Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You need to adopt a good stretching program.

What Is Stretching?

Stretching is simply the act of extending the full length the body or simply a part of it. This activity involves straightening or stretching the body or the limbs.

How Does One Do Stretch?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities of our day. It can be done people of any age. However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It is best is done after your work. A simple warm-up prior to any workout is sufficient as stretching your body before a workout may actually cause injury.

While stretching can be a regular exercise routine, when you are incorporating other forms of exercise no less than 10 minutes will suffice. This will give the body enough opportunity to stretch the used muscles and relax.

What Are the Benefits of Stretching?

1. Increase the Range of Movement. As one constantly performs the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place.

2. Increased Ability to Perform Skills. When you have a wide range of movement you will be able to do more things.

3. Injury Prevention. One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension. If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy. Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol. Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done in conjunction with a healthy diet. This could prevent and even reverse the hardening of the arteries; allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Is yoga good for the circulatory system?

Many people may wonder why yoga is so good for the body. As far as the circulatory system, it is by far the most effective forms of exercise that one can do. What is does for the circulatory system literally enhances life.

Yoga is a discipline unique in it’s combination of focus on body, mind and spirit. The body component is taken care of with a series of poses and postures, which are designed to clear blockages in the circulatory system and ensure that everything is flowing as it should at an even regular rate. It also flexes the muscles and strengthens them very efficiently over time with a minimal amount of ‘grunt’.

This strengthening and constant working of these muscles pumps the lymphatic system and makes out body many times more efficient at the removal of waste matter. As a result people who practice Yoga regularly can expect that they will have a greatly enhanced immune response system and be able to deal with infection and disease better than their non-Yogi counterparts.

Yoga sessions will usually begin with a series of standing exercises emphasizing long slow breathing exercises. These breathing exercises are common to all forms of yoga and force us to concentrate on our breath and it’s pathway trough the body each time we take a fresh breath. The exercises are designed especially so that people are not restricted in where and when they can practice them and ideally would use them instead of our slower shallower normal breathing pattern.

Because the breaths are longer and deeper the oxygen intake is increased. Combined with the enhancing effects that the exercises have on the regularity of circulation in the blood system the oxygen is much more efficiently transported to the muscles of the body. If these muscles, along with our other organs and tissues are not receiving the oxygen and nutrients we need then we starve them and become ill as a result.

As you can see Yoga is of great assistant to the complex and interlocking system of circulation. It recognizes the basis and importance of the system and helps to being it back into balance.

To read more about the benefits of yoga and exercise you can click here.

Yoga as a part of your regular exercise routine.

Yoga is a meditation exercise that has been around for centuries and came about from the traditions of Buddha and Hindu. There are many people who have let go of the religious aspect of the yoga exercise program, but has used it because the techniques include a lot of benefits.

You will find that there are ways that you can use the stretches and strength building exercises for you to work on your self image. You will be able to burn the fat, increase your flexibility, and also build muscles. When you combine yoga with some other cardiovascular exercise, you will be able to make your body healthier than ever.

Yoga is traditionally seen as a routine of exercises that will rejuvenate the body. Since yoga energizes your body, when pairing yoga with other forms of exercise, do yoga first. You may be able to use yoga as a warm up. You will want to do this before you start any cardiovascular or any strength training exercises.

Yoga will teach you breathing techniques that will prepare you for some other exercise. In yoga classes, students must often learn breathing techniques that help calm the spirit and focus the mind. With these techniques you will be able to breathe fully and there will be more oxygen going to your brain and throughout the other parts of the body. By practicing yoga, you will be able to do cardiovascular exercises for a longer period of time, since you will not be so quickly out of breath.

Since yoga will help you to increase flexibility, you will be able to prevent some injures when you are doing other sports or exercises. Yoga can be viewed as an entire exercise regimen focused on stretching muscles. It also helps minimize and prevent injuries because yoga allows you to find your limits. This is important when practicing any sort of physical activity.

You should always speak with your doctor when you are starting any exercise routine. You will find that yoga is the safest way to practice in the comfort of a class and with a certified instructor. You should ask your teacher for some tips on how you can improve on your yoga skills and use it to help you become better at other sports and exercises.

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A little side note:

After completing your yoga and exercise routine a good soak is recommended. Light a Sacred Glo candle, do a dry brush routine, and bathe in luxury with our skin softening body wash! Top your experience off by rubbing some of the warm oil on your skin from the candle!

Enjoy!

Identify and manage your stress

Everyone needs a Stress Management plan. The core part of a good Stress Management plan simply involves identifying the areas of stress in an individual’s life. Taking an objective look at circumstances and situations that may seem unmanageable, can be a helpful first step in dealing with stress.

Once the areas that are causing the most stress have been identified, a plan to reduce the level of stress produced by each situation can begin to be formulated.

Often situations which create a large amount of stress can be eliminated completely. For those stressors which cannot be entirely eliminated, a plan to better manage the situation, so that the amount of stress produced is decreased significantly, is often helpful in relieving the overall amount of stress the person is feeling.

One of the most common sources of stress, for many people, is the habit that they have of not setting healthy limits on the amount of commitments they enter into.

When you overextend yourself it creates undue stress, and generally leads to exhaustion, burn out, and inevitably, “failure” to fulfill many of ones obligations. This “failure” is often perceived by the individual as a personal “failure”, creating feelings of guilt, shame and poor self-esteem; feelings which inevitably contribute to the amount of stress the person experiences.

An individual who has a tendency to over-commit may also be driven by a desire to “prove” themselves, or to “live up to” a certain standard which they have imposed upon themselves.

Having rigid ideas about ’success” and “failure” and demanding too much of oneself, contributes to the overall stress in the person’s life. Many times an individual has such a deep fear of failure, or a desperate need to “live up” that they refuse to set limits on their time, until health problems or other life events force them to do so.

If an individual has a difficult time making necessary changes in their routine, or setting healthy limits for themselves, underlying causes of the behavior should be addressed. Consider what constitutes ’success” and “failure.” How can ones point of view be altered, to allow some relief from the “rigid taskmaster” of self?

What limits can be set comfortably? What obligations and commitments can be let go of? Simple questions such as these can go a long way toward helping identify the sources of stress, and creating a plan to reduce the affects of stress that stress a person’s life.

Three ways to take care of YOU!

When your life seems out of control and you’ve got endless demands tugging at you from all directions, it’s easy to feel overwhelmed, fatigued – and just plain stressed!

Believe it or not, balancing your life does not require massive changes. You don’t have to quit your job, abandon your family and escape to a remote retreat in order to feel peaceful and happy. In fact, true balance is something that starts WITHIN YOU first and foremost – no matter what else is happening in your outer life circumstances.

Below you’ll find three simple ways to begin building a greater sense of inner peace and harmony:

1) Quiet time.

One of the first things we tend to sacrifice when we’re busy is our personal time. Instead we devote all of our energy and attention to caring for others, multi-tasking, meeting responsibilities and “being productive.” Over time this depletes our energy and we begin to feel more and more burdened by our responsibilities.

To live a more balanced life, quiet time to yourself is CRUCIAL. You may believe that you don’t have any time available for yourself, but something amazing happens when you consistently MAKE time; you find yourself feeling happier and more energetic, your focus improves – and you still get plenty done! Just a few minutes spent sitting quietly in meditation, prayer, or reading a book can do wonders in transforming stress into peace and happiness.

During your quiet time you can light a Sacred Glo candle and allow the scent to take you to moments of serenity!

2) Self-care.

Beyond making time for things you enjoy, there are other ways to nurture and love yourself on a daily basis. Getting a full 8 hours of sleep (or as much as you personally need) is a great start, as well as eating nutritious food, exercising daily and speaking kindly to yourself.

Have you ever noticed that when you’re really tired or stressed, even the smallest problem can seem like a nightmare? On the other hand, when you’re feeling well-rested and centered, you’re much better able to handle upsets. Caring for yourself is one sure way to consistently replenish your energy, inner peace and joy – which means you’ll have the strength to handle whatever comes your way.

Make Sacred Glo a part of your daily self-care regimen. All of our products are certified natural and good for your mind, body, and spirit. With scents like Citrus Burst, Blackberry Surpreme, and our ever popular Almond Glo you will find yourself in a moment of total relaxation. Our complete line of bath and body products is perfect for a day of self-care!

3) Flexibility.

Did you know that one of the biggest causes of stress is rigid expectations? We all do it from time to time; get a mental picture of how our lives ’should be” – and get really annoyed when our outer circumstances don’t cooperate! One of the biggest gifts you can give yourself is a flexible state of mind. In other words, learn how to detach from unrealistic expectations and go with the flow.

When you have a flexible mind-set, you’re able to deal with crises and problems much more easily because you’re not working against a preconceived notion of how things ’should be”. You’re able to tap into your creative problem-solving skills and move through challenges without all the drama and frustration. Be like the tree that bends with the breeze – and you’re much less likely to break!

These inner changes can make a dramatic difference in your state of well-being, but you may also want to examine your outer life circumstances; and see if there are other small changes you can make to help support your inner work.

For example, you might choose to let go of certain obligations that are no longer meaningful or enjoyable to you. Just because you agreed to host weekly meetings for a support group three years ago doesn’t mean you have to keep doing it forever – especially if it’s become a drain on your time and energy!

Be willing to let go of activities that no longer complement the lifestyle you desire, and you’ll create a space for greater fulfillment, joy and peace.

About blood pressure numbers

Are you concerned about your blood pressure? If so, you can easily start monitoring it in your own time in your own home. You still want to have it checked regularly by your doctor. The best way to monitor your blood pressure is by understanding the numbers first.

There is a top and bottom number for your blood pressure reading. The top number is your systolic pressure. Systolic pressure is the force of blood in your arteries as your heart is beating.

The bottom number is your diastolic pressure. Diastolic pressure is the force of blood in your arteries as your heart relaxes between each beat.

There are four different categories your blood pressure reading can fall under.

1. The first is a normal blood pressure reading. Normal blood pressure is when your systolic pressure is below 120 and your diastolic pressure is below 80. This would read 120/80. You can keep this blood pressure number by maintaining a healthy lifestyle.
2. The second category is ‘prehypertension.’ This is where your systolic pressure reads 120-139. Your diastolic pressure would be between 80 and 89. This would read as 121/81 or 139/89. If you have prehypertension just maintain a healthy lifestyle to keep your blood pressure from increasing.
3. The third category is called Stage 1 hypertension. This is where your systolic pressure is between 140 and 159 and your diastolic pressure is between 90 and 99. If you have a reading like this try to adopt a healthier lifestyle. If you cannot lower your blood pressure on your own talk with your doctor about medication.
4. The fourth category is called Stage 2 hypertension. This is where your systolic pressure is 160 or higher and your diastolic pressure is 100 or higher. If you have this high of blood pressure consider adapting a healthier lifestyle and talk with your doctor about taking medication to help lower it.

While you can easily watch your diet and weight and get plenty of exercise to help maintain or lower your blood pressure, that may not be enough. Blood pressure medication might be prescribed by your doctor and you might even have to take two.

If this happens be sure you tell your doctor of any other medication you might be taking. Some medications including antidepressants, cold medicines, nasal decongestants and even oral contraceptives can raise your blood pressure.

Like usual, talk with your doctor about any concerns you might have and if you have any questions about your blood pressure. There are many available ways to treat high blood pressure and you want to be sure to find the right option best suited for you.

By taking control of your blood pressure you can take control of your health and have a longer healthier life. If you smoke, try to quit, try to limit your alcohol consumption and eat lots of fruit and vegetables.

To learn more about ways you can lower your blood pressure, read here.

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A Little Side Note:

The Sacred Glo story started with the creator having healthy issues. Her goal is to help others not have to suffer as she did. She knows that with the right care and a little “me time”, that many conditions can be controlled and sometimes even cured. The Sacred Glo product line is not just about the money. It is about the health and well being of all.

Tips for Looking Younger

We will all age! There is no getting around that. However we do not have to look our age. Here are some tips to help you look younger.

Tip 1

No matter what you do, whether you have a demanding schedule or just enjoy being lazy in your cozy home, make sure you are getting enough sleep. Your eyes will be the first to tell if you have had enough sleep. A pair of sparkling eyes definitely makes you look younger.

Tip 2

Keep you hair short. Long hair adds more years to your appearance, actually making you look tired and worn-down. Trying a shorter do can improve your youthfulness. Tell your hairdresser to give you side swept bangs to expose your beautiful face. Adding layers can also make our hair look lively and shinier. A little highlight may also do. Putting on a darker hair (dark brown or black) does not only make you younger, but also covers up those grey hair.

Tip 3

Live in a clean environment. Centenarians have some things in common: little stress, unpolluted air, good water, and unspoiled nature. Planting more trees in your area and more plants in your garden can help you provide cleaner air. More plants in the area mean more oxygen to breathe. Remember that what we breathe is the exact thing they exhale, and vice versa.

Tip 4

Do not put a lot of makeup. Yes, makeup can make you look pretty; but too much is just…well…too much. Keeping makeup light won’t make you look like a villain. Use more pastel colors and those with lighter tones instead of the dark dreary colors. Also try lipsticks with brown shade.

Tip 5

Take care of your teeth. Ever notice there are a lot of old people who have false teeth? This is because as we age, our body absorbs and stores less calcium (which also explains why old women are prone to osteoporosis).

There are ways to help you avoid losing your teeth permanently.

Brushing every after meal is the most basic yet the most helpful habit for a good-looking set of teeth. Use teeth whitening products that can make you teeth white and shiny. Coffee and tea can stain your teeth instantly so a brush after is really helpful.

Going to the dentist at least twice a year is very important. And never forget to drink at least two glasses of milk a day, like what we teach to the real young ones.

What are your tips for looking younger?

Ways to deal with high blood pressure

If you are battling high blood pressure there are many ways to lower and control it. The best way to start is without medication if you can help it by making some lifestyle changes.

• Do you smoke? If so, this can raise your blood pressure. If you feel you cannot quit altogether, then cut back. There are many aids that can help you quit smoking.
• Do you drink quite a bit of alcohol? This will also raise your blood pressure so try to cut back to a drink or two a day.
• Do you consider yourself physically active on a daily basis? Getting at least thirty minutes of exercise a day has been proven to lower and maintain a healthy blood pressure level. Do ten minute intervals if you cannot set aside thirty minutes all at one time.
• Did you know salt increases your blood pressure dramatically? Limit your intake of salt and try substituting it with other seasonings. There are so many different seasonings available you should have no trouble finding one you really like. Herbs are a great choice for seasoning foods.
• Add plenty of vegetables and fresh fruits to your diet. This will also help lower and control your blood pressure. Try to stay away from fatty foods as well.
• Lose weight. If you are over weight this could have a major impact on your blood pressure. Losing as little as ten pounds can significantly reduce your blood pressure. Once you lose ten pounds you will see how easily you can lose more and you will notice how much better and healthier you feel. Not to mention your blood pressure levels will decrease.
• Do you have a stressful job or life? Try to do away with as much stress as you possibly can. If you cannot avoid all the causes of stress in your life find something that helps you relax and de-stress. Meditation might work wonders for you.
• Do you get out? Outside that is. Going outdoors and taking some deep breaths is a good way to naturall lower your blood pressure.

One of the major things you can do control your high blood pressure is to relax. Relaxation calms the mind and a calm mind is one that keeps the blood pressure down. The more stressed you are the higher your blood pressure can rise.

The Sacred Glo lotion candle is a perfect relaxation tool. Light on while you are at your desk, in the tub, reading a good book, or just before you lay down. The ingredients in Sacred Glo candle help to create a calm ing environment which in turn will help to lower you blood pressure.

Having high blood pressure can put you at a higher risk of stroke and heart and kidney disease so preventing this can benefit your health immensely. Talk with your doctor of any questions you might have or concerns. No question is silly and it is never too early to start taking better care of your health starting with your blood pressure.

Get Healthy on World Health Day

Today is World Health Day. Have you determined to live a healthier life? Are you ready to make the changes necessary for healthier living?

Walking towards health and fitness is not really the hard arduous job that everybody seem to think it is. The hardest part is getting started. Afterwards, everything else will be easier once you really get the hang of it. All it takes is discipline and commitment.

Below are some tips on how to get a head start on your road to health and fitness. Read each one and you”ll realize that it is actually easier to undertake. You just need to take the first few steps.

1. Start small. If your favorite dish is something that your doctor asked you to avoid, there is no sense in skipping it altogether and then binging on the dish when you can’t take the abstinence anymore. Take moderate steps towards the goal. If you eat the dish everyday, try to cut down on your consumption and make it just three times a week. If you have managed that, cut down further and make it once a week. That way, you are able to still enjoy the food and not increase your craving for it.

2. Plan modestly. Setting too high goals will often only lead to disappointment and frustration. When you plan, make sure that you can do it. How will you know? Be realistic. You know what you are capable of. It is better to set goals for yourself that you know you can do. Accomplishing them will give you a sense of achievement that will make you more confident and more willing to continue with your task.

3. Have a buddy. Sharing the aches and pains, as well as the joys of accomplishment with a buddy helps make the process easier and more bearable. In fact, people with a buddy when doing a self-improvement project are better able to stick with their plans than those who are doing the projects alone. This is because when you have a buddy with you, he or she acts as a support system that will help keep you on track and prevent you from giving up. Besides having a friend with you experiencing the same things makes the process more fun and more enjoyable.

4. Have discipline. This is one of the few things that will make or break your plans to finally live a healthy lifestyle. In order to really stick to the plan, you need to develop self-discipline especially when it involves things that you really want to do, or things that you are used to doing. Temptations along the way will be many and you need to be prepared to face all that!

5. Do it for yourself.  A lot of people start to live a life of health and fitness for other people and reasons. Although these are valid reasons, sometimes, they are not enough to see you through the entire process. It is better that you do it for yourself because you want a healthier and better you than do it for other people’s approval. After all, the only approval that you will ever need is your own.

In honor of World Health Day, we at Sacred Glo would like to say that getting your health in order is so very important. Take the time to discover ways to live healthy and be a healthier you.

Facts About Fiber

Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously. Knowledgeis power and knowing more about fiber can help you live a healthier life.

To help you fuel your health with fiber, here are 10 beneficial facts.

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High fiber helps the body to eliminate cholesterol by binding it in the digestive tract.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer

3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8. You can get enough fiber. Although fiber has been used to stop constipation, if you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip. Fiber can serve many different purposes, which were covered above. If you aren’t getting enough fiber in your diet – you should do something about now instead of waiting until it is too late.

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