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shomaila i.

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Boundary and Aura Meditation

Life Style

Sep 7, 2014

4293

Boundaries and aura meditation makes you aware of your energies. With progression, deeper self-awareness can be gained, major personal blocks get released, and one can

succeed in connecting with higher spiritual dimensions. Boundaries and aura meditation works on centering and grounding your auras and chakras. It also recharges and cleanses you energy channels and emotions. It is ideal for psychic readings and energy-based spiritual healing.

Grounding, which is the energy connection between the center of the earth and your body can make you effectively release all the unwanted or excess energies by channeling them to down to the ground. Grounding also makes you aware of the soul within you and helps you to recognize yourself as the spirit in a body. It is very useful to be aware of this connection and the benefits of the downward flow of grounding.

Centering is another important aspect of aura cleansing and boundary meditation and it lets you experience being present and aware as it establishes a center of your body. Centering also allows you to be non-judgmental and aware of others with a sense of neutrality. When you are present in the center of your head, you can respond rather than react to life and its surprises and make the correct choices. You can find all the answers you need to know just from the center of your head.

The Aura, also known as surrounding boundaries are the electromagnetic fields of pure energy that surround your body. Your aura is what your personal energy space is formed of entirely. Defining the boundaries of your aura is another essential part of understanding auras and energy flows. What you have lurking in your aura is what you project out through it, what you are projected as and what you experience and attract to your universe.

AURA MEDITATION EXERCISE: EXPANDING THE BOUNDARIES

Prepare a Space, Prepare one self. Finding a quiet, peaceful and comfortable place for yourself creates a relaxing and the right atmosphere for meditation. Lighting a candle or incense sticks or playing some soft and soothing music

makes you even more relaxed and deep breaths with some stretching can give you the right posture.

Meditation. Imagine link of energy between your hips and the center of the earth by letting your grounding work a steady downward flow of energy. Release any excess or unwanted energy out of your system through grounding, down all the way to the center of the earth.

The next step is top letting your point of consciousness originate in your center of your head. Being aware of yourself from the center is important to open up your awareness of the energy around your physical presence. Now to start to draw your aura at about an arm’s length all around your physical body.

Being aware of yourself as a pure soul, made of light energy validates you as a spirit. The aura so created by you is your personal space–define your boundaries, own it and enjoy it. Have your grounding cord off your hips, flowing down to the center of the planet. Keep releasing and moving all the excess or unwanted energies through the grounding cord to the lowest depths of the center of the planet.

Whenever you feel that you’re ready to take deep breaths, just go about it gradually and very gently open up your eyes, and move slowly. Notice how you feel different after the meditation and give yourself some time to revel in this piece and enjoy the relaxation before moving on to daily chores.

It is only useful to practice this meditation daily as your awareness of energy can get stronger with more practice.

Don’t miss your chance for enrolling in�Meditation And Yoga Certification Program

References

https://www.the-auras-expert.com/aura-meditation.html

https://veracis.ca/drop-in-meditation-topics/lets-meditate-aura-boundaries/

Forgiveness Meditation

Life Style

Sep 7, 2014

2877

Our past experiences tend to overwhelm us at times and can create imbalance in our present. Healing meditation is a branch of meditation designed to allow you to not only forgive yourself, but also enables you to let go of the past. It is highly recommended for the ones who seek forgiveness and need to let go the past to welcome the future with open arms.

To Learn The Secrets of Healing Meditation Click Here!

It is important to find a quiet, comfortable place to practice this forgiveness meditation. You need to sit in peace for at least 45 minutes where you will not be disturbed. Taking a good hot shower before starting might be very helpful for some, along with wearing loose-fitting, comfortable clothes. It is advised to wait three to four hours after your meal before beginning. This meditation has been found to be the most effective in the early evening.

A good rest is needed after finishing this meditation. It is better to have someone prepare some soup for you after you’re done as you would want to skip dinner altogether and go for at least 2 to 4 hours of rest after the small meal.

You will have metamorphosed abundant energy and your body will feel lathargic and weak. This session will have you quite ahead in the process of healing but the rest afterward will allow you to avoid your issue for several hours. When you wake up, you will notice that there is a substantial clearing in your mind that has left this issue as just a residue of a bad memory.

Following these steps will have you release almost all the energy related to your issues. It is a powerful technique and the energies at work prevent you from judging or blaming others and prolong your healing.

What You Need To Do

Pick an issue. Your best choice would be to pick a simple one for starters.

An experienced practitioner of meditation can begin this with their usual practices that will relax them, and then can move on with this practice.

Focus on your breathing. Follow the incoming and outgoing breaths without trying to control them for about 8 to 10 repetitions.

Next is a series of affirmations along with the in and out breaths. Focus on the energy connected with the thought processes and repeat the first part on the in breaths and the second part on the out breath.
Focus on the experience or the issue you chose earlier. Remember that you are in complete control now and as you replay the experience in your mind and be objective in understanding and analyzing the conversation(s).

Finish and conclude only your portion of the talk and ask for sincere forgiveness if and for when you were rude or unfair or spiteful. Imagine placing your apology inside the most beautiful package and taking it to the person of concern in your mind. Focus more on making a sincere apology without any expectations.

Take a break from the thought process and a few deep breaths to recompose you for the next step.

Deep Meditation System – Zen X Series – Instant Deep Meditation

Replay the other half of the conversation, try to listen carefully and understand their point of view.

Now imagine the other half of the entire conversation as a whole piece. Remember not to be judgmental but patient and understanding.

While looking at this conversation in whatever energetic form it has taken, watch your breaths and repeat the affirmations and imagine that energy as a gift that you no longer need.

Now let the energy you got to turn into a pure form of love and light.

Next, imagine this gift of love flowing from your heart to theirs and on completion of the transfer wish for the wellbeing of all.

Thank them and return to your heart center.

References

www.jackkornfield.org/meditations/forgivenessMeditation

www.monroeinstitute.org/resources/downloads/…/forgiveness-meditation

Sports and exercise safety

Sep 5, 2014

3632

What a constructive thought is to engross yourselves in sports and other exercises especially in today's times when businesses are giving jobs more based on your skill sets rather than the degrees you earn. You are basically increasing your employability by making your minds active and keeping open to practicalities of life honing yourself at every turn. But like every gift in the world comes with a caution, we need to play safe. So, no matter which activity you chose, where you play, when you play, how well you play, you got to play safe. Take a note of the following parameters. They are surely going to come handy:

Environment

No matter how strong you are, no matter how good diet you might take, you are most likely to fall prey to the weather if precaution is not taken. When it is hot, water must be well replenished in your bodies at all times. Before you send yourselves to fight these small sporty battles, ensure that you are able to endure the weather well while playing. Not able to judge things well in advance of time might result in accidents on the playfield, underperformances and even demotivation to the levels that you lose the war of the long term goals taking small battles casually. Wear a sunscreen of an optimum level of SPF and sporty shades to do away the sun.

When it is really cold, you are prone to losing your body heat while perspiring therefore giving undue invitation to cold. Try to perspire as little as you can. If you are into water sports and activities, you need to take extra care of yourself in winters. Water is most likely to rob you of the heat of your body. So, it might be necessary to play your sport for you at all times, but it is more necessary to firstly look if your body is strong enough to brave the cold.

Equipment

Equipment hits the Checklist number 2. This comes off as a second priority after you have reached the grounds and made yourself well acquainted with the weather. Equipments are necessary to verify to prevent any kind of injuries on the field. There are some particular benchmarks that the equipment must follow in order for your own safety_

*Order the right size of the wear you chose for yourself whether it is your shoes, Sports tee, vest or lowers. Very loose clothes/shoes would make you trip and too tight would make you uncomfortable and difficult for any kind of movement.

*Condition of the sports gear should be checked. Let's say you are climbing a hill, make sure the rope is not being used the 3rd time and is replaced after it has lived off its age.

Some safety gear includes mouth guards, helmets, abdominal guards, gloves, shin guards etc.

Grounds

The place where you are going to play should not have any holes or burrows else you might have an Alice in the Wonderland adventure all by yourself. Also look for things like stray glass, plastic, stones, barbed wire, sharp objects or metal to save your body from any injury while playing.

Follow the rules

Do not try to dare yourself on certain occasions to violate the rule just to see what happens or try being brave. So, imagine you do not know swimming and you decide not to wear a life jacket in order to show off or taking it as a challenge to win a bet. You may not win the bet. You would lose your life. So, be mature, practical and follow the instructions as told to you in the beginning.

References

https://orthoinfo.aaos.org/menus/sports.cfm

https://sportsmedicine.about.com/cs/injuries/a/aa011002a.htm

Knee Injuries; Causes Symptoms Treatment Prevention

Sep 5, 2014

4121

The most hated feeling in the world is that of being disabled. Knee injuries are such problems that mimic that condition and make us feel no better about our lives.

Conditions that cause knee pain

Tendonitis

Also called a jumper’s knee at times, it is the swelling of the tendons due to overuse of the knee joint.

Bone chips

Sometimes fragments from the bone or cartilage break off UE to injury and these pieces can get stuck in the joint. They cause it to freeze up. You may also have pain and swelling.

Housemaid’s knee or bursitis

It is caused by kneeling for long periods of time or repetitive knee movements. Fluid builds up in the bursa and causes swelling behind the knee. It is called a ‘Baker’s cyst’ and may be caused by injuries or arthritis.

Bleeding in the knee joint

Also called Haemarthrosis, it affects the blood vessels around the knee ligaments causing warmth, stiffness, bruises and swelling. This may require hospital treatment in serious cases.

Partially dislocated kneecap (or patellar sub luxation)

This is a condition when the kneecap slides out of position and causes pain and swelling. The questions you need to ask yourself to look out for symptoms of knee injuries:

Q) Do you suspect a broken knee or that you pulled your kneecap out of place?

Q) Do you have any knee pain or tenderness?

Q) Has your knee, lower leg, or foot turned pale, white, blue, or cold to the touch?

Q) Do you have numbness or tingling in your knee or lower body parts?

Q) Does your knee gives out or buckles, or feels unstable after an injury?

Q) Do you have swelling in your knee?

Q) Do you feel or hear a snap, pop, tick or grinding in your knee?

Q) Do you have knee weakness, stiffness, decreased movement, or locking?

Q)Do you think you have inflammation or infection in your knee?

Don’t be afraid if the answers are yes. Here are some techniques to relieve you of the problem and guide you with preventive measure as well.

Resting the knee is the best thing you could do for getting better. Recovery of the Dan GED or dressed muscles is very important for healing. Icing the area is another option that is very effective in knee injuries. Compressing the knee with a wrap or elastic sleeve avoids unnecessary movements and prevents the joint from further damage.

For pain and pain only, you may rely on over-the-counter pain medications. They help relieve the pain and reduce swelling.

When to Call a Doctor

Make an appointment with a physician if you need to and if you still have pain after two weeks of home treatment. If the knee becomes warm, or if you have fever along with a painful, swollen knee then medical treatments such as anti-inflammatory drugs, draining fluid, physical therapy, crutches or braces, or surgery may be used. So you “kneed” to be a super hero? Maintain your weight and decrease your chances of developing osteoarthritis. Appropriate weight for your size and age will decrease stress on your knees and avoid increased chances for knee injuries.Kick the pain with sensible shoes that have a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries. Warm up thoroughly before starting any exercise, and then do stretches. Stretching muscles in the front and back of your thighs, decreases tension on your tendons, ultimately relieving pressure on knees joints. Weight training to strengthen your leg muscles is the best idea to better support your knees and avoid injuries. Don’t decrease your activity. A reduction in activity will lead to weakness thus raising your chances of knee injuries. Consider physical therapy a boon for your knees. Visit a physical therapist for an appropriately designed fitness regime.

References

https://ajs.sagepub.com/content/23/6/694.short

https://ajs.sagepub.com/content/27/6/699.short

Bruxism: Causes, Symptoms, Treatment

Sep 4, 2014

5169

Bruxism is the medical term for the grinding of teeth or the clenching of jaws among children. Experts say that two to three out of 10 children grind or clench, but most outgrow it. Bruxism often occurs during deep sleep or while under stress.

Causes of Bruxism

Teeth to Teeth

However, many studies have been done on the causes of Bruxism but no one knows why it happens. In some cases though, kids may grind because the top and bottom teeth aren’t aligned properly. Others might do it as a natural response to pain, such as an earache or teething. Kids might grind their teeth and clench their jaws as a reflex and as a way to ease the pain, just as they might rub a sore muscle. Most kids outgrow these with time.

Stress

Nervous tension or anger is usually another cause for bruxism. A child might worry about a test at school, a bully in class or even quarrels amongst parents or with siblings or friends. This causes enough stress to prompt teeth grinding or jaw clenching. Being hyperactive can also cause bruxism. In addition, sometimes it is seen that kids with medical conditions such as cerebral palsy or children that are on certain medications can develop bruxism.

See a doctor if:

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Constant grinding and clenching occurs when a child is nervous, stressed or sleeping or when you notice hypertension or erratic behavior.

Treating Bruxism

As experts have pointed out, most kids outgrow bruxism, but a combination of parental observation and dental visits can help keep the problem in check until they do outgrow it. A careful diagnosis is important in order to find a solution for this problem if it poses a future threat. There have been certain cases of bruxism where the grinding and clenching of teeth and jaw can make a child’s face and jaw sore or damage the teeth permanently. Sometimes bruxism may even deform facial bones. Dentists may prescribe a special night guard. It is similar to a mouth piece that is molded to a child’s teeth; it works as a protective shield which is similar to the ones worn by boxers.

Even though a mouthpiece may take some time getting used to, positive results occur rapidly.

Need Help?

Whether the cause is physical or psychological, parents need to help their children by making them as much comfortable as possible. Kids may be able to control bruxism by practicing relaxation before bedtime. Taking a warm bath or shower, listening to a few minutes of soothing music, or reading their favorite book or watching their favorite cartoon show, etc. c could help them take their mind off things that cause clenching and grinding.

For bruxism that is triggered by stress, you need to know what’s upsetting your child and find a way to help him. For instance, a child who is worried about exams, a new teacher or being away from home for his first camping trip might need reassurance from the parents.

In many cases, it has been found that moving to a new town is a major concern for many children suffering from bruxism and this can only be prevented by discussing your child’s concerns and trying to ease any fears or complexities. If you’re concerned, talk to your doctor.

In rare cases, basic stress relievers don’t really work to stop bruxism. If your child has trouble sleeping or is behaving different from usual, your dentist or doctor may suggest further evaluation. This will help determine the cause of the stress and the most appropriate course of treatment.

References

https://www.tmjnomore.com/

https://europepmc.org/abstract/med/3278546

https://jdr.sagepub.com/content/75/1/546.short

Ways to Boost Metabolism

Sep 4, 2014

3794

Your body’s metabolism is what is responsible for converting the calories we consume via food into energy. There are a number of factors that determines how fast our body's metabolism is, which includes genes, sex, age, body size, hormonal factors, the kind of food one eats and most importantly the activity levels. If you aim to lose weight, you need to boost your metabolism. It is seen that some people inherit speedy metabolism while others get sluggish metabolism. Typically, the metabolic rate of women is lower than men. There are some factors that affect metabolism which is beyond our control like age, genetics, hormones or gender, but there are some other ways that can improve our metabolism.

Here are some of the effective ways to boost metabolism:

Drink Lots of Water:

We all know that drinking adequate water is important for our overall health. If our body is dehydrated – even if mildly, the metabolism slows down. Ideally, we should drink eight or more glasses of water. Research shows that people who drank only four glasses of water had lower metabolic rate than people who drank eight.

Focus on Building Muscles:

Did you know that our bodies burn calories even when we do nothing? It is seen that the metabolic rate in people who have more muscles is higher. For example, just a pound of muscle uses about 6 calories every day to sustain itself. On the other hand each pound of fat burns only 2 calories each day. It may seem like a small number, but over a period of time, it can be substantial. After every strength training session, muscles are activated in the whole body which increases the average metabolic rate of the body.

Smart Eating:

People often think that if they eat less, their body's metabolic rate will be high. But, that's not the case. In fact, when there is a gap of several hours between meals, the metabolism rate becomes sluggish. Studies reveal that having a small meal every 3-4 hours is best for our body's metabolism.

Indulge in Aerobics:

Aerobics can do wonders to our body and can boost up the metabolism of the body effective right after a session of aerobics. It is seen that high intensity exercise delivers a higher rise in the body's resting metabolic rates as compared to workouts that are of low or moderate intensity. That is why going for an intense session at the gym or indulging in jogging along with your regular walk makes sense.

Spice Up Your Meals:

Did you know that the spiciness of the foods you eat can have a direct effect on the metabolism of the body? Spiced up food actually have natural chemicals that can give a kick to the body's metabolism. Add some chopped red or green pepper to the food you cook to enjoy the benefits of an increased metabolic rate.

Pack in a Protein Punch

Our body consume different amount of calories for digesting different nutrients. For example it burns more calories to digest protein, than it does to digest carbohydrates and fat. To enjoy its benefits, include good sources of protein in your diet as a part of balanced diet. Such sources include lean beef, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Get Enough Sleep:

Getting enough quality sleep is very important for the metabolism of the body. Studies show that chronic lack of sleep not only makes the rate of metabolism sluggish, but also increases appetite and increases the risk of obesity. Ideally, one should get at least eight hours of quality sleep to feel refreshed and energized when you wake up.

References

https://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

https://www.nhs.uk/livewell/loseweight/pages/how-can-i-speed-up-my-metabolism.aspx

Top 8 Anti-aging Foods of the Year

Sep 4, 2014

4656

Who doesn't want to enjoy ageless beauty; there are times when we wish we could stop biological clock and do away with aging. But, science has not yet found a way to keep us young forever. However there are ways you can reduce the effects of aging. One of them is eating healthy foods that have anti-aging properties. In this article we will tell you about the top 7 ant-aging foods that negate the ill-effects of aging, improve your overall health and shield you from age- related diseases.

1. Berries: All kinds of berries – blueberries, raspberries, etc. are power houses of antioxidants like flavonols and anthocyanins, known to be great for the cell health and for fighting diseases like cancer and diabetes. Berries are also rich in vitamins, especially vitamin C which is great for the health of the skin. Darker berries like blackberries and blueberries are said to have antioxidants in the highest concentration and hence, they can provide the best anti-aging benefits.

2. Leafy Greens: Leafy green vegetables like spinach, kale, turnip greens, romaine lettuce, broccoli, collard greens, etc., are great sources of anti-oxidants like lutein and zeaxanthin which can greatly reduce the chances of diseases like age-related macular degeneration and non-Hodgkin's lymphoma. They are also a great source of anti-oxidants like vitamin C, beta carotene, and sulforaphane, known to fight cancer. Leafy greens like collard and spinach are also rich in vitamin K1 which is vital for maintaining strong bones, preventing diseases like Alzheimer, heart problems, etc., and also in the regulation of insulin and blood sugar levels.

3. Dark Chocolate: Cocoa from which dark chocolate is made is rich in flavonols which helps in maintaining the healthy function of blood vessels which in turn reduces the risk of dementia, high blood pressure, type 2 diabetes and kidney diseases. It is also great for the skin and can help it look visibly younger.

4. Nuts: Nuts are not only a good source of protein, but also a great source of unsaturated fats, omega-3 fatty acids, known to be great for the heart. They contain vitamin E which helps in preventing cell damage and are also rich in vitamins and minerals like potassium and calcium.

5. Red Wine: Red wine is rich in anti-oxidants and nutrients that protects the arteries and blood vessel lining and hence prevents heart diseases. An antioxidant named resveratrol found in red wine is particularly good for preventing blood clots, lowering bad cholesterol, decreasing inflammation and reducing the risk of cancer.

6. Garlic: The anti-oxidant found in garlic � allicin, also the cause the strong smell it has is a very strong antioxidant. Garlic also has anti-fungal and anti-bacterial properties. It boosts the immune system, reduces the risk of spread of cancer cells, lowers cholesterol, blood pressure and reduces inflammation and maintains cell health.

7.� Olive Oil: Olive oil not only contains monounsaturated fats that are good for the heart but also powerful antioxidants like polyphenols that prevents age-related diseases.

8. Whole Grains: Having whole grains that are rich in fiber, such as wheat, barely, quinoa and brown rice lowers your risk of developing type-2 diabetes because these foods have a low glycemic index compared to refined carbohydrates such as white flour and white rice. Whole grains also enhance the health of your blood vessels. Aim for three servings of whole grains each day.

By including these superfoods in your diet along with regular exercise and a healthy lifestyle, you will get a head start in reducing the ill-effects of aging.

References

https://www.webmd.com/diet/features/best-anti-aging-foods

https://www.doctoroz.com/slideshow/anti-aging-foods-gallery

Why is sleep important for weight loss?

Sep 3, 2014

3865

If you have been trying to shed a few pounds but noticed that your efforts are going in vain and you are unable to meet your goals of losing weight, you might be missing something, a good night sleep.

Sleep is one of the central elements in helping to control weight. Sleep helps the body regain its energy and revitalize itself; sleep also helps maintain the balance of hormone levels that affect the body weight.

On average, an adult should get about 8 hours of sleep per day. Sleep mainly affects two hormones in the body, namely Ghrelin and leptin; these two hormones in turn influence the appetite. The former is released by the stomach and causes an increase in the appetite, whereas the latter is released by fat cells in the body and responsible for decreasing the appetite.

Lack of sleep can imbalance the hormonal levels and therefore lower the levels of leptin and increase the levels of ghrelin, which result in an increased appetite and therefore weight gain.

Growth hormone is a hormone released from pituitary gland in increased amounts during sleep; it is also released when you're awake but in quantities lesser than those released during the sleep. Growth hormone can cause growth of the body by increasing cell reproduction and regeneration. Increased reproduction and regeneration means increased usage of nutritional reserves; therefore, the greater the metabolism the greater is the use of energy (hence the stored fat) and the better is the weight loss.

Getting the right amount of sleep can lower the amount of cortisol in your blood. Cortisol is a steroid hormone. The higher the level of cortisol, the lesser is the metabolism. Cortisol causes protein in the body to breakdown and form glucose. This glucose will in turn convert into fat and get stored, increasing your body weight. So getting the adequate amount of sleep, will help you lower the levels of respective hormone and therefore help you to shed a few pounds.

Sleep is good for losing weight, but the opposite is also true. A study shows that losing weight has improved sleeping in the obese patients who underwent weight loss surgery. If you're planning to lose weight, sleeping better along with a few tips will help you reach your goal;

–�� Don't go to bed empty stomached, eat at least 2 hours before hitting the hay.

–�� Shun from caffeine, nicotine and alcohol right before you sleep. Caffeine affects sleep by blocking certain chemicals in the brain that induce sleep.

–�� Take a shower or go for a warm bath, for relaxation. Doing this helps you to get good sleep.

–�� Make sure you have a quiet and dark room so you could sleep easily.

–�� If you can't sleep in the night, don't snooze during the day.

–�� If you want to exercise, do it 3 hours before going to the bed. Exercise boosts your energy so after a good workout, it is possible to feel too pumped to sleep. Moreover, exercising too close to bedtime can also disturb sleep and cause you to wake up unnecessarily. This is a major reason why experts recommend exercise for a quick mood and energy boost instead of other quick-fix options such as coffee or energy drinks because the energy rise from exercise is sustainable and lasts for a longer time.

If you have sleep problems, consult your doctor. Not only will it help you reduce your weight, it will change your body for the better.

References

https://annals.org/article.aspx?articleid=700135

https://archinte.jamanetwork.com/article.aspx?articleid=646920

Importance of Relaxation for Busy Moms

Sep 3, 2014

4206

From the time they wake up, moms typically keep busy all day long. No matter what, they always have a long to-do list and all day long they work to tick those things off their list. Waking up kids, getting them ready for school, making their tiffin, feeding them, dropping them to school, groceries, cooking food, laundry, ironing, etc., the list is in fact, never-ending. After kids are back from school they have to help them with their homework, feed them, take them for after school activities and more. And if you are a working mom, you are always going to feel the shortage of time no matter how much you plan ahead. The day will pass in the blink of an eye and soon it will be time for bed. And the next day the same cycle starts. With such a hectic daily schedule, there is rarely anytime for moms to take care of their own selves.

The responsibilities a mom shoulders needs her to be on her toes all the time; she needs to be active and energized all the time. Since, she needs to take care of the family, it is important that she takes out the time for herself too, to recharge her batteries, to be ready for anything life throws at her. Otherwise, in the process of taking care of her kids, the house, her job, she is likely to burn herself out. The daily pressure of family life can not only be physically taxing on her, but can also take an emotional toll.

If that sounds like your kind of story, then here are our top tips on how can you fit in some personal relaxation time in your hectic daily schedule:

Get up at least half an hour before your kids do, or stay up late at night. This will give you the time for yourself. When your kids are up, things will need to move at a frantic pace and you will have to execute one thing after the other. That's why waking ahead or staying late is the best way to have some personal time. You can utilize this time to take a walk, read books, listen to some music or simply to have a quiet time and plan the day.
Let your husband take care of the kids a couple of times a month. Kids need to spend some time with their father too. You can utilize this time to go shopping for self, take a trip to the spa, meet your friends for coffee, etc. Since, this is your time you should treat yourself the way you like.
Cooking in a batch helps in saving the time you spend on cooking every day. The extra food can be frozen and can be used later when needed. It can be really handy on days you already have a lot to do and feel like taking a break from cooking.
Turn mundane tasks into a self-pampering experience. When you have a lot of ironing to do, put on your favorite music. While taking bath, add candles, put on some relaxing music to elevate your bathing to a spa-like experience. Jazz up your ordinary tasks to extra-ordinary.
Exercise regularly. It may sound like too much when you already have a hectic schedule, but keeping fit is really important to be able to relax. When we exercise, feel good hormones are released in the body that relieves tension and stress, and makes us feel invigorated.

Moms should take a break from their stressful and hectic schedules to recharge themselves. They have to shoulder the responsibility of taking care of everyone in the house. Without them around, things will be a total mess.

References

https://www.reallifecoaching.net/at-home-relaxation-techniques-for-busy-moms/

https://life.familyeducation.com/dealing-with-stress/relaxation-tips/72501.html

What are overtraining injuries and how can you prevent them

Sep 2, 2014

4556

Overtraining injuries are the injuries that occur to muscles when they experience extra physical stress.

Most injuries are classified as either traumatic or acute injuries or overuse or chronic injuries.

Acute injuries and pain often result from trauma. However, overuse pain and injury start off with vague symptoms which often develop gradually but are long-lasting. Therefore, an injury may show some mild symptoms in the beginning but it grows into something far worse if not treated immediately.

Chronic pain is usually caused by overuse and repetitive trauma. Overuse injuries are common amongst sportsmen and athletes who perform repetitive movements.

Extra physical stress may occur with intense physical activity; for example. Excessive strenuous exercise, which the body may not be used to; overtraining injuries are usually a part of overtraining syndrome, which also encompasses fatigue.

Apart from causing muscle fatigue and injury, overtraining may retard muscle growth and break your immune system.

Rest is equally important for your muscles as exercise; it's important to give your muscles some time for relaxation and recovery. Hard workouts with zero rest, may only give you sore muscles with muscle tears.

Hard workout doesn't always mean overtraining; there are no limits set for physical activity to be called overtraining; with proper rest and recovery time for your body you can go for hard workouts too. Overtraining is only called so, when you do not give enough time for rest and recovery to your muscles.

Overtraining injuries may present with a collection of symptoms including, heavy feeling in the legs, loss of appetite (accompanied by weight loss), long standing cold/flu (due to weakened immune system), fatigue and muscle soreness. Overtraining may also cause a decline in your subsequent performances. Certain psychological symptoms including mood swings, depression, lack of interest may also be seen.

One way of prevention from overtraining injuries includes taking rest. Rest is important for the muscles, especially for those that are not used to excessive physical stress. Taking rest can prevent muscle fatigue that may arise as a consequence of accumulation of lactic acid in the muscles during exercise. Rest will help the muscles clear up lactic acid by oxygen delivery and relieve the soreness. The more you over train, the longer will be the resting period. A mild case may however require about 3 weeks of rest.

To avoid overtraining injuries, one may start with light training and gradually increase the stress; this will cause the muscles to adapt to the strain without giving them any injury.

Start with a 3-5 minute warm up, before starting on training; a walk followed by a five minute run walk will increase blood flow to the muscles and prepare them for additional workload. Warming up will also prepare your heart to pump according to body needs before you start out the actual physical training. It will also lubricate your joints beforehand and make your movements easier.

A healthy and balanced diet can prevent one from overtraining injuries. Grab a snack within half an hour of workout to nourish your body with just the right amounts of nutrients it needs. Fresh fruits and their juices, veggies, meat, nuts and grains will help your body to replenish the fuels it's burnt up during workouts.

Last but not the least; a slumber can do well to your body. Get some nap during periods of hard workouts for it will relax both your brain and your body and help it gain the energy that may have been drained during excessive workouts.

References

https://en.wikipedia.org/wiki/Overtraining

https://www.exrx.net/ExInfo/Overtraining.html

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