Sleep allows the body to repair and rejuvenate and also reduces fatigue and stress. Dreaming helps to clear the nervous system. There are five distinct stages of sleep. The first 2 stages are considered light sleeping which takes place the majority of the night. The 3rd and 4th stages are considered deep sleeping or "delta sleep " and rest and restore. Stage 5 is the dream state which generally involves rapid eye movement or REM. A normal pattern of sleep may happen like this: light sleep, deep sleep, REM, light sleep, deep sleep, rest and restoration. The first period of light sleep lasts about 45 minutes.

A good night's sleep is necessary for good health and feeling good. For a natural remedy for insomnia try aromatherapy using Lavender Naturopatches

The way you breathe affects your health too. We take about 28,000 breaths a day and each breath gives you an opportunity to open up the lower lobes of the lungs through "whole lung breathing." Shallow breathing reaches only the upper lungs and triggers the stress receptors. Whole lung breathing reaches the lower lobes and activates the calming receptors that reside there. It stimulates the lymphatic system so waste products can be efficiently carried from the body. Finally, breathing into the lower lobes allows the rib cage to be elastic and open.

To do "whole lung breathing," breathe deeply through your nose only (the best way to activate the lower lung receptors) and inhale, filling up the lower lobes of the lungs, followed by the middle lobes and then the upper lobes. Then, squeeze out all the air, as best you can, as you exhale through the nose. This style of nasal breathing will ensure full respiratory capacity with each breath and is always recommended, even while doing moderate to vigorous exercise.

If you want a "pill" to fix your heart, try exercise. Physical therapy used on people after a heart attack enables them to live longer than those who do get no therapy. Research using rats has shown that exercise can even be more effective than statins, the drugs normally used to treat heart disease.

Research has found that exercise sparks the creation of new heart vessels. In a study of 37 people at Leipzig University in Germany, Dr. Robert Hollriegel found that people with serious heart failure who rode a bike for up to 30 minutes a day for four months produced new stem cells in their bones. Those in the study who exercised also had more small blood vessels in their muscles. Those who didn't exercise had no change in their vessels or muscles.

The way it works is that physical activity strains the heart's arteries and muscles by sending 10 times the normal amount of blood to the muscles being used. Then stem cells are sent to relieve this stress and may repair any damaged parts. If the exercise is continued, the stem cells help the body adapt to the stress by building new blood vessels and strengthening muscles. To maintain the benefits of the new blood vessels and stronger muscles, the exercise must be done on a regular basis.

Boil 1 cup of water. Pour the water over 1 teaspoon of cinnamon. Cover the mixture and let it steep for 30 minutes. Then, while cool, add 2 teaspoons of raw honey. Never add the honey when the mixture is hot because the heat will destroy the enzymes and other nutrients in the raw honey. Drink half of the mixture right before going to bed. Cover and refrigerate the other half of the mixture. In the morning drink the other half cold or at room temperatuer.

Do not add anything else to this recipe. It is only effective on an empty stomach, primarily at night. The cinnamon and honey will have a cleansing effect in the digestive tract, cleaning out parasites and other fungus and bacteria that slow down your digestion and cause a toxic build up. While doing this cleanse, if the toxins being released cause any unpleasant side effects, cut back on how much you use or take a break. One of the pleasant side effects can be a feeling of more energy and joy.

A tip from a doctor I heard on tv:    If you are on a diet to lose weight and feel like having a snack, eat an apple. If you aren't hungry enough to eat an apple, you aren't hungry enough for a snack.

Oats were defined in Samuel Johnson’s Dictionary (1755): "Oats: a grain, which in England is generally given to horses, but in Scotland supports the people." A Scotsman replied, "England is noted for the excellence of her horses; Scotland for the excellence of her men."

Oats are high in fat, suppling stamina and warmth. Oats help improve the resistance to stress and keep the body balanced. Oats help to stabilize blood suger, regulate the thyroid, soothe the nervous and digestive systems, reduce the craving for tobacco, and reduce cholesterol. You can add oats to you diet by eating oatmeal and energy bars that contain oats. You can make your own energy bars or buy a product with healthy ingredients (avoid bars with high fructose corn syrup and ingredients that are chemicals rather than food).

The brain is a living organ and is affected by what we eat in the short-term and in the long-term. To simplify, you could say a healthy body equals a healthy brain.

To start the day, eat a balanced breakfast. When waking up from sleeping the body and brain have been in a fast state. If the last meal you ate was finished by 7 p.m. and if you wake up at 7 a.m., it was a 12-hour fast. It helps the brain function to have a balanced breakfast after that 12 hours. Balnced means not too high in calories, not too high in sugar, and has some protein, some fiber, and some fat (such as eggs, whole wheat toast with butter, and orange juice). That kind of breakfast will keep you alert until lunch.

A good way to prevent Alzheimer's is eat fish two to three times a week. Some fish that contain omega-3s are mackerel, salmon, and sardines.

A study in Switzerland discovered that people in their 60s who had the highest blood levels of vitamin C and beta-carotene scored higher on memory tests than those with low levels. In almost all cases the people in the study got the vitamin C and beta-carotene from food, not supplements. Foods with beta-carotene are yellow, orange, and dark green vegetables and foods with vitamin C are citrus fruits, berries, and fresh peppers. Blueberries are in a class by themselves for the benefits they provide to the brain and other parts of the body.

Asparagus, beets, broccoli, brussel sprounts, lentils, kidney beans, and pinto beans are just a few foods that will supply you with folic acid, another nutrient necessary for proper brain function.

From the shower to the nightly news, from your trip to work to your housework, there are many ways to sneak healthy activities into daily living. In the shower or tub you can increase your stretching ability because of the warm water. While driving or riding you can do simple exercises. For example, while you wait at a stop light, tighten your thighs and butt muscles and release as many times as you can. This will firm your leg and buttock muscles, improve blood flow, and keep you occupied in heavy traffic. If you are standing in a line, lift one foot half an inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes. Every time you pick something up from the floor, do a squat as you do so. This makes you use your leg muscles and will help build strength. While watching tv you can do stretches and twists. These little spurts of exercise won't replace a 30-minute walk or workout with weights but you can add them to your life with just a little effort.

The pleasure you get from a meal will help in the absorption of nutrients. Eating under stressful conditions will decrease the absorption. The body is engineered to crave and enjoy the taste of sweet foods and fat. By eating high quality meals that include good fats and complex carbohydrates, you can maintain a healthy metabolism. Driving through a fast food pickup lane and eating on the run is not good for you or for the ones you love. This reflects the wisdom found in The Slow Down Diet that can improve your life.

The strength and flexibility of red and white blood cells are diminished by many factors. Some of those factors are: (1) a diet lacking enough fruits and vegetables, (2) a diet high in polyunsaturated fats, (3) a diet high in canola oil, (4) an elevated level of blood glucose (from a high intake of simple carbohydrates), (5) excessive prooxidants in the diet and/or environment (smog, cigarette smoke, food additives), (6) low immunity, (7) drugs (aspirin, morphine, antidiabetic drugs, cholesterol-lowering drugs), (8) alcohol, (9) stress or trauma, (10) age.

From: The Palm Oil MIracle by Dr. Bruce Fife

Joining classes that meet weekly can help you achieve physical fitness. It helps you get on a regular schedule which will be easier to keep than when doing it at home. Many different types of classes can make you stronger, better balanced, and healthier. Some typical classes found at local gyms and YMCAs are: BodyFlow, Body Pump, Qigong, Tai Chi, Pilates, and Yoga.

A ten-year study of 300 healthy adults showed that an increased intake of vitamin C was linked to a 50% reduced risk of bone marrow lesions, an important indicator in the development of knee osteoarthritis. Previous research showed that higher levels of vitamin D was linked to improved muscle strength and function in the knee.

Eat plenty of fruits and vegetables for your vitamin C and cheese, eggs, and salmon for your vitamin D.

Pomegranates help in the production of red blood cells, strengthen the bladder and the gums, expel tapeworms, and soothe ulcers in the mouth and throat. Pomegrantes are high in potassium and citric acid and have moderate amounts of the B vitamins and vitamin C. Pomegranates have very high content of punicalagins, a potent anti-oxidant component found to be responsible for its superior health benefits. The level of anti-oxidants is higher than those of other fruits known to have high-levels of anti-oxidant, including blueberries, cranberries and oranges. This was attributed to the very high polyphenol content in the fruit. You can find 100% pomegranate juice bottled by several different companies.

"For the LORD thy God bringeth thee into a good land, a land of brooks of water, of fountains and depths that spring out of valleys and hills; A land of wheat, and barley, and vines, and fig trees, and pomegranates; a land of oil olive, and honey;" Deuteronomy 8:7-8 (King James Version)

Figs aid digestion by cleansing and soothing the intestine. An old Italian remedy for a lingering cough is lightly roasted dried figs eaten just before bedtime. Dried figs have more dietary fiber than prunes and are higher in calcium that cow's milk. Figs have a notable amount of protein and abundent magnesium, phosphorus, and potassium. Figs can be enjoyed fresh, dried, or canned. Roasted, figs make a rich addition to hot beverages. See The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating, p. 129 by Rebecca Wood.

Figs were used in Biblical times:

"And they found an Egyptian in the field, and brought him to David, and gave him bread, and he did eat; and they made him drink water; And they gave him a piece of a cake of figs, and two clusters of raisins: and when he had eaten, his spirit came again to him: for he had eaten no bread, nor drunk any water, three days and three nights." 1 Samuel 30:12 (King James Version)

"And Isaiah said, Take a lump of figs. And they took and laid it on the boil, and he recovered." 2 Kings 20:7 (King James Version)

Honey and the honeycomb are found frequently in the Bible. King David ate honey, butter, and cheese with his beef, King Solomon ate honeycomb and honey together calling them good. John the Baptist ate locusts and wild honey. The last meal Jesus ate (on the third day) before he ascended to heaven consisted of broiled fish and honeycomb. See 2 Samuel 17:29, Proverbs 24:13, Song of Solomon 5:1, Matthew 3:4, and Luke 24:42.

Proverbs 16:24 says: "Pleasant words are as an honeycomb, sweet to the soul, and health to the bones." (King James Version)

Proverbs 16:24 says: "Pleasant words are like a honeycomb, sweet to the palate and a cure for the body." (Tanakh, New JPS Translation)

Comb honey can be chewed like gum, or spread on bread and consumed completely. When swallowed, comb acts as roughage and aids the digestive system. It is a miracle food. It is an instant energy building food containing all the essential minerals necessary for life; seven vitamins of the B complex group, amino acids, enzymes and an antibacterial agent that acts like penicillin and other antibiotics killing microbes and germs. It is called the elixir of life. Comb honey is excellent for stuffy nose and sinus congestion. Chew like chewing gum and it will help relieve the symptoms. Honey is the only natural sweetener that doesn't have to be refined. It is especially recommended for anyone with digestive problems. Comb honey is an energy food. Comb honey is unheated and unfiltered so that all its attributes are fully preserved.