Apr 01

6 Weird Ways To Trick Your Mind Into Sleep That Actually Work

by admin in Mind & Body 0 comments
Got insomnia? Sleep psychologists share a few unconventional tips that will help you get those Zzzs. When it comes to falling asleep, the single most effective thing you can do is calm your mind. Sure, that might be easier said than done — especially when it’s the middle of the night and you’re desperately waiting to fall asleep. But there are several not-so-obvious ways to quiet your thoughts and prep the brain and body for sleep. Instead of taking a hot bath, pouring yourself a night cap or squeezing in a workout before bedtime, here are a few expert-backed ways to dupe your mind into sleep:   Don’t sleep One of the most effective ways to trick yourself into falling asleep is to, well, try not to sleep. Trying too hard to sleep never works, and all that worry and anxiety about falling asleep is what actually keeps so many people up at night, said Deirdre Conroy, a sleep psychologist and the clinical director of the Behavioral Sleep Medicine Clinic at the University of Michigan Health Sleep Disorders Centers. By doing the opposite and forcing yourself to lie in bed and stay awake all night — a phenomenon called paradoxical […]
Apr 01

10 exercises to improve your body and mind

by admin in Mind & Body 0 comments
Whether you’re after the physical or mental health benefits of exercise- or both, there’s an activity for everyone. Personal trainer Andrew Cate gives us his 10 picks of the best exercises for body and mind. Exercise is activity requiring physical effort – generally making your muscles work and requiring your body to burn calories. Exercise may be carried out with a focus on sustaining or improving health and fitness, or as a means of physical rehabilitation. Or you may even exercise passively, without even knowing it – walking and household chores are classic examples. There are plenty of other types of exercise, like running and hiking, to social activities like dancing and golf, right through to organised team sports like netball and hockey.   Benefits of exercise We all know there are benefits to regular exercise – otherwise we might just sit on the couch all the time! The better known benefits of exercise generally revolve around weight management and toning up. Along with diet, exercise is a key component of increasing metabolism and losing weight. But there are many more advantages to exercising than just helping us to slim down.   Physical benefits of exercise Here are 5 additional […]
Apr 01

How to Improve Your Mind and Body Connection

by kevin in Mind & Body 0 comments
The mind and body connection refers to the use of thoughts to influence the physical condition of your body. People with good emotional health know their thoughts behaviors and feelings. This means that they have mastered healthy ways to handle their life’s problems and stress. Improving this connection yields maximum health benefits. For you to enhance your mind and body connection, you need to incorporate lifestyle changes that will guide you to reduce stress, improve your state of mind emotionally and strengthen your body. All this encourages your body to heal naturally. Do you feel that you need to improve your mind and body connection? Here are some useful steps you should keep in mind. Meditation When meditating you have to use a guided imagery that will calm your body and mind. You will be required to picture yourself taking care of errands with calmness and making it through the day successfully, even thou in reality you are really concerned about the situation. Relaxation exercises Incorporating relaxation exercise in your routine can help you yield positive results. Consider spending at least 15 minutes every day just to relax your mind and body. This helps in reducing stress, tension and anxiety […]
Mar 31

6 tips to keep your brain healthy

by admin in Mind & Body 0 comments
Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer’s disease or other dementias.   Here are six things I recommend to my patients in order of importance:   1. Exercise regularly. Exercise has many known benefits, and regular physical activity also benefits the brain. Multiple research studies show that physical active people are less likely to experience a decline in their mental function and have a lower risk of developing Alzheimer’s disease. These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems. Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate.   2. Get plenty of sleep. Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. Aim for […]
Mar 31

Lose Unwanted Weight And Get Lean With These Tricks, Trainer Says

by admin in Mind & Body 0 comments
If you’ve made it your mission to lose unwanted weight and get lean this spring and beyond, there are some healthy habits to add to your routine ASAP. Eating at a calorie deficit, strength training, keeping up with your daily steps, and getting in regular cardio are all must-dos when it comes to working towards your fitness goals. With these pro tips and tricks on deck, you’ll learn how to pick up the pace in your cardio routine, lose unwanted weight, and sculpt the figure of your dreams. It all starts with establishing a calorie deficit. There are two ways to create the deficit: by consuming fewer calories or increasing the intensity of your workouts to burn more calories. Basically, if you’re eating more calories than you’re burning off through exercise, you won’t shed that excess weight. In addition, you may have developed some unhealthy fitness habits along your journey. For example, you might be lifting the same amount of weight and/or performing the same amount of reps with your exercises. You may also be performing your cardio workouts at the same pace. The good news is, you can ditch these patterns and turn things around. If you have unwanted […]
Mar 31

3 MEDITATION STYLES THAT CAN HELP YOU STICK TO IT!

by kevin in Mind & Body 0 comments
Given the fast paced life today, meditation is an absolute essential. However, meditation is a broad term, and it encompasses a wide range of possibilities within itself- each one catering differently to different individual. This explains why some individuals seem to find meditation effortless, while others struggle to sit straight and calm their mind down. If you’re one of those who find it difficult to meditate, give these 3 tricks a try- they’ll help you meditate better. Guided Visualization Guided visualization techniques work effectively for those who have trouble concentrating on anything for a long period of time and those who are distracted by constant thoughts. You can download some good guided meditation audios to listen to- you’ll find some of them catering to different aspects of your life such as work success, love and relationship and money- choose the one that suits you, and give it a try. Recite Matras Reciting mantras repeatedly can help you get into a steady rhythm, and when done frequently, it can help de-clutter your mind of all the racing thoughts of the day you may have, and can help you get much more calm and relaxed, and in the right meditative state. Initially, […]
Mar 31

4 Bad Fitness Habits You Need To Discard Right Now!

by admin in Mind & Body, Workouts 0 comments tags: bad fitness habits, discard right now, exercise routine, fitness habits that shoud be avoided, major loopholes, workout empty stomach
It may look like you’re giving your best to make it count. But guess what? Sometimes, you are not! There are some major loopholes that we usually overlook while we are busy maintaining an exercise routine. Here is the outline of the main 4 bad habits that you should take care of from now on! Stop working out on an empty stomach Following the old saying people tend to keep the stomach as empty as possible while initiating a workout! But hey, this thought is entirely mistaken! Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you’re working out. If you don’t have any blood sugar available, your body can eat its own muscle tissue to get glycogen for fuel once it runs out of available blood sugar or glycogen stores. Avoiding Strength Training You are right! Cardio is good for your body! It gets your heart rate up, burns a lot of calories, and works a lot of muscles. But sometimes it might not be the best way to burn the most calories. Add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your […]
Mar 30

Useful Tips & Techniques To Refresh Your Mind

by admin in Mind & Body 0 comments
Whenever you are anxious or feeling stuck, allowing your mind a fast recharge can assist you to organise your thoughts and clean the clutter from your functioning memory. Imagine a workstation that is overflowing with miscellaneous documents, memos plus vital projects. Such complexity may make it challenging to locate a particular item of knowledge whenever you want it. Similarly, when unimportant or unsettling emotions accumulate in your head, you could find yourself repeatedly going over identical unwelcome psychological information. You may experience confusion and anxiety after an unsuccessful quest for a recollection or other significant concept. Whenever it appears like your mind is not working as efficiently as it should, these seven techniques can help to refresh your mind. Keep reading to know more about how to declutter your mind and keep a clear head!   1. Practice Belly Breathing It might get difficult to understand how to clear your mind or how to refresh mind. However, intentionally relaxing your breathing might assist you to regain your balance and come back to reality whenever you begin to experience being overwhelmed. Inhale slowly, maintain the breathing for a moment and then exhale once more. Ten times in total. Profound inhaling exercises […]
Mar 30

How to Cultivate a Positive Mindset

by admin in Mind & Body 0 comments
The process of thinking positively is a skill that we can all cultivate, even if it doesn’t come to us naturally. Like other good habits, the more we practice them, the better we can become. By maintaining a positive attitude we can help our odds to be more likely to achieve success. Positive thinking also triggers both constructive and creative thinking. Positive thinking allows you to recognize opportunities to deal with current problems and to thrive in less-than-ideal circumstances. As you develop a more positive outlook on life, one result you will notice is that a positive mindset can attract more positivity to your life. It also attracts happiness and other rewards that can enhance your day and fuel further positive thinking.   Positive Thoughts, Negative Thoughts: What Exactly Are Thoughts? Thoughts include our perceptions — positive, negative or even neutral — that we bring to our experiences or develop as a result of our experiences. These perceptions shape our point of view as well as our attitudes about countless topics. Unfortunately, many of our experiences and perceptions have been affected by negative emotions like fear, anger, and guilt. For instance, you may have had a bad high school experience […]
Mar 30

6 best exercises for mental health

by admin in Mind & Body 0 comments
How to work out your mind as well as your body.   When it comes to exercise, the physical benefits are well-documented, from lowering blood pressure and your risk of some diseases to improving your physical appearance. Increasingly, the spotlight is being shone on the mental health benefits of working out, such as boosting your mood, improving sleep and easing symptoms of stress, anxiety and depression. Science backs this up. One study found that increasing your activity levels from doing nothing, to exercising at least three times a week, reduces the risk of depression by up to 30 per cent. Another study found that individuals who engaged in exercise had 43% lower self-reported ‘poor mental health’ days than those who did not. Despite the benefits, statistics show only 65.5 per cent of men and 54 per cent of women in the UK meet the daily recommended physical activity levels. The Department of Health recommends that adults should be active daily and complete at least 2.5 hours of physical activity per week. However, this does not necessarily mean slogging it out at the gym (unless you want to) – there are plenty of ways to move your body and boost your […]
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