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GT Get Fit Tip: Sleep Hygiene

Getting a good nights sleep is paramount with health and well-being.  The amount of sleep time we have during the dark night can be limited due to life’s stress, so the time you do have to sleep should be of high quality.

Poor sleep hygiene could be the reason you feel the way you feel about yourself, family, work, or life in general.  A tired body is a stressed body that will not perform to its highest capability, therefore you could find yourself on the short end of the goals and aspirations you seek.

Good Sleep Hygiene:

  1. avoid caffeine before bed
  2. avoid hot & spicy foods before bed
  3. exercise regularly
  4. have a cool sleeping environment
  5. eliminate TV before bed (swap for radio)
  6. check your medications for non-drowsiness
  7.  arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes interrupt sleep
  8. start in your favorite sleeping position
  9. try meditation or relaxation techniques before bed
  10. reserve the bed for sex and sleep
These are some quick tips you can do at home, if you feel like you need special attention you can seek your physcian for help, or if your old school like me I don’t believe in “restless-leg syndrome” but I do beleive in working all day and being dead tired ready for a good nights rest.
If your body is tired, you will sleep.
Buenos noches!!!

3 Remedies to Fight the “HOT FLASH” for Perimenopuse Women

For some women turning 45 means the beginning to the end!  The end of fertilization is what I mean.

Luckily I am not female so I will not have to deal the symptoms or craziness of Menopause (at least not directly).

One of the most common symptoms I hear about in my fitness studio are the “Hot Flashes

Cause: A diminished level of estrogen has a direct effect on the hypothalamus, the part of the brain responsible for controlling your appetite, sleep cycles, sex hormones, and body temperature.

The drop in estrogen confuses the hypothalamus—which is sometimes referred to as the body’s “thermostat” and makes it read “too hot.”  Your body then kicks in its sweat glands and starts dissipating heat through the skin.

Hot flash triggers:

  • alcohol
  • caffeine
  • diet pills
  • spicy food
  • hot beds
  • hot rooms
  • hot weather
  • smoking

I caught the tell end of Dr Oz and he suggested these remedies

1. Keishi Bukuryo Gan: Japanese Tea

Keishi Bukuryo Gan is a cinnamon mushroom root that has been used in Japan for many medicinal purposes and has recently been proven to treat/prevent hot flash extremes.

2.  Selective Estrogen Receptor Modulator (SERM)

Dr Oz said that Selective Estrogen Receptor Modulators (SERMS) are an over the counter medicine that is based on a natural soy derivative.  However, Dr Oz did say to double check with your doctor before taking this to be sure there won’t be any dangerous drug interactions.

3.  Chilled Pillow

Dr Oz showed a Chilled Pillow ($25) that you fill up with cold water and can put in the fridge to get it even cooler.  It is soft and can be used just like a pillow… it is the pillow equivalent to that of a water-bed!  You can also wear lose fitting clothing to bed if you suffer from hot flashes.

Once your estrogen stops surging, the hot flashes will go away, but it can take up to 10 years to make your way through Perimenopause.

Here is a funny commercial I found researching menopause.

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