Our hair, which is an important part of physical appearance, deserves dedicated care just like our skin. Instead of using products that contain harmful chemicals for healthy and lush hair that looks alive, we should benefit from the blessings of nature and protect both ourselves and our environment. Vegetable oils; Although it can heal almost any problem that threatens hair and scalp health, it also reveals its beauty by feeding the hair from root to tip. So let’s get to know the most beneficial oils for hair as soon as possible, learn how to use them and put an end to “bad hair days”!

How to use vegetable oils?

Although they are natural, essential oils (essential oils) are of high concentration, so applying them directly to the skin may be inconvenient. This means that we must do an allergy test before using the oils we choose for care. Sensitivity can be tested by dropping a small amount of oil on the skin. In addition, dense oils that can cause irritation should be diluted with “carrier” oils such as almond oil (provides moisture), coconut oil (softens) and Jojoba oil (nourishes). For this, mix the oil you have chosen into a tablespoon of carrier oil, at most five drops.

The body should be relaxed: concentration, posture, coordination, center, movement flow and breathing. You need a space to move around. Check your posture.

1 – Knee and hip stretch

• What you need for these exercises is a rubber band or sturdy stockings.
• Pull your knee inward enough to cross the hip. Place the tape that you hold tightly with your hands, behind your leg. Elbows on the floor, hands relaxed.
• Stay in this position and turn your leg clockwise 5 times. Do the same for the other leg. Repeat this five times alternately.

2 – Relaxation Movement Stay in this relaxation position for 5 minutes.

• Lie on your back, get your back comfortable. Feet hip-width apart, legs broken at knee, feet on the ground; 30 cm between foot and hip. get distance. Keep hips, feet and neck in line.
• This posture is one in which the spinal cord is in a natural position. You should not press your back to the ground during active exercises.
• The vertebra between the neck and coccyx should be straight, the anus should not be compressed.
• When you pull your head towards your chest, a second chin should not form. The chin should not cross the forehead and the neck should be relaxed.
• Hands under the ribcage, elbows and shoulders are relaxed. In this posture, breathe deeply and exhale.

3 – Hip rolling motion

• What you need for this is a tennis ball or an orange.
• Lie on your back. Arms at shoulder level, open to both sides and palms on the ground.
• Bring the knees one by one to chest level, upper legs should be at hip level. The tips of the toes are stretched parallel to the lower leg and the feet are pressing strongly together.
• Take the tennis ball between your knees.
• Take a deep breath and allow your spinal cord to elongate.
• While breathing out, pull your stomach towards the spinal cord, but do not disturb the posture of your spinal cord.
• While doing these, simultaneously tilt your legs to the right. Simultaneously turn your head to the left.
• After breathing out, pull your abdomen back towards the spinal cord. Focus on the active power center. (Power center: The part in the middle of the body between the hips and the chest. When this is active, the abdomen is always flat.) Bring the legs back to the starting position. After breathing in and out, apply the movement for the other side in the same way. Alternately repeat this movement 10 times.

4 – For the upper leg muscles

• It is very similar to the movement we just did. The upper leg muscles are short in most people – maybe you are too – Let’s test: Can you tie your shoes without bending your knees? No? Then this move is for you!
• Place the tape on your toes and try to keep your leg as straight as possible.
• Open your knee slowly and push the soles of your feet towards the ceiling. But if you say that this movement is impossible, you can leave your leg at a 45 degree angle and take care to slowly open your leg in each exercise.
• But if you can move easily, then stretch your heels towards the ceiling and pull your fingertips towards your nose. Be careful not to compromise the movement at the last point you are doing this movement. Take 5 breaths according to your own breathing rhythm, stay here and change your leg. Let’s do this alternately five times for each side.

5 – Abdominal work with the help of towel

• Strong abdominal muscles, comfortable neck and back exercises will be done with the help of a towel.
• Take a relaxed position on the towel. (See 1. Movement)
• Before starting the movement, turn your head left and right with gentle movements. • Hold the corner of the towel with both hands.
• Check whether the vertebra running from the coccyx to the neck is in its natural position.
• Take a deep breath and let go.
• Focus on the energy center. Lift yourself up with the help of your towel and arms. Keep shoulders away from ears and chin close to chest. Don’t let your ribcage go up. At this point, starting from the lower vertebra, move up the vertebrae one by one. The waist should not lose its natural posture.
• As you exhale, pull your abdominal muscles towards the spinal cord. Get out of positions by moving the vertebrae one by one while breathing in. Repeat this 10 times.

6 – Baby

• Flex the spine between the coccyx and the neck.
• Sit on your heels. Arms open at shoulder level. Get on your knees as much as you can with your upper body.
• The hands should be in the upper forehead with the palms on the ground.
• Take comfortable deep breaths, while doing this, be aware of your breathing.

ATTENTION

If you have knee problems, do not put too much on your knees. Put a blanket under your knees

Famous Margaret Thatcher only slept four hours each night. Donald Trump continues the same claim, and if you read an article from Business Insider’s “Day In The Life” series, you know that a business leader (i.e. a successful person who is not sympathetic) must wake up before five in the morning if you are on the Fortune 500. We live in a culture of engagement where working longer and less determined than anyone else has become a status symbol, and the ability to live with as little sleep as possible is respected.

The average person spends a third of their life in bed, but for most people, real, high quality sleep is rarely seen. Only one in three adult Americans gets enough sleep; We are on the verge of a sleep crisis, according to the Center for Disease Control and Prevention in the USA.

“We want to look busy, and one way to express that is to talk about how little we sleep,” says Matthew Walker, sleep researcher and author of Why We Sleep: Unlocking the Power of Sleep and Dreams, in a 2017 interview. “This is a sign of honor.” But instead of rethinking our obsession with efficiency, we are now building a whole new industry on helping sleep. So much so that the global sleep support market is expected to be 115.4 billion dollars by 2025.

Sleep support is nothing new. Various herbal remedies have been used in different cultures for centuries, and sleeping pills have been consumed comfortably since they were developed in the 1970s. While today’s market offers accessible and affordable solutions due to the increase in sleep innovation (eye masks, aromatherapy oils, sleep meditation and sleep monitoring apps), elite solutions dominate the market, turning sleep into the latest luxury trend.

From ambience changes (beds, pillows and lighting), sleep monitors and smart alarm clocks to therapeutic applications (surgeries and apnea treatment devices), there is a product for almost everyone. All of these have one thing in common: exorbitant price tags. Weighted gravity blankets are £ 190, “green” mattresses £ 1,000; organic silk pajamas, duvet covers and sheets; Silk sleep pillows (which also doubles as a beauty product, according to Goop) and even a £ 100 stone diffuser.

But of course sleep is not a luxury, but a biological necessity. “Sleep deprivation for a total of 72 hours can lead to serious mental and emotional symptoms in people. Over a longer period of total sleep loss [insomnia] causes an increase in symptoms of anxiety and depression as well as a long-term decrease in immune response, an increase in heart and metabolic diseases such as diabetes and obesity.

There are several reasons why most people have trouble getting enough sleep. According to a frequently mentioned study, changes in lifestyle such as alcohol and caffeine consumption and lack of exercise have a stimulating effect on our brain, making it difficult to relax and fall asleep.

Broader cultural changes can also be held responsible.24/7, 364 days a year, community structure makes unique demands on our physiology. The advent of the digital age (especially social media) over the past 10 years has physically eroded our sleep-wake physiology by incorrectly increasing our wakefulness levels and keeping our body temperature at waking levels. 24/7 light blurred the boundary between work and relaxation; Since we are no longer restricted by the day and night cycle of nature, we can work, exercise or have fun until late at night thanks to an adequate level of alertness, which is harmful to our sleep health.

But not everyone is affected in the same way, as lack of sleep is becoming a growing reality for people with lower socio-economic backgrounds. This makes this group more vulnerable to serious physical and mental mental concerns. People with less financial resources have less control over their lives, including sleep conditions (timing, lighting, noise, etc.). You would guess that a multi-job single mother wouldn’t be able to prioritize her sleep when she has concerns like paying rent and putting food on the table.

We must feel comfortable and calm for the most ideal sleep. We must be safe and protected from danger. Although luxury sleep solutions such as air humidifiers and weighted blankets respond to the same deep human needs we all have, they not only eliminate the access of those who suffer the most from poor quality sleep but also ignore the root of the problem due to their high prices. While more affordable alternatives provide short-term relief, the truth is that no aromatherapy oil – no matter how much it is used – will alleviate this structural sleep inequality.

For short-term sleep solutions, it is advised to adopt a regular sleep-wake routine, to exercise for 30-40 minutes before four in the afternoon every day, and to stay away from all digital devices at least one hour before bedtime. However, structural changes are also necessary to resolve the sleep difference.The public health community should view sleep health as a core health behavior along with nutrition and exercise. Our leaders should embrace and glorify sleep rather than see it as a personal weakness.

It is not surprising that most of us have trouble sleeping in this time of increasing uncertainty. However, the cost of not being able to rest is very high in terms of both our health and our bank account. There’s no doubt about the appeal of luxury sleep solutions. But it cannot be justified that these products are not suitable or accessible to the people who need them most. As the struggle for equal access to accommodation, education and health continues, we must add sleep to this list and ensure that everyone in the world has a peaceful sleep.

I think everyone has encountered the phrase pranayama, which is one of the most popular terms of recent times. This healing energy flow, referred to as Chi in traditional Chinese medicine; It winking at us like a magic box in yoga classes, books that shed light on the path of enlightenment, ayurvedic nutrition practices, breathing exercises and many more. When we take a closer look at the definition of this word in Sanskrit language; We see that “Prana” means life energy, and the root of “patch” means managing this power.

Today, psychologists, who adopt traditional and modern methods, believe that our mental health and well-being; He underlines that our prana, in other words, is in direct proportion to the management of our inner life energy source. So now is your turn to choose, are you ready to take control of your inner power, in short your prana, by working with a subtle intelligence?

Whether we are aware of it or not, we relate to prana energy with every breath we take and exhale; From the daylight we greet when we wake up in the morning to what we eat, the water we drink and the people we communicate with during the day, everything and everything is related to prana. Perhaps this exchange of energy that happens most of the time unconsciously; it actually constitutes the invisible source that manages our lives.

On the other hand, each of us; Through our breaths, which are a powerful manifestation of universal energy, we witness prana moving and flowing freely in our body. For example, you may consider whether you are getting enough prana during the day when you feel stressed or anxious; In these situations, trying to bring your attention to your breathing offers you one of the most concrete tips. Sometimes you may notice that you consume this valuable life resource in front of the screen or in closed areas where you stay for a long time. As those of us who communicate more closely with their bodies know very well; While this invisible energy that you fill in while running in the forest gives you strength and vitality; During the sedentary hours in front of the screen, you will consume your pranic budget and you will feel tired and exhausted.

In yoga inscriptions transferred from ancient times to the present; It is said that the underlying cause of the symptoms of many diseases is due to low levels of prana flow in the body. To take control of the flow of prana, which is so important to our health, you can first ask yourself the following questions:

– Do I feel my lungs fill with air every time I breathe?

– Do I take care to choose foods that give energy for my body in my meals? Do I spend enough outdoors during the day?

Do I emotionally let the people around me pull my energy down?

– Sometimes I have such requests from my close circle?

As your awareness and practice of pranayama and breathing techniques begin to increase, you will witness that your body functions improve positively and your life energy increases in a holistic sense.

Coping with stress in everyday life, by calming your mind; One of the deep and highly effective breathing practices to increase your life energy is ocean breathing. The steps for ocean breathing are quite simple and applicable;

Imagine your right hand as a glass, try holding it towards the front of your face. Now take a deep breath through the nose and as you exhale, imagine that you want to mist through this glass with your breath. During your exhalation, you will feel your throat moving as if it is narrowing and making that familiar sound from the depths of an ocean. Try to deepen this practice that you put in your exhalation by reflecting on your breathing and continue for 3 to 5 minutes as long as you feel comfortable. And witness the calmness of the mind …

Eckhart Tolle, one of the world famous spiritual teachers and writers; In the book The Power of Being, he sheds light on the pranic healing that we invite to our lives with breath, with the following sentence: Being aware of your breath forces you to stay in the present; this is also the key to inner change. Now taking this key in your hand; Do you have a life where you can enjoy every sip of your breath and life energy?