5-Minute Meditation
Having a stressful day? You can decompress any time, anywhere. Sit quietly for 5 minutes in your office (with your back to a closed door), car, or even the bathroom. Close your eyes and breath in deeply, hold for 4 seconds, then exhale forcefully saying "haaaa." Do this 5-10 times, or as many times as it takes to feel more relaxed. It's amazing what a bit of extra oxygen can do for your mind, body and soul!
10 Do's & Don'ts To Maintain Good Health (Table)
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How To Conduct A Breast Self-Exam (BSE)
A breast self-exam provides an opportunity to detect tumors that may develop between yearly clinical breast exams. To increase the chance of detecting a small tumor at a time when it may be more responsive to treatment, a BSE should be performed monthly, usually 2-3 days after menstruation. Read More >>
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10 Ways To Improve Your Sleep
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1-
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Prepare Your Bedroom: keep it cool, dark, cozy, and quiet (eliminate as many sounds as possible, including those from pets...take off your dog's collar if it has tags!) (some prefer their white noise phone apps)
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| 2- |
Use a Sleeping Mask: block out all ambient light from clocks, alarm panels, outdoor lights, and the moon/sun |
| 3- |
Sleep On Schedule: go to bed and wake up at the same time every day |
| 4- |
Skip Naps: unless you need them to get through the day and they don't interfere with night rest |
| 5- |
Stop Eating At Least 2 Hours Before Bedtime: avoid large food and drink quantities, fatty and spicy foods |
| 6- |
Avoid Alcohol, Caffeine, and Nicotine: generally, but also especially in the evening |
| 7- |
Exercise Daily As Much As Possible: aerobic exercise for 60 minutes/day is ideal |
| 8- |
Use A Relaxing Bedtime Routine: avoid violent or disturbing TV programs, the internet, and texting; try a relaxing tea, meditating, reading a book, listening to soothing music or comedy, or taking a bath before bed |
| 9- |
Select Rest-Promoting Sleep Tools: try a chiropractic pillow, supportive and non-lumpy mattress, and a knee pillow |
| 10- |
Try Natural Sleep Remedies: inositol, niacinamide, herbal combinations (e.g., valerian, lemon balm, chamomile), L-taurine, magnesium, and wheat germ (per Dr. Oz!) |
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Boost Your Immune System:
Maintain The Proper pH Balance
In Your Gut
SOME ACIDIFYING FOODS:
Beans & Legumes:
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Soybeans
Green Peas
Chick Peas
Kidney Beans
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Soy/Rice Milks
Black Beans
Pinto Beans
Lima Beans
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Oils: Canola; Flax; Olive; Grapeseed
Grains:
Rice
Wheat
Buckwheat
Barley
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Corn
Hemp
Spelt
Amaranth
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Oats
Rye
Kamut
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Dairy
Nuts:
Cashews
Walnuts
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Peanuts
Pecans
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Filberts
Brazil Nuts
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All Sugars
Animal Protein
Beef
Duck
Shrimp
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Pork
Salmon
Oysters
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Lamb
Turkey
Lobste |
White Pasta
Alcohol
Certain Chemicals: Rx Drugs, Pesticides
Adapted from "Autoimmune Diseases," www.lef.org
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