Yes, You Can Definetly Lose Weight!

Weight loss is one of the biggest industries in the world! And for those of us that need to lose weight it is the biggest struggle of our lives!

The industry takes advantage of the fact that we don’t want to give up our “little pleasures” by telling us we don’t have to. They also know we don’t want to get all sweaty, out of breathe, and feeling pain, so they tell us we don’t have to exercise. “All you have to do is take this pill every day and the pounds will melt away, as if by magic!” they tell us. But, if you look at the small print they go on to say, “diet and exercise will make it work even better.” But, come on, when you really stop and think about it realistically, of course it isn’t just going to happen by taking a pill.

We have to put more effort into it than that just because of physics and gravity if for no other reason. How is a pill going to make your body go against gravity? It isn’t. It may help us burn fat, but the fat only comes back if we keep eating the way we have been and if the pill burns the new fats that we put into our bodies the old fat is still there. And besides all that what side effects is the pill having that isn’t good for us? And just look at all the money we spend to lose weight and then frustratingly it doesn’t happen and we could have spent that money on a cruise!

Well-known mental health people tell us that being overweight begins with the way we feel about ourselves. For some that might be a clue as to why they are overweight and give them a starting point. But I have found that losing a few pounds is what starts me feeling better about myself.

I think if we face this thing realistically, we will realize that losing weight is going to take a life change. For some of us that is a really hard thing to face. Most of us just want things to be the same. But here is something to think about: when things stay the same we do not grow, we become stagnant.

Personally, I desire to live forever and if that means changing my life style then I will attempt it. To make a life change you will have to prepare yourself and set up a new way to think.

Don’t just jump in with any diet. Do some research and pick the one you can stick with. There are diets tailored to the individual now, that are more likely to work than the fad diets.
 
Do some self-talk. Just talk to yourself out loud. Address your body as if it was another person. Keep everything you say as positive as possible. Say, “Body, I love you. You are a part of me and I want to take really good care of you. I know if I do that you will make sure that you and I feel good and look good. You are the part of me the whole world sees and you reflect my thinking. This is what you and I are going to do.”

Then tell your body what kind of diet you have planned for yourself. I hate the word diet because to me it means, NO! So think of it as a life change and refer to it that way always. When you talk to others refer to it as a life change. Tell your body why it is a good life change for you what it is going to do for you, and how good it is going to make you feel. Then each day touch base with your body. Praise your body for not giving in to cravings. Tell your body how well it is doing, how nice it looks.

Self-talk is something you can do throughout the day any time you are alone. The best time is in the morning when you first wake up before your day begins. Tell yourself what kind of day you want to have. Tell yourself you are going to be happy and smile all day and have pleasant thoughts. Tell your body you are going to eat good food that will give you energy throughout the day. List the things you want to accomplish during the day.

Remember that you aren’t going to get skinny overnight. But, you will feel better overnight! And everyday that you accomplish this life change you will feel better. If you have a day that didn’t go so good don’t be negative or stop talking to yourself or beat yourself up over it. Admit to yourself that it was a difficult day, and praise yourself for something that did go right. Then pick yourself up and get back to your life change.

Yoga Journal Prenatal Yoga [VHS]

The best thing about this prenatal yoga program is that there is a model for each trimester. Instructor Shiva Rea demonstrates each of the stretches and exercises for the first trimester, and two pregnant women show modifications for the second and third trimesters (they're even dressed in different colors for easy reference). This removes the self-doubt home-exercisers often have about the safety of certain moves--especially in that cumbersome final stage of pregnancy. Using gentle voice-over instruction, Rea and her assistants take viewers through a half hour of meditational stretches using blocks and chairs for support. She follows that up with 16 minutes of floor work: lunge pose, bridge pose, child's pose, plank pose--all with the necessary adjustments. She winds things up with a four-minute guided relaxation on her back--the traditional position--with the second-trimester woman on her side and the third on her side with one leg up on a chair. By including the different adaptations, Rea has made a program with the flexibility to carry an expectant mom through her entire pregnancy--and beyond, if she wishes. --Kimberly Heinrichs
Price: $19.98

Click here to buy from Amazon

Yoga History

When you practice yoga, it is, of course, not necessary to have a full understanding of yoga history in order to fully benefit from your practice. A brief understanding of the history behind yoga, however, may increase your spiritual practice and inspire you to find out more about the tradition behind the discipline.

The first writings about yoga were written in Sanskrit in early religious manuscripts in India called the Vedas. The word ‘yoga’ has many meanings. The root of the word is ‘yug’ or 'yoke'which means ‘to hitch up’, referring to fastening horse bridles to a carriage. But yoga also means ‘to actively put to use’ or ‘yoke’ or ‘join’. Today, it is agreed upon that yoga is a method of joining or a discipline. Men who practice yoga are called yogi or yogin and women who practice yoga are called yogini.

Yoga was first passed from generation to generation by word of mouth. It wasn’t until about 2000 years ago when an Indian named Patanjali wrote ‘The Yoga Sutra’ that the philosophy of yoga was committed to paper. Yoga is not just about stretching and breathing and holding poses. Yoga is a philosophy on how to live life and deal with the challenges that human beings face daily. The Yoga Sutra defined this philosophy in 195 statements.

Sutra can be defined as ‘thread’ or ‘aphorism’, which means ‘a short declaration of truth’. It also means ‘the concentration of a large quantity of information into a simple definition’. It is a way of looking at truths that apply to everyone despite culture in the clearest way possible.

Hatha yoga, or the yoga that you do when you take a yoga class or perform yogic poses, was begun as a physical form of meditation. The physical act of yoga calms your body and allows your mind to become calm. It also gives you the physical strength to sustain long periods of meditation.

When you perform the physical practice of yoga, you are only engaging in half of the discipline as it has been practiced for thousands of years. Yoga is an incredible form of exercise and calming for the body, but it can also be used as a spiritual practice and a way to calm the mind as well.

Yoga Helps Fight Mid-Life Bulge

Yoga practice helps middle-aged people lose weight and keep it off, suggest new studies published in the online journal Alternative Therapies In Health and Medicine.
Researchers at the Fred Hutchinson Cancer Research Center surveyed 15,500 men and women to assess their weight and yoga histories between the ages of 45 and 55.
For purposes of the study, regular yoga practice was defined as practicing at least 30 minutes once a week for four or more years.

20-Pound Gap
Statistics showed that the subjects who were of normal weight at the age of 45 and did not practice yoga consistently gained about 10 pounds, while those who performed regular yoga routines lost 3 pounds during that same 10-year period -- a difference of 13 pounds.

There was a wider gap between people who were overweight at the age of 45. The non-yoga group gained about 14 pounds, while the yoga group lost 5 pounds -- a difference of almost 20 pounds.
It is not likely that yoga's fat-fighting potential is due to the physical activity itself, according to the study's lead author, Alan R. Kristal, DrPH.

"During a very vigorous yoga practice you can burn enough calories to lose weight, but most people don't practice that kind of yoga," he notes.
Body Awareness a Factor

"From my experience, I think it has to do with the way that yoga makes you more aware of your body. So when you've eaten enough food, you're sensitive to the feeling of being full, and this makes it much easier to stop eating before you've eaten too much," Kristal explains.

"Most people practice yoga in a way that's not aerobic enough to burn a lot of calories, so it has to be some other reason," adds study co-author Denise Benitez, owner of Seattle Yoga Arts.

"People who regularly practice yoga develop the inner resources to stay with a little bit of discomfort," she says, hypothesizing that those inner resources help people to stay with the discomfort that is caused when they deny themselves junk food.

In order to accurately measure the effects of yoga on weight maintenance and loss, these preliminary findings will need to be replicated, Kristal cautions.

Yoga Tips

The following tips for enhancing one's yoga practice, offers Benitez, may be particularly helpful for those who wish to maintain or lose weight:

1. Practice in a room without mirrors and pay more attention to your internal experience than to your outer performance.
2. Learn to feel sensations more and more subtly, so that you become deeply involved in and curious about small movements -- sometimes called micro-movements.
3. In your poses, find an edge for yourself where you are challenged but not overwhelmed. At this edge, practice maintaining a clear, open and accepting mental state.
4. Give yourself permission to rest when you feel overworked.
5. Pay close attention to what you are saying to yourself as you practice, and make an intentional effort to appreciate your own efforts and innate goodness.
6. Go to class faithfully, arrive early, and talk to a few people before class begins.
7. Buy your own yoga mat and bring it to class.
8. Realize that the development of qualities like patience, discipline, wisdom, right effort, kindness, gratitude and many others will arise from your yoga practice. These qualities create a steady and soft mind.
9. Find a teacher who offers a balance of gentleness and firmness and whose teaching inspires you to practice from your highest self.
10. Recognize that simply attending class is a major statement of courage, self-care, and positive momentum.

Yoga Meditation For Pain Relief

The purpose of this article is to provide information on methods and techniques on how to cope with pain, or in some instances, possibly even overcoming pain with the use of techniques derived from Yoga meditation.

Chronic pain sufferers spend millions of dollars to find ways of relieving their pain. This article hopes to share a process that is natural, and free.

Meditation: The Most Popular Alternative Pain Relief Therapy

According to a study in the Journal of the American Medical Association, mind-body medicine is the most popular alternative approach for people in pain. And at the heart of mind-body medicine lies the age-old practice of meditation; a quiet, simple technique that belies an extraordinary power that has scientifically been proven to boost disease resistance and maintain overall health.

For many people who suffer from chronic pain, spending quiet time in meditation has proven to be the first step in learning how to cope with their pain. Over the years, thousands of individuals have sought help at stress reduction clinics that teach meditation techniques to people with pain. Their symptoms vary -from headaches, arthritis, and back pain to anxiety, eczema, and many other conditions- but their stories are remarkably similar: For those seeking help in coping with their problems, meditation works.

How Pain Relief Is Attained Thru Meditation (Why Meditation Decreases Pain)

The human body can produce its own natural chemical self-stimulants called endorphins. Among other things, this group of molecules alleviates stress, reduces pain, and gives a feeling of pleasure.

During meditation, when the brain is in a highly synchronous and coherent state (as measured by EEG brainwave biofeedback machines), it produces large quantities of these pleasure-causing neuro-chemicals, i.e., endorphins, making the whole experience pleasurable, giving an overall feeling of well-being. Many report a feeling of peace, happiness, connectedness, and a sense of wholeness when meditating.

Scientists have found that when the brain is stimulated by a pleasurable experience, it is capable of overwhelming or inhibiting other stimuli. Thus, pleasure can overcome depression or pain.

Yoga Meditation Methods For Coping With Or Overcoming Pain

There are many meditation methods and techniques but they can generally be divided into several categories listed below. You may experiment with each one, and maybe even combine them to suit your needs. It all depends on what works best for you. Meditation is a very flexible tool.

Category 1: Breathing

One of the first steps in meditation is being aware of your breath. This method involves the use of specific breathing patterns to bring about relaxation. Essentially, as you slow your breathing rate, the body relaxes, and the mind calms down, as well. Based on my own personal experience, the more relaxed you are, the less pain you will feel. You can also add a Mantra or Yoga Meditation to your outward breath. Mantra's or prayers bring about a holistic soul connection which automatically has a peaceful, calming effect on the nervous system, the mind, emotions and heart. Try this:

Find a nice quiet place, so that you won't be disturbed.

Use the Yoga Mantra GAURANGA which is easily pronounced in 4 sylables

Gaur Ra An Ga

Sit with your eyes softly closed. As you inhale think about the Yoga Mantra-Gauranga. As you exhale, say out loud for the full extention of the out ward breath

Gauranga.

Very simple to practise but has many benefits.

• Also known as a vibro massage which benefits tissues in the mouth, the voice box, all the way down into the upper lungs.

• Increases lung capacity.

• Gently vibrates the throat area benefiting the thyroid and parathyroid glands

• The sound vibration has a peaceful and calming effect on the mind, soothes the emotions and nourishes the heart.

Gauranga Yoga Mantra is a non-material spiritually uplifting sound, the positive effects of which are soulful and ever lasting. I highly recommend it. A truly holistic yoga technique benefiting body, mind and spirit.

Category 2: Transformational Life View

Meditation does not only involve breathing awareness. Many meditation traditions ask you to ponder on life-changing concepts such as what reality is and who you really are. Understanding your True Self, and experiencing your True Self directly thru meditation causes practitioners to undergo a profound transformation of view. This transformation of view leads them to a different way of looking at themselves, namely from a perspective of wholeness and spirit. With this change of perspective, a new and profound coming to terms with their problems and their suffering begins to take place. From feeling out of control, helpless, and beyond help, they develop a sense of inner peace and acceptance, and even a sense of the possible, a feeling of calm confidence, and control. This attitudinal and emotional transformation plays a major role towards better health and often causes a reduction in physical symptoms and improvement in a person's physical condition.

This transformational life view brings about an ability to act with greater balance and vision in the world, especially when encountering stress, pain, or illness. This category includes the popular mindfulness meditation which is used extensively by stress reduction clinics that have helped thousands of chronic pain sufferers and people with illnesses.

Category 3: Visualization/ Imagery

Visualization or imagery is a commonly used technique to relieve anxiety and pain while releasing tension and stress. It involves imagining a pleasant and relaxing, place or activity that has brought you happiness in the past or is appealing to you. Mentally exploring this place or activity in great detail can help induce a sense of calm.

Category 4: Prana/ Chi / Life Force

It is said that a life force flows through our bodies, invariably known as prana or chi, and that this energy flows through the body within a psychic nervous system composed of subtle channels. There is an intimate relationship between our mind and this subtle nervous system and we can control or direct this energy for improved well-being, such as for pain relief.

You can also visualize blue, white, or pink healing light having a positive effect on the painful area.

Conclusion

These Yoga meditation techniques have been used for centuries for spiritual purposes. However, they can also be used as natural pain relief methods. By applying the meditation techniques specifically for pain control, practitioners are able to have a positive effect on such severe kinds of pain.

I hope these methods help those of you with chronic pain so that you can use meditation to lead better lives.

Serious Health Risk RSI

Repetitive Strain Injury (RSI) is now a major industrial disease affecting millions of people around the world. RSI includes conditions such as carpel tunnel syndrome, tenosynovitis and tendinitis - often collectively referred to as upper limb disorders, musculoskeletal disorders, occupational overuse syndrome (OOS), computer related injuries or cumulative trauma disorders, or CTD. Often the posotion of workstations and the design of the pc and accessories can affect how our health and safety.

1. Workstation Ergonomics

A well designed workstation is essential to maintaining good posture and reducing the risk of lower back pain and other computer related injuries.

2. Ergonomic Keyboards and Mice

There are quite a few ergonomically designed keyboards and mice available. The Microsoft Natural Keyboard is one example. This keyboard splits the keys into two panels - one for each hand, and angles each panel so that the hands sit naturally on the keyboard, rather than requiring them to be twisted into an unnatural position which is the case with normal keyboards. Many mice are now designed to fit neatly into either hand, and can often have a scrolling wheel, which can make scrolling through documents easier and less stressful than using scroll bars.

These ergonomic devices are generally more expensive than standard designs, but can be well worth the investment.

3. Ergonomic Use of Keyboards and Mice

The computer mouse was originally designed to make using a computer easier - it is much easier to point at a picture and click than to learn a relatively complicated series of keystrokes. However, research has shown that using a mouse is a significant cause of repetitive strain injury. Especially if the mouse is located at the same level and to the side of the keyboard - it's usual location. This requires extending your arm which introduces significant tensions and stresses in your arm, shoulder and neck.

The best position for your mouse is on a raised platform slightly above the numeric keypad on your computer. Also, if you reduce the speed of the mouse and the number of clicks you have to make you can greatly reduce the muscle tension in your arm and hand. Additionally, you can swap the primary and secondary mouse buttons (the left and right buttons), to change the mouse from being right handed to left handed. Using your left hand - or right hand if you are left handed - can take some getting used to, but can be very helpful if you are suffering from any aches and pains in one hand. Regularly alternating between left and right hands can also give your arms and hands a rest, thus minimizing the risk of developing any RSI condition. You can swap the mouse buttons using the Mouse applet in the Windows Control Panel - or directly from the Stress Buster context menu - with fewer mouse clicks and/or key strokes.

To reduce the mouse speed, open the Mouse applet in the Windows Control Panel, select the tab Pointer Options and move the pointer speed slider to the left to slow. Click OK.

To reduce the number of clicks you have to make, open the My Computer icon, then select Tools, Folder Options, and then under Click Items As Follows, choose Single-click to open an item.

If you can you should avoid using the mouse as much as possible. Most actions and commands can be carried out using keyboard shortcuts instead of the mouse. For example, to reduce the number of clicks you have to make with your mouse - as described above, you could use the following keyboard shortcuts:

Press the button on your keyboard to open the Windows Start Menu.

Use the arrow keys to select My Computer (or the alternative name you may have given to your computer), and then press Enter or Return. This will open an explorer window for your computer.

Hold down the Alt key and press "T" to open the Tools menu, then press "O" to open Folder Options.

In Folder Options, hold down the Alt key, and press "S". This will select the option Single-click to open an item.

Press Enter or Return to close the Folder Options dialog.

Windows Help provides extensive help on using keyboard shortcuts with Windows. Individual applications such as Microsoft Office also have their own keyboard shortcuts - with the appropriate help. Learning keyboard shortcuts can take some time, but once learnt, using them tends to be faster than using the mouse, and avoids much of the discomfort associated with the mouse.

4. Rest Breaks

All ergonomic experts agree that taking frequent rest breaks is essential to avoid the risk of computer related injuries.

You should take frequent "eye breaks" - staring at a computer monitor for long periods causes you to blink less often - resulting in dryer eyes. Every 10 to 15 minutes you should look away from your monitor and blink your eyes rapidly for a few seconds. This will refresh the tear film and clear any dust from the surface of the eyes. Additionally you should focus on something at a distance - preferably 20 feet or more away - look out of the window if you can - this will relax the muscles inside the eye.

You should take frequent short pauses or "micro pauses" - for 10 seconds or so up to a minute - every 10 minutes or thereabouts. You should take regular short breaks - for 5 minutes or more - every hour or so - maybe go for a coffee or a short walk around the office, and you should take a long break every two or three hours - for at least 15 minutes, or preferably 30 minutes to an hour. Exactly how long and how frequent your breaks are depends on your own personal preferences and working environment.

5. Stretching Exercises

Regular stretching is an essential part of RSI prevention and recovery, remember that your body is not designed to be sat at a desk for 8 hours a day clicking a mouse. Respect your body and give it the movement and range of motion it normally expects.

6. Posture

Good posture is essential to avoid repetitive strain injury and other computer related injuries. Well designed workstation ergonomics can help in maintaining a good posture.

Make sure that you can reach the keyboard with your wrists as flat as possible (not twisted up or down) and straight (not twisted left or right). An ergonomic keyboard can help to keep your wrists straight.

Make sure that your elbow angle is 90 degrees or more to avoid nerve compression at the elbow.

Make sure that your upper arm and elbow are as close to the body and as relaxed as possible for mouse use - avoid overreaching. Also make sure that your wrist is as straight as possible when the mouse is being used.

Make sure that you sit back in the chair and that you have good back support - especially lumber support.

Make sure that your feet are flat on the floor. Use a foot rest if necessary.

Make sure that your head and neck are as straight as possible .

Make sure that you are relaxed. Forcing yourself to sit up straight can sometimes introduce unhealthy tensions in the back muscles.

7. Alternative Input Devices

There are a number of alternative input devices you can use, instead of the mouse and keyboard, which you might find helpful. Examples are the trackball, a graphics table and pen, a touchpad, and even voice control.

RSI is a very serious health risk, especially with the young people who are coming to any industry sector that has continuous use of a PC. You need to take all the actions and preventions necessary to help minimize that risk.

You Are Not Doomed To Be Fat Forever

I know, you're probably thinking you have to diet to lose weight. But nothing could be further from the truth. With rare exceptions, most people were born into normal weight bodies. But then we learned to diet.

Dieting causes the body to go into survival mode. Dieting itself sparks the intense biological urge to consume large quantities of high calorie foods. It causes the body's instinctual drives to override all intellectual controls. It primes the body to maximize food intake and minimize energy burned.

Diets have set us up to fight against our own physical survival, the body's most basic instinct.

As a comparison, think of how difficult life would be if you had to go to the bathroom on a rigid schedule. What if you only allowed yourself to urinate 3 times a day?

At 8 a.m., noon, and 6 p.m. you could release exactly 5 ounces. You'd measure it - of course - to be sure it was the right amount. If you needed to go more, you would force yourself to wait until the next scheduled time. And too bad if you needed to go at 10 am, hold it until noon.

You would be miserable. Your body would have a very difficult time complying with an arbitrary schedule. It would probably get ugly.

Overeating because your body refuses to starve doesn't make you a failure. It means you're human.

* It doesn't make you diseased.

* It doesn't mean you are flawed forever.

* It doesn't doom you to being permanently sick and trying to recover for the rest of your life.

* It means you did the best you could at the time.

* It means you can forgive yourself and move on.

Eating is the most natural thing we do and your body knows exactly what it needs to live at it's very best. All you have to do is practice listening and ACT on the information. Your body knows what to do. Just as it knows how to breathe, reproduce, and heal.

Think of how children live, we can learn a lot from them…

* They rest when they are tired.

* They run, jump, swim, dance, and play as much as they can because it feels good and it's fun.

* They are picky about what they eat. They'll go hungry rather than settle for something they don't love.

* They eat when they're hungry.

* Once they feel full, they have to be tricked or bribed into eating even one more bite of food.

* They drink when they're thirsty.

* They love their bodies and they don't care how their thighs look or if their tummy isn't flat and tight.

* They don't have to think about all this. It just comes naturally and easily as a part of being human.

All of these natural instincts live in each of us, too.

We all have the inborn ability to take care of ourselves. We just have to remember. We just have to get back in the habit of listening to our bodies…of following their wisdom. Remember, a normal body weight is your birthright. It was stolen from you. Now you get to take it back.

So stop thinking of yourself as forever fat. You are not doomed to either being overweight or to being on a perpetual diet. Let overeating and overweight fade into the past. They served you well to keep you alive. Once you stop dieting and accept the body you were born with, you can return to your unique, normal weight.

I'm not suggesting everyone is going to be model-skinny. The endless, tyrannical pressure to be very thin is a big part of the problem. Some bodies are meant to be soft and curvy. Others are naturally sharp and angular. We are variously stocky, tall, fleshy, muscular, sinewy, short, etc. There is wonderful beauty in diversity.

Accepting and loving the unique beauty of your body will heal you and set you free. Be like a child and delight in the body you have. Cherish the power in your muscles. Enjoy the feeling of being alive here on this planet. Let go of having to look a certain way. Be yourself. Let someone else try to be like the models or celebrities. The world will be a better place if it gets to have the real, unique, special person that YOU are.

Believe in your own healing. Believe that you can live easily and naturally at your own ideal weight. That faith is a huge part of what will set you free. Eating normally is completely natural. Deep down you know how to do it.

Don’t Live With A Stiff Neck

Getting quality sleep has, for many, become an elusive goal in the modern day. We work longer hours, take less time off, and try to overcompensate by micromanaging what little free time is available to in order to enjoy all facets of our lives. More and more of us are becoming aware that we are fatigued, and this is further exaggerated by the countless advertisements and commercials that discuss the number of Americans who are not getting good sleep. Many of us wake up daily with sore muscles and stiff necks. Nothing is more tiresome than the combination of exhaustion and neck pain.

Complications caused from lack of sleep can detrimentally affect existing medical conditions such as high blood pressure. Furthermore, improper sleep can be attributed to lowering the immunity system and can cause depression and anxiety disorders in many people. Over a period of time, lack of quality sleep can turn into a serious sleep disorder, so resolving the problem is a necessity.

So are you destined to face the above complications without any form of relief? Thankfully, the answer is no. There are quite a few remedies that can help people to develop the ability to gain restful sleep. Obviously, treatment for any existing medical condition, including stiff neck treatment is necessary. An objective evaluation of one’s environment and behavior is necessary to resolve this dilemma. A healthy sleep pattern is contingent on a few basic rules that can be personalized for any individual. These are a healthy diet, exercise, and most of all, a comfortable sleeping environment.

A healthy diet and exercise program have been proven to not only reduce risks for certain medical conditions, but they are also known to reduce stress and to assist in sleep comfort. Stress is a leading contributor to many chronic health conditions as well as causing an imbalance in sleep patterns. Exercise does not have to be strenuous, a simple walk a few times a week is more than sufficient. A healthy diet also includes the reduction of caffeine and alcoholic intake, as well as reducing food consumption in the evening hours, which has been shown to prohibit some from sleeping better.

A thorough look at one’s sleeping environment is extremely important. Not only should one make sure the room they sleep in is dark and quiet, but also taking a close look at the bed and pillow is extremely important. The mattress should be of good quality and the sheets and blankets clean and comfortable. Pillows are quite important as they support the head and neck during rest. Stiff neck pain is one of the leading causes of disrupted sleep patterns, and finding the proper pillow is essential. Over the years, sleep pillows have become widely recognized as improving sleep comfort due to their design, which invites comfort and proper body, neck, and head alignment. Visco elastic or “memory foam” pillow have been recommended by doctors and chiropractors across the world. Many attribute their new-found and consistent sleep and dream patterns completely to a new sleep pillow.

While poor sleep habits and stiff neck pain are most definitely serious complications to one’s health, by taking the appropriate measures outlined above, you’ll be sleeping like you were meant to and you’ll feel fully rested in no time.

Why Vitamin C Is So Important For Health

There’s been a great deal of research concerning the many ways in which Vitamin C is beneficial to health. Also known as ascorbic acid, this nutrient serves the body in a variety of ways. In addition to the long established means of helping to maintain health, there’s a great deal of research indicating its value in helping the body overcome serious illness and disease. Some studies indicate a good potential for the possibility that Vitamin C can even help prevent some diseases.

What we definitely know about vitamin C is that it is an essential part of the creation of collagen in the body. Collagen is particularly import to the connective tissues of the body and is the scar of healed wounds is made of. We also know that it helps to keep the gums healthy and the teeth tight. It also promotes healthy cell growth and development, as well as helps the body to use the iron and calcium it takes in. Vitamin C plays an important role in the healing of wounds and the rebuilding of tissues, helps to keep tiny capillaries functioning the way that they should, and also serves to prevent dangerous blood clots.

From the many scientific studies through the years, Vitamin C has come to be associated with many other health benefits. These include such things as strengthening the body’s immune system, helping to fight infection, playing a role in the reduction of cholesterol and high blood pressure, and having a part in the prevention of arteriosclerosis. Furthermore, Vitamin C has been associated with helping to prevent cataracts, cardiovascular diseases and even certain types of cancer. Research continues into these intriguing areas of study.

A lack of Vitamin C has been known for many years to be the cause of the disease scurvy. Early signs of scurvy include red bumps around hair follicles, easy bruising, joint pain and a general feeling of weakness and fatigue. As the disease progresses, small open sores begin to appear on the body and in the mouth. The teeth loosen and gum tissue bleeds. Other ways in which a deficiency of Vitamin C can affect the health of the body include poor digestion, water retention, frequent colds, and low energy levels.

While the minimum standard of Vitamin C daily intake is 60 micrograms or mg, most recommend consuming significantly more than that. The minimum requirement offers protection against the worst symptoms of Vitamin C deficiency, with most of the positive effects coming from intake levels of 200 to 500 mgs daily. Vitamin C is a water-soluble vitamin and thus, passes out of the body with urine. That means it must be replaced daily.

Many people find that using Vitamin C supplements is a safe and convenient means of making sure that the daily Vitamin C intake goals are met. Your desired daily intake of Vitamin C will depend of what you are hoping to achieve with your intake, i.e. helping to reduce cholesterol or high blood pressure, helping in collagen production, or building up your immune system. Seeing your health care professional is a good way to determine the best and most beneficial daily intake level for you.

Yoga For Back Pain Relief

A good, regular yoga practice will go far in relieving the stress and tension that sometimes causes mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

Corpse: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

Cat Stretch: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

Wind Releasing Pole: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

Sage Twist: Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

Palm Tree: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.

Fish Pose: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

Locust: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

Bending Forward Pose: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.