health – Page 6 – Personal Growth Cafe

March 21, 2018January 7, 2018

How to Reduce Insomnia

Nearly everyone will have trouble sleeping from time to time.

However, if you can’t sleep for a large portion of the night or have trouble sleeping almost every night, you may have a problem with insomnia.

Insomnia can plague you for a number of different reasons and can manifest in different ways.

You may find that you have trouble falling asleep or you might fall asleep easily, but then have difficulty staying asleep.

When you’re suffering from lack of sleep, it’s important to focus on finding a solution as soon as possible.

Whether you’re going to try natural or prescription medication methods, you should be able to find something that works in your case.

Of course, always consult your physician.

Consider the following for reducing insomnia:

1. Get adequate exercise. Exercise not only helps your body, it helps your mind as well. It’s an excellent activity for your total body health.

Exercise relieves stress and releases chemicals in the brain that puts you at ease and helps you relax.

2. Wind down at the end of the day. If you feel anxious at the end of the day and have trouble falling asleep, it’s important to take time to wind down.

Decide that the 30-60 minutes before bedtime is a time for relaxation for you.

Instead of TV, food, alcohol, or caffeine, try a bath, journaling, prayer, or meditation.

3. Release your mind from heavy thoughts or important decisions before bed.

Engage in an activity that you personally find relaxing and make sure you do it every night.

Bedtime routines are important to overcome insomnia.

4. Valerian root. Valerian root is a popular natural remedy for insomnia.

It helps calm you and reduces anxiety symptoms so you can relax before bed.

It’s a good choice alternative if you’d rather take a natural route, instead of resorting to prescriptions.

5. Reduce stress. Take time to identify what is causing you stress in life.

If you’re taking on too much, consider giving yourself a lighter load.

If you’re having problems at home or work, focus on those problems first.

You may notice that solving your day-to-day problems will directly help you solve your insomnia at night.

6. Prescription medication. There are many prescription medicines you can consider taking after getting diagnosed by a doctor or psychiatrist.

Your doctor first needs to determine the cause of your insomnia.

Some prescriptions that may help include antidepressant drugs and anti-anxiety medication.

Consult with your family physician to learn more about this option.

Getting Rid Of Insomnia

While you may not be able to get rid of insomnia forever, these tips should give you the power to keep it at bay.

However, if you feel that you can’t control the problem, be sure to seek professional help.

The real trick to reducing insomnia is to find the underlying cause.

When you can’t sleep, there’s usually something deeper at play.

You may have an overactive mind, unresolved conflict in your life, stress at home or work, or other issues.

Whatever the case is, it’s important to get the help you need to seek solutions.

Once you solve that underlying issue, you’ll feel overjoyed when you’re able to get a good night’s rest!

How can insomnia affect the way you perform throughout the day?

What have you done to try to cope with your insomnia?

Talk about that in the Personal Growth Cafe Community!

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March 3, 2018January 5, 2018

Healthy Alternatives for Harmful Chemicals in Your Home

Harmful chemicals have become commonplace in many homes.

Most people don’t even think twice about the toxins that are included in our cleaners. Do you?

Disorders such as ADD, ADHD, autism, cancer, and auto-immune diseases are on the rise.

Many scientists believe that the harmful chemicals in our own homes are playing a vital role.

What can you do about it to protect yourself and your family?

Well, you can use healthy alternatives to these harsh, abrasive, and toxic fume-ridden cleaners!

Consider using these natural alternatives:

Vinegar has many uses. It can be used for cleaning many surfaces as well as softening clothes.

Vinegar is effective for:

Coffee and tea stains
Carpet stains
Cleaning drains

Hydrogen peroxide. Hydrogen peroxide is another natural agent that can help you with the laundry.

It can be used in the place of bleach and can even get rid of blood stains.

Hydrogen peroxide can also help in the bathroom; use it for bathroom mold in a spray bottle in combination with two parts water.

Tea tree oil. Tea tree oil can be used on tough mold and mildew stains instead of harsh bathroom cleaners.

The oil should be mixed with water and sprayed onto the offending area.

Don’t rinse. The area may have a strong smell that will eventually fade.

Baking Soda. Baking soda has many household benefits.

You can even use it in the place of drain cleaner: pour a cup of baking soda down the drain followed by boiling water.

Tough clogs can be followed by vinegar. Baking soda can also be used for:

Cleaning burnt on spots at the bottom of pots and pans
Dissolving grease on kitchen areas
Getting rid of offending odors and stains from clothing and carpeting

Lemon Juice. Lemon juice is a completely non-toxic alternative to many cleaning agents.

It can be used to clean and freshen up pots and pans as well as aluminum and porcelain surfaces.

Borax, or sodium borate, can also clean, deodorize and disinfect.

It can even be used to clean wallpaper.

It’s a great way to use a natural ingredient to clean painted surfaces as well.

Washing Soda. Like some of the other alternatives, washing soda has many cleaning abilities.

It can be used to soften water, clean walls, or even remove stains and grease.

It’s important to use caution when using washing soda because it has been known to irritate mucous membranes.

Of course most of the cleaning supplies you use contain soap to some degree.

However, soap is usually packaged with other ingredients, some of them being harmful chemicals.

Soap in its natural and pure form can make an excellent cleaning agent alone.

Other Household Changes

There are some other changes you can consider making to your home in addition to getting rid of harmful cleaners.

Instead of using air fresheners and other scents to mask odors, you can make it a point to get more fresh air into your home by opening windows.

Also, consider a no shoes indoors policy so that family members aren’t dragging in dirt.

It’s always a good idea to stay on top of a cleaning schedule.

When everything is fresh and clean on a regular basis, you won’t have to worry about using harsh chemicals to cut through layers of grime!

Which among the things listed above have you tried using?

How can this help make caring for your home easier?

Talk about that in the Personal Growth Cafe Community!

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February 23, 2018January 5, 2018

I have the ability to moderate the portions of food, work, stress, and time on my plate.

I manage my time effectively and proportionately for all areas of my life.

My time is precious to me and I am proud of my ability to manage my time without neglecting any areas in my life.

I take the time to make sure the foods I eat are healthy and I take the time to prepare and enjoy them.

I manage my time at work so I can accomplish my tasks efficiently and professionally.

I take the time to relax and relieve my daily stress so I can be recharged and rejuvenated.

I guard my energy level and make sure it stays high enough to accomplish my tasks without feeling exhausted.

My time is precious and I am worth managing it well.

My life is more effective overall and I am better able to enjoy my life because all the areas are included.

I feed my energy by eating well and relaxing as well as getting exercise.

I reduce stress by relaxing and making sure my time at work is well spent.

I am able to be efficient and effective at work because I am well nourished and de-stressed.

As I manage my time well, I am improving every area of my life because everything is connected.

Today I will make sure I have planned my time wisely and have left nothing out.

I will take the time to eat healthy foods, manage my time at work, take time to relax and feed my energy level.

I love myself by managing my time.

How have you taken the time to eat right and feed your energy level?

How have you utilized good time management skills at work?

Talk about that in the Personal Growth Cafe Community!

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February 22, 2018January 5, 2018

Healing flows through my body when I take a monthly night out to do things I enjoy.

February 22, 2018January 5, 2018

I deserve a healthy body and mind.

I am worthy of having a fit body and a sound mind.

I am a good person who is worthy of having a healthy body and a healthy mind.

I am worth taking care of and I love myself enough to put my health first.

Just as I take special care of my family and even my animals and plants, I take special care of myself.

By taking care of myself I will have more to offer others, but I also take care of myself because I deserve to be healthy.

I make sure that my family has healthy foods to eat, a clean house to live in, and clean clothes to wear.

I listen to them when they talk to me. I provide my family with healthy bodies and healthy minds because I love them.

Just as I take care of my family, I choose to take care of myself, too.

I make sure I have a clean house to live in, clean clothes to wear, and healthy food to eat.

I spend time relaxing and recharging my mind because I love me.

I love me because I am worth loving.

Today I will take an inventory of myself and I will list the things about me that I love.

I acknowledge my accomplishments and my traits that I enjoy.

I give myself credit for being a strong, intelligent and caring person who is worthy of a healthy body and mind.

What do you love about yourself?

What accomplishments are you most proud of?

Talk about that in the Personal Growth Cafe Community!

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February 19, 2018January 5, 2018

I give myself permission to be healthy in body, mind, and spirit.

I have the freedom to lavishly nourish my body, mind and spirit.

It is more than okay for me to pamper my body with massages and skin moisturizers.

It is more than okay for me to indulge my mind in a great book.

It is more than okay for me to spend time building myself up in prayer.

To nurture my body, I regularly take time to exercise.

My exercise routine, combined with a healthy diet, is my recipe for a better me.

Getting a full night of restful, uninterrupted sleep is also a priority that contributes to my physical health.

I top all of this off with good habits, which include keeping toxins out of my system.

My mind is the starting line of my thoughts, feelings and actions; therefore I must cultivate it. I challenge my mind daily.

My schedule always has room for a good read.

My mind is trained to focus on delightful things.

I protect my eyes, ears and heart from negativity by limiting the time I spend in front of the TV.

Instead, I go outside and take in the beautiful sights and sounds of nature.

I maintain a healthy spirit by feeding it a balance diet of love and reflection.

Reflecting helps me identify and avoid situations that have a negative impact on my spirit.

I spend my time doing the things I love. I am sensitive to the spirit within me and listen to its voice.

It is more than okay for me to have a healthy mind, body and spirit because the trio helps me to live my best life.

How can you challenge your mind?

How can you nurture your spirit today?

Talk about that in the Personal Growth Cafe Community!

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February 18, 2018January 5, 2018

I let go of exhaustion and allow peace and tranquility into my life.

February 12, 2018February 12, 2018

My healthy lifestyle helps those around me. This is my greatest reward.

Finding ways to improve my life is important to me.

I take steps toward living a better life by making healthy lifestyle choices.

When I find wholesome choices that I want to incorporate into my life, I am eager to share these discoveries with my friends and family.

Using my healthy lifestyle to help those around me is a great reward.

Fueling my body with healthful foods is vital because I want to feel energized and strong.

Making good eating choices is easy when I make a firm commitment to myself.

When I buy groceries, I fill my cart with fresh fruits and vegetables and whole grain breads and pastas.

I also find new recipes that will make my family feel nourished and satisfied.

Choosing balanced meals and trying healthful recipes makes me feel proud.

Sharing these discoveries with my friends and family is rewarding because I am excited to see them benefit from my healthy lifestyle.

Exercising is just another way for me to share a healthy lifestyle with others.

When I find a new exercise class, I invite a friend to join me.

When I take walks in the evening, I ask my partner to accompany me.

When there is a pleasant day, I take my children to the park.

Feeling invigorated by exercise and rejuvenated by fresh air is a gift I am happy to share with my loved ones.

My greatest reward is helping those around me live a healthy lifestyle.

I am proud when I see my family and friends are on the pathway to living long and healthy lives.

I am so glad that my loved ones benefit from my healthy choices.

What healthy choices have you made in your life?

How can you use your healthy lifestyle to help your friends and family?

Talk about that in the Personal Growth Cafe Community!

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January 19, 2018January 5, 2018

I allow all of my tension to leave my body right away.

January 11, 2018January 5, 2018

How to End Your Friendship with the Snooze Button

For most people, mornings are the most productive part of their day.

However, many of us waste these precious morning hours just trying to wake up!

Then by the afternoon and evening, we get hungry, tired, or even bored.

Why?

Well, our brain has already begun to slow down for the day and we don’t tend to be as sharp as we’d like.

Advantages to Rising Early

Besides being more productive, there are a number of advantages to waking up earlier.

Here are 4 of the biggest advantages to rising early:

1. You have time for breakfast.

If you’ve been hitting the snooze alarm for 20 minutes, you’ve effectively cut out the time you would normally spend fixing a healthy breakfast.

Now you only have time to grab a donut and coffee on your way to work.

You’ve heard it before, but breakfast really is the most important meal of the day.

This meal jumpstarts your metabolism and gives you energy that will last throughout the most productive portion of your day.

You’ll also be less likely to eat unhealthy snacks all day long.

2. You have an early start to work.

Many people deal with rush hour every morning during their commute to work.

This ends up creating a frustrating start to your day.

You may be able to avoid this headache by simply waking up a few minutes earlier.

Have you ever noticed that leaving even 10-15 minutes earlier can make a difference in how much traffic you encounter on your commute?

Getting an early start can help eliminate stress.

3. You have time to exercise.

Many of us say that we’re going to start an exercise regimen but after a long day of work, the last thing you feel like doing is working out.

Mornings are the perfect time to get your blood flowing and adrenaline pumping.

You’ll work up a hearty appetite for a healthy breakfast by exercising in the mornings and you’ll be less stressed during your commute.

Plus, once you get to work, you’ll notice that you’ll have more energy to tackle any problems that arise.

4. You can enjoy peace and quiet.

We have so much noise and chaos in our lives.

You could have such a peaceful start to your day by enjoying a little quiet solitude before the rest of the world is awake and demanding your attention.

When was the last time you had “me” time?

Spend some time enjoying your breakfast while reading the newspaper or your favorite book each morning.

How to Become an Early Bird

Now that we know that getting up early has its advantages, how do we go about making this a regular habit?

It’s certainly easier said than done, but it’s not impossible!

Here are some ways to make the transition a little easier so you, too, can become an early bird:

1. Start waking up at the same time every day.

Decide how much time you need to accomplish what you want when you get up, then set your wake-up time accordingly.

Experts say we should even follow this schedule on the weekends or days off so we don’t wreak havoc on our internal sleeping pattern.

2. Do not hit the Snooze button.

If your alarm clock is too convenient to your bed, put it clear across the room so you have to get out of bed to shut it off.

From there, force yourself to leave your bedroom.

If you let yourself even think about sleeping in, you probably will.

So just get up and start your day.

Go to the bathroom and splash some water on your face and you’ll be less tempted to get back in bed.

3. Go to bed earlier.

The last thing you want to feel is sleep-deprived, so this may mean that you need to give up your night-owl.

There will be a few days of adjustment since your body won’t be used to going to bed early.

However, after a few mornings of getting up early, you’ll feel tired early enough in the evening that you should have no problem going right to sleep.

If you’re tempted to stay up late watching television, record your favorite shows and watch them in the morning during your peaceful “me” time.

By nature, we are creatures of habit.

When you develop a bad habit (like continually hitting the snooze), you’ll likely continue to fall into that trap.

Breaking this routine will force you to start fresh, and you’ll be happy that you did!

How have you remained open to change so you can continually learn and grow?

How can you best reward and nurture yourself today?

Talk about that in the Personal Growth Cafe Community!

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