Lacking sleep?? It’s time to Wake up!!!

Short Sleep

 Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009..

 Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.

 Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

 Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumor Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP). They increase risks of many medical conditions, including cancer, arthritis and heart disease. Paper published in 2004.

 Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Complete and partial lack of sleep increased the blood concentrations of High sensitivity C – reactive protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

 Ideal Sleep

 I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair and rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

 The earlier part of sleep is mostly non-REM. During which, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess (lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

Feel the Fear and Do It Anyway!!!!!

Feel the Fear and Do It Anyway by Susan Jeffers is a book that helps people to accept fears and live their life the way they want to live it.  So that they can get away from pain, paralysis & depression… start living with power, energy, and enthusiasm.

First of all we need to meet our fears – “Fear is holding you back from experiencing life the way you want to” then categorize it as per three levels of fear

 1) Level One Fears: Fear that permeates many areas of our life (Those that “Happen” – aging, becoming disabled, etc. and those that “Require Action” – changing careers, loosing weight, etc.)

2) Level Two Fears: These fears have to do with our “inner state of mind” rather than our exterior situations – rejection, success, failure…

 3) Level Three Fears: I can’t handle it! (At the bottom of every one of our fears is simply the fear that we can’t handle whatever life may bring us).

 Secondly we need to realize Fears never go away -  Basic truths of fear are…

 Truth #1 – The fear will never go away as long as you continue to grow.

 Truth #2 – The only way to get rid of the fear of doing something is to go out and do it.

Truth #3 – The only way to feel better about yourself is to go out…and do it! Make deposits into our self-confidence bank.

 Truth #4 – Not only am I going to experience fear whenever I’m on unfamiliar territory, but so is everyone else.

 Truth #5 – Pushing through the fear is less frightening than living with the underlying fear that come from a feeling of helplessness.

  Some quick checklist for all …………

• We don’t blame others for anything we are being, doing, having, or feeling
• We do not beat up on ourselves
• We are aware of when we are not taking responsibility so we can change
• We are handling the “chatterbox” in our head
• We are aware of the payoff that is keeping us stuck
• We are setting goals and working towards them
• We understand that we have choices in any given situation
• When we learn to handle our fear, we move from a position of pain to one of power!
• If you are positive you attract positive people.
• Seek out for mentors & friends
• Strive for healthy assertiveness..
• Appreciate others when they are supporting you & help you grow.
• Be your own best friend.
• Learn to trust that we will survive, no matter what happens.
• Create richness for yourself that nothing can ever take away your basic sense of completeness.
• Consciously accept what is happening in your life.
• Tune your subconscious mind
• Best of all Be Patient

 Last but not least!!  Be the kind of person you would want to surround yourself with.

• Give Away Thanks
• Give Away Information
• Give Away Praise
• Give Away Time
• Give Away Money
• Give Away Love

Cheeeeioooooooo………….

Raise Your Self-esteem

Feelings of low self-esteem may be triggered by being treated poorly by someone else recently or in the past, or by a person’s own judgments of him or herself. This is normal.

 However, low self-esteem is a constant companion for too many people, especially those who experience depression, anxiety, phobias, psychosis, delusional thinking, or who have an illness or a disability.

 To help relieve these feelings, let your friends know what you are going through. Have a good cry if you can. Do things to relax. Specially tell yourself — “I am a very special, unique, and valuable person. I deserve to feel good about myself.”

 Self-esteem, Depression and Other Illnesses

 Before you begin to consider strategies and activities to help raise your self-esteem, it is important to remember that low self-esteem may be due to depression. Low self-esteem is a symptom of depression. To make things even more complicated, the depression may be a symptom of some other illness. 

Things You Can Do Right Away—Every Day—to Raise Your Self-esteem

 Pay attention to your own needs and wants.

Take very good care of yourself.

Eat healthy foods and avoid junk foods

Exercise.

Do personal hygiene tasks that make you feel better about yourself

Have a physical examination every year to make sure you are in good  health.

Plan fun activities for yourself. Learn new things every day.

Take time to do things you enjoy.

Get something done that you have been putting off.

Do things that make use of your own special talents and abilities.

Dress in clothes that make you feel good about yourself.

Give yourself rewards.

Spend time with people who make you feel good about yourself

Make your living space a place that honors the person you are.

Display items that you find attractive or that remind you of your achievements or of special times or people in your life.

Make your meals a special time.

Take advantage of opportunities to learn something new or improve your skills.

Begin doing those things that you know will make you feel better about yourself

Do something nice for another person

Make it a point to treat yourself well every day

Cheerioooooooo

Lost In Bangalore?? – Get directions!!

Lost In Bangalore?

Don’t worry now!!!

You are just an SMS away!!

There is an SMS-based location search and direction finding service that provides directions to people with or without Smart phones to any location in Bangalore.

SMS  the place  you are looking for to 9008890088

Example 1: FROM Mekri circle TO ESI Hospital
Example 2: INOX
Example 3: SBI atm NEAR M G Road

You will get a reply SMS with the exact location and the shortest directions to reach the place from a prominent landmark.

Standard SMS rates as per your plan apply

Super Fruits

Kiwi : Tiny but mighty

This is a good source of potassium, magnesium, Vitamin E & fibre.  It’s Vitamin C content is twice that of an orange.

 Apple : An apple a day keeps the doctor away?

Although an apple has a low Vitamin C content, it has antioxidants & flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attach & stroke.

 Strawberry : Protective Fruit

Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer causing, blood vessels clogging free radicals.

 Orange : Sweetest medicine

Taking 2 –4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer.

 Watermelon : Coolest Thirst Quencher

Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system.  They are also a key source of lycopene – the cancer fighting oxidant.  Other nutrients found in watermelon are Vitamin C & Potassium.

 Guava & Papaya : Top awards for Vitamin C

They are the clear winners for their high Vitamin C content.  Guava is also rich in fibre which helps prevent constipation.  Papaya is rich in carotene, this is good for your eyes.

 

Hit the Fruit shop NOW!!!

Cheerioooo…..

Tips as to how to stay young……..

Research has found that people who generally live longer do so partly because of good habits. Here, Dr Vernon Coleman and others provide some of the following good habits for longevity.

1. Laugh & fun, don’t be gloomy.
2. Let bygones be bygones. Dwelling on the past inflicts unnecessary stress.
3. Early to bed, early to rise, is healthy & wise
4. Stay lean, being just 30% overweight is bad.
5. Keep learning, reading & socializing – an alert & active mind keeps brain cells healthy.
6. Keep working, doing something you like. Don’t retire; it slows down your body.
7. Be the boss of your own life. Letting others push you around produces stress.
8. Too many pills ruin your body, take just what you need.
9. Constantly alternating between weight gain & loss is bad
10. Exercise, quit smoking and eat less fatty foods
11. Do not worry about health & death, just get on with your life and enjoy it.

 

Its Fairly EASY!! Stay YOUNG!!

Cheerio…

Breathing Therapy Makes you Relax

The nose has a left and a right side; we use both to inhale and exhale.

Actually they are different; you would be able to feel the difference.The right side represents the sun, left side represents the moon.

During a headache, try to close your right nose and use your left nose to breathe. In about 5 mins, your headache will go.  

If you feel tired, just reverse, close your left nose and breathe through your right nose. After a while, you will feel your mind is refreshed.

Right side belongs to ‘hot’, so it gets heated up easily, left side belongs to ‘cold’.

Do you notice the moment we wake up, which side breathes faster? Left or right? ?

If left is faster, you will feel tired.  So, close your left nose and use your right nose for breathing, you will get refreshed quickly.

This alternative natural therapy without medication is something that he has experienced.

So, why not give it a try?

Restore Positive energy in You

Self healing is the process to restoring Positive energy balance, Especially on days when you feel overwhelmed by multiple demands on your time, or when you feel drained by people and places .

Here are a few  simple tips which help boosting Positive energy:

A Quick-fix  especially for demanding days. Take 10 Deep Breaths. Make them as slow and deep as you can.  Do it as often as you like, anywhere and anytime. Everytime you exhale,  feel your body relaxing further.

Feel the earth beneath your feet …  If you can walk barefoot in the garden or the park, it would be great.

Rub your palms together and feel the vibrations. Gently place them over your closed eyes. for few seconds as long as you feel the warmth.

 Affirmations work very well to raise our energy and to promote feelings of self confidence and joy.

Add a few tablespoons of sea salt or common salt to your bath water. Its another simple technique to pep your tingling sensations on Skin.

Wear white or pastel coloured clothes. They  resonate at a higher frequency They give a serene feeling.

Above all….. Be Positive. .. Feel Positive … Life’s very Short after all to Fill in Negative thoughts.

 

Compilations!!

Cheeerioooooo…….

101 – Affirmations By RichGrad

What are affirmations??

Every thought you think every word you say is an affirmation All of our self-talk or inner dialogue is a stream of affirmations. We are continually affirming subconsciously with our words and thoughts and this flow of affirmations is creating our life experience in every moment.

Positive Affirmations!!

Positive affirmations and positive thinking techniques can help develop a powerful and positive attitude to life; which is an essential element in life success and good health. With this power you can turn failure around into success and take success and drive it to a whole new level. Your positive attitude is the fuel for your success.

Some of the  positive affirmations you can use in your daily life

 

Affirmations for Healthy Weight and Body Image:

- Today I love my body fully, deeply and joyfully.

- My body has its own wisdom and I trust that wisdom completely.

- My body is simply a projection of my beliefs about myself.

- I am growing more beautiful and luminous day by day.

- I choose to see the divine perfection in every cell of my body.

- As I love myself, I allow others to love me too.

- Flaws are transformed by love and acceptance.

- Today I choose to honor my beauty, my strength and my uniqueness.

- I love the way I feel when I take good care of myself.

- Today my own well-being is my top priority.

Affirmations for Self-Confidence and Self-Belief:

- Fear is only a feeling; it cannot hold me back.

- I know that I can master anything if I do it enough times.

- Today I am willing to fail in order to succeed.

- I believe that I have the strength to make my dreams come true.

- I’m going to relax and have fun with this, no matter what the outcome may be.

- I’m proud of myself for even daring to try; many people won’t even do that!

- Today I put my full trust in my inner guidance.

- I grow in strength with every forward step I take.

- I release my hesitation and make room for victory!

- With a solid plan and a belief in myself, there’s nothing I can’t do.

Affirmations for Abundance and Prosperity:

- I open to the flow of great abundance in all areas of my life.

- I always have more than enough of everything I need.

- Thank you, thank you, thank you, thank you!

- Today I expand my awareness of the abundance all around me.

- I allow the universe to bless me in surprising and joyful ways.

- My grateful heart is a magnet that attracts more of everything I desire.

- Prosperity surrounds me, prosperity fills me, prosperity flows to me and through me.

- I exude passion, purpose and prosperity.

- I am always led to the people who need what I have to offer.

- As my commitment to help others grows, so does my wealth.

- My day is filled with limitless potential in joy, abundance and love.

Affirmations for Life Purpose:

- The better I know myself, the clearer my purpose becomes.

- My unique skills and talents can make a profound difference in the world.

- Today I follow my heart and discover my destiny.

- I am meant to do great things.

- I am limited only by my vision of what is possible.

- My purpose is to develop and share the best parts of myself with others.

- Today I present my love, passion, talent and joy as a gift to the world.

- I need not know the entire journey in order to take one step.

- I fulfill my life purpose by starting here, right now.

- My life purpose can be whatever I decide to make it.

Affirmations for Inner Peace:

- All is well, right here, right now.

- Peace begins with a conscious choice.

- Today I embrace simplicity, peace and solace.

- A peaceful heart makes for a peaceful life.

- I trust the universe to deliver my highest good in every situation.

- By becoming peace, I create peace in every experience.

- I am filled with the light of love, peace and joy.

- Peace comes when I let go of trying to control every tiny detail.

- Where peace dwells, fear cannot.

- Today my mission is to surrender and release.

Affirmations for Opportunity:

- Today I open my mind to the endless opportunities surrounding me.

- Opportunities are everywhere, if I choose to see them.

- I boldly act on great opportunities when I see them.

- My intuition leads me to the most lucrative opportunities.

- An opportunity is simply a possibility until I act on it.

- Some of the best opportunities are made, not found.

- Today I see each moment as a new opportunity to express my greatness.

- I expand my awareness of the hidden potential in each experience.

- Let each of my experiences today be a gateway to something even better.

- Each decision I make creates new opportunities.

Affirmations for Love:

- I am ready for a healthy, loving relationship.

- All of my relationships are meaningful and fulfilling.

- As I share my love with others the universe mirrors love back to me.

- I see everyone I meet as a soul mate.

- I trust the universe to know the type of partner who is perfect for me.

- Today I release fear and open my heart to true love.

- I am grateful for the people in my life.

- I am the perfect partner for my perfect partner.

- I deserve a loving, healthy relationship.

- I deserve to be loved and I allow myself to be loved.

Affirmations for Healing:

- I am strong and healthy.

- My energy and vitality are increasing every day.

- I open to the natural flow of wellness now.

- My inner guidance leads me to the right healing modalities for me.

- Abundant health and wellness are my birthright.

- Thank you for my strength, my health and my vitality.

- I am feeling stronger and better now.

- I love taking good care of myself.

- Today nurturing myself is my highest priority.

- Thank you for the opportunity to balance my mind, body and spirit.

Affirmations for Inner Clarity:

- Today I awaken to my higher wisdom.

- My inner voice guides me in every moment.

- I am centered, calm and clear.

- I always know the right actions to achieve my goals.

- When I know where I’m going, getting there is a cinch!

- Today I am completely tuned in to my inner wisdom.

- Harmony is always a sign that I am balanced from within.

- Thank you for showing me the way to my dreams.

- I trust my feelings and insights.

- I am detached and open to divine guidance.

Affirmations for Self-Love:

- I am filled with light, love and peace.

- I treat myself with kindness and respect.

- I don’t have to be perfect; I just have to be me.

- I give myself permission to shine.

- I honor the best parts of myself and share them with others.

- I’m proud of all I have accomplished.

- Today I give myself permission to be greater than my fears.

- I love myself no matter what.

- I am my own best friend and cheerleader.

- Thank you for the qualities, traits and talents that make me so unique

 

I look forward to hearing about all the positive changes you’re about to experience.

 

Cheerio………………

The Power of your Sub-Conscious mind – By Joseph Murphy

Simple excerpt from his Book……

1. The treasure house is within you. Look within for the answer to your heart’s desire.

2. The great secret possessed by the great men of all ages was their ability to contact and release the powers of their subconscious mind. You can do the same.

3. Your subconscious has the answer to all problems. If you suggest to your subconscious prior to sleep, “I want to get up at 6 A.M.,” it will awaken you at that exact time.

4. Your subconscious mind is the builder of your body and can heal you. Lull yourself to sleep every night with the idea of perfect health, and your subconscious, being your faithful servant, will obey you.

5. Every thought is a cause, and every condition is an effect.

6. If you want to write a book, write a wonderful play, give a better talk to your audience, convey the idea lovingly and feelingly to your subconscious mind, and it will respond accordingly.

7. You are like a captain navigating a ship. He must give the right orders, and likewise, you must give the right orders (thoughts and images) to your subconscious mind, which controls and governs all your experiences.

8. Never use the terms, “I can’t afford it” or “I can’t do this.” Your subconscious mind takes you at your word and sees to it that you do not have the money or the ability to do what you want to do. Affirm, “I can do all things through the power of my subconscious mind.”

9. The law of life is the law of belief. A belief is a thought in your mind. Do not believe in things to harm or hurt you. Believe in the power of your subconscious to heal, inspire, strengthen, and prosper you. According to your belief is it done unto you.

10. Change your thoughts, and you change your destiny.

Be sure that you think on whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things 

Cheerio…….