The Benefits of Lavender Essential Oil for Better Sleep and Improve Insomnia
Natural pure essential oil has been utilized for therapeutic and medicinal properties. Over 70% of the population suffer from insomnia during some times of their lifetime. Lavender essential oil is a natural, safe and cost-effective remedy for insomnia and to achieve better sleep.
Because our olfactory nerve is connected directly to the primitive part of our brain the amygdala, one would expect the fast onset of action from breathing in the essential oils. Lavender oil has been demonstrated to help alleviate stress, anxiety, depression, irritability mental fatigue, panic attacks, and improving sleep.
History of lavender oil
Lavandula angustifolia has been grown over 2000 years in Europe and Mediterranean region. The name lavender is derived from the Latin word “lavare,” which means “to wash”. It has been widely used as an antimicrobial, anti-inflammatory and anxiolytic throughout history.
Lavender essential oils
Best way to deliver lavender is through essential oil through cold distillery to maintain their natural therapeutic effect. By using undiluted pure lavender oil one can obtain high concentration medicinal quality rather the perfume quality. Organic quality free from environmental pollution and pesticides is also recommended since one will inhale the essential oil into the lung.
Benefits of lavender essential oil
Medical literature has documented lavender essential oil in eliminating harmful toxic bacteria, relieve muscle soreness & spasms, disinfect & soothe inflammation of the skin and relaxing effect on our central nervous system.
Lavender acts as a sedative by decreasing level of cortisol and DHEA. By balancing these two important hormones often disrupted by stress, one feels a calming and relaxing effect needed for long-lasting deep sleep.
Easy Steps to use lavender essential oils for improved sleep & improved sleeping habits
- Go to bed early and set time. Your body will recognize this pattern and start the process of calming down to sleep.
- Take a warm bath or shower.
- Turn off all of your phones, television and all electronics.
- Add a drop of pure Lavender Oil and rub your hands together to release the aroma and take nice long deep inhales through your nose. Add a drop on your pillow.
- Focus in on your breathing and drift off to deep restful sleep.
What researches shows about lavender & sleep
Research shows that lavender oil has shown great promises in its natural power to alleviate stress, stabilize one’s mood and improve sleep.
One Thai study with 20 participants demonstrated reduced blood pressure, heart and respiratory rates by inhaling lavender. Furthermore, they felt their moods were uplifted and felt more relaxed. It was believed that this is due to a change in brain wave pattern.
A study from the University of Southampton in Britain, researchers compared sleep pattern of 10 adults using lavender essential oil and with almond oil for one week. Result cleared demonstrated 20% improvement in the quality of sleep with lavender. week, .https://www.ncbi.nlm.nih.gov/pubmed/?term=lavander+sleep
Lavender is one of the most popular essential oil. Long accepted to induce sleep and reduces insomnia by research and history, here are some easy ways to harvest this property. We recommend adding a few drops of pure undiluted essential oil to quickly induce restful sleep and maintain deep sleep while you continuous breath in through the evening from your pillow.
Aging can be a nightmare for us beauty divas dreading looking old. The bad news is that the process of aging marches on. However, the process can be significantly delayed to prevent premature aging so you can look younger than your biological age.
The most common signs of aging and the mechanisms behind them are listed below.
- The major cause of wrinkles is exposure to the harmful ultraviolet rays of the sun. This results in a breakdown of collagen and elastin within the dermis. According to a recent study by Fleming, 80% of skin aging occurs due to UV exposure.
- Dark Spots
- The skin contains melanocytes which produce melanin when exposed to ultraviolet rays. Melanin is the pigment which gives the skin its dark color. When exposed to UV rays, build up of uneven pigmentation causes age spots and melasma to make us look older.
- Skin sagging from loss of volume
- We start to loss adipose content of the skin Furthermore, the production of the proteins collagen and elastin also declines to result in a sagging and less elastic skin.
- Dry skin
- As you get older, the cell turnover rate decreases and the content of hyaluronic acid decrease. This leads to less moisture retention within the skin and dry skin.
Caviar and its Anti-Aging Properties
Caviar is a collection of eggs extracted from large fish, most commonly sturgeon. It is processed, salted and then eaten. It’s considered a luxury food.
Caviar has incredible nourishing properties that help reduce the appearance of the signs of aging on the skin. It is loaded with amino acids, vitamins, antioxidants and essential fatty acids including omega-3 and omega-9 fatty acids.
The Role of Antioxidants in Preventing Aging
To understand the role of antioxidants, we need to understand first what free radicals are. Free radicals are highly-energetic molecules that damage cells of the body by oxidizing cellular contents. It is surprising that free radicals are produced by our body from In addition, external factors from radiation and air pollution also boost the production of free radicals. As a result, our body’s natural defenses against free radicals become overloaded and we need help from external antioxidants. The antioxidants prevent the free radicals from oxidizing and damaging body cells, including cells of the skin. As a result, less breakdown of the proteins collagen and elastin occurs, and they are produced at a greater rate than they are degraded. This improves the appearance of wrinkles on the skin.
A study published by ISRN Dermatology, it was found that external antioxidants do play a role in treating wrinkles and other signs of aging.  (Ruža Pandel, 2013)
In addition, antioxidants also have a role in preventing and delaying hyperpigmentation, which is the formation of dark patches on your skin and the appearance of an uneven skin tone due to excessive production of melanin.
The Role of Fatty Acids in Preventing Aging
The fatty acids in caviar promote skin hydration by forming a barrier against harsh environmental factors, preventing the loss of water from the skin. Better hydrated skin is firmer and fuller from the inside. Furthermore, hydrated skin heals quicker than dry skin and has a higher turn-over rate. As a result of these two factors, hydrated skin takes longer to age and the signs of aging in the hydrated skin are less apparent than those in dehydrated skin.
In a study, it was found that caviar promoted the production of collagen in the fluid between cells and increased mitochondrial function.  (Marotta F) The function of collagen is to stabilize the spaces between cells and forms a network of supportive meshwork in the deeper layer of the skin. Increased collagen produces stronger to reduce the appearance of wrinkles.
The Role of Collagen and Elastin in Preventing Aging
Proteins in our body, including collagen and elastin, are made up of subunits of amino acids joined together to form a long chain. Elastin resides in the deeper layers of the skin and along with collagen and makes the skin flexible. By helping the skin to bounce back to normal position, elastin reduces wrinkles and expression lines. As you age, your skin produces less elastin and loses the normal flexibility of younger looking skin. and more of it is degraded.
When you apply growth peptides that penetrate into your skin, you send signals to cells to start producing new collagen and elastin synthesis. Along with applied and ingested amino acids, vitamins and anti-oxidants, you can regenerate younger looking skin.
Therefore, in lieu of the above facts and scientific studies, it can be concluded that caviar is, indeed, beneficial in delaying the onset as well as treating the signs of skin aging owing to its rich content of amino acids, antioxidants and important fatty acids that help uplift and rejuvenate the skin while simultaneously reducing the appearances of pores. One can find caviar extract, anti-oxidants, and vitamins in MD Flawless Factor, MD Beauty Drink with collagen, hyaluronic acid, vitamins, and peptide. All important signaling growth factor in MD Stem Cell Factor.
 Flament, F., Bazin, R., Laquieze, S., Rubert, V., Simonpietri, E., & Piot, B. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology, 6, 221–232. http://doi.org/10.2147/CCID.S44686
 Pandel, R., Poljšak, B., Godic, A., & Dahmane, R. (2013). Skin Photoaging and the Role of Antioxidants in Its Prevention. ISRN Dermatology, 2013, 930164. http://doi.org/10.1155/2013/930164
 Marotta, F., Polimeni, A., Solimene, U., Lorenzetti, A., Minelli, E., Jain, S., . . . Soresi, V. (2012). Beneficial Modulation from a High-Purity Caviar-Derived Homogenate on Chronological Skin Aging. Rejuvenation Research,15(2), 174-177. doi:10.1089/rej.2011.1274. https://www.ncbi.nlm.nih.gov/pubmed/22533426
Grow Hair with Sachi Inchi
For hundreds of years, these plants have been cultivated in Brazil Amazon Forest. The oil derived from these seeds is also highly popular because of its numerous health benefits including healthy hair growth and relieve irritated scalp.
Health benefits of Sacha Inchi
The health benefits of Sacha Inchi including diabetes, improving digestion, weight loss, reduce inflammation and Alzheimer.
- Skin: Sacha Inchi is loaded with natural anti-oxidants omega 3, 6 and 9 to sooth irritated scalp, eczema and psoriasis.
- Hair: Did you know you need healthy oil for healthy hair? These healthy fats can help to add moisture to the hair, thereby preventing dry hair and split ends. It can also fuel hair growth and repair. Is also needed to get rid inflammation on the scalp like dandruff.
- Improves Digestion: Sacha Inchi seeds have a high level of dietary fibre, a critical element that aids normal digestive process.
- It improves Sleep: Tryptophan in Sahi Inchi is an essential amino acid for enhancing the release of serotonin. Magnesium and tryptophan-rich Saha Inchi help induce relaxation for a good night sleep.
- Lowers (LDL) cholesterol.
- Eye care. Sacha Inchi has high levels of beta-carotene and vitamin A to help boost vision health by slowing the onset of cataracts and macular degeneration.
- Prevent Diabetes. Sacha Inchi regulates the amount of glucose and insulin.
Benefits of Sacha Inchi for Healthy Hair and Scalp
This popular vegan oil derived from these seeds is also highly popular because of its numerous health benefits because of its uniquely high concentration of 94% unsaturated fatty acid. 33% Omega 6 (linoleic acid), 48% Omega 3 and 9% Omega 9. Healthy and potent natural oil to nourish and sooth hair and scalp.
Why Sacha Inchi Oil for Healthy Hair and scalp
Sacha inchi oil has omega 3 to regulate oil production to soothe the irritated scalp. Great for eczema and psoriasis of scalp causing scaly or itchy scalps. The oil is very light, making it easy for the scalp to absorb it quickly and hassle-free.
If you suffer from bad and damaged hair, try using Sacha Inchi oil to help improve their hair and keep it healthy. Sacha Inchi oil is also beneficial for curly hair to control frizz. With the Sacha Inchi oil, your curls will remain beautiful and lovely as it should be.
Sacchi is an exceptional oil rich in vitamin E. Let it strengthens your hair and soothe your dry scalp and brittle hair.
You can find Sacha Inchi oil in MD Revitalizing Shampoo and Conditioner. www.md-hair.com. So what more info do you want, when you can search for the product right away and get for yourself a fantastic hair and skin health booster? Get yourself a Sacha Inchi oil!
You often feel hungrier after your workout than you did before it. This makes sense, because you are burning more calories.
When you are sedentary and sitting you probably burn on average, between 1,800 and 2,300 calories each day. You did this simply by sitting in your office chair, walking to your car, reclining on your sofa while watching TV and just breathing, with little physical activity.
Those average calorie counts expended each day are typical for the modern adult man or woman. Now you have started to become active. That’s a great thing. Exercise combined with smart nutrition is an unbeatable way to get healthier from head to toe, mentally and physically.
When people start working out and exercising, they can become “health fanatics”. Again, this is a good thing. You are putting aside your sedentary lifestyle to improve your quality of life. Congratulations on that.
There is a problem though. Unfortunately, too many beginning exercise fanatics decide they will drastically limit their calorie intake at the same time. This puts your body in starvation mode, and can actually cause you to retain fat and not burn it.
Aside from limiting your results, it means you are hungry all the time. Especially after a workout, where you could have expended 300, 500 or 700 calories. Your mind is going to be screaming for nutrition, healthy fats, complex carbohydrates and calories.
If your exercise leaves you so hungry you could eat a horse, you may not be getting enough pre-exercise nutrition and healthy carbs. You may also believe that a single exercise session will offset a big-sized, fast food combo nightmare free of nutrition, tons of calories and unhealthy carbs.
Checking out the Science
A lot of people eat too much after working out. This is simply the truth. You may not even think you are overeating. However, science shows that for every 10 cal you burn, you have a biological compensation for 3 or 4 cal. This is referring to the time right after your exercise. You are going to eat another couple of times during the day at least, so you will eventually give your body the calories it needs to function properly, accounting for the fat-burning weight loss, muscle building or other physical benefits you are looking for.
A natural human tendency is to believe your fitness efforts are more successful than they actually are, you may think you have burned a lot more calories and fat than you actually did. Psychiatrists call this reward psychology. This is usually the mindset of beginners starting exercise for the first time, or returning to fitness.
The mindset is this.
I have just worked out strenuously for 60 minutes. If I reward myself with some type of tasty treat which may not be that healthy, that is a good thing. I am rewarding positive behavior, exercising. I am getting a taste of something I really love, even though it is probably not too good for me. All of my exercise will help offset that unhealthy reward, and then some.
The problem is the misconception of how much your exercise has impacted your body. In one important study, weight loss subjects were asked to report their own meal consumption and exercise efforts. Even with individuals who were not prone to overeating, the average subject believed he or she ate 47% less than they actually did. Those test subjects also claimed to be working out approximately 51% more than they did.
The only way to guarantee you are not eating too much after a workout is to keep a journal. Log every minute of your exercise efforts, and every single crumb that goes into your mouth. If your fitness efforts are not getting you where you want to be, and more importantly, if they are heading in the wrong direction, it may be because you are over-eating post-workout.
The National Headache Foundation (http://www.headaches.org/) estimates that more than half of those who suffer from migraines have not been diagnosed. What is migraine and how is it different from a tension headache?
Migraines are intense or severe and often have other symptoms in addition to head pain. Migraines can be accompanied by warning signs (“triggers”) that an attack is about to begin. Tension headaches are more common and do not have a warning phase. Tension headaches also don’t typically cause the more severe migraine symptoms.
Migraine symptoms can include nausea, pain behind one eye or ear, pain in the temples, seeing spots or flashing lights, sensitivity to light and/or sound, temporary vision loss and vomiting. The sensations typically occur anywhere from 10 to 30 minutes before an attack.
The Five Phases of Migraines: While migraines can vary, most sufferers experience these five phases:
- Prodrome: The early “warning signs”
- Aura can affect vision (some do not experience this). A “halo” or bright light appears and gives everything a strange glow. Blind spots, geometric patterns, flashing, colorful lights, or loss of vision in one eye have also been reported.
- Headache: Usually occurs on one side of the head (pain described as stabbing and throbbing). Visual disturbances can continue, including extreme sensitivity to light. Many feel nauseous and vomit. Migraine can last anywhere from 4 to 72 hours.
- Headache termination: Can sometimes be treated successfully with medication and lifestyle measures. Migraines usually go away by itself at some point, most often if the person goes to sleep. Even after it is gone, there still can be some lingering effects.
- Postdrome: Migraine sufferers have reported symptoms after the migraine ends, including a loss of appetite, problems with concentration, and extreme tiredness.
As bad as migraines are, there is hope. The more people diagnosed and report their symptoms, the more we learn about them and the causes. Knowing the signs/symptoms leading up to your migraines are the first steps towards getting effective pain relief. The best option is trying to prevent migraines from happening in the first place. The15 most common migraine triggers are:
- Food – aged cheese, salty and processed foods, and chocolate.
- Food additives – artificial coloring, flavoring and preservatives, monosodium glutamate (MSG).
- Artificial sweeteners like aspartame have been linked to migraines.
- Hunger – not eating regularly or too fast.
- Alcohol – alcohol such as wine is a known trigger.
- Caffeine – coffee, tea and so-called energy drinks like Red Bull have been linked to migraines.
- Stress – stress can lead to tension headaches and those prone to migraines are more at risk.
- Bright lights – bright lights (clubs and in video games) and too much sun (not wearing sunglasses).
- Loud music / noises – loud music at clubs, high sound levels at the movies, drilling and jackhammers.
- Strong smells – perfume, cologne and aftershave, paint, paint thinner and other solvents, and cigarette or cigar smoke.
- A lack of restful sleep – tossing and turning with insomnia, trouble staying asleep throughout the night, even too much sleep or jet lag.
- Physical factors – High levels of exertion like playing sports and after sexual activity.
- Changes in the environment – a change in the weather or barometric pressure can trigger a migraine.
- Medications – some medications such as oral contraceptives and heart-related drugs (like nitroglycerin) are known as triggers.
- Hormonal changes in women – changes in the hormone levels can affect frequency and severity (some report less and some more). Some known triggers are: before / during a woman’s period, pregnancy, perimenopause and menopause.
How Can You Reduce Your Migraine Triggers? Find out what your triggers are. Keep a headache diary notating what you were doing, (eating, taking medications, etc.) before an episode. Many triggers are food and drink related. Cook with fresh ingredients. Avoid diet foods and convenience foods. Don’t get so hungry that you feel stressed and make bad food choices. Steer clear of wine and caffeine. Make lifestyle changes to reduce stress, like light exercise, meditation, or doing something you enjoy to help you relax. Avoid strong-smelling products; air fresheners, scented candles, using potpourri and essential oils especially those loaded with chemicals. Use unscented toiletries if possible. Experts stress that people who suffer headaches should see a doctor for a prevention and treatment plan.
A recent study of participants mostly in their 40s who gardened in a community plot for at least a year had a lower Body Mass Index (BMI) than those who did not; lower by 1.8 points for women and 2.4 points for men. Put into pounds, that amounts to 11 pounds less for a 5’5” women and 16 pounds less for a 5’10” man.
That is a significant weight loss doing something gardeners love to do. Have you really thought of gardening as a fitness workout? Most likely not, but it is. Thirty to forty-five minutes per day reaps many of the same health benefits derived from other types of workouts, such as lowering blood pressure and the risk of diabetes, along with strengthening muscles, joints and bones. The stretching, bending over and lifting are all exercise.
Tasks done when gardening like digging, raking, weeding, mowing, planting and trimming overall burn approximately the same number of calories as walking, cycling, swimming and aerobics – over 115 calories per 30-minute session. Some gardening activities burn more calories than others. For instance, turning over a compost pile with a pitchfork for 15 minutes will burn 100 calories. Pushing a power mower for an hour burns 300 calories. Did you ever imagine that something you like to do is so good for you? Not to mention all of the good produce you can raise and eat with gardening.
Not only is gardening good for you physically, but mentally as well. Digging around in the dirt has a calming effect. Part of the reason is that as you work the ground, the hormone endorphins are released into your bloodstream, resulting in the same euphoric feeling most people experience after working out.
Prepare for gardening as you would any other exercise. Start with a warm-up with dynamic stretching exercises. Warm muscles are less likely to get injured than cold muscles. After gardening, do some static stretching as a cool down. If you lift anything heavy, be sure to lift with your knees and not your back.
You might not even think of gardening as a way to get fit, but make no mistake about it, it is as good a workout as many of the other fitness routines. Not only are you getting fit, but getting healthy fresh vegetables in return to eat as an additional reward.