https://www.istorya.net/forums/blog.php?21410-aubz_0716 en Wed, 15 Jul 2026 02:09:27 GMT vBulletin 300 https://www.istorya.net/forums/images/metro/blue/misc/rss.jpg https://www.istorya.net/forums/blog.php?21410-aubz_0716 https://www.istorya.net/forums/entry.php?2729-These-Are-The-Best-And-Worst-Sleep-Positions-For-Your-Health Wed, 13 Jul 2016 06:52:31 GMT These Are The Best And Worst Sleep Positions For Your Health by: Gail Johnson Getting plenty of sleep is one of the most basic steps people can take when it comes to being healthy. And the way you position your body in bed can have a huge impact on your slumber – as well as your overall health. The best position to sleep in is on your back — as long as snoring isn’t an issue. “This keeps your head, neck, and back aligned,” says sleep consultant Alanna McGinn, founder of Good Night Sleep Site. An added bonus: when you lie on your back, you improve the health of your skin, with gravity working in your skin’s favour. “Sleeping on your back will not only eliminate the morning puffiness, but you’ll also avoid those sleep lines from your pillow, which can take longer to fade as you age” McGinn says. “It’s a natural facelift for your skin.” Lying on your back also helps prevent acid reflux, since it’s less likely for digested substances to come back up when the stomach is below the esophagus. The next best way to go? Sleeping on your side in the “lateral” position. According to a 2015 study published in the Journal of Neuroscience, side sleeping is good for your brain, and may help protect against neurological disease. The brain’s glymphatic pathway clears harmful waste, a contributor to the development of neurological disorders, especially during sleep. Using brain scans of rodents, researchers found that the side position could prove to be the best position for the brain-waste clearance process. “It is interesting that the lateral sleep position is already the most popular in humans and most animals—even in the wild—and it appears that we have adapted the lateral sleep position to most efficiently clear our brain of the metabolic waste products that built up while we are awake,” University of Rochester researcher Maiken Nedergaard said in a release. Experts suggest placing a firm pillow between the knees to prevent the upper leg from pulling the spine out of alignment and to reduce stress on the hips and lower back. When it comes to picking sides, the left is the best. Women who have had kids know this, because their doctors inform them during pregnancy that it helps promote blood flow. As McGinn puts it, “it makes it easier for the heart to pump downhill” and “helps circulation back to the heart.” There are other reasons the left-hand side is where it’s at. “Sleeping on your left side is the better side to sleep on as facilitates lymphatic drainage, supports better elimination, supports healthy spleen function, encourages proper digestion, and helps bile flow more freely,” McGinn says. Sleeping on the right side, meanwhile, can have the opposite effects. Be sure to be as straight as possible during side sleep. If you’re curled up too tightly in the fetal position (with your knees up to your chest), it can restrict breathing in the diaphragm, according to the Arlington, Va.-based National Sleep Foundation People who sleep on their stomach find themselves in the worst position of all. “It goes against the natural curve of your spine and can put strain on your neck,” McGinn says. That can cause numbness, tingling, pain and irritated nerves. Sleeping on your tummy also forces the neck to be in a rotated, tight position, which can compromise your breathing and circulation. If you must sleep on your stomach, the National Sleep Foundation suggests lying face-down to keep the upper airways open—rather than with your head turned to one side—with your forehead propped up on a pillow to allow room to breathe. Source: https://sg.style.yahoo.com/these-are-the-best-and-worst-sleep-positions-for-134656542.html These Are The Best And Worst Sleep Positions For Your Health
by: Gail Johnson

Getting plenty of sleep is one of the most basic steps people can take when it comes to being healthy. And the way you position your body in bed can have a huge impact on your slumber – as well as your overall health.

The best position to sleep in is on your back — as long as snoring isn’t an issue.

“This keeps your head, neck, and back aligned,” says sleep consultant Alanna McGinn, founder of Good Night Sleep Site.

An added bonus: when you lie on your back, you improve the health of your skin, with gravity working in your skin’s favour.

“Sleeping on your back will not only eliminate the morning puffiness, but you’ll also avoid those sleep lines from your pillow, which can take longer to fade as you age” McGinn says. “It’s a natural facelift for your skin.”

Lying on your back also helps prevent acid reflux, since it’s less likely for digested substances to come back up when the stomach is below the esophagus.

The next best way to go? Sleeping on your side in the “lateral” position.

According to a 2015 study published in the Journal of Neuroscience, side sleeping is good for your brain, and may help protect against neurological disease. The brain’s glymphatic pathway clears harmful waste, a contributor to the development of neurological disorders, especially during sleep. Using brain scans of rodents, researchers found that the side position could prove to be the best position for the brain-waste clearance process.

“It is interesting that the lateral sleep position is already the most popular in humans and most animals—even in the wild—and it appears that we have adapted the lateral sleep position to most efficiently clear our brain of the metabolic waste products that built up while we are awake,” University of Rochester researcher Maiken Nedergaard said in a release.

Experts suggest placing a firm pillow between the knees to prevent the upper leg from pulling the spine out of alignment and to reduce stress on the hips and lower back.

When it comes to picking sides, the left is the best. Women who have had kids know this, because their doctors inform them during pregnancy that it helps promote blood flow. As McGinn puts it, “it makes it easier for the heart to pump downhill” and “helps circulation back to the heart.”

There are other reasons the left-hand side is where it’s at.

“Sleeping on your left side is the better side to sleep on as facilitates lymphatic drainage, supports better elimination, supports healthy spleen function, encourages proper digestion, and helps bile flow more freely,” McGinn says.

Sleeping on the right side, meanwhile, can have the opposite effects.

Be sure to be as straight as possible during side sleep. If you’re curled up too tightly in the fetal position (with your knees up to your chest), it can restrict breathing in the diaphragm, according to the Arlington, Va.-based National Sleep Foundation

People who sleep on their stomach find themselves in the worst position of all.

“It goes against the natural curve of your spine and can put strain on your neck,” McGinn says. That can cause numbness, tingling, pain and irritated nerves.

Sleeping on your tummy also forces the neck to be in a rotated, tight position, which can compromise your breathing and circulation.

If you must sleep on your stomach, the National Sleep Foundation suggests lying face-down to keep the upper airways open—rather than with your head turned to one side—with your forehead propped up on a pillow to allow room to breathe.

Source: https://sg.style.yahoo.com/these-are...134656542.html ]]> aubz_0716 https://www.istorya.net/forums/entry.php?2729-These-Are-The-Best-And-Worst-Sleep-Positions-For-Your-Health https://www.istorya.net/forums/entry.php?2713-7-of-The-Best-Things-to-Do-When-You%C2%92re-Feeling-Anxious Tue, 28 Jun 2016 02:34:04 GMT 7 of The Best Things to Do When You’re Feeling Anxious by: Nicole Tone Figuring out what medications best help you and your anxiety is probably a work in progress with your doctor, the way it is with mine. But I like to have other tools in my anxiety toolbelt other than just medication. It’s great to have a well-rounded self-care plan, because sometimes I don’t want to rely solely on my medication to feel better — I like to feel like I’m in control of my anxiety, and just in case other people feel the same way I do, I wanted to share some of my anxiety coping mechanisms. Here are seven of my favorite (and most helpful!) things to do when I’m feeling anxious: Watch an episode of something. I have certain shows that are like comfort foods for me. The Blacklist, House of Cards, and Grey’s Anatomy are like a warm, heavy blanket and give me a break from what’s going on in my own life. Just a pro tip: if you’re anything like me, avoid Orange is the New Black because once I start one episode I can’t stop until the rest if the season is over (or really any show that I haven’t seen before, because just like a good book, once I’m hooked I can’t stop). Coloring. Setting aside the laptop, iPad, and cell phone is a GOOD thing and, let’s be honest, is a big part of where my anxiety comes from. So I’ve taken up adult coloring books. For me, anything with mandalas is helpful in easing me away from anxiety. With this, having all of the colored pencils is nice but can still be overwhelming. I’ve taken to using self-sharpening colored pencils because the packs are smaller and minimizes pencil shavings. Use the Calm Me app, or guided meditation in general. I discovered this app this week and have been using it daily. Meditating on my own wasn’t working; I wasn’t able to focus, let alone bring myself down from a panic attack. With the guided meditations provided for free, I’ve been able to re-focus. Using a lavender pillow. I have lavender everything in my house. Lotion, bubble bath, dried and hanging in my kitchen, and growing in my herb garden. But the heavy neck pillow I bought (that can be heated, too!) has really helped a ton. I’ll heat it up while I’m working to help me focus, or put it on my pillow on my bed to help calm myself down before bed. Exercise. For me, it’s yoga (closed poses) and horseback riding. Focusing on my breathing, on staying balanced, or on controlling a 1200 lb animal helps create distance between me and my trigger. In an office and can’t just throw yourself in downward dog? Take a walk if you can, even if it’s just around the building. Walk to the bathroom and back. Hand massages and/or palm pushes. You don’t need to go to the nail salon to get a good hand massage. Start with pushing your palms together (you can even do this at your work desk!) and focusing on the pressure. If that doesn’t help, start massaging the palm of one hand with your thumb on the other hand. Write. Write down what you’re worried about. Keep a private Tumblr account, a journal, a notebook — something that’s private and just meant for you so you can just let go. Write about anything. Write about what’s triggered you, about what you’ve accomplished that day. Make a list of what you need to do and prioritize it. Let your thoughts out in a constructive and healthy manner. Maybe these will help you and maybe they won’t. But making steps towards helping ourselves is a good thing especially when anxiety can be so incredibly crippling. Source: https://sg.style.yahoo.com/news/7-best-things-feeling-anxious-185447603.html 7 of The Best Things to Do When You’re Feeling Anxious
by: Nicole Tone

Figuring out what medications best help you and your anxiety is probably a work in progress with your doctor, the way it is with mine. But I like to have other tools in my anxiety toolbelt other than just medication. It’s great to have a well-rounded self-care plan, because sometimes I don’t want to rely solely on my medication to feel better — I like to feel like I’m in control of my anxiety, and just in case other people feel the same way I do, I wanted to share some of my anxiety coping mechanisms. Here are seven of my favorite (and most helpful!) things to do when I’m feeling anxious:
Watch an episode of something.

I have certain shows that are like comfort foods for me. The Blacklist, House of Cards, and Grey’s Anatomy are like a warm, heavy blanket and give me a break from what’s going on in my own life. Just a pro tip: if you’re anything like me, avoid Orange is the New Black because once I start one episode I can’t stop until the rest if the season is over (or really any show that I haven’t seen before, because just like a good book, once I’m hooked I can’t stop).
Coloring.

Setting aside the laptop, iPad, and cell phone is a GOOD thing and, let’s be honest, is a big part of where my anxiety comes from. So I’ve taken up adult coloring books. For me, anything with mandalas is helpful in easing me away from anxiety. With this, having all of the colored pencils is nice but can still be overwhelming. I’ve taken to using self-sharpening colored pencils because the packs are smaller and minimizes pencil shavings.
Use the Calm Me app, or guided meditation in general.

I discovered this app this week and have been using it daily. Meditating on my own wasn’t working; I wasn’t able to focus, let alone bring myself down from a panic attack. With the guided meditations provided for free, I’ve been able to re-focus.
Using a lavender pillow.

I have lavender everything in my house. Lotion, bubble bath, dried and hanging in my kitchen, and growing in my herb garden. But the heavy neck pillow I bought (that can be heated, too!) has really helped a ton. I’ll heat it up while I’m working to help me focus, or put it on my pillow on my bed to help calm myself down before bed.


Exercise.

For me, it’s yoga (closed poses) and horseback riding. Focusing on my breathing, on staying balanced, or on controlling a 1200 lb animal helps create distance between me and my trigger. In an office and can’t just throw yourself in downward dog? Take a walk if you can, even if it’s just around the building. Walk to the bathroom and back.
Hand massages and/or palm pushes.

You don’t need to go to the nail salon to get a good hand massage. Start with pushing your palms together (you can even do this at your work desk!) and focusing on the pressure. If that doesn’t help, start massaging the palm of one hand with your thumb on the other hand.
Write.

Write down what you’re worried about. Keep a private Tumblr account, a journal, a notebook — something that’s private and just meant for you so you can just let go. Write about anything. Write about what’s triggered you, about what you’ve accomplished that day. Make a list of what you need to do and prioritize it. Let your thoughts out in a constructive and healthy manner.

Maybe these will help you and maybe they won’t. But making steps towards helping ourselves is a good thing especially when anxiety can be so incredibly crippling.

Source: https://sg.style.yahoo.com/news/7-be...185447603.html ]]> aubz_0716 https://www.istorya.net/forums/entry.php?2713-7-of-The-Best-Things-to-Do-When-You%C2%92re-Feeling-Anxious