8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.

Hiking for health-12 tips for a safe hike

Hiking is a great way to get exercise while enjoying the great outdoors. It’s a fun alternative to your regular exercise routine and can provide a calming yet invigorating workout.  However, even an easy hike should not be taken lightly as people can get unexpectedly lost, sunburned or injured.  Read these tips to raise your chances of having a safe hike.

1. Plan your location: Research where you’re going in advance and stick to county, state or federal parks.  Info can be found online regarding the intensity of the trails which are usually categorized in three levels; easy/mild, moderate or difficult/intense. If you're new to hiking you’ll want to only take “easy” trails. Easy trails can still provide you with a great work out. Many parks offer more than one trail and usually have signs at the start the trail such as animal or rattlesnake warnings and how to avoid contact with them as well as listing the level of difficulty of the trail (as mentioned above).
2. Stay on the trail. People that veer off of the trail raise their risk of getting lost or injured. Getting lost is not fun and can lead to injuries due to unexpected cliffs, rough terrain, overexposure to the elements such as extreme hot or cold and can unfortunately lead to death in some circumstances. 
3. Don’t go alone. Always hike with at least one other person. Leave word with a third person as to where you’re hiking and your expected time/date of return.
4. Wear the right shoes or boots. You don’t want shoes with smooth bottoms as it’s easier to slip and fall with smooth soled shoes. You want either trail type running shoes or hiking boots. Break them in at home first before wearing them on a long hike.  
5. Check the weather report before you go. You don’t want to get caught in a flash flood while hiking in low level terrain or valleys or, get caught in a lightening/thunderstorm.
6. Sun Protection: Wear plenty of sunscreen with and SPF of at least 30 and reapply every hour to all areas exposed to the sun. Wear a hat to protect your face and any bald spots on your head. Protecting your skin helps to prevent skin cancer too. Wear high quality sunglasses with 100 % UVA and UVB protection.                                       
7. Bring plenty of water either in bottles or canteens so you don’t get dehydrated.
8. Bring plenty of nuts and protein bars. These are light and easy to pack and will fill you up if you get hungry and can offer you good nutrition if you’re out longer than you anticipate or, if the worst occurs and you get lost or injured. *Pack hand sanitizer too so you can clean your hands before you eat. 
9. Bring a fully charged cell phone in case you have to make an emergency call and a whistle if you need to make noise in the event of getting lost or needing to scare away a wild animal.
10. Wear lightweight (if it’s hot) long pants to reduce your chances of getting bug bites or scratches from any brush you encounter. You may even want to consider a lightweight long sleeve shirt for the same reason. Always bring another layer for your upper body such as a lightweight sweatshirt or jacket in case it’s cooler than you anticipate. If your skin gets sunburned easily, in addition to sunscreen you can purchase clothing with sunscreen/sun block type of fabric at specialty stores.  Long sleeve and pants help prevent mosquito and tick bites too.
11. Don’t litter or leave human food for the animals. Leave nature as you found it!
12. Pack a small first aid kit with basics such as can of saline wound wash, bandages, first aid ointment, and an over the counter antihistamine and pain reliever, and moleskin or corn and callous pads for unexpected foot blisters.

*Last, have fun! If you plan ahead so you’re prepared, hiking can be truly enjoyable observing birds, flowers, animals, beautiful landscapes and enjoying the peace and quiet of nature, all while exercising.

4 benefits of massage therapy

Leading a healthy lifestyle involves many factors such as exercising daily for a minimum of 30 minutes, eating a healthy (Mediterranean based) diet and learning how to take a break and relax from our busy lives and routines.  One way to treat yourself to a small slice of calm is by getting a professional massage by a Licensed Massage Therapist.

If you decide to get a professional massage, only go to someone who is licensed in your state. In choosing where to go, ask your family, friends or healthcare provider if they can recommend someone who is reputable.

The benefits of a high quality professional massage are:

1. Relaxes muscle tension
2. Can temporarily improve your mood.
3. Can boost immune system function at the cellular level.
4. Can temporarily alleviate certain types of pain

Generally, most people who have a professional massage performed by a licensed, experienced professional find it to be a pleasant experience . People with certain medical conditions or on particular medications may be advised not to get a massage. If you don’t know your status, always check with your doctor first. 

5 Tips to Help Prevent Constipation

Most people experience constipation at least once during their lifetime and many times more.  Though embarrassing for some folks to discuss; you can take a few steps using the following tips to help prevent it.

1. Eat whole grains each day such as barley (home-made barley soup is great), whole wheat breads and rolls (with whole wheat flour appearing first in the list of ingredients), whole wheat breakfast cereals such as wheat biscuits/shredded wheat each day for breakfast. Whole wheat pastas and brown rice work well for dinner, coupled with a lean protein and a vegetable.
2. Eat fresh vegetables every day such as broccoli (steamed or raw), baby or regular size carrot sticks (raw) and fresh romaine based salads with various raw veggies such as cucumbers and radishes.
3. Eat fresh fruits every day such as apples with the skin, pears, grapes, cherries, blueberries, peaches and nectarines (depending on the season).
4. Stay hydrated with plenty of water each day. Consider high water content fruits such as watermelon and other melons as part of your daily fruit intake (above). Fresh fruits and vegetables contain water; some have a higher content than others.
5. Stay active. Leading an active lifestyle can help prevent constipation by helping to keep the bowels moving.  A sedentary lifestyle can exacerbate constipation. Keep moving to allow your body to function at its optimum level.

Purchase organic produce whenever possible to reduce your exposure to pesticides. All produce must be washed well before consumption. Be creative and change it up; try a variety of whole wheat foods and fresh produce to make your diet interesting and tasty.