How to End Sleepless Nights

Sleeplessness or insomnia is one of the common sleep disorders. It is characterized by difficulty in falling to sleep or staying asleep. And on serious cases it already interferes with the normal physical, emotional and mental functioning. An average person 15 minutes to fall asleep when they are in bed and 30 40% of adults are having insomnia. Affects all age groups and it usually occurs 1.4 times more common on women than men.

In general insomnia is classified according to the length of occurrence:

• symptoms lasting less than one week are classified as transient insomnia,
• symptoms between one to three weeks are classified as short-term insomnia, and
• those longer than three weeks are classified as chronic insomnia.
  

If you are suffering this kind of condition, Dr. Mercola in his Natural Health Newsletter posted some tips on how to have a good night sleep:

• Avoid before-bed snacks, particularly grains and sugars.
• Sleep in complete darkness or as close as possible.
• Read something spiritual or religious
• No TV right before bed.
• Avoid using loud alarm clocks.
• Avoid caffeine
• Make certain you are exercising regularly.
• Establish a bedtime routine.
  

Breakfast for Better Health

Skipping breakfast is very common nowadays. This is because of the fast faced lifestyle and having a wrong idea that breakfast is not as important as the other meal of the day.
There are studies that show young and adults specifically the teens that skipped breakfast are more likely to be obese. They are the ones who tend to eat less healthy during the day and exercised less.

Breakfast is as important as the other meals of the day. As the day starts you need something to fill your empty stomach while you were asleep and something to charge your energy. But there is more to it than not skipping breakfast. Breakfast should be healthy. So if you’re planning breakfast you should avoid the following:

• Doughnuts
• Cereals
• Fruit juice
• Waffles and pancakes
• Bagels and toast (even whole grain organic types)
• ALL cereals (even whole grain organic types)
  

It is ideal to have healthy food during breakfast or in any meal. And to have a healthy breakfast, Dr. Mercola advised that you should avoid whole grain breads and cereals because it rapidly breakdown sugar and stimulating insulin production. He also said that eggs, juiced fruits and vegetables are ideal for breakfast.

You must take note that in preparing meals like breakfast for you and your family you must always consider the nutritional type. And by doing this you will enjoy a healthy lifestyle.

How to Get Healthy Bones

Bones are important part of our body. Its main function is to move, support and protect most parts of the body. And because of this it is needed that we take good care of it for a health bones.
Here are some tips according to Dr. Mercola on how we can make our bones strong:

1. Get plenty of omega-3 fats, such as krill oil, and reduce your intake of omega-6 fats from vegetable oils. (Studies have shown that a higher ratio of omega-6 to omega-3 fats is linked to lower bone density at the hip -- a condition that could lead to osteoporosis.)

2. Make sure you’re getting enough vitamin K. It serves as the biological "glue" that helps plug the calcium into your bone matrix. Green leafy vegetables are excellent sources of vitamin K, but even better is natto, a fermented soy food that I personally eat nearly every day (it has the highest concentration of vitamin k in the human diet).

3. Eat more vegetables, according to your nutritional type.

4. Exercise regularly. This, along with diet, is a KEY to building strong bones.

5. Get the right kind of calcium. The best form of calcium is from milk. However, I would strongly advise you to avoid pasteurized milk like the plague. An acceptable alternative for most is raw milk. You can also convert the raw milk to kefir (fermented raw milk) for an excellent source of vitamin K2 as well.

Unhealthy Food Mistakes that Parent Make

Healthy eating habits of children start with the parents. And as parents it is their responsibility to guide their children on proper eating habits and teaching them which food are healthy or unhealthy. Most of the parents are likely to give their children healthy foods but because of the external factors they tend not to give health foods. And you are not giving your child a favor by just giving them food that makes them smile without thinking if it is health.

According to the observations of Dr.Mercola in his Natural Health Newsletter, here are some common food mistakes that parents make :

• Limiting healthy fats. The word “fat-free” or “low-fat” does not belong in a child’s diet (or yours for that matter). Healthy fats like those from animal sources, coconut oil, raw nuts and seeds, olive oil, avocado and others are essential for your child’s development. An excellent way to get some healthy fats into your child’s diet is to add some butter (organic, grass-fed and, ideally raw), raw cheese, or olive oil to lightly steamed veggies.
• Using food as a reward. This sets up your child to think eating unhealthy foods is necessary for their emotional fulfillment. It’s best to nip this one in the bud early on, or not start it at all.
• Forcing your child to eat everything on his plate. Assuming you’re offering a variety of healthy foods at each meal, there’s no need to make your child eat every last bite. Most kids will naturally stop eating when they’re full, and this is a feeling you want them to learn to honor for the rest of their life. If you start telling them to overeat now, there’s a good chance they’ll overeat later too. (To avoid wasting food, only serve your child small portions, or save what they don’t eat for later.)
• Letting them eat junk instead of a family meal. I’m always shocked at how bad most “kid’s foods” are from a health perspective. If your child only wants “kid foods” like pizza, French fries and macaroni and cheese, do not give in. Kids can eat the same things as adults (cut-up or mashed when necessary) and they will be much healthier for it.
• Giving infants French fries and soda. One study found that infants seven months and older are being given soft drinks in their bottles, and that French fries are the most popular “vegetable” eaten by children aged 19 to 24 months. Please do not fall into the mindset that you’re “depriving” your child by not giving them soda and French fries. You are actually doing them a huge favor.
• Saying you doesn’t like vegetables. Your kids will hear this and decide they don’t either.
  

Natural Ways to Lower Blood Pressure

Blood Pressure is the force in the arteries both when heart beats and at rest. And when this force became abnormal it is usually called hypertension or high blood pressure. It is defined in an adult as a blood pressure greater than or equal to 140 mm Hg systolic pressure or greater than or equal to 90 mm Hg diastolic pressure.

High blood pressure may occur in both children and adults but mostly in adults. And having this condition increases the risk of coronary heart disease and stroke.
And according to Dr. Mercola in his Natural Health Newsletter, you can lower blood pressure naturally. Here are common ways to quickly lower blood pressure without taking drugs:

1. Eliminate grains and sugars as described in my nutrition plan. This will lower insulin levels and normalize blood pressure in about 75 percent of people.


2. Address the common stresses in your life that tend to elevate blood pressure. EFT is a simple, effective, and inexpensive tool that you can use to help in this area.


3. Getting one hour of exercise a day seems to be an important contributor to the long-term benefits of those currently suffering from high blood pressure.
   

What Causes The Eye Bag?

Eye bag is the common facial imperfection specifically to women. It makes a person look tired, sad and old. And as common norm of the society, quick fix is the best answer. But what really causes your eyelids to sag.

There were researches done to know the real cause of sagging eyelids. The study is the first to examine the anatomy of multiple subjects to determine what happens to the lower eyelid with age. It is also the first face-aging study that uses high-resolution magnetic resonance imaging (MRI). And as a result, researches have determined that fat expansion in the eye socket is the primary cause.

According to Dr. Mercola, published in his Natural Health Newsletter, bags under the eyes are related to a number of causes such as:

• Thyroid dysfunction
• Fatigue
• Not enough sleep
• Over exercising
• Fluid retention
• Toxic loads
• Smoking
• Allergies

And most importantly the oxidative stressed which resulted from eating unhealthy diet of processed foods. Oxidative stressed aids in accumulation of free radicals or cell damaging substances in the body.

Here are some tips on how to prevent and revive that sagging eyelids:

• Juicing for a fresher look. Juicing fresh fruits and vegetables helps you absorb all the nutrients easily.
• Drink enough amount of water every day to reduce swollen look
• Eat skin smoothing food like green leafy vegetables, beans, olive oil, nuts
• Use half sliced potato instead of cucumber to reduce swelling and brighten dark-under eye circles
• Get enough sleep and properly addressing emotional stressed.

How to Be Diabetes FREE

Diabetes is a syndrome of metabolism, resulting to abnormality of high blood sugar level. It is usually due to a combination of hereditary and environmental causes. This abnormality may lead to other health problems and that is another why you should take action to manage and treat it.

Conventional treatment is focused on fixing the symptom of elevated blood sugar, rather than addressing the underlying disease and it is doomed to fail in most cases. Treatments that concentrate merely on lowering blood sugar while raising insulin levels can actually worsen rather than remedy the actual problem of metabolic miscommunication that is at the root of diabetes. It just trades one evil for another.

And according to Dr. Mercola Natural Health Article, the solution to diabetes has been available ever since and remarkably simple. Here are some tips to cure or prevent diabetes:

1. Severely limit or eliminate sugar and grains in your diet.


2. Eat a diet that’s right for your nutritional type. While nearly all type 2 diabetics need to swap out their grains for other foods, some people will benefit from using protein for the substitution, while others will benefit from using more vegetable-only carbohydrates. Therefore, along with reducing grains and sugars, determining your nutritional type will give you some insight into what foods you should use to replace the grains and sugars.


3. Exercise regularly and at the appropriate intensity. It increases the sensitivity of your insulin receptors, causing the insulin already present to work much more effectively, so your body doesn't need to produce as much. I’ve discussed how to use exercise to your best advantage in this past article.
   

Obesity May Contribute To Bone Problems

According to the study of 115 18- and 19-year-old women, shows that excess body fats contribute to poor bone health. In the study, researchers did a bone scans of women with normal body fat (less than 32%) and high body fat (greater than 32%). As a result, women with high body fat have weaker bones around 8 to 9 percent than those with normal body fat.

Here are some tips from Dr. Mercola Natural Health Newsletter on how to lose weight and strengthen bones:

• Eat more vegetables
• Exercise regularly
• Increase the intake of omega 3 fats
• Have enough exposure to the sun
• Make sure you get enough Vitamin K
• Get the right kind of calcium. Best source of calcium is non pasteurized milk.
  

For more Natural Health Tips visit www.mercola.com

How Long Does Your Food Last

What most people are afraid of is food poisoning. We usually use our own judgment in checking if leftovers gone bad. Slimy, stinky, spotty or chunky changes in food are considered by scientists as spoilage bacteria and on the other hand pathogens that make you sick are odorless, colorless and invisible. And since consumers can’t depend on the looks or smell of the food, scientist’s advice to use the rule of 4: no more than four days at 40 degrees Fahrenheit or 4 degrees centigrade. (Freezing fresh food at zero degrees Fahrenheit will keep it safe indefinitely.)

However, here are some common foods along with estimates of how long they typically last in the fridge:

• Butter: 1-3 months
  
• Milk: 5 days
• Eggs (fresh): 3-5 weeks
• Ground beef, ground turkey, chicken and fish: 1-2 days
• Beef steaks and roasts and pork roasts: 3-5 days
• Cooked or uncooked veggies: 3-5 days
• Leftovers: 3-4 days
• Mustard, soy sauce and Worcestershire sauce: use within 1 year of opening
• Salsa: 1 month
• Ketchup, peanut butter and jelly: 6 months
  

And to maximize your food lifespan it is better that you put enough space on your fridge so that the cool air circulates better.

But of course you should consume before it get spoiled, the fresher the food the better.

For more tips on avoiding food poisoning visit Mercola Natural Health Tips.

Understanding the Benefits of Chlorella

Chlorella is a genus of single-celled green algae, belonging to the phylum Chlorophyta. It is spherical in shape, about 2 to 10 μm in diameter, and is without flagella. Chlorella contains the green photosynthetic pigments chlorophyll-a and -b in its chloroplast. Through photosynthesis it multiplies rapidly requiring only carbon dioxide, water, sunlight, and a small amount of minerals to reproduce.

The name Chlorella is taken from the Greek word chloros meaning green and the Latin diminutive suffix ella meaning "small." German biochemist Otto Heinrich Warburg received the Nobel Prize in Physiology or Medicine in 1931 for his study on photosynthesis in Chlorella. In 1961 Melvin Calvin of the University of California received the Nobel Prize in Chemistry for his research on the pathways of carbon dioxide assimilation in plants using Chlorella. In recent years, researchers have made less use of Chlorella as an experimental organism because it lacks a sexual cycle and, therefore, the research advantages of genetics are unavailable.

Studies have shown that chlorella has health benefits. Numerous research projects in the U.S. and Europe indicate that chlorella can also aid the body in breaking down persistent hydrocarbon and metallic toxins such as mercury, cadmium and lead, DDT and PCB while strengthening the immune system response. In Japan, interest in chlorella has focused largely on its detoxifying properties - its ability to remove or neutralize poisonous substances from the body.

And according to Dr. Mercola, here are other benefits of Pure Green Food:
1. Aids you in processing more oxygen
2. Cleanses key elimination systems like your bowel, liver, and blood
3. Helps purify your blood and clean away toxins
4. Aids you in promoting optimal blood pressure
5. Supports elimination of molds in your body
6. Helps neutralize bad air you might breathe in
7. Promotes growth and repair of your tissues

For better health and detoxified body look for Pure Green Food Chlorela Supplement.

Natural Ways to Relieve Migraine

Migraine is not an ordinary headache. It is neurological syndrome characterized by altered bodily experiences, painful headaches, and nausea. And according to the reports, more than 300 million people – around 6 to 7 percent of male and 15 to 18 of female is suffering from this pain. But unfortunately it is poorly treated.

There are cases that these painful headaches are preceded or accompanied by sensory warning or aura like flashes of light, blind spots or tingling of arms or legs. It is also accompanied by signs or symptoms of nausea, vomiting and sensitivity to sound or light. Migraine pain can be excruciating and may incapacitate you for hours or even days.

Although there were studies about migraine, there were no exact conclusions about its cause and cure. Even though there were no cures there are already treatments to ease the pain and lessen its occurrence.

Here are some tips to naturally relieve migraine from Dr. Mercola – Natural Health Newsletter:

1. Stimulating your body's natural painkilling ability. By putting pressure on a nerve just under your eyebrow, you can cause your pituitary gland to release painkilling endorphins immediately.

2. Taking 10 teaspoons of cayenne pepper in a glass of water. Endorphins are released by your brain when the cayenne hits your stomach lining.

3. Using Emotional Freedom Technique (EFT). Newcomers who use this simple process by themselves achieve relief 50 percent to 80 percent of the time and, in many cases, the relief is complete and permanent. More sophisticated uses by an EFT expert may be required for some migraine sufferers.

4. Green apple scent. One study found that the scent significantly relieved migraine pain. This may also work with other scents that you enjoy so consulting with an aromatherapist may be beneficial.

Other useful techniques include:

• Putting a cold compress on your forehead or behind your neck
• Massaging your ears and ear lobes
• Massaging the "crown" of your head -- the ring of muscles that circle your head where a crown would sit

For more Natural Health Tips and Natural Health Articles, Log on to www.mercola.com