Light Pollution In The Bedroom

Melatonin is an important hormone produced by our bodies in response to darkness. Lack of sufficient darkness in our sleep environment means lack of sufficient melatonin which can cause a host of problems and even contribute to the formation of life-threatening diseases.

Researchers at Fujian Medical University compared the sleep quality of patients under normal hospital conditions to that of patients who had been provided eye masks and ear plugs. The patients who experienced the quieter, darker environment had more REM time, shorter REM latency, less arousal, and elevated melatonin levels.

But of more concern than the obvious detrimental effects of poor sleep quality, such as fatigue, and inability to concentrate, are the disease processes that appear to be correlated to insufficient melatonin production. Melatonin regulates the reproduction system and low levels of the hormone have been linked to higher incidences of breast and uterine cancers. Elevated rates of male cancers, such as prostate, also appear in subjects with lowered melatonin levels. In addition, low melatonin levels appear to suppress general immune function and hamper proper glucose metabolism, implicating poor production of the hormone in a host of conditions ranging from premature aging to diabetes.

To ensure adequate melatonin production refrain from using computers or watching television a half hour or so before bedtime in order to calm the body's systems and prime it for quality sleep. Make sure your room is quiet and as dark as possible. Use room darkening shades, and power off or cover all the little green and red lights glowing from the monitors, adapters, and chargers planted all over your bedroom. Even your alarm clock could be considered damaging light pollution; turn it face down or cover with a cloth.

If if you must sleep during the day or a completely darkened room is not possible consider using a sleep mask over your eyes. Many varieties are available. Look for brands made with natural/organic fabrics and fillers. Natura Organic carries some cute, organic masks that would make great gifts as well!

These can be stored in the freezer for reducing puffiness! Source: Sew Mama Sew

If you're handy on a sewing machine, here's an easy pattern for making beautiful eye masks filled with organic rice or buckwheat and infused with soothing essential oils

Another cute homemade version. Source: The Good Weekly

Put your mask in a convenient place close by your bed so you're sure to grab it every night and create a great new habit for a healthier you!~!

Source: Trinkets In Bloom

It's What I Had for Lunch Because It's What I Had!

Home alone. Nobody else to please. Feeling the need to keep it mostly healthy. Here's what came together:

Organic broccoli, sauteed gently in lots of grass-fed butter. A generous handful of broccoli sprouts. A tablespoon or so of my soaked-then-dehydrated raw sunflower seeds.

 

Organic sweet potato medallions, roasted with onion and poblano peppers, sprinkled with plenty of coarsely-ground pepper, Celtic salt, a bit of cayenne, and an even smaller bit of maple syrup.

And for dessert . . . 

 

The rest of my morning "fix," a bit of peanut butter and four dark chocolate-covered almonds. 

Random? Yes! Yummy all!

How Powerful Is your Posterior?

Sorry! Size Doesn't Count!

Your glute muscles matter (and I am NOT talking about the current fad of sexualizing large backsides! 

(Who's old enough to remember Twiggy . . . ? Geez! I hate fads!!).

But glute muscles do matter in the context of body mechanics, balance, and strength. Here's the trio:

 

The gluteus maximus is the strongest and largest muscle in the body and is responsible for plenty of everyday movements (like rising from a chair, climbing stairs, and just balancing in an upright position). Athletes in every sport from running to hockey depend on this muscle for dependable, explosive action and good form during repetitive movements.

The gluteus medius is primarily responsible for outward rotation and abduction of the thigh.

The gluteus minimus is a secondary muscle assisting with many movements, such as helping steady the body when the opposite leg is lifted.

Because these muscles join into and/or cross over several bone and joint surfaces, weak or under-developed glutes can cause such seemingly unlikely aches and pains as low back pain and "runner's knee."

Image from Lean It Up

There are plenty of reasons, in addition to the desire for a youthful "pert" derriere, to keep the glute muscles strong and functioning maximally.To see if your glutes and hips could use some strengthening try this test called The Chair of Death!!

How'd you do?  Uh oh! Not so good, huh! Well, let's get to work! A lot more than your vanity depends on it!!

Check out this great site for a few more of my favorite exercises from Lean It Up to keep the glutes in tip-top shape!