Remedies to Help You Feel Calm and Relaxed!

The area between the shoulder blades tends to get pretty tight and tense, particularly when your work involves sitting for a large portion of the day. Yet, while this area can be a minefield for knots, stress and tension, these moves and techniques can help dissipate the tension, helping you feel calm and more relaxed.

Method 1: Remedies to Stretch and Release Tension in the Upper Back

 

 

1. Use your hands: Place your hands behind your back, one on top of the other. Press your hands into your spine as far up as they will go. Stretch backwards, while doing so, leave your hands pressing into your spine. You should hear some satisfying cracks. 

 

2. Sit in a chair with a short back: Sit in the chair and slide toward the edge of the seat until the back of the chair touches the area of the back you feel most tense. Cover your forehead with your palms. Exhale slowly. As you do so, allow your head and shoulders to sink down behind the chair. Offering your upper back a satisfying deep stretch and a couple of cracks.

 

3. Stand up against a corner of a wall: Take your arms behind you, squeezing your shoulder blades. This stretch will help release tension in your back, with a few, gentle cracks. 

Method 2: Use a Medicine Ball

 

1. Release tension in your middle back: Sit on an exercise ball and slowly walk your feet out. Lower yourself on the ball, with your back resting over it. Completely relax. Then slowly move yourself forward and back allowing the ball to rest on different parts of your back.

 

2. Release tension in your upper back: Kneel in front of the exercise ball and slowly roll the ball forward, until you're feel as though you have stretched out your entire spine. With the ball in front of you, allow your upper and middle back to relax and sag for a bit.

 

3. Release tension in your lower back: Lay your chest and abdomen on top of the exercise ball. Slowly roll forward. Your toes should touch the ground, but keep your knees high. Allow your arms to hang loosely around the ball and relax the muscles in your back. 

Method 3: Get Assistance from Someone Else

 

1. Lay on a firm surface with your arms at your sides. Keep your elbows bent and hands on either side of your head. Keep your head to one side.

 

2. Get a quick rub down to help you relax.

 

3. Their hands should be at either side of your spine, their fingers pointed toward the sides of the body. 

 

4. As they gently push down and forward, exhale

 

5. They should start in the middle of the back and move upward little by little. They should find a spot that will produce a few, good cracks. 

Method 4: Deep Stretches to Release Tension

 

1. Spinal twist: Sit down on a mat, keep your spine straight and your legs flat on the ground. Bend your right knee and take your foot to the outside of your left knee. Keep your left leg extended on the ground. Take your left elbow to the outside of your right knee and your right arm behind you. Hold for a couple of breaths and slowly release, repeating on the other side.

 

2. Full body stretch on the bed: Lie down on your bed. Allow your shoulders, neck head and arms to hang off the edge of the bed. Relax and slowly let your upper back and arms sink towards the floor. Hold, sliding your shoulder blades farther and farther off the edge of the bed. When you feel comfortably stretched round your spine, in a forward fold, take your hands to your feet.

 

3. Rocking stretch: This stretch helps loosen the muscles in the spinal column. Lie down on a mat, bringing both knees to your chest, hugging them with your hands. Rock forward and backward on the mat, building momentum as you go. Feel each piece of your spine on the mat as you rock back and forth.

 

4. The floor crack: Lay down on your spine on hard flooring. Keep your arms stretched out and your knees bent, feet flat on the floor. Your lower spine should be against the floor. Interlock your fingers at the back of your head and push your head forward till your chin reaches your chest. Press firmly into your chest. Note that this posture should not hurt, if it does, apply less pressure.

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Make Your Own Natural Toothpaste!

Any dentist will tell you that brushing your teeth is a very important part of your daily routine, since it keeps your teeth in top form and helps you maintain good oral hygiene. However, what they don’t often tell you is that many common toothpaste brands contain ingredients that may damage your health in the long-run.

Store-bought toothpaste often contains sodium hydroxide, titanium dioxide, synthetic dyes, artificial sweeteners, triclosan, sodium lauryl sulfate, and sodium fluoride, and each of these has been shown to be harmful to the body if ingested. However, the most dangerous offender of all is fluoride, which has been proven to present a whole range of complications.

 

That’s why I decided to stop buying toothpaste once and for all, and to start making it myself instead. Making your own toothpaste isn’t as hard as it sounds, and is just as effective as any store-bought brand, without the harmful additives. I find that my own concoctions tend to taste much better as well, and I always keep a selection handy so that I can vary the flavor from one day to the next.

Here are 6 of my favorite natural toothpaste recipes:

1. Simple Toothpaste

Ingredients:

• 1 teaspoon of baking soda
• 1/2 teaspoon of finely ground sea salt
• Some water
• Peppermint, citrus, or clove oil

Process:

1. Add the baking soda, sea salt, several drops of water, and a few drops of essential oil to a small bowl, and mix them well until a thick paste forms.
2. Scoop the toothpaste onto your toothbrush, and then brush your teeth.
3. Keep making and using this simple toothpaste on a daily basis.

2. Coconut Toothpaste

 

Ingredients:

• 6 teaspoons of baking soda
• 2 tablespoons of warm coconut oil
• 1/4 teaspoon of hydrogen peroxide
• Peppermint, citrus, or clove oil

Process:

1. Add baking soda, hydrogen peroxide, coconut oil, and an essential oil to a bowl then mix well until a fine paste forms.
2. If the mixture is dry, add some coconut oil; If it is runny, add a bit of baking soda.
3. Store the toothpaste in an opaque container.
 

3. Baking Soda Toothpaste

Ingredients:• 2 tablespoons of baking soda
• 4 tablespoons of coconut oil
• 1 tablespoon of xylitol powder
• Trace minerals
• Peppermint essential oil
• Clove or cinnamon essential oil

Process:

1. Put the baking soda and xylitol powder into a bowl.
2. Add 30 drops of trace minerals and 20 drops of each essential oil to the bowl and mix well.
3. Store your homemade natural toothpaste in a glass jar.
4. Add a few drops of water to the mixture if it begins to dry out.

4. Vegan Toothpaste

 

 

Ingredients:

• 4 tablespoons of baking soda
• 2 teaspoons of vegetable glycerin
• 1/2 teaspoon of guar gum
• Peppermint, citrus, or clove oil
• 8 tablespoons of water

Process:

1. Put the baking soda, vegetable glycerin, guar gum, and water into a pot, then cook over low heat and stir for 5 minutes.
2. When the mixture becomes paste-, let it cool.
3. Add some essential oil to the paste.
4. Store the toothpaste in a sterile jar at room temperature.

5. Bentonite Clay Toothpaste

Ingredients:

• 4 tablespoons of bentonite clay
• 4 tablespoons of coconut oil
• ½ teaspoon of sea salt
• Peppermint essential oil
• Filtered water

Process:

1. Add the clay, coconut oil, and sea salt to a small bowl and mix well.
2. Add 1 tablespoon of filtered water to the mixture and cream the ingredients together with a spoon back until it becomes consistent.
3. Add 10 to 15 drops of peppermint oil to the paste and mix again.
4. Store the toothpaste in an airtight container and use daily.

6. Advanced Natural Toothpaste

 

Ingredients:

• 2 tablespoons of bentonite clay
• 3 tablespoons of xylitol powder
• 4 Tablespoons of warm coconut oil
• Trace minerals
• Cinnamon and clove essential oils
• Water
• 30 drops concentrate trace minerals

Process:

1. Put the bentonite clay and xylitol powder in a bowl and mix it all well.
2. Add coconut oil, 30 drops of trace minerals, 20 drops of each essential oil, and 3 tablespoons of water.
3. Mix until smooth, then add some water if necessary.
4. Store the toothpaste in a glass jar and use it every day.

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Guide: How To Sleep Well As You Age!

Just as our bodies change as we age, so do our sleeping patterns. You may find yourself becoming sleepy earlier, waking up earlier or sleeping less deeply. While these sleeping habits are to be expected, others such as disturbed sleep, waking up tired every day and other symptoms of insomnia are not a normal part of the aging process. Nevertheless, with these tips you can overcome any age-related sleep problem and get a good night's rest in the process.

Why getting enough sleep as you age is important

A good night's rest among older adults is important as it helps improve concentration and memory formation. It also enables the body to repair any cell damage that has occurred throughout the day, refreshing your immune system and thus preventing disease. Not getting enough or good quality sleep at night could result in depression, attention and memory problems as well as excessive daytime sleepiness. What's more, insufficient sleep can lead to serious health problems including an increased risk of cardiovascular disease, diabetes, weight problems and also breast cancer in women. 

 

How many hours of sleep you need

 

Sleep requirements vary from person to person, but most adults require anywhere between 7.5 to 9 hours of sleep per night. How you feel in the morning, however, is more important than the amount of hours you get at night. If you're not getting enough sleep, you'll ly wake up with a feeling of not being rested, or you may feel tired throughout the day. 
The following tips will help you get a better idea of how to improve your sleep at night:

Tip 1: How sleep changes as you age

 

As you age, your body produces lower levels of growth hormone, decreasing your need for deep sleep. When this happens, your body is producing less melatonin, meaning that you'll ly experience more fragmented sleep causing you to wake up more often during the night. Here's what you should do:

•    Go to sleep earlier in the evening and wake up earlier in the morning;
•    Take more time in bed at night to get the hours of sleep you need, or take a nap during the day. 

While sleep problems occur occasionally, if you experience the following symptoms regularly, you may be dealing with a sleep disorder:

•    Have trouble falling asleep although you feel tired.
•    Have trouble getting back to sleep after you have awakened.
•    Don't feel refreshed after a night's sleep.
•    Feel irritable or sleepy throughout the day.
•    Have difficulty staying awake when sitting still, watching television or driving.
•    Have difficulty concentrating throughout the day.
•    Rely on sleeping pills or alcohol to help you fall asleep.
•    Have trouble controlling your emotions. 

Tip 2: Identifying what is causing your sleep problems

 

Under most circumstances, insomnia is caused by underlying but very treatable causes. So, identifying all the possible causes, will enable you to treat your symptoms accordingly. Look out for the following signs: 

•    Are you feeling stressed?
•    Are you depressed or feeling emotionally flat or hopeless?
•    Do you suffer from chronic anxiety or worry?
•    Have you recently gone through a traumatic experience?
•    Are you taking any medications that may be affecting your sleep?
•    Do you have a health problem which is interfering with your sleep?

While emotional and psychological effects may affect your sleep, other common problems include: 

•    Poor sleep habits and sleep environment: Irregular sleep hours, consuming alcohol before bed and falling asleep with the television on may all have an impact on your sleep. Make sure that your room is comfortable, dark and quiet too. 
•    Pain or medical conditions: The need to urinate frequently, feeling in pain, arthritis, asthma, diabetes, osteoporosis, nighttime heartburn and Alzheimer's can all interfere with your sleep and should therefore be discussed with your doctor. 
•    Menopause and post menopause: Hot flashes and night time sweats that arise from menopause can interrupt your sleep. Post menopause may also contribute to interrupted sleep. Try improving your daytime habits and pay particular attention to your diet and exercise. 
•    Medications: The combination of drugs as well as their side effects can impair your sleep. If your medication is causing you sleeping problems, speak to your doctor. 
•    Lack of exercise: A sedentary lifestyle can cause you to feel sleepy. Engage in regular aerobic exercises to counteract the problem. 
•    Lack of social engagement: Engaging in social activities can keep your activity up and prepare your body for a good night's rest. Join a seniors group or take an adult educational class if you have more time on your hand. 
•    Lack of sunlight: Sunlight can help regulate your melatonin and sleep-wake cycles. Make it a point to get at least two hours of sunlight each day. 

Tip 3: Improve your sleep habits

 

Addressing emotional issues will help improve your sleep environment. Try experimenting with the following to determine specific changes that work best to improve your sleep:

•    Don't read from a backlit device at night: Portable electronic devices such as iPads, should be avoided before bedtime. At most, opt for an eReader that is not backlit and one that does not require additional lighting. 
•    Your bedroom should be quiet, dark and cool and your bed, comfortable: Noise, light and heat can also cause health problems. A sleep mask can be used to block any light. 
•    Limit your bedroom space only for sleep and intimacy: Your bedroom should not be the room you work in, watch tv in, or use a computer. Your brain should think of your bedroom for sleep and romance only. 
•    Clocks should be out of view: Just as light can disrupt your sleep, anxiously watching the minutes tick by is bound to cause you sleep problems at night. 
•    Maintain a consistent routine and sleep schedule: Ideally go to bed and wake up at the same time every day. 
•    Block out snoring: If it's what's keeping you up. Try earplugs, a white noise machine or sleep in separate bedrooms.
•    Develop a soothing bedtime ritual: Take a bath, play music or practice relaxation techniques meditation and deep breathing to help you wind down. 
•    Take a nap if you feel the need: Naps as short as five minutes may be enough to improve your alertness and certain memory processes. Most people get a good enough nap from 15 to 45 minutes. Anything longer than that can cause you to feel groggy. Napping too late in the day may also disrupt your nighttime sleep. 

Tip 4: Use diet and exercise to improve your sleep

 

Diet and exercise may have a big impact on how well you sleep at night. Bear in mind the following tips:

•    Limit caffeine late in the day.
•    While it may seem alcohol makes you sleep, it will actually disrupt sleep. So, avoid any alcohol so late in the day.
•    Have a light snack, including crackers, cereal and milk, yogurt or warm milk.
•    Avoid big meals and spicy foods before bedtime, particularly if they cause you indigestion or discomfort.
•    Limit the amount of liquid you drink before bedtime. 
•    Exercise regularly to overcome sleep problems.
•    Aerobic activity is especially useful as this form of exercise releases chemicals in your body, promoting a restful sleep. Furthermore, according to one study, aerobic exercise resulted in the most dramatic improvement in quality of sleep, including sleep duration for middle-aged and older adults who have been diagnosed with insomnia. 

•    Swimming may also help you sleep better at night. Swimming laps is a gentle and effective way to build up fitness and is great for joints and weak muscles. 
•    Cycling or running is another form of beneficial exercise to help you sleep better at night. Engage in these activities outdoors or on a stationary bike or treadmill. 

Tip 5: Reduce mental stress

 

Stress and anxiety that has built up throughout the day may interfere with your sleep at night. Learn how to let go of your thoughts and worries with these helpful tips:

•    Keep a journal and write down all of your worries before you go to sleep.
•    Check off tasks completed on your to-do lists, listing your goals for tomorrow then let the thoughts go. 
•    Listen to some calming music.
•    Read a book that makes you feel relaxed.
•    Ask your partner to give you a massage.
•    Talk face to face with a friend about what is troubling you.

Remember also that while it is normal to wake briefly during the night, if you're having trouble falling asleep bear in mind the following tips:

•    Don't stress: Stressing over the fact that you can't get back to sleep will make your body stay awake. Focus on the feelings and sensations in your body instead.
•    Relax: Relaxation should be your goal, rather than sleep. You can also try methods such as deep breathing or meditation without having to get out of bed.
•    Do a non-stimulating activity: If after 15 minutes you still cannot get to sleep, get out of bed and do something non-stimulating, such as reading a book. 
•    Postpone worrying: If you wake up feeling anxious, make a brief note of it on a piece of paper and postpone your worrying thoughts to the next day.
 

Tip 6: Talk to your doctor about your sleep problems

 

If the aforementioned techniques do not help with your sleeping problems, you ought to talk to your doctor. To help them better understand your situation, take a sleep diary with you - listing when you consume alcohol, caffeine and nicotine, keeping track of your medications, exercise, lifestyle changes and recent stresses. Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment.

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