How do I fall asleep faster?

By Brooke Strickland
Writer for FEP International

The phone’s ringing, the dog’s barking, your baby’s crying, and your boss is yelling at you. These are just some of the things that happen during our hectic lives. With our days jam-packed with meetings, work to finish, kids to take care of, commutes to make, and meals to cook, it is no wonder we are tired by the end of the night. Yet, when we lie down to sleep, many of us have difficulty finding rest quickly. Insomnia plagues millions of Americans, so what are some ways to fall asleep village of slumber faster.

* Start a bedtime routine: It’s no secret that kids benefit from nightly bedtime routines, so why can’t you too? Take a warm, soaking bath, drink a cup of hot chamomile tea, put on some soothing music, or read a book. All of these things can help you relax.

* Exercise: This will not only keep you healthy in general, but will also wear your body out.

* Create a relaxing environment: Put in earplugs to drown out unnecessary noise, and make sure your room is cool and dark.

* Clear your mind: Stress can negatively impact you in a lot of areas, including your sleep. So to avoid tossing and turning, try to shut your brain off by writing things down before bed instead of mulling them over in your head all night.

* Massage: Massage is a proven effective tool to relax those aching, tensed muscles. It not only feels great, but can help you relax enough to unwind and fall into a deep sleep.

* Scents: Try using aromatherapy to relax your senses and reduce stress. There are lots of different scents on the market today, such as lavender or sandalwood oil, that are marketed as beneficial aromatherapy products.

* Snacks: A light snack (maybe some toast with peanut butter?) can help you feel full and comfortable before going to sleep. But remember, eating a full meal before bed isn’t a good idea.

* Turn off the television and computer: Don’t stimulate your brain too much with computer games or television shows. Turn them off well before bed time.

We spend a lot of our time sleeping. With a little work, you can get deep, meaningful sleep, and enjoy it during the process.

References

[1] 15 Tips to Fall Asleep more Quickly. Sixwise.com. Accessed on the Web November 7, 2009. http://www.sixwise.com/newsletters/08/04/02/15-tips-to-fall-asleep-more-quickly.htm

[2] How to Fall Asleep Quickly. Associated Content. Accessed on the Web November 7, 2009. http://www.associatedcontent.com/article/2096739/how_to_fall_asleep_quickly_pg2_pg2.html?cat=5

How do I boost my memory?

By Brooke Strickland
Writer for FEP International

A new Australian study says that your bad or cranky mood can actually have a positive impact on your brain. It also found that being sad can make people less gullible, improves their ability to judge others, and can boost memory [1]. We’re not suggesting you should be in a bad mood all the time, though. There are many other effective methods you can use to boost your memory capacity. Can’t remember where you parked your car? Can’t find your keys? Can’t remember your dog’s name? Your forgetfulness doesn’t have to be constant. Whether its short term or long term, there are lots of ways to keep your mind sharp.

* Repeat and write it down: This is the classic memory trick. Repeating and writing down what you need to remember is helpful and effective. Don’t be afraid to repeat something 20 times if that’s what it takes to help you remember.

* Eat well: Studies have shown that a diet rich in omega-3 fatty acids have been linked to greater memory. You can find this fatty acid in foods such as seafood, canola and walnut oil, in antioxidants in fruits such as blueberries, cranberries, and purple grapes, as well as avocados, broccoli, kale, red peppers, and beets.

* Exercise your brain: Your brain is like any other body part, and it needs regular exercise to help it thrive. So, engage your brain by reading books, playing word games or completing crossword puzzles, or challenge yourself by learning a new language or instrument. You could even start a game group that focuses on playing memory or strategy games.

* Pay attention: Seems easy enough, right? Simply not paying attention can often be the main reason why people don’t remember things. So pay attention to what’s going on around you. It will help fix things into your memory so they don’t vanish later.

* Organize your life: Disorganization is a key reason why people can’t remember things. We’re not just talking about organizing your worldly goods, but instead, organizing and prioritizing your life. If you organize your life in a way that is meaningful and effective for you, the organization of your memories will fall right into line as well.

* Relax: Stress is a big negative for your brain. So sit quietly, turn on some calming music, relax, and go to a place in your head that brings you tranquility.

* Make time for sleep: Not getting enough sleep is not only a physical zap, but a zap to your brain as well. Getting a solid night of sleep can help reduce stress and refresh your mind for the upcoming day.

Having a sharp and active mind is important. It will not only make you feel better, but will also help you keep those special memories from disappearing into thin air.
References

[1] Thinking Negatively Can Boost Your Memory, Study Finds. Peace FM Online. Accessed on the Web November 5, 2009. http://news.peacefmonline.com/science/200911/30655.php

[2] Five Tools for Improving Your Memory. AARP.org. Accessed on the Web November 5, 2009. http://www.aarp.org/health/healthyliving/brain_health/articles/memory_tools.html

[3] 50 Ways to Boost your Noodle. AARP.org. Accessed on the Web November 5, 2009. http://www.aarp.org/health/healthyliving/brain_health/articles/noodle_boosters.html

Getting your child to drink healthy

By Brooke Strickland
Writer for FEP International

We hear a lot about getting your child to eat healthy, but what about getting them to drink healthy, too? A recent study conducted by Dr. Laura Fiorito at the Pennsylvania State University in University Park found that parents that let their kids drink two or more sweet drinks a day at a young age can cause problems for that child years down the road. Fruit and sport drinks, as well as sodas are the main culprit. The study looked chiefly at girls, ages five to 15. Researchers discovered that those girls who had two ore more sweetened drinks a day had higher percentages of body fat, weighed more, and were more likely to be overweight than girls who drank lesser amounts of similar beverages [1].

Of course, the key here is moderation. More than two sweetened drinks for any person is bound to be a little much. So we’re not saying you should never let your kids have fruit juice. Just keep portions modest and don’t overdo it. Besides fruit juices, what are some other healthy drinks to serve your kids? Check out some of these yummy ideas!

* Water: This might be a no-brainer, but lots of kids are dehydrated and need to drink more water. Water helps replenish the fluids in your children’s bodies that they lose during their various rigorous daily activities.

* Milk: A nice cold glass of milk is not only refreshing, but is loaded with essential vitamins that your kids need to help keep their bones healthy and growing strong. Kids usually need two to four servings of dairy each day, so this is important to keep in mind.

* Yogurt drinks: These are a somewhat new addition on the beverage market today. Some of these drinks contain the nutritional benefits of yogurt that is much more tasty than the carton of yogurt you might be trying to get your child to eat for breakfast. These drinks are packed with protein, calcium, and active live cultures, which are good for your child’s complete health. These drinks also count for one of your child’s daily dairy servings!

* Smoothies: If you make a smoothie with a juicer that uses the fresh squeezed juices of raw fruits and vegetables, you’re sure to boost your kids’ immune system and energy levels. These are not only a tasty treat, but are a quick and simple way to help your kids get their recommended dosage of fruits and vegetables in for the day.

Sugary drinks are loaded with artificial sweeteners, preservatives, and other energy zapping ingredients. So when you are tempted to let your kids have a box of juice, consider letting them drink up one of these tasty alternatives!

References

[1] What kids drink at 5 could affect weight at 15. Reuters.com. Accessed on the Web November 6, 2009. http://www.reuters.com/article/healthNews/idUSTRE5A55C720091106

[2] The best kids’ drinks to pack for back-to-school lunches. HealthCastle.com. Accessed on the Web November 6, 2009. http://www.healthcastle.com/drinks_lunch_children.shtml

How Can I Prevent Pink Eye (aka conjunctivitis)?

By Brooke Strickland
Writer for FEP International

Pink eye, otherwise known in the medical world as conjunctivitis, is a very common problem for kids, and sometimes adults. Its symptoms are many: itching, burning, stinging, irritation, pain, crusting, light sensitivity, or a gritty feeling in the eye. Pink eye can come in contagious and non-contagious forms. Non-contagious pink eye can develop when harmful allergens enter the eye, and contagious forms are often tied to viral or bacterial infections. The contagious kind is highly infectious and can be spread by shared towels, table tops, bathrooms, and counter spaces.

So, what are some ways to avoid developing pink eye? Here are some tips to follow to stay away from this nasty problem.

* Never share washcloths, towels, or pillowcases

* Wash your hands with hot, soapy water to disinfect and rid your hands of bacteria and germs

* Do not share cosmetics (eyeliner, eye shadow, or mascara)

* Do not rub your eyes: sometimes rubbing your eyes can allow bacteria to enter your system and infect the eye

* Dust and vacuum frequently to rid your home or allergens that may be disruptive to a sensitive system

* Steer clear from smoke, chemicals, or fumes or if you are exposed to these things, make sure you are in a well-ventilated area

* If you wear contacts, be sure to NOT wear them if you think you have developed pink eye

* If you think you have pink eye, do not delay in seeking medical attention. Getting on top of the spread of the infection is important, as waiting too long can cause long term damage to the cornea.

With kids back in school and germs in full swing this cold and rainy fall and winter season, be sure to follow these tips and guidelines to evade getting pink eye.

References

[1] Pink Eye. All About Vision. Accessed on the Web November 8, 2009. http://www.allaboutvision.com/conditions/conjunctivitis.htm

[2] How to Prevent Pink Eye. eHow. Accessed on the Web November 8, 2009.
http://www.ehow.com/how_2048242_prevent-pink-eye.html

Health Benefits of Yogurt

By Brooke Strickland
Writer for FEP International

Yogurt is a great snack, breakfast item, or dessert treat. It is delicious when served with fresh fruit, granola, nuts, chocolate, and as an ice cream alternative, there are low fat frozen yogurts you can indulge in. Not only are there lots of tasty flavors to choose from, but yogurt has even more health benefits.

One of the main health benefits it offers are the active and living cultures. Cultures are composed of living microorganisms that help build strong immune systems, fighting off yeast infections, while also increase the good bacteria in digestive systems. In addition, it’s packed with protein, calcium, riboflavin, and vitamin B 12. In addition, studies have shown that eating yogurt can help prevent osteoporosis and can help reduce the risk of developing high blood pressure.

Here are some extra yogurt tips, to help you cultivate stronger and healthier eating habits.

* Look for active cultures and probiotics: Check the label of your yogurt to see if it contains live cultures.

* Team yogurt with flaxseed: Stirring in some flaxseed with your yogurt will give your body an added boost of fiber.

* Vitamin D: Some yogurts contain vitamin D, others do not. So if you’re looking for a yogurt that will give you some extra vitamin D, you’ll have to pay attention to the label.

* Substitute yogurt: When you are cooking, you can often substitute some recipes that call for milk with yogurt. This is an easy way to add some of this flavorful item into your diet.

* Snacks: It is 3:00, you are at work, and you have a case of the munchies. Instead of reaching for greasy potato chips or a candy bar, go to the fridge and grab a yogurt. The protein it holds will give you that added boost to complete your day with gusto, and it can help quench that sweet tooth you might have.

So next time you are at the grocery store, wander over to the sea of yogurt and make your selection. Your body will thank you for it!

References

[1] Benefits of Yogurt. Web MD. Accessed on the Web November 6, 2009. http://www.webmd.com/diet/features/benefits-of-yogurt?page=4

[2] Health Benefits of Yogurt. Essortment. Accessed on the Web November 6, 2009.
http://www.essortment.com/all/yogurthealth_rchl.htm