If you're looking for family activities to do with your children, and don't want them to cost a fortune, then why not consider some of these exciting things you can do.
1. Just spending time with your children playing board games, or dressing up, or reading with them, will be very rewarding. Perhaps you don't get the chance to spend as much time with your children as you'd like to, so why not do something they like doing?
2. Going for walks can be great exercise for all the family, as well as fun and educational. Why not go to the countryside and see what wildlife you can see, or find out more about the area where you live, or put on your wellies and go out in the rain, and jump in some puddles or find some mud to play in!
3. Maybe your children love going to the park, so why not take them more often? You could take a football or a frisby, as well as playing on the slide and swings. Letting your children run around with others their age is a great way for them to make new friends, and also to let off steam.
4. Your children might benefit from going to museums and art galleries, especially if they're studying something specific in history or art at school. You could help them learn more about a certain period of time, or artist, and help them with their schoolwork at the same time. You might enjoy visiting a museum or gallery you haven't been to in a while too.
5. Are your children too young to appreciate your favourite sports? Why not see if they'd like to go to a football or rugby match, or maybe they've been inspired by watching tennis or motor racing on TV.
6. Does your gym have children's classes? Remember that if you don't take your health seriously, and watch what you eat, you can't be surprised if you're children are unhealthy. Instead of watching TV, or spending time on the computer, why not suggest going for a bike ride, or swimming?
7. Getting your children interested in cooking from an early age, can promote healthy eating, and ensure that they understand the importance of eating good quality fresh produce, and get their five portions of fruit and vegetables a day. If you eat a lot of fast food, or unhealthy snacks, your children are likely to want to as well.
8. Don't forget to encourage your children to spend time with their friends. Maybe your children could invite a couple of friends round for tea, or to play. Why not see if you can become friendly with their parents, and they might repay the favour?
9. An afternoon doing arts and crafts is a great way to spend time with your children. Why not encourage them to be creative and artistic? Perhaps they'll enjoy colouring pictures, or making collages, or following instructions to make a model, or create something useful and practical.
10. Gardening can be fun for all the family, so if you've got green fingers, why not let your children help you with your gardening ideas and plans? They could have their own area of the garden, or plant pots, and grow their own seeds, and see how they do.
Now you know what sort of things you can doe with your children, and that they don't have to be expensive, what other family activities can you think of?
Discover a wide range of Family Activities you can do with your children, and amazing seasonal Gardening Ideas to make the most of your garden. If you're a parent, then you'll love Candis magazine. Find out more at Candis.co.uk today, and subscribe online. You'll be glad you did.
Parenting Solutions - 3 Easy Steps in Dealing With an Oppositional Child
Are you a parent with a defiant child? Are you pulling your hair out from opposition caused by your child? If you are a parent who is tired of being tired, screaming at your kids, putting them in time-out, etc., then this article may be just what you are looking for.
Households that are confusing (overactive) cause more confusion. Young children do not know how to react to parents who come home from work tired and in need of peace and quiet - or how to deal with a household of siblings who also want and need attention. Therefore, negative attention, to a young child, is better than none at all.
Understanding your child's need for attention is the first step a parent must consider. It is perfectly natural for a child to make demands. From the confines of the crib, a child learns to cry for attention. We have all heard about the "terrible twos". This often is the result of a toddler being curious and wanting to explore. The parent tells him "No", but it's not satisfactory to him. His curiosity is overwhelming and he just has to know what is behind the closed cabinet.
Likewise, the curious and defiant child wants to 'do it his way' and make the rules that pertain to him. "I don't want to go to bed" or "I don't want to eat this food" is a sign of independence at a very early age. So, how does a parent cope with such a strong willed and stubborn kid?
The first step is to keep calm. Raising one's voice is frightening and overbearing to a young child who will then cry and become obstinate. This, in turn, causes the parent to react negatively with words or actions. The cycle is repeated until one or the other gives in and/or collapses from exhaustion.
The second step for a parent is to remain consistent in his or her expectations of their child. Children will never learn what is expected of them if the parent does not show consistency in that regard. I think back to my own childhood and sitting in school. My teachers expected certain things from their students; and they made it abundantly clear on the first day of class what those expectations were.
The third step is for parents to send a clear message to the child in language they can understand. Be firm, but friendly. Have your child repeat what the message is. Have them explain it back to you in their own words. Never argue with a defiant child. It will do no one any good; not you, not your child. Years ago there was an old saying, "Children should be seen and not heard." Although I do not adhere to that advice, I do have a tidbit of other advice for you:
Pretend to be invisible to your defiant child. Pretend to be deaf. Sooner or later, he will get the message that his defiance brings no self-satisfying results. In the meantime, right now, go give him or her a big hug and let them know you love them. They are but little just once.
Gail Gupton is a grandmother of twelve. She has developed a quick, easy, and humane way to change Out-Of-Control children to kids who behave properly, guaranteed. If you have a child who back-talks, who's sarcastic, unruly, disrespectful, or disobedient, help is available at http://www.TheBehaviorSolution.com.
Households that are confusing (overactive) cause more confusion. Young children do not know how to react to parents who come home from work tired and in need of peace and quiet - or how to deal with a household of siblings who also want and need attention. Therefore, negative attention, to a young child, is better than none at all.
Understanding your child's need for attention is the first step a parent must consider. It is perfectly natural for a child to make demands. From the confines of the crib, a child learns to cry for attention. We have all heard about the "terrible twos". This often is the result of a toddler being curious and wanting to explore. The parent tells him "No", but it's not satisfactory to him. His curiosity is overwhelming and he just has to know what is behind the closed cabinet.
Likewise, the curious and defiant child wants to 'do it his way' and make the rules that pertain to him. "I don't want to go to bed" or "I don't want to eat this food" is a sign of independence at a very early age. So, how does a parent cope with such a strong willed and stubborn kid?
The first step is to keep calm. Raising one's voice is frightening and overbearing to a young child who will then cry and become obstinate. This, in turn, causes the parent to react negatively with words or actions. The cycle is repeated until one or the other gives in and/or collapses from exhaustion.
The second step for a parent is to remain consistent in his or her expectations of their child. Children will never learn what is expected of them if the parent does not show consistency in that regard. I think back to my own childhood and sitting in school. My teachers expected certain things from their students; and they made it abundantly clear on the first day of class what those expectations were.
The third step is for parents to send a clear message to the child in language they can understand. Be firm, but friendly. Have your child repeat what the message is. Have them explain it back to you in their own words. Never argue with a defiant child. It will do no one any good; not you, not your child. Years ago there was an old saying, "Children should be seen and not heard." Although I do not adhere to that advice, I do have a tidbit of other advice for you:
Pretend to be invisible to your defiant child. Pretend to be deaf. Sooner or later, he will get the message that his defiance brings no self-satisfying results. In the meantime, right now, go give him or her a big hug and let them know you love them. They are but little just once.
Gail Gupton is a grandmother of twelve. She has developed a quick, easy, and humane way to change Out-Of-Control children to kids who behave properly, guaranteed. If you have a child who back-talks, who's sarcastic, unruly, disrespectful, or disobedient, help is available at http://www.TheBehaviorSolution.com.
Parenting Tips For When Kids Talk Back
Many mental health specialists and those that specialize in child care will attest to the fact that when kids talk back it is a type of behavior is considered to be "learned". This is, in many cases, an outright disrespect for authority and should be dealt with accordingly. Here, I will provide some helpful information and insight on this topic, as well as some basic techniques to cope when kids talk back.
Problems in Stopping the Back Talk
Every single day, there are adults everywhere who are at their ends wit when it comes to trying to stop kids from talking back. If you face this challenge, it is essential to know and understand that it is not appropriate to give into this type of behavior. It is considered to be highly disrespectful and disrespect should not be tolerated in children. If it is tolerated, the child will grow to develop many different types of emotional and behavioral problems. If you are having problem in stopping the back talk, it is important to evaluate your response to this behavior, as well as the responses of others. It is then that you can develop a plan to put a stop to this type of verbal disrespect.
Common Reasons for Talking Back
There are many different reasons why a child may talk back. The following list details some of the reasons why this may occur:
1. If a child is talking back, it is important to observe the behavior of the adults in the home. It is a known fact that many children model themselves after the adults that they come in contact with on a daily basis. Do the adults in the home exhibit a smartallic conversational tone? Do these individuals become loud and obnoxious? If this is occurring in the home, it is quite possible that the child is not the one to blame, but the adults in the home are. Appropriate behavior modification should be implemented in order to adjust to that which is acceptable.
2. If the parents and other adults around the child who is talking back often "gives in" to the behavior of the child, the kid will use this to their advantage. They will gain a certain level of control by back talking and being quite obnoxious about it. Children should grow to learn that "no" is no, and that they will not always get their way.
3. Many children who do not feel as if they get any attention from their parents may begin to talk back to adults in order to acquire attention - even if it is negative. To a child, negative attention is better than no attention at all.
How to Handle Back Talk
There are many ways that you can handle back talk if you are on the receiving end as an adult. The following details some of the methods that have been found to be effective in this type of situation:
1. If a child starts to back talk you, you should hold them accountable immediately and then follow up on this accountability by informing that their actions are unacceptable and will not be tolerated. Stop the behavior in its tracks and make sure they take you seriously when you do this. This means backing up what you say, when you say it.
2. Many children will talk back to an adult to simply get an argument going. If your child does this, you hold them accountable, and they continue to engage in the behavior, simply ignore them. When they see that their ability to control and manipulate you just is not working, then eventually the behavior will die out completely.
3. If your child back talks and you observe them being respectful in conversation later, you must ensure that you point this out and encourage them to act in this manner more often. Eventually, they will come to a point where they want to please you.
Conclusion
When kids talk back, it is a complicated experience. However, it is a behavior that can be modified. By understanding what causes it, and how you can correct it, you can easily bring about a positive change when it comes to the overall behavior of your child.
Looking for more information on positive parenting?
More4kids is a resource for families and their children
Mr. Heath is a writer and the chief editor at More4kids.info, a website devoted to parenting and families. Copyright 2009 More4kids Inc.
Problems in Stopping the Back Talk
Every single day, there are adults everywhere who are at their ends wit when it comes to trying to stop kids from talking back. If you face this challenge, it is essential to know and understand that it is not appropriate to give into this type of behavior. It is considered to be highly disrespectful and disrespect should not be tolerated in children. If it is tolerated, the child will grow to develop many different types of emotional and behavioral problems. If you are having problem in stopping the back talk, it is important to evaluate your response to this behavior, as well as the responses of others. It is then that you can develop a plan to put a stop to this type of verbal disrespect.
Common Reasons for Talking Back
There are many different reasons why a child may talk back. The following list details some of the reasons why this may occur:
1. If a child is talking back, it is important to observe the behavior of the adults in the home. It is a known fact that many children model themselves after the adults that they come in contact with on a daily basis. Do the adults in the home exhibit a smartallic conversational tone? Do these individuals become loud and obnoxious? If this is occurring in the home, it is quite possible that the child is not the one to blame, but the adults in the home are. Appropriate behavior modification should be implemented in order to adjust to that which is acceptable.
2. If the parents and other adults around the child who is talking back often "gives in" to the behavior of the child, the kid will use this to their advantage. They will gain a certain level of control by back talking and being quite obnoxious about it. Children should grow to learn that "no" is no, and that they will not always get their way.
3. Many children who do not feel as if they get any attention from their parents may begin to talk back to adults in order to acquire attention - even if it is negative. To a child, negative attention is better than no attention at all.
How to Handle Back Talk
There are many ways that you can handle back talk if you are on the receiving end as an adult. The following details some of the methods that have been found to be effective in this type of situation:
1. If a child starts to back talk you, you should hold them accountable immediately and then follow up on this accountability by informing that their actions are unacceptable and will not be tolerated. Stop the behavior in its tracks and make sure they take you seriously when you do this. This means backing up what you say, when you say it.
2. Many children will talk back to an adult to simply get an argument going. If your child does this, you hold them accountable, and they continue to engage in the behavior, simply ignore them. When they see that their ability to control and manipulate you just is not working, then eventually the behavior will die out completely.
3. If your child back talks and you observe them being respectful in conversation later, you must ensure that you point this out and encourage them to act in this manner more often. Eventually, they will come to a point where they want to please you.
Conclusion
When kids talk back, it is a complicated experience. However, it is a behavior that can be modified. By understanding what causes it, and how you can correct it, you can easily bring about a positive change when it comes to the overall behavior of your child.
Looking for more information on positive parenting?
More4kids is a resource for families and their children
Mr. Heath is a writer and the chief editor at More4kids.info, a website devoted to parenting and families. Copyright 2009 More4kids Inc.
Potty Training - The #1 Reason Why it May Take Longer
Sometimes our greatest helper is our greatest hindrance. In the case of potty training I am referring to a product that was introduced to the market 11 years ago: Pull-Ups training pants. In 1989 the product was well received by parents and was the first product of its kind. Today, many parents continue to use Pull-Ups as well as many other brands of disposable training pants as a logical step in the potty training process.
Though pull-ups are widely used, I believe they are actually the number one hindrance to the transition from diapers to the potty. They make potty training only seemingly easier, and in reality it makes the process more difficult and prolonged.
The Case For Pull-Ups
1. Convenience
It cannot be disputed that pull-ups are convenient. When out shopping or running errands with your child it's nice to know that you will not have an emergency clothes changing session in the bathroom because of an "accident." At night time you can sleep peacefully knowing that if your child wets the bed, the bed is not really getting wet (hence no middle of the night sheet changing), just the pull-up. Pull-ups reduce the mess, save time and seem to make day-to-day life less stressful.
2. Connection
Training pants helps children learn the action of pulling down and up when they need to go. They become aware that in order to become a big girl or boy I must pull down these pants and use the potty and pull them back up when I'm finished. They also help kids learn how to dress themselves as they pull-up their training pants to put them. Children learn through repetition and by going through the pull-up and down process they connect it with using the bathroom.
3. Confidence
Pull-up pants make toddlers feel like big kids. Instead of lying down for a changing like a baby, the child has pants that come off and on just like mommy, daddy, big brother or sister. They even come decorated with all sorts of characters and designs just like real underwear. Training pants allow the child to use the bathroom without assistance from the parent or caregiver which makes them feel more independent and confident.
The Case Against Pull-Ups
1. Inconvenience
You are probably wondering why I listed inconvenience as the #1 con since I wrote, "It cannot be disputed that Pull-Ups are convenient." only two paragraphs ago! The twist comes in that pull-ups are convenient, actually too convenient, which yields no inconvenience for the child. What does this mean, and why would I want my child to be inconvenienced? Well, what happens when a child touches a hot stove? Their hand gets burned and they learn not to touch it again. When a child has an accident in a pull-up they do not feel the inconvenience of being wet or dirty because it has the same absorbent material as a diaper. Since there is no discomfort felt the basic physical motivation for learning how to use the potty is taken away. There is a consequence for every action and using pull-ups does not teach the REAL significance of soiling your pants- discomfort, smelling, embarrassment and inconvenience. The convenience is a benefit primarily for the parent when potty training should be about the child.
2. Confusion
Oftentimes parents use a combination of pull-ups and real underwear when potty-training. They may use underwear at home and pull-ups when they go out, at night or other combinations. This can confuse the child and leave them wondering when will I get wet, and when do I stay dry? They may wonder why it's not such big deal when they pee pee or poo in the pull-up but there is more chastisement if they go in their underwear. Besides repetition children learn best with consistency. If they consistently feel wet or dirty when they have an accident and you react in the same way each time, they will make the connection faster and it will stick.
3. False-Confidence
Blatantly stated training pants teach kids how to change their own diapers. You can dress it up all you want but it's just a diaper without the fasteners. Mommy, daddy big sister or brother (assuming they are potty-trained!) do not use pull-ups guys. The time will come when the child soils those undies when they are not in your care (daycare, babysitter, school etc.) and the caregiver may not be so forgiving. They may not feel like a big kid, get teased and in turn lose their confidence. Not to say that you cannot give your child his confidence back but why sugar coat it to begin with? People don't like cleaning up kids who have accidents (a reason for using pull-ups) and having someone cleaning up after you is a strike against your feeling of independence. Be realistic with your child and let them know that in order to be considered an official big kid they must wear underwear and use the potty all the time. Accidents happen, it's OK, and you will soon master it!
All in all, the benefits of pull-ups are superficial. Now, it's not to say that if you use training pants your child will never use the potty because if this were true Pull-Ups would be off the market. This article stresses that pull-ups are a hindrance to potty training and can make the process longer and more confusing. If you are having trouble potty training your toddler try taking away the pull-ups. Yes, it will be more inconvenient on your part, but your child will soon grasp the full relevance of potty training, which in turn makes the process easier and faster.
Visit YoungMommie to read more articles on parenting including how to properly use pull-ups.
Rachael is the founder of YoungMommie a social networking site designed specifically for young moms in their teens and twenties. Visit the site to get more great articles, participate in juicy parenting forums, connect with young moms in your area and so much more
Though pull-ups are widely used, I believe they are actually the number one hindrance to the transition from diapers to the potty. They make potty training only seemingly easier, and in reality it makes the process more difficult and prolonged.
The Case For Pull-Ups
1. Convenience
It cannot be disputed that pull-ups are convenient. When out shopping or running errands with your child it's nice to know that you will not have an emergency clothes changing session in the bathroom because of an "accident." At night time you can sleep peacefully knowing that if your child wets the bed, the bed is not really getting wet (hence no middle of the night sheet changing), just the pull-up. Pull-ups reduce the mess, save time and seem to make day-to-day life less stressful.
2. Connection
Training pants helps children learn the action of pulling down and up when they need to go. They become aware that in order to become a big girl or boy I must pull down these pants and use the potty and pull them back up when I'm finished. They also help kids learn how to dress themselves as they pull-up their training pants to put them. Children learn through repetition and by going through the pull-up and down process they connect it with using the bathroom.
3. Confidence
Pull-up pants make toddlers feel like big kids. Instead of lying down for a changing like a baby, the child has pants that come off and on just like mommy, daddy, big brother or sister. They even come decorated with all sorts of characters and designs just like real underwear. Training pants allow the child to use the bathroom without assistance from the parent or caregiver which makes them feel more independent and confident.
The Case Against Pull-Ups
1. Inconvenience
You are probably wondering why I listed inconvenience as the #1 con since I wrote, "It cannot be disputed that Pull-Ups are convenient." only two paragraphs ago! The twist comes in that pull-ups are convenient, actually too convenient, which yields no inconvenience for the child. What does this mean, and why would I want my child to be inconvenienced? Well, what happens when a child touches a hot stove? Their hand gets burned and they learn not to touch it again. When a child has an accident in a pull-up they do not feel the inconvenience of being wet or dirty because it has the same absorbent material as a diaper. Since there is no discomfort felt the basic physical motivation for learning how to use the potty is taken away. There is a consequence for every action and using pull-ups does not teach the REAL significance of soiling your pants- discomfort, smelling, embarrassment and inconvenience. The convenience is a benefit primarily for the parent when potty training should be about the child.
2. Confusion
Oftentimes parents use a combination of pull-ups and real underwear when potty-training. They may use underwear at home and pull-ups when they go out, at night or other combinations. This can confuse the child and leave them wondering when will I get wet, and when do I stay dry? They may wonder why it's not such big deal when they pee pee or poo in the pull-up but there is more chastisement if they go in their underwear. Besides repetition children learn best with consistency. If they consistently feel wet or dirty when they have an accident and you react in the same way each time, they will make the connection faster and it will stick.
3. False-Confidence
Blatantly stated training pants teach kids how to change their own diapers. You can dress it up all you want but it's just a diaper without the fasteners. Mommy, daddy big sister or brother (assuming they are potty-trained!) do not use pull-ups guys. The time will come when the child soils those undies when they are not in your care (daycare, babysitter, school etc.) and the caregiver may not be so forgiving. They may not feel like a big kid, get teased and in turn lose their confidence. Not to say that you cannot give your child his confidence back but why sugar coat it to begin with? People don't like cleaning up kids who have accidents (a reason for using pull-ups) and having someone cleaning up after you is a strike against your feeling of independence. Be realistic with your child and let them know that in order to be considered an official big kid they must wear underwear and use the potty all the time. Accidents happen, it's OK, and you will soon master it!
All in all, the benefits of pull-ups are superficial. Now, it's not to say that if you use training pants your child will never use the potty because if this were true Pull-Ups would be off the market. This article stresses that pull-ups are a hindrance to potty training and can make the process longer and more confusing. If you are having trouble potty training your toddler try taking away the pull-ups. Yes, it will be more inconvenient on your part, but your child will soon grasp the full relevance of potty training, which in turn makes the process easier and faster.
Visit YoungMommie to read more articles on parenting including how to properly use pull-ups.
Rachael is the founder of YoungMommie a social networking site designed specifically for young moms in their teens and twenties. Visit the site to get more great articles, participate in juicy parenting forums, connect with young moms in your area and so much more
3 Ways Babies Can Teach Us How to Beat Fatigue
We've all experienced it at some point. Some days, exhaustion can feel like a way of life. Sometimes new parents have it the hardest. Middle of the night feedings disrupting your sleep, which interrupts a regular exercise routine, which compounds with an unpredictable diet. But for new parents and non-parents alike there are things we can all learn from the techniques of a baby's simple and natural way of living that will help us combat our own fatigue.
Here are 3 simple things you can do to easily beat fatigue:
1. Keep a Regular Schedule
Now of course I'm not suggesting you nap throughout the day like a baby, but with a consistent nightly sleeping schedule, your body's natural circadian rhythm is easily maintained. The circadian rhythm is a term that describes the natural sleep/wake/eating schedule that we all have and are supposed to follow. It's a complex system that is regulated by your exposure to light (or lack thereof) as well as a number of hormones, including melatonin and cortisol. These two hormones have a direct effect on core body temperature and blood sugar regulation, respectively.
The circadian rhythm is much like the sun which predictably rises and sets each day. Your body mimics this predictability to live effectively and efficiently. However, with our brilliant intellect and ingenuity, we've invented ways to live outside of this natural cycle. We have lights during darkness and food at our disposal any time of the day or night. Unfortunately, these wonderful conveniences make it easier to stray from a regular eating and sleeping pattern. Then, as a result of poor sleep and fluctuations to normal blood sugar levels the circadian rhythm is disrupted and fatigue begins to set in. Get at least 7-9 hours of sleep and do your best to go to bed at the same time every night. With this consistency, your body is able to maintain a normal circadian rhythm that will ultimately help you combat fatigue during waking hours.
2. The Most Important Meal
New babies can enjoy nature's perfect baby food: breast milk. Cleverly designed to contain the proper amounts of fats, carbohydrates and proteins in a great package which makes it available for easy feedings, breast milk provides all the nutrition babies need for at least the first six months of life. There is ample literature to suggest that feeding babies every 3-4 hours allows them to be more relaxed and easy going because they consciously know that food will be coming, plus their digestive systems will not be overtaxed with too frequent or too spread out of feedings.
Finding this proper nutritional balance for children and adults is also critical for good health. As with babies, you should eat smaller meals every 3-4 hours throughout the day to stabilize blood sugar and prevent tiredness.
And, when it comes to preventing fatigue during the day, breakfast truly is the most important meal. Our normal metabolic functions slow down throughout the night so we don't get hungry as we sleep. We wake each morning having not eaten anything for 8-12 hours, depending on what time we had dinner the night before. A healthy breakfast helps balance cortisol and therefore prevents you from a mid-morning energy crash from dropping blood sugar levels. A study published earlier this year demonstrated the cognitive benefit that test subjects had when they consumed at least a 450-calorie breakfast of both protein and fiber. Another group of scientists studied over 200 medical students and monitored their performance after skipping breakfast. Not surprisingly, those students who skipped breakfast had an overall increase in fatigue.
3. Belly Breathing
With the rhythmic movement of their little bellies and the innocent, gentle noises they make, there are few things in this world more peaceful than watching a baby sleep. Babies naturally take deep breaths that originate from their bellies, with both inhaling and exhaling taking on a slow and relaxed state. We average about 15,500 breaths a day and for every single one of them, we don't even have to think about it! It's a natural action. But unfortunately, as we move out of childhood and into adulthood, life gets busier and our breathing becomes more hurried and shallow, coming less from the muscles designed to facilitate breathing (i.e., the diaphragm) and causing an increase in accessory muscle tension. Because the lower third portion of your lungs has the most efficient oxygen exchange sites, this type of shallow breathing prevents you from getting all the necessary oxygen your body needs, causing fatigue.
It's important to get as much oxygen to those lower lungs as possible! A famous study done in the early 1980's demonstrated that adults who spent as little as 10 minutes a day focusing on their breathing had better energy and greater work performance. You can do that. Just take 10 minutes each day and focus on improving your belly breathing. Sit in a comfortable location, with your spine straight and shoulders back, breathe in deep through your nose for a count of seven seconds. Allow your belly to expand outwards as you inhale. Then hold your breath for a count of four seconds. Finally, exhale for a count of nine seconds, this time moving your belly inward. The exhale is a little longer than the inhale, which is done on purpose. When you move to the next inhale cycle, you'll notice some reflexive support from all the muscles that are necessary for proper belly breathing.
In summary:
*Get 7-9 hours of sleep and go to bed at the same time each night
*Eat a healthy breakfast of protein and fiber
*Spend 10 minutes a day belly breathing
Follow these simple steps, and you'll be as happy as a baby and smiling at the world with plenty of energy!
Would you like to use this article? You may as long as you include the following information along with the article: Phil Wazny, NMD is a naturopathic physician at Integrative Health Care, a "Results Based Natural Medicine" Clinic in Scottsdale, AZ. He created several dynamic programs designed to help patients gain strength while reducing their rate of debilitating conditions like cancer and heart disease. His areas of specialty are permanent weight loss, natural pediatrics, allergy solutions, hormone balancing and pain relief with prolotherapy and PRP therapy. He can be reached at http://www.integrativehealthcare.com and 480-657-0003.
Here are 3 simple things you can do to easily beat fatigue:
1. Keep a Regular Schedule
Now of course I'm not suggesting you nap throughout the day like a baby, but with a consistent nightly sleeping schedule, your body's natural circadian rhythm is easily maintained. The circadian rhythm is a term that describes the natural sleep/wake/eating schedule that we all have and are supposed to follow. It's a complex system that is regulated by your exposure to light (or lack thereof) as well as a number of hormones, including melatonin and cortisol. These two hormones have a direct effect on core body temperature and blood sugar regulation, respectively.
The circadian rhythm is much like the sun which predictably rises and sets each day. Your body mimics this predictability to live effectively and efficiently. However, with our brilliant intellect and ingenuity, we've invented ways to live outside of this natural cycle. We have lights during darkness and food at our disposal any time of the day or night. Unfortunately, these wonderful conveniences make it easier to stray from a regular eating and sleeping pattern. Then, as a result of poor sleep and fluctuations to normal blood sugar levels the circadian rhythm is disrupted and fatigue begins to set in. Get at least 7-9 hours of sleep and do your best to go to bed at the same time every night. With this consistency, your body is able to maintain a normal circadian rhythm that will ultimately help you combat fatigue during waking hours.
2. The Most Important Meal
New babies can enjoy nature's perfect baby food: breast milk. Cleverly designed to contain the proper amounts of fats, carbohydrates and proteins in a great package which makes it available for easy feedings, breast milk provides all the nutrition babies need for at least the first six months of life. There is ample literature to suggest that feeding babies every 3-4 hours allows them to be more relaxed and easy going because they consciously know that food will be coming, plus their digestive systems will not be overtaxed with too frequent or too spread out of feedings.
Finding this proper nutritional balance for children and adults is also critical for good health. As with babies, you should eat smaller meals every 3-4 hours throughout the day to stabilize blood sugar and prevent tiredness.
And, when it comes to preventing fatigue during the day, breakfast truly is the most important meal. Our normal metabolic functions slow down throughout the night so we don't get hungry as we sleep. We wake each morning having not eaten anything for 8-12 hours, depending on what time we had dinner the night before. A healthy breakfast helps balance cortisol and therefore prevents you from a mid-morning energy crash from dropping blood sugar levels. A study published earlier this year demonstrated the cognitive benefit that test subjects had when they consumed at least a 450-calorie breakfast of both protein and fiber. Another group of scientists studied over 200 medical students and monitored their performance after skipping breakfast. Not surprisingly, those students who skipped breakfast had an overall increase in fatigue.
3. Belly Breathing
With the rhythmic movement of their little bellies and the innocent, gentle noises they make, there are few things in this world more peaceful than watching a baby sleep. Babies naturally take deep breaths that originate from their bellies, with both inhaling and exhaling taking on a slow and relaxed state. We average about 15,500 breaths a day and for every single one of them, we don't even have to think about it! It's a natural action. But unfortunately, as we move out of childhood and into adulthood, life gets busier and our breathing becomes more hurried and shallow, coming less from the muscles designed to facilitate breathing (i.e., the diaphragm) and causing an increase in accessory muscle tension. Because the lower third portion of your lungs has the most efficient oxygen exchange sites, this type of shallow breathing prevents you from getting all the necessary oxygen your body needs, causing fatigue.
It's important to get as much oxygen to those lower lungs as possible! A famous study done in the early 1980's demonstrated that adults who spent as little as 10 minutes a day focusing on their breathing had better energy and greater work performance. You can do that. Just take 10 minutes each day and focus on improving your belly breathing. Sit in a comfortable location, with your spine straight and shoulders back, breathe in deep through your nose for a count of seven seconds. Allow your belly to expand outwards as you inhale. Then hold your breath for a count of four seconds. Finally, exhale for a count of nine seconds, this time moving your belly inward. The exhale is a little longer than the inhale, which is done on purpose. When you move to the next inhale cycle, you'll notice some reflexive support from all the muscles that are necessary for proper belly breathing.
In summary:
*Get 7-9 hours of sleep and go to bed at the same time each night
*Eat a healthy breakfast of protein and fiber
*Spend 10 minutes a day belly breathing
Follow these simple steps, and you'll be as happy as a baby and smiling at the world with plenty of energy!
Would you like to use this article? You may as long as you include the following information along with the article: Phil Wazny, NMD is a naturopathic physician at Integrative Health Care, a "Results Based Natural Medicine" Clinic in Scottsdale, AZ. He created several dynamic programs designed to help patients gain strength while reducing their rate of debilitating conditions like cancer and heart disease. His areas of specialty are permanent weight loss, natural pediatrics, allergy solutions, hormone balancing and pain relief with prolotherapy and PRP therapy. He can be reached at http://www.integrativehealthcare.com and 480-657-0003.
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