Paradise Within a Paradise.

I drove to the far east of the Island and found this deserted white sandy beach; it seemed like a gift just for me since my body was craving to do walking meditation in the hot sun.I felt blissful after I had finished. Here is the beach, the walking meditation you have to do yourself!

IMG_2887

IMG_2885

IMG_2886

Walk Through Healing Garden In The Bahamas.

IMG_2870

I was going to write about choosing wisely the community one is going to live, but life has other plans for me for the moment. I went from feeling hot whilst cross country skiing in Pigeon Lake, to Washington DC for a brief three day conference where the weather had been colder than usual according to reliable source – the local taxi driver; and so the cherry blossoms were not blooming, delayed by two weeks. Sad – at least for me because I will not be in Washington in two weeks. I am now in Bahamas trying to get warm again. I packed a sweater just in case the air conditioning is on full blast in the shops and at the restaurants. I do try to avoid them but one needs fuel up once in a while!

I have always been curious about the Bahamas ever since my neighbour, from long past, invited us to their estate because they liked the design of the house we had built in the vicinity. They obviously left a little impression on me because they could swing on a rope like a Tarzan from their bedrooms right into an indoor swimming pool in the middle of their house and they owned a private Island in the Bahamas. I am finally here and I am going to share with you taste of my walk in a Healing Garden in The Bahamas. Enjoy and be well.

IMG_2832

IMG_2852 IMG_2850 IMG_2851

IMG_2853 IMG_2846IMG_2854

IMG_2847

IMG_2848

IMG_2837

IMG_2838IMG_2844 IMG_2841 IMG_2840

IMG_2842

IMG_2835

IMG_2869

IMG_2861

IMG_2860 IMG_2857

IMG_2865

IMG_2884

IMG_2871

IMG_2877

IMG_2876

 

IMG_2881

IMG_2883

 

IMG_2882

 

IMG_2839

 

The Importance of Good Sleep and How to Get it.

I have already talked about the importance of right eating and exercising to enrich our soil so we may enjoy health and vitality. Another component of “rich soil” is getting a good sleep.

8543969133

Poor sleep leads to serious health consequences in a relatively short time period as compared with eating bad food or not getting enough exercise. Our brain regulates sleep so that if we don’t get enough we developed a sleep debt and our brain works very hard to force us to pay it back. This means whenever there is a quite moment like when we are driving or maybe operating heavy machinery our brain will cause us to sleep resulting in injuries, disasters, and death. In the United States 10,000 deaths are reported from falling asleep whilst driving; this figure is thought to be underestimated of the actual figures.

8545959528

The lack of sleep also affects our mood, poor cognitive performance, poor memory, impaired ability to learn and low energy level. Long-term effects include Obesity, Diabetes, Impaired insulin sensitivity, Arrhythmia, Heart attacks, Strokes, Depression and low resistance to infectious diseases.

  • “Studies show short sleepers are three times more likely to develop colds than comparable individuals who average 8 hours of sleep.”
  • “Individuals with sleep problems were 9 times more likely to have planned suicide and 7.5 times more likely to have attempted suicide. Recent studies of suicidal patients showed that treating their sleep disorders led to healthier scores on clinical scales that measure suicidal thoughts and behaviors.”

– Professor H. Craig Heller.

How to improve sleep?

8545847984

Drugs.

For short-term only, to get into a sleeping rhythm, OTC remedies or prescription drugs can be used. OTC remedies include diphenhydramine or Melatonin. Prescription drugs include Benzodiazepine such as clonazepam, Valium and Non – Benzodiazepines such as Imovane or Restoril. Sometimes tricyclic antidepressants can also we used to induce sleep very effectively; these include Trazodone, Amitriptyline and Doxepin.

Sleep hygiene

8543542665

The most importance aspect of good sleeping is getting the “sleep hygiene” right. This include:–

  1. Keep regular schedule of sleep and awaking- even on the weekend- your biological clock then wouldn’t fight with you.
  2. Sleep only as much as you need to feel rested, don’t over sleep – this will only interfere with the sleep on the following day.
  3. Do not force yourself to sleep – you don’t want to reinforce that sleep is a chore or difficult.
  4. Maintain good sleeping environment – no noise, comfortable and relaxing; not too hot or cold.
  5. Exercise regularly at least 2 twenty minutes per day – avoid intense exercise just before bed.
  6. Avoid caffeinated beverages from mid- afternoon. Do not smoke.
  7. Don’t eat just before bed but don’t go to bed hungry either.
  8. Don’t take your worries to bed.

Other useful techniques.

8545823048

Cognitive Behavior therapy help improve sleep by changing your ideas and attitudes towards sleep. It helps to create and maintain a strong association between sleep and bed.

Relaxation techniques nearing bedtime: a warm bath, calm music, meditation and yoga. Involves clearing your mind and focusing on one part of your body at a time. Starting with your feet, consciously relax your toes, your ankles, your lower legs and so on.

8545286175

Resources

Secrets of Sleep Science: From Dreams to disorders

By Professor H. Craig Heller.

Exercise for Healthy Enriched Life

8522221692_920b10c251_m8520169087_7481e414aa_m8520790009_bc32e276fb_m I talked about how plants need good soil and the right conditions to flourish, look good and bear fruit. We humans also need good soil and the right conditions to live well and flourish. We looked at enriching our soil by eating the right foods but that is not enough by itself. We can improve the soil even further with exercise. In societies where people are healthy and livelong lives exercise was an integral part of what they did everyday, it was a side benefit of what they did to meet their basic need. They didn’t have a particular exercise program and nor did they need special equipment; they just moved their bodies for most of the day. 8521078390_8d1935dee8_m8520994917_406851172a_m Studies have consistently shown moving our bodies and exercising is associated with not only good health but longevity. In our society we tend to think of exercise as work, it is much better and more likely to be done regularly if it is a by-product of something you enjoy doing or as part of work routine. It could be gardening, biking, swimming, hiking, skating, cross-country skiing or anything else you might enjoy as long as it gets you moving most of the day. I myself try to keep moving by taking the stairs in the hospital instead of the elevator, park my car further away as possible from the store and my job also requires me to keep moving by having to go to see patients from one room to another in my office and in the hospital. Part of my activity to be on my feet is intentional and part of it is built into my job. I augment my bodies movements by cross-country skiing in the winter and hiking in the summer because I enjoy these activities. 8521471342_1368219b13_m8523614874_b70333cb71_m The main physical benefits of exercise include increases in strength in muscles, bone, ligaments, and tendons; endurance; flexibility; and balance. Side benefits include weight control, improvements in the serum lipid profile (exercise raises HDL cholesterol), and reduction in blood pressure. Exercise can also reverse and possibly prevent type-2 diabetes. Exercise stimulates brain cells and tends to make people more relaxed. It creates opportunities for social connections and for connection with nature. In addition, exercise increases the muscle-to-fat ratio…[and weight-bearing exercises strengthen your bones].  Exercise is absolutely the single most consistent factor in staving off cognitive decline that occurs with aging. …Professor Anthony A. Goodman, Montana State University If you haven’t been exercising where should you begin? If you haven’t been active at all and you should start slow. You may even want to talk to your doctor before starting . Good indicators of fitness level can be your resting pulse rate, average is about 70. The other indicator is the recovery time. You exercise to 80 percent of maximum heart rate for your age and then see how long it takes to return to under 100. With low-level of fitness the longer it will take to recover. You can monitor your fitness improvement with this measurement over time. The maximum heart rate can be calculated by subtracting your age from 220. You can get more details on the recovery time on these sites :-

http://healthyliving.azcentral.com/difference-heart-rate-recovery-time-after-workout-8281.html

http://www.livestrong.com/article/260805-the-recovery-heart-rate-time-after-cardio-exercise/

Set realistic goals. Consider your work schedule and other commitments you have. The aim is to move as much as possible everyday and then, at least three days a week, include some strenuous activity that gets your heart rate up and gets you sweating. During aerobic exercise, aim for about 80 percent of the maximum heart rate for you age group. In general, avoid training hard more than three times a week or every other day. Exercise and may you live long and with vitality.

Resources

Lifelong Health: Achieving Optimum Well-Being at Any Age Course Guidebook Professor Anthony A. Goodman Montana State University

Related articles

Interchange Blog

Interchange Blog

%d bloggers like this: