Slow your Ageing process With these 5 Key Tips

Ageing is inevitable. No matter how hard you try, it will catch up with you eventuality, but that does not mean that you have to sit back and let it prematurely take your youth away.

No, there are things you can do starting right now to slow down your ageing process, and maintain your youthful looks and vigour well into an age nobody will be able to guess!

These tips are extremely simple- there’s no magic pill here. Read on to find out the five keys tips you should be doing:

Sleep More

Sleeping is one of life’s simple pleasures, and something that should come naturally to everyone. However, more than half of the adult population is chronically sleep deprived, in the sense that they get less than the recommended 8-9 hours nightly, for many days running.

Sleep is the one thing that everyone has going for them.

Sleep is the hit reset button for your body.

During sleep, repair ensues, so that proteins in skin are fixed, hormone production is ramped up, and the process of rebuilding in general. Chronic sleep deficiency inhibits the ability of the body to fix structural defects, including those already programmed in our DNA, which can accelerate greying of hair, wrinkling of skin and deterioration of organs

Get Your Veggies

Eat lots of vegetables. It doesn’t really matter which, but include a variety of different ones, as each bring something different to the table. Most vegetables are extremely low calories, making them perfect for bulk at mealtimes, as you can eat a lot, and not get a lot of calories. In addition, vegetables are full of fibre, which keep intestinal and colon health on point, as well as tons of anti-oxidants, vitamin and minerals, which fend off free radicals and compounds that damage DNA and promote ageing.

Let go of your Bad Recreational Hobbies

Sure, watching TV late into the night is a bad hobby, and it is damaging, but it is not bad in the sense we are referring to.

The ways we are talking about, relate to drinking, smoking and eating junk food. Excessive alcohol consumption places undue stress on your liver whose primary job is to remove toxins from your body. Undue stress on your liver, in some cases, results in your Liver being unable to do its job. The end result is that this accumulation of toxins in your body is bad for your health, and kick starts and accelerates your ageing process.

Smoking, on the other hand is worse in many aspects. With negative effects ranging from your lungs, to blood vessels and more, smoking can age you 25 years in just 5 years.

Smoking stops nutrients from being delivered to your body and your skin suffers. Smoking encourages ageing and wrinkles at a much younger age far than it should, and it goes without saying here that you increase your risk of dying from complications of the lung.

Stay Happy

We don’t expect you to be euphoric all day long, but being happy has proven benefits over being sad, or pouty. This can be explained by endorphins, which are feel good chemicals produced in the brain that boost mood, reduce heart rate and blood pressure, and reduce stress levels as well.

Practicing mindfulness meditation is one of the best ways to develop your appreciation of the little things in life, and improve your happiness and outlook. Frowning just speeds up development of wrinkles and fine lines! So practice being happy!

Weight Train

A little jogging or cycling is good during any point of life, for cardio vascular health  but in order to diminish the effects of ageing, weight training is a must. Not only does muscle help you fill out your clothing, but it can also help prevent skin from sagging, wrinkling, or your posture from stooping.

Nothing screams old like a hunched back and sagging skin, but luckily, weight lifting can delay this for years to come, not only that, but your overall mobility will be kept in check, your bone density will stabilise and you will look great, so do some weight bearing exercises!

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Acupuncture can often produce results faster than common medications, depending upon your condition.

However, it’s still important to try to get the most out of your treatment and commit to healing.

Here are some tips for ensuring that you receive the maximum benefits from your sessions.

 

BEFORE YOUR TREATMENT

• Keep an open mind. Positive energy speeds up any healing process
  Refrain from alcohol and drugs (unless prescribed) for at least 12 hours before your session.
• Eat a light meal or snack, you don’t want to be starving but you also do not want to be overly full. Avoid greasy, heavy foods that could upset your stomach.
• Wear loose fitting clothes for comfort. Make sure the clothing can be rolled up so that the practitioner can reach all of the necessary acupuncture points, ankles, knees, belly and arms.

DURING YOUR TREATMENT

• If you are asked any questions , answer them honestly and completely. Don’t short change yourself by using answers you think the acupuncturist wants to hear or omitting bad habits. Some questions may seem irrelevant to your current condition, but keep in mind acupuncture is a holistic practice and deals with all aspects of your body, mind, and spirit. The most effective personalized treatment plan will come from honest answers and a comprehensive health history.
• Be sure to alert the acupuncturist about any other treatment you are currently receiving and any medications you are taking.  Ask pertinent questions so that you feel confident and well-informed
• Once the needles are set, take the time to truly relax. A quick body scan starting at your feet and moving up to your shoulders and head will give you an opportunity to make sure your body is completely relaxed.

AFTER YOUR TREATMENT

• For the rest of the day after your acupuncture treatment I recommend that you avoid alcohol, stressful situations, caffeine, strenuous exercise and heavy or spicy meals,
• It’s fine to go to work, school, or other activities following treatment, but avoid overexerting yourself.
• Avoid strenuous activity and caffeine within a few hours of your treatment.
• You may feel tired after your session, so take it easy drink plenty of water and stay at a comfortable temperature
• Be realistic : There is no such thing as an instant cure it may take several sessions and some lifestyle changes
• After your first treatment allow yourself time to reflect, take notes on how you feel, bring them to your practitioner so any necessary adjustments can be made, at your next treatment.
• If you are extremely drowsy you must rest

If you have any questions that have not been answered here

please feel free to call me on 086 8381017

 

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Oprah says that Vision Boards have changed her life.

Well, Oprah and I have something in common. A Vision Board changed my life, too.

No, it doesn’t mean I got my own TV show and magazine! But that’s not what Vision Boards are all about. They’re about creating your own authentic outcomes in your own ideal life.

For instance, when I made my first Vision Board... I felt it was a nice exercise in day dreaming and childlike in cutting and pasting but as I got into it I began to build an image of what I wanted to do in/with my life.

In fact when I found myself redundant, it was a Vision Board that allowed me to re-invent myself, knowing what I wanted was a huge help in getting me over a very bad time, a time when I felt I had no idea where I was going, My Vision Board helped me to get clear on what ‘I’ wanted for the first time in my life.

At the time I didn’t believe anything on my board was going to happen but even with my scepticism it all manifested even down to a sneaky vision I pasted on for someone special in my life, I’ll tell you about that at the workshop  (they got what they wanted too!!)

In 2011 I facilitated a Vision Board workshop as part of a “Explore Holistic Practices” series of wokshops and a few months ago I got this comment from one of the participants

“I am moving to my new home and I found my vision board in the back of the wardrobe, and guess what ?, everything on it has manifested except for one thing and I’m working on that! I rang my friend who was with me on the course and she checked hers and said the same thing, her Vision Board had all manifested too”

So what about you? Would you like to see how a Vision Board will change your life? (Especially when you give it the true clarity you deserve?)

Check out the dates of my next  CREATE YOUR LIFE VISION-BOARD WORKSHOP. It’s a full-day immersion for you to focus on your authentic life, core clarity and ideal outcomes.

Due to the deep nature of the work, there are only 10 spaces available. Would you like to create your dream life?

Let’s do this.

Email me at info@maryfletcherburke.com and I’ll send you all the information!

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A little bit of fun to see how you are looking after yourself 

If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like a three-ring circus.

Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling your personal needs and wants.

 

 

Circle either True or False

T          F          1.  I  successfully manage my life and take care of myself physically and emotionally.

T          F          2. I Nurture myself to enlarge my capacity to help others.

T          F          3. I eat healthfully and exercise regularly.

T          F          4. I get check-ups, go to the dentist, and take preventative precautions.

T          F          5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.

T          F          6. I experience the gifts of each season: ice skating, sledding, bundled-up beach walks; gardening, hiking, more time outside; camping, swimming, barbeques; harvesting the bounty, gathering wood, spending more time inside.

T          F          7. I set aside creative time to nurture me.  I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit.

T          F          8. Reaching out to others enriches my life. I spend quality time with family and friends.

T          F          9. Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful.

T          F          10. I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment.

T          F          11. If I feel that I’m catching a cold, I realize I may have stressed my immune system with over activity, so I stop and take care of myself.

T          F          12. When I need or want to, I say no to requests for my time.

T
F          13. I listen to and honor the requests my body makes for such things as a nap, a walk, green vegetables, hot soup.

T          F          14. If I have something planned for myself, I don’t just toss that aside when someone makes a request of me.

T          F          15. I’m busy, but I find time to do the things I want to do.

T          F          16. I’m happy. I regularly experience well-being, contentment, even joy.

If you answered false more often than true, you may want to take a look at the questions to which you answered false and see if you can incorporate some changes in your life.

Download my Ebook here and see if any of the 7 Steps Women can Recover from Burnout and restore balance in your life, can help.

 

Please don’t hesitate to call if you’d like to explore this issue further.

 

 

 

 

Author’s content used with permission, © Claire Communications

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6 Healthy Foods for the Heart

Changing the way you eat is one of the best ways to improve your heart health. By making an active choice to improve your lifestyle, you can see your heart health improve greatly as well. Below are superfoods to incorporate into your diet.

Salmon

Salmon contains omega-3 fatty acids, which have been shown to help decrease the risk of an irregular heartbeat, lower plaque build-up in the arteries and decrease triglycerides, the main type of fat in our bodies. The American Heart Association recommends we eat salmon or other fatty fish at least twice a week.

Potatoes

Believe it or not, potatoes can be very beneficial for heart health. Potatoes are packed with potassium and fibre, which can help lower blood pressure and risk for heart disease. As long as they are not fried, potatoes can be a great food option.

Nuts

You can’t go wrong with nuts. Almonds, walnuts, pistachios, peanuts and macadamia nuts are rich with fiber and vitamin E, which helps lower cholesterol. Don’t be skeptical by the high fat content of nuts, those who eat nuts regularly have been shown to be leaner than those who don’t. Walnuts among other nuts also contain high amount of omega-3 fatty acids.

Green Vegetables

There are many benefits to vegetables such as broccoli, spinach and kale. These vegetables can especially help your heart because of the high amounts of vitamins, minerals and carotenoids, which act as an antioxidant. Including green vegetables into your diet every day not only can improve overall health but give the heart a boost.

Avocado

Avocados are packed with monounsaturated fats that can help lower the risk of heart disease and help control cholesterol levels. This fruit is also rich in antioxidants and potassium, making it a superfood that can be easily incorporated into meals.

Oatmeal

Oatmeal is not only practical and affordable, but high in soluble fiber, which can help lower cholesterol. Choose oatmeal or plain oats with no added sugar. Make sure to be especially careful with instant oatmeal, which a lot of times contains added ingredients.
Sources:     http://bit.ly/1MQ6plW

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Your Heart According to Traditional Chinese Medicine –  Acupuncture & Stress

 

In Traditional Chinese Medicine, your heart can be considered the most important organ in your body. All other organs connect to your heart and help your heart function as best it can.

According to TCM, (TradItional Chinese Medicine) good blood circulation depends on your heart’s energy flow, or Qi. When your heart does not have enough Qi, it is deficient in Yang, this can result in poor blood circulation, weak pulse, palpitations and chest pain.

A Heart Yang deficiency is associated with coldness. When Yang is not in balance, your circulation slows, resulting in extreme coldness and a pale face.

You become Yin deficiency when you are overworked and as this doesn’t give your body and mind opportunities to slow down, fatigue and anxiety are symptoms of a Yin imbalance.

Imbalances in the heart can result in many other issues as well. When you are  stressed, a domino effect happens in your body. Your  liver’s function decreases when your body is in high stress, therefore your liver can’t support your heart.

According to TCM, your heart is also the source of consciousness and thinking. Your heart houses your mind.

When your blood circulation is in balance, your thought processes and mental activities function well.

If your heart’s energy is deficient, you can experience anxiety, insomnia and restlessness.

Your acupuncture treatment will reduce stress and return your heart Qi to health. When you are consistently stressed, there is an increased level in adrenaline and cortisol due to a raised blood pressure. When these stress hormones increase in your body, you are more susceptible to blood clots and a risk of heart attack.

Acupuncture works by lowering your body’s blood pressure and heart rate, which then can lower cortisol and adrenaline levels. Specific acupuncture points are used to relax your mind and address problems like hypertension and symptoms of heart disease.

Acupuncture works by addressing your body as a whole. When there is an imbalance in your heart, acupuncture points are chosen to return your body back to its normal energy flow, which in turn improves the function of your organs.

see also foods for a healthy heart.

Sources:

http://bit.ly/1RnEtMK http://bit.ly/1n1eJdO http://bit.ly/1mC5ssk

 

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We all want to preserve and keep our skin looking young and clear. There are always natural ways that we can use and incorporate into our daily routines to increase our collagen, improve pigmentation and protect our skin against UV rays.

I’ve even included a recipe for you.

Here are just 6 small changes you can add to your skin care routine

Vitamin C – Topical vitamin C applied to the face has been shown to increase collagen production and protect against UV rays. When L – ascorbic acid, a type of vitamin C, is used, research showed the vitamin can improve pigmentation as well as inflammatory skin issues.

 

Green tea – Green tea is packed with antioxidants and anti-inflammatory properties that help sooth and reduce redness in the skin. Some experts believe green tea can help reduce collagen destruction that leads to wrinkles. Try starting with even just one cup of green tea a day so increase your antioxidant intake.

 

 

Reduce stress –Stress is not only felt mentally, but physically as well. Stress can cause breakouts due to an increase in hormones, making the skin oilier and lessening the body’s defense against bacteria. Make sure to get adequate sleep and give yourself time off for relaxation to calm the mind and reduce stress.

Monitor sun exposure – It is common knowledge that high amounts of sun exposure over the years damages your skin and causes wrinkles. Make sure to always wear sunscreen on your face to protect against harmful UV rays. Even if it is overcast outside, you are still exposed to UV rays. It is important to wear a high SPF sunscreen on your face year round to prevent wrinkles and skin cancer.

Omega-3 fatty acids – Increasing your intake of omega-3 fatty acids is not only good for overall health, but can also help reduce wrinkles and keep the skin looking youthful. These fatty acids can be found in salmon, nuts, seeds, and fish oil supplements.

Acupuncture – Facial acupuncture has become increasingly popular in the past ten years in rejuvenating the skin. Reports have found facial acupuncture can reduces lines on the face and leave skin smoother and glowing. Acupuncture is a natural and non-invasive treatment that does not have side effects. Treatment can also leave one feeling overall more relaxed and at ease.

 

 And here is your Recipe for Healthy Skin

Zucchini Chickpea Burgers
This vegan and gluten-free recipe is filled with healthy ingredients to boost the skin and overall health!

Ingredients (serves 6)

2 tablespoons olive oil

3 cloves of garlic, minced

1 small onion

1.5 cups of zucchini squeezed dry

½ cup of toasted sunflower seeds

¾ teaspoons of sea salt

1.5 cups of canned chickpeas

1 cup of cooked quinoa

2 tablespoons of Dijon mustard

1 tablespoon of lemon juice

2 tablespoons of fresh chopped dill

½ teaspoon paprika

Sauté onion and garlic in a pan with 1 tablespoon of olive oil. When tender, add zucchini and sauté until cooked. Season to preference with salt and pepper.

Grind sunflower seeds, sea salt, pepper until ingredients are coarse crumbs. Add quinoa, chickpeas, Dijon mustard, lemon, dill and paprika to mixture. Mix until ingredients are broken up with some texture remaining.

Add zucchini, onion, and garlic to mixture.

Shape into 6 patties and cook on medium heat with olive oil in a pan into golden brown.

 

Sources: http://dailym.ai/1md99Vp, http://bit.ly/1NetFxO, http://bit.ly/1NPJuYL, http://bit.ly/21VFuQX

 

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