Insomnia

 

Insomnia can often be traced back to un expected source. Learn about pitfalls that cause it.

If you're regularly exhausted by mid afternoon, you're not getting enough sleep. Lack of sleep can be dangerous: Tired people are more likely to have car accidents, while chronic tiredness can increase your chances of developing diabetes & hypertension. Surprisingly, you may be sabotaging your own efforts to get some rest. Learning to recognize the most common sleep thieves can help.

 

Caffeinated Beverages

Caffeinated beverages like coffee can perk you up (though only temporarily) by blocking body chemicals that induce sleep & increasing the production of adrenaline. However, caffeine stays in the body for up to 12 hours & can cause insomnia. To avoid this effect, cutting caffeine completely out of your diet is advised. There's no evidence that any amount of caffeine is good for you.

 

Sleep Apnea

This disorder, which causes people to momentarily stop breathing during sleep, can cause disruption of deep sleep, resulting in a tired feeling the next day. Sleep apnea commonly occurs when a person's airway becomes blocked during sleep, resulting in loud snoring. If your partner tells you that you have a snoring problem, consult your doctor who may prescribe a continuous positive airway pressure machine to prevent your airway from becoming blocked.

 

Working or Eating on Bed

Using your bed as a place to work or eat can cause you to associate it with these tasks, ultimately leading to sleeplessness. That's when a treatment called sleep restriction can be helpful. You cut out all those activities & then re-associate the bed with sleep. It's one of the most effective treatments for insomnia.

 

Electronics

Reading interesting content on the Web or watching an engaging TV program right before bed can keep you awake by stimulating your mind. Even the bright light emitted from the television or computer can wreak havoc with your sleep. Turn off your electronics a couple of hours before bed to ensure they don't ruin your rest. Give your brain a chance to wind down from the day.

 

Children

Parents know all too well the effect a wakeful child can have on their sleep. Habits like frequent nighttime nursing & allowing your child to sleep in your bed can shortchange your own rest. To keep the little ones in bed putting children to bed drowsy but not asleep is suggested, so they learn to fall asleep on their own. If your children are having trouble sleeping well, consult your pediatrician.

 

Anxiety & Allergies

Conditions like anxiety & allergies can also cause insomnia or lessen sleep quality. Treating the root problem is often the best way to take care of sleep difficulties. Treatment for allergies depends on the source of the allergic reaction; talk to your allergist if your allergy symptoms are affecting your sleep.

 

Working Overnight

If you have a job that requires you to work overnight, you may not be getting the deep sleep that you need because the body tends to sleep more lightly during daytime hours. Barring a job change, try mimicking nighttime conditions while you sleep by making your room as dark & quiet as possible & using eye <, masks/ear plugs. Also, try to keep the same overnight schedule on your days off.

 

l2-Hour Snooze On Weekend

After a week of shortchanging yourself on sleep, taking a l2-hour snooze on the weekend may seem like the perfect antidote. But sleeping in can throw off your sleep-wake cycle, causing you to stay up until the wee hours of the morning on Sunday nights, which means you're tired all over again on Monday. For maximum restfulness, go to bed & wake up at the same time every day, even on weekends.

 

Avoid Exercise Before Going To Bed

Getting your exercise in the morning or early afternoon will help you sleep better at night, while working out close to bedtime may keep you awake because of the rise in body temperature that it causes. (Cooler body temps help you feel sleepier.) To avoid exercise-induced insomnia, finish up your workout at least three hours before bedtime.

Bone Healthy Diet

 

When you're diagnosed with osteoporosis, it's only natural to wonder if there is anything you can do to help your bones on your own. Fortunately, the answer is yes. The moment you leave the doctor's office, you can start making smarter food choices that will benefit your bone health.

The prevention & treatment recommendations for osteoporosis are very much the same & largely involve calcium / vitamin D & getting a lot of fruit and veggies in the diet. An osteoporosis friendly diet is important even if you are taking medications that will help slow bone loss & prevent fractures.

Bone Healthy Diet

A bone-healthy diet may not help rebuild. Your bones if you are experiencing age-related bone loss, but it can slow bone loss. However, younger people who are diagnosed with osteoporosis as a result of a medical condition or a period of extended bed rest may be able to regain bone mass with a program that includes osteoporosis friendly nutrition.

Calcium

Get your recommended daily dose of calcium: It is key to maintaining healthy bones. Dietary supplements are an option, but it is best to try to get calcium through the foods you eat if possible; your doctor will tell you if you should do both. Adults should aim for 1,000 milligrams (mg) of calcium per day, but if you are over age 50, you need 1,200 mg of calcium every day, 1,300 mg after menopause. Requirements have not yet been set for people who already have osteoporosis, although taking more than 2,500 mg of calcium can work against other needed nutrients in your body & is not recommended.

Good food sources of calcium:

• Low-fat dairy products such as skim milk
• Sardines with bones
• Calcium fortified juices & other foods
• Dark, leafy green vegetables

Lactose Intolerant

Simply adding some cheese or broccoli to your dinner plate can improve the bone healthiness of your meal. Dairy remains the best source of calcium, which poses a problem for people who are lactose intolerant. Yogurt may be an option for you if you're lactose intolerant, as it is often better tolerated than other dairy
Products. Taking a supplement called lactase enzyme with dairy products can also help some people who are lactose intolerant to digest.

Vitamin D

Get the recommended daily amount of vitamin D. It helps your body use the calcium you eat. The best source of vitamin D is natural sunlight (15 minutes in the sun without sunscreen is all you need each day). However, people who should not be exposed to direct sunlight, such as skin cancer patients, can get vitamin D from supplements. Aim for about 400 to 800 IU a day (some doctors recommend higher doses). There are few foods with vitamin D, though some cereals & juices come fortified with the vitamin.

Good food sources of Vitamin D:

Salmon, tuna, mackerel, sardines Egg yolks Fortified dairy products such as milk.

Some hearty dishes can give you a wallop of calcium & vitamin D, especially those that combine milk, cheese, eggs, fish (like tuna), noodle casserole, macaroni & cheese.

Eat Fresh Produce

Your bone health relies on a varied diet containing many different vitamins & minerals. Aim to eat a rainbow of colors when it comes to fruits & vegetables. As an additional benefit, a study of 171 adults showed that those whose diets were more alkaline (which can be achieved by eating more fruits & vegetables) retained more Calcium.

Reduce or Avoid

Cut out caffeine & carbonated beverages Caffeinated drinks & sodas both have a negative impact on your bone health.

Cut back on salt Eating salty foods causes your body to lose more calcium.

Creating a healthier diet after being diagnosed with osteoporosis doesn't have to be a chore, especially if you accept the challenge to prepare tasty, calcium & vitamin D-rich dishes that can help protect your bones.

Nail Polish

Invention Of Nail Polish

Did you know that nail polish that we know was invented by the Chinese some 5000 years ago?  Their favorite colors were red & black. Today's nail polish is basically a refined car-paint, while the nail polish of the Chinese consisted of beeswax, egg whites, gelatin, gums & dyes. The Egyptians used to dip their fingers into orange henna to color their nails.

Nails Are Reflection Of Your Personality

Sometimes the simplest things (like nails) tell everything about you. Whether you choose a French manicure, some wild prints or eccentric pop colors! Manicure can reveal a lot about preferences for definite fashion styles as well as personality. And if you decide to embrace the winter 2011 nail polish trends you will have the ability to explore. various fashionable shades combined & applied skillfully.

Selecting The Right Shade

In choosing the right shade you should pay attention not only to current trends but also your skin color as well as your nails' shape.

Metallic nail colors came back straight from 80's nail polish fashion. It is an absolute trend right now. For those who hesitate in any way over choosing right metallic hue should opt for lighter nail polish tones.

One of the leading trends of the season includes the option of greige & matte nail polish colors. Greige is a neutral shade; a cross between gray, brown & beige which was made popular by Channel on the runways. It can be lighter or darker or perhaps have hues of lilac or mauve. This group of nail polishes can dignity every nail shape as well as skin tone.

Nail Polish Shades That Are Extremely Irreplaceable

The endless shades of red are also among nail polish trends. This class of nail polishes is extremely irreplaceable when you desire to accentuate your lady like charm. All the red color hues, from blood red to pastel tones are absolutely compatible virtually with every look starting from retro as well as burlesque or vintage ones. Metallic, checked. Neutrals, checked. Dark colors, checked. Bright colors, checked.  But, where  do we wear all these? From business wear to school, from nights out to parties, these colors go perfectly for any occasion.

Nail Polish Shades For School Girls

In order not to have any problems at school because of a powerful & bold colored manicure, keep it safe with the classic French, but if you find that boring or it's simply not your style, light colors come to save  you. Milky pink, easy green, baby blue, creamy yellow, nude, soft brown, everything will look lovely & very feminine.

Nail Polish Shades For Working Women

For office there's nothing more acceptable than neutrals. They will emphasize your outfit, where you need different accessories in the same earthy shades. Just because it's work or business doesn't mean you can't look like a lady & be fashionable! You come first as a woman & than as a worker.

Nail Polish Shades For A Night Out 

A night out? It is time to go crazy with the chromatic theme chosen from your outfit to your make-up, accessories & nail polish too. Be playful & fun with pop art colors from fuchsia to wild purple, bloody red, turquoise, electric blue, neon yellow, flawless orange, everything goes perfectly!

Nail polish Shades For The Party

Party is the time when you turn yourself into a beautiful lady, a sophisticated & elegant woman from head-to-toe, so you need to keep your nails up looking stunning & extraordinary. Choose colors from midnight blue to bistre brown, purple, green or red, all coming in the darkest shade in order to present mystery & elegance through your appearance. Metallic from gold to silver in darker or lighter shades are perfect.

Skin Caring Tips

 

Maybe you're in your 20s or early 30s & you think you can't possibly have aging skin yet. Well, you're wrong. Your skin starts acting old, losing collagen, glow & elasticity. Lines will develop & pores can seem more pronounced. It's easier to prevent damage than to repair it but the good news is you CAN reverse skin damage. To slow down/reverse the aging process & leave your skin glowing at any age:

 

Don't take too many showers:

Yes you're working up a sweat, but taking multiple showers throughout the day can wreak havoc with your skin. Though you might think it's hydrating, topically, water can have a drying effect on your epidermis. To avoid looking like a prune, douse in small doses & always moisturize immediately after showering.

 

Do drink plenty of water:

While topically water can hinder your skin, drinking 1.8 litre of water daily is essential for a healthy complexion because it flushes out toxins & keeps your insides running efficiently. It doesn't matter whether you drink bottled, filtered, tap water or eat fruits/veggies.

 

Don't go overboard with rich moisturizers:
While you want to keep your skin supple during summer, you can afford to lighten up - especially since thick doesn't necessarily equal better.

 

Do use a nighttime face lotion:

There's evidence that skin-cell regeneration is slightly faster at night than during the day, so take advantage of your skin's receptiveness & don't skimp on overnight hydration.

 

Don't drink too much coffee:

Do lavish your face & body with coffee topically. Numerous studies point to coffee-derived caffeine's skin-tightening & redness-soothing properties, making it the perfect antidote to under-eye pouches & rosacea.

 

Don't use harsh scrubs or scrub too often:

A void crushed nuts that are jagged. They can cause tiny lacerations in the skin, making the skin vulnerable. While the general rule is to exfoliate twice a week, your skin type plays a factor. Oily skin can handle exfoliation sessions up to four times a week, whereas dry or sensitive skin should stick to once or twice-a-week scrubs.

 

Do exfoliate with natural fruit enzymes:

Fruit acids from pumpkin, papaya & pineapple, for example, dissolve dead skin cells gently yet effectively. Pump up your scrub by squirting a little lemon juice into it for instant brightening & buffing action.

 

Don't over massage the skin or touch your face too much:

A facial massage can help relieve stress, improve elasticity, & provide a healthy glow, but stimulating the skin too much can also irritate sensitive skin & worsen acne, psoriasis, or eczema. Also, try not to touch your skin during the day when your fingers might not be clean..

 

Do use the zipper technique when applying anti-aging creams & serums to fine lines & wrinkles:

This will create a crevice-free surface so that the cream/serum can effectively penetrate. Here's how to do it - Using your index finger & middle finger, gently push the skin on either side of the line outward. Keeping fingers spread, use a finger from your other hand to zip up the smoothed-out area in between with product.

 

Don't rely on commercial beauty drinks for glowing skin:

They can provide a hydrating boost, but there aren't enough vitamins & antioxidants in them to make a visible difference in your skin.

Do take anti-inflammatory supplements:
Omega-3s, B vitamins & querecitin help prevent acne flare-ups, encourage moisture absorption/retention & improve blood circulation. If you're handy with a juicer, you might even try making your own at-home beauty drinks. Natural juices are enriched with vitamins as well as antioxidants, which increase blood flow, reduce collagen breakdown, improve collagen deposition, production & help with increasing the overall cell turnover rate of your skin, mixing leafy green vegetables like spinach.

 

Do stop smoking:

Ever notice the skin of a lifelong smoker? It can appear wrinkly like a squashed paper bag. The fact is, smoking is the 2nd biggest cause of skin damage after sun exposure. Why? nicotine constricts blood vessels & decreases the flow of oxygen to the skin.

Do use an AHA or BHA (also known as retinols) every day:
A daily application of a one percent prescription retinoid lotion (such as Retin-A or even better, Tazorac) can erase years from your face. AHAs used properly not only take off lots of dead skin, but can seem to take 10 years off as well by reducing fine lines. (Keep in mind these products do OT shrink pores. Your pore size is completely hereditary, so don't believe promises of permanent reduction).

Extra tip:
You must stay out of the sun if you use retinoids- You are extra-susceptible to sunburns.

Do exfoliate once a week:
Choose a formulation that's best for your skin type. Chemical exfoliators (glycolic or salicylic acid) are best for oily or combo skin, while scrubs found in micro-dermabrasives work best for sensitive skin.

Do use rye & neck cream daily:
Eyes are one of the first places to show aging. The skin around the eyes is extra thin so you'll want to protect it from the sun with eye cream with SPF 30.

Do invest & ingest antioxidants:
Antioxidants is a huge word in aging prevention. A huge proponent of antioxidants (found in green teas & beta carotene) Q 10.

Don't pull & rub your skin:
Aging skin has been under attack by UV rays, stress & carbon monoxide so don't stress it more by pulling on it.

Don't forget to moisturize:
While it's a myth that wrinkles are caused by dry skin, moisturizing can improve the appearance of lines by temporarily plumping them up.

Don't ignore your neck & chest:
The neck & chest are first to show the signs of aging (they have fewer oil glands than the rest of your body), yet most of us ignore them. Look for moisturizers that have age- fighting ingredients like vitamin A (retinols), kinetin, copper or vitamin C.

Don't forget the sunscreen:
You've had it ingrained in your head since youth, but seriously, even in winter it can take just 20 minutes of unprotected sun exposure to damage the skin. One word of warning: Once you start an anti-aging regimen, you have to keep it up. The effects of acid peels, AHAs, moisturizers - all the anti-aging products that remove dead skin cells & make skin look plumper - won 't last forever. You will have to maintain them.

BEDROOM & SLEEP

A simple bedroom makeover, starting with a comfortable bed, can help you sleep better & through the night.

Sometimes it takes more than being tired to fall asleep. Relaxation techniques can help you sleep more soundly, but don't stop there. Creating the right atmosphere in your bedroom will also lead to better sleep.

The ultimate sleep setting starts with a comfortable bed - good pillows & a blanket or comforter make your bed more inviting. You also want to set the right mood to help you sleep.

People have trouble sleeping for many reasons. Sleep problems may have to do with human instinct & the need to survive. 

Difficulty sleeping is a normal reaction to stress & to an unhealthy or dangerous environment. This probably gave our ancestors a survival advantage when the greatest risk to their well-being

Was being attacked at night, whether by saber-toothed tigers or enemy tribes.

How does that affect your sleep today?  We are probably hardwired not to sleep as well when there are problems in our lives. This may be part of the reason that insomnia is often associated with stress, depression & anxiety. Being physically uncomfortable when trying to sleep can make it even harder.

The right sleep environment is essential to set the stage for better sleep. Give your bedroom a makeover with these tips:

• Set an appropriate noise level. Certain sounds may annoy you at night, while having your room too quiet can also affect your ability to sleep. White noise is purposeful noise (usually a steady, low-level background sound) that blocks out distracting sounds. Try running a fan at night or playing a CD of soothing sounds, like rain or ocean waves - whatever relaxes you.
• Check the temperature. It can be difficult to sleep in a room that's too hot or too cold. The right temperature depends on your personal comfort level. Find out what makes you most comfortable in bed so that you don't wake up sweating or shivering.
• Make a comfortable bed. When you slip into bed at the end of a long day, it should feel welcoming, luxurious & relaxing. Clean, soft sheets, blankets or a comforter & pillows are a given. But also make sure that your mattress is in good shape & has the level of firmness you need.
• Turn out the lights. Exposure to plenty of sunlight during the day can help you sleep better at night, but you want your room as dark as possible while you sleep.  Hang curtains or shades designed with a backing material that blocks outside lights & early morning sunlight, or consider sleeping with an eye mask.
• Limit bedroom activities. When you work, watch TV, or play on the computer in bed, it stimulates you & negatively affects your ability to sleep. Learning to associate your bedroom with only sleep will help you fall asleep & sleep better when you're in your bed.
• Give yourself some space. If your partner's snoring interferes with your sleep, talk about solutions to get it under control. If you have pets, consider keeping them out of your bedroom at night. Sleep is a necessity & it should be restorative. It can also be enjoyable. Create a tranquil sleep environment so that you can sink into a deep, restful sleep easily each night.

DRESSING SLIMMER

The most common misconception people have about dressing slimmer is they have to wear black. While black does provide an overall sleek appearance, it's not the only path to a svelter look.

Know that you are a normal person & everyone's body is different. Once you start looking at yourself through a less critical lens, fashion can be a lot of fun. Here  are  few  tips:

Wearing a monochromatic colour scheme is elegant & flattering to all body types. Even wearing an all-white suit, for example, will look good on someone trying to dress slimmer because it doesn't chop up the body. The last thing you want to do is cut up your look with a different colour, which could make even a slim person look stocky.

Wearing clothes that are too baggy can easily add the illusion of five to 10 pounds to your frame & make it look as though you are hiding behind something.On the other hand, wearing clothes that fit properly (not too baggy or too tight) radiates confidence. 

Accessories are a smart trick for looking slimmer. Adding bangles or a nice pair of earrings is a great way to pull together an outfit & add a tasteful splash of colour to a monochromatic look. Accessories like a pendant or brooch draw the eye up & toward your beautiful face.

When it comes to choosing the right pair of pants, your  best bet is to stick with a lower waistline with a flat front & no pleats. A slightly lower waistline helps to elongate your look. Pants should be on the longer side so there is a nice break at the cuff.

Belts can also be a great tool when trying to dress slimmer. Wearing a belt with a nice buckle lower on your hips will draw the eye to the belt & elongate your overall look, especially if the belt blends with your clothing colour. Belts can also help tie a look together & are a very versatile accessory.

Since skinny pants are still on the fashion radar, there are ways to wear them & look streamlined. If you are going to wear skinny pants, pair them with a voluminous top or long blazer. The same principle applies when wearing a wide-legged trouser. Pair them with a fitted shirt or jacket. The whole outfit shouldn't be completely voluminous or stick straight. But pairing one with the other makes it simple to dress both slim & stylish. If you are going to go with a skinny jean or pant, you can achieve a sleeker look with stylish boots worn over the pants.

Since classic browns, beige's & charcoal greys look good on everyone, bright splashes of colour as underpinnings to an outfit is suggested. Wear a rich magenta or deep blue camisole under a dark grey suit jacket to spice up your look without going over the top.

Boots are flattering on everyone & everyone can look sleek in a boot. If you are wearing a pair of jeans, just adding boots & a blazer will complete your outfit & also be slimming. Heels, too, are slimming footwear.

The Most Common Makeup Mistakes

The right makeup colors applied in the right amount will defiantly take your look from dull to dazzling. But the wrong moves can give the impression that you're in the dark about makeup or that you put your makeup on in the dark! Here's what to learn to be in the know & how to avoid the most common makeup mistakes.

You already know some of the cardinal makeup sins - like sleeping with your makeup on (clogs pores!) & sharing your makeup (you'll also be sharing bacteria!). But some other makeup mistakes are a little less obvious. The most dreadful mistake is when the base of the lower eyelashes is traced with a thick eyeliner pencil & not blended in. This not only looks unsophisticated but it also makes eyes look much smaller.

And here are six other faux pas to avoid when applying makeup.

Foundation that’s Too Dark or Too Light: When using, it's imperative that you wear a shade that matches your skin tone exactly. Otherwise, you risk ending up with a face a different shade from the rest of your body, not to mention ending up with the telltale foundation line around the chin that screams you're a makeup novice.

When choosing the right foundation, it's best to go to a makeup counter where you can test three different shades - one you think is the closest match, then one a shade lighter & one a shade darker. Dab the color on your cheekbones & jaw line to get the most accurate assessment. Pick the one that blends effortlessly into your skin (it should disappear on your face). And don't forget that you may have to switch foundation seasonally.

Makeup That Settles Into Lines: Liquid foundation can sometimes slip into pores, highlighting wrinkles & making skin look blotchy. To prevent this, avoid applying a heavy moisturizer beneath your foundation. If you have oily skin, you may not even need to use a moisturizer. Too much foundation or concealer can also cause the makeup to seep into lines.

After applying a light moisturizer (if you need it), let it absorb into your skin for a few minutes before moving on to your makeup. Then use a wedge sponge, which soaks up any extra color, to blend an even layer of foundation onto your skin. No matter what your skin type, a matte foundation is a good choice if you want to prevent slippage into lines & pores. Finally, set your makeup with translucent powder.

Too Much Blush: Beautiful, rosy cheeks can give you a healthy & youthful glow but only if you go easy on the color. Shade that looks too bright on your face will attract the wrong kind of attention.  If you tend to be heavy-handed in this area, choose a sheer. Blush in a pink or peachy shade - these are more goof-proof. And apply with a large blush brush in an upward motion only from the apples of your cheeks to your temples. If you're using a mineral   or loose-powder blush, remember to tap off the excess before applying.

If you notice that you’ve still got too much blush, use a cotton round or cotton ball to gently remove the extra color. Or add a light dusting of translucent powder to soften the look. Many makeup experts are never without a velour powder puff as it's great for toning down the color of blush if you've accidentally applied too much.

Clumpy Mascara: Wearing is a no-fail way to open up your eyes & give your entire face a glam touch. But that can all backfire if you have clumpy, spidery lashes. This can happen for one of two reasons:

You've applied too much mascara or your formula has dried out (maybe its past prime or you've let too much air get in the tube by not closing it properly). A rule of thumb is that mascara should be tossed after four months.

If the mascara has gone bad, you know what you have to do (buy a new tube). If there's nothing wrong with your mascara, then it's your technique you'll have to tweak.To keep clumps at bay, always blot the wand with a tissue before applying. Avoid wiping the wand on the rim of the tube - otherwise, you’ll be creating clumps that may end up on your lashes. When applying, place the wand at the base of your lashes & wiggle it from side to side until you reach the tips. Repeat this process only one or two times. Then use a lash comb to separate any stuck-together lashes..

Visible Lip Liner: When it comes to applying lip liner, some women  make the mistake of choosing a shade that's much darker than their lipstick. The point of lip liner isn’t to stand out on its own - it’s to help define your lips, to make your lipstick last throughout the day & to keep it from Bleeding into fine lines (see the next tip). The easy remedy is to choose a lip liner either the exact same shade as your lip color - or in a neutral color.

Lipstick Feathering:  As your age, your natural lip line begins to fade & fine lines start to form. This often causes your lip color (particularly sheer or creamy lipsticks & lip glosses) to be more prone to bleeding & feathering. Your first line of defense is to trace the edges of your mouth with a lip liner (the same color as your lipstick or in a skin-toned shade).  After applying lipstick, blot with a tissue. If you find your lip color is still too slippery, consider switching to matte or semi-matte lipsticks. Using semi-permanent lip stains is another way to prevent feathering.

Few more tips:

• Never ever rub your eyes. To remove the most stubborn eye makeup, soak a cotton pad with a dual-phase eye makeup remover for at least 30 seconds.

• Use earthy tones to make it more wearable.

• To combat puffy eyes, sweep a light color all over the eyelid & a darker color on the crease -sounds clichéd but it works!

• When it comes to blending, it is all about practice. Make sure you use a fluffy brush & blend with the tip in a feathery, windshield motion.