How Sleep can Prevent Chronic Illnesses

We’ve all suffered through days of headache, fatigue and irritability after a bad night’s sleep for whatever reason. Sure, you can make up for it with a power nap or by sleeping it off the following night. But when insufficient sleep becomes the norm and you’re not getting anywhere from 7 – 9 hours of quality sleep each night, then problems start developing. I know it seems a bummer to have to go to sleep when there is so much happening, maybe if we didn’t have electricity we’d find it easier to retire for the night. Well as we have electricity we’ll have to govern ourselves and ensure we’re sleeping enough to stay healthy. In the wake of the corona virus, staying healthy is fundamental, more so because getting sick means going to the hospital to be around others who are sick, I’m sure we dont want that.

Sleep is so essential, that hospitals could have faster recovering patients if they promoted sleeping chambers rather than medication. Physical, emotional and mental long-term, chronic illnesses start to take hold because of your unhealthy sleeping patterns. One of the most surprising diseases linked to insufficient sleep is obesity. Research has shown that those who habitually sleep 6 hours or less have, on average, a higher BMI (body mass index) than those who get sufficient sleep. It’s also connected with lack of exercise – because you’re too tired to move – and overeating.

The science behind this is that during sleep, our bodies secrete a number of hormones associated with appetite control, metabolism and glucose conversion. When our bodies don’t get enough sleep, an imbalance of these hormones – and others – occurs.

Two hormones crucial for suppressing and stimulating appetite, leptin and ghrelin respectively, are released either not enough or too much which may be the reason behind those cravings for sweet, sugary snacks to satisfy the need for a quick energy boost.

But the reality is, these types of snacks only give you a boost for several minutes, then quickly crash your blood sugar levels and you’re left even more deflated and fatigued than before.

Another example of a hormone directly affected by insufficient sleep is insulin which is the hormone responsible for the way glucose is transformed into energy, and weight gain. When insulin levels are not controlled as they should be, our bodies process glucose more slowly, resulting in a higher risk of type-2 diabetes.

Cortisol (the stress hormone) is also another hormone that is released in excess when you suffer from poor sleep. This results in mood swings and anxiety. High levels of stress also result in elevated blood pressure and cholesterol levels, as well as an increased risk of inflammation.

This directly affects your immune system, leaving you susceptible to all kinds of illnesses, from the typical cold or flu to microbial infections to chronic diseases, such as cardiovascular diseases and strokes.

Moreover, mental disorders are brought on by poor sleep. Depression, anxiety, cognitive decline, such as memory loss and dementia, are all symptoms of insufficient sleep. Studies have shown that those who get less than 6 hours of sleep reported less sociability and confidence, and increased levels of anger, hopelessness and despair. It’s also been reported to have a negative effect on judgment and alertness.

While most of these symptoms can eliminated once sleep patterns return to normal, the problem is in the fact that most people suffering from poor sleep fail to report it to their doctors which makes it go unnoticed and untreated for longer.

The good news is you can turn things around for the better even if you’ve suffered from poor sleep for years. Make a point of creating a peaceful, sleep-inducing environment at least half an hour before going to bed and make it a nightly habit.

Soon enough, you’ll start going to bed when you’re tired and you’ll be able to wake up fresh and relaxed without the need of an incessant alarm clock going off for an hour before you’re finally able to get up. While it may take you several weeks, it’ll be worth it once you start feeling the positive effects a good night’s sleep can have on your health.

5 Ways To Add More Balance To Your Life

We need balance in order to live a happy and healthy life; everything in this world comes down to finding the proper balance. Whether it’s in work life and home life, eating healthy and eating what makes you happy, doing stuff for others without neglecting yourself, etc., everything works better and goes more smoothly when you’ve got a balance.

Achieving said balance isn’t the easiest thing, but we’ve come up with five ways to introduce more balance into your life and get things going in the right direction.

1) Prioritize

Prioritizing and scheduling can be a great practice to start introducing more of a sense of balance to your life. We all have busy lives and long to-do lists; the only way we’ll ever get everything done and find balance in our lives is by prioritizing what needs to be done when and scheduling our days.

The tricky part to this is deciding just what is important; in some cases, your work may take priority, but in others family or friends may take priority over your work on your to-do list. Only you can decide what’s important and what should be prioritized in your schedule when.

2) Set Goals

Setting both long-term and short-term goals can prove to be incredibly helpful in achieving a balance in your life. It helps you keep your sights on what you want and what’s important, avoiding too much straying from your path. The short-term goals help you to track your progress as you work to achieve your long-term goals, and help you stay on track.

3) Be specific in your schedule and review it

If, in order to achieve more balance, your goals were to, say, spend more time watching cooking shows, you’re more likely to complete it by saying “watch The Barefoot Contessa and Iron Chef every Tuesday and Thursday evening at 5,” then if you say “watch cooking shows at least twice a week.” Don’t set yourself up for failure.

Once you’ve completed your schedule and are sure that you’re specific in the goals you want to achieve and the steps necessary to get there, you should review your schedule. This is an incredibly important step allowing you to reflect on your goals and priorities to ensure everything is as you need it.

4) Find an accountabilibuddy

An accountabilibuddy is someone that holds you accountable for the goals you’ve made, the priorities you’ve set, and the things you’ve said you’ve wanted to do and accomplish. It’s easier to find balance and stick to your goals and schedule when you have someone to be accountable to that’s is also accountable to you.

Your relationship with your accountabilibuddy should be interactive and mutual. If you’re not pulling your weight or your carrying more than your load, you could be hurting yourself more than you’re helping.

5) Always keep the process in mind

Life isn’t just about what you achieve and what you get, it’s about the journey, the process. In order to achieve a proper balance, you need to always keep in mind that it’s more the process than the potential achievement.

For example, you can make your goal to win a Nobel prize in literature, or you can make it to be paid to write for your career. The latter is a more achievable goal that focuses on the process and journey more than the achievement or prize at the end.

Everyone needs balance in order to live a happy and healthy life. Finding the proper balance in your life can be difficult, but it’s not impossible and it’s well worth the effort. We hope this article has helped to point you on the right path towards a healthy balance in your life.

4 Ways to Live a Healthier Life

There are multiple things we can do to improve the quality of our life, and most of it is rooted in taking better care of our health. Its not a costly feat or a burdensome challenge, its the simple measures we take that makes the greatest impact. It’s important to note, that what constitutes a healthier lifestyle can mean different things to different people. After all, we each have a different foundation from which we are building. However, no matter your foundation, the end goal is generally the same, adapting a lifestyle that nurtures a happy, discomfort free and harmonious lifestyle.

This article will touch on each of these areas to provide you with four ways to live a healthier life.

What Does it Mean to Live a Healthier Life?

A healthy life is one that contributes to your overall health and well-being of a person but also extends to the society in which that person lives. The truth is if your friend, mother or siblings are unhealthy, how spiritually healthy can one be if this doesn’t bother them? Although diet and exercise play a role in your state of health, they are not the sole factors of your health. Multiple factors may constitute what it means to lead a healthy life including but not limited to our emotional, physical, mental and spiritual health.


If you are not already invested in a regular exercise regimen, it’s time to create a ritual that will enable you to get active as soon as possible. Exercise offers you a wealth of advantages mentally and physically that can significantly improve your quality of life. Exercise is especially great for persons who feel unmotivated to go the extra mile, its a way of developing a habit which then become second nature and does not require effort to execute.

You should target a minimum of 2.5 hours of moderate-intensity activity each week, but thats bare minimum an with the amount of sugar present in processed food, I’d certainly advise you to put in more. (WebMD).

Not a fan of spending time in the gym?

Neither am I, but don’t let that stop you, there are a million ways to work out without a gym, choose one. We have the pleasure of living in the islands, where beaches and sea, flat land and a hill (Crocus hill 🙂 surrounds us. You don’t have to look to hard to find something interesting to move those muscles. I don’t go to the gym because the sea offers me so much more, so i swim approx 1 Km per day, 5 days of the week. In addition I walk to the beach, which is down hill, which gives me no option but to walk up at the end of the swim. It wasn’t always like this so don’t look at it as a tall order to match. I’ve been swimming for 2 years consistently, i needed to prove to myself that i could remain committed to exercise which wasn’t regimented like a gym environment, while achieving muscle definition, growth and added strength.

After two years I can say that its possible

Managing Stress

Make it your mission this year to become better at managing your stress levels. Stress can prove harmful to your health if left unchecked for too long and can cause a variety of problems including high blood pressure, diabetes, obesity, and heart disease.

The greatest cause of stress at this time is the constant bombardment of information relating to the corona virus and deaths resulting from it. The uncertainty of the situation with all the rumours being spread also adds to the stress levels of the avid listener. Stress is known to trigger feelings of anxiety and depression, leaving us vulnerable to mood swings or even self-harm. What’s more damaging about stress and uncertainty is that it drives a desire for comfort foods that impacting an already unhealthy environment with calories than can only mount up as we maintain in isolation.

There are dozens of actions you can take to manage your stress including but not limited to:

  • Exercise: run walk jump!!
  • Mindful Meditation: just chill and enjoy the peace of silence or of nature!!
  • Learn to say ‘No’ and Set Limits: challenging but possible!!
  • Get social support from family and friends: which is limited to video interaction at this time ( 17/5/20) because of corona virus
  • Practice self-care: intermittent fasting, stretching, alkanizing the body with specific foods
  • Make time for yourself
  • Enjoy your favorite hobby, reading, music, travel, watching a movie, dancing, yoga etc

Take Care of Your Mental Health

It is only natural to minimize the importance of your mental health and wellness if you have never experienced an episode of mental illness. However, we should make mental wellness a priority as it impacts so many corners of our lives. Without it, we cannot function optimally at work, at home or be a reliable source for even ourselves. Tips for improving your mental health includes:

  • Fitness
  • Getting sleep
  • Participating in a hobby
  • Getting out and socializing with others

Maintain a Healthy Diet

Falling off the wagon of healthy eating is easy. Just remember to pick yourself up and dust your bottom off and get back on track. The food you eat can play a significant role in your health and how you feel. Your diet should contain foods that provide your body with the best blend of vitamins, minerals, protein, and fiber.

Watch your soda, alcohol and sugar intake as these things can be a bit toxic to the body. At this time, when the world is in isolation, it is tempting to ingest more of these high sugar beverages as sugar is a comfort food. We therefore need to take extra measures to ensure we keep this within safe limits. Boost your intake of water, ensuring that your body is always well-hydrated. One of the best practices that I’ve employed to make my life a healthy one, is drinking 32 oz of water upon waking up each day. I find this does well to rehydrate my body after a 6 – 8 hrs sleep. It plays a major role in the elimination of waste from the body.

These are just four ways to live a healthier life. Your path to health and wellness may look a bit different than those around you, but it does not make the journey any less vital. Remember to practice self-care, avoiding those things and people who may try to compel you to sacrifice your personal health ritual.

ole school remedies

Ole school Remedies In The Modern World

There’s a lot of holistic, natural, old-world remedies people swear by. They swear up and down that these old-world remedies are far safer than the new world drugs and chemicals and more effective to boot.

While that isn’t true 100% of the time, some old-world remedies do in fact work well and may even work better than their modern counterparts. Luckily for you, we’ve tested these for you and come up with a great, distilled list of the best old-world remedies for your modern world ailments!

The Secret Lies in Your Gut

Food can be one of the best medicines you’ve ever had. It’s the fuel that gives your body nourishment and gives you the energy to do what it is you want to do. Many people don’t realize how much the food they eat affects their health and how they feel, but they do dramatically.

You can avoid certain foods to minimize your inflammation, eat specific foods to increase strength or help treat anemia. The food you eat affects everything in your body and your overall health. We recommend you research what medicinal powers your favorite foods hold and what pitfalls you might be missing because of your diet.

There’s a Herb for Everything

The medicinal power of herbs was one of the most popular and well-known of the old-world remedies. They had an herbal treatment for everything; they made topical ointments, oils, and ground herbs to treat everything from hair loss and rash to indigestion and fatal diseases.

While not everything the old world thought herbs could cure is actually true, there are several remedies that actually prove effective. Things like ginger and a combination of specific herbs to ease nausea or certain herbs to soothe rashes or other skin irritations. If you’re interested in the medicinal powers of herbs, we recommend researching treatments that are proved scientifically to be effective.

There’s an Essential Oil for Everything

Essential oils are another great old-world remedy that still has relevance in the modern world. In the old world, essential oils and herbs were used to treat absolutely every ailment, including things like migraines, depression, and stress, too! Nowadays, we know these items aren’t the cure-alls they were once believed to be, but that doesn’t render them useless.

Essential oils like lavender, eucalyptus, etc. can help to soothe headaches and pains, ease stress and anxiety, and some can even help promote sleep. Diffusing essential oils and breathing them in deeply can offer some medicinal benefits; we recommend relying on scientific research when purchasing these, so you don’t get suckered into buying ones that aren’t actually effective.

Your Mind is Your Most Powerful Tool

The mind is way more powerful than we give it credit for. Now, in the old world, they thought the ailments that could be overcome with the mind were either made up in the first place or caused by a demon or some other spiritual antagonizer.

Nowadays, we know that our minds hold the power to overcoming or persevering through many conditions or ailments. A positive outlook and hope can make all the difference in a battle with a fatal illness. Positivity, focus, and determination can all help overcome limitations we once thought insurmountable. Your mind can be one of your most effective tools.

While some old-world remedies have been proven ineffective, they aren’t all malarky. We recommend that you do your research thoroughly so that you try only the old-world remedies that are known to be effective. We wish you the best of luck in your journey and applaud you on your decision to try a more natural alternative to medication.

Ole school remedies have over time been ruled ole and outdated to the benefit of the drug companies thats wishes to influence people to purchase their syntehetic versions of ole school chemical formulas, however this has not been without a cost. It has been at the expense of those who havent the means to purchase the synthetic versions of ole school formulas.

Just another day, but one with a greater purpose!

There is nothing thats out of place, who you’re meant to be, has been construction in progress. You had to be built like a housing complex, from the ground up, layer by layer.


Frustration is an indication that you’re greater than you presently are, if you weren’t you’d not even realise thats you’re in an uncomfortable spot.

Be yourself; Everyone else is already taken.

— Oscar Wilde.

This is not a new blog, its one that I’ve been writing from childhood, I didn’t know it, until i heard silence, it was then I realised, life is a story. I just didn’t know I was suppose to share it.

Subscribe below to get notified when I post new updates.

Itallifestyle is garden of Eden life

At times tears are a pleasure, the feeling reminds us that we are alive, that we’re conscious about our surroundings and that we appreciate feeling comforted.

Do you ever wonder why what happens to you, is happening? Or do you get so hung up on the pain, that you forget, that other elements are at play? Well , we’re all like that. We all forget to that when we’re being taught or corrected its never comfortable.

Why do this?

  • I’ve been one of those who pushed against the wasp nests so often that I had to realise that there was a reason i did. After all i couldn’t be that stupid, what i eventually realised was that i was seeking the lessons of life. The kind of lessons one can’t learn without the experience. It’d be a waste if i didn’t share those lessons with you.

Some people are taught to teach other’s some people are born to teach others, some people are sacrificed for others as unfair as it seems at the time of the sacrifice. Why? Non of your fingers chose their identity and neither do we. I didn’t graduate from the school of hard knocks, I lived. What you’ll find on this blog is how i did it and the path i now know that i took.

Itallifestyle is the Eden way of living, before the plush and glittering comforts of life swept us into a frenzie and that too is life, however, sometimes we say to ourselves if only i could get a reset, if only i could just experience the life when it had a meaning, when it wasn’t all about what we have, what it was just livin, the experience alone would be great. Having been raised by my granny, I constanlty compare, greive and miss the times when happiness was a feeling, not a grin and utterance of I’m having fun. I’ll tell you about it.

  • If i were to put it in a sentence, it’d be: Life is like a rose bush, you always wish not to get pricked but you eventually do, how you respond determines how many times it’ll happen again, thats living real, #Itallifestyle, take it as it comes and keep it real.

I’ve learnt so well from the experiences of life that I’ve been able to coach myself out of dark spaces. I hope that you’ll at least you find inspiration in reading this blog.

#naturalliving #organic #lifestyle #zerotohero #foodforthought