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Nutrition plays a big part in sleep. More fruits and vegetables, legumes, grains, fish in the diet helps sleep by supplying melatonin. Increases supply of the essential amino acid tryptophan. This includes dairy foods. Tryptophan is a precursor of serotonin which converts into melatonin. This needs to be eaten with high fibre diet as a legume or  grain so it is digested properly. Lower inflammation levels improve sleep quality and plant based foods lower inflammation. High fibre helps as a healthy gut is beneficial for sleep. 

Consistent eating times, separation between day and night so that the biggest calories are taken earlier in the day with a good breakfast in the bright daylight hours, and the night meal taken early a few hours before sleep. This sends signals that the body is winding down to sleep and get the body ready to sleep.

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Good advice on how to get good sleep at night and a good nights rest. Set a good sleep routine that is relaxing, avoid work in the bedroom, a shower at night helps, create visual separation between work thoughts and sleep time, keep bedroom cool dark and quiet. Do not look at the clock at night. No food in middle of the night, if you wake up read a relaxing book for a bit, and fall back to sleep again.

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Only occasional use of Melatonin for a few weeks is suggested. Other ways to go to sleep and reducing anxiety work better say health experts. Chamomile tea, exercise earlier in the day, outdoor activities, regular sleep hours and turning off bright lights, yoga, can be better ways to get a good nights sleep.

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How gratitude and giving thanks helps in getting a good nights sleep, reduce depressing thoughts and builds a positive thought environment. 

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This Guardian report gives a discussion with Austin based Dr. Attia of Early Medical and ways to ensure healthspan- adopting healthy patterns of living including food and exercize, sleep, that start at an early age. The approach is that prevention should be the best way to tackle health issues that can develop later in life and the time for that is early, right now. Most of it is well established based on exercizing well, and weight exercize routine for strengthening muscle. It could just as easily include yoga or pilates, and sports. Nutrition plays an equally important part.

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Take a nice break at any time of the day or at night with this wonderful view of the autumn leaves and tents at 2100 metres in the northern Alps of Japan, in Nagano Prefecture. It will do you a world of good during the long days of fatigue in the pandemic. Among campers are coworkers, and a man who wanted to sleep in a tent with his small daugher age 5. For each day, during 72 hours in the northern Alps of Japan, NHK Television online spent time with campers with their little lights for the colored tents under amazing starry skies. The spirit of the little girl age 5 cannot fail to make us fell young and spirited again. The autumn leaves and sky give a sense of life outdoors reviving spirits at this time of being stuck indoors for long periods during the coronavirus.

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What is the one thing experts say is most beneficial for health? Improving our minds by building self-awareness. Understanding your feelings, motivations and behaviours in more depth, enables us to make better choices. To do this try journaling, meditating, practicing mindfulness or simply making time for self-reflection at the end of the day.

In doing this also pay attention to diversity in eating plant based foods for as many as 30 plant based foods, incorporating different exercize routines that get you motivated and happy, and get a good seven or eight hours of sleep, say these experts in health and nutrition.

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WHO estimates $1 trillion in costs from mental health issues, from depression and anxiety disorders each year in the lost productivity for the global economy. The cost of mental health productivity loss is huge. Here a knowledgeable researcher and expert tells us that psychological avoidance makes things worse. If we are trying to squash discomfort hastily we are avoiding. It becomes a crutch says Luanna Marques, author of several books and a physician at Massachusetts General Hospital, a crutch that rather than alleviate anxiety exacerbates it. Understanding the patterns of avoidance its process is the first step. Science induced ways can help us sort this out. Reacting only makes things worse, it fuels the fire leading to even more problems like operating a pressure cooker without a valve. Replying hastily to an email that upsets us or raise our voices without considering the consequences. Retreating is an act of moving away or pulling back from anxiety inducing situations. This only tends to increase anxiety as the underlying situation is still there. Then there is Remaining which is sticking to the status quo to avoid the discomfort of change, such as clinging to a job or a relationship even when we know it is not good for us. Marques suggests three science based methods to fight all this, and fight psychological avoidance the powerful enemy. First Shifting by checking in with our thoughts, particularly when anxiety comes knocking. In these moments we often have black and white distorted thoughts when we are telling ourselves something is such and such. Shifting is taking off the dark, monochrome glasses and seeing the world in color again, says Marques. She asks one to challenge your thoughts, clean out your lenses. One says- I have a lot to bring to relationships, I have had successful relationships in the past. One can now sleep better at night and set you on a journey to follow what matters most to us. The opposite of avoiding she says is Approaching, which is not charging at your fears head-on, but taking a step that feels manageable. One asks oneself what is one small step I can take towards my fears and anxiety to overcome avoidance. Even the smallest step can rewire our brain. Aligning is living a values driven life, says Marques. The daily actions now align with what matters most to us- our values in life. In intense anxiety emotions not values dictate our actions. To lead a values driven life we need to first identify with our values, for health, family, work, or anything else. Then we dedicate time and effort to our values. In conclusion it is not about being fearless , but about not letting fear dictate our lives, says Marques in this excellent approach she has given. ...

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This discussion on reinventing oneself to try a second career at age 50 or 60 after years spent working on professional careers shows the nature of this road. Much of it involves doing something creative, something that is fulfilling and not boring, and often this involves giving of one's creative potential doing good and giving back. It is a bumpy road though and most people do not realize that it involves trial and error and finding the right kind of work or activity of interest and aptitude. Most of what is written makes it look easy and glamorous, yet it involves slogging through obstacles, carrying a level of humility with you, and working with young people. Sociologist Sara Lawrence-Lightfoot in her book "The Third Chapter" describes the period that follows as an intermission which is marked by some chaotic experiments, to withstand emotion of being unstructured as if on a boat in high seas without navigational devices. Psychologist John Kounos says it is more important to get more sleep and dream take walks in nature, an do any activity that is fun, allow the mind to wander about in unknown ways. Here it is the heart and intutition that speaks and from which one derives inspiration, not the brain and intellect, say others who have tried to chart new paths that have provided major contributions to science, technology and fields related to public service. It is a kind of problem solving in which there is little room for the ego because of the ever winding road. ...

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The NYT's Kristof gives this exceptional report on the use of cancer causing chemicals all around us in many consumer products. With the increased use of chemicals has come the tripling of asthma rates in the last 25 years, leukemia up by 1% a year, increasing obesity, and breast cancer rates increasing from 1% in 1975 to 12% today with only some of it from better detection. Doctors at the Mt. Sinai School of Medicine in New York, say American girls who had puberty at the age of 17 in 1800, now have puberty at the age of 14, even 12. Earlier menstrual cycles increase the risk of breast cancer because of increased exposure to estrogen. Studies show exposure to pesticides, PCB's and other cancer causing chemicals increase the risk of cancer, and a link to early puberty. Asian women moving to the U.S. are also experiencing higher rates of breast cancer as they move to societies with higher use of chemicals in daily life, say experts at Mt. Sinai. Poor eating habits and lifestyles with less exercize are also to blame, but chemicals also play a role. Americans are moving towards shunning packaged processed foods for fresh food in their diet, and more are learning the benefits of regular exercize, but the same degree of public awareness is lacking for the extensive use of chemicals in our consumer society. In other societies around the world that are copying us such as in China, India and Brazil, the situation is even worse, with the spread of a reckless idea that modernization requires jettisoning health safety concerns. Even a simple pizza box has PFAC's chemicals made to make the box resistant to grease. In 2015 where products are labeled environmentally friendly by large companies to attract buyers and build the right image in the minds of consumers, consumers asking questions and making better choices make a difference by offering a seal of approval. Carpets have chemicals, and most disposable plastic containers contain chemicals that could seep into the food if heated. The use of plastic containers and microwaves is common practice in todays society, where less cooking is done on the stove than in the period before 1960. The sheer size of the chemicals developed since 1950 is staggering- more than 80,000 chemicals according to the Children's Environmental Health Center at Mt. Sinai. And this Center says less than 20% have been tested for toxicity. ...

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News on several fronts in June 2009. On housing, a month to month improvement but still stuggling compared to a year ago levels. The Commerce Department said that an increase in multifamily units led to housing starts jumping 17% in May from April to a 532,000 annual rate. Compared to ayear ago level housing starts was down 45% from May 2008. There were 10 times more homes for sale in April as sold that month, with the typical ratio at 6. With layoff, tight credit and rising mortgage rates laying aheavy hand on these markets, even as developers cut prices deeply to clear unsold homes. On Manufacturing. Industrial production fell 1.1% in May from April, according to the Federal Reserve. Capacity utilization fell to 68.3%. See the graph for the steep drop for auto and auto parts manufacturing. On inflation. The producer price index showed its largest decline in 60 years, according to a Labor Department report. The PPI was down 5% from one year ago, the biggest decline since 1949. It went up from April to May by 0.2%. Part of this was rising oil prices. The core PPI which excludes food and energy dropped 0.1% in May from April. Rising oil prices, a falling US dollar and stabilization in the economy are reducing defaltion risk. At the same time the sign that inflation is not taking root are clearly evident in the slack that is building up with the drop in the capacity utilization rate to 68%, and further declines expected as the auto industry shrinks in 2009, with the huge overcapacity worldwide in that industry. ...

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For passengers air travel nowadays is travelling on planes that are often totally booked. This is because airlines are cutting flights. And with fewer passengers after the economic crisis hit, airlines are having a difficult time cutting flights enough to meet the continuing drop in the number of passengers. Before the crisis business and international travel was a good source of revenue, now this is fading as there is more competition on transatlantic routes with about 50 airlines offering flights between US cities and European cities. The liberalization of air travel between the two continents with the 2007 "open skies" agreement is keeping downward pressure on prices. The International Air Transport Association says the number of passengers travelling on business and first class tickets between N. America and Europe was down 18.4% in April 2009, compared with same month in 2008. Traffic between N. America and Asia was down 26%, for the same period. This is hitting Lufthansa ansd KLM-Air France hard, but is helping Easyjet, Ryanair, and Air Berlin. As demand drops airlines will continue to cut capacity, and this will be done by cutting the number of flights on a route and using smaller planes. After all this capacity cutting takes place by September, OAG Aviation estimates that the seats on domestic flights will drop to 66.5 million from a peak of 84 million in 2001, a drop of 21%. Some airlines which rely less on corporate travellers will not see as steep a drop. These airlines are Southwest, JetBlue and AirTran. Airlines that may not survive the effects of the economic crisis, with tight credit and drop in air travel, and volatile oil prices, are United Airlines and US Airways. United relied heavily on corporate and trans-Pacific fliers before the economic crisis. Fitrch Ratings cites this in reducing the credit rating for United to junk status, as well as the heavy debt maturities in 2009 and 2010. In June 2009 United raised $175 million by issuing new debt, but at an interest rate of 17%. At US Airways the combined airline with America West after a$1.5 billion merger is struggling. It has the thinnest cash position of any airline according to a Morningstar research analyst, and may need further borrowing to meet debt payments. With all assets already mortgaged US Airways may have little borrowing capability left....

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A reminder from a veteran of investing about the enthusiasm and euphoria of Mr. Market, the term Benjamin Graham, author of the Intelligent Investor, used to describe the collective emotions of the people in the market during times of overoptimism when prices of shares have overextended and are overpriced. Graham warned of Mr Market in 1945, 1959, and in 1971, each time the market swooned and faltered. Zweig of the WSJ, points out data from Robert Shiller of Yale, the price/earnings ratio of the S&P 500 index jumping from 13.1 to 15.5 since March 2009, in 3 months. Ofcourse, this required aspecial disposition. Being well read and immersed in literature, mathematics and philosophy, helps to view things "from the standpoint of eternity, rather than day to day." And having a sense of detachment, a "certain aloofness," and "unruffled serenity." Graham mentions his internal equipment, his "embracing stoicism as a gospel sent to him from heaven." So Zweig again reminds investors on behalf of Graham as it were, and cautions about the mood swings ocurring lately from despair to a sudden optimism, which he describes as an insecure and desperate need to believe that things have taken a new turn when on closer examination things have only been papered over. Actually when one looks closely the credit tightening has eased by resolute action from the Fed and the Treasury and the Obama administration. But the underlying problem behind toxic mortgage securities remains at large. Private equity is being relied on to fix this problem in agovernment private partnership but no sigificant dent has been made in the toxic securities. Banks have made profits for one quarter, the outlook has improved and bank stock prices got a boost, but underlying problems remain. The loss in GDP this first quarter of 2009 compared to the prior year is 6% which is much better than the the 15-16 % drop in Germany and Japan, and 21% in Mexico. And the steep drops in unemployment are moderating. But large numbers of foreclosures continue with no dent in this in sight. And stimulus expenditures are only slowly trickling through, see the link to this. And the situation can only be described as improving but fragile....

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The political warfare between the two parties Republicans and Democrats complicates help to the automakers being released from the TARP $700 billion by Bush in the months before January transfer to the President elect. Bush is purported to want the Democrats to support the Columbia trade agreement which Obama vigorously opposes on the grounds of violence against union workers in Columbia. Complicating the situation further Obama and environmentalists including Al Gore wnat to see the auto industry help in the light of promoting energy conservation and environmental goals, whereas the industry and the unions and their Michigan supporters like Rep. Dingell and others want to see the aid given without any strings attached. This leaves the danger that both sides may be caught in a situation they could not control, the Bush people with a outgoing President who is struggling to preserve something of his legacy amid dismal ratings, and the Obama people without the experience to handle a situation such as this which is getting increasingly complicated. See the editorial pages of the WSJ on November 10 which said government help should only be given if the current management and board are replaced with new management and board, suggesting government receivership for GM. The management and board of GM which have hung onto their jobs through thick and thin are not likely to volunteer for a change. And the public perception is that the automakers management is responsible for this mess having dragged their feet all the way and used lobbyists to delay having to make the fuel efficient automobiles customers want. And another intractable factor that remains in the background is the collapsing sales of automakers which if it continues would require even bigger amount of government aid to keep operations running and pay workers way beyond the $50 billion that is being discussed, almost unrestricted help. In the meantime the Center for Automotive Research athink tank based in Michigan says about 3 million jobs depend directly of indirectly on the automotive industry and suppliers and services and goods providers to autoworkers. At the rate things are going a further deterioration in the conditions of the industry and further sales losses look likely, and GM's share price has already been placed at zero value by auto analysts at Deutsche Bank. It may well turn out that no one is in control and as the situation lurches from crisis to crisis, both the outgoing and incoming administration might find events happening in rapid fire mode one after another may take GM' s share price down close to zero before any solutions are found to an impasse and action taken. This happened with Lehman Brothers where in the end the failure of Fuld to take decisive and correct action early led to a collapse which the Fed and Treasury let happen. The danger to the economy is that when the story of these events is written years hence it may be recorded that very liitle action was taken to prevent foreclosures and action taken was not taken early or decisively. And individuals like Fuld at Lehman in October and Waggoner at GM in November failed to provide the leadership in the months and years leading into the crisis, leading to its steep and worsening nature on the credit front and on the auto front. ...

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It is very important at this time of the global pandemic not to be hard on yourself. It is best to have a positive mindset and to think positive. It is important to always be kind to yourself. This is the advice from experts in good mental health. Other advice- 1. The old advice of counting your blessings each day in the morning when we wake up or when we go to sleep is more true today than ever. 2. Staying in the present. Doing 10 or more minutes of meditation in the morning. Yoga teaches one to meditate in the early morning hours so if you are up early try this. Try sitting and place a candle light that you can concentrate on. Simply repeating OM with deep inhalations is suggested in the Mundaka Upanishad, the highly venerated book from yoga. If you want to read about it try searching for Swami Sivananda on Kindle. The Sivananda Companion to Meditation can be downloaded on Kindle from Sivananda Yoga Vedanta Centre. 3.  Thinking of the needs of others and less of one's own- as it says here experts have found that we are happier when we think of the needs of others. The self focus today is simply the wrong way of going about the task of pursuit of happiness.  4. Don't overwork. Studies show the German idea of Fierabend works that is of breaking off the work day at 5 pm, then doing something completely different, going out for a bike ride, a walk outside, cooking, friendly conversation, relaxation, exercize, hobbies. ...

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The situation in Boise, Idaho. Home to many electronics and high tech companies like Micron Technology, Boise has weathered many downturns with unemployment rates well below the national average. This time things are not looking at all like previous downturns, as the unemployment rate in Boise climbed to 6% from 2.7%- it has already approached the national average of 6.7%, and is climbing. This suggests that high tech is also being affected seriously. Unemployment is expected to reach 8% in 2010, about the same as the national average forecast according to Moody's Economy.com. Goldman Sachs forecast is for the 2009 savings rate to be between 6% to 10% by 2009. Families like the Capps and Muirs that have young children or children in teenage years, are now serious savers, as profiled in this description. Down to getting their meat from a calf grown on a family farm in the Rocky mountain region where Boise is located, cutting their own wood in the mountains, buying 11 dozen eggs and freezing the insides of the eggs, buying on deals like $8 winter coats at Old Navy's store, bulk purchases of sugar and staples, growing and canning vegetables, handcrotcheting hats and scarfs for sale on Craigslist and local bazaars. All this from Mrs and Mr Muir including starting a Moneysavers Club, an email group of 30 people. The Muirs are a young family with their first child 5 years ago, who have stable employment, with Mr Muir working as a grape researcher for the state Dept of Agriculture, and his wife a dental assistant. But having taken 2 mortgages to buy their $144,000 home because they could not afford the 20% down payment. The wife's 401K of $3000 going for insulation and fence , and the husband's 401 K savings down to $13,000- reduced to half by the stock market. Suggesting poor decisions on housing debt with low savings for a couple in their thirties. The Capp couple in its forties has also low savings, having $40,000 in student loans, and credit card debt of $11,000 just paid off by using the $10,000 severance package for Mr Capp. The Capps are economizing on everything from skiing to using washable rags instead of paper towels. He worked as a field service engineer for Electroglass, a semiconductor equipment manufacturer based in San Jose which fired two thirds of its field service engineers, including Capp. They also used a $25,000 line of credit on their home to buy a used Toyota 4Runner. Considering their economizing skills, their responding to the downturn by paring down debt as quickly as possible, the information of Mrs Muir's skills at saving, the Capps continuing to use their 253,000 miles Toyota Corolla- these are families that were not crazy spenders, but just families that did not take saving seriously. The Capps made $65,000 from Mr Capps salary and $10,000 from Mrs Capps work at a mental health clinic (after getting a BS in psychology), yet their $2700 in savings suggests no effort was made to save for a rainy day. What this saving and economizing means is that restaurants are closing in large numbers in Boise. Retail stores, including electronics and clothing, are shuttering, All this is leading to higher unemployment, leading to saving measures like those used by the Capps and the Muirs. Meanwhile the numbers for savings accounts at Home Federal Bancorp in Boise, Idaho, a $725 million bank with 15 area branches, shows savings accounts up 26% in December from the previous year. And says the banks consumer banking head, the balances are increasing even as the unemployment rate is going up. Which suggests that Rodriguez and Goldman Sachs may be right (seee link) that the savings rate may reach 10%, and even higher, from what is happening in Boise. Views on currency valuation and the dollar as indicated in the analysis of the article about Rodriguez /Grantham/Scheiff, WSJ, January 2, 2009, may have to be separated from the analysis of what is happening in savings, as the weakening of the dollar relates also to the weakening of other economies and currencies. This steep upturn in saving is likely to affect Chinese exports severely and the Chinese economy. This also affect the German economy, as China imports less from Germany, especially its midsized manufacturers. See links. What is happening on saving, on the other hand, is very real, and happening before our very eyes....

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Two thirds of Americans are becoming pessimistic about the economy. This is one of the results of a Wall Street Journal/NBC poll. This is up from 53% in January. Voters are losing confidence in the idea that the Democrats can come up with better solutions than the Republicans. Only 24% of those polled have positive feelings for the Republican party, with Democrats doing only slightly better. Democratic pollster, Peter Hart- who along with Republican pollster Bill McInturff conducted the survey- calls it the JetBlue election. This description is from the JetBlue flight attendent who ran from the plane after exiting through an emergency chute. There is a sense of severe discomfort and looking for the exit, he says. With 6 in 10 of those polled expressing a loss of confidence in the policies of the Obama administration to improve the economy, including 83% of independents, and a quarter of Democrats. The situation has deteriorated on the confidence level with the war in Afghanistan as well. 68% of those polled say they are less confident now that the war in Afghanistan can be brought to a successful conclusion....

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A shift in priorities away from focussing on high growth to lower sustainable growth was announced by China's premier Wen Jiabao at the National People's Congress, China's parliament, in March 2012. This shift will reduce investment in infrastructure, power generation and exports, which will affect the level of imports of commodities from commodity producing nations in the Middle East, Australia, Canada and Brazil. It should increase imports of software, computers, entertainment, tourism and high tech goods from the U.S. and Europe. Chinese leaders have said they would make this kind of shift for some years now but growth has consistently increased more than the target rate, and domestic consumption as a percentage of the economy has actually decreased in the last decade. Now 9-10% growth rates may be a thing of the past and the target of 7.5% set this year may be actually closer to the real figure. The Chinese leaders have belatedly realized the need to make these changes now because slowing markets in Europe -which is seeing declining growth and high unemployment- and in the U.S., make the issue impossible to avoid. Wen told the Congress: "Accelerating the transformation of the pattern of economc development... is both a long term task and our most pressing task at present... Domestically it has become more urgent but also more difficult... to alleviate the problem of unbalanced, uncoordinated and unsustainable development." This is his way of saying that its unavoidable and better to start in earnest now, and at the same time recognizing the resistance to change from the stateowned companies and the other interests who have benefitted from surging growth, and now occupy a central role in the power structure. An opinion article in the People's Daily, China's official newspaper, said: "imperfect reforms are to be preferred to a crisis caused by no reforms." The World Bank's president Zoellick is respected by the Chinese leaders. He also urged them to make changes now. The recent report of the DRC, China's planning research arm, and the World Bank, also laid out the new direction away from a focus on infrastructure to domestic consumption. The fear is sudden deceleration in the absence of policy action. The impact of this will be negative for commodities over time, leading to slower growth in Australia, Brazil, and Canada. It should boost imports from Europe and the U.S. of high tech, consumer, pharmaceutical goods over time....

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Michael Getler describes the missed opportunity under President Obama for using one of America's most talented diplomats to engineer a peace agreement between the warring factions in Afghanistan- the U.S., the Pakistan army, the ISI and its support in the army, the Taliban, and the other parties such as the Haqqani faction and the Afghan government of Karzai. Holbrooke had used his experience for another President, with the same force of his larger than life personality, when he helped bring about the Dayton Accords in a similiar area of stubborn ethnic strife. Could Obama have tapped Holbrooke's skills and set aside the distractions of his personality as coming from an American with unique gifts, talent and achievement, is the question Getler asks. And is this a comment on the nature of the Obama Presidency and America's poorly invested hopes.