You Can Control Blood Sugar Level with Paleo Diet

You Can Control Blood Sugar Level with Paleo Diet - Want to control blood sugar level? Go Paleo! Paleo Diet is based on the principle that eating non-packaged and fresh produce, like humans did in the paleolithic age, can help ward off all 21st century health issues such as obesity, diabetes, insulin resistance, heart problems, etc.
How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

 

Want to control blood sugar level? Go Paleo! Paleo diet, also called the Caveman diet or Stone Age diet, is a very popular diet plan that has an almost 100% success rate.

 

The concept of Paleo diet was first introduced in 1975, but it was after Loren Cordain published The Paleo Diet (2002) that this diet became popular.

 

Paleo Diet is based on the principle that eating non-packaged and fresh produce, like humans did in the paleolithic age, can help ward off all 21st century health issues such as obesity, diabetes, insulin resistance, heart problems, etc.

 

Moreover, unlike other diets, the Paleo diet emphasizes the importance of following a healthy lifestyle in order to lose weight.

 

Control blood sugar level with the Paleo diet can be really simple if you understand it properly. So, let’s start with that.

 

What Is the Paleo Diet All About?

 

Paleo diet’s concept is simple – eat natural and healthy produce and eliminate processed and unhealthy foods.

 

This diet will take you to days when there were no GM foods, no hormone-fed meat, and no junk food. You will eat grass-fed meat, fresh vegetables, local fruits, and healthy fats.

 

The Paleo diet is designed in such a way that it will become a habit to eat only natural foods and you will automatically let go of all your unhealthy eating habits.

 

Of course, it’s easier said than done because we are so dependent on frozen, processed, and junk food.

 

Paleo Diet Food to Eat List to Control Blood Sugar Level

 

Vegetables – Broccoli, cauliflower, cucumber, tomato, turnip, parsnips, scallions, onion, carrot, cabbage, sweet potato, okra, eggplant, zucchini, pumpkin, bottle gourd, ridge gourd, snake gourd, squash, etc.

 

Fruits – Berries, watermelon, muskmelon, honeydew melon, grapes, peach, avocado, plum, orange, lime, lemon, grapefruit, apricot etc.

 

Protein – Chicken, fish, grass-fed meat, eggs, mushroom, tofu, mussels, and shrimps.

 

Fats & Oils – Olive oil, sunflower butter, flaxseed butter, and coconut oil.

 

Nuts & Seeds – Flax seeds, chia seeds, almonds, macadamia, pistachios, walnuts, pine nuts etc.

 

Herbs & Spices – Cumin, coriander, cardamom, cinnamon, turmeric, chili powder, paprika powder, oregano, dill, thyme, rosemary, basil, star anise, allspice, mace, nutmeg, saffron, clove, cilantro etc.

 

Beverages – Coconut water, freshly pressed fruit and vegetable juice, and vegetables and fruit smoothies.

 

Paleo Diet Foods to Avoid List to Control Blood Sugar Level

 

Vegetable – Potato

 

Grains – Eliminate all kinds of grains, as in the Paleolithic age there was no provision for cooking grains.

 

Protein – Avoid all legumes and grain-fed meat.

 

Dairy – Avoid all dairy and milk products.

 

Fats & Oils – Butter, margarine, ghee, and animal fat.

 

Beverages – Packaged fruit and vegetable juices, soda, diet soda, alcohol in unlimited amounts, buttermilk, and energy drinks.

 

Why would someone eat a Paleo diet?

 

Many people who eat paleolithic diets are looking to return to their roots and eat more healthily.

 

Advocates argue that humans were able to live and thrive on the diet for 40,000 years and that modern lifestyle diseases could be prevented by returning to paleo foods.

 

People with diabetes can attain several benefits from the paleo diet, improving their health and reducing the risk of developing health complications in later life.

 

How does a paleo diet work to control blood sugar level?

 

How does a paleo diet work? Because most foods and ingredients on the diet are low in carbohydrate, the need for insulin is reduced within the body.

 

This can help to prevent insulin resistance and reduce the risk of developing health problems such as high blood glucose levels and heart disease.

 

There are no fixed macronutrient ratios on a paleo diet, but paleo diet sources tend to agree that macros should be are around 20% carbs, 30% protein and 50% fat.

 

There is less need for strict portion control with paleo foods than there is for low-fat diets. However, be mindful not to over-indulge on foods such as fruit, nuts or excessive meat.

 

Paleo Diet Benefits 

 

  • You will eat clean by not consuming foods that are loaded with hormones, additives, artificial color, and flavor, etc.
  • Red meat will provide your body with iron.
  • Veggies, fruits, nuts, and oils are anti-inflammatory in nature.
  • You will be more active.
  • You will lose weight slowly but will be able to maintain it for a longer term.

 

Additional benefits include greater energy levels and improved heart health

 

However, this diet can have certain disadvantages.

 

Paleo Diet Disadvantages 

 

  • This diet is very difficult for vegetarians and vegans as legumes are excluded from this diet.
  • Dairy products are excluded in this diet, which is a good source of calcium.
  • Buying grass-fed meat and organic food can be expensive.
  • Completely avoiding grains can deprive you of certain vitamins and minerals.

 

Watch this Video – Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU

By Matt Traverso – author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.

 

You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.

 

Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  

 

So if you want to find out more about this, then just visit this link now:

 

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

 

Start Cooking with These 1000 Paleo Recipes

How to Tone Your Thighs and Butt?

How to Tone Your Thighs and Butt? Are you looking for easy and effective ways to tone your thighs and butt? Here, you are going to get 3 easy moves to tone your thighs and butt without doing any lunges. Read on to find out more.
How to Tone Your Thighs and Butt? Are you looking for easy and effective ways to tone your thighs and butt? Here, you are going to get 3 easy moves to tone your thighs and butt without doing any lunges.   Read on to find out more.
Click HERE to find out how you get the perfect bikini butt and beach ready body

 

Are you looking for easy and effective ways to tone your thighs and butt?

 

In this Video HERE, you’re going to get 3 easy moves to tone your thighs and butt without doing any lunges.

 

Yes, you are right! You don’t need to do any more lunges!

 

So we are going to do 3 moves that are going to shape, lift, and tone while you lose butt fat from your butt and thighs.

Are you ready to get started?

 

Come down with me onto your mat, the first move is called “Dolphin”.

You’re going to come down onto your forearms, make sure your hands and elbows are in alignment so you have a really stable base. Then line up your knees with your elbows.

 

Make sure your knees are hip distance apart and your elbows are shoulder distance apart.

 

When you find that really grounding stability, take a deep inhale and exhale.

 

You’re going to lift one leg up. Now you get to decide how far you lift it.

You can do it midway or if you’d like to go further, you can go into the full extension lifting that leg all the way up towards the ceiling. That’s one move, exhale and slowly bring it down.

So let’s do 5 of these.

 

Every time you lift your leg, you want to squeeze your butt so we’re shaping the butt while we’re toning. We’re really targeting into the top of the butt muscle.

 

On the last one, extend the leg up as high as you can and then slowly bring it down.

 

Now let’s go to the other side. Remember to go at your own pace and breathe as you lift.

These are called “Dolphin Kicks”.

 

You can imagine that you’re a dolphin in the ocean while you’re chiselling away that butt fat, shaping, toning and lifting. You’re also playing, so have fun!

 

Remember, it’s always important to enjoy exercising.

Then…when you’re done with that side, push back and slowly walk your hands up.

 

So that was the 1st move and the next moves are called “Rainbows”.

So once again you’re going to come down onto your forearms, same position, make sure your elbows are shoulder width apart, your hands are in alignment with your elbows, and your knees are in alignment with your hips.

 

Take a deep inhale, and then you’re going to exhale.

“Level 1″ is just to lift that right leg up and just slowly come down. So this is going to chisel away that side butt fat and we’re even getting into the top of the thigh.

 

If you would like to go into “level 2″, you’re going to reach that leg back, place it down, and then bring it forward.

 

If you’d like to go into “level 3″, then extend out the leg. Bring it all the way forward, touch the foot down, and then bring it all the way back.

So whatever level you’re at, let’s do 5 of these.

 

You want to be connected to your core so you’re really balanced and stable. You’re targeting into those butt muscles: the gluteus maximus and the gluteus minimus.

 

We’re losing the butt fat while we are shaping the top of the thigh.

Keep breathing; imagine how great your butt is going to look as we’re chiselling away that butt fat. We’re shaping the butt while we’re also slimming down the thigh.

Feels good right?

 

And for our 3rd move, we’re going to come down onto our back, so really take your time, and connect to your sitting bones. Lift your arms up and use your core to slowly roll down onto your back.

And this move is called “Bridge Pose”.

 

Place your feet down on the ground, hips distance apart. Have your hands on the ground and then roll one shoulder under and then the next.

 

So your shoulder blades are moving down your back which really gives you a nice, wide open chest and your collar bones are spread apart.

So you’re going to squeeze your butt as you lift up, that’s one.

 

If you would like more intensity, you can lift that right leg up. You’re going to squeeze with your knees bent. And if you would like to go even further, bring that foot all the way and lift and squeeze.

 

We’re going to do 5 of these. Make sure you’re breathing, especially at the top of that move.

 

We’re chiselling away the butt fat, we’re shaping the butt, and you’re going to feel so great.

Now wherever you are, if you’d like to stay with the basic…it’s just lift and squeeze.

 

And if you would like to go further you’re going to lift the left leg and that isolates the right butt cheek. So you’re really putting all the tension under one butt cheek at a time.

 

“Level 3″ is where you lift and squeeze and lift that leg fully extended.

It’s amazing how simple, easy, moves can get you such great results when you really concentrate.

 

So those are 3 easy moves to shape and tone your thighs and butt, without doing any lunges.

 

To do a complete workout, practice this exercise to tone your thighs and butt and do this routine 4 times.

 

So that way you will really get the most out of your time of chiselling the butt and slimming the thighs.

 

You’re going to be amazed at how great you feel in a very short period of time…

 

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

 

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

 

To find out more about this program, click on My Bikini Butt

 

 

9 Odd Things that Really HURT Your Workout Results

 

9 Odd Things that Really HURT Your Workout Results - In order to speed up your workout recovery, you should avoid these 9 odd things that really hurt your workout results.
How to Promote Muscle Repair, Replenish Lost Nutrients and Energy After Workouts

 

Everyone has “on” days and “off” days, but if you’re “off” at the gym you’ll likely be wasting both your time and energy.

 

Finding the time to work out is one of the biggest hurdles people face in fitting in exercise, after all, so when you make the time to do it, you want to be sure you’re maximizing your efforts.

 

Obviously, in order to be at your best, you’ll need a good night’s sleep and proper nutrition to fuel your body.

 

Far less obvious are the following 9 odds things that really hurt your workout results in very unexpected ways.

 

Don’t Let These 9 Odd Things that REALLY Hurt Your Workout Results

 

  1. Exercising Indoors, Especially In These Situations…

 

A dimly lit, crowded or smelly gym will zap your motivation, and if you don’t like where you’re working out you’ll be far less likely to do it. On the other hand, exercising outdoors offers numerous benefits (above and beyond the exercise itself), like decreased tension, anger and depression, and a greater likelihood of continued exercise.

 

According to research:

 

“Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy … Participants reported greater enjoyment and satisfaction with outdoor activity and declared a greater intent to repeat the activity at a later date.”

 

  1. Exercising Outdoors During Rush Hour …

 

Outdoor exercise is great … but don’t do it near heavy traffic when air pollution is likely to be at its peak. There are many reasons to avoid exposure to air pollution, but from a fitness standpoint, high levels of smog have been found to slow performance times in women athletes.

 

  1. Exercising Alone

 

It’s easier to skip a workout if no one is waiting for you to join them. Plus, research shows that working out in groups may lead to a greater endorphin release and higher pain tolerance compared to working out alone.

 

  1. Hormone Fluctuations in Women

 

During ovulation, higher estrogen levels may make your muscles more lax and prone to injury. It may make sense for women to consider gentler forms of exercise during ovulation for this reason, especially if you’ve been injured previously.

 

  1. Low Iron Levels

 

If you have low iron levels, you may suffer from fatigue and low endurance (even if you’re not anemic). One study found that blood lactate levels, which are used as an indicator of muscle fatigue, are also about 10 percent lower in women taking a daily iron supplement compared to those taking a placebo.

 

Correcting low iron levels lead to improved energetic efficiency in the female athletes. It’s estimated that about 30 percent of physically active women may be low in iron.

 

  1. Over the Counter Medications

 

Common medications can impact your workout in a variety of ways. Many increase drowsiness, for instance, while others may make you feel jittery. Ibuprofen and decongestants may increase your blood pressure, which could be dangerous during an intense workout.

 

  1. Not Taking Time for Recovery

 

Exercise is a form of stress and your body needs time to recover properly afterward. You generally need about 48 hours of recovery following high-intensity exercise, 48-72 hours after strength training and 24-36 hours after yoga. In addition to rest time, you also need to fuel your body properly after a workout in order to replenish lost nutrients and energy stores.

 

In particular, your body will typically use up the glycogen stores in your muscles for energy during exercise. Most experts recommend eating a healthful snack that contains both protein and carbohydrates within 30 minutes of your workout.

 

  1. You’re Too Used to Your Routine

 

Doing the same fitness routine day-in and day-out is not only boring but your muscles will quickly adapt to the movements. This means you’ll stop seeing additional results, unless you push yourself past this workout “plateau.”

 

Strive to include a wide variety of activities in your workouts to challenge your muscles in different ways, and use interval training to keep the intensity up.

 

  1. Soreness From a Previous Workout

 

When you work your muscles, it can cause tiny injuries or ‘microdamage” to your muscle fibers and connective tissues. This can lead to delayed-onset muscle soreness (DOMS), which typically occurs 12 to 24 hours after a workout.

 

According to the American College of Sports Medicine, DOMS is a side effect of the repair process that develops in response to microscopic muscle damage.

 

It can cause not only muscle soreness but also swelling, stiffness, tenderness to the touch and temporary reduction in strength to the affected muscles.

 

So, you should be sure to give your muscles time for recovery before pushing them to their limits again. AND, you should keep a ready supply of Heal-n-Soothe, which is an all-natural inflammation fighter that promotes healthy muscle repair to minimize post-workout pain.

 

Heal-n-Soothe’s secret weapon for your recovery is its concentrated dose of proteolytic enzymes. These enzymes eat excess fibrin and scar tissue for lunch, helping every microscopic muscle tear to heal properly to deliver a full range of motion while reducing inflammation, tightness and pain.

 

These enzymes work at a cellular level, ensuring your workout recovery starts from the inside out (plus, it also contains 12 of nature’s best anti-inflammatory compounds), so you don’t have to worry about missing a workout due to pain.

 

Watch this Video HERE on how to stop delayed-onset muscle soreness from your training and workouts

 

The Secret Weapon for Healthy Muscle Repair to Minimize Your Post Workout Pain

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

Why Vigorous Exercises Really Remarkably Help You Live Longer?

 

Why Vigorous Exercises Really Remarkably Help You Live Longer? Whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.
Click HERE to learn how to do vigorous exercises which helps in boosting your lifespan.

 

All types of physical activity, from working in your garden and vacuuming your house to jogging and competitive tennis, are beneficial in their own way. But new research suggests that intense activity, the kind that makes you work up a sweat, may be especially good for you.

 

Compared to those who engaged in only moderate activities (such as gentle swimming or household chores), those who engaged in vigorous exercises (such as aerobics or jogging) had a 9 percent to 13 percent lower risk of dying during the study period.

 

Lead author Dr. Klaus Gebel from James Cook University’s Centre for Chronic Disease Prevention told Science Daily:

 

“The benefits of vigorous exercises applied to men and women of all ages, and were independent of the total amount of time spent being active … The results indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.”

 

While intriguing, this isn’t exactly new information. Research has been pouring in for years that higher intensity exercise appears to offer greater health gains in a fraction of the time of more moderate workouts.

 

Science Shows Vigorous Exercises May Help You Live Longer

 

In 1995 a study found “vigorous exercises but not non-vigorous exercises were associated with longevity.” The Harvard Alumni Health Study, results of which were published in 2000, also showed a clear correlation between level of activity and mortality.

 

According to that study:

 

“Light activities … were not associated with reduced mortality rates, moderate activities … appeared somewhat beneficial, and vigorous activities … clearly predicted lower mortality rates.”

 

Then in 2006 researchers noted that “vigorous intensity exercises have been shown to increase aerobic fitness more effectively than moderate intensity exercises,” and “exercise performed at a vigorous intensity appears to convey greater cardioprotective benefits than exercise of a moderate intensity.”

 

In 2008, a study was published showing that high-intensity exercise training is more effective for reducing total abdominal fat, subcutaneous abdominal fat, and abdominal visceral fat (the most dangerous kind) compared to lower intensity workouts.

 

And in 2013, research again found that high-intensity circuit training is more effective in improving blood pressure, lipoproteins and triglycerides than endurance training alone or lower intensity circuit training.

 

This isn’t to say that moderate-intensity activity should be avoided. The more you move around during the day, walking, bending, climbing, etc., the better.

 

And research does show distinct benefits for moderate-intensity activity too, such as in lowering the risk of type 2 diabetes and other chronic disease. Still, the take-home message is that you don’t want to stop at moderate intensity.

 

Several times during the week, be sure you are pushing yourself to your limit, getting your heart pumping and breaking a sweat. It doesn’t have to be for long, and it doesn’t have to be every day. In fact, overdoing intense exercise can backfire, and it only takes a small amount of high-intensity activity to reap the benefits.

 

As Dr. Gebel said:

 

“Our research indicates that even small amounts of vigorous activity could help reduce your risk of early death …  Previous studies indicate that interval training, with short bursts of vigorous effort, is often manageable for older people, including those who are overweight or obese.”

 

Watch this Video HERE about the benefits of vigorous exercises.

 

How Can You Tell the Difference Between Moderate and Vigorous Intensity Exercises?

 

The simplest way is to use the “talk test.” If you can sing while you’re exercising, consider that light intensity. If you can talk, but not sing, it’s moderate. At vigorous intensity, you won’t even be able to talk normally; you’ll need to pause to take a breath after just a few words.

 

If you have a heart rate monitor, you can also use your heart rate as a way to monitor intensity. You’ll first need to figure out your maximum heart rate, which is 220 less your age. If you’re 40, for example, your maximum heart rate would be 180 beats per minute.

 

For intensity, a light workout is generally less than 50 percent of your maximum heart rate, a moderate-intensity workout is 50-70 percent of your maximum heart rate, and a vigorous workout would clock in at 70-85 percent of your maximum.

 

Been Awhile since You’ve Broken a Sweat?

 

Whether you consider yourself fit or out of shape, you can start on a longevity program today simply by breaking a sweat. Examples of vigorous exercises that can help you reach this goal include race walking, fast jogging (about 6 mph or more) or running, playing singles tennis and bicycling with steep hills (or more than 10 mph).

 

You can also try one of my personal vigorous exercises, The NO Excuse Workout, which includes 2 DVDs each packed with 10 short, intense workouts. Every workout is exactly 4 minutes long, broken down into 8 specific sets. Each set lasts for 30 seconds – 20 seconds of intense exercise, and 10 seconds of rest. That’s right, the workout is ONLY 4 minutes but you’ll break a serious sweat nonetheless … that’s why it’s called No Excuses!

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

 

How to Really Overcome Insomnia and Pain No Risk?

 

How to Really Overcome Insomnia and Pain No Risk? Lack of sleep is known to trigger an inflammatory response in your body, and inflammation is often at the root of chronic pain. Here are 15 tips to overcome insomnia and thereby reduce chronic pain.
Click HERE for the BEST Way to Overcome Insomnia and Reduce Chronic Pain

 

Chronic pain is a major cause of sleep loss and is associated with insomnia. For instance, the National Sleep Foundation points out that if you have lower back pain you might experience intense “micro-arousals” throughout the night.

 

Micro-arousals are changes in your sleep state to a lighter stage of sleep, and they often lead to awakenings in people with chronic pain. Less widely known, however, is the fact that getting less sleep may also lead to more pain!

 

According to new research from the University of Haifa, if you have trouble sleeping, you’re 1.5 times more likely to suffer from back pain at some point in your life. Why does lack of sleep increase your risk of chronic pain? There might be a “biological factor” that hasn’t yet been identified, according to the researchers, but they also suggested stress might be involved:

 

“One possible link is stress; people suffering from insomnia generally describe their lives as stressful, so it’s almost certain that they would suffer from chronic restlessness that will increase muscle tension and reduce the number of micro-pauses in muscle activity, which leads to back pain.”

 

Separate researched published in Arthritis and Rheumatology in 2014 found that non-restorative sleep was the strongest independent predictor of widespread pain in older adults – even stronger than factors such as anxiety, cognitive problems or osteoarthritis. Specifically, those who reported feeling tired or worn out after a night of sleep were nearly twice as likely to develop widespread pain than people without sleep problems.

 

The link makes sense, since lack of sleep is known to trigger an inflammatory response in your body, and inflammation is often at the root of chronic pain.

 

Fortunately, there are several key things you can do to help yourself sleep better

 

Below are 15 of our top tips to improve sleep and thereby reduce pain (and vice versa.) Of course, the benefits to you of following these top sleep tips extend well beyond reducing pain to improving your health, happiness, and longevity overall!

 

Overcome Insomnia Tip #1: Relieve Your Pain BEFORE You Sleep

 

If you routinely experience pain in the evening before sleep — back pain, neck pain, shoulder pain, knee pain, ANY pain — I probably don’t need to remind you that it can cruelly STOP you from falling asleep. That’s why it is important to relieve pain well before you sleep.

 

Relieving pain before you sleep naturally is very highly, as pharmaceuticals can wreak havoc with your system in many ways. After reading this article, be sure to learn about the #1 bestselling safe natural pain reliever and anti-inflammatory.

 

Overcome Insomnia Tip #2: The Darker the Better

 

Try to shut off and out all sources of light in your bedroom when you sleep. This includes shutting off or hiding all glowing electronics and using room-darkening shades. If it’s impossible to shut out all light sources, consider wearing an eye mask.

 

Overcome Insomnia Tip #3: Keep It Cool. But Only Somewhat.

 

If it is too hot or too cold in your bedroom at night, the quality of your sleep can suffer. According to studies to improve sleep, you should keep the temperature between 60 and 68 degrees Fahrenheit.

 

Overcome Insomnia Tip #4: Silence is Golden

 

Here in the modern age, with all of our appliances and electronics whirring and beeping, planes roaring overhead, cars whizzing by out on the highway, etc., true silence is even more rare than Iridium (the rarest metal on earth).

 

The key is to try to sleep in as much silence as possible. If silence seems impossible — how do you shut off those airplanes? — consider white noise or ambient noise. There are many ambient CDs on the market, for example, that play sounds of waterfalls, shorelines, and the like. And there are multiple white noise machines too.

 

Overcome Insomnia Tip #5: Don’t Use Your Bed or Bedroom as an Office

 

If you use your bed or bedroom to do work, socialize with friends, or for anything aside from sleep and intimacy, you are likely sabotaging the quality of your sleep in a BIG way.

 

That’s because your brain works in part by association, and it will be trained to think about work, planning, etc. wherever it is you do these things. (This is one reason why so many people can’t fall asleep initially, or they wake up and can’t get back to sleep, due to that “monkey chatter” in the brain.)

 

Overcome Insomnia Tip #6: Kill Your Television

 

It is very unhealthy to watch TV before bed. It is very unhealthy to fall asleep to the TV. The same goes for working or playing on your computer.

Your brain needs to wind down at least an hour before going to sleep in order to get a deep and healthy night’s sleep.

 

The visual, aural, and mental stimulation of the TV and computer are the last things your brain needs for healthy sleep. (Best advice — get TVs and computers out of the bedroom for good.)

 

Try reading a relaxing book about nature or spirituality instead. (But DON’T read thrillers, mysteries, political books, or anything that will charge you up. Allowing your brain to wind down peacefully an hour or more before bed is the big idea here!)

 

Overcome Insomnia Tip #7: Do What Benjamin Said

 

“Early to bed, early to rise, makes a man healthy, wealthy, and wise,” Ben Franklin said. This goes for women too, of course. And many studies have proven he (again) knew what he was talking about.

 

You see, we’re not naturally nocturnal creatures. Prior to the invention of artificial light, our ancestors would naturally wind down when the sun did and rise when the sun did. (Ever feel really tired at dusk, such as when driving? This is why!)

 

Try to follow the sun’s habits as much as possible and you will get a better night’s sleep … and all the health benefits that come with it.

 

Overcome Insomnia Tip #8: Be Regular

 

Many know this important sleep tip in theory, but are not practicing it in fact: try to go to bed and wake up at the same time every day. In addition to breaking the pain and sleep vicious cycle, and the health benefits to the rest of your body, this will enhance your brain clarity during the day.

 

Watch this Video HERE from Dr. Josh Axe about the all-natural ways to overcome insomnia.

 

Overcome Insomnia Tip #9: Go to the Bathroom Right Before Bed

 

Right before heading to bed, go to the bathroom so you reduce the possibility of waking up in the middle of the night to go. Also, limit your liquid intake an hour or more before bed — a few sips of water so you don’t get thirsty is good, but don’t drink so much that you have to wake up at night to go.

 

Overcome Insomnia Tip #10: Say No to Caffeine Long Before Bedtime

 

Because caffeine can linger in your system for many hours — meaning it’s stay-awake effects can linger well after that initial ZAP — try not to drink any caffeinated products past the early afternoon.

 

Overcome Insomnia Tip #11: One Word – Melatonin!

 

Melatonin is a natural compound that is tied very intimately to your ability to get good sleep (and it has many other benefits, too). Unfortunately due to today’s lifestyles, people’s melatonin levels can be WAY off — this is a key reason for the extreme level of sleep issues in adults today.

 

You may want to increase your exposure to natural sunlight if possible, and should also consider a safe and natural source of melatonin supplementation — such as in a Natural Sleep Aid.

 

Overcome Insomnia Tip #12: One Other Word — Exercise!

 

Exercising regularly is key to your overall good health, including getting a good night’s sleep and reducing your pain. If pain is a serious issue for you that feels like it can prevent you from exercising, don’t miss my Pain and Exercises video.

 

Overcome Insomnia Tip #13: Make Sure Your Bed is Comfy!

 

Your mattress is one of the most important investments you can possibly make — many don’t think of it that way, but it impacts your health, happiness, and even your longevity!

 

If your bed doesn’t feel like your own personal Paradise to you (or close to it), consider switching your mattress as soon as you can.

 

See our audio sleep tips here.

 

Overcome Insomnia Tip #14: Eat Light Towards Night

 

Eat dinner in the early evening. If you are hungry toward bedtime, avoid rich and spicy foods, and opt for smaller amounts of foods containing L-tryptophan, an essential amino acid that helps with sleep.

 

Some of the best sources of L-tryptophan are turkey and chicken, nuts such as walnuts and hazelnuts, and fish such as salmon, sardines, and cod.

 

See worst foods to eat before bed

 

Overcome Insomnia Tip #15: Add Some Passion!

 

Passionflower, that is. And Valerian Root and the five other natural ingredients shown to be powerful sleep aids.

 

As in all areas of life, nature has provided just the right ingredients to enable you to sleep well … the key is to follow her advice! You’ll find these ingredients in our #1 bestselling Natural Sleep Aid.

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more