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Looking for little ways to help get healthy sleep? It’s not difficult or time-consuming. You can find many simple ways to improve your sleep without the need for pills, potions, or therapy. Here are just 4 painless, easy-to-do lifestyle changes you can practice every day that’ll get you on the fast track to improving your quality of sleep.

– Healthy Sleep Change #1: Stay Away From Late Night Snacking –

Have you ever heard that rumbling noise in your stomach late at night while watching a talk show? More than likely, that’s not real hunger; it’s your imagination trying to compensate for your boredom. Many times when you think you’re hungry you’re really just looking for something to do… especially late at night.

Eating and lying down right away makes it harder for your body to digest food. You can even get heartburn or acid reflux after eating a late night snack. So to prevent your insides from keeping you awake tonight, eat an earlier snack or just wait until the morning for breakfast. You’ll have healthy sleep and happy dreams.

– Healthy Sleep Change #2: Stay Away from the Sugar Fix –

Just say no to sugar right before bedtime! It can mess with your healthy sleep in a couple of ways. First, you’ll be so hyper and find it hard to even fall asleep. Second, you can get vivid dreams and nightmares that’ll make you wake up in the middle of the night in a sweaty panic. Hold off on the sugar until the next day so you’ll have enough time to burn it off (and keep the bad dreams at bay).

– Healthy Sleep Change #3: Stay Away from the Greasy Good Stuff at Dinner –

You probably know that feeling of having your insides feel like they’re clogged with after a greasy meal. And you’ve probably tried going to sleep with that feeling, only to find yourself tossing and turning all night instead of getting any healthy sleep. Do yourself a favor and skip the high-cholesterol, artery-clogging late night dinner so you’ll happily drift off into dreamland.

– Healthy Sleep Change #4: Eat a Small, Early Dinner –

You eat a big meal and experience that sluggish, sleepy feeling afterwards. Then you think you need something to increase your energy, so you reach for the sugar or caffeine. And right around bedtime, you find yourself wanting a little snack.

Eating a small dinner before bedtime can help give you healthy sleep in numerous ways. You won’t overeat, your body will digest the food easier, you won’t feel the need to exercise late at night just to try and burn it off, and you’ll prevent any problems creeping in during your sleep time.

It also helps if you eat your dinner early. The sooner you eat, the sooner you can snack. You’ll have enough time left in the day to digest your snack as well, before going to bed. Early dinners also have the extra benefit of helping you burn off more calories, too!

If you want to improve, you can’t just keep doing what you’re doing and expect your situation to get better. Making these small lifestyle changes, you’ll notice the increased amount of healthy sleep you get and you’ll be a happier, more energetic person to be around.
Uncover the big sleep myth that’s draining you of energy at www.squidoo.com/natural-sleep-remedies

Every parent hopes to raise children who will develop into responsible, healthy adults. In today’s society, that isn’t such an easy task. The temptations of fast food restaurants on virtually every corner and the general lack of regular exercise programs make it difficult for parents to ensure that their children will grow up with healthy habits. There are, however, some useful steps you can take in the early stages to help your children become fit and healthy adults.

Turn off the TV

The American Heart Association suggests that parents should limit their children’s time in front of the tube to “less than 2 hours per day” (http://www.americanheart.org). Instead of popping in a DVD after school, take your kids for a walk or a bike ride. The more opportunities you give your children for some physical activity, the sooner they will see the importance of daily exercise.

Make fitness fun!

Working out doesn’t have to be a chore, especially for children. Make a game out of getting in some cardiovascular exercise. Take a trip to the roller skating rink with your teenagers, or create an obstacle course out of cardboard boxes and blankets for your crawling toddlers. The possibilities are endless for the ways you can make exercise an exciting, integral part of your lives.

Prepare “heart-healthy” meals

Incorporate nutritious foods into your meal planning. Try offering fish (rich in heart-healthy Omega-3 fatty acids) or foods that are high in fiber and whole grains. Suggest that your children eat vegetables and fruits for snacks. Take stress off of your life during busy times by preparing several healthier snacks at the beginning of the week and storing them in individual Ziploc bags. Then there will be no excuse for not having healthy options readily on hand.

Be a good role model

The most important thing you can do as a parent is to set good examples for your children. If they see you eating junk food, they will be more likely to want to do the same thing. Likewise, if they watch you preparing healthy meals and nutritious snacks, your kids will learn to choose fruits and vegetables instead of processed foods.

A little creativity and preparation can go a long way in helping parents to raise healthy children. Remember that a healthy, nutritious diet combined with an active lifestyle doesn’t have to be fancy. Your kids will probably be quite happy to run in the park on a Fall day or learn how to play a new sport. Start instilling a love for fitness and smart eating at a young age, and your children will be well on their way to becoming healthy adults.

SOURCES:

http://www.americanheart.org/presenter.jhtml?identifier=825

http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods

Exercise science has proven that anyone can be fit and be healthy at any age. When you reach 40 years old or more, you really have to start thinking about your overall health and fitness. In order to do this, you need to take control of yourself. Below are tips and ideas to staying healthy after 40.

  1. Look at your current fitness level. In order to stay in shape, you need to know what your current fitness level is. Cardiovascular, muscle strength, endurance, flexibility, and body composition all need to be looked at.
  2. Make goals. What goals do you want to achieve? Losing 20 pounds, being stronger, or eating less junk? Goal setting has to be a part of any fitness program for you to be successful.
  3. Be determined. Once you start a program, you have to continue to do it on a day-to-day basis if you want to see any improvement.
  4. Warm up before exercising. Warming up will stimulate the blood flow to your muscles, increasing the flexibility of your joints and preventing injury.
  5. Stretch after exercising. Stretching is important for older exercisers because as you get older you tend to become less flexible over the years.
  6. Start slowly. Don't push yourself to hard at first. Slowly progress to a higher fitness level.
  7. Last but not least, have a good time. At first exercising may seem like a chore, but the more you keep at it, the more you'll enjoy it.

Tips on Feeling Good About Yourself

– Make an effort to look good. Take care of your skin and pamper yourself. This not only affects your looks, but also your spirits and self-esteem.

– Stand up straight. It is not only healthy but it also makes you look slimmer, taller, and more confident.

– Don't compare yourself to younger people. This will only make you give up on yourself. What looks good on one person doesn't always look good on others. Try changing your hair color and style around.

When you become fit, your out-look on life and attitude will improve. You will feel better, be happier, and look more attractive to others. Eating good foods, exercise, and changing your mindset are the three main keys to living a more fit life.

For more information about how to stay fit and healthy at 40 and over, feel free to visit the links below:

http://www.fitand40something.com/
http://www.webmd.com/fitness-exercise/features/fit-and-40-plus

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Nothing could have been more surprising than my husband collapsing one morning as he sat at the breakfast table, the day after our youngest son’s first birthday. We didn’t know then what it was, and despite some tests with a consultant neurologist it was to be another eighteen months before we had a diagnosis. In the meantime he had a few ‘funny episodes’ where he would feel like he was having a déjà vu experience and then either seem to faint or somehow fight it but feel very odd. Finally one night we were playing a board game on the living room floor when he started talking nonsense and then keeled over, lying still but making a slight moaning noise. I thought he was dying.

After this he saw the GP and apparently it was the déjà vu part that was the biggest clue to the diagnosis. He was referred to a consultant again and this time he underwent more detailed tests. We were astonished and quite disappointed to discover that he now has epilepsy and will have to live with it forever.

The tests involved a brain scan and again the first one came back normal. He was then told to stay awake all night and have a second one done as tiredness is one of the things that can trigger and episode and the ‘fault’ in the brain’s circuitry is more likely to be detected when the patient is tired. This second scan confirmed that he has epilepsy, although a mild form.

The causes for sudden onset adult epilepsy seem largely unknown, it seems that it can just happen. My husband was knocked off his bike just before the very first episode and although he was fine afterwards, he was not wearing a cycle helmet and took a slight knock to the head. The Consultant thought this may have been the trigger, although we will never really know.

The next step was to find out the long term implications and steps we needed to take. My husband was started on medication, which he was very reluctant to take, and he will have to stay on it for the rest of his life. He started on a tiny dose and is still on a relatively low dose, but so far, 9 months down the line it seems to have completely stopped all symptoms of epilepsy.

The medication makes him a little more tired than previously but otherwise he has had no side effects at all. The biggest impact the epilepsy has had is that he has had to stop driving for 12 months. This has had an enormous effect on us all, as it is simply so inconvenient. He has had to take public transport everywhere and that is not always easy. It also means that I have had to do all of the driving. The real problem though is that it means he feels he has lost some independence, he has to ask for a lift to the station or his destination and this has been a big change in the family dynamic. It has also meant that he has had great difficulty in finding work as all of the jobs in his field are a couple of hours away by public transport. This is temporary though as he should be fit to drive again in a few months time and that will make a great leap back to normality for us all.

Other than that though, the illness has so far had much less impact than we imagined. He was depressed for a few months as the driving ban, medication and diagnosis all kicked in but that has passed now. It has not affected our love life at all. He does get more tired and has to watch his alcohol intake a little more but really that is it. We are just so glad it was diagnosed before he had an episode at the wheel or somewhere else dangerous and glad that it seems to be controlled so well with medication, soon he will be driving again and hopefully life will be as normal as it ever was before.

The reports of Cruise Ship illnesses have become more numerous in recent years, likely due to more trips being taken but you don't have to be one of those locked in their rooms, trying not to be infected. This article about cruise ship prevention will keep you healthy while on your cruise.

How to stay healthy on a Cruise

*Be aware of what you touch.

This means if a lot of other people used it, light light switches and handles, then chances are good there could be a virus on it. Avoid touching it with your bare hands. Use your sleeve, gloves, or immediately wash your hands. Do not touch your mouth or face. Germs have to find a way into your body, just getting on you is not enough.

*Don't make it easy for the germs by forgetting to wash up. Especially after using these items:

Phones, gym equipment

booths and public chairs and tables

bed frames

rails

Door knobs and handles

*Use sanitizer to stay healthy on a cruise.

The instant you arrive, place your luggage on the bed and get out your sanitizing wipes. Go over the entire room, as if spring cleaning at home. Here are some things to be sure you don't miss:

Remote controls, bed frames and headboards, phones, end tables, lamp switches,knobs and handles,and don't forget the coat hangers. This is an often overlooked item by both staff and guests but nearly everyone uses them.

To prevent illness on a cruise ship, repeat this process every time someone or thing comes into your room, especially after having meals delivered and your room cleaned. These friendly cruise ship staff members have been in contact with more of the guests than anyone else. If the man in 7A has the flu, the cart your food is on now contains the germs that were in the air in his room. Wipe down as much of it as you can, including the outsides of dishes and silverware.

Common sense is the best way to prevent illness on a cruse ship. Pay attention and avoid not only the sick, but also those coughing and the items they were next to. A sneeze travels at over 100 MPH, spraying germs like a balloon popping. Stay back.

You should also try to keep out of large crowds and shun food that has been picked over by the other passengers but using the main tips above are usually enough.

Warning:

Never go on a Cruise without all the proper vaccinations.