Live Life. Well. ~ Drink water!

I know we hear this all the time, but really, drink more water!  Do not overlook the simplicity of drinking water for it’s health benefits.


Tips for helping to increase water intake:

woman drinking water

1) If you do not like drinking water – change the water you are drinking. It may be that you are drinking dead, flat water. Clean water is good – but often water that has been cleaned well also is stripped of it’s nutrients. Find a water that has a good mineral and nutrient content and also has a good pH balance. The optimal range for pH is typically considered to be in the range of 6.5 to 8.0


2) Drink infused water – Any fruit can make drinking water more enjoyable, however, lemon is an exceptional additive to water because when it is fully metabolized it helps to create an alkalized environment in the body – which is supremely healthy!


Taking care of ourselves, for most people comes as a struggle 🙂 But let me assure you it is an essential component for good health and feelings of well-being.


Remember once you start making yourself a priority, you will realize how much more you can do for others. It’s a “win-win” as they say… So start making yourself a priority today! You are worth it!


To YOUR health and well-being!

Increase Your Immune System And Conquer Stress



One thing that seems to be extremely important to health and well being is SLEEP.  I know we talked about one way to get to sleep more easily last week, but I think that it is worth looking at again.  Remember, that lack of sleep exponentially reduces the body’s ability to fight of sickness and disease, and creates stress in the body.


What can you do to sleep better?


    1.  Exercise regularly. This is extremely important! Studies show that at least 150 minutes of exercise per week dramatically help with sleep issues! That’s literally only 20 minutes per day or 40 minutes every other day YOU can do this! 🙂 Do try to have your exercise finished up to at least 3 hours before bedtime or you it may be to stimulating for sleeping.
    2. Limit caffeine, alcohol, and nicotine close to bedtime. These products have all been shown to interfere with sleep quality.
    3. If you need a nap keep them to 20 -30 minutes. This will help to maintain alertness during the day without disrupting your night time sleeping hours.
    4. Avoid eating late in the evening. Eating late at night will cause the digestive system to be working while you are trying to sleep, this could disrupt your sleep and keep you awake.
    5. Create a routine for your evening leading up to bedtime. Take 10 to 30 minutes at night to do some deep breathing. Keep a regular bedtime schedule, even on weekends. And lower lighting in home.
    6. Unplug from the electronics The small amounts of light from these devices pass through the retina into a part of the hypothalamus (the area of the brain that controls sleep activities) and delay the release of the sleep-inducing hormone, melatonin. (web MD)
    7. Make sure your bed is used only for bedtime activities. NO studying or working in bed. This is counter-intuitive and programs the body to get ready to work


Live Life. Well.™


Yours in health,

Lavonne & Cherokee
Hands of Mercy Massage, PLLC


Are you sleeping?


So many people, including myself, find drifting off to sleep every night a real struggle, and yet we know good sleep is essential for health and well-being!


Studies show that good sleep helps to fight many major diseases, diminish symptoms of pain, help with clarity of thought and has a hostof other wonderful benefits. Knowing the many benefits of good sleep, I thought you might like to try these breathing exercises 🙂


Relax and enjoy the following steps:


Step 1 – Relax your body gently in a seated position, or if you are ready for sleep simply lie flat in a comfortable position on your bed.
Step 2 – With a gentle controlled breath begin a long deep breath through your nostrils. This breath should be from 4 to 7 seconds long. Hold this breath for a few seconds.


Step 3 – Release your breath with the same gentle control until there is no more breath in your diaphragm. This exhale breath will be longer than the inhale breath and should last from 6-11 seconds.


Practicing controlled breathing for health and well-being is as ancient as the intuitive healing arts of India and as new as the sciences of the west!  Best of all it is simple, EASY and free!


Simply start with 5 minutes and build up to 10 minutes every evening and don’t give up! I hope this practice helps you as much as it has helped me.
Live Life. Well.™


Yours in health,


Lavonne & Cherokee

Hands of Mercy Massage, PLLC