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  • Dr. Genie Markwell

A.R.M.E.D. for health - part 2

We started this series last week with Alignment. Most of the feed back that I have gotten so far was in regard to the alignment in core values. Being objective about assessing our own priorities can be a challenge. If this is something you would like support with, contact or ask us - Either Jamie or myself can walk you through some differents ways to get clear on what that is for you. If you haven't read last weeks A.R.M.E.D. for health - part 1, I invite you to check it out!

This week, we will be looking at something a little more familiar yet also often times hard to accomplish in our hectic lifestyles.

Rest and Relaxation:

How many hours of sleep do you get each night? Information out there about what is ideal is often contradictory. I read in a magazine a few years back that woman have reduced risk of heart disease, diabetes and cancer sleeping 5 – 6 hours per night. In this same study, they stated men require 7 – 8 for proper body repair and increased immune function. In speaking with hundreds of patients over the years on this topic, the "what seems reasonable" is all over the board! My thoughts follow flow, in regard to sleep. I say, “it depends”. If you go to sleep when tired and wake up naturally without or just before your alarm, you are likely getting enough sleep. For some people, 4 hours is plenty and for others, 8 is not enough. Tune in and listen to your body. What time do you need to lay down in order to wake up feeling refreshed, to make it through the day with consistent energy and the ability to be productive and focused? If you sleep for a longer period, do you wake up groggy or feeling fatigued or sick throughout the day? You know your body best... what feels good for you AND allows you to function well throughout the day?

Chinese medicine says that our body does the most work to support our health between 11pm and 3am. Metaphysics says that we only truly need 30 minutes to empty our subconscious each night (as long as you are meditating throughout the day, everyday). Some following the rise and fall of the sun - sleeping more in the winter than in the summer.

Now, if there are not enough hours in the day to get the proper amount for your satisfaction - you are not doomed to poor health. Finding alternative ways to assist your body's recuperative abilities can help to overcome the lack in hours.

Relaxation can take many different forms. Simple breathing exercises, meditation, coloring, reading, walking, listening to music, dancing, exercising, yoga, tai chi, chi gong, chi do, craft hobbies, cooking and sitting in silence can all facilitate relaxation. Can you take 5 minutes each day sitting in silence with no cell phone, no radio, no media at all? There is no right or wrong way to relax – find what works best for you and do that! Relaxation helps to regulate our heart, slow our breathing and calm our brain. All of these things are important for overcoming the impact of stress (the 3 T's - Traumas, Toxins and Thoughts).

If you need help with this - we have a monthly Emotional Freedom technique group class (first Tuesday), monthly Meditation class (Second Monday), we keep coloring pages in the office, stretching and massage can be really helpful, setting goals and having accountability can also help. Simple breathing exercises can make a world of difference and adjustments stimulate a part of the brain that releases serotonin, one of the sleep hormones that aids in a reduced sympathetic response.

Take time for you, even if it is only 5 mintues each day to start and listen, observe and explore what works best for you in terms of sleep, rest and relaxation.

Join us again next week for part 3 of ARMED for health!

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