Wellness, Health & Beauty.
De Curfel
I advise everyone to have a diary and budget each month all of the expenses. If you want to go outside of your budget, then plan accordingly and save on the side until you have enough money to cover for that project.
Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz
Chiropractic adjustments have been found to affect the central nervous system. Studies show that chiropractic adjustment would place the subjects into a predominantly Alpha brainwave pattern. Alpha is the conscious, meditative state, classically associated with a greater degree of relaxation and health.
(A Four Case Study by Richard Barwell, D.C.; Annette Long, Ph.D; Alvah Byers, Ph.D et al)
- Use an alarm clock in order to wake up on time
- Rely on the snooze button
- Have a hard time getting out of bed in the morning
- Feel sluggish in the afternoon
- Get sleepy in meetings, lectures, or warm rooms
- Get drowsy after heavy meals or when driving
- Need to nap to get through the day
- Fall asleep while watching TV or relaxing in the evening
- Feel the need to sleep in on weekends
- Fall asleep within five minutes of going to bed
While you can’t pay off sleep debt in a night or even a weekend, with a little effort and planning, you can get back on track.
- Aim for at least 7.5 hours of sleep every night. Make sure you don’t fall farther in debt by blocking off enough time for sleep each night. Consistency is the key.
- Settle short-term sleep debt with an extra hour or two per night. If you lost 10 hours of sleep, pay the debt back in nightly one or two-hour installments.
- Keep a sleep diary. Record when you go to bed, when you get up, your total hours of sleep, and how you feel during the day. As you keep track of your sleep, you’ll discover your natural patterns and get to know your sleep needs.
- Take a sleep vacation to pay off a long-term sleep debt. Pick a two-week period when you have a flexible schedule. Go to bed at the same time every night and allow yourself to sleep until you wake up naturally. No alarm clocks! If you continue to keep the same bedtime and wake up naturally, you’ll eventually dig your way out of debt and arrive at the sleep schedule that’s ideal for you.
- Make sleep a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list.
Newborns (0-2 months)
12 - 18
Infants (3 months to 1 year)
14 - 15
Toddlers (1 to 3 years)
12 - 14
Preschoolers (3 to 5 years)
11 - 13
School-aged children (5 to 12 years)
10 - 11
Teens and preteens (12 to 18 years)
8.5 - 10
Adults (18+)
7.5 - 9
Breathing
Throughout the exercises, remember to breathe deeply from your abdomen. Close your eyes and don’t hold your breath. Try to exhale as you release each contraction and visualize your tension floating away.
Shoulders
Many people carry tension in their shoulders from the stress of daily life. To relax the shoulder area, raise your shoulders up toward your ears and squeeze the muscles tightly for 7 to 10 seconds. Lower them back down, then rest for 15 to 20 seconds, before continuing with relaxation of the neck.
Eye Area
If you work at a computer all day, or have to do a lot of reading, relaxing the muscles surrounding your eyes can help ease pain and help refresh you for the next day. To relax the area around your eyes, close them tightly, imagining your tension flowing out of your body. Hold them closed for seven to 10 seconds, then open them up. Rest for 15 to 20 seconds, then relieve the tension in your jaw.
“Keep your heart clear
And transparent,
And you will
Never be bound.
A single disturbed thought
Creates ten thousand distractions.”
― Ryokan
Promise Yourself
To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.
To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.
To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.
To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.
To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.
To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.”
― Christian D. Larson, Your Forces and How to Use Them
