Blog - Life Years

ACCEPTANCE OF SELF

Published February 20, 2020 by jjmac80

“Be confident. Too many days are wasted comparing ourselves to
others and wishing to be something we aren’t. Everybody has their
own strengths and weaknesses, and it is only when you accept
everything you are- and aren’t- that you will truly succeed.”

-unknown.

Before continuing, its important to
accept that you are not perfect, but rather perfectly imperfect and
unique. Cut yourself some slack if you make a mistake. Anyone who has
ever tried something new, or tried to quit something unhealthy has
made a mistake. One must offer themselves grace and forgiveness, but
more than that, one must accept themselves for who they are. If you
truly want to be happy, then it will do you no good to spend any
amount of time putting yourself down.

Most of us have things about
ourselves we think could be better. Society and media contribute a
great deal to our image of self. Girls in magazines are airbrushed to
have a particular type of body, the education system caters to a
certain type of mind, success (as our culture sees it) is measured by
our level of income and number of possessions. If you are not slim
and symmetrical, then you are ugly. If you do not make A’s in your
class’s, then you are dumb. If you aren’t raking in the cash and
driving a fancy car, then you are a failure. These are the lies we
are fed from day one; Enough! There is so much beauty around us,
there are so many possibilities, and there are so many definitions of
success. If you are going to make it on this journey, then you have
got to start loving yourself for who you are. That being said, one
should always leave room for personal growth as this is the ultimate
way to add to the depth of your soul and personality, hence the
previous bit on learning.

One can have things about
themselves they wish to improve on and still have acceptance of self.
For example, someone who is trying to lose weight can love themselves
for who they are today, while also working towards the goal of being
a more fit version of themselves. Along the way there will also be
many opportunities for them to practice giving themselves grace when
struggles arise. Someone who may not have a knack for math, but
perhaps possess a passion for art, can accept themselves for their
specific talents and be okay with not having gifts in other areas.
Someone who lives in a tiny house and chooses to live off the land
can be defined as successful. It’s okay to not want the same things
as others and to color outside of the lines. It’s okay to be
different than others as well. In fact it’s good that you are,
because if we where all exactly the same, there would be nothing to
learn from each other and no one to challenge us; therefore there
would be little growth and people in general would become a bore.
There is no other individual that is exactly like you; embrace your
uniqueness.

The other thing we as people do too
much of, is sensor ourselves. It’s almost as if we have a different
personality for everyone we talk to. We are constantly trying to
uphold several images. With your parents you are a certain way, with
your good friends you are another. While at church you may be all
please and thank you, but when at work Monday you may be all shut-up
and fuck-you. It’s exhausting to keep up with being someone or
something you are not. It’s possible to expend so much effort
keeping up images that even you aren’t sure who you really are. As
with all things, there needs to some balance. If there is a group of
people that you are normally quiet with, maybe speak up a little. If
there is a group of people that you are normally outspoken with,
maybe listen a little more. If you find that when around certain
people you are afraid to just be you, then it may be time to think
about finding some people who allow you to be authentic, and who
in-turn are also authentic.

The point here is we must stop worrying so much about what other people think of us; we don’t need to be people pleasers. You don’t need everyone to be happy with you; you need to be happy with you. Start living your life for you, not for others. Start accepting who you are and who you can become, and let go of who you are not.

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FORGIVENESS

Published February 20, 2020 by jjmac80

FORGIVENESS

“There is no love without
forgiveness,

and there is no forgiveness
without love.”

-Bryant H. McGill.

Forgiveness
is a choice. Sometimes the act of forgiving can hurt almost as much
as the wound inflicted upon us in the first place. When we forgive,
it is not always for others; at times it is just for us.

There
are times when another may tread on us, then go about their way
without a single thought as to how they made us feel; it is us who
are left to suffer. It is also us who hold the cure. If an object
pierces your flesh and is left untreated, its likely that you will
remain in a state of pain. The longer it remains, the more your life
will begin to ebb away. At some point you will need to remove the
object to allow the flesh a chance to heal. You will always bear the
scar, this will be a reminder to you; what you choose to learn from
it is up to you.

When we hold on to our anger, it gives us a sense of control. We were not able to control the event that injured us, so we will now rebel against our internal desire to forgive and love as a way to protect ourselves from further harm. However, it is us who will pay the price, not the perpetrator. When we hold on to anger we limit our peace and happiness. Anger, pride, lust, and envy are some of the things that blind us. Forgiveness is about letting go. Forgiving others is similar to bailing water out of a boat; with every bucket of water tossed over the side our vessel begins to rise. Soon, you are able to float above the chaos, continuing down stream the way you were meant to.

Sometimes
we withhold our forgiveness as a way to punish someone else; again it
is about control. We want to keep them from having peace. We want to
wound them, the way they wounded us. What we often fail to realize,
is that we have been poisoned. We are now allowing anger to run our
lives, and we are also allowing others to have power over us. The
only way to break the cycle is to forgive. When we do so, all of the
power over us is released. We are able to move back into a place of
positivity, a place of healing and progress.

Forgiving
others is also an act of love. There will surely be people along the
way who perhaps do not deserve your forgives. It is not up to us to
be the judge of every man or woman. In these cases, it is best to
forgive in order to allow yourself to move on. However, in the case
of relationship forgiveness can be seen as an act of unconditional
love. It can be a way to say to someone, that even though you are not
perfect, I will love you anyway. It is not a show of weakness, but
one of strength. You are not forgiving because you have to, but
because you choose to.

If
you desire forgiveness, then be the type that forgives, and be brave
enough to ask for it. Take responsibility for the things you know you
have done wrong. Most importantly forgive yourself. You cannot have
happiness if you are angry with yourself. If you believe you are
hurting others on purpose, then you should meet that issue with the
power of your will and do that which is necessary to change it. If
you are merely being human and making mistakes like the rest of us,
then you should love yourself, forgive yourself, learn from it, and
move on.

The sooner you put forgiveness into practice, the sooner you can get the water out of your boat, get the object of pain out of your flesh, heal your wounds, strengthen your relationships, and get back to being happy.

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FINDING BALANCE

Published January 22, 2020 by jjmac80

FINDING BALANCE

“The secret to life

is
finding the right balance to everything you do”.

-Unknown.

Balance
is all around us. One merely needs to step out side and have a look
around. The day is chased by the night, and the night is chased by
the day. The seasons lead and follow one another, like four ancient
friends riding a merry-go-round. The trees produce oxygen bringing
life to every breathing creature, and the breath of those creatures
returns to the trees as carbon-dioxide where it is turned back into
oxygen once again. The earth and moon move through space like
professional dance partners keeping time with the song of the
universe and holding each others gaze. There are many more examples
of balance in nature, but what about us; where can we see balance in
our own lives?

When
we think of balance today, we generally think about our schedules.
How do I get the kids to school in the morning, get to work on time,
and then somehow make it back to pick them up in eight hours? How can
I make time to pursue my education, excel at work, and hold down a
committed relationship? These are all good questions, and each of
them certainly have their place, but first there must be balance on a
more basic level. There are four fundamental areas to consider when
seeking balance in our lives; social,
physical,
mental,
and emotional.
Each of them is important to finding our equilibrium, and each is
essential to our happiness.

There
are many aspects of the social self, time with friends, interactions
with coworkers, being part of a church, participating in team sports,
and so on. Anytime you are interacting with one or more other
individuals, you are experiencing your social self. That is, the
person you become when you are with a particular individual or group
of individuals.

The
physical self has to do with your external appearance as well as your
internal health. Many factors play a role in this aspect of self. As
noted in a previous chapter, genetics play a large part, as they
provide the very frame work for your appearance and function, but
there are other factors as well. Diet and exercise, makeup, jewelry,
attire, and hair style can all contribute to this element of self.

The
mental self is vast. It is a medley of everything from our capacity
to learn to our ability to think, process, and reason. It has much to
do with our attitude, self awareness, natural talents, and our
general intelligence.

Finally,
there is the emotional self. This portion of self is complex and can
be quite difficult to master and or understand. It’s possible for
multiple individuals to have different feelings about the same event.
Due to the vast web of social media and other technological
advancements such as texting, many have become detached from their
emotional self. Some choose to bottle their feelings, never allowing
themselves to experience them. While others seek to bury or drown
them by way of drug and alcohol use.

Balance
within each category is crucial. For example; if you choose not to
eat as a way to lose weight and in order to appear healthier, your
internal health suffers and you are if effect out of balance. If you
choose to lose weight through healthy diet and exercise, then you
will be more in balance. If you make the choice to suppress your
sadness so that others will believe that you are happy rather than
experience your feelings and process them in a healthy manner; then
again you will be out of balance and you cannot be truly happy.

It
is equally important to have balance between each aspect of self. If
you spend all of your time focusing on your social self by going to
clubs with friends and getting trashed, it’s likely that your
physical self will suffer as a result of toxins, and poor nutrition.
Your mental self could suffer from lack of sleep, and your emotional
self may experience highs and lows as a negative facet of all of the
above. If you were to focus entirely on your physical self using only
healthy means, you may have balance within that category, but you may
also still be out of balance as a whole. Perhaps you are spending all
of your free time with your headphones in at the gym and your social
life has become nonexistent. Every individuals needs vary to some
degree, and the above examples (while somewhat extreme) are meant to
convey a basic truth. Balance is intrinsically linked to our overall
state of well being. I would also argue that our spiritual
self
is very much something to be examined. While many decisions in life
require nothing more than logic, there are many times when having a
good balance of mind and heart intelligence will lead to the more
satisfactory outcome.

A
simple way to be more intentional about having balance, is to write
down each main element of self and list in each category what you are
doing to improve in that area. Then think about how much time you
give to each of them, and decide if you are content with the way you
are balancing them. If you are not content, or simply feel there is
room for improvement; try to come up with some healthy ways to do so.
If you have been stuffing down your emotions, perhaps consider
counsel or setting some time aside for self reflection. If your
mental state is one of stress, maybe find some ways you can unwind,
like making time for positive physical, or social activities to
relieve said stress and restore your balance.

As I have said before; if you make more time to spend with yourself, building an intrapersonal relationship with you, then you will have a better sense of self and you will be better equipped to recognize when something feels off. Hence you will have the tools needed to correct course and get back to being a happier more balanced you.

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SPENDING TIME ALONE

Published December 31, 2019 by jjmac80

SPENDING TIME ALONE

“Knowing
others is intelligence,

knowing
yourself is true wisdom.”

-Lao Tzu-

No
other individual should ever be responsible for your happiness.
Spending time alone is perhaps one of the most self empowering things
one can do for themselves. When
we are young, we scarcely
know what we want or don’t
want. After some time, and perhaps after
a few negative experiences, we have a better idea of what we don’t
want, but still aren’t quite
sure of what
we do want. Many become stuck in this stage of life. They continue to
choose bad relationships, and fill their space and life with things
and people they thought would make them happy, yet somehow they are
left feeling as if something is missing, or that they should be doing
more with their life. Humans are a social species, and our
success as a species is largely due
to our working together and caring for one-another. However,
spending time alone can be crucial in helping us decide where and how
we fit into society and life as a whole. It also allows us to
plug into a higher sense of self, and establish a better connection
to our soul.

Many
people are afraid to be alone. When spending time alone, we often
have thoughts come to mind that have been buried by the hustle and
bustle of our day to day life. For some, being too busy to think
about the things that have hurt them
is intentional, while for others it is unintentional.
Spending time alone with your thoughts doesn’t have to be
frightening. Your soul uses your personality to get what it needs
from this life. If there are things that you are hiding from, then at
your core you can never really have peace, and therefore you are
effectively
placing an obstacle between
you and your happiness. The
best way to remove the obstruction is to deal with it directly. Some
of the best conversations an individual can have, are the ones they
have with themselves. The next time you are alone, talk out loud with
yourself about the things you are afraid of, and try to come up with
some practical ways to overcome those fears. Sometimes
saying things out loud helps us to see them differently and allows us
to let a little air out of the fear balloon. Talking out loud with
yourself may seem daft to some, but
its a great way to sort out jumbled thoughts, prepare yourself for a
difficult conversation, or even to speak positive vibes into the
universe by stating the things you are thankful for. You
can do this while driving to work, taking a shower, doing
the dishes, or any other time you find yourself alone.

Some
people have never lived alone. They moved out of their parents house
and in with a roommate, then go on to live with a boyfriend or
girlfriend. There’s nothing wrong with doing so, as long as the
individual makes time for self. Even so, some may develop a pattern
of dependency. It’s as if they don’t believe that
they can make it on their
own. Being financially
responsible, doing
the laundry, cooking,
cleaning, keeping
appointments, and so on can seem like daunting tasks if you have
always split those responsibilities with someone else. Nothing
builds self confidence in an individual like knowing you have what it
takes to be self sufficient. If you are single, embrace it. Be
thankful that you are getting some good life experience under your
belt and growing with every challenge you meet. If
you are in a relationship, find time to be alone.

Making
time to reflect and be by yourself is
a great way to find harmony in a world that at times can feel rather
chaotic. There are a number
of ways one can go about spending time with themselves. Going for a
walk or bike ride, meditating, taking a bath and reading a book,
sitting down to a movie and a bowl of popcorn, heading to the lake to
do some fishing or kayaking, or just about anything else you might
enjoy. It’s great to have shared activities with others, but the
more time you spend alone, the more confident you will become, the
more self empowered you will feel, and
the more you will begin to know and trust yourself. Suddenly you will
find yourself having new things to share with others, you will begin
to have a better idea of what you want out of life, and
most of all you will develop a better relationship with yourself.

By spending more time alone, you will gain a firmer grasp of who you are as an individual, the things you used to be afraid will begin to fall away and there will be more room for your happiness.

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The Best Strategies for Boosting Your Overall Health

Published October 29, 2019 by jjmac80

The Best Strategies for Boosting Your Overall Health

Guest article by Jennifer McGregor

Health tips are all over the internet these days, covering everything from exercise to eating right, but there are many ways to focus on your overall wellness that often aren’t covered. Taking time to think about what your body and mind need the most can help you reduce stress and anxiety, boost your energy, and keep you feeling strong and vital even when you have a busy schedule. Consider the little improvements you can make instead of just looking at the big picture. For instance, how does muscle health affect other parts of your body? What can you do to improve your oral health?

Once
you know which areas need a little work, come up with a strategy. The
most important thing to keep in mind is that staying motivated will
be key, so your plan should be realistic.
Think carefully about how you want to proceed before you get started.

Here
are a few strategies for boosting your overall health.

Keep
your smile healthy

Our
oral health plays a big role in the way we feel, but many people are
unaware of how important it is to keep their teeth and gums clean.
Not only does caring for your dental health give you a beautiful
smile, it also prevents major health issues such as heart disease.
Individuals who are living with diabetes need to be especially
careful with their teeth because blood sugar issues can lead to major
dental issues. Regular checkups are essential; if you don’t have a
regular dentist or are looking for a new one, you can use an online
tool to find
a dentist
near you.

Review
your healthcare options

It’s
not easy to take care of yourself when you’re unsure of how to go
about getting a doctor’s appointment or how you’ll pay
for medical care. With health insurance plans changing every year,
it’s very important to stay on top of your healthcare options,
especially if you’re a senior. Older adults have many benefits
available through Medicare, but out-of-pocket costs can be
substantial. A Medigap plan can help cover the costs associated with
your policy, particularly Plans F and G.

Stretch
it out

Good
muscle health is increasingly important as we get older, and it’s
essential to make sure you’re taking care of your body both before
and after you work out. Whether you practice yoga or play a sport,
there are several ways you can get in some stretches
beforehand and as a cooldown method. Make sure you learn how to
stretch properly to avoid injury. Even some simple stretches like
ankle circles, chin tucks, and neck rolls can release
stress
and boost your mood. You can also incorporate tools, such as a
massager
for your feet that will help soothe pain and ease tired soles.

Get
moving

Inactivity
can be just as detrimental to your health as smoking and living with
diabetes, according to a recent
study.
Sitting for prolonged periods of time can be dangerous to your heart,
so get up and move around, especially if your job requires you to sit
at a desk all day. Take short breaks every hour, just long enough to
get your blood circulating, or invest in a stand-up
desk
that allows you to stay upright while you work.

Boosting your health doesn’t have to be time-consuming or stressful. Think about the areas that could use some improvement and consider using tools that will help you reach your goals. By keeping your schedule and lifestyle in mind, you can create a strategy that works for you.

Are Collagen Peptides Right for Me?

Published October 24, 2019 by jjmac80

Are Collagen Peptides Right for Me?

Follow me on instagram @lifeyears_official

WHAT ARE THEY?

Collagen peptides
are derived from bovine, porcine, or marine sources. They are
typically more than 90% protein, and are highly bioavailable (they
have a quick and active effect, as they are easily utilized by the
body) and can be used in topical or supplement form. Their high
nutritional and physiological elements make them an excellent choice
for anyone looking to upgrade their health.

WHAT ARE THE BENEFITS OF COLLAGEN PEPTIDES?

(Improved Skin Quality) consumption of collagen peptides significantly increases skin hydration after 8 weeks, and visibly improves wrinkles after only 4 weeks!! This according to research conducted by the National Center for Biotechnology.

(Joint
Health) When compared to a placebo, collagen peptide consumption
was shown to have obvious therapeutic effects on individuals with
osteoarthritis. It does this by increasing elastin synthesis in both
the tendons and ligaments, allowing for ease of movement and greater
flexibility.

(Gut
Health; repairs and maintains) This wonder
protein source contains high levels of Glutamine. This amino
acid helps by boosting immune cell activity in the gut, which
protects it from inflammation and infection. It has also been shown
to reduce spasms in the intestines.

(Weight
Control) This protein contains Glycine and
Proline, which help to fight inflammation in the intestinal
track as well, but also increase metabolism and breakdown of fatty
foods.

(Bone
Formation) Many people may not realize that the bones are largely
made up of collagen. Supplementation greatly increases the organic
substance of the bone, leading to a higher bone mass density or BMD.

(Heart
Health) Collagen provides structure to your arteries, which are
responsible for carrying blood from the heart to the body.

(Muscle
Growth and Repair) Intake of collagen peptides aid in the
production of muscle proteins such as creatine, and help induce
muscle growth after exercise.

Other
benefits of collagen peptides include-
improved hair and nails, improved
liver function, helps reduce cellulite and stretch marks, assists in
maintaining healthy teeth and gums, and may even be beneficial in
balancing hormones.

WHERE CAN I GET THEM?

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HOW SHOULD I TAKE THEM?

Collagen is almost tasteless, and can be mixed in coffee, teas, or smoothies.

SIDE EFFECTS

Collagen peptides are considered safe for consumption. Some individuals report a bad taste, and sometimes temporary heartburn.

The Secret to Getting More of What You Want

Published September 22, 2019 by jjmac80

The Secret to Getting More of What You Want

What if I told you there was a simple way for you to have more of what you want? What if I told you much of what you experience in life is ordered up by your subconscious mind? Have you ever been in a situation where you saw the possibility of attaining something good, but found that your fear or insecurities where whispering discouraging words to you? (Yeah, she likes you and you could probably have a good time for a while, but you know you’re kind of boring and she would just end up leaving you for someone else.) (You better hope they don’t pick you for the management position because even though you want to earn more money, you likely wouldn’t be able to handle the job.) (Sure you’d like to generate more income, but then you would lose your government benefits and wind up having to pay more for insurance, groceries, and taxes, so what’s the point?)

Here’s another one for you; how many times have you tried to do something or become something, and it became an endless struggle? The key word here is try. Yes we must apply effort to things, and self discipline in doing so is a necessary component, but rather than “try” what if you could just do or simply be? When we “try” to achieve something we immediately create a barrier between where we are now, and where we want to go. If you wanted to start a business for example, it would benefit you more to see yourself as an individual starting a business or even already in that business and growing, rather than someone who is “trying” to start a business. While these differences may seem subtle, the impact of thinking and believing in such a way is profound. The difference in this example is the word trying suggest struggle or difficulty, while doing or being removes this blockage allowing you to get excited about what you are accomplishing. Fear and doubt are low vibrational emotions, whereas excitement and thankfulness resonate at a much higher frequency; emotion is the language of the universe.

Many people today are stuck in a victim mentality. (I don’t have enough. I can’t afford to pay my bills. The world is unfair. We can’t get along. I’m not doing as well as other people. I hate my job. Money is evil.) Moving through life in this way ensures that you will always remain powerless; life happens to you rather than for you. In the Audible book The Awakening Course by Dr. Joe Vitale,https://amzn.to/31K08Z1 it is explained that the first rule of psychology is that whatever you focus on, you get more of. In other words, if you always focus on what you don’t have, that is what you will get more of. If you focus on what you do have, and are thankful for it, then that will be what you get more of. Dr. Vitale does an amazing job of explaining all of this and so much more. Another Important tip from The Awakening Course is to pay attention to what ideas you allow to permeate your personal beliefs. One example given is your television. It’s no secret that the news groups receive higher view ratings when covering stories about disasters. The unbalanced coverage creates a narrative that mirrors the negative thoughts I gave examples for earlier, which confirms your fears and creates more barriers in your life. (Everyone is fighting. The world is in chaos. We’re running out of resources.) Humans are emotional beings. The Latin derivative for the word emotion (emotere) literally means energy in motion. It becomes difficult to focus positive energy towards your goals and projects in life if you allow yourself to be bombarded with such negativity.

Whether we realize it or not, we all have beliefs. Many of those beliefs can be limiting. I’m not talking about religious beliefs, though those too can be a factor. The beliefs I’m talking about are more along the lines of (I’ll never turn pro playing basketball because I’m not tall enough.) the belief here is that only taller individuals can make it in professional basketball. (I can’t earn a higher income because I never went to college.) The obvious belief here is that one needs a college education to achieve a higher level of income. Dr. Vitalle has spent many years helping regular people dispel such limiting beliefs, and has made it his mission in life to share these life changing tips with as many people as possible. He has authored dozens of books, and was featured in the film The Secret, which gives insight concerning the power of the law of attraction. I personally found The Awakening Course to be of great benefit to me. Joe is a very personable guy and speaks in a way that is plain, straight forward, and easy to follow. I have listened to this audible book many times, and will continue to do so going forward as a reminder to myself. It’s often more beneficial to listen to or re-read a handful of books that speak to you so that you may retain every bit of them, than it is to read or listen to dozens and dozens and forget their wisdom.

That being said, Audible books is an amazing resource for those who are working full time, raising kids, going to school, or are just too tired to sit and read. I have included secure links to Audible in this writing. Without a membership, one time purchases of books can be quite expensive. Depending on the devise you’re on you may have to scroll down for cell phone or slide right on a computer, but by clicking the Audible links on this page you can sign up for a free trial. Usually free books are included, some they just give you, and others you choose. You do have to put in your information to get the free trial, but as long as you get rid of it before the trial is up, you will never be billed. It is so worth taking for a spin. If you’re like me you will find that there are so many other interesting Audible books to hear. People are the happiest when they are learning and growing as an individual. Say good bye to silly radio jockeys and listen in your car! Put your ear buds in and clean house, do art, work on your truck, take a bath, or whatever your heart desires while learning something new. I love to keep a note pad close so I can write things down. I believe in doing things that ad value. This is what my web page is about, and why I choose to share my thoughts on the things I do. With so many negative voices, I want to be one that is positive. If you do try the free trial and listen to The Awakening Course,https://amzn.to/31K08Z1 I’d love to know what you thought of it. Please feel free to leave me a comment. Remember to scroll down for the secure Audible link and promotion. Thanks for reading! Hope you enjoy!

The Importance of Sleep! What Happens When We Don’t Get Enough.

Published February 2, 2019 by jjmac80

The Importance of Sleep! What Happens When We Don’t Get Enough.

Brandon Peters M.D. author of Insomnia Solved https://amzn.to/2GihowJ and speaker at Stanford University discusses the Importance of sleep in this Life Years guest article. Brandon is a leading expert in the area of sleep and one of the great minds of our time. I feel very fortunate to have him share his thoughts with all of us. Please click the link above to check out his new book. Thank you all so much for your support; both Dr. Peters and myself greatly appreciate it! Hope you enjoy this article.

Sleep: Pillar of Health and Well-being

By Brandon Peters, M.D.

Sleep is a pillar of health. With nutrition and exercise, it supports the optimal function of the body and mind. Poor sleep diminishes well-being and can precipitate and even worsen chronic medical conditions like weight gain, hypertension, and diabetes. How do sleep disorders like insomnia and sleep apnea undermine health?

The Vital Role of Sleep

In the past century, we have begun to more fully understand the importance of sleep to health. It is not a state in which the body shuts down. On the contrary, our very health is restored with sleep of sufficient quality and quantity.

There are two recognized states of sleep: rapid eye movement (REM) and non-REM sleep. REM is when the mind is active but the body remains paralyzed. Memory is consolidated. Learning is reinforced. Vivid dreams flood the mind, like movies in which you participate.

During non-REM sleep, which constitutes upwards of 3/4 of the night, the body is repaired. Growth hormone is released during slow-wave sleep. This predominates in the first few hours of the night. Physical conditioning, muscle growth, and important physical repairs occur then. Athletic performance is enhanced by adequate sleep. In addition, the brain’s tissues are cleansed as metabolic byproducts are cleared by the glymphatic system.

Sleep needs for adults range from 7 to 9 hours. Inadequate sleep can quickly lead to symptoms of sleep deprivation.

When Things Go Amiss

If you need 9 hours of sleep to feel rested, but you only get 8 hours, you will be sleep deprived. This can lead to important changes that affect health.

With acute sleep deprivation, there can be hormonal changes. Increased cortisol levels may provoke insulin resistance, contributing to high blood pressure and diabetes. Appetite-regulating hormones are disturbed. Ghrelin levels increase, stimulating appetite. Leptin levels decrease, also increasing appetite and weight gain.

Beyond the effects on weight regulation, there are other impacts. Sleep deprivation contributes to:

Excessive daytime sleepiness
Poor concentration
Short-term memory problems
Mood changes (anxiety, depression, or irritability)
Hallucinations
Paranoia
Physical pain
Poor performance, errors, and accidents

Not sleeping enough may provoke these symptoms. Unfortunately, sleep disorders may also have an impact. Insomnia and sleep apnea are two conditions that deserve special attention.

Insomnia is defined as difficulty falling or staying asleep. If it occurs at least 3 nights per week for more than 3 months, it is termed chronic insomnia. It may take someone with insomnia more than 30 minutes to fall asleep. After waking, as much time or more may be spent lying awake at night. Severe insomnia can result in hours spent tossing and turning. Some people feel like they haven’t slept at all for extended periods. Chronic insomnia may affect about 10 percent of the population. The resulting loss of sleep can contribute to the symptoms of sleep deprivation.

Obstructive sleep apnea is the other major sleep disorder that should not be overlooked. It is often associated with snoring. It may lead to fragmented sleep, undermining its quality. Witnessed pauses, gasping, excessive daytime sleepiness, frequent urination at night, teeth grinding, night sweats, and morning headaches may also be present. The condition requires testing to identify, and may be missed by the affected person and his or her bed partner. If sleep is of poor quality, no matter how much is obtained, an evaluation by a board-certified sleep physician is indicated.

Finding Solutions to Improve Sleep

Fortunately, there are ways to improve sleep to avoid the effects of sleep deprivation. Ensure that you are meeting your individual sleep needs. Protect your bedtime, go to bed feeling sleepy, spend enough time in bed to meet your sleep needs, and keep a consistent sleep-wake schedule. Try to get 15 to 30 minutes of sunlight upon awakening, every day, to reinforce your circadian pattern.

For those with insomnia, consider participating in a cognitive behavioral therapy for insomnia (CBTI) program. This 6-week education course can be guided by a psychologist, and online programs and books also exist. It is the most effective treatment for chronic insomnia and teaches a set of skills that can improve sleep for a lifetime.

If other symptoms are present, or if sleep deprivation persists, seek evaluation and testing with the help of a sleep physician. If a sleep disorder is identified, appropriate treatment may be the key to finally getting the healthful rest that your body and mind need to function at their best.

Brandon Peters, M.D., is a double board-certified neurologist and sleep medicine physician who practices at Virginia Mason Medical Center in Seattle. He is the author of Insomnia Solved https://amzn.to/2GihowJ, an online CBTI program and book available through Amazon. He is also an adjunct lecturer at Stanford University, the birthplace of sleep medicine.

My Secret to Learning and Bettering Myself

Published January 24, 2019 by jjmac80

My Secret to Learning and Bettering Myself

I just wanted to take a minute with this post and share something with all of you that has really been awesome for me. I live a very busy life; I own and operate a small distributing business 7 days a week year round. I am a single father of 3 kids, and have a household to run. I also am committed to working out 3 to 4 days a week, and I created Life Years as a way to help others get healthy as well. I love to read and research, as I believe personal growth is paramount to an individuals happiness. However, as you can imagine it is often difficult to find the time. This is what I wanted to share with all of you. One of my secrets is listening to audio books! There is so much information available in audio form these days, its amazing! Some of you may know, that I am an affiliate with Amazon, and because of that I am able to pass along special offers from time to time. This is one of those times, it cost you nothing, yet you have so much to gain. Right now Audible Books is offering a free trial, with free books included; just click the link to check it out https://amzn.to/2T5oWXc Its so great! I listen when I’m driving, when I’m cleaning, and when I’m working on other projects. I love squeezing in some knowledge or having someone paint some word pictures in my brain while I get other things done. When I’m learning about things, I often keep a notebook nearby so I can write things down that I want to remember, but I can always listen to it again as well; bonus! I personally am sick of negative news on TV and radio, and social media that causes us to compare our lives with those of others. Its been shown time and time again that people are the happiest when they are experiencing personal growth or making progress in some way. You could have everything you ever wanted, but if you don’t set new goals and do something to take action towards those goals, its likely you will be unhappy. With this post, like all of my others, I don’t link in products that I have not personally tried. I only link to the things that have really worked for me, and that I believe will also be helpful to you. If you have ever thought about trying Audible Books, now is a great time since you will also get some free books! If you don’t like it, get rid of it!!! I hope you at least try it, and if you do, I hope that you love it!! Enjoy!

P.s. I have also included a link to this offer at the very bottom of all of my other articles as well, under the comment and subscription blocks; trying to hook up as many people as I can while the offer is available.

The Benefits of Black Cumin Seed Oil

Published January 14, 2019 by jjmac80

The Benefits of Black Cumin Seed Oil

It’s no secret to most of us by now that ancient civilizations had special knowledge of plants and herbs, and what ailments they were useful for. It may however surprise many to know that a good deal of these natural remedies have been researched in modern times and have actually held up to their claims. Just how these discoveries were initially made is a bit of a mystery, and while rational thought would tell us that it must have been a long process of trial and error, many ancient cultures claimed the information was given to them by their sky gods. As a result, many of these medicines were held in very high esteem and even made their way into religious writings. One such herb is the amazing Black cumin seed or Nigella sativa, which is pressed into an oil. This plant goes by many different names such as Melanthion as mentioned by Hippocrates, and Curative black cumin as mentioned in the book of Isaiah within the Bible. It has been used as a cure all in many cultures of the past including India, China and all throughout the middle east. In fact, when archaeologist Howard Carter opened the sealed burial chamber of King Tutankhamen in 1923, one of the items discovered among the ancient relics was black cumin seed. There have also been writings found in which Cleopatra herself attributes her beauty to the use of this oil as a facial cleanser. Even the Prophet Mohammed is quoted as saying “Use this Black seed, it has a cure for every disease except death.”

So what is it about this plant that makes it so useful? Black cumin seed oil is quite high in essential fatty acids, especially omega 6 and 9. Also contained within this mighty oil are extremely powerful phytonutrients Nigellone and Thymoquinone. It is anti-inflammatory, anti-viral, anti-fungal, anti-bacterial, anti-microbial, and has even been found to be effective as an anti-histamine.Traditionally it has been used in the treatment of all things bronchial, such as coughing, pneumonia, and congestion. It has also been used to aid in wound healing, Rheumatoid arthritis, psoriasis, digestive issues, parasites (such as worms), renal disorders, cardiovascular health, acne, lowering blood pressure, candida, and on and on. In the case of heart health, studies have shown the thymoquinone present in the oil acts by relaxing arterial walls and increasing oxygenation in the heart itself. The same is true in the lungs where the oil works as a bronchial dilator. It also relaxes the tissues of the digestive system, allowing better processing. All of these actions are anti-inflammatory; inflammation is the root of most diseases, and so its no wonder this oil plays such a large role in treating so many of them. Black seed oil has also been shown to assist the immune system and may re-sensitize the many cells of the body to the insulin being produced by the pancreas, making it potentially beneficial to those with type 2 diabetes. Some claim to have increased mental clarity with regular use of this herb as well, though I have not seen many studies in this area. It would seem to make sense though if the reason for one’s mental fog had to do with inflammation. The Greeks did use it to relieve headaches, and many today rely on it for ridding themselves of migraine pain, but further study is needed.

As for my own experience, I have used it in the case of cough and chest congestion and found that it definitely cut down on the time it took my body to overcome these problems. Most recently, I had a cough that had been lingering for around three weeks or so, and while it wasn’t extreme and I felt fine otherwise, it just would not go away. I began taking 1 teaspoon of the oil twice a day, and by the third day my cough was gone! My daughter, who had been coughing for a couple months straight due to having Mono found that her cough went away after a few days of taking the oil twice a day as well. That was a huge deal for her as you can imagine. Having a lingering cough for so long was keeping her from going out to eat, enjoying time with her friends, going to the movies, and even interrupting her sleep. Better sleep by the way is something else many users of this oil have reported; many claiming it cured their insomnia. 1 teaspoon once or twice a day is really all that is needed to maintain good health, but most of the medicinal benefits have been found when an individual works their way up to 2 tablespoons a day. Here are links to a couple of the brands I use and which have the highest levels of thymoquinone (TQ).https://amzn.to/2AMCzU5 .https://amzn.to/2SXpezy .

While this oil has been proven both scientifically and anecdotally to be extremely beneficial, I would recommend an individual taking it long term also consider taking a good omega 3 supplement, as too much omega 6 in absence of omega 3 has also been shown to increase inflammation. This is one reason why grass fed beef is so much better for people than corn fed, as corn fed contains a 20 to 1 omega 6 to omega 3 ratio which is a recipe for inflammation. A 3 to 1 ratio is ideal, and this can be found in grass fed. Wild caught salmon is my personal favorite source of omega 3 though it tends to be seasonal, and therefor hard to find year round. Don’t even get me started on the problems with farm raised. These are some Omega 3 supplements I know, use and trust. https://amzn.to/2M8vemi .https://amzn.to/2VQnw4A .

On a final note I would warn anyone taking blood pressure medication to exercise caution and check with their Doctor before taking said oil as it has been shown by itself to lower blood pressure and also to work synergistically with medications which could cause an extreme effect.

Thanks for reading! I strongly recommend the use of Black seed oil to anyone looking to better their health.