HaveHealthNow Blog by Wellness Mike

Sleep is a crucial component for health, performance and daily living. During sleep our bodies repair themselves and our brains integrate new information, organize memories and put learned information into long-term memory. If you have trouble getting enough sleep these tips can help you build better habits: • Limit caffeine, particularly in the afternoon and evening. • Limit alcohol. Especially avoid excessive consumption before bed. • Try to quit tobacco use; nicotine is a stimulant. • Don’t use a computer, cell phone or handheld device in the 90 minutes before bedtime. LED lighting “tells” the brain to stay awake. • Limit television viewing before bed. • Lower the temperature in the house or bedroom before and during sleep. The body likes cooler temperatures. Many sleep doctors suggest lowering body temperature 90 minutes before bedtime. • Take a hot bath 90-120 minutes before bed. • Use the bed only for sleeping, lovemaking, and perhaps reading before sleep. • Nap only 15...

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars. • Ask for whole-wheat bread for sandwiches. • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner. • Ask for salad dressing to be served on the side. Then use only as much as you want. • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce. • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages. • Order an item from the menu instead heading for the "all-you-can-eat" buffet. • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: o Order an appetizer-sized portion or a side dish instead of an entrée. o Share a main dish with a friend. o If you ...

Having moles on your body, even those found to be normal, can more than quadruple your risk of developing melanoma. Moles, or nevi, are clusters of melanocytes, a type of skin cell containing the pigment that gives our skin color. Most moles are benign, but some that appear unusual can turn cancerous. The Skin Cancer Foundation recommends performing montly self-check skin exams head to toe, going in for annual professional skin check-ups, and practicing daily sun protection. Learn early detection by the ABCDE acronym. See my website http://www.HaveHealth for more information on this method. HaveHealth and Live a Healthy Lifestyle !

In about 90 percent of cases, a sore throat doesn’t require a trip to the doctor (or antibiotics to treat it). Most often, they’re related to allergies, viruses (such as a cold virus), dry weather or even acid reflux. Still, a painful, scratchy throat can make eating, talking and sleeping through the night difficult. The next time a sore throat strikes, don’t simply suffer through it. Be prepared with some of these tried-and-true natural remedies that really work to soothe a sore throat. 8. Eat Raw Garlic It’s not the most pleasant solution, but crushing a garlic clove or two (this activates its active compound, allicin) and eating it provides your body with a flood of immune-boosting, anti-microbial compounds that can help fight the infection causing your sore throat. 7. Licorice Root Licorice root is a traditional remedy for sore throat in both Easten and Western medicine.Try gargling with it in liquid extract form, as research shows those who did so prior to surgery had less ...

I found an excellent article I'd like to share..... How to Lose Weight—and Keep It Off by Jennie McCary, MS, RD, LD How do people successfully lose weight and maintain that loss? To answer that question, the National Weight Control Registry (NWCR) tracks successful weight losers--individuals who have lost at least 30 pounds and kept it off for more than 1 year. Common behaviors that these individuals share include monitoring weight and food intake, maintaining a low-calorie and low-fat diet, eating breakfast almost every day, engaging in 1 hour of physical activity daily and limiting television viewing to 10 hours or less per week (NWCR). Here are some tried-and-true weight management methods. 1 . Monitor Weight and Food Intake People who weigh themselves regularly are more successful at weight loss and weight management, as the monitoring process allows them to make adjustments if weight begins to creep back. Since many people grossly underestimate the number of calories th...

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Want to live a longer and better life? Increase your happiness! Contrary to old notions that happiness is shallow or naïve, there is a growing body of evidence that happiness is beneficial for morbidity (risk of illness), survival of illness and longevity (Diener & Chan 2011). Diener and Chan’s research review suggests that high subjective well-being may add 4–10 years of life compared with low subjective well-being (and the years will also be more enjoyable than they would have been for less happy people, the authors note!). So how do you become happier? Mary Monroe, a freelance writer in the Los Angeles area, shares some insights from happiness experts. Exercise Helps “Exercise may well be the most effective instant happiness booster of all activities,” says researcher Sonja Lyubomirsky in her book, The How of Happiness: A Scientific Approach to Getting the Life You Want (Penguin 2007). A review of over 50 studies confirmed that there is sufficient evidence to show th...