Natural Health Improvement Center of Cortland

Been thinking about someone a lot lately? That can be a sign that it’s time to reach out and say hello! Who’s on your mind? Tag someone you want to connect with today!

Do you Belly Breathe? Like this post and tell us below. Most people breathe in a shallow way, only filling their chest with air. Belly Breathing is when you breathe deep into your belly, bringing with it a sense of calm and even improved exercise capacity. Give it a try in through the nose, fill up your belly, and release through your mouth. Do this at least 3 times, and as often throughout the day as you can. Your mind, emotions, and body will be much happier!

Say what?? Yes- this is a great home remedy to know. Stuffy sinuses make breathing nearly impossible and can lead to headaches, decreased sense of smell and taste, and can make sleeping difficult. Enter: Horseradish! This warm and spicy root, when chewed, can drain your sinuses within minutes! Are you willing to try?

Since we’re talking about connections this week, we have to think about where these connections begin with that maternal/parental bond. What’s so incredibly special about this bond, besides the obvious love between a parent and their newborn, is that this special bond is also helping the child to form trusting relationships with others and to be able to express a full range of emotions throughout life. So, the better the bond, the healthier the child!

Suffering from dry eyes can be uncomfortable and frustrating. If you have dry eyes, try increasing your consumption of foods that are rich in the following: -Omega-3: This healthy fat is like a full body lubricant and can be a savior for dry eyes. Include foods like salmon, flaxseeds, olive oil and nuts to get your healthy dose of Omega-3s. -Vitamin D: Getting out in the sunshine can certainly help get you your daily Vitamins D needs met, but you can also look to foods suc...h as salmon, sardines, tuna, cow’s milk, eggs or Shiitake mushrooms. -Vitamin A: Having too little Vitamin A can lead to dry eyes (among other eye health problems). Eat plenty of beta-carotene rich foods, such as carrots, bell peppers, sweet potatoes and leafy greens. -Water Hydration is of course key to combating dry eyes. Enough water helps the body produce tears and have healthy lacrimal glands. See more

Are you up for a new challenge? Parents are often at a loss when it comes to trying to find time for exercise. But you know who else needs daily movement? Your kids. So do some double duty and spend quality time with your kids while getting some movement in! We Challenge You: Set up an obstacle course in your backyard or at a local playground or an open space park. Get creative and get moving! And don’t forget to count yourself in for this challenge!

Post a selfie of yourself wearing your favorite shades! Wearing good sunglasses is more than a fashion statement; they can help protect your eyes from several problems. They protect you from the sun’s UV rays that can contribute to cataracts. They help prevent your eyes from too much blue light from the solar spectrum, which has been shown to increase risk of macular degeneration. They help keep you from squinting, which can lead to improved vision (and fewer wrinkles)!

Did you know when the body is not well hydrated, your BRAIN can actually SHRINK from fluid loss? Crazy, right? But this can cause pain in the form of a headache or migraine, and hydrating properly can help the brain plump back up and alleviating pain. Next time you have a headache creeping in be sure you check your hydration first!

Believe it or not, eye exercises are a real thing. They can be incredibly beneficial for those who are in front of the computer or other blue screen all day. These types of exercises can help reduce dry eyes, eye strain, blurred vision, and headaches. Check out some eye exercises here, courtesy of Healthline: https://www.healthline.com/health/eye-health/eye-exercises

Let’s Talk Migraine Alternatives! There are many alternative options for helping relieve headaches, and help prevent them from happening so often. *Chiropractic Care*: Keeping your spine in alignment can help relieve stress on your entire body. Studies report that chiropractic adjustments may help lessen the frequency, intensity and duration of migraines. ... *Acupuncture*: This form of traditional Chinese medicine has been around for thousands of years and helps make sure your energy, or Qi, is flowing freely and keeping the body in balance. Research shows that acupuncture can help the body release pain-relieving chemicals, like endorphins. *Acupressure*: Even just 5 seconds of acupressure can help ease pain from migraines and headaches. Acupressure works when certain points on the body are massaged, triggering flow of energy, relief of stress and pain and bringing balance to the body. *Yoga*: Stemming from ancient India, yoga is shown to help decrease the intensity of headaches and migraines by tapping into breath work along with meditation. *Stress Management*: Life events can increase stress, anxiety and depression all of which are linked to many types of headaches and migraines. Practicing stress-reducing techniques, such as breath wor, meditation, journaling or talk therapy can help ease headaches. Reference: https://www.webmd.com/mi/nontraditional-headache-treatments

Anyone who has suffered from a headache or migraine will agree they can be debilitating, interfere with work or school attendance, and even take a toll on your family or social life. But why do they occur? They can be hereditary but can also be triggered by your environment. If you or someone you know is a migraine sufferer, here are 9 things to consider when trying to determine the underlying cause. Let us know if we can help! -Alcohol Use... -Changes in eating or sleeping patterns -Depression -Emotional Stress -Excessive medication use -Eye, neck or back strain (from poor posture) -Lighting -Noise -Weather Changes Reference: https://my.clevelandclinic.org/heal/diseases/9639-headaches

Stop the scroll: Box Breathing Challenge We have an instant stress-reducing exercise for you to calm your nervous system, shift your energy, and connect you to your body. Try this Box Breathing technique right now! Then tell us below what changes you noticed in your body and mind. Inhale through your nose for 4 counts Hold at the top of your breath for 4 counts ... Exhale through your mouth for 4 counts Hold at the bottom of your breath for 4 counts Repeat. See more

Sometimes we need a little help to get a good night’s sleep. California Poppy one of our favorite herbs that not only has sedative properties (helping induce sleep) but is also known as a hypnotic (sleep-inducing) and an analgesic (acting to reduce pain). It’s commonly used when sleep is interrupted due to pain or restlessness. If you’re having difficulty sleeping, let us know. We’ve got LOTS of options to help! Reference: https://www.sciencedirect.com//biochemistry-/eschscholzia