Have You Ever Heard Of BEDITATIONS?

Here is an interesting Article by Latham Thomas on BEDITATIONS.

Sleep and me? Let’s just say we have a complicated relationship. I’ve tried gravity blankets, sleep drinks, magical lotion, digital lamps, futuristic bracelets…you name it, I’ve probably given it a go. I’ve had some success with melatonin supplements and lowering the temperature in my bedroom, but with a busy work schedule and three weeks and counting before my wedding, I can’t even remember the last time I got six straight hours of sleep.

So I was intrigued (and relieved) when I found “Beditations,” a collection of guided nighttime meditations by Latham Thomas—a doula, best-selling author and creator of the holistic lifestyle community Mama Glow. By meditating for a few minutes every night, Thomas promises us that you will “become grounded in your resting state and soar in your waking life.” Sounds like a plan, Latham. 

On especially stressful nights, I’m guilty of listening to podcasts (or, um, Full House reruns) to drown out my thoughts as I fall asleep—and surprise, it’s never been especially helpful. So for two weeks, I played a Beditation on my phone as I snuggled in bed instead. And while traditional meditation tends to make me feel fidgety and restless, the combo of lying down with Thomas’s soothing voice completely distracted me from the task at hand (i.e., falling asleep).

The first half of the “Beditations” album is a loving, self-care boot camp for poor sleepers, talking us through everything from the best sheets (breathable, organic cotton) to the ideal atmosphere to help you unwind before bed (a well-ventilated room and no screens—sorry, Uncle Jesse). The next half of the series is split into two parts: physical body Beditations, which focus on body scans and releasing tension, and spiritual Beditations, which are a metaphysical, almost hypnotic experience. While I hope to eventually fully immerse myself in the headier stuff, I found myself going back to the physical body Beditations because I hold tension in my shoulders and sometimes wake up with headaches.

The verdict after two weeks? Instead of stressing on getting to sleep as fast as possible and worrying that it isn’t happening as quickly as I’d like, my Beditations practice has helped me understand sleep as a gentle healing process to nurture my body. By “surrendering to self-care,” as Thomas puts it, I began to lay the groundwork for a restful, productive night’s sleep, rather than knocking myself out with a quick fix. Will Beditations put you to sleep instantly? Maybe not. But will it help you see your sleep routine in a whole new light? Definitely.

Article by Latham Thomas, Mama Glow (Via Pure Wow)

Top Tips To Help You Look Like You Actually Slept 8 Hours.

1. Firm Up

When applied topically, caffeine tightens up the skin. Place cool, moist black-tea bags on your eyes for five minutes or use an eye cream that contains caffeine.

2. Stimulate Circulation

         Placing metal spoons in the refrigerator overnight can help minimize puffiness

         in two ways: 1) The cold temperature helps tighten swollen skin and 2) using the 

         rounded side to massage your eye area (from inner to outer corner) 

         helps jumpstart lymphatic drainage, since fluid can pool under your eyes while

         you sleep. 

         On that note: Make sure your pillow props your head up enough that you're not 

         lying flat; that's when fluid doesn't circulate properly, leading to the 

         gathering of under-eye bags in the first place

3. Stay Hydrated

The effects of alcohol can contribute to swelling and puffiness even under your eyes. Here's why: Drinking causes your blood vessels to widen and can even result in slight leakage from said swollen vessels, hence the reddish cast to your skin and overall puffiness. So, stick with the ol' one-cocktail-to-one-glass-of-water ratio to minimize waking up puffy. 

4. Limit Your Salt Intake

The American Heart Association recommends no more than 2,300 milligrams (aka one teaspoon) a day, since salty foods can lead to swelling everywhere. To minimize the effects of sodium, load up on vitamin B-rich foods (like spinach) and foods that contain potassium, like bananas, sweet potatoes, and cantaloupe, since they can all help reduce bloating. And for more ways to lessen your salt intake.

5. Apply Hemorrhoid Cream (Seriously)

Sounds gross, but the main ingredient — phenylephrine — constricts blood vessels and helps shrinks your under-eye tissue, says dermatologist Audrey Kunin, founder of Dermadoctor. Apply a bit to the puffy area and wait for it to work its magic — just be careful not to get it in your eyes!

6. Focus the Attention Elsewhere

A quick solution for under-eye bags is to draw the attention away from the area. Meaning, choose another part of your face to play up, so the focus is directed to, say, your lips by defining them and filling them in with a bold color.

7. Swap Cucumbers Slices for Potatoes Slivers

Yes, this works and here's why: Potatoes contain a skin-lightening enzyme called catecholase that helps brighten your skin over time. To road-test this theory, lie back with a thin slice of potato over each eye, leaving them on for 10 minutes to allow the juice to seep into your skin. Do this twice a week to start evening out your tone

8. Take an Antihistamine

If you notice dark circles cropping up during allergy season, ask your doctor if you should try taking an antihistamine or using allergy-relief eyedrops, says Robert Mirsky, an ophthalmologist in New Jersey. "Allergens cause swelling in the vessels under your skin, and rubbing your eyes can bruise those same vessels, resulting in a darker shadow."

9. Upgrade Your Eye Cream

The newest eye creams tackle any kind of under-eye sitch you can think of — all you have to do is remember to reapply daily.

10. In a Pinch? Conceal...

The secret to covering up dark circles? Using a yellow- or peach-based concealer in a shade slightly darker than you'd normally reach for to neutralize the purple shadow under your eyes, says Klein.

Article Source - Carly Cardellino, Cosmopolitan.

How To Improve Your Sleep And Manage Your Migraine.

The relationship between sleep and migraine is complex and cyclical. Does a migraine cause a night of terrible rest? Or is it the other way round? It’s difficult to know for sure. Nearly half of migraine attacks happen between 4am and 9am**, says Simon Evans, chief executive of Migraine Action. But nobody knows exactly why.

What we do know is that migraine affects all sufferers differently, and so we all need as much advice – and as many tips – as possible.

TECHNICAL DIFFICULTIES

Blue light, emitted by electronic devices like mobile phones and tablets, wakes up your brain. By interfering with the hormones your body releases that encourage you to sleep, it tricks your grey matter into thinking you need to be awake, says Brennan. Quick fix: switch it off. Avoid anything that emits blue light for at least an hour before you go to bed. Lack of sleep is a well-known migraine trigger and exposure to tech late at night is one of our society’s most common, and costly, mistakes. Switch off the Netflix. It’s science. Not rocket science.

SOUND THE ALARM

Put your phone down (see above!). But, more importantly, leave it in another room to the one you sleep in. Fail to do so and, if and when you wake in the night, you’ll be tempted to check the time – and from there it’s a tiny step down the rabbit hole: Twitter notifications; emails; the millions of other notifications cascading through the internet and on to your three-inch screen. Suddenly, it’s 6am – and you haven’t slept a wink. Both sleepless nights and being fatigued can trigger migraine. Grab a non-electronic alarm clock which emits no light – the more old school the better – and wake up like your parents did in the days of yore.

BRUSH IT OFF

Particularly if you’re having issues with your sleep, it’s worth developing a 30-minute wind down routine before bed. This might include a bath – which can help to induce drowsiness (and is also just a very pleasant thing to do). Without wishing to sound like your mother, you should also brush your teeth, but it’s not a great idea to make your two-minute dental assault the last thing you do before sleep: the bright lights of the bathroom will wake you up. Instead, make teeth brushing the start of your wind down, and if you fail to drop off quickly read a book – not an e-reader! – until you feel yourself slipping away.

KEEP YOURSELF REGULAR

As previously stated, we’re not your mum, but we do advise you to give yourself a bed time. And stick to it. Through repetition – even at weekends, we’re afraid – your body will learn when to get drowsy and when it’s time to wake up. Bed at 10.30. Up at 6.30 with the lark. Every day – and, yes, that includes Sunday. No, really. Trust us, it works.

SEE THE LIGHT

At night time, you want your bedroom to be as dark as possible - good solid curtains can essentially double as black out blinds. In the morning, give your brain a little helping hand by turning on bright lights as soon as you can after you wake. Or, better yet, invest in a dawn simulator alarm clock, which will slowly get brighter and ease you from slumber more kindly than the shriek of your alarm. Finally, even if you’re really busy at work, ensure you head outside for your 30 minutes of sunshine every day. We know it’s cloudy. Do it anyway.

DRINK AWARE

Everyone knows too much caffeine is the simplest way to guarantee a sleepless night, but few are aware of just how damaging to your shuteye an afternoon espresso hit can be. Shirk any form of caffeinated beverage for a minimum of six hours before you turn in – but don’t cut out your Starbucks habit entirely. For some people going cold turkey on coffee can be a trigger factor for migraine. A coffee or three in the morning is fine. Mid-afternoon cut ‘em out. And that includes espresso martinis: alcohol might help you get to sleep faster, but the quality of your slumber will be significantly reduced.

For more information about living with migraine, please visit Migraine.org.uk

Article Source - Women's Health

Top Tips For Better Skin

Top Tips For Better Skin

1. Consider Your Water

And tailor your skin-care products accordingly. “Soft water doesn’t remove soap well, so it can leave a residue on your skin,” says Susan H. Weinkle, an assistant clinical professor of dermatology at the University of South Florida, in Tampa. If your water is soft, use face and body cleansers sparingly (no more than a nickel- or quarter-size amount, respectively). Hard water, on the other hand, doesn’t allow washes to lather easily, prompting you to use even more cleanser, which can cause dryness. Gentle, nonsoap formulas, which aren’t meant to lather, can minimize this, says Carolyn Jacob, a dermatologist in Chicago

2. Drink Green Tea

“If your complexion is red or blotchy, this tea’s anti-inflammatory properties can be soothing,” says Andrea Cambio, a dermatologist in Cape Coral, Florida. “Iced is best because hot beverages can worsen redness and other symptoms of rosacea.” Another benefit: The epigallocatechin gallate (EGCG) in green tea may help prevent the collagen destruction that leads to wrinkles as well as sun-induced DNA damage in the skin (think lines and discoloration), according to some experts. Consider subbing tea for your morning mug of coffee.

3. Keep Stress in Check

It takes a toll on nearly every part of your body, including your skin. In a study conducted at Stanford University, researchers found that during exam time, students who felt stressed had more severe acne breakouts than did those under less pressure. That’s because stress increases the body’s production of hormones such as cortisol, which can make skin oilier and decrease its ability to fight off acne-causing bacteria, says Lisa Donofrio, an associate clinical professor of dermatology at the Yale University School of Medicine. To keep that frazzled feeling under control, regularly practice stress-management techniques, like yoga, deep breathing, and meditation. This “can help conditions such as acne, psoriasis, rosacea, and seborrhea,” Donofrio says.

4. Improve Your Air Quality

Avoiding smoky environments is smart, since “just being around smoke can lead to the release of free radicals that damage skin and hasten aging,” says Diane S. Berson, an assistant clinical professor of dermatology at the Weill Medical College of Cornell University, in New York City. Other indoor pollutants can adversely affect skin, too. Change the air filter in your furnace regularly, and if you cook with oil, use the fan over your range. Also keep in mind that dry indoor air can dehydrate skin and make fine lines more noticeable. Run a humidifier in your bedroom to minimize these problems.

5. Switch to Plain Toothpaste

Those with tartar-control ingredients or added flavors, like cinnamon, may contribute to a common skin condition called perioral dermatitis. It looks like pimples, redness, and scaling around the mouth, says Donofrio. Use a basic paste instead, like Crest Cavity Protection Toothpaste.  Note: If you suffer from this problem, see a dermatologist for antibiotics to clear it up.

6. Watch Sun Exposure Indoors

Yes, you read it right: UV rays (in particular UVA rays) can penetrate the windows in your home and office and cause wrinkling and brown spots. The same goes for car windows: Studies have found higher rates of skin cancers on the side of the face and upper body that  is more exposed when you’re driving. Cancers aside, “many people have more wrinkles and sun damage on that side of their faces, too,” notes Donofrio. Make protection a no-brainer by always wearing a moisturizer with SPF. 

7. Monitor Your Dairy Intake (If You Have Acne)

Research from the Harvard School of Public Health found that teenage girls who consume a lot of milk are almost 30 percent more likely to have acne than those who drink less, and experts believe the same holds true for adult women prone to serious breakouts. Surprisingly, skim milk seems to be a worse offender than whole milk. Scientists don’t understand exactly why milk products can lead to acne, but some surmise that the natural hormones present in dairy may be to blame, says Leslie Baumann, a dermatologist in Miami Beach, Florida, who notes that even organic milk can cause breakouts. Cottage cheese, instant breakfast drinks, and sherbet are also linked to acne. While cutting back on dairy won’t solve a pimple problem single-handedly, it may make a difference for those who suffer severe breakouts, say experts. (If you go this route, be sure you’re getting enough calcium from other food sources, such as leafy greens, or consider taking a supplement.)

8. Pay Attention to Your Cleanser

It may sound counterintuitive, but if you have dry skin, your choice of face wash may be even more important than your moisturizer. “A nonsoap cleanser is ideal because it helps replace the moisture barrier in the skin,” Donofrio says. “Consider it a preventive approach,” adds Berson. “You can use your cleanser to avoid dryness, eczema, and psoriasis rather than just treating these issues when they flare up.” Use a good, inexpensive, and natural one.  That said, applying a moisturizer after you cleanse is still smart. And if you’re using an acne medication, wait 10 minutes after you wash to minimize irritation.

9. Choose Water-Based Hair Products

Some conditioners, as well as pomades, volumizers, and styling creams, contain oils or waxes that can clog pores and create acne, especially on the forehead, the back, and the hairline. Even if you’re careful to avoid getting them on your skin, they can run down your face and body as you shower and when you sweat, or be transferred by your pillowcase while you sleep. Instead, look for water-based formulas and avoid those containing mineral oil, beeswax, or microcrystalline wax. 

10. Check Your Medicine Cabinet

Some oral contraceptives, antibiotics, fertility drugs, and antiseizure medications can bring on breakouts, says Jerome Litt, a dermatologist in Beachwood, Ohio. Antihistamines, diuretics, and some antidepressants can cause dry skin. And certain antibiotics, diuretics, and diabetes treatments can make you vulnerable to sun damage. “If you find your skin is reacting more while you’re taking a particular drug, talk to your physician,” says Litt. “He or she may be able to either lower the dosage or switch you to a different medication.”

11. Sleep a Full Night

While you’re snoozing, the skin’s repair mechanisms swing into action, says McBurney. Being sleep-deprived, by contrast, puts stress on the body, causing it to release more adrenaline and cortisol, which can trigger breakouts and other skin problems, says Barbara R. Reed, a clinical professor of dermatology at the University of Colorado, Denver. (And research from China found that insufficient sleep was a significant risk factor for acne among adolescents.) Make getting seven to eight hours of shut-eye your last good-skin move of each day.

Article Source -Stacy Colino, Real Simple