Meditation can be a little intimidating because, like most difficult things, it takes time to master. It requires practice, but also patience to become comfortable sitting in meditation. You will not be a zen master after your first two meditation sessions. Practice makes perfect, though, and you will be able to quiet the mind soon enough. Thoughts will race and sensations will bubble up, but allow them to come like strangers in the night.

Breathwork is an active form of meditation, during which you disconnect from the mind and let your heart and body guide you. The goal is for you to actively exhale your thoughts, beliefs, memories, and actions that do not support growth. You return to your breath to handle stress, anxiety, and any lingering trauma. Different techniques may be more effective for certain people and not for others. Below, you will find three beginner breathing techniques and when to use them. 

The 4-4-4-4 Breath: When You Need An Energy Boost

The 4-4-4-4 breathing practice, also known as box breathing or square breathing, comes from the Navy SEALs. This breathing technique aims to slow your heart rate and enhance concentration. It may also increase efficiency and mental performance, in addition to relieving stress. Ideally, you engage in this breathwork after you wake up in the morning, or in the middle of the day when you feel sleepy. To practice this technique:

• Sit up straight and start by releasing all of the air from your chest. Hold your breath for four seconds and then breathe in through your nose for four seconds. 
• Hold your breath for four seconds and then exhale out of your nose for four seconds. Repeat this cycle for five full minutes to feel the effects. 

During your inhales, imagine that the earth is nourishing the physical body. When you hold your breath, imagine that your breath is going through your mind like the wind, clearing out any thoughts that do not serve you. During your exhale, imagine that the fire element is pushing out any negative thoughts, feelings, or emotions from your belly. 

The 4-7-8 Breath: When You Feel Overwhelmed

This is a relaxing breathing method that was developed by Andrew Weil, M.D. It aims to calm the body and slow down your heart rate, bringing you into the present moment. This breathing technique is ideal when you feel anxious, angry, overwhelmed, triggered, or have difficulty sleeping. It also teaches the body to take in less, creating space between each inhale and exhale to release excess energy and thought. To practice this technique:

• Ideally, this technique aims to empty the lungs of air. Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale out of the mouth for eight seconds. 
• Repeat this cycle at least four times for the full effects. 

When you inhale, imagine that the earth is grounding and nourishing your breath. Allow that energy to come into the body and when you hold your breath, visualize that energy spiraling throughout your body. Allow that energy to extract any thought that does not serve you. During your exhale, think about releasing all of that energy, not just through your mouth, but through your entire body.

The 5-5 Breath: When You Feel Worked Up

The natural tendency is to breathe at a rate of two to three seconds per minute. The 5-5 breath, however, is a controlled practice that slows your breathing to four seconds and then five seconds. The 5-5 breath works to improve your overall sense of calm and can be practiced throughout the day. To practice this breathing technique:

• To begin, focus on the natural rhythm of your breath to get a baseline for the length of each inhale and exhale. 
• For one minute, inhale for four seconds and exhale for four seconds. 
• For the next minute, repeat that process, but inhale and exhale for five seconds. Continue for six seconds and you can gradually extend to 10 seconds if you want to. 
• In the initial stages, this practice should take five minutes, and you can work your way up to 20 minutes over time. 

During this practice, imagine that the earth’s energy is rising up through your body during every inhale. When you exhale, let that same energy wash out any negative thoughts, feelings, or physical sensations that you no longer want to hold onto.

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When you come down with a cold, your first thought is that you wish it could go away immediately. A virus drains your body and it seems like you blow your nose for hours, yet you still see mucus in the tissues. Perhaps you rely on a few strategies when you feel sick, and it usually stems from advice that your parents, grandparents, or other wise people gave you as a child. 

The unfortunate reality is that a lot of the old common cold advice you hold near and dear to your heart is usually more myth than fact. There is no sense in faulting the people who gave you this old folk wisdom, but you can learn to separate fact from fiction in this article. Read on to learn about some of the most common myths about catching or recovering from the common cold. We’ll also provide the real facts from health experts. 

Myth: Feed A Cold And Starve A Fever

The fact of the matter is that you need to rest and hydrate when you fall ill. If you don’t have an appetite or you have a fever, continue to replenish the body with fluids, including water, herbal teas, and electrolyte-rich beverages. Soups are easily digestible and can also aid your hydration efforts. They also provide essential nutrients, and that warmth can aid your recovery efforts. 

Myth: More Dairy Means More Mucus

According to health experts, dairy can make mucus thicker and it may upset your stomach, especially if you’re running a fever. Dairy doesn’t necessarily increase mucus, though. If you are lactose intolerant or have a sensitivity to dairy products, it may not be a conducive food to your recovery. Enjoying frozen yogurt or a frozen dairy product while sick may help some and harm others. This varies from person to person.

Myth: Antibiotics Treat A Cold

Researchers note that antibiotics treat infections caused by bacteria, and colds result from viruses, according to physicians. Antibiotics work by killing or slowing the growth of all bacteria, both good and bad. They can treat bacterial infections, such as strep throat, ear infections, or bronchitis. They cannot, however, cure viral infections. In fact, they can actually cause dangerous antibiotic resistance if you use them too often or incorrectly.

Myth: Your Cold Isn’t Contagious Unless You Have A Fever

You don’t have to have a fever to pass your cold to other people. That means that you have very few symptoms and be very contagious. People became hyper aware of that during the COVID-19 pandemic, as many people contracted that virus and were asymptomatic. A cold can be dangerous a day before the onset of symptoms. Colds are usually the most contagious in the first four days after symptoms start. Although viruses can remain in the body for weeks after symptoms end, the chance of spreading infection lessens as time passes.

Myth: You Can’t Do Much To Prevent Colds

Do you gargle salt water, use a Neti Pot, or drink lots of fluids when you have a cold? Although these efforts may not prevent you from getting sick, they may help reduce the severity and longevity of symptoms. If you want to prevent colds, you have to take extra precautions against everything. Experts suggest that you wash hands with soap frequently, stay hydrated, get sufficient sleep, avoid other sick people, eat a balanced diet, and regularly disinfect high-touch surfaces. Taking these extra precautions can help keep you healthy during cold and flu season.

Myth: You’ll Catch A Cold If You Go Outside With Wet Hair

This old gem still gets passed around like a bad game of telephone. Going outside with wet hair will make you feel cold, but it won’t cause sickness or a cold. Health experts explain that viruses and bacteria cause illnesses, usually when you are in close contact with another sick person. If you live in a colder climate, take extra care to wear warm clothing to protect against the weather. There’s no need to get frostbite, people!

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A lot of people think of meditation as a person sitting in the mountains becoming one with the universe. It’s not some lofty Hollywood trend, nor is it a practice reserved for the most elite monks. Meditation comes in many forms and committing to a daily practice can help you narrow your focus and feel more connected to the present moment. By doing so, you may lower stress levels, become more self-aware, and improve immune function.

Many spiritual traditions incorporate meditation into their teachings and practices. The actual practice of meditation does not belong to any particular religion or faith. Although it has ancient origins, it is a practice that people continue to use to establish inner peace, a sense of calm, and a healthy mind-body connection. You can easily fit meditation into your daily schedule, and it may be the practice that keeps you level-headed throughout the day. There isn’t a singular type of meditation, though. In fact, the following types of meditation can be very beneficial for beginners. Find a practice that suits your needs, or experiment with these variations until you find one that you like. 

Spiritual Meditation

This practice is used in nearly all spiritual traditions and religions. There are many types of spiritual meditation, as it is just about as diverse as spiritual traditions themselves. According to a 2017 study, spiritual meditation aims to develop a deeper understanding of spiritual or religious meaning and connect that to a higher power. Christian contemplative prayer, Jewish kabbalistic practices, and Sufi dhikr are common examples. You can engage in this practice whether you’re in your home or a place of worship. 

Breath Awareness Meditation

This type of meditation comes from the zazen breath awareness technique that Zen Buddhist practices teach. It is a form of meditation that is excellent for beginners. By focusing on your breath, you direct your attention away from your wandering thoughts. Even if your mind does wander, you can always bring the focus back to your breath. By practicing breath awareness meditation, you can meditate in any position you like, be that lying on the floor or sitting in a quiet place. You can even do it while showering! Ideally, though, try to practice in the same spot and at the same time every day for the most benefits. 

Mindfulness Meditation

This basic meditation practice is essentially the simple act of being aware of what you are doing in the present moment, i.e. mindful. You can practice mindfulness while eating, walking the dog, brushing your teeth, or mopping your floors. Being mindful means that you are 100% invested in the activity you are doing. You do not think about anything else that may distract you or add stress to your life. Many people struggle with this, though, which is why beginners start with a more formal mindful meditation practice. Set aside time to sit and focus on your breathing, even if you start with five minutes. Learn how to redirect your thoughts when you get distracted, allowing them to come in and out like waves up a beach. This practice is a great tool to help you improve self-control and your ability to focus on the present moment. 

Body Scan Meditation

As the name suggests, this form of meditation is about observing your body closely, noting any possible abnormalities. Do you notice muscle pain or stiffness in certain joints? Note what your body is taking in and letting go. This is a great way to connect your body and your conscious self. It also helps people who don’t know how to express their emotions physically. To perform body scan meditation, simultaneously isolate one part of the body, tensing and releasing the tension. In order to experience the benefits of this practice, you have to establish a regular routine. You should notice a decrease in tension and stress via regular practice. 

Open Awareness Meditation

Open awareness meditation is the opposite of breath awareness meditation, in that you focus on simply being instead of doing. Some people find this practice to be more complex because of the open-minded concept. Focus-based meditation can stabilize and frame the mind to keep it from wandering. Open awareness meditation is great if you have an active mind because you keep the body in a state of relaxation. Remain still in your practice, but allow your thoughts to flow freely. You can examine them if you want to help better understand how you process thoughts and emotions.

Movement Meditation

Walking, yoga, tai chi, gardening, and any form of gentle movement counts as a movement meditation practice. These activities aim to improve mindfulness, but the concept behind movement meditation is that gentle physical movements ground you in the present. Focus on how the body moves and the sensations you feel from these movements. This form of meditation is very similar to mindful meditation, only this involves movement. That makes this form of meditation beneficial for people who find it difficult to concentrate while sitting still.

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Eggs are a grocery store staple for many, but soaring prices may deter people from enjoying their traditional breakfasts. Recent data revealed that average egg prices jumped 49.1% in November 2022 compared to a year earlier. That is the largest annual percentage increase for a small grocery item in that period. 

Today, Americans have to shell out an average of $3.59 for a dozen Grade A eggs. Compare that to the average $1.72 per dozen in November 2021. Depending on the quality of eggs and the area in which you live, you may pay up to $8.99 for a dozen cage-free eggs. Eggs have not seen such a dramatic price increase since 1973? So what is the reason behind the soaring egg prices? You could almost say that prices are eggs-orbitant!

Serious Bird Flu Plays A Role

One factor behind the egg shortage and inflation of egg prices is an avian influenza (bird flu) outbreak. This is a highly contagious virus that is typically fatal to chickens. In fact, since the beginning of the outbreak, which was detected in February 2022, more than 57 million birds in hundreds of commercial and backyard flocks have been affected. The U.S. hasn’t seen an avian flu outbreak like this since 2015, but that one was effectively contained. Flocks that were either infected or exposed are culled (selectively slaughtered) to prevent the spread of the virus. This measure led to the depopulation of more than 44 million laying hens in the U.S., according to the Agricultural Department.

Because of the depopulations at commercial facilities, the domestic egg supply has dramatically decreased. Experts have seen a 7.5% average supply decrease each month since the beginning of the outbreak. Spokespeople for the Agricultural Department’s Animal and Plant Health Inspection Service said that after facilities are fully sanitized and restocked with healthy laying hens, it can take about four to five months to reach “peak productivity.” That means that each hen lays about 24 eggs per month. 

Egg Prices Soar Outside The U.S. As Well

United Egg Producers state that the virus has been detected in Canada and countries in Europe and South America. This trade group represents most commercial egg farmers in the United States. Emily Metz, president and chief executive of the American Egg Board, said that although bird flu has influenced the increased prices for eggs, it isn’t the sole reason. 

Input Costs Soar

Energy, transportation, and feed costs have pushed up prices. Due to these rising costs that farmers have faced within the last year, egg prices have had to increase as a result. Experts argue that bird flu isn’t even the biggest factor for these higher egg prices. When you account for rising fuel and feed prices, you realize that they play a larger role in egg prices than some bird flu. In some states, from Colorado to New York, egg shelves are empty. A bagel store owner in New York said that he used to pay $70 to $80 for 30 dozen eggs. He now has to pay $150 to $160 for the same 30 dozen, so breakfast items may increase in addition to grocery store egg prices. According to local media in Arizona and Massachusetts, people started buying their own chickens! 

Some Relief Soon?

The pain of paying higher prices for eggs may end soon enough. During the holidays, people typically purchase more eggs to make holiday-specific foods and beverages. Since holiday egg consumption is down, more stock of eggs will be available soon. Economists observed that the price pressures of eggs seem to be easing, and that the U.S. will likely see relief in the coming months. Egg farmers have steadily replaced their flocks that they lost to the bird flu last year. As the spot prices fall, the market will follow and you’ll probably see a 25-30% decrease in egg prices. However, additional bird flu outbreaks could disrupt this trend.

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In the latest episode of The Adventures of V-Man, I, Vinnie, went to Zen Wellness LA to receive chiropractic care and somatic trauma therapy. Millions of people around the world praise chiropractic therapy for its benefits, and I include myself in that category. It’s truly a wonderful care option if you experience poor posture, neck or back pain, or need help recovering from an injury. While I’m very familiar with chiropractic care, I was unaware of somatic trauma therapy. I headed out on my adventure to Zen Wellness LA to experience both therapies. 

What Is Zen Wellness LA?

Owned and operated by women, Zen Wellness LA is located in the neighborhood of Silver Lake, Los Angeles, CA. The women at this facility offer a variety of services, including chiropractic care, somatic trauma therapy, prenatal massage, massage therapy, pediatric chiropractic, yoga, and pilates physical therapy. You can also experience infrared sauna, postpartum care, and purchase Usana supplements. 

Now, I must confess that do have an existing chiropractic relationship with Dr. Bobbi Jones, one of the chiropractors at Zen Wellness LA. She’s my favorite chiropractor in the city, and I make an appointment with her whenever I’m out of alignment. Needless to say, I was very excited to do an episode of The Adventures of V-Man with her. 

The Chiropractic Treatment

When I arrived at Zen Wellness LA, Dr. Jones greeted me and welcomed me into the chiropractic room, after the receptionist took my temperature, of course. They are very safe and have enhanced their safety measures in response to COVID-19. Dr. Jones asked me if I had any pain or sore areas. I was experiencing some tension in my lower back and neck, which is common for me. She actually knows that about me and does wonderful adjustments to address those areas. 

I lay face down on the chiropractic table and Dr. Jones felt up and down my spine to identify where I was exactly out of alignment. One of the points of chiropractic care is to help the spine maintain proper alignment. Many people fear this therapy because of the cracks, but let me assure you that Dr. Jones is an experienced professional and knows her way around a spine. I’m addicted to the popping sounds! She started with quick, pressing adjustments in my mid and upper back. She was just getting warmed up, though. Following those adjustments, she made her way to my neck, which made an excellent pop that was audible for even the camera guy. I think I even heard the receptionist in the other room say, “Holy moly.”

I flipped over onto my back and she continued to adjust my neck because different positioning allows for new adjustments to take place. Then Dr. Jones did my favorite adjustment: the lower back adjustment. She instructed me to lay on my side, with my top leg bent and bottom leg extended, close to the edge of the table. People are scared of this adjustment and have a natural tendency to resist it, but trust me when I say that it is magnificent. The relief you feel is immediate and Dr. Jones was able to successfully adjust that area. It made me so happy. I felt taller and more even. 

Somatic Trauma Therapy

Once we finished the chiropractic therapy, we went straight into the somatic trauma therapy session. This therapy intends to help people cope or deal with traumatic experiences that happened in the past. As Dr. Jones explained, the beautiful thing about this therapy is that you don’t have to vocalize the trauma. Through questions, guided meditation, gentle massage, and touch, it’s possible for the person to overcome past traumas. In the very least, it helps people say, “I experienced trauma,” without it triggering negative emotions. 

I lay on my back and Dr. Jones asked me to think of a traumatic experience or anxious moment I experienced in the past. Once I landed on a memory, she asked me a series of questions, all the while gently massaging my face, chest, shoulders, and arms. Listen, folks, that massage portion was relaxing in and of itself, and that’s a big part of helping the person relax when thinking about that traumatic moment. When I answered her questions, she asked me to repeat my answers while thinking of other positive memories. She had me wiggle my toes, take big inhales, and release the stress through my exhales. It was a very unique experience and it was comforting having her on my side as I journeyed through that traumatic moment in my life. 

Once again, she never asked what my experience was because she didn’t need to know it to perform the therapy. If any one of you have trauma that you would like to address without talking about it, this is an amazingly helpful way to overcome that trauma. 

I can’t express how thankful I am to Dr. Jones for the healing work she does on a regular basis. She’s truly a special person with great energy. If you are in Los Angeles, CA and are in need of chiropractic care, massage therapy, or somatic trauma therapy, go to see her at Zen Wellness LA. You can learn more about the business by visiting the website below. Give them a call because they book up quickly!

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Here at Dherbs, we try to live up to our motto of assisting people in reclaiming their birthright of vibrant and optimal health. While we sell numerous herbal supplements, cleanses, and topical products, we also aim to inform the public about the unique, alternative therapies that improve overall wellness. To live up to that goal, we will continue to bring you a variety of therapies that can enhance your physical and mental health.

Our new video series on YouTube is called “The Adventures of V-Man,” which documents our content writer, Vinnie, and all the alternative wellness therapies he tries. The latest therapy he experienced was sound bathing, which is a deeply immersive and meditative experience. Many people enjoy sound baths because they help to reduce stress, improve sleep, increase cognitive function, enhance self-esteem, improve immune function, decrease inflammation, and stabilize mood. How can you experience these benefits? All you have to do is bathe in some soothing sounds.

Note: You cannot shower in sound; you can only bathe in it. Ha!

Vinnie and our media team visited Awa Oasia in Downtown, Los Angeles, California, to take part in a one-of-a-kind sound bath given by Nadine Casanova. You’ll find Vinnie’s sound bath experience detailed below.

Entering Awa Oasia

First off, let me just say that Awa Oasia is a tranquil, creative, artistic space that was amazing to be in. My initial focus went towards the planters with towering greenery, full kitchen setup, and suspended circular bed with countless pillows. Is it weird that I wanted to take a nap on that bed? Perhaps, but I’d venture to say that many people have napped on said suspended bed. I then noticed the sound bath area in the center of the main room, which included various-sized singing bowls, a gong, a double flute, shakers, and a handheld drum.

Nadine Casanova, CEO of Awa Oasia, emerged from behind her desk, her expressive aura greeting me before she had the chance to say hello. Within minutes of meeting her, she began singing as she explained the sound bath experience. I asked if she was going to sing during the sound bath and she said that she always does. She also explained that she sings based on what the spirit tells her to do in the moment. Not every sound bath has singing; rather, the person offering the sound bath decides what sounds to make, either through instruments or voice. As Nadine explained after the session, certain sounds or frequencies can penetrate emotions, stimulate brainwaves, or improve immune function.

The Sound Bath

I lay down on the carpet in the sound bath area. Nadine took her place behind the singing bowls and instructed me to close my eyes, take several deep breaths, and think of a phrase, saying, or singular goal to focus on during the session. She hit the singing bowls with her mallet to create a mixture of tones, which resonated throughout the space.

At first, it was very tranquil and the descending tones created an interesting vibration. It felt like my body was tingling as the singing bowls resonated. Then, all of a sudden, Nadine hit a metal bowl, which was right behind my head, and the sound just seemed to circle around my head for what seemed like five minutes. It finally faded away by the time she started singing and beating a drum, which almost matched the rhythm of my heartbeat. I relaxed and submitted to the experience, letting the sounds wash over me. 

Speaking of sounds washing over me, she shook this shaker device over me and it sounded like rain in the distance. It was a crazy feeling because I expected to be soaking wet after hearing that sound. That scratches the surface of how sound influences your thoughts or feelings.

I’ll be honest with all of you: this sound bath was the closest I’ve come to seeing or experiencing live music in six months. I’m a live music fanatic, so it was almost emotional to be in the presence of live sounds, especially when she sang or played the double flute. 

Reflecting On The Session

I felt incredibly relaxed and centered as the session came to a close. In my past experiences with meditation, I never could seem to quiet my thoughts. The enchanting sounds in the sound bath blocked any external thoughts, and I simply focused on the sounds. Now, Nadine explained that some people go on spiritual journeys during the sessions, some fall asleep, and others experience reduced anxiety. I didn’t venture into the spiritual realm, but I did feel extremely calm during and after the experience. 

Due to COVID-19, times are strange and sound baths may not be available to everyone. That being said, anyone can participate in sound baths, no matter where they live. Now that I’ve experienced a sound bath, I encourage everyone to try it. Nadine said people can easily go online and find sound bath videos or playlists for various ailments. People listen to music to relax or enhance their mood, right? It only makes sense, then, to listen to sounds or frequencies that can enhance overall health. If you have access to a sound therapy space, such as Awa Oasia, and you want to reduce stress or anxiety, it is 100% worth it. I will definitely continue this therapy on my own and hopefully return to receive more sessions from Nadine. 

You can find Nadine Casanova at Awa Oasia in Downtown, Los Angeles, or you can find her and the services she offers using the following website and social media channels. 

Instagram: @spiritofkalibri
Facebook: @awaoasia

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When you are stressed, it’s integral to act fast. Not only does being stressed overwork your adrenal glands, but it also can negatively affect both physical and mental functions. The ingredients in this juice contain nutrients that work to naturally decrease stress hormones.

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If you constantly need a triple shot of espresso, which only keeps you half alert for a couple of hours in the morning, you may be driving yourself deeper and deeper into a state of continuously low energy. As you may already know, coffee is not the only option out there that can give you an energy boost. There are many things you can do to naturally enhance your own energy levels, while helping to maintain them in the long run. Here are five tips that can naturally boost energy levels.

Learn To Control Your Stress

Stress-induced emotions consume huge amounts of energy. High levels of stress can lead to adrenal fatigue, which is a condition characterized by exhaustion, a weakened immune system, and sleep disturbances. There are many ways one can learn to control stress, but people also learn unhealthy habits to avoid exhaustion. To help control your stress, we recommend taking part in meditation, exercise, laughing (it works!), or taking baths with essential oils.

Eat For Energy

It is better to eat small-portion meals and healthy snacks every few hours than three large meals a day. This can reduce your perception of fatigue because the brain, having very few energy reserves of its own, needs a steady supply of nutrients. Additionally, try to implement a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, especially vegetables, whole grains, and healthy oils.

Opt For Complex Carbs

These include whole grains, vegetables, fruits, beans, nuts, and seeds. The dose of glucose they provide the body with serves as food for the brain. This is their natural purpose, and they work much better than sugar or caffeine because these carbohydrates are slowly released into the bloodstream, giving you a constant energy, rather than a boost and a “crash.”

Stay Hydrated

One of the first signs of dehydration is feeling tired or exhausted. It is ideal to drink half your body weight in ounces of water every day to keep your body well hydrated. If you weight 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water a day. Dehydration can lead to impaired thinking and an imbalance of nutrients in your body.

Get Enough Iron

Iron is a nutrient that helps maintain energy and a healthy metabolism. It is also essential for the production of hemoglobin, which is in charge of carrying oxygen to your body’s cells, where it is used to produce energy. Try to get your iron intake from natural, plant-based foods. Spirulina, spinach, green peas, sesame seeds, and quinoa are all rich sources of iron.

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How many times do we smile a day? And not just the mandatory customer service smile we have to pull off during work hours, but the genuine, happy smile that can instantly improve our moods.

Smiles are free and contagious, but sometimes those aren’t enough reasons to show those pearly whites. When we transition from children to adults, we often tend to lose the habit of indulging in the little things that bring us joy. We let in the stress of modern life bring us down and we forget just how good it can feel to crack a grin. Well, not only does smiling make you feel emotionally good, it can also bring great benefits to your overall physical and mental health:

It Reduces Stress

Smiling activates the release of “feel good” messengers that work towards fighting stress. Dopamine, endorphins, and serotonin are all released into your bloodstream, helping your body relax while simultaneously lowering your heart rate and blood pressure. When we smile our system recognizes that there’s an absence of threat, and it relaxes us by slowing down the production of the stress hormone cortisol.

It Can Strengthen Your Body’s Cells

Just as smiling can help rid the body of stress, so can it release tension on a cellular level. A person’s thoughts have a direct impact on cellular function. When we smile we can reduce the rigidness of our cells, and this physical relaxation can help combat cell mutations that can lead to the development or persistence of various cancers.

Longevity

According to recent research, the more you smile, the longer you’re likely to live. Since smiling can reduce the risks of high blood pressure, high stress levels, and depression, the probability of a longer life increases. Indulge in happiness, people!

It Boosts Your Immune System

The weakening of the immune system can be attributed to many things: stress, depression, or anger. The act of smiling pushes back against all of these factors, while having a direct and positive impact on the brain and the neurochemicals that work towards a better immunological balance.

It Improves Your Mood

Smiling can boost your mood when you’re feeling blue, and may be beneficial for people struggling with anxiety and depression. Recent research found that making yourself smile when you’re feeling down helps improve your mood and increases positive thoughts. Smiling also releases serotonin, which is a neurotransmitter that can positively affect your mood.

Although it may seem hard to smile at times, doing so, even if just for a moment, can bring you positivity and benefits into your life.

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The holiday season has arrived and stress levels seem to skyrocket during this time of year. With holiday parties, presents, coordinating dinners, and family gatherings to worry about, the last thing you need to worry about is sleeping. Sleep is an integral part of keeping the body healthy, especially during the holidays.

What Is Insomnia?

Insomnia is a sleep disorder that can affect your ability to fall asleep, get adequate or quality sleep, or remain asleep. Insomnia can take a toll on your life, making you feel un-refreshed when you wake. Lack of sleep or poor sleep can decrease energy levels, affect moods, and take a toll on your overall health.

What Causes Insomnia?

Insomnia can be caused by several psychological or physical factors, but there is usually an underlying condition that is the primary cause of insomnia. Recently, however, insomnia has been linked to the brain’s inability to go to sleep, meaning that it can’t transition from the sleep cycle to its wake cycle. Insomnia can be a result of too much wake cycle or too much sleep cycle. Other causes are listed below.

• Nasal/Sinus Allergies
• Stress, Anxiety, or Depression
• Endocrine Problems (such as Hyperthyroidism)
• Asthma
• Arthritis
• Medications (certain prescription drugs can disrupt the sleep cycle)
• Eating Late at Night
• Poor Sleep Habits
• Hormonal Changes

Natural Remedies

Exercise

Exercise has been known to assist insomniacs with better sleep. Because exercise increases endorphin production, it can combat feelings of depression, stress, or anxiety, all of which can inhibit proper sleep. Some say that exercising at night can prevent sleep because the adrenaline takes too long to wear off, so it is believed that exercising in the morning or afternoon is optimal.

Avoid Alcohol

If you are a woman with insomnia, it is best to avoid drinking alcohol at night because it can interrupt sleep. This can also happen to men, but there’s a higher percentage of women who wake up throughout the night when they drink alcohol before bed. Additionally, alcohol has been known to rob women of REM, or deeper stages of sleep.

Try Aromatherapy

Aromatherapy is a great alternative to help with better sleep. Lavender, specifically, has been known to aid sleep. You can obtain lavender essential oil and put it in an air purifier before bed to promote a peaceful environment to sleep in. You can also make a lavender spray and spritz it on your pillow before bed.

Meditate

Meditation has incredible calming effects and is a beneficial way to reduce stress. Focus on your breath to help you reach a deep state of relaxation. You can also practice yoga and the breathing exercises that go along with it. The non-strenuous exercise can help promote healthier sleep patterns as it rids the body of stress.

Avoid Screens Before Bed

Stay away from screens before bed. The wavelengths produced by smartphones or other electronics with screens inhibit the production of melatonin, which is the hormone that makes you sleepy.

Valerian Root

Valerian root is one of the most common sleep remedies for insomnia. You can make valerian root tea, which can help you fall asleep more quickly and promote overall better sleep. It is best to continually incorporate valerian root into your daily diet because the effects are better over longer periods of time.

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