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5 Benefits of Unplugging for the Holidays + 5 Tips

AHA Publisher — Thu, 23 Dec 2021 08:00:06 +0000

Kissairis Munoz via Dr. Axe – The onslaught of family, friends and social events that occurs during the holidays is enough to make even the most social person want to sneak away and enjoy some alone time. However, if your idea of relaxing during the festive madness translates into checking in on Facebook, drooling over Insta-worthy photos or playing a marathon video game session, it might be time to back away from the electronics and start unplugging for the holidays instead. Benefits of Unplugging Unplugging for the holidays is more than just sticking your smartphone or other tech devices into another room for a few hours. Instead, it’s about making a concerted effort to give your brain a break and allow yourself to enjoy life’s smaller pleasures: the company of loved ones truly enjoying a meal without first snapping photos of it even just having some mental downtime If that sounds a little hokey for you, there are actually scientific benefits to disconnecting and plugging back into real life: 1. Say Goodbye to Nomophobia Does putting down your phone give you FOMO? If so, you’re not alone. About half of American adults check their phones numerous times an hour — in fact, nearly one in 10 Americans has used his or her phone during intimate moments! Welcome to the world of nomophobia, or the fear of being without your smartphone. Reducing your screen time means you’ll have less time to waste on things like cat videos and more to spend on things you’ve been putting off because you “have no free time,” like baking more, trying out a new hobby or just unwinding with a good book. It might take some time to get used to, but soon you’ll find yourself keeping your phone switched off more than on. 2. Reduce Anxiety If you’re already stressed, too much tech time can make you feel more anxious and increase levels of depression. The pressure of waiting for a new like, the seemingly endless social media scrolling — it can eventually take a toll on mental health. Luckily, unplugging for the holidays can reverse those effects. Because anxiety can lead to a host of side effects, from headaches and trouble sleeping to an elevated heart rate, which can lead to heart disease, seize any opportunity (or these handy natural stress relievers) to decrease it! You’ll feel better, and your body will thank you, too — as will your family members, who will appreciate the more cheerful you! 3. Your Brain Will Focus Better Do you find yourself switching between apps, talking on the phone while playing computer games or simply trying to listen to that story your partner is telling you while checking tomorrow’s weather? All that multitasking is doing things to your brain, and they aren’t good. See, our brains aren’t actually designed to multitask, and we don’t actually do it. What happens instead is that our minds just shift focus super quickly, losing cognitive function in the process. In fact, people who multitask tend to be more stressed and impulsive than their one-track-mind counterparts, likely because multitasking can increase production of the stress hormone cortisol along with adrenaline. Shutting off your technological tempters will allow you to practice mindfulness and give all your attention to what’s happening in front of you, whether it’s playing with your nieces and nephews or enjoying that delicious bite of apple pie. You might notice that you remember small details a bit better, as your brain is able to focus on the task at hand and process info more quickly. 4. Get More Sleep Watching Netflix in bed or checking your email one last time is ruining your shut-eye. The screens on your favorite gadgets emit a blue light. To your brain, blue light is the same as daylight and acts to stifle the production of melatonin. That’s a big deal, because melatonin is the hormone that’s responsible for setting our sleep-wake cycles, or circadian rhythms. This makes it harder not only to fall asleep, but fall into the deep sleep that our bodies need to properly refresh. The importance of sleep cannot be overstated. In fact, missing sleep can take years off your life. It can also lead to increased weight gain, up your chances of getting sick and affect your mood negatively. Luckily, unplugging can help improve your sleep. You might find your memory improving, as sleeping seems to help new concepts “set” in the brain. Getting enough Z’s also reduces inflammation in the body, lowering your risk of everything from heart disease to diabetes. 5. Feel Happier and Healthier with Loved Ones While too much together time might be what’s driving you to seek the comforts of technology, it might be time to get cozy. Spending time with your friends and family actually improves your health. It turns out the more shy and lonely you feel, the likelier you are to be addicted to your smartphone. In addition, people without strong relationships increase their risk of dying prematurely by 50 percent, which is greater than the effect of obesity or physical inactivity. Unplugging for the holidays gives you an opportunity to nurture those relationships that are important to you and reconnect, while increasing longevity. Not bad! 5 Tips for Unplugging for the Holidays Ready to unplug but not sure how? These tips will help you have a tech-free holiday and enjoy the benefits of unplugging for the holidays. 1. Get Everyone on Board It’s a lot easier to stay away from your smartphone if everyone else you’re with follows suit. Let family and friends know you’d like to do a digital detox during your time together. Have everyone turn their phones off, then collect them and keep them in a separate room. 2. Pre-plan Activities The day might seem boring if everyone’s phone is taken and there’s no plan for entertainment. Pre-empt this, and design a list of activities everyone can get involved in. From making popcorn and watching a movie to going on a hike, baking cookies or playing board games, you’ll be surprised by how much fun you can have together. 3. Keep Your Phone Out of the Bedroom at Night Invest in an alarm clock, and keep your phone out of the room when you’re getting ready to sleep — ideally, you’ll turn it off at least an hour beforehand. You’ll steer clear of the blue lightthat can keep you awake and won’t start your day with a social media blitz. 4. Take Time to Unwind Whether it’s reading a book or taking a hot bath with essential oils, take time to enjoy life’s little pleasures sans technology. 5. Practice Yoga Yoga changes your brain in a variety of ways, and they’re all for the better! With all the extra time you’ll have from your digital detox, you’ll have time to unroll a mat and get your namaste on. To read the original article click here.

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Relieve Your Anxiety With Oils of This MEDICINAL Flower

AHA Publisher — Tue, 21 Dec 2021 08:00:48 +0000

Michelle Marks via NaturalHealth365 – Lavender flowers and their oil are famous for their use in aromatherapy and massage sessions. While there are not many studies on lavender flowers or their oil, most studies show a positive correlation between the use of lavender and anxiety relief in patients. In contrast, Western medicine tends to use benzodiazepine drugs to “treat” patients with generalized and persistent anxiety that is also accompanied by nervousness. Unfortunately, these drugs cause can fatigue and have the potential to be abused – hence the demand for natural and safe alternatives like lavender is on the rise. Study Reveals That Inhaling Lavender Oil Can Help to REDUCE Your Blood Pressure and Heart Rate A 2012 study that investigated the effects of lavender oil on the brain’s activity – including nerve and mood response in humans – revealed the positive effects of lavender. The participants of the study were grouped into two, one group inhaled lavender oil, while the other used a ‘base oil.’ The results of this study are of significance because researchers measured parameters such as blood pressure, heart rate, and skin temperature to arrive at a conclusion. Subjects that inhaled lavender oil showed a marked drop in their blood pressure Subjects that inhaled lavender oil showed a marked drop in their blood pressure, heart rate, and skin temperature indicating a decrease in autonomic arousal. In terms of mood responses, those who inhaled lavender oil showed increased activity of theta (4-8 Hz) and alpha (8- 13 Hz) of the brain’s electric signals. In addition, these subjects reported being more active, relaxed, and fresher than the subjects that inhaled base oil – clearly indicating that lavender not only relaxed the subjects but also improved their mental alertness. How Does Lavender Aromatherapy Lower Anxiety? Both in vitro and in vivo studies indicate many possible mechanisms by which lavender decreases anxiety. Lavender oil improves the expression of GABA-A receptors in cells in test tube studies and has also been shown to inhibit glutamate binding in the brain. Glutamate is a powerful excitatory neurotransmitter, which when present in high levels interferes with sleep patterns and induces anxiety in patients. Furthermore, lavender also contains a high amount of linalyl acetate – which exerts a relaxing effect, key to decreasing anxiety. A study was done to assess the mood, alertness, and brain response of 40 adults receiving three minutes of aromatherapy using a relaxing odor (lavender) and stimulating odor (rosemary). The group that got lavender therapy was less depressed, more relaxed, and performed better in math computations with more accuracy after therapy. The rosemary group showed increased alertness while the accuracy of math was not the same. The researchers of the study concluded that lavender does play a significant role in improving anxiety – especially via relaxation and inhibiting symptoms of depression in patients. How Should I Choose Lavender Oil? The bioactive constituents of lavender are linalool, linalyl acetate, 1,8-cineole B-ocimene, terpinen-4-ol, and camphor. However, the relative level of each of these constituents varies depending on the type of species. Be sure the lavender oil you choose has linalool at a higher concentration. Ideally, a good quality product is distilled and processed immediately after harvesting. After production, the resultant oil should be stored in a tightly closed, darkened glass container and in a cool and dark place avoiding chemical degradation. Lavender oil has no potential for drug abuse or sedating side effects and appears to be an effective and well-tolerated alternative to benzodiazepine drugs to improve anxious thoughts. However, lavender should be used cautiously or avoided in patients with known allergy to lavender. Clearly, if you’re experiencing mental or emotional stress – lavender may help. Inhaling a few drops of this medicinal oil may provide the relief you’ve been looking for. Sources for this article include: NIH.gov NIH.gov NIH.gov NIH.gov To read the original article click here.

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How Breathwork Can Help Heal Trauma & Reduce Physical Inflammation

AHA Publisher — Mon, 21 Dec 2020 08:00:38 +0000

Dr. Will Cole via Dr. Caroline Leaf – Take a deep breath. Chances are you feel a lot better. While many of us recognize that we feel better after taking a deep breath, not a lot of us understand why we do. But the thing is, the mind-body connection is very real and as a functional medicine practitioner, it is my job to bridge the gap between mental and physical health. Breathwork is one tool that has been utilized over the years to naturally bring awareness back to the present moment while also tangibly alleviating stress, anxiety, and a variety of other health problems. What might seem like a new-age practice, breathwork actually has a lot of scientific evidence to back up its use in the wellness world. Let’s take a deeper look at how breathing can play a role in elevating your overall health. What Is Breathwork? Breathwork is a type of practice that involves intentionally changing the way that you breathe through a variety of controlled practices. There are many different ways to practice breathwork, each designed to achieve their own unique outcome. Breathwork can also be a very spiritual practice with roots in a lot of yogic traditions. However, breathwork has been utilized by many in the natural health world regardless of their religious or spiritual beliefs. Benefits of Breathwork 1. Improves lung health Deep breathing exercises can help maintain healthy oxygen levels but they also expand your lung capacity similarly to exercise. This can be especially important during cold and flu season and for older populations who are more susceptible to pneumonia and other lung problems. 2. Lowers blood pressure Your vagus nerve travels from the base of your brain down into your abdomen and researchers suspect that deep breathing stimulates the vagus nerve. This is important considering activation of the vagus nerve has been shown to help lower blood pressure and heart rate. 3. Calms inflammation Breathwork has been shown to have some incredible anti-inflammatory capabilities. Studies have shown breathwork can decrease pro-inflammatory cytokines such as TNF-alpha and IL-6 along with an increase in anti-inflammatory cytokines such as IL-10. 4. Reduces stress Your vagus nerve also influences your parasympathetic nervous system (PNS) which is responsible for restoring balance in the body after periods of stress. By stimulating that through breathwork you are increasing parasympathetic tone while also lowering cortisol levels – the body’s stress hormone. 5. Helps you refocus Under stressful conditions, breathing gets shallower, which further perpetuates stress and anxiety. Breathwork brings you back to the present moment by allowing you to pause so you can refocus on the situation at hand in a calmer state. 6. Aids in PTSD recovery Certain types of breathwork practices such as diaphragmatic breathing have been shown to be an effective treatment for PTSD long-term. Types of Breathwork While there are a lot more breathwork practices you can do, these are three of my all-time favorites for their specific benefits. These are great beginner practices to help you get started if you are new to breathwork. 1. 4-7-8 breathing 4-7-8 breathing is incredibly simple and you can do it anywhere such as while you’re cooking or at work. To start, breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. This type of breathing has been shown to: Reduce asthma symptoms Reduce fatigue Bolster stress management Reduce hypertension Reduce anxiety Reduce aggressive behavior Improve migraines 2. Box breath Also known as square breathing, this more forceful breathwork practice became popular with Marines and athletes for its ability to help you feel relaxed while still giving you a boost of energy. Start by inhaling through the nose for 4 seconds, hold your breath for 4 seconds, exhale from your mouth for 4 seconds, and end by holding your breath for 4 seconds. You will repeat this four times. 3. Diaphragmatic breathing Many people don’t realize that in healthy lungs, the diaphragm does most of the actual work when breathing. Therefore it’s important to focus on strengthening your diaphragm for optimal lung health. To practice diaphragmatic breathing, lie flat on the floor with one hand on your chest and the other on your stomach. Breathe in through your nose for 2 seconds, making sure your stomach expands rather than your chest. Next, purse your lips and exhale for 2 seconds while pressing on your stomach. Repeat a few times. Breathwork is a great tool to incorporate into your daily routine since it can be done anywhere without any expensive equipment. Tune into your body and let your breath calm your mind while improving your overall health. To read the original article click here. For more articles from Dr. Leaf click here.

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