Insomnia solution

Insomnia solution

An insomnia cure. Hmm... Before we go for a cure it may be a good idea to try and know our enemy. What are our signs and symptons. What type of Insomnia do we have. Perhaps a working definition would be helpful.

The experts seem to agree that something along these lines would suit.

"Insomnia" is any episode of unrefreshing sleep, difficulty falling asleep, frequent awakenings, or waking up too early in the morning and not being able to drop back off. Women and the elderly seem to be the most frequent sufferers. We can divide these episodes into three collective groups and label them Short-term Transient or Chronic.

A quick explanation of these three would be as follows;

Transient, a simple disturbance in sleeping patterns. A short illness, a sudden change in lifestyle, stress, isomething that leads to a short term change

Short-term insomnia is is less fun. It lastsfor about 2-3 weeks. Causes could be something like a new job, divorce, serious illness, financial problems, or a family berevement.

Chronic as the name suggests is the real thing. Chronic insomnia is the rarest and most serious type, with Insomnia lasting longer than a few weeks. I've just been reading a learned article that says Chronic Insomnia is fairly rare. That may be so but if 10 percent of the US population suffers from it thats over 20 Million people leading a life of misery.

While it would be nice to blame insomnia on things outside our control , many cases of insomnia are self inflicted by such things as caffeine, smoking, poor eating habits, alcohol and lack of exercise.

Caffeine is one the most widely blamed causes of insomnia. An ingredient in coffee, tea, colas, chocolate, and some medications, caffeine is a stimulant . We insomniacs DO NOT NEED stimulants. Quite the reverse. Insomnia solution number one - Cut out the caffine.

Alcohol is often reccomended as a nightcap. Forget it. Thats only beacuse your Doctor drinks it. Alcohol actually lightens and fragments sleep, causing you to wake up as your body metabolizes it. You may think you're in a deep sleep, but your not getting the deep sleep that Insomniacs need for a cure. Insomnia solution number two - No Alcohol with a couple or four hours of bedtime.

Eating. Yes, I know I can't ban you from eating but I can jump on the slimmers bandwaggon. Eat a light last meal a couple of hours before going to bed. Avoid spicy and fatty foods that cause indigestion. Lets hear it for MILK. Milk has an amino acid that the body converts to a sleep-enhancing compound in the brain. Calcium is a natural relaxing agent along with several other vitamins such as the B vitamins and magnesium. Have a look at the bottom of the page for details on how to find others. If you get hungry at night, have a light snack before bedtime. Some foods are helpful and actually promote production of melatonin, a hormone associated sleep. Try cheese, soy nuts, chicken, pumpkinseeds, and turkey. High-carbohydrate foods such as bread act upon another hormone, serotonin, which helps to reduce anxiety and contribute toan insomnia solution. Insomnia solution no three. Be careful what you eat.

Nicotine products are universally bad for you. For the Insomniac nicotine has to go. It's a stimulant that increases blood pressure, speeds up the heart rate, and stimulates brain activity. Insomniacs do not need increased blood pressure, a fast heart rate and a stimulant. Insomnia solution number four. No more ciggies!

Regular exercise is good in fact its excellent, (here comes the but) but, not just before bed. If you work out too close to bedtime, the increase in your heart rate and metabolism will make your body too excitable to sleep. Exercise earlier in the day and give the body a chance to produce that warm rosy glow and relax as the body reacts by producing melatonin to take your temperature down to normal. Exercise for an insomnia solution!

Make your bed as comfortable as possible. Experiment with what works best for you. Choose a position conducive to sleep. If your partner is the source of your insomnia consider a change of rooms for a while. Get rid of the alarm clock . It only acts as a stressful reminder that you aren't sleeping.

Control the amount of light in your bedroom. Excessive brightness not only affects your eyes, but it also influences the hormone production that helps to establish a healthy sleep cycle. Wear a sleep mask if necessary. Dark is usually good for an insomnia solution.

When it comes to noise, many people find repetitive sounds easier to sleep through than intermittent and abrupt ones. Ear plugs or a continuous background sound such as a fan can help mask disturbing noise (the next- door neighbors barking dog in my case). Consider is a white noise machine.

Control the thermostat. Temperature extremes, whether too hot or too cold, are no fun for the light sleeper. Cool is usually good for an insomnia solution.

Hope some of these help. Drop us a line and let us know.

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Description: insomnia solution an insomnia cure. hmm... before we go for a cure it may be a good idea to try and know our enemy. what are our signs and symptons.

Insomnia a Herbal Remedy

A herbal remedy for insomnia is probably the most popular herbal remedy reccomended in the western hemisphere today. With anything from 10 to 20 percent of the American adult population claiming to suffer from insomnia at any one time the search for relief is on. Notice I said relief. It should be stressed that only behavioral or psychologic techniques can actually cure insomnia, whereas prolonged use of sleeping pills can only result in dependency. Hence an insomnia herbal remedy is good!

There a large number of herbs that you may (and I say MAY) find helpful as a insomnia herbal remedy. Before testing any insomnia herbal remedy you should consult your Doctor or other Health Professional before self medicating. Lets face it most drugs are good and er bad.

I'll list some of the main insomnia herbal remedys here and add a few notes. Others insomnia herbal remedys are mentioned at great length in the books mentioned at the bottom of the article.

Essential oils are organic compounds that are extracted from various plant parts, including flowers, trees, herbs, spices. Essential oil compounds are found in the leaves, wood, resin, fruit, flower blossoms, roots and buds of the plant. Lots of Herbal remedies for insomnia can be used as essential oils.

Ginseng is the most famous Chinese herb and the most widely recognized plant used in traditional medicine. The main active ingredients of ginseng are the more than 25 saponin triterpenoid glycosides called "ginsenosides". These steroid-like ingredients provide the adaptogenic properties that enable ginseng to balance and counter the effects of stress. Benefits; to reduce the effects of stress, boost energy levels, assist with mental and body fatigue and maintains excellent body functions. An excellent Herbal Remedy for Insomnia. It hits all the targets.

Maca. Maca grows in volcanically enriched soils high up in the Peruvian Andes in a pure, unpolluted atmosphere. According to scientific research, Maca is amazingly rich in healthy amino acids, carbohydrates, phytonutrients, vitamins and minerals, including calcium, phosphorous, zinc, magnesium, iron, as well as vitamins B1, B2, B12, C and E. Benefits of Maca, Increases libido, Deeper sleep, Balances moods, Helps adapt to stress,Slows the aging process,Lessens aches and pain. This was a new one to me and as yet I haven't tried it as a insomnia herbal remedy. Any comments ?

Mushrooms promote good health and vitality and increase your body's adaptive abilities and are an effective insomnia herbal remedy. Mushrooms are probiotic meaning they fight off illness by restoring our bodies balance and natural resistance to disease through homeostasis. Natural mushroom supplements contain an active ingredient proven by research to be an incredibly effective enhancing agent to the immune system. Mushrooms are low in calories and high in vegetable proteins, chitin, iron, zinc, fiber, essential amino acids, vitamins & minerals. Hands up for mushrooms as a insomnia herbal remedy!

Extracts of (St John's wort) are now successfully competing for status as a standard antidepressant therapy. Great effort has been devoted to identifying the active antidepressant compounds in the extract. St John's wort is one of the best-investigated medicinal plants us as an insomnia herbal remedy. Researchers in Europe have studied St John's Wort for decades. They discovered a combination of elements in the plant, foremost of which is "hypericin", react with specific chemicals in the brain to temper emotional discomfort, lift depression, and calm the nerves. Working very much like the common synthetic prescription antidepressants (maprotiline hydrochloride and imipramine) and again a wonderful insomnia herbal remedy.

Yohimbe is a popular herb originally from South Africa and known worldwide as an excellent aphrodisiac. Traditionally yohimbe bark has been used to treat fevers, coughs, and leprosy. Often yohimbe tea was taken by warriors in preparation for battle. Yohimbe supplementation was also taken during fertility celebrations, mating and marriage rituals. It has been used as a topical anesthetic, and a hallucinogen when smoked.!! Yohimbe's most common, modern use is as a tonic and as a insomnia herbal remedy

Yohimbe is also known to reduce anxiety, elevate mood, and prevent heart attacks. Because it stimulates the central nervous system, it has been used to treat narcolepsy and weight loss, and has other positive effects on overall health such as a insomnia herbal remedy!

And we are out of space already just as the herbal remedies for insomnia have got into the swing of things. I hope I've given you a taster and will return to this theme in a further article.

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Description: insomnia a herbal remedy a herbal remedy for insomnia is probably the most popular herbal remedy reccomended in the western hemisphere today.

Team Nhaka loves to play!

Dear Friends,

On Saturday 28 May 2016, children across the globe will celebrate World Play Day. World Play Day is a day set aside on the International Children’s Calendar to celebrate play by the United Nations. With the help of various partners and well- wishers Nhaka Foundation is commemorating World Play Day by having a sports day for the Early Childhood Development (ECD) pupils at St Dominic’s Nora Primary School (26 May 2016), Mwanza Primary School (27 May 2016) and Dudzu Primary School (1 June 2016) in Mashonaland East, in the Goromonzi District.  

Nhaka Foundation as an organisation driven by child education, we are excited for the upcoming World Play Day as this day commemorates the importance of incorporating play in ECD education. Play is crucial in a child’s development and to promote every child’s right to play it is set out in Article 31 of the United Nations Convention on the Rights of the child. On the event children will be given a chance to play while they learn skills like fine motor skills, hand and eye coordination through the activities of the day. Our main goal is to encourage play as a way of learning and leave this as an ongoing sustainable exercise to be done by the schools and communities independently. 

Play is the child's language and play is a fun, enjoyable activity that elevates children’s spirits and brightens their outlook on life. It expands self-expression, self-knowledge, self-actualization and self-efficacy, it stimulates creative thinking and exploration, regulating their emotions, and boosts their confidence and ego. (Landreth, 2002). Play therefore provides us with a bridge or universal language and a common forum for interacting with children. 

Zimbabwe has taken a step in incorporating play in its ECD curriculum. Play is particularly important in the Southern African context where most of our children below the age of 6 have limited or often no access to early childhood development opportunities. It is important to recognise that the type of play and games differ according to cultural context. These games can be form of cultural socialisation and instil in the children a form of cultural sensibility. For example I remember growing up I used to play mahumbwe with a lot of my friends and we would make mud pies and practice cooking sadza which we had seen older women doing. In addition, play allows us to practice skills and roles needed for survival. Learning and development are clearly best fostered through play (Russ, 2004).

Going along with this year’s theme for World Play Day, “Play is for all ages” meaning even for adults, play isn’t just for children it’s for adults too. Play is an opportunity to explore new ways of learning and gives adults a chance to connect with their inner child. Play relieves feelings of stress and boredom, connects us to children in a positive way. Children are not miniature adults, they have their own language which is play if we as adults want to get the best out of them, and we better learn to speak with them in a language they understand. 

Play is also one of the most used therapeutic technics when doing intervention with children in a technique called ‘play therapy’, this is whereby play tools such as anatomically correct dolls for sexual abuse victims therapy and children’s court interventions. For physical therapy instruments such as sand balls are used for rehabilitation. 

In conclusion we encourage parents, grandparents, teachers and the community at large to play with their children and stimulate their learning abilities. So let us remember 28 May 2016 we encourage you to tag @Nhakafoundation on our Facebook, Twitter and Instagram pages on all the fun activities you have with your loved ones on World Play Day.

Millicent Katsande

Social Worker/Programs Intern

WELLNESS WEDNESDAYS: National Mental Health Awareness Month

“Let us always meet each other with smile, for the smile is the beginning of love.”  

                                                                                                     --Mother Teresa

Did you know...One in five is the best estimate of the number of adults with any diagnosable mental disorder within the past year?

May is National Mental Health Awareness Month.  If one in five people have a mental health disorder, then the number of people indirectly affected by depression, bipolar, schizophrenia, anxiety disorders and the other conditions that fall under the “mental health” umbrella is much larger.

When a child is overweight or obese, there can be psychological consequences resulting from being ostracized, bullied, and made fun of by their peers.  These can have lifelong consequences, including depression.

The fact is that it can be downright uncomfortable to talk with someone who has an anxiety disorder or who is depressed.  In working with thousands of people with diabetes, I have talked with many people struggling with depression caused by uncontrolled high blood sugars.   Sometimes it is their family members who I meet first.  They are often the ones who ask for help.

The worst thing we can do is ignore someone who may be struggling with depression.  Be a friend and open a door. Talk.  Listen. Smile.  Connect them with help.

To learn more, go to National Institute of Mental Health at nimh.nih.gov or click here.

   

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

Lexus NX 200t F recreation road take a look at

Lexus NX 200t F recreation road take a look at
Goldilocks now has the correct automobile on your storage. 2015 NX200T Lexus driving force the front three-area
In an age wherein subcompact crossover such as the BMW X 1 Mercedes-Benz GLA dominates headlines, is a touch abnormal that to this point, the smaller Lexus crossover' turned into the medium size RX. fortuitously, Lexus is expanding their line with a new small crossover enter within the shape of NX. From our checking out, we observed the NX is not only a shrunken down RX but seems like a very one-of-a-kind model, for higher or worse. read on tolearn what we think Lexus NX in 2015.

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What led us
We handle a pre-production for the NX version, but this version is pretty closely whatconsumers in reality purchase. you can get an NX for as little as $35.405, except you choose the style of alternatives as our model had. We opted for the F recreation version, which provides a suspension tuned sport, strengthened seats, pedals in aluminum, tools shift differential, paddle shifters and different enhancements of overall performance and aesthetics. also tacked an additional $1,400 for drive was all-wheel.
Our NX came almost completely loaded in terms of non-compulsory device. A navigation device $2.one hundred forty calls for choose the premium box extra $2.890, which brings a moonroof,18 inch wheels and tires and seats with heating/ventilation. With all represented, along with a rate of $925 vacation spot, the entire cost of our wine to $43.935 version.

the journey of
A look at the aggressive SUV the front grille and the F sport badge at the returned and is willing to think about the version as a bona-fide sports automobile. bounce at the back of the wheel of my first night time in NX, i discovered that it became not absolutely real.
the primary aspect I noticed at some point of my time on the street is that the NX is not as quiet asyou would anticipate from a Lexus. We celebrate the crunchy roar of the engine, but the NX has bark a touch greater bite, as particularly heavy implementation of a light feel.In fashionable, it's miles speedy. according to Lexus, the F sport model achieves 0-60 in 7 seconds flat, however it's miles slower than the 6.five seconds had attained by way of the same BMW X three xDrive28i.

for the duration of his daily experience, but, you do no longer be thinking about numbers. normal, the journey was at ease for long drives, however many passengers the seats of the F game region little too hard to in reality sink in for lengthy durations of time. Radio operation changed into clean thanks to the new touchpad remote system of Lexus', however more on that later.

In terms of the experience of journey, street and wind noise is filtered within the cabin frequently while you're on the street. way to a sport-tuned suspension, sport F set up more firmly which you might count on in an ordinary luxury crossover. in the NX, thebalance among the the front and rear part of the car felt a touch off the front covers imperfections in the road quicker and less complicated that the rear of the automobile, which hadmore time to recover whilst you hit a bump. This made a piece of a floating ride on thesections of the 405 throughway which are not as easy because it ought to be.

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The operation of the grocery keep
You may think that you will be the envy of dad and mom anywhere if it's far offered at the supermarket with an NX. but that feeling quick fades as quickly as you open the trunk. The NX has a depressing 17.7 cubic feet at the back of the rear seats, which isn't always sufficient to evolve to food products for the entire own family. At excellent, I could fit not a lot extra than  backpacks and a bag of groceries in the trunk. in case you want extra space, without a doubt would be spending a little more for the RX, which boasts a fab 40 cubic ft of shipment space.

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fortunately there may be an answer in case you simplest need a little greater area that the NX gives. Drivers can get entry to greater area in the NX to use strength folding 60/forty rear seats. yes, electricity-folding/reclining rear seats, a feature that is first in his elegance. Seats can be diminished or raised in my opinion by way of urgent one of the switches inside the again seat, shipment region, or at the instrument panel.

Weekend fun
possibly what most enjoyed during our time with NX become era. a new remotetouchpad controls the show of statistics and leisure inside the dashboard, and is higher that the Lexus of the computer mouse is presently used in a number of ofgiant steps models. Sliding fingers at the touchpad, we have been able to navigate via the functions as obviously as we do in our smartphones. talking of smartphones, another exciting characteristic is a charger from wi-fi mobile telephone positioned insidecenter console container.
beyond technology NX Lexus gives a trip appropriate for weekend warriors, but best ifyou enjoy a more impregnable ride. We endorse that most customers pass updating the F sport for a smoother journey and decrease price. This money might be better spent at the pump. during our week with the auto, we've a median beneath score of 24/27/22 SUV EPA metropolis/motorway/mixed mpg.

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assessment
We consider that the great fashions of Lexus are zippy, appealing and very relaxed.however, we do no longer assume that during any of these areas is the NX. In precis, we believe that there is lots of crossover of luxurious sportier and greater comfy on the market. however all of the technology and comparatively low factor of all of the features you get, NXprice will attract a good percentage of the customers, and with suitable motive.
specifications desk
rate as examined: $43.935
gasoline economy
city of EPA: 22
The EPA dual carriageway: 27
mixed of EPA: 24
cargo space: 2 large backpacks and a grocery bag
envisioned variety of combined: 382 miles
Intellichoice value of possession: now not to be had

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Description: yes, energy-folding/reclining rear seats, a function that is first in his class.

WELLNESS WEDNESDAYS: Health and Happiness

“It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.”          

                                                              –Lewis Grizzard 

Do you laugh every day?  How often do you perform a random act of kindness?  Do you eat several  small meals every day?  Do you say "please" and "thank you"?  Do you eat dinner with your children most nights?  What makes you smile?   Do you get at least 6 hugs every day?  Who is your favorite comedian?  Is your bedroom a sanctuary where you sleep well every night?  Do you wake up every day excited about what might happen?

There is a strong correlation between how healthy you are and how happy you are.  Happiness is an attitude, a verb, a noun, a state of mind.  A passing thought, a favorite song, or watching a child play in the rain.  A memory from a family wedding, the smell of your favorite pizza, the anticipation of a summer vacation.  Being happy often means conscious action to create desired results.  Health is more than the absence of disease; it is the state of well-being.

Happiness is the dependent variable in the equation of lifestyle, nutrition, and fitness.  If you never get enough sleep, you will be too tired to see the beauty of life.  If you eat too much sugar, your body and mind will suffer like being on a bad roller coaster ride.  If you do not exercise daily, your body  will be sad and your mind will be depressed.  

As parents, we sometimes get too wrapped up in our work.  This habit can have disastrous consequences for our families.  This week, make it a priority to focus on what makes you happy.  Laugh, smile, and play.  Share good times with your children.  Cook together.  Being happy is key to being healthy. 

Smile.  Laugh.  Repeat.  It might be the difference between health and disease for you and your children.  Because your health may depend on your happiness.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Drowning in Sugar

“Woman is the light of God.”  

                                                                              --Rumi

It happened again. While on the way to give a talk called "Good Foods for Growing Healthy Kids," I stopped at a convenience mart across from where I was speaking.  I asked the clerk one question: “What is your most popular drink that kids buy?”

There was no hesitation from the clerk: “Far right cooler door, top shelf.  Short bottles.”  I walked to where he was pointing and opened the cooler door.  There were three different colored drinks: blue, red, and pink.  Something called Tum-E Yummies.  Never heard of them before.  I settled on a blue drink, walked back to the front of the store and paid for it.  The clerk said, “One dollar even.”

I handed over my dollar, then walked out to the car and drove to the Fellsmere City Hall in Fellsmere, Florida.  At the “Women and Girls Summit,” I looked over my prepared notes and looked at the people in attendance. Faces of all colors and ethnicities, mostly women and girls with some high school age boys as well.  I waited as the police detective, the speaker before me on the agenda, finished talking about domestic violence.  

When I was introduced as the next speaker, I held up the blue bottle of Tum-E Yummies and announced that I had decided to change my presentation to “Why Kids Fidget.”

I handed the bottle of Tum-E Yummies to a girl sitting near the front.  She counted 14 ingredients, including:

• High fructose corn syrup
• Food dyes
• Preservatives
• 2 different sugars
• Zero fruit juice

What kids drink and eat can have a big effect on their physical and mental health, including their ability to learn and focus.  To improve our children’s results in school, it is my hope that parents become aware of the food and drink choices kids make.  All the sugar, food dyes and preservatives found in Tum-E Yummies and thousands of other processed foods and drinks contribute to poor health outcomes.  

Tum-E Yummies and other drinks like it are just sugar water and food dyes, which are known to contribute to obesity, certain cancers and attention deficit hyperactivity.  

Thank you to all the mothers and grandmothers who attended the “Women and Girls Summit.” Kids need food that makes them healthy and strong, not sick and unfocused. Together, we can guide children to make healthier choices.  

Off for a glass of water!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

Feeding the children

Hello Friends,

Today I would like us to talk about health and nutrition. Nutrition has been called the single greatest environmental influence on babies in the womb and during infancy, and it remains essential throughout the first years of life. A proper balance of nutrients in this formative period is critical for normal brain development.  Shortages of nutrients such as iron and iodine can impair cognitive and motor development, and these effects are often irreversible. Nutrition is also an important part of academic success and physical development. In vulnerable communities children often attend school without having had anything to eat and spend the whole day at school on an empty stomach. In the rural communities we work in, teachers highlight how difficult it is for some of the pupils to concentrate during class when they are hungry. When we conduct our regular health assessments one can clearly observe stunted growth due to malnutrition in some of the pupils. To mitigate this challenge, Nhaka Foundation with the help of its partners and the rural communities in the Mashonaland East Province is currently implementing a Health Assessment Program and a wet School Feeding Program in primary schools. 

Each day pupils receive a traditional, highly nutritious drink called maheu at break time. 

Maheu consist of a blend of maize meal, sorghum and water and has since time immemorial been used as a meal on the go. It has a high roughage content making it a food and a drink at the same time which can be taken at any time of the day. Maheu also have a high nutritional content with 12 vitamins and nutrients, which guarantees the health and development of the children having it on a daily basis.The kids love it and seeing them drink and enjoy the drink is enough reward for me. As Programs Officer part of my job is ensuring the food drink is delivered timeously and that it is being served according to agreed food and health standards. I am so passionate about the feeding program that the kids now call me “Mr Maheu”.

Our organisation’s mission;, “to educate, feed and improve the health of orphans and vulnerable children” is put to the test in a climate where millions are facing hunger due to political, socio-economic challenges which have been exacerbated by two consecutive drought seasons between 2015 and 2016. In order to ensure that the feeding program is sustained past the intervention period Nhaka Foundation seeks to provide a nutritional solution that will not only address the immediate need to provide food relief but also have an option that can be replicated in the communities that we serve. This is why we chose Maheu. Since maheu has been made for decades communities know how to grow the ingredients as well as make it. They can therefore come together to as a collective to feed the children on a continuous basis. 

I would like to leave you with this thought I read from the Journal of Nutrition (2010); the long-term health and vitality of entire nations depends on the wellbeing of its individual children. As an organisation with the support of local and international partners we seek to provide our children with the fair opportunity to grow and develop just as well as they privileged peers, through the use of sustainable methods that can be replicated with ease.

Best wishes,

Garikai