Category: sleep

Pinched Neck Be Gone!

Published on by Nikken

Your neck holds up your head, one of the heaviest parts of the body. Approximately 10-11 pounds (4.5-5 kg) for an average adult, this weight is from the skull and the brain, and relies on the neck muscles for support.

The neck is clinically known as the cervical spine, made up of seven flexible vertebrae. Not only does it support the heavy head, but it also protects the nerves that start from the brain and fan out to the rest of the body. Since the neck plays such a critical role in the overall function of the body, it is of utmost importance to provide it with ample support to decrease the risk of aches and pains from poor positioning during sleep. Any misalignment can strain the neck muscles, resulting in stiffness and achiness once you’re awake. It can also produce more serious issues, including nerve compression and decreased blood flow to the brain.1

How you sleep plays a role in what type of pillow is more beneficial to you. If you are a side sleeper, a firm pillow helps to keep your neck aligned with your spine. If you’re a back sleeper, a medium-firm pillow is more supportive of the natural curve of your neck. If you sleep on your stomach, you will do better with a soft, thin pillow to reduce strain on the neck.2 Most sleep experts advise against sleeping on your stomach, as it is believed to cause the most neck strain.

To keep your neck aligned with your spine, the pillow most beneficial for your sleeping position will be neither tilted upwards nor downwards. In other words, the pillow will be high enough to support your neck without angling your head up or down.3

Nikken is a pioneer in sleep technology and continues to innovate. In 2022, Nikken launched the Kenko Naturest® Makura, a partner product to the Kenko Naturest® Fit. The Fit is a topper that comes in different sizes to fit snugly on virtually any mattress, to help provide luxuriously deep sleep.

Made with the same technologies as the Fit—magnetic cocooning, soothing, calming tourmaline, and temperature-regulating Rubberthane nodules—the Kenko Naturest® Makura is unlike any other pillow. Here’s why:

The Makura (Japanese for “pillow”) is made with three removable layers. This means you can customize it to your personal needs. No matter if you’re a side, back or stomach sleeper, you can tailor the Makura to the height that provides the ergonomic support you personally need to keep your neck and spine aligned.

            1. One outer foam layer contains the Rubberthane nodules of natural latex, magnets and tourmaline. This side provides you with a firm pillow and a massaging sensation.

            2. The middle layer acts like a thin traditional pillow.

            3. The other outer layer has smooth Rubberthane without the latex nodules. It holds the magnets and tourmaline. By removing the latex nodules, this side provides a softer, cushioned pillow that still supports your head.

With the Makura, you get three pillows in one. In a household with people who sleep in different positions, the Makura can even be shared! For example, a side sleeper could use the firm side while the stomach sleeper could use the middle layer, and a back sleeper could use the medium-firm side! You won’t find anything like it elsewhere, because the Makura is exclusive to Nikken.

From now through the end of October 31, receive free ground shipping on any Makura Sleep Pack and select Kenko Sleep Products, including the Kenko Naturest® Makura—once you try this pillow, you’ll never sleep on another one again!

1,3 https://synergyrehabinc.com/neck-support-while-sleeping/

2 https://pillow.app/article/the-importance-of-pillow-support-for-neck-health-and-sleep-quality

You Can Create a Sleep Sanctuary

Published on by Nikken

Sleeping well is a challenge for many people. Often, it’s because keeping up with the demands of family, friends and work can cause a huge amount of stress. The result is that neither body nor mind can decompress enough to get a good night’s sleep.

Fortunately, there are actual steps you can take to create a “sleep sanctuary,” some place pleasant and cozy, relaxing and soothing:

1. Perhaps the most important item in a sleep sanctuary is the bed. Regardless of the type of frame you choose for your bed, the mattress is important and should suit your personal needs. Do you like firm, medium or soft? More importantly, what type of mattress suits your spine? For example, even if you prefer a soft, cushy mattress, if your spine is weak, you would probably be better off with a firm mattress, because it affords more support.

Solution: No matter what type of mattress you currently have, the Kenko Naturest® Fit is a topper that sits right under your fitted sheet, in twin, full, queen or king sizes. The Fit is made with sculptured rubberthane latex, which provides massaging effects while allowing for air circulation and ceramic reflective fibers that help regulate body temperatures. 800 gauss magnets create a magnetic field which cocoons the body for relaxation to help improve sleep. Tourmaline gives off electrons that help create calming effects when exposed to pressure, heat or motion, which is provided by your own body as it lays on top of the Fit.

2. Just as the Kenko Naturest® Fit supports your comfort, what your skin actually touches also can make a difference in how well you sleep. Choose linen that feels the most comfortable for you. Invest in natural fabrics, such as cotton, flannel, flax or even silk. Manmade fabrics do not allow air to circulate as freely and may even cause itchy or sweaty skin. Natural fabrics help regular temperatures—cools in hot months and warms in cold ones.

3. Do the breath test of your bedroom or wherever you want your sleep sanctuary to be. Inhale in and out slowly. What do you smell? Since you will be spending all night in the sleep sanctuary, you need to make sure the air is fresh. Stale or unpleasant odors are not conducive to restful sleep. If there is a window, make sure to keep it open at least for a few hours every day so the room has outside air flowing through. Indoor air often contains more contaminants than outdoor air! Dust, pet dander, pollen and odors are typically in household air. Mold, mildew and dust mites may be present. Even gases such as radon and carbon monoxide are found in measurable quantities in many homes.

Solution: Whether you have a window or not, the KenkoAir Purifier®provides multiple-stage HEPA filtration, is energy efficient and includes a deodorizing filter. It operates quietly, is ozone-free and has a negative-ion generator.

4. Many people enjoy the aroma of essential oils. Lavender and cedarwood are examples of essential oils that people choose to de-stress and relax for better sleep.

5. Is your sleep sanctuary dark? Sleep scientists agree that a cool, dark environment is ideal for sleep. You can use black out curtains or wear a sleep mask.

Solution: The Kenko Power Sleep Mask not only helps block out light like a typical eye mask. It also helps relax the entire eye area, using similar technologies to those found in the Kenko Naturest® Fit. The Power Sleep Mask is made with patented Dynaflux® magnetic technology, ceramic reflective fibers and tourmaline technology which helps produce a calming effect. When your eyes are relaxed, you have a much better chance at sleeping through the night.

6. A sleep sanctuary is for rest. Your best bet is to create an environment that is natural—you might want a few green plants, but try to limit the clutter. For example, you don’t need to keep piles of books or clothes in a sleep sanctuary. Instead, hang simple photos or art on the walls and limit the amount of unnecessary furniture or accessories. In other words, create a space that you look forward to retiring in every night!

From now through October 31st, take advantage of free ground shipping on any size Makura Sleep Pack and other select Kenko Sleep products!

Let Mother Nature Recharge Your Mind and Body this Fall

Published on by Nikken

“There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human well-being,” says Lisa Nisbet, PhD, a psychologist at Trent University in Ontario, Canada, who studies connectedness to nature. “You can boost your mood just by walking in nature, even in urban nature. And the sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature.”1

Here are a few findings from researchers focused on the healing powers of Mother Nature2:

•          Time spent in nature is linked to cognitive benefits and improvements in mood, mental health and emotional well-being.

•          Even the feeling of being connected to nature can produce similar benefits to well-being. This means regardless of how much time you spend outdoors, the feeling of connectedness to nature is already beneficial. Researchers call this feeling by a variety of names, including nature relatedness, connectedness to nature, and inclusion of nature in self.

•          Nature includes both green (land) and blue (aquatic) spaces. Both types of spaces produce benefits of well-being. Urban parks and trees also lead to positive outcomes.

Why does exposure to nature have such positive effects on the human body and mind?

•          The biophilia hypothesis argues that since our ancestors evolved in wild settings and relied on the environment for survival, we have an innate drive to connect with nature.3

•          The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels.4

•          Attention restoration theory holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention.5

 “Stress reduction and attention restoration are related,” Nisbet points out. “And because of the societal problems we’re dealing with in terms of stress, both of these theories have gotten a lot of attention from researchers.”6

There is no formula for how much time you need to spend in nature to reap the benefits of well-being. However, in Scientific Reports, Vol. 9, No. 1, 2019, a study by researchers of a representative sample of nearly 20,000 adults across the United Kingdom found people who had spent at least two recreational hours in nature during the previous week reported significantly greater health and well-being.7

In the United States, University of Chicago psychologist Marc Berman, PhD, and his student Kathryn Schertz reported in Current Directions in Psychological Science, Vol.28, No.5, 2019, that green spaces near schools promote cognitive development in children and green views near children’s homes promote self-control behaviors. Furthermore, experiments have found that being exposed to natural environments improves working memory, cognitive flexibility, and attentional control, while exposure to urban environments is linked to attention deficits.8

As urban living pervades every corner of the earth, this fall, consciously spend time in green and blue spaces, because globally, people are experiencing how empowering nature can be. And when you can’t go outdoors, picture nature in your mind and feel connected, because even that can help recharge your entire being, so you can feel good every day.

1- 8 https://www.apa.org/monitor/2020/04/nurtured-nature

Can Grounding Reduce Stress and Improve Sleep?

Published on by Nikken

The modern movement of grounding or earthing began in the early 2000s when Clinton Ober began to research the effects of grounding on the body. Since then, numerous studies and research have been conducted on the efficacy of grounding, and the results have been promising.Here are some examples1:

  1. In a 2004 study published in the Journal of Alternative and Complementary Medicine, researchers found that grounding the body during sleep can improve sleep and reduce pain and stress levels in people with chronic pain.
  2. In a 2010 study published in the Journal of Environmental and Public Health, researchers found that grounding the body can reduce inflammation in the body and improve blood flow.
  3. In a 2012 study published in the Journal of Inflammation Research, researchers found that earthing the body can reduce inflammation in the body and improve immune function.
  4. In a 2013 study published in the Journal of Alternative and Complementary Medicine, researchers found that grounding the body can reduce pain and improve mood in people with chronic pain.
  5. In a 2015 study published in the Journal of Inflammation Research, researchers found that grounding the body can reduce inflammation in the body and improve sleep quality.
  6. In a 2018 study published in the Journal of Clinical and Diagnostic Research, researchers found that earthing the body can improve balance and stability in older adults.

The Earthing Institute, a pro-grounding group, says that spending time connected to the ground can improve sleep, lower inflammation, ease stress, improve blood flow, and boost physical healing, among other things.2 

Researchers attribute many of their positive findings to the changes in cortisol levels of those who practice grounding. Results indicate that grounding during sleep reduces night-time levels of cortisol and resynchronizes cortisol hormone secretion more in alignment with the natural 24-hour circadian rhythm profile. Furthermore, subjective reporting indicates that grounding during sleep improves sleep and reduces pain and stress.3

The only true way to see if grounding can improve sleep or reduce stress for you personally is to try it for yourself. Allow your bare skin to be exposed to the elements on a daily basis, especially the earth. Consistency is key, so give yourself a few weeks or months of grounding to see some positive results!

 

1 https://www.nestacertified.com/earthing-exercises-for-improved-mental-and-physical-health/ Studies and Research on the Efficacy of Grounding or Earthing

2 https://www.webmd.com/balance/grounding-benefits

3 https://pubmed.ncbi.nlm.nih.gov/15650465/

Do You Need a Digital Detox?

Published on by Nikken

The term “detoxification” is defined as the process of removing toxic substances or qualities. In the case of a digital detox, it refers to a set period of time for an individual to stay away from the devices and social media sites that have become such an integral part of life — smartphones, computers, tablets, televisions.1 

A digital detox will vary from person to person. In fact, you may not even know you could do with a digital detox, because you are so accustomed to being constantly online, whether it’s email, playing video games, scrolling on social media, texting, checking the latest sports scores, or even just binge-watching TV.

It may be time for a digital detox if you2:

• feel the need to check your phone constantly.

• feel you’ll miss out on something if you’re not checking social media.

• feel depressed, angry or anxious after being on various social media platforms.

• panic if you can’t find your phone.

• suffer from disrupted sleep because of constant notifications.

• feel compelled to post, respond or react online.

• prefer virtual interactions rather than in-person ones.

If you decide to do a digital detox, here are some tips for unplugging3:

• First decide which behavior(s) you want to change. Is it too much time on the smartphone? Do you scan too much news? Are you posting a lot on social media or responding constantly?

• Create a plan that includes specific goals. For example, set timeframes for yourself. How much time will you allow yourself to be on your devices, assuming you are practical and will not try to go “cold turkey.” You can decide to put your phone out of reach after a certain hour at night, so you can sleep without interruptions. You can designate certain days as tech-free days.

• Give yourself a deadline to break a specific digital habit. Don’t just try to detox in a day or two. Make it a long-term commitment. To start, give yourself at least a few weeks to try the reduced digital regimen.

• Find a partner, family member or close friend to support you and provide accountability. Just as it’s sometimes helpful to find an exercise buddy, it can be encouraging to find a digital detox partner!

• Be honest with your progress. Are you replacing one digital habit for another? For example, are you spending more time on TikTok now that you decided to forego Instagram?

Doing a digital detox is about taking charge of your time and energy. It’s about being mindful and appreciative of your surroundings and the people in your life. Everyone needs to zone out sometimes, but are you empowering yourself or numbing yourself? A digital detox doesn’t mean giving up your devices, but it can help you decide where and when to focus your attention and energy.

When you do a digital detox, spend the bonus time you create for yourself by grounding—dig your feet into the grass, dirt, sand or puddle! Be aware of the changes that your digital detox has manifested. Are you sleeping better? Do you feel less stressed? Are you more productive? Are you experiencing more actual contact with friends and family? Are you feeling good every day?

1 https://www.brownhealth.org/be-well/what-digital-detox-and-do-you-need-one

2, 3 https://health.clevelandclinic.org/digital-detox

Do You Know Five Ways You Can Listen to Your Body?

Published on by Nikken

Our bodies talk to us every day but sometimes we don’t listen and miss out on some important cues that can help keep us in top physical and mental shape! To make sure you are feeling good every day, be sure to spend a little time alone with yourself and really listen to what your body is telling you.

Here are five ways you can listen to your body by asking a few questions:

1.         Do you feel rested, tired or so-so? Is your body telling you to get a good night’s sleep or do you feel energetic and ready to tackle the day? Do you need to break up your busy day with a nap? Restful sleep is an important part of feeling good every day and one aspect of practicing empowered living.

2.         How are you feeling mentally and emotionally? Are you sad and depressed, anxious or stressed out? Or do you feel calm and content? Paying attention to your state of mind can help you maintain high energy levels and to avoid a slump. Sometimes all it takes is getting up and taking a walk in the fresh air to feel stable again. Deep breathing, getting up and stretching, a few minutes of quality time with yourself—these are all simple ways to maintain your mental equilibrium.

3.         What do you like to eat and is it nutritious? Are you eating regular meals? Are you snacking in between meals when your blood sugar dips? Are you actually hungry when you eat, or are you eating mindlessly out of boredom? Do you have a good cut-off time in the evening when you stop eating until tomorrow morning? Overeating and undereating can both wreak havoc with your body and your overall mood, so are you eating more or less than usual? If you are, what is your body telling you? On the other hand, mindful eating or eating the right foods at the right times of the day—based on your personal preferences and needs—can help you feel good every day.

4.         When was the last time you exercised? Do you have a daily routine to get up and do something active? Exercise doesn’t have to be a full-out strenuous workout at the gym. It can be a brisk walk with your dog or a stroll with your toddler. It can be doing a few laps in the pool or doing chair yoga, stretching out on the mat or cleaning your kitchen. Setting aside time every day to do something active can help you feel good every day. Once you start, your body will remind you every day it’s ready for some movement.

5.         Quality time with people who are important to you is key to feeling good every day. Are you spending enough time staying connected to those you care about? Do you text or call your elderly parents? Do you text or call your adult children? Never underestimate the power of talking and laughing with someone you feel close to, whether it’s a friend, mentor or family member. It does wonders to cheer you up or you can be cheering them up!

Listening to the body means cultivating a mindful awareness of what it (you!) needs at any given moment, followed by honoring that need. This intuitive practice will help you understand and make decisions based on internal cues, rather than steamrolling past your own limits. Long-term, sustainable health comes when you listen to your body, and then respond with care, action, and compassion.1

1 https://lindywell.com/listen-to-your-body-strategies/?srsltid=AfmBOorRVWB2X-ZymDQsijV9BGE7JIWRiyMBMSmQ8zRIM26bj0Y9WTDf

Prebiotics and Probiotics Work in Synergy for Gut Health

Published on by Nikken

Everyone’s gut is semi-permeable, which means the gut allows some liquids or gases to pass through. The mucous lining of human intestines is designed to absorb water and nutrients into the bloodstream. The intestinal lining is supposed to act as a barrier to bacteria and other infectious particles inside the gut, but if the barrier does not function properly, it can allow toxins into the bloodstream.

The gut barrier function is a multi-layer system made up of a physical barrier which prevents bacteria from adhering to the intestines, and a deep functional barrier that is able to discriminate between pathogens and harmless microorganisms that may actually be beneficial. Made up of three main components—Biological barrier, immune barrier and mechanical barrier—the barriers allow essential nutrients and fluids to be absorbed while preventing harmful substances from entering the bloodstream.

Probiotics and prebiotics are two parts of food that may support gut health. Probiotics are specific living microorganisms, most often bacteria or yeast that help the body digest food or help with symptoms of certain illnesses. They are naturally found in fermented foods such as yogurt and sauerkraut.1

Probiotic supplements add to the existing supply of friendly microbes in the body. They function to fight off the less friendly or toxic microbes while also supporting the body’s immunity against infections. When working properly, probiotic supplements can help restore an imbalance or a deficit of beneficial microbes in the gut.

Prebiotics are parts of food the body doesn’t digest but that may be used by microorganisms. Prebiotics mainly are in high-fiber foods,2 which enhance the probiotics by promoting the growth of good bacteria and inhibiting the growth of harmful bacteria. In a nutshell, prebiotics augment the good work that probiotics do. When mixed, probiotics and prebiotics are called synbiotics.

The introduction of healthy bacteria to your gut may lead to some benefits, including better digestion, improved absorption of nutrients, reduced inflammation, and an increased balance between good and bad bacteria.3 On the other hand, when prebiotics help boost the growth of good bacteria, it can lead to different health benefits, such as decreasing constipation, keeping the gut lining healthy and helping with calcium absorption.4

Some tips for empowered living through smart nutrition that promotes a balanced microbiome include:

•          Maintaining a fiber-rich diet. The more types of food you eat, the more diverse your microbiome becomes. A well-rounded diet can help feed all the different species of bacteria in your GI tract.5 Try to incorporate high-fiber fruits and vegetables, such as raspberries, artichokes, beans and whole grains.

•          Sleep well. Stress levels skyrocket when you don’t get enough sleep. Stress affects the gut and the brain in negative ways, so establish a set bedtime routine and stick to it as well as you can.

•          Studies suggest that regular exercise can affect gut health in good ways, as movement promote healthy digestion and may even help increase the amount of beneficial microbes in your gut! You don’t need to run a marathon to achieve noticeable effects—even a leisurely walk daily can produce positive changes to your gut health.

•          Whether you like listening to calming music, playing an instrument, meditating or doing yoga, just choose what soothes you and do it on a regular basis. Why? Because it will prevent your stress levels from rising. High stress levels disturb gut health. Many of the microbes in your intestines can impact brain function, and too much stress threatens the balance of your microbiome,6 so prevention is best!

Try our Golden Gut Formula to support your gut health. Our special formula delivers both pre- and probiotics, and thanks to our innovative three-layer encapsulation technology, the beneficial bacteria are protected from stomach acid, ensuring they reach your intestines where they’re needed most. Our effervescent formula dissolves rapidly in liquid, bypassing the typical breakdown process of capsules and tablets, ensuring that the vital nutrients and probiotics are readily available to your gut, for maximum effectiveness.

1, 2 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065

3, 4, 5, 6 https://www.healthpartners.com/blog/prebiotic-and-probiotic/

Did You Know Fatherhood Transforms Men’s Bodies?

Published on by Nikken

Motherhood transforms women’s bodies in obvious ways, but did you know men’s bodies evolve when they become fathers? Men’s physical changes are not necessarily apparent to the human eye. Instead, they morph internally. The two main changes are hormonally and cerebrally.

The hormonal change is mainly a drop in testosterone, the male sex hormone. The drop is the male body’s way of preparing for the new role of fatherhood. According to scientists, men with lower testosterone are much more sensitive towards children. They are also more empathetic and motivated to take care of their children.1 One example given by researchers is that of different reactions to a baby crying. They found that men with lower testosterone levels, particularly fathers, are anxious when hearing a baby cry; whereas men with high testosterone levels react with irritation. By the same token, fathers exhibit more patience with daily activities, such as waiting for a parking spot.

Cerebral changes that come with fatherhood also enhance parenting abilities. The outer brain of fathers shows increases in areas that impact planning, focusing and problem-solving. Areas of the brain related to nurturing and risk detection are also activated—which is nature’s way of empowering fathers to know when their babies are safe.2 Dads become more sensitive to others’ pain, which equates to being more empathetic, especially when it comes to children.3

Women are often attributed with having naturally maternal instincts. Women are said to know instinctively what to do with babies, having gone through pregnancy, childbirth and when possible, breastfeeding. Men, on the other hand, are said to “learn” how to be a father. The biological changes that fathers undergo prove that they have naturally paternal feelings that parallel mothers’ maternal instincts. In other words, dads are gifted by nature just as moms are. The difference is that because society doesn’t proclaim it, dads need to be aware of their biological transformation, trust in it, and be confident enough to rely on their nature-given instincts.

There is even a male counterpart to post-partum depression, traditionally attributed only to new mothers. Studies show that one in 10 men experience mental health difficulties in the first six months after a baby arrives.4 This is due partly to the new dad’s expectations of himself to know the right things to do at the right times. It’s a form of self-stress. In addition, the new schedule can create chaos—no time to eat, sleep or exercise as both new parents focus on the baby. These changes in lifestyle patterns impact not only the new mom, but also the new dad. So, new fathers need to be aware of their own mental and emotional states as well as their partners’.

Childrearing experts agree that the fastest way to bond with new babies is to start interacting with them right away. Mothers who breastfeed have a distinct advantage but fathers can dive right in by participating in diaper changing, bathing, bottle-feeding and soon, playing. Talking to babies, feeding them, walking them, learning their milestones and cheering them on—it’s all part of both motherhood and fatherhood.

Nikken wishes all dads a very Happy Father’s Day this coming Sunday!

1, 2, 3 https://www.bbc.co.uk/tiny-happy-people/articles/zvnhjsg

4 https://www.bbc.co.uk/tiny-happy-people/articles/zb7svk7

How Important is Movement for Physical Well-Being?

Published on by Nikken

Most of us acknowledge that staying mobile is a necessary part of an active and empowered lifestyle. But can movement also improve overall physical well-being? In reality, movement can help us feel good every day. And best of all, it doesn’t take a gym membership or strenuous exercise—small daily movements, as long as they’re done consistently, may increase mobility and contribute to overall health.

Here’s how movement can positively impact six crucial parts of the body:

•          Muscles: More than 600 muscles in the body make up 40% of the human body’s weight. Movement helps strengthen those muscles, which help the body to maintain stability, balance and coordination.1

•          Bones: Movement helps build more durable, denser bones. Whether you choose resistance training, jogging, walking, hiking or balance training, such as Pilates and yoga, movement supports bone density.2 Movement and exercise may offer protection against osteoporosis and age-related loss of muscle mass, strength, and function, also known as sarcopenia. Improved physical function can reduce the risk of falls and likelihood of serious injury if there is a fall.3

•          Joints: Flexibility and range-of-motion are important to keep the joints functioning smoothly. Stretching and being mindful of posture and how daily tasks are performed can help increase coordination and balance.

•          Brain: Researchers have made the connection between brain power and movement. As some people age and lose mobility, their cognitive functions deteriorate as well. Daily movement helps rejuvenate the structures within the brain that are linked to cognition. In rehab facilities, even those who are wheelchair bound are provided ways to “cycle” their arms, because movement is not limited to the legs!

•          Heart: Keep the heart pumping at optimal levels by moving every day. It used to be called aerobics and now it’s cardio. Increasing your heartrate through any form of cardiovascular activity done daily can help lower blood pressure, boost levels of good cholesterol and improve blood flow (circulation).4

•          Lungs: To breathe is to live, so keeping the lungs healthy is critical to physical well-being. Movement helps the lungs to improve cardiorespiratory endurance. Walking at a brisk pace is an easy way to help the lungs. And, mindfully inhaling and exhaling deeply is a small but healthy movement in and of itself!

Movement can help you feel better, look better and live better—it’s a natural way to lift your mood and spirits, to sleep better and to connect with nature and the people around you!

1, 2 https://medschool.cuanschutz.edu/fitness/blog/blogs-just-move–the-six-benefits-of-everyday-movement

3 https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity

4 https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important-for-health-and-wellbeing

Do You Practice Empowered Living?

Published on by Nikken

At Nikken, our mission is to empower individuals with the means to create a naturally healthy life while reaching financial stability. We believe the key to physical, mental and financial well-being is “empowered living.”

Empowered living entails making good choices and decisions and then taking action. Doing so consistently and mindfully leads to personal growth and prosperity. The next step is to contribute positively to local communities, then to society at large. Empowered living is a pathway for individuals to connect not only to their immediate environments but also to the world.

Achieve a balanced lifestyle that is full of vitality with empowered living. Put in the simplest terms, our ongoing goal is to feel good every day. We believe feeling good every day is attainable with these five key principles:

•          Enhance your mindset.

•          Boost your vitality.

•          Strengthen your relationships.

•          Make a contribution and serve others.

•          Diversify your sources of income.

These principles are akin to living with purpose. In Japanese, “ikigai” actually means living with purpose. To know our purpose in order to be of value to families and communities, we must know what fulfills us and gives us joy, and then to pursue it.

Here are 10 behaviors to put into motion for ikigai or empowered living:

1.         Awaken your consciousness. Increase your level of awareness to improve your lifestyle. Be open to learning new things.

2.         Connect with your purpose: Understand and pursue the meaning and value you bring to your life.

3.         Choose joy: Choose to be happy and savor each moment. Be grateful.

4.         Move your body: Incorporate activities that motivate you to move naturally, every day. Stay active in one way or another. Get in shape and stay in shape.

5.         Recharge your batteries: Increase energy levels by ensuring restful sleep, connecting with nature and breathing consciously. When you increase your vital energy, you naturally decrease stress.

6.         Practice smart hydration: Consume pure, high-quality water.

7.         Practice smart nutrition: Eat natural, organic and nutritious foods. Don’t eat too much, leave a little room for optimal digestion!

8          Nurture your relationships: Foster love, shared goals, mutual support and connection. Surround yourself with friends and positive thinkers.

9.         Transform your environment: Connect with communities, understand their needs and offer help.

10.       Diversify your finances: Explore various income sources and manage your finances wisely.

Empowered living means consciously living your best life, one day at a time, resulting in not just a long life, but a well-lived life of purpose and meaning.