follow these 7 simple tips.

1. Never Stop Working

Researchers found that the people who retire may be at a higher risk of ageing. If you stop working you may experience severe health problems as you tend to use your mind and body less. Working keeps you active.

Retiring may result in you spending less time with people and that in turn can result in depression and a lack of mental activity which may make you age sooner rather than later compared to those who never retire. So the key here is to stay active even after you retire.

2. Eat Healthy Nutritious Fiber Rich Food

Food is a significant factor and directly counters our health internally. Including more nutritious and fiber rich food in your diet will benefit you in many ways.

It helps to decrease the chances of constipation, maintain blood sugar levels and lowers cholesterol levels. A high fiber rich diet also reduces the risk of colorectal cancer and promotes longevity.

3. Engage In More Activities

Exercise and physical activities are the real foundation of your healthy living. The research found that the people who spend at least 30 minutes in walking, running, cycling and or performing yoga are more active and live longer.

Exercise helps to improve your mood, mental alertness, balance, muscle mass and strengthens your overall body. If you are unable to practice extreme core exercises, then do yoga. It can give you similar strength training effects.

4. Minimum 7-hour Sleep Is Must

Sleep is also very crucial to function so that our body performs to heal cells and retain energy back into shape. Good rest can help your body to regulate blood sugar levels and strengthen your immune system.

It also decreases the risk of heart health diseases. Proper sleep will replenish you, make you ready for another day and promote longevity.

5. Avoid Supplements

Evidence proves that consuming healthy nutritious foods that contain Vitamins, Minerals, selenium, and beta-carotene instead of supplements will help you to live a long and healthy life.

All the green vegetables, fruits, and grains are rich in nutrition, which slows down the rate of cognitive decline. So instead of taking synthetic supplements rely on nutritious rich foods for healthy living.

6. Stay Positive

Researchers found that the people who always stay connected with their friends, family and think positive live longer.

People who never stress, never consume alcohol or smoke and meditate regularly live a longer healthy life compared to others. Meditation keeps your mind fresh and focused.

7. Go For Routine Checkups

The human body is so sensitive and easily gets affected with any external and internal factors and some diseases don’t even show any symptoms, so it is essential to go for routine checkups.

It will help you to know more about your health conditions and give you peace of mind. So go for routine checkups to stay at your best.

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Top 10 Easy Ways To Detox Your Body

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Top 10 Easy Ways To Detox Your Body

Are you aware of the numerous toxins which our environment exposes us to? Because of the towering consequences it has for our body, we need to detoxify our system.

Nevertheless, these toxins are basically from water pollution, air pollution, artificial foods, pharmaceuticals, etc

The good news is that there are ways by which you can detoxify your body system to guarantee overall health. This article provides you with ten of these means.

1. Begin With A Glass Of Water

Do not think that you can take too much of clean water. The more you drink clean water, the more your body system cools down and diffuses unnecessary influence of toxic elements in your body. If you really desire to stay free of toxins for the most part of the time, you may resolve to begin drinking water all the time, especially as the day begins.

2. Consider Taking Lemon In The Morning

This aids you in flushing out virtually all the toxins and produces an alkaline solution for your body system. Optionally, you can supplement some teaspoons of vinegar made of apple cider to your glass of water. Do you know that Hippocrates, that ancient doctor, treated his patients with apple cider vinegar? He actually discovered that it was a potent cleanser and healing remedy, a common antibiotic which fights bacteria and germs for a stronger and healthier life.

3. Take A Newly Prepared Vegetable Juice Every Day

Another way to detox your body faster is to use a newly prepared vegetable juice each day. This drink includes a great amount of greens like kale, cilantro, and spinach. You should admire beginning your day with some juice prepared with carrot, apples, ginger, lemon, turmeric, ginger, cilantro, kale, and beetroot. As another season switches, some of these ingredients would also need to change.

4. Toxic F

Some types of oil like sunflower oil, cotton seed oil, peanut oil, canola oil, and vegetable oil are toxic in nature. You can replace these oils with some better oils like extra-virgin oil, avocado oil, hemp oil, flaxseed oil, coconut oil, etc. Some of these oils are greater sources of omega-3 and omega-6 fatty acids.

5. Proteins And Legumes

Protein proves to be very great for the normal operation of two significant pathways in the liver cells. Food nutritionists refer to these pathways as Phase one and Phase two detoxification means. Venture to choose organic grass-fed beef and seafood caught in the wild.

You may consider legumes too. Food experts relate how beans, a form of legume is one complete source of soluble fiber and an array of amino acid indicators. Lentils too are a great source of leguminous food substances that can help detoxify your body faster.

6. Fruits Only

How much fruit do you eat daily? And how do you eat them? Ensure you take them raw. When you process fruits into juicy substances by adding chemicals to make them tasty, they often lack the necessary nutritional elements. The chemicals included in fruit juices often counteract the health effects of raw fruits. So, you may take your fruits raw. They are very high in water content.

7. Vegetables And Fats And Oils

Eat raw vegetables and herbs more. Herbs and vegetables have enzymes which help digestion and enhance nutrient absorption. With their nutritional contents, vegetables that are not starchy offer a complete sort of fiber and phytochemicals. Therefore, they offer nutrients which help your system to get rid of toxins. Supplying your body with particular nutrients in remedial doses could normally detoxify your liver and some other organs.

8. Little Or No sugar

Try to remove substitutes that have toxic artificial sweeteners, and choose normal types like honey, stevia, maple syrup, molasses, date sugar or coconut sugar.

9. Little Or No White Flour

Do you know that taking white bread is like putting gum into your body which stresses your digestive tract? It is capable of bringing about many digestive disorders and may require great effort to experience natural bowel circulations. Try to replace white bread and flour with Kamut flour, brown rice flour, cornmeal, buckwheat flour, quinoa flour or spelt flour. Get rid of white bread and eat bread made wholly from grains.

10. Eliminate Toxic People From Your Life

Are you wondering who toxic people are? These are the people who will always encourage you to live a toxic life. That friend of yours who buys you sweetened soda drinks or processed foods every day, and other associates who encourage you to live an unhealthy life. It’s high time you stayed away from such people.

Conclusion

Do you want to be truly healthy? Then, it is important for you to detoxify your body in order to get rid of the toxins that come your way all the time. This guide has described the most important ways you can detoxify your body. Assuredly, you will get effective results if you take action.

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6 Ways To Incorporate More Wellness Into Your Daily Lifestyle

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6 Ways To Incorporate More Wellness Into Your Daily Lifestyle

A lot of the time, people think of ‘less’ when it comes to achieving wellness. They want to eat less junk food, drink less, and work on quitting smoking. However, ‘more’ is also a must when it comes to a healthier lifestyle. Even better, focusing on more can make it feel like it’s easier to stick to these changes.

If you want to make the most of wellness in coming years, treating yourself to more is a great approach. It can make you feel like you’re getting something instead of having something taken away—and you are. You’re getting healthier, happier, and will likely extend your life.

Here are six ways to incorporate wellness into your lifestyle by working on more:

1. Get More Sleep

Everyone knows it’s important to have good sleep, but yet Americans continuously pat themselves on the back for their lack of it. Sleep is tied to overall health and wellness. Studies have linked quality sleep to lower risks of diseases and healthier body weights. It’s also one of the easiest things to do if you understand its importance.

Practicing good sleep hygiene and making sleep a priority are both essential for getting to bed a little earlier. However, it’s not only the amount of sleep you get but the quality of it, that counts. Creating a bedroom that’s a sanctuary is a critical part of good sleep.

2. Eat More Whole Foods

Instead of focusing on what you should eliminate from your diet, think about what you need more of. Healthy, whole foods that are filling and actually fuel you will automatically help you eliminate less healthy foods from your diet.

When you’re craving junk food, there might be two issues at play. One is an addiction to chemicals and sugars, but the other is that your body is starved for healthy foods. Eat or grab a healthy snack before you’re ravenous, and retrain your body to crave what’s good for it.

3. Enjoy More Fresh Air

Exercise is important, but sometimes even gym rats aren’t giving their body what it actually wants. If you dread another session on the treadmill, go for a run or fast walk outside. Breathing fresh air is something everyone craves innately.

However, Westerners have created a space and lifestyle where going outside isn’t necessary. You’ll be surprised by how refreshing a walk around the neighborhood can be. It might even replace your afternoon coffee as a pick me up. Take advantage of the outdoors when you can, whether you incorporate it into your ‘official’ workout minutes or not.

4. Do More Strength Training

Women, in particular, resist strength training that actually challenges their muscles. Many are afraid they’ll look masculine or ‘get too big,’ but their lack of testosterone prevents this from happening. Others stick to the same strength building routines, such as dumbbells, without ever branching out.

Try yoga, Pilates, or changing modalities (such as kettlebells or fixed machines) to stay interested and keep your body guessing. Even if you switch up the movements and resistance, your body becomes accustomed to certain types of exercises. It’s important to shake things up.

5. Drink More Water

This doesn’t necessarily mean you have to give up other beverages, but that’s often a natural side effect. Water is the best way you can hydrate your body. It can help you eat less if you’re looking to reduce fat and it can improve every aspect of your body—including your skin.

Challenging yourself to drink a glass of water before having another beverage is a great way to incorporate more water into your life. Having a glass of water before a meal can also help your body gauge whether you’re thirsty or hungry.

6. Spend More Time Laughing

Laughing is linked to health, and with good reason. Get your laughs whenever you can, because studies show that adults laugh way less than children. Spend time with friends who make you smile, listen to a funny podcast or watch comedies.

Conclusion

Wellness is about a lot more than looking a certain way or eating kale on a daily basis. You can create your own definition of wellness by focusing on more and feeling like every indulgence is a treat.

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