Easter Holiday Survival Guide

Happy New Year to you or have I noticed hot cross buns are already on the supermarket shelves!?!

Time does move quickly and sometimes habitats can bog you down so why not follow some really basic things to take you through the year and enjoy the effects for a lifetime.

A good nights sleep

You cannot catch up on sleep, well not if you work all week, some of us are lucky enough to have the opportunity to sleep during the day but the majority of us don’t have that luxury.

Going to bed 2 hours before midnight is worth more to you then going to bed later to raise later, studies have shown two  hours before midnight is worth double after midnight, besides a good night sleep has shown to help with weight loss.

Researchers have found healthy sleep patterns help balance the hormones responsible for craving and over eating, people who are sleep deprived have a greater craving for carbohydrates- rich junk foods. Also the later you go to bed a cycle for more food takes place, we tend to eat again before bed.

Ways to reduce your blood pressure

Naturally the best way to reduce blood pressure is  to avoid conflicts at all time, but not always possible.

Blueberries contain a compound called anthocyanin, which acts as a potent antioxidant and offers protection against blood pressure. Just one serving per week can reduce the risk of blood pressure by 10%, blue berries are great in smoothies, pancakes and breakfast cereals.

Exercise for 30 minutes three times per week also helps

Ways to reduce headaches

Many foods trigger headaches from aged cheese to red wine, keeping a food diary is a good way to monitor your diet and to link which foods is triggering your headaches.
New studies have shown taking Magnesium is closely linked to serotonin, which regulated blood –vessel function, supplements can relax the constricted blood vessels and muscle. (need more here)

Try aromathatherapy
Essential oils such as peppermint, lavender, mandarin, clay sage have an analgesic and anti-inflammatory effect and have to be particularly useful in managing tension headaches.

Mixing two drops of peppermint oil in a teaspoon of olive oil and rubbing it on your forehead and temples. Preferable lying down in a quiet spot, Or place 2 drops of mandarin, lavender on cotton ball and inhale for a few minutes.

Other ways of reducing headaches- Acupuncture, correcting posture (personal training) Osteopath/physio, work related.

Easy ways to Perk up

• Mental rest.

We may have been brainwashed into thinking multi-tasking is king, but new studies have shown that we actually lose focus and concentration when we juggle more than one job at a time. Focusing on one thing at a time has been shown to reduce blood pressure, heart rate and improve memory. The ability to focus on one thing at a time is good for your mental health.

• Social Rest

Chatting around the water cooler with colleagues can reduce stress hormones, depression and the risk of heart disease, spending a few minutes each day connecting to someone like relative or an old friend will also help boost, the social rest techniques is about connecting

• Physical rest

New research as shown then a 20 minute nap during the day helps boosts memory and learning, improves moods, enables you to perform better at work and according to research  can cut heart attack by 37%.
Vitamins why they work

It has been said that vitamins is a waste of money, as they are just flushed down the loo. However for anything to be in the urine in the first place, it needs to be filtered through the kidneys via the bloodstream. The work of vitamins is often the role of a co-enzyme; this is a substance that allows enzymes in the body to do their job.

Tony recommends:

For your quality fruit and vegetable our grocers on Heathfield parade (retravision building) provides us with fresh local produce all year round.  Matts Coolum farm fresh ph 53511510
Solace Massage - Coolum Beach - 0439 464 437
Birtwill Physiotherapy - Coolum Beach, Sunshine Coast, QLD.
MyOsteo Osteopathic Medicine - Michelle  - www.myosteo.com.au