Although sleep is a basic human need, more than 40 million Americans suffer from chronic sleep disorders, according to the National Commission on Sleep Disorders. In fact, they further estimate that 20 to 30 million experience intermittent sleep problems.
Suffering from a sleep disorder not only affects your daily energy levels, but it also affects your ability to concentrate, your health, and your mood, as well as aggravating existing conditions such as arthritis or chronic pain.
Trouble sleeping can stem from a wide variety of problems from work-related stress to serious health problems to a diagnosable disorder. Whatever it is that is keeping you awake at night is damaging your health and overall well being.
Here are three ways to get a better night’s rest:
1. Rule Out a Sleeping Disorder
First and foremost, in order to discover why you are having trouble sleeping, it is important to rule out any serious condition, such as insomnia, restless leg syndrome, or sleep apnea, among others. Speaking with a physician can help you determine whether or not you are being affected by these disorders. If you are diagnosed with a chronic sleep disorder, a physician can offer you medication and tips on how to treat your disorder. Additionally, most of these disorders can be treated at home, reducing health care costs for you and your family.
2. Stress Relief
Stress has been proven to impact people’s ability to sleep. When it comes to finding a solution to the stress problem, some stress related issues are easier to resolve than others. While chronic stress issues, such as depression, unemployment, marital problems, and other similar problems are much harder to relieve, circumstantial stress problems are usually much easier to take care of.
Stress can often be relieved through simple, natural techniques such as drinking hot tea with honey before going to bed, as both warm tea and honey have stress-relieving properties. Additionally, spraying your bed with lavender or mint (or any other aroma therapy scents) will relax your mind. Other proven stress relievers are breathing exercises or yoga, keeping a regular bedtime schedule, and taking a hot bath before going to sleep.
While reading before bed has been known to soothe the mind to sleep, staring at an electronic before bed can impede falling asleep as much as a half hour. Because of the way the mind responds to electronic technology, it is much more difficult for the mind to relax and enter sleep. Instead of checking the computer before bed, try reading a book and listening to soothing music.
While everyone does endure an inability to fall asleep or a restless night’s sleep from time to time, if it is a constant issue (having trouble sleeping 3 times a week or more) then this is an issue that needs to be addressed. Acquiring a full night’s rest is vital to the body’s health and it should not be the area that is allowed to suffer.
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Aches and pains are a common part of everyone’s lives. People often experience pain on a daily basis, and more often than not those pains are minor and can be easily ignored. Those who exercise regularly have a unique set of regular pains and aches that they may think are just a regular part of being fit and active. But should people really be living with these pains all the time?
Yes, some pains are minor and can be basically ignored. However, there are a lot of aches and pains that people suffer through each day that could actually be the sign of a more serious issue. Those who suffer from these types of pains should seek out professional help to make sure that they are not worsening a potential issue and see how they can make the pain stop for good. Here are some of the aches and pains that no one should have to live with.
Many people complaint of back pain often, so everyone thinks that a little back pain is normal. The spine is the base for every other part of the body, so back pain that is left untreated can cause significant issues in a person’s overall health. Everyone should go to their medical health professional to fix my pain and learn how to prevent recurring back pain.
People spend a lot of time on their feet every day. Feet take a big burden each day, but they are also needed to help people continue their active and healthy lifestyle. Foot pains and aches at the end of each day should not be taken lightly, and everyone should seek professional help to keep their feet healthy and functioning.
The first thing that every fitness professional says to new clients is usually, ‘stop if you feel any chest pain or discomfort’. Although chest tightness is common during physical activity because of the extra exertion of the lungs, chest pain and discomfort could be a sign that it is time to slow down. A treadmill stress test with a medical health professional is a great way to determine if there are any major issues with the lungs while exercising.
There are so many causes for headaches that it is easy to understand why so many people simply ignore their daily headaches. It can be difficult to pinpoint the exact cause of a headache, but no matter what the cause is, headaches can be a sign of a much more significant issue. To rule out some common causes, everyone should try to avoid excessive caffeine and stay hydrated throughout the day.
Good digestion is the start of an overall healthy body. Many people ignore their digestive issues because they are embarrassed or they and uncomfortable talking about it, but digestive issues should be addressed. Many digestive issues are often easily fixed with a simple change in diet, so everyone should seek the help of a medical health professional to help regulate their digestion.
Personal trainers have become very popular among a wide range of people. Everyone is paying more attention to their health and deciding that now is the time to get in the best shape of their lives. This has inspired a lot more people to become personal trainers professionally. These are all great changes, but the fast rate that these changes are happening at can cause a few problems.
In some cases, personal trainers may skip over a few details in order to serve more clients and make more money. This is not only detrimental to the client, but it can also damage the personal trainer’s reputation and not allow those personal trainers to get the results that they want to get with their clients. Instead, personal trainers should work to improve every aspect of their clients’ health. Here are five questions that personal trainers should be asking their clients.
What to do in a medical emergency
Of course, personal trainers know the basic protocol of what to do in case of an emergency, but some clients may be missing the special considerations that need to be accounted for in each client’s case. Some clients may have special medical issues that need to be remembered in the case of an emergency. Every client with these types of issues should wear a medical ID bracelet to show everyone what special attention needs to be paid to them in case of an emergency.
What their typical day’s schedule looks like
Many personal trainers are only concerned with their client’s day while the client is in the gym, but personal trainers can do a lot more to help their clients by knowing more about what goes on in their clients typical day. Certain things that their clients do throughout the day might be affecting their workout success, like not getting enough sleep or eating too much sugar during the day.
How much stress they are experiencing daily
Stress plays a big part in how successful a person can be in their journey to lose weight, get in shape, and become healthier overall. Many personal trainers neglect to listen for the clues that clients give about their current stress levels. Personal trainers should give advice on how to reduce stress for each of their clients.
What is their motivation to get in shape
This is a question that many personal trainers will ask during the first session, but they often forget to keep asking it throughout their time with a client. Keeping the motivation in a client’s mind will help him or her find more success during each workout and stay positive while working towards that goal.
If they are enjoying their sessions
Exercise should be fun for everyone. Part of a personal trainer’s job is to make sure that every client is enjoying every session. This not only keeps clients coming back for more sessions, but it also help the clients achieve more in every session.
Everyone is always trying fad diets and crazy work out trends in order to get that body that is portrayed in the media. What most people find out after a few weeks on these regimens is that it is hard work, and then most people quit and go back to their normal routine. However, there are simple choices that everyone can make that will lead to success in becoming a healthier and stronger person. Sticking to these choices will not be as hard as fad diets and they should be more successful.
Break Bad Habits
Do you have a sweet tooth? Try replacing your desserts with something that is still satisfying but a little healthier. Switch white or milk chocolate to dark chocolate or try to eat fruits instead of pastries. Frozen yogurt instead of ice cream. Are you a smoker? Try Smokeless Electronic Cigarettes to reduce the smoke in your lungs and transition into a smoke free person. Do not eat and watch television, focusing on what you are eating can actually reduce the amount of food that you eat, which is something called mindful eating.
Make Your Own Food
Not only is eating out a lot more expensive than making your own meals, it is a lot more unhealthy as well. You might think that you are eating healthy when you go to a restaurant and order a salad, but the truth is that some restaurant salads can be almost a full day’s amount of calories. The big problem with going out to eat is the portion of the food. The plates and the cups at restaurants are very large and the portions are huge, so you might think that you are only eating a serving of food, but sometimes it can be up to two full servings.
Drinking water is beneficial in many ways. First of all there are no calories in water so think of how many calories you will be saving a day if your only beverage is water. The answer is a lot. Another benefit of drinking water is that it actually aids in the burning of fat. Water also balances the electrolytes in cells and the absence of proper hydration could lead to muscle fatigue. Along with these things water also keeps your bowel movements regular and prevents constipation. Without enough fluid, your colon pulls water from stool leading to constipation.
This may sound like a bad idea, but psychologically humans perform better when there is incentive. Plan a week or two weeks of your workouts in advance and make it a goal to go to all of them. As an incentive for going to these workouts, make a money jar and only allow yourself to open it if you complete the workouts. Set this money aside for something fun like a vacation or a massage.
Sleep is very important. While you are sleeping your body is working hard. Your cells are recharging and repairing damage in your muscles from your workouts or just a long day in general. Sleep also reduces stress. Most adults need about eight hours of sleep and I actually mean need. Sleep is vital for your mental and physical health. To ensure great sleep remove all artificial light from your room, this includes alarm clocks and televisions.
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Injuries are and unfortunately common occurrence in the fitness world. There are many untrained people out there to push themselves too hard, go past their limits, or simply just does not use correct form. These people are every fitness professional’s worst nightmare, however, injuries can occur even under the supervision of a fitness professional, using perfect form and the correct weight and level. Either way, fitness professionals should always be prepared to give advice to those sustaining minor to severe injuries.
So what exactly should a fitness professional say to someone who has sustained an injury? There are a lot of factors that can play into this answer. Fitness professionals should try to gain as much information about their client’s injury as they can before giving out any advice or guidance. There are a few rules that every fitness professional should follow in order to ensure that they keep their clients safe, healthy, and progressing towards their goals at all times. Here are some guidelines on what to tell a client who has sustained an injury.
Consult a physician first
Depending on the severity of the injury, any fitness professional should suggest that a client talk with a physician before they jump back into a workout routine. A fitness professional could also talk with the physician to make sure that they best course of action is taken. Maybe the injury can be treated through careful observation by the fitness professional, or maybe the injury is more serious that requires medical treatment, like spinal stenosis treatment.
This is the best acronym that is very old in the fitness industry, but is still very effective at treating injury. For those who do not know or need a refresher, R.I.C.E. stands for rest, ice, compression and elevation. Using these elements can help anyone heal from a minor injury quickly and get back to their regular workouts faster. Most importantly, a fitness professional should advise all their clients to let themselves heal completely before they jump into their workout program again.
Help them re-learn proper technique
Improper technique is still one of the most common causes of injury. Fitness professionals stress this point so often that their clients might get annoyed, but it is important to always practice the best form to not only get the best results but also to prevent injury. Especially if the injury was caused because of poor form, fitness professionals should spend a lot of time with their clients making sure that their form is the best that is possibly can be. This may mean modifying the exercise or using less weight.
Start out slowly
Once the client is ready to get back into the gym and start working out again, fitness professionals should avoid getting too ambitious and instead start out slow with their clients. It is important to not over stress the area of injury for the first few sessions to make sure that it is completely healed.
We now know a lot of different reasons why we should lose excess weight to improve our health, but one area of health that you may not think that your weight effects is your sleep. New research shows that not getting enough sleep at night can cause you to gain weight, but not getting enough sleep at night might also mean that you need to lose excess weight.
Your sleep habits affect all aspects of your health. Additionally, excess weight can cause a host of health issues. To be your most healthy self, you need to shed extra weight and get a good night’s sleep every night. Even people who have little body fat are at risk for certain health problems if they are not getting adequate sleep. If you are still skeptical about whether or not extra weight can negatively affect your sleep, here are a few of the ways that losing weight can improve your sleep.
You will have more energy during the day
Losing weight helps you have more energy all day long. You will no longer feel as sluggish or exhausted from simple physical activities. This means that you will have more energy do to things like exercise, take part in outdoor activities or play with your kids. This means that you will burn more calories and energy during the day, which will help you fall asleep faster and sleep through the night more easily. You will notice the difference even after you start eating healthier and exercising regularly, before you even lose any weight.
You will improve your sleep apnea symptoms
Sleep apnea is a serious issue that many people suffer with. People who are overweight commonly have issues with sleep apnea, because their excess weight tends to block airway passages as they sleep. This can cause you to temporarily stop breathing while you sleep, which can cause serious issues like heart attacks and strokes. Improve your sleep apnea symptoms by losing the excess weight and correcting the blockages that have formed around your breathing pathways. Until you lose the weight, you can use CPAPMan to find the right CPAP machine to help you.
You will wake up less with pain
Many people who are overweight have a lot of extra pains and aches when they wake up. The extra weight on your body pushes on your joints and muscles, even while you sleep, which causes you to wake up with pains that you did not have the day before. When you lose weight, you will realize that you wake up less because of pain, especially back pain, and you will feel more rested after every night.
You will be able to sleep more comfortably
In addition to the previous point, once you are at your ideal weight, you will be able to sleep more comfortably every night. Excess weight can make it difficult for you to get comfortable in your bed at night, no matter what mattress you have. This can cause sleep disruptions and excessive pain while you sleep, but once you lose weight, you will be able to comfortable lay in bed and get the rest you need.
Losing weight sometimes feels like a constant battle. And the fact that putting on a few pounds comes so much more naturally than keeping them off can prove incredibly discouraging at times. But when it comes to making a health care plan, these simple daily life changes can dramatically affect your weight loss results and help you get ready for a terrific spring and summer.
1. Take A Walk
Even if it is simply 10 minutes of brisk activity, getting outside and exercising strengthens the body’s heart, burns off calories, and increases the metabolic rate. When possible, walk to work, walk during your lunch break, or be sure to take your pooch for a stroll at the end of the day.
2. Use A Pen
In a recent study, people who kept food journals were found to loose twice as much weight as those who dieted without one. Because it is easy to absentmindedly polish off a bag of chips and mindlessly graze in the pantry, writing down your food intake allows you an insight into your eating habits and what needs to be changed.
3. Limit High Fat Foods
Make a list of your favorite high-fat foods, such as cookies, candy, ice cream, potato chips, French fries, etc., and gradually wheedle the list down so that you do not eat more than one or two of these items per week.
4. Don’t Skip Through Commercials
Instead of fast-forwarding through commercials, you can use this time for mini exercise breaks during the 2-minute commercial intervals. During a typical TV night, people can burn an extra 270 calories a day if they run stairs, do jumping jacks, squats or mild strength training during the commercials.
5. Take The Stairs
Instead of using the elevator or escalator, take the extra few seconds to actually climb the stairs. Including 2 to 3 minutes of stair climbing per day can burn enough calories to eliminate 1 to 2 pounds per year.
6. Brown-bag It
Bring your lunch to work instead of purchasing it because you are in control of the portion size and caloric intake. And, all of the money you’ll save on not purchasing a $10 lunch can go towards a new wardrobe to show off your goal weight.
7. Eat Your Fruit
Skip the juice and eat the whole fruit. Liquid carbs are not as filling as solids, and there are 48 percent more calories in juice than when just consuming the whole piece of natural fruit.
8. Add Strength Training
Basic body-weight exercises like lunges, crunches, and pushups are a simple way to build more muscle. Research has shown that the body knows little difference between working against you body’s own resistance and on a fancy piece of gym equipment.
9. Take A Pedometer With You
Make a pedometer a must have accessory. Research has shown that pedometer users take nearly 2,500 more steps a day than nonusers. In a year, that extra 100 calories a day can burn off 10 pounds.
10. Find A Workout Buddy
Women are more likely to lose weight if they have an exercise accountability partner. It seems much tougher to quit the gym when you have a fellow gym-mate to answer to.
Use these 10 creative ideas to change your habits and enjoy the healthy weight loss results.
We often do not realize it, but the most serious diseases are often the quietest. When we stop paying attention to our bodies, disregard our family history of diseases, or start making choices that we know are not healthy, we are doing harm to ourselves. But at the same time, there is no way for us to be able to constantly monitor our health and vitals on a daily basis; especially since we have lives to lead.
This is where primary care comes in to play. One of the biggest benefits of a primary care physician is that they are able to work with us on a deeper level than a traditional doctor. These doctors do much of the same practices, but they work more closely with each patient in order to treat and help their individual needs. This is especially important, seeing as how we are all different and have our own individual health needs. When it comes to facing serious life-threatening diseases (for purposes of this post, namely, those that can be prevented), we can change; most of us know that too. The problem lies in the actual “doing” something that will prevent these diseases from developing.
When you think about the top health conditions that face us today (such as diabetes, obesity, and respiratory diseases to name a few), it might not shock you to know that most can be prevented to a certain degree. By making healthy choices and maintaining a regular exercise routine, we can reduce the risk of any of these deadly diseases from taking our lives. Of course, heredity will play a larger role than we can control, but we can certainly do our part.
Many of these serious diseases are unfortunately common in the United States. It is a constant battle we fight to make the average American healthier. For one reason or another, we lose that battle every day; from laziness, injury, carelessness, and bad lifestyle habits. These things affect us all. Sadly, most of the problem is in the younger demographics. Children are developing obesity and diabetes at very young ages, and often carry them into adulthood. Adults are not exempt from these diseases either. The problem is just as much an adult’s as it is a child’s. But with practice and help, many of these problems can be reduced. This is why it is helpful to have a primary care physician who knows and understands your needs.
In working with a primary care physician, make sure to let them know any and all information about your health. In order for them to be able to develop a wellness program that will improve your health, they have to know what to include and exclude. Regular check-ups are important, especially if you happen to have a health condition that needs extra attention. Your body is like a car, with regular maintenance and care you can prevent a lot of damage in the long run. But without the proper care, your health will deteriorate at a much quicker rate than you would like.
Via: King Lasik
I came across this great infographic, I love data visualizations, about how to market your fitness business using email marketing. The infographic is published by iContact, who are one of the bigger brands in the email marketing space. So I'm apt to believe that their data is good. I hope you all find this useful!