Nighttime Yoga Poses!

10 Nighttime Yoga Poses You Can Do in Bed

Finish with the king of all relaxation yoga poses, otherwise known as Corpse Pose. Savasana helps put your body in ideal anatomical alignment to promote deep relaxation. If you haven’t fallen asleep already, this will surely send you off to dreamland.

  1. Lie flat on your bed and stack two pillows underneath your knees.
  2. Open your knees about shoulder-width apart, or as wide as you can while comfortably keeping them propped on the pillows.
  3. Stretch your arms out to your sides with palms facing up.
  4. Lift your chin slightly up to face the ceiling to allow for smooth breathing.
  5. Begin your deep breaths and don’t fight the urge to fall asleep. This is a great pose to spend the entire night in.
When you can’t seem to get the shut-eye you desperately need, try these relaxing yoga poses you can do right in bed to help you get to sleep fast.

About Jessica Gouthro

Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world.

When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby-on-the-way!

9 Easy Yoga Poses to Reverse Bad Posture

Quote

“The more often we see the things around us – even the beautiful and wonderful things – the more they become invisible to us. That is why we often take for granted the beauty of this world: the flowers, the trees, the birds, the clouds – even those we love. Because we see things so often, we see them less and less.”

― Joseph B. Wirthlin

Poem

1 small victory makes a person optimistic.
What are we if we have no hope?

If You Knew….byMwR

If only you could see
All I know you can be.
You would love you like me.

If wishes made dreams come true
It would be happy I wish, not gloom.
This would be for you.

If you need to see courage look to the sun,
It shines all day long without someone.
It shines instead of trying to run.

If this made sense, this poem of mine
Then you know you have the power to shine.
Please shine, please and you’ll be fine.

Benefits Of Taking Vitamin C

Important Sources of Vitamin C

The important sources of vitamin C are citrus fruits such as oranges and grapes. [1] Strawberries, raspberries, cabbages, cauliflowers, other leafy vegetables, red peppers, potatoes, broccoli, chilies, watercresses, parsley, brussels sprouts, cantaloupes, mange touts, and kiwi fruits are also rich sources of this vitamin. Cooking food at low temperatures and for a shorter period is important to keep the vitamin C preserved and beneficial.

Health Benefits of Vitamin C

The health benefits of this amazing antioxidant are explained in detail below:

Prevents Scurvy

Scurvy is caused by an insufficient intake of ascorbic acid. The symptoms of scurvy appear due to the weakening of connective tissues, bones, and blood vessels that include collagen. [2] Vitamin C, a powerful antioxidant, is required for the production of collagen.

Treats Common Cold

A 2013 report published in the Cochrane Database of Systematic Reviews suggests that ascorbic acid enhances the immune system of our body, which protects us from cold and cough. [3] The study also showed that when administered regularly, vitamin C reduces the duration of colds. Besides, it facilitates the absorption of iron and, therefore, strengthens the body’s resistance to infection. It also fights against viruses.

Lowers Hypertension

Vitamin C is one of the safest and most effective nutrients. Photo Credit: Shutterstock

People with hypertension are at high risk of developing cardiovascular diseases. According to a 2012 research published in the American Journal of Clinical Nutrition, vitamin C intake helps in lowering the body’s blood pressure in the short term. [4]

Acts as a Potent Vasodilator Antioxidant

Treatment with vitamin C has effectively resulted in the proper dilation of blood vessels in the cases of atherosclerosis, congestive heart failure, high cholesterol, angina pectoris, and high blood pressure. Dr. Melissa A. Moser, University of Connecticut, USA, in her 2016 report published in the International Journal of Molecular Sciences, carried out epidemiologic research on vitamin C to study its potential role in cardiovascular diseases. [5] Results have found that the supplements of this vitamin improve blood vessel dilation and protect cardiovascular health.

Treats Lead Toxicity

Lead toxicity is a severe health problem found mostly in children, especially in urban areas. Abnormal development and growth have been found in some children who are exposed to lead. They develop behavioral problems, learning disabilities, and also tend to have a low IQ. It may damage the kidneys and increase blood pressure in adults. [6] Vitamin C supplements can reduce the blood lead level.

Treats Cataracts (Eye Disorder)

Cataracts are the most common conditions of visual problems. A decrease in the level of vitamin C in the lens of the human eye has been found more common when cataracts are present. Excessive intake of ascorbic acid increases the blood supply to the ocular areas of the body. According to the American Optometric Association, when Vitamin C is consumed with other essential nutrients, it can slow the progression of age-related macular degeneration (AMD) and visual acuity loss. [7]

Anti-cancer Potential

According to the National Cancer Institute, some clinical trials have shown that when cancer patients are given a high dosage of vitamin C, they show improved quality of life and fewer side effects. [8] However, other studies say that it is better to abstain from this treatment until the effects are fully studied. [9]

Combats Stroke

Vitamin C helps in reducing the risk of stroke, a type of cardiovascular disease. A diet full of vegetables and fruits supplies a good quantity of this vitamin, which maintains an appropriate blood pressure level. [10] It also protects the body from free radicals which could be the reason for the stroke.

Improves your Mood

Vitamin C plays a key role in the production of neurotransmitters like norepinephrine. They affect the mood of a person and are critical to the proper functioning of the brain. A 2013 study  [11]conducted by Canadian researchers revealed that short-term therapy with vitamin C improves mood and reduces psychological distress in those acutely hospitalized patients with a high prevalence of suffering from hypovitaminosis.

Boosts Immunity

Immunity is another important benefit of this vitamin. Vitamin C is widely known for its contribution to the immune system and its stimulation of white blood vessels in the body. [12]

Repairs Wounds

Vitamin C helps repair wounds. It facilitates the growth of the connective tissues, which speeds up the process of healing wounds. [13]

Controls Asthma

Ascorbic acid helps reduce the symptoms of asthma. It helps to protect against the harmful effects of pollution on the human body, which often results in asthma-like symptoms. [14]EDITOR’S PICK

Manages Diabetes

According to a report [15] published by the Indian Journal of Medical Research, results show that daily intake of 1000 mg supplementary vitamin C can be beneficial in reducing blood glucose levels in people with type 2 diabetes, reducing their risk of complications.

Prevents Heart Diseases

An adequate amount of ascorbic acid is essential for the protection of blood vessels from the damage that free radicals can cause them. This could be a major cause of a heart disease called atherosclerosis. [16] Vitamin C acts as a preventative agent against this heart disease, as well as various other cardiac problems.

11 Amazing Vitamin C (Ascorbic Acid) Benefits

Did You Know? How To Keep Firmer, Younger, Looking SKIN~!

How to Keep Your Skin Firm as You Age

Along with wrinkles and fine lines, saggy skin is an age-related concern on many people’s minds.

This loss of definition can happen almost anywhere on the body, but the most common areas are the face, neck, abdomen, and arms.

Sagging skin is caused by several factors, including thinning of the epidermis (the surface of the skin) and collagen loss.

This article takes a look at why skin sags and includes information on how you can firm up your skin as you age. Get ready to turn back the clock.

What causes the skin to sag as we age?

Aging has become synonymous with sagging, and these reasons explain why.

Loss of collagen

Collagen is the most abundant protein in the body and is found in the bones, joints, and tendons.

It’s also what keeps the skin youthful by providing structure to the dermis, the thickest layer of the skin.

As you get older, the body loses collagen naturally. By extension, this includes elastin, another protein responsible for keeping the skin firm and tight.

Loose skin from weight loss

If you’ve lost weight, you may be left with loose skin. This is because skin expands as the body gains weight.

One studyTrusted Source found that when a person has carried around more weight for some time, it can damage the skin’s collagen and elastin fibers.

This affects the skin’s ability to snap back into place after weight loss. The same thing happens during pregnancy, when the skin expands over the abdomen.

Since loose skin can dramatically affect a person’s self-esteem, many people choose to undergo excess skin removal surgery. Some common procedures include abdominoplasty (tummy tuck) and mastopexy (breast lift).

Years of sun exposure

The sun plays a huge role in premature signs of aging.

A studyTrusted Source including 298 Caucasian women from the ages 30 to 78 found that ultraviolet exposure is responsible for 80 percent of visible facial aging signs.

This includes wrinkles, vascular disorders, and sagging skin.

These rays both damage and break down the skin’s elastin over time, leading to premature sagging.

Years of sun exposure can even cause thinning of the epidermis, the outermost layer of the skin.

Besides the sun, the skin is exposed to other free radicals outside that can deteriorate the collagen and elastin fibers. This includes toxins, pollutants, and even the food you’re consuming.

Are there nonsurgical ways to reverse this process?

Combating sagging doesn’t have to take place in a doctor’s office. There are many things you can try at home.

Firming creams

While you shouldn’t rely solely on firming creams, they can provide subtle differences in tightening up loose skin. Some even minimize the appearance of cellulite.

Keep in mind, however, that these results can take time. Moreover, some creams don’t provide any results.

To get the most out of your firming cream, choose one that contains these anti-aging ingredients: retinoids and collagen.

Use the cream daily, and be sure to maintain a healthy skin routine, such as regularly wearing sunscreen.

Facial exercises

If you want a natural facial lift, try facial exercises. You can do these at home and they don’t cost any money.

Facial exercises tone and tighten the muscles of the face using different techniques. For example, jawline exercises purportedly reduce the appearance of a double chin, which is a trouble area for some.

While there’s little clinical evidence on the effectiveness of facial exercises or “facial yoga,” more research has been emerging as of late.

For example, a study Trusted Sourcedone by Dr. Murad Alam, vice chair and professor of dermatology at Northwestern University Feinberg School of Medicine, found that doing daily facial exercises had positive anti-aging results.

When doing facial exercises, you can use a jade roller to assist you.

This ancient Chinese beauty tool is said to:

  • encourage lymphatic drainage
  • stimulate circulation
  • relax facial muscles

While there isn’t a lot of evidence to support these claims, beauty experts swear by it. Similarly, a gua sha stone is another popular beauty tool.

Supplements

When it comes to improving the skin’s appearance, there are a couple of supplements that can do just that. These include:

  • Collagen peptides. The market for this supplement has become popular over the past several years for a reason: It works to replenish the collagen that’s broken down in the body. You can take it in many forms, including a collagen drink. Take it daily and consistently to see results.
  • Vitamin C. This powerful antioxidant repairs damaged skin cells, protects the skin from free radicals, and even assists in collagen production.

https://www.healthline.com/health/firmness-skin#nonsurgical-remedies

Word Of The Week

schlep

verb (used with object)

to carry; lug: to schlep an umbrella on a sunny day.

LOOK IT UP

WHAT IS THE ORIGIN OF SCHLEP?

The slang term schlep “to lug, carry” is used mostly in the United States. Schlep is from the Yiddish verb shlepn “to pull, drag” (German schleppen “to draw, tug, haul”). The derivative noun schlepper, “one who schleps,” appears slightly earlier than the verb. Schlepper entered English toward the end of the 19th century; schlep appeared in the early 20th.

HOW IS SCHLEP USED?

She had drawn notice as the doctor who would help mechanics schlep gear, fetch coffee and even massage the overworked massage therapists. NANCY LOFHOLM, “CRESTED BUTTE SURGEON SCORES TOP SPOT AT SOCHI OLYMPICS,” DENVER POST, JANUARY 11, 2014

After a bit of trial and error, you’ll find car-free travel is a liberating choice that forces you to schlep considerably less. LAUREN MATISON, “HOW TO TRAVEL CAR-FREE WITH A FAMILY,” NEW YORK TIMES, DECEMBER 4, 2019

LISTEN TO THE WORD OF THE DAY

schlep

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Mental Health~ How To Avoid Depression

Get Moving

When loneliness sets in, the feeling can weigh heavily on your entire body. Whenever this feeling starts to overtake you, fight back and get productive. Whether it is going on a walk, browsing your favorite store, or even picking up around the house, moving about and engaging in other tasks will help to distract you and may offer some relief. It is about taking small steps to get to where you need to be, so anything you can do to push yourself away from these thoughts of isolation will help.

Picture Your Loneliness

Sometimes, people find that picturing their depression or feelings of isolation as something separate from them (such as a cloud or something similar) helps them feel more control over it. These feelings are then seen as something that you can walk away from or have the choice to ignore. It also allows you the knowledge that these feelings are not who you are. You are whoever you choose to be and you have control over how you want to feel.

Reach Out To Someone

Dreamstime

Talking about things that you are struggling with can be a huge challenge. It is not easy but can be an extremely helpful step in getting back to your happy self. You never know who you may able to relate to through this process. Many who end up opening up about their problems find themselves surprised as to how many others have gone through (or are currently going through) the same thing. You may end up helping someone you did not even realize was struggling and who was afraid to reach out themselves.

Visit A Furry Friend

NewLifeOutlook

Animals can make great companions for those feeling more secluded in life. Dogs especially are naturally social and instinctively want to protect those that they know are struggling. Visit a shelter or pet shop and make some new furry friends. If you are up for it, consider adopting your own pet. Cats, fish, and dogs all make great additions to any household and offer you something to love and care for. They also allow something else to focus on, other than your feelings of isolation.

Set New Goals

AWAI

By making plans and setting goals, you give yourself something to strive for. Start off slow so that you do not overwhelm yourself. Setting just one or two goals for the day is a great way to start fighting back. Some ideas might be to call up a friend you have not spoken to for a while or go to a coffee shop for an hour. The next day, go grocery shopping, then make yourself one meal. Make them realistic and simple. Once completed, you will have allowed yourself a sense of accomplishment, knowing that you are fighting back one step at a time.

Start Journaling

NewLifeOutlook

If you are feeling up to it, go to a bookstore and spend some time picking out a journal that you love. When you get back home, make it a goal to write in it a few times a week. Getting your thoughts down on paper can help you look at them from a new perspective. It helps to clarify your emotions, allowing you to know yourself better and may help guide you in overcoming your struggles. Allowing yourself time to reflect and express can make a huge difference in how you approach life.

https://healthprep.com/mental-health/7-ways-to-deal-with-feelings-of-isolation/7/?utm_source=bing&utm_campaign=328752049&utm_medium=search&utm_term=isolation&utm_content=1153388258883535

Poem

I Wonder By MwsR

Will there come a time
In this life of mine
That I will be free.

There is so much bottled inside
So many things I did not say back then,
In the days where fear let sickness win.

I wonder if the people from long ago
Know how much they really did
know how much they hurt me so?

See a person should never feel shameful
For what others think of them,
They should not be accountable, it isn’t their sin.

There is a place where my heart and mind revisit
It is not a kind place, but rather avoid, a heart fall.
It flows ever so often, though because of it, I will not crawl.

Despite the things I had to endure,
Had to deal with and so forth, nor did I choose
It has no rope around my dreams it can never have those.

I wonder why we are subjected to a cruel man’s hand
Is it to rise and be better than the ordinary man?
I will always wonder, and yet always stand.

*For those out there struggling with something someone you love or trust has done to you,
It does not have to crush your dreams or make your heart fall…
It does not have to do anything. It is your call.