Category Archives: Well-Being Essentials

A Way to Obstruct the Aging Process

Regular exercise builds up immunity, speeds up the elimination of toxins and rejuvenates  the body.

You’ve probably already come across many approaches to “modern exercising” like spinning, pilates, cardio, and myriad of others.

I don’t think we should obsess about choosing the “perfect” exercise.  Every exercise that you enjoy is a perfect exercise.  However making it a routine is very important especially if you have a sedentary work style and spending hours in front of the computer like I do.

Moderate exercise, brisk walking, jumping on trampoline, dance, yoga or any other form that you enjoy is important to be done every day. 

Besides exercise, a highly alkaline, raw diet, deep breathing, increasing the pure water intake etc. are very good for oxygenizing.

High Intensity Interval Training

A relatively new approach to exercise is called High Intensity Interval Training or Peak 8 (by Dr. Mercola).

In essence, you need to raise your rate up to anaerobic threshold for 20 seconds and then you recover for 90 seconds and repeat 8 times.  Reaching the anaerobic threshold (when it becomes hard to breathe because you miss the oxygen) will cause your human growth hormone (HGH)  to increase.

Human growth hormone production decreases after we reach 30s. Obviously increasing the HGH naturally is a good way to obstruct the aging process 🙂

I find this high-intensity training* very convenient because it lasts only 20 minutes, so you have no excuses for not having the time and you don’t need some fancy equipment – type of exercise is entirely up to you; can simply be alternating fast and slow walking.

I like using elliptical cross-trainer for high-intensity training. It took me ages to compare reviews and choose one, so finally I bought a mid-priced NordicTrack E4.2 which I find smooth and very good quality for the money.

I  also found that wearing a pedometer works really well. In fact, each member of our family owns one, including our 5-year old who almost always wins the competition 🙂 The goal is to reach at least 10K steps a day.   My most active day in the corporate world, rushing from meeting to meeting, to the school, to the office and back would typically result in only about 4K steps.

A mid-priced pedometer (we own Fitbit Zip  or Fitbit One) works really well.

Quick Checklist

    • Make your daily 30+minutes exercise schedule and no matter what stick to it.  The type is less important: brisk walking, jumping on trampoline, elliptical, yoga, swimming, really anything works. Consider doing it together with your partner, children, or family member and making it a habit.
    • If your work style is sedentary, consider 15 minutes reminders to stand up and do a simple exercise.  Some additional interesting ideas and techniques can be found here.

Notes and More Info

*The high intensity training is not suited for everybody.  Make sure you first verify if this training is appropriate for you or seek your health care practitioner’s advice in case of any concerns. More info can be found here Peak 8

Well-Being and Stress Handling

Psychological factor, negative emotions and stress tend to be far more prevalent as disease triggers than all of the other physical ones.

Flower 1

Note that at least 80 percent of all diseases appear to be caused by negative thoughts and emotions.

The path you choose to manage stress levels is less important.

What is important is to break free from toxic emotions like hatred, bitterness, fear, jealousy, envy, angriness that all highly contribute to your stress levels and block the energy flows.

To develop ability to quieten the mind and achieve the sense of inner peace.

To increase the capacity to love unconditionally, enjoy the life and forgive.

I particularly like Eckhart Tolle’s take on modern spirituality.  His books The Power of Now and New Earth could be that little something that puts all things in perspective and give you the key to finding the inner piece and happiness.

For stress handling, Dr. Mercola for example recommends energetic approaches such as EFT (Emotional Freedom Technique). EFT is based on many years of knowledge accumulated by the Chinese.  It works by reestablishing full energetic flow of the body’s underlying energy (meridian system) by tapping (which can be seen as form of acupressure) and positive affirmations.

For those that are not into spiritual or Eastern wisdom and technics, there are other good “tools” like: stress reducing CDs, listening to relaxing music, dancing, playing an instrument, etc.

Herb Eleuthero (“Siberian ginseng”) contains anti-fatigue and anti-stress properties that help to support the adrenal glands thus improving our tolerance to stress. Siberian ginseng is used when level of cortisol is high.

We simply need to remember that laughing, loving, kissing and hugging are the greatest of all “stress-terminators”.

For example hugging is a wonderful “medicine” as it transfers energy and gives both persons an emotional lift.

Plus you usually can’t give a hug without getting one back – so smile at and hug that person that is next to you, no matter who he/she is 🙂

Breathe In, Love Out 🙂

7 Sleep-Promoting Foods

7 Sleep-Promoting FoodsSleeping Beauty or Beauty Sleep?

Good-quality, restful sleep is indispensable.

I once read and always try to remember that chronic lack of sleep can’t be fully recuperated by sleeping more:  your body remembers.

During sleep our bodies rebuild, detoxify and recover from the day’s stress.

It is during the deep sleep when we re-connect to our inner being.

Sleeping in complete darkness stimulates melatonin, a hormone that promotes restful sleep.

How much sleep we need varies from person to person. While for some people seven hours of sleep may be perfectly fine, others may need nine or ten. If you are very active, most experts agree that you should aim for at least eight hours of sleep. The newest research in fact concludes that you can’t get too much sleep!  “After Stanford University basketball players spent five to seven weeks sleeping at least 10 hours a night (when they had been sleeping six to nine hours), their performance shot up like they’d doped”.

Don’t forget that it is necessary to stop eating two to three hours before sleep.

Taking a warm bath and drinking a cup of chamomile tea before going to bed especially after having had a stressful day are some of the techniques that work for me.  Do remember to switch off you phone completely and leave all electronic devices outside of your bedroom.

For those who have issues to get to sleep I found that listening to hypnotherapy CDs – I used to use Glenn Harrold’s – helps a lot.  

Otherwise you can try some the following sleep-promoting foods.

7 Sleep-Promoting Foods

1 Bananes-Sleep_Promoting FoodHerbal teas. Teas have many sleep-promoting properties. Besides chamomile tea which is my favorite, passionflower hops, lemon balm and mint teas are also good sleep inducers.

2 Honey. Honey reduces alertness so a glass of chamomile tea or milk with some honey will help you relax and prepare for sleep.

3 Cherries Sleep-Promoting FoodBananas. Bananas help promote sleep because they contain the natural muscle-relaxants.

4 Almonds. They contain contain tryptophan and magnesium which promote both sleep and muscle relaxation.

5 Cherries. A team of researchers from the University of Pennsylvania and University of Rochester found that cherries boosted the body’s supply of melatonin, this helping people with insomnia.

6 Miso Soup.  Miso contains some amino acids that boost the production of melatonin, so bowl of miso soup to end the day is another natural way to fight insomnia.

7 Yogurt/Dairy. Calcium helps with stress reduction and stabilization of nerve fibers, therefore foods rich in calcium may promote sleep. Some yogurt or raw warmed milk is another food that is good to be taken for dinner.

You can find around the web many tips on how to improve the sleep. Here is dr. Mercola’s take on it: Secrets To A Good Night Sleep.



The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

You Can’t Get Too Much Sleep