Growing up in Buenos Aires, where summer days are hot and endless, “Siesta Time” got us kids out of the pool or away from the sprinklers and into a cool and quiet house to avoid the strong sun and the most intense heat of the day. Mother would send us off to our rooms for an hour of rest.

While climbing the stairs to our rooms, we grumbled all the way at the unfairness of it all, but we did close our doors and invariably fell asleep for a while. My parents found it essential for us and for themselves. One can say that I was brought up believing that everyone, kids and adults alike, need a break in the early afternoon.

A Nap Time to Envy

As you can tell, I talk about it freely and without an ounce of guilt or shame. When I tell friends, “I took the most wonderful nap this afternoon,” they invariably inform me that they “can’t possibly sleep in the daytime.”

It makes me wonder if the thought of allowing themselves some rest during the day would somehow make them seem lazy.

The puritanical notion that sleeping before the sun has set is somehow shameful has to stop. After all, doing something nice and comforting for yourself should definitely include some shut-eye time in the early afternoon.

It’s also important to note that it’s a tradition enjoyed in many countries around the world. Try to go shopping in the early afternoon in Spain, Italy, or many other countries in the world, and you will find that shops are closed to honor the beloved tradition of the siesta.

In Italy, they call it riposo, or repose – an appropriate term for what we need when dealing with the worries associated with this time in our lives.

So, during these times of uncertainty, and while we’re sheltered in our homes, we have the perfect opportunity to learn and practice this new healthy skill and, like me, become a life-long siesta aficionada.

COVID-19 and the Benefits of Rest

Good nutrition, drinking plenty of water, exercise, and rest are all fundamental in promoting our resistance to disease by strengthening our immune system. In isolation, no matter how endless a day may feel or how stressful your thoughts can become, a nap will provide a needed respite from it all.

Being Kind to Yourself and Others

A nap can help you quiet your thoughts and allay your fears from the anxiety that you may be feeling. You’ll be helping yourself and those who love you by resting your body and your mind in the early afternoon.

A short respite will give you a chance to put your worries to rest and then, once refreshed, get back to your day with a more positive perspective.

Get Better and More Restful Sleep at Night

Contrary to popular belief, it can certainly help to break up your day and not leave you going to sleep at night stressed out, exhausted, and overstimulated.

Relax and Unplug from Electronics and Technology

With a break from the extraneous stimulation of phones, computers, TVs, and other distractions, you can give yourself the gift of peace, and rest your eyes and brain in the process.

9 Tips to Renew and Refresh Your Day

Here are my suggestions that can help to get you started:

Not Too Early, Not Too Late

Plan a time in the early afternoon, perhaps after lunch, when you can disconnect from everything that gives you stress. Just like a meditation, this is your time, your body’s time to stop worrying, stop doing, stop planning or listening to anybody else’s needs and focus on your own.

Don’t let that feeling of “FOMO” (fear of missing out) deter you. You’ll still have a big chunk of daytime to return to when you wake up. Most things can wait.

Intention Is the Key

There will be many things holding you back from focusing on your nap and from listening to your body. Ignore them. Leave your phone elsewhere or set it on silent. It doesn’t have to be pitch black in the room, just soothing and without the glare of light or the sun shining on your face.

Wear Something Soft and Comfortable

If you’re wearing restrictive clothing, by all means change into something comfy, and yes, unhook that bra if you’re wearing one. You can get into bed or just lie on top of the comforter. Cover yourself up with your favorite throw or blanket.

Find Your Sleep Position (We All Have One)

Your best position is one where your body is not stiff or rigid in any way. Keep it rounded, soft, and supported with pillows where you need them. A glass of water on the bedside table will enable you to take a sip without having to leave your bed.

Breathe Deeply and Relax Your Body

Like in meditation, if any distracting thoughts enter your consciousness, blow them away with your exhale and focus on breathing in deeply.

Visualize your breath going all the way down to your belly and when you exhale, release any thought that can stop you from total relaxation. Your breath will help you focus.

Go Slow

If you’re new to the art of the siesta, you may have to do a little progressive relaxation to calm yourself down. In the sanctuary of your room, in your bed, let your deep breaths reach and calm down every part of your body; perhaps from your toes up to your face and head.

Relax your hands. Release and give in to the delicious feeling of total surrender. Even if you can’t sleep the first time, your body will thank you for allowing it to rest in a horizontal position. You will soon get the hang of it.

Sleep for Around 30 Minutes to an Hour

The length of your siesta is important. This is meant to be a break not a full blown night’s sleep. Anything from 30 minutes to around an hour will be enough to get you through the rest of your day and not interfere with your more profound sleep when you finally settle in for the night.

It will take you a while to settle down so a whole hour will include that initial preparation phase of getting quiet and comfortable.

When You Wake Up

You don’t need to spring out of bed like a gazelle. Get up slowly and stretch out like a cat. Drink a glass of water and perhaps spray some water on your face to freshen up. It feels delightful.

I like to spray myself with a gentle rosewater toner because I enjoy the fragrance and the coolness. I complete my siesta with a nice cup of herbal tea. Perfect!

Yes, You Can Rest at Work

Since so many of us are working from home right now, this is the ideal time to take a little break in your own surroundings. You may be surprised by the fact that Google, Samsung, Mercedes Benz and others value the increased productivity that a nap provides their employees.

Social psychologist James Maas coined the term “power nap.” Perhaps you prefer to call it that rather than sleepy Siesta time? Go ahead, you can call it whatever you like as long as you use that time for yourself.

Once you get the hang of it and save that space in your day for yourself and your resting needs, you too will joyfully sing “Viva La Siesta!” to the tune of “Viva Las Vegas!”

Do you intentionally nap? How do you feel about sleeping during the day? Do you sleep less at night after an early afternoon nap? Let’s have a conversation.

There is a ton of information out there concerning osteoporosis and bone density, but many of us aren’t exactly familiar with these terms. So, let’s start with some basic definitions.

What Is Bone Density?

Bone density is a measure of the amount of calcium and other minerals in a segment of your bones. A higher mineral content indicates a higher bone density and strength. A lower mineral content indicates the onset, or probability, of osteoporosis.

What Does ‘Osteo’ Mean?

The term ‘osteo’ comes from the Greek word Osteon and refers to the bones of the body. There are many forms of osteo ailments:

• Osteoarthritis – a condition where the cartilage within the joint breaks down, causing pain and stiffness.
• Osteomalacia – the bones become soft, due to problems with the metabolism of vitamin D.
• Osteoporosis – the bones lose mass and become brittle increasing the probability of fractures.

Any of the above conditions can affect the proper functioning of the associated muscles.

Bone Is Living Tissue

As we age, the structure of bone changes and this results in loss of bone tissue. Low bone mass means bones are weaker, and this puts people at risk of breaks or fractures from a bump or fall.

Bones become less dense as we age for a number of reasons, including:

• An inactive lifestyle which can cause bone wastage.
• menopause and the decline of oestrogen triggers the loss of minerals in bone tissue.
• Over time, bones lose calcium and other minerals.

What Can I Do to Help Myself?

Here are 7 things you can do to not lose your bone mass.

• Eat a wide variety of colourful foods like fruit and vegetables which are high in vitamins and minerals.
• Keep hydrated to keep the tissue and bones in your body lubricated and healthy.
• Have your Vitamin D level checked regularly and take supplements if required.
• Weight bearing exercise can make bones stronger and help slow the rate of bone loss.
• Older people can increase muscle mass and strength through muscle strengthening activities.
• Balance and coordination exercises can help reduce the risk of falls.
• Physical activity in later life may delay the progression of osteoporosis as it slows down the rate at which bone mineral density is reduced.

The Best Way to Exercise for Bone Health

Exercise can prevent many age-related changes and help reverse damage done to muscles, bones, and joints.

There is also evidence to suggest that twisting and rotational movements that pull on muscles where the joints attach (with care) is helpful in maintaining long-term health of the joints.

It’s never too late to start living an active lifestyle and enjoy the benefits.

Research suggests that two weight training sessions a week utilising body weight and gym equipment is optimal for building strong muscles and helping maintain bone mass.

These workouts do not need to be hard or with heavy equipment. A continual regime of appropriate exercises and a healthy diet are the keys to protecting your bone health, for life.

It is important to see your doctor about your own bone health. If necessary, your doctor will refer you to an appropriate medical professional.

If you don’t know where to start with exercises that assist with gaining strength, download my free Workout Guide for a Strong Body.

Have you checked your bone density? Do you check it regularly? What trend have you noticed? What do you do to increase your bone mass and health? Please share with our community!

Braunwyn Windham-Burke’s Pearl Embellished Sunglasses on Instastories

Real Housewives of Orange County Instagram Fashion 2020

Although she may have been anxious to step inside, according to Instastories Braunwyn Windham-Burke’s Target run yesterday ended up going super smoothly — especially considering no one could recognize her in her (pretty lace) face mask and pearl embellished round sunglasses. And we’re just hoping that next time she doesn’t wear a pair of sunnies as cute (hey there’s something we never thought we’d say) so that people will continue to stay out of her way in Tar-jay.

Fashionably,

Faryn

Click Here to See Her Sold Out Quay Australia Sunglasses

Photo: @BraunwynWindhamBurke

Originally posted at: Braunwyn Windham-Burke’s Pearl Embellished Sunglasses