Month: May 2023

10 Tips For The Best Sleep

May 29, 2023 / livefreefromstress.com / 0 Comments

1. LIGHTS OUT BY 10:00 P.M

During sleep you produce a hormone that affects brain function and mood as well as physical endurance and immunity
You can increase your production of this hormone by a factor of fivefold depending on when you go to sleep.
Peak hours for producing this hormone are between 10:00 p.m. and midnight.

2. PULL THE SHADES AND SLEEP IN A DARK BEDROOM

Darkness triggers the production of the sleep hormone melatonin. Melatonin is a hormone released by the pineal gland. It helps your body know when it’s time to sleep and when it’s time to wake up.

3. TURN OFF YOUR COMPUTER AT LEAST NINETY MINUTES BEFORE YOUR HEAD HITS THE PILLOW

The light emitted from LED screens (TVs, computers, smartphones, and video games) produce what’s called blue light. Blue light is interpreted by the brain as daylight. Exposure to high levels of blue light close to bedtime can suppress the production of melatonin.

4. FEEL THE SUNSHINE WHENEVER POSSIBLE DURING THE DAY

The more sun exposure you get during the day, the greater the melatonin
you’ll produce at night.

5. TAKE A WARM BATH RIGHT BEFORE BED

Believe it or not, taking a warm bath actually cools your core body temperature once you’re out of the tub, which allows you to get a deeper nights sleep.

6. SIP A CUP OF WARM MILK BEFORE BED

Warm milk has certain peptides that help lower cortisol (the stress hormone) and support sound sleep.

7. TAKE SHORT NAPS

Don’t nap for more than twenty minutes and don’t take your nap later than mid afternoon, or this may interfere with your ability to fall asleep at night.

8. SLEEP WITH YOUR HEAD TO THE EAST OR SOUTH

Sleeping with the top of the head facing in the southern direction, especially if you have health issues, is very beneficial. These recommendations don’t change in the Southern Hemisphere.

9. AVOID SLEEPING PILLS

Sleeping pills may reduce sleep-onset time and increase hours slept, but they don’t produce deep sleep. That’s why so many
people report having a “hangover” or feeling like a “zombie” the next day. Instead try a herbal remedy

10. GIVE THANKS FOR ALL THE GREAT THINGS THAT HAPPENED THAT DAY

Instead of counting sheep, try counting your blessings.

Managing the symptoms of the menopause

May 8, 2023 / livefreefromstress.com / 0 Comments

The menopause isn’t a health ‘problem’ or illness as such. It is a natural process that happens to almost all women as they age.

The menopause does, however, cause a wide range of symptoms that can be challenging and uncomfortable. Mood swings, depression, vaginal dryness, low sex drive, hot flushes and sleep problems are all common symptoms. As well as directly impacting those assigned female at birth going through the menopause, some symptoms like mood swings and behaviour changes can affect the people close to them too.

Whilst you cannot prevent the menopause, the good news is that there are several ways to manage and treat symptoms. Some people will benefit from hospital treatments, prescribed medication, or mental health support. Whilst for others, simple lifestyle changes could be enough to support their mood and improve any physical discomfort. It’s important to remember that the menopause affects people in different ways – it’s not a one-size fits all approach!

Some women won’t need medical treatment, but making some simple lifestyle changes can help manage milder symptoms before they get worse…

Adjusting lifestyle factors can help…

Speaking to other people who are also going through, or have recently experienced the menopause themselves, can provide a great source of comfort and reassurance. Whilst everybody’s symptoms are different and the impact on their lifestyles will vary, knowing that you’re not alone and that symptoms don’t last forever can make a huge difference.

Eat a healthy diet

Lower oestrogen levels can increase the risk of heart disease as well as osteoporosis (a disease that weakens the bones, increasing the risk of sudden fracture*). Reducing saturated fats and salt will help keep blood pressure lower, and eating calcium-rich foods like leafy greens, milk and low-fat yoghurts can help maintain stronger bones. Vitamin D from oily fish and eggs improves bone health too.

Minimising alcohol, processed sugar and caffeine can help improve heart health and reduce the likelihood of low mood or mood swings too.

Exercise and keep fit

Regular movement, in addition to exercise, can help to manage feelings of anxiety and stress. Plus, weight bearing exercises in particular can improve bone health and reduce the risk of developing osteoporosis, which is a risk associated with the menopause. Keeping up a consistent routine, especially during the dark winter months, isn’t always easy!

Sleep

Lack of sleep can be detrimental to your physical and mental health. Feeling irritable, depressed, forgetting things and making mistakes are all symptoms of being over-tired.

Cutting down on caffeine, especially after a certain time of the day, can help you to achieve a better night’s sleep. Try switching your phone off at a certain time or avoiding screens before bed. Keep your bedroom at a comfortable temperature and consider lighter bedding if you’re experiencing hot flushes. Avoid eating large meals or consuming alcohol close to bedtime and avoid napping during the day if you can. Making these changes will improve your sleep quality.

Over the counter medication such as melatonin can also help. But it’s best to speak to your GP if you feel you’re unable to manage your sleep problems. Read our blog ‘how to get a good nights sleep’ for more hints and tips on improving your quality of sleep.

How to reduce your alcohol intake

May 8, 2023 / livefreefromstress.com / 1 Comment

A new year always brings a flurry of resolutions to lead a healthier lifestyle. Over 300,000 people tried the Dry January challenge in 2023, and many reported that they felt healthier at the end of it.

Sustained consumption of alcohol can lead to higher risk factors for cancer, heart disease, liver disease and strokes. It can also cause accidents, alcohol poisoning and sleep problems, among other issues.

While the UK’s chief medical officers stated in 2016 that no level of regular drinking is considered completely safe in relation to some cancers, reducing alcohol intake is always a good resolution.

1. Identify how much you’re drinking

The NHS recommends that to keep the health risks low, you should drink no more than 14 units per week, spread across at least three days. There are some online calculators that help to convert drinks into units, but a general rule of thumb is a can of lager, beer or cider is 2.7 units, a standard glass of wine is 2.1 units, and a shot of spirits is between 1.0 and 1.4 units.

2. Ride the wave of the new year

Whether it’s hitting the gym, trying to eat more plant-based foods or drinking less alcohol, use the motivation of a new year to power the changes you want to make to your lifestyle.

3. Make small changes first

If you don’t want to cut out all alcohol, restrict your drinking to certain days of the week or only at the weekend. By making small changes, you’ll find them easier to keep up.

4. Don’t do it alone

Tell friends and family what you’re doing so that they can encourage you and rearrange plans to make it easier for you to avoid alcohol when spending time with them.

5. Try 0% options

Alcohol-free or low alcohol alternatives to beer, wine and spirits are becoming more popular and have improved in quality and taste. Between 2016 and 2021, total sales nearly doubled in the UK and there are new options.