How do ipRGCs effect our sleep and health?

siod_eye_cells_04The 24  hour biological clock that creates a balance for  health and harmony in the body runs on light. Changes in levels of in light effect the photosensitive retinal ganglion cells (ipRGCs).  located behind the rods and cones of the retina in the eye. When darkness falls and we go to bed. As the eyes close, the change in light intensity (or lack of light) is registered on these ipRGC cells and a message is sent to the hypothalamicCircadian rhythm Suprachiasmatic Nucleus (SCN) and the olivarypretectal nucleus (OPN) located in the frontal part of the brain (behind the area between your eyebrows)” it is time to sleep”. Then the SCN and OPN begin the night time hormone production. This cascade of hormones is part of the   body’s  circadian rhythms.

There is only 1,000 to 2,000cells gauge the overall light intensity branch-like  ipRGCs eye cells in mammals are responsible for telling the body clock whether it was day or night and when to turn melatonin on for a restful sleep.

Next Importance of melatonin to our health and wellness.

Image courtesy of www.livescience.com

Become your best holiday spirit

Does your sense of separation often intensifies at the holidays.

Why?images-1

We have bought the notion that has been played out in movies and books for our entire lives. These warm cosy  scenes of a loving family joyously hugging each other by the fireside, enjoying dinner together or looking out a window together for Santa as the snow falls on the ground.

There is nothing wrong with these scenes for those that are blessed with those happy scenes as reality in their lives great. For those that have had other images of these holidays to live with then this exercise is for you.

Holiday Spirit Exercise

Gather the following  a piece of plain unlines paper and colored chalks, pencils, paints or crayons.

Draw an image of your home growing up at the holidays.

Put in words images, colors anything that makes the scene as vivid as possible.  Then write a little about how you as a child felt during this time.

Then turn the sheet over and draw a perfect holiday for you today.

Who would be there.

How would they interact?

What would they bring to share?

How would everyone feel being with each other in this perfect holiday scene?

What is the one thing you could do today to help make this scene possible?

Give up wishing .  Just do it -Live it.images-2

Become the holiday spirit you always wanted and share it with others.

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Laughing together improves communications

The holidays are a perfect time to practicing laughing to reduce your stress. Research shows that

Laughing even if it a practiced exercise can

  1. Lower your stress.
  2. Increase the feel good hormones called endorphins.
  3. Will be good exercise for your abdominal muscles.
  4. Increase the oxygen in your blood.
  5. Extend your life.
  6. Increase your health and well-being.laughing2

Here is the laughing  exercise

Repeat out loud alone or with others

“HOhO! HEhE! HAhA! repeat 5 to 10 times. Several times a day inside and outside of your house or when your stopped in traffic.

Warning if you have a heart condition or lung or  severe abdominal problems check with your health practitioner first. This exercise is good exercise.

Check out how you feel now.

image courtesy of

http://www.horse-racing-tip.com/images/laughing2.jpg

Smile – it is contagious

Recent psycological research has proven what we have known for a long time that smiling effects your healt and the health of family, friend, neighbors whether they are in the room or within miles of you.smilingfaces

So here is a holiday smile-a-thon challenge for you.

Before you put a toe on the floor in the morning think of something past or present that makes you feel all warm and and full of smiles inside.

Smile for one minute. Then start your day.

Every hour smile for no reason!

Then before bed look into the eyes of someone you love -even their picture and smile and send your smile to them.

Go to sleep with a smile on your face. monkey-smile

You will begin to look and feel more energetic and younger,

Send us your comments and results please.

Blessings of smiles.

Mary

free images courtesy of

http://www.americas-harvest.com/images/smiling.faces.jpg

http://www2.dpi.qld.gov.au/extra/animalwelfare/crosswords/m_animals/monkey.jpg

Memory loss linked to sleep apnea

“The findings, from brain scan studies conducted by researchers at the University of California, Los Angeles, show for the first time that sleep apnea is associated with tissue loss in brain regions that store memory…
“Our findings demonstrate that impaired breathing during sleep can lead to a serious brain injury that disrupts memory and thinking,” said principal investigator Ronald Harper, professor of neurobiology at the David Geffen School of Medicine at U.C.L.A.

-Excerpted from By Tara Parker Common Sleep Problem Linked With Memory Loss June 22, 2008

http://www.bri.ucla.edu/bri_weekly/news_080622.asp

The mind directs body's energy flow

Where Our Mind Goes, So Goes Our Energy.

Relax – Feel Good. The communication between mind and body is a relationship worth cultivating.

Our mind can help calm and relax us, or it can encourage the flow of the body’s energy toward illness and death.

Relax – Feel good – Take the stress out and decrease illness and weight.

Stress taxes the nervous system and increases stress hormones: adrenaline, cortisol and other stress-related hormones. Long-held negative emotions: grief, anger, sense of neglect, abandonment and worry can make a person sick physically and emotionally.

Where Our Mind Goes, So Goes Our Energy.

Our mind can help our healing and relax us, or it can seed our path to illness and death.

Let us try this exercise to discover the power of the mind.

Step 1. Sit in a chair and let your hands drop to your sides. Close your eyes, breathe deeply and relax.

Step 2. Visualize a bucket of very warm water by your stronger hand.

Imagine you are putting your hand in this bucket of very warm water.

Let your stronger hand slip into the heated water.

Bring back a time when you had your hands in very warm water, water that is hot enough to turn your hand pink, but not so hot it burns you.

When you have made your hand as hot as you can without burning it.

Take it out and let it rest on your lap where it will stay hot until you have activated your other hand.

Step 3. Now feel your weaker hand and plunge your hand into very cold water, water that has ice floating in it.

Remember a time when you were using your hand to reach something in the back of a freezer. Let your hand get very, very cold without causing frostbite.

Feel the change in how your hand feels, like tingling or a sense of a glove over your hand.
Take your hand out of the icy water and allow your two hands to touch each other.

Do you feel a difference between the two?

now allow your hands to lightly touch each other. Feel the difference in the two hands.

Now take your hands and place then over an area of your body that is tight or in dis ease. Relax your breathing and allow the energy from your hands to flow through the area of your body that was not feeling comfortable.

When you practice this exercise daily you can use it to help yourself feel more in harmony and can relieve the stress in that part of your body.

With dedicated practice this exercise can be used to decrease stress and pain. It can help, along with diet, exercise and sleep, to help you to help yourself to better health feel better and better.

For more simple steps to relax and be happy, visit our exercise section above.

© 2008 Mary Wolken All rights reserved.

Irritation 1st AID

So “He/or she makes you upset, angry, depressed?”

Let’s journey inward and do a check up from the abdomen up and try this exercise.

  • Follow the feel of irritation, anger, hurt etc.
  • As you quietly follow that emotion inside yourself, what feels tight, closed up …?
  • Now breathe deeply and slowly and go inside that area of your body and sense the colors that are there, listen to the sounds and voice or images that arise.
  • Just observe without getting involved.
  • What color is needed to make this scene calmer. What words would the people involved need to be saying to each other?  Add that color and new words and watch the scene closely.
  • Continue to breathe deeply.
  • Give yourself permission to change that scene to make it more peaceful and loving.
  • After you have changed the situation – relax
  • In the future every time you think of of this situation see the calming scene and it will reinforce the changes that have been put in place energetically.

You can change your life for the better one breath at a time.

Dr. M.

Change the Flow – Create New Self

Creating a new self, don’t be stuck. You are total
energy, a spiritual being made in perfection. Learn to
reach for that true love, deep abiding, creative,
peaceful being that you are designed to be.

You are filled with creative energy, deep intuition,
guidance and surrounded with love and success.
Learn how to awaken your true self

Forget the past
Live a life full of hope, joy, prosperity and helpfulness.

Try the following meditative affirmation or prayer. It changes conscienceness rapidly.

When consciousness shifts you will have new insights, better communication, and opportunities will come to you.

If you visualize another person who could use a boost of positive energy, do the affirmation for him or her.

“Lord,
Open my options and territory.
Keep me from harm and let me cause no harm.
Protect me from my ignorance.
Thank you.”
–modification of the Prayer of Jabez copyright Dr. M.Wolken 2008

mary.compmed@gmail.com