5 Easy Ways to Create a DIY Sleep Sanctuary

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

5 Ways to Transform Your Bedroom into a Sleep Sanctuary

The average person will sleep for nearly 230,000 hours over the course of their life (assuming they get 8 hours of rest each night).

These hours’ amount to approximately ⅓ of your lifetime, so why not create the perfect sleep sanctuary to make your sleep as restful and relaxing as possible?

Not only is a cozy, comfortable sleep sanctuary something to look forward to at the end of the day, but since your body does most of its repair and regeneration while you’re asleep, it can also benefit your health in numerous ways. 

From hormonal balance, reduced cravings for junk food, stress relief – and even natural weight loss – the benefits of restful sleep can be felt physically and emotionally. And improving the quality of your sleep by creating a sleep sanctuary may also help accelerate your health goals.

What Is a Sleep Sanctuary?

A sleep sanctuary is a comfortable environment that promotes restful sleep for better health. The purpose of creating a sleep sanctuary is to remove distractions from your bedroom that interfere with proper sleep, as well as to improve sleep quality with materials that produce a tranquil, “chillaxed” vibe.

A sleep sanctuary involves more than just good sleep hygiene. While it’s important to avoid factors that prevent you from falling asleep at night (such as scrolling through social media and being stimulated by the blue light from your iPhone), a sleep sanctuary should also be a place that allows you to decompress and feel at ease as you enter your slumber. A sleep sanctuary is your own dark, quiet, cool place to decompress at night.

Here’s how to transform your bedroom into a sleep sanctuary in five easy steps. By optimizing your sleep environment, not only will you wake up feeling more energized and refreshed, but you’ll begin to notice the physical and mental benefits that naturally come with adequate sleep – such as increased mental focus, concentration, and a stronger immune system.

Here’s how to transform your bedroom into a DIY sleep sanctuary and reap the rewards of at-home R&R.

5 Ways to Create a DIY Sleep Sanctuary

1. Create White Noise

Falling asleep to Netflix or an audiobook may seem harmless, but even the slightest level of noise can prevent you from entering the two deepest stages of sleep: non-REM sleep and REM sleep.

REM sleep (or rapid eye movement sleep) is known for being the deepest stage of sleep when we dream, but entering this state is also when our cells repair, regenerate, and restore the function of the mind and body. Our bodies also require adequate sleep for detoxification.

While some noises are easy to control and minimize, others are not. If you live in an area with barking dogs, the sound of sirens and traffic, or the snoring from a significant other, a fan or air conditioner is an easy and inexpensive way to create the white noise that can mask these sounds without disturbing your sleep.

Another way to easily drown out noise is with a white noise sleep machine or app, which can promote a longer, deeper sleep – even if you don’t have any noise to drown out. Most white noise machines allow you to fall asleep to the soothing sound of waterfalls and raindrops, making your bedroom instantly feel sanctuary-esque.

2. Dim The Lights

A sleep sanctuary should have minimal light exposure, which can be achieved by using blackout shades, thicker curtains, or even by wearing a sleep mask.

Light sends signals to your body that it’s daytime (aka time to stay awake), which can suppress melatonin production. Melatonin is the hormone that regulates your sleep and wake cycle, and the less melatonin your body produces, the harder it can be for you to fall asleep at night.  Keep your bedroom dark, as light can suppress melatonin production.

Blackout shades can help prevent natural daylight from creeping in, but there may be other light sources impacting your sleep that you wouldn’t initially think of – such as the glow from your alarm clock or night light.

Studies have also shown the blue light from electronics such as tablets, laptops and smartphones suppresses melatonin production more than any other light source, so be sure to put those bad boys away at least 2 hours before bedtime. Which brings me to the next step…

3. “Coat Check” Electronics at the Door

Aside from being a source of melatonin-blocking blue light, electronics can also be a source of mental stimulation, and in some cases, unnecessary stress (I’m talking about you, social media).

Reading about a distressing event in the news, or seeing something disturbing in your news feed before your head hits the pillow, isn’t exactly effective for winding down – neither is online shopping nor getting lost in the visual vortex that is Instagram.

Your sleep sanctuary should have an “electronics-check” policy at the door so you can focus on relaxing before bed without any distractions. If you can’t fall asleep right away, resist the urge to grab your phone. Try meditating, practice a few yoga poses, or skim through a magazine or paperback book instead.

4. Ramp Up the Comfort

I don’t know about you, but when I think of a sanctuary, I automatically think of comfort. Since we spend hundreds of thousands of hours sleeping, it’s worth investing in a little comfort to make our sleep as enjoyable and relaxing as possible.

A few ways to give your sleep sanctuary a “comfort” makeover include replacing your mattress (some believe Tempur-Pedic mattresses and memory foam can help alleviate back pain) and choosing a pillow that properly supports your neck and forms to your head (whether you prefer soft or firm is up to you).

You may also want to switch your sheets and blankets to a different type of fabric. For example, bamboo fabric is not only soft and comfortable, but is said to have hypoallergenic, antimicrobial and antibacterial properties. 

Even adding a simple, soft rug next to your bed can bring a sense of comfort.  Need a cozier bed? Try bamboo fabric sheets for its hypoallergenic properties.

Lastly, don’t forget about temperature when it comes to creating a comfortable environment. Studies suggest heat interferes with REM sleep and may cause sleep disturbances, which is why cooler temperatures (with blankets, if needed) are recommended for restful sleep.

5. Create Your Own Oasis

As mentioned above, your sleep sanctuary should be a place you can enter and feel relaxed (which is why it should also be used only for the purpose of sleeping). For this reason, it’s important to remove anything in your sanctuary that may cause stress or make it feel like a multi-purpose room – for example, bills, loose papers or textbooks.

If you have a desk in your room, it’s a good idea to move it to another area in your home to prevent these items from accumulating in your sleep space.

In fact, one of the best steps to start building a sleep sanctuary is to declutter your bedroom. Some research suggests physical clutter can cause feelings of being overwhelmed, which elevates stress hormones such as cortisol.

Although it may sound extreme for clutter to have such an impact on your health, elevated cortisol levels are linked to anxiety and restlessness, which can prevent you from being able to fall asleep (which further increases stress levels).

A few other ways to make your sleep sanctuary a relaxation haven include creating a yoga and meditation corner and lighting a few candles or incense before bed (just don’t forget to blow them out before you doze off).

You may also want to experiment with essential oils and aromatherapy. Certain oils, such as lavender, may have stress relieving, sleep-inducing properties, while ylang ylang may help relieve insomnia. Try creating a sleep sanctuary with candles, soothing colors, and an oil diffuser.

Changing the decor in your room to softer expressions, such as soothing paintings with pastels or watercolors (rather than dark, dramatic colors), can also make a big difference when it comes to creating a more relaxed vibe.

How you design your sleep sanctuary is entirely up to you, but most importantly: make sure it’s a space that’s your own and feels comfortable to you.

Want to look for more ways to create a DIY sleep sanctuary? Watch this video – BEDROOM HACKS | Make Your Bedroom Cozy AF on a Budget

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Meditate in 5 Very Sustainable Simple Steps

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Meditation has numerous benefits, but it’s hard to make it part of your routine. Find out how to meditate and also how to stick with the practice.

Modern life has plenty of comfort and convenience, but it’s also stressful. A lot of us feel too scatter-brained or overwhelmed when it comes to meditation. Sometimes it seems impossible just to focus, much less relax.

But meditation can help create peace in your life. You can do it anywhere and at any time. It has incredible (and far-ranging) benefits — everything from decreasing anxiety and stress to improving your memory and even decreasing inflammation on a cellular level.

By removing common obstacles preventing meditation, you can embrace a long-term practice to enjoy more relaxation and focus. So let’s start there. Keep reading to find out how to meditate in five simple steps.

Meditation Doesn’t Have to be Complicated (Despite What You’ve Heard)

Meditation reminds me a lot of healthy eating and exercise. People have been overcomplicating it for decades, but the principles of what it takes to pull it off are actually pretty straightforward.

When you think “meditation,” you might have an image in your mind of a Buddhist monk sitting silently for hours in a temple or on a mountaintop.

But meditation doesn’t have to be like that. All the tools to try it — and make it a regular part of your life — are available to you wherever you’re reading this right now.

In reality, starting a medication practice is like starting any other habit like waking up early or cutting out sugar.

Watch this video – How to Meditate: 6 Easy Tips for Beginners

Here’s a basic five-step framework you can follow to start meditating and (more importantly) keep meditating:

Step 1. Commit to Short, Manageable Sessions Every Day

One of the most formidable obstacles that keeps people from establishing a regular meditation practice is going at it too hard.

You get excited about something, and you want to dive in headfirst (I’m raising my hand here). So you try to sit down for an hour a day and “just focus on your breathing.”

What happens?

You burn out after two or three days! Then you beat yourself up for not having the discipline to stick to your meditation routine.

A far more sane (and sustainable) approach: commit a few minutes to meditation each and every day. Small, consistent steps trump marathon sessions.

Set a daily time quota—around 5 or 10 minutes — that’s easy to hit. B.J. Fogg, a professor and founder of Stanford University’s Persuasive Tech Lab, used this strategy to help people build a regular flossing habit. He had them start by flossing just one tooth a day.

Once you are hitting your daily quota comfortably, you can start increasing your meditation time gradually. It’s like lifting weights; put on a little more weight than before, and keep pushing yourself.

It’s tempting to want to go at this intensely to see faster results, but resist. Set yourself up to meditate months and years down the line — and reap all the awesome benefits.

Watch this video – 5-Minute Meditation You Can Do Anywhere

(Related:  Yoga Poses to De-Stress)

Step 2. Get the Logistics in Place

Starting any new habit takes conscious effort. You don’t have to think about rolling out of bed and brushing your teeth because you’ve been doing it for years. But you’ll have to work a little to make meditation a self-sustaining part of your life.

Willing yourself to meditate can work for a while, but willpower is a limited resource.

You might not have enough left in the tank to force yourself to meditate after a crazy day at work. Good intentions are there, but you just can’t force yourself to follow through.

Instead of relying on willpower alone, you can change your environment to make the transition from conscious effort to habit as smooth as possible.

Carve out a regular time of your day to meditate. The morning is usually a great opportunity because things tend to be quieter and you’re more alert.

Where you meditate can also make a big difference. Find a quiet space to sit down and get away from the world. Cluttered areas can make it harder to focus, so it’s best to find somewhere where things are in order.

The person who meditates for 10 minutes every morning alone in a quiet bedroom has a much better chance of making it routine than someone who squeezes it in “whenever they can” during TV commercial breaks.

Get your logistics set up, and it’s a lot easier to build the meditation habit.

Watch this video – 7 Min Meditation to Start Your Day: Yoga with Adriene

Step 3. Practice

Okay. So you’ve committed to meditate for a few minutes every day and got all your logistics in place…

Now you’re probably wondering how to do it.

People have been practicing and refining meditation for thousands of years. With such a rich history, countless meditation techniques have emerged. There’s seated meditation, walking meditation, chanting mantras, and on and on.

You can (and should!) explore different ways to meditate once you’ve made it a habit. But let’s stick to the basics for now. Keeping things simple gives you the best chance to start a practice without getting overwhelmed.

First, set a timer for the amount of time you plan to meditate. You don’t want to be obsessing about when you should end your session once you’ve begun.

Then sit down in a quiet place. You can sit cross-legged on the floor (a pad or pillow helps) or in a chair with your feet on the floor. If you have back problems, you can lie down. The key is to keep your spine straight and the rest of your body relaxed. Close your eyes if you like.

Breathe. Inhale deeply through your nose, pause for a moment, and then exhale through your mouth. You want your breathing to be slow and deep. There’s no need to force anything here.

Watch. The “goal” of this basic style of meditation is to simply pay attention to your breathing. Follow the inhales, pauses, and exhales. You’ll be able to focus on your breathing for a bit, but it’s only a matter of time before random thoughts enter your mind and throw you off.

Check yourself and refocus. Don’t freak out when you notice your thoughts are wandering; getting angry or fighting your thoughts isn’t helpful. Just keep breathing and refocus your mind on that. It’s a constant process of noticing stray thoughts and checking yourself.

Keep going until the timer goes off. You’re done. Adopting a basic meditation practice is straightforward, but you’ll probably be shocked how difficult it is to stay focused at first. Just keep at it; you’ll only get more focused and aware over time.

Step 4. Cultivate the Right Attitude

Another thing that keeps people from sticking with meditation is their attitude. They get frustrated when they feel like they aren’t “doing it right” or noticing results.

But meditation is a bit different than other healthy habits like eating right or going to the gym. It’s easy to find out if you lost weight; you just have to hop on the scale. But it’s harder to define a meditation “success.”

This can be frustrating, especially if you’re a goal-oriented person. That’s why it’s crucial to change your expectations. You “succeed” at meditation by sitting down and doing it when you committed to do it and gradually lengthening your sessions.

Some days it’ll be easy to fall into a state of perfect awareness. Others might feel like pulling teeth. It’s all part of the process. The key is to keep at it.

And be kind to yourself. Beating yourself up after (or during) the inevitable difficult sessions is counterproductive. There’s no reason to discourage yourself. You should congratulate yourself instead; you’ve already “won” just by showing up.

It’s called a “meditation practice” for a reason…

Show up when you plan to show up. And give it your best. The results might be hard to see sometimes, but they’re piling up.

Step 5. Expand Your Practice into Other Areas of Your Life

One of the coolest things about starting a meditation practice is you can take the principle — total awareness of what you’re doing in the present moment — and carry it over into other aspects of your life.

“Meditation” isn’t limited to strictly the sessions you set aside for it. Throughout the day, you’ll find plenty of sessions for little mini-meditation sessions if you just pay attention.

Working on the computer? Take a second to check in and focus on your breathing.

Riding the train home? Instead of thinking about all the chores you have to do later, pull your mind back into the present moment.

Every dull, mundane part of your day (like washing the dishes) is another opportunity to bring your awareness into the present moment.

If you practice carrying this focus on the present moment into other parts of your day, you’ll find yourself calmer and less overwhelmed.

Watch this video – 10 Min Meditation for Anxiety

Start Today

Almost everyone has heard about the incredible benefits of meditation.

A lot of people have tried it, but most struggle to stick with it and make it a regular part of their lives.

By following the five steps laid out above, you can remove the obstacles that tripped them up. You can enjoy a happier, more fulfilling life for months and years to come.

Start today.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Paleo Fitness – 12 Proven Ways Music Improves Your Workout

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Don’t forget those headphones! Music improves your workout in ways you probably never even considered.

Have you ever watched a toddler’s spontaneous response to music? They hear a song and start moving right along to the beat!

As adults, we’re no different. Fast, upbeat music prompts an innate urge within us to move, so it should come as no surprise that music has the power to enhance our workout.

In fact, a few years ago, USA Track & Field officially recognized that music gave athletes a competitive edge. As a result, they banned athletes from using music in races where awards or money were at stake. Today, many athletes view music as “essential to peak performance” when exercising or competing in a sport.

Get those tunes pumping, because we’ve got 12 proven ways to show you that music can make your workouts better than ever.

Provides a Satisfying Workout

Music improves your workout simply because music is one of the great pleasures of life. Listen to your favorite high-energy songs as you move through your exercise routine for a more pleasurable experience.

Distracts You from Discomfort

While we may discredit the “no pain, no gain” mantra, there’s no arguing that exercise stresses out the body in order to achieve results. Music improves your workout by taking your mind off any pain or discomfort you may experience while exercising.

Increases Endurance

Music is connected to emotions and can stimulate a greater performance. When you create your own motivational playlist, expect your endurance to rise!

Elevates Mood

Your frame of mind is everything when it comes to your physical performance, whether you’re competing in sports or simply exercising to stay fit. Music can lift your spirits, give you a positive mental attitude and put a spring in your step. Beat or tempo, positive lyrics, and any memories or associations you have with a particular song are all important factors in elevating your mood.

Maximizes Your Effort

There’s also a tricky factor at play: Music gives the perception that you’re putting out less effort to accomplish more in your workout. That’s because the distraction of the music increases pleasure while distracts from pain, helping you reach that finish line with seemingly less effort.

Oxygenates Your Blood

In a study involving cyclists, researchers measured oxygen levels in their blood. They found that when cyclists pedaled in cadence to music, they required 7 percent less oxygen to perform at the same level as those who did not listen to music.

Gives You Encouragement

When your efficiency and endurance is high, why stop? A great playlist can be just the thing you need to pump you up to work out – and keep you in the zone.

Sets the Pace

When you choose music with a high tempo, you can sync your body to it in your workout to help you keep an even pace. Setting a strong cadence while running, biking, or doing any other rhythmic exercise will help keep you efficient and consistent.

Increases Strength

While this may seem like a bold claim, researchers discovered that listening to the right music actually can increase your strength. They conducted a “grip” test and alternated stimulating, energetic music with sedating, relaxing music. When listening to the energetic music, subjects demonstrated significantly higher strength scores.

Promotes Post-Workout Recovery

Keep the music going in your cool-down. Here’s why: one study found that listening to music after a hard workout took more steps during recovery and recorded lower perceived exertion scores.

Improves Coordination

Even your motor skills can be improved with a few good tunes. Swiss researchers discovered that an exercise program combined with music improves gait, balance and coordination among seniors and those rehabilitating from injuries.

One of the strong elements of music in these improvements is the rhythmic beat and the connection between the brain and motor skills.

Speeds Reaction Times

Music improves your workout by quickening your response time. One study showed that music with a fast beat stimulated the emotional state of the athletes and promoted quicker reaction times.

Watch this video – 5 WAYS TO IMPROVE YOUR WORKOUTS & MAKE PROGRESS FASTER | Workout Science Explained

Tips for Putting It All Together

The impact of music on the brain and its influence on our mood, stress, response, and other factors is pretty amazing!

When you’re building that workout playlist, look for music that meets these criteria:

• Has a strong, invigorating beat (about 120 – 160 bmp for a more intense workout)
• Features upbeat, positive lyrics and a stimulating melody
• Offers a rhythm that syncs well with your activity
• Satisfies your personal tastes

Need more help finding the right songs? Here are several sites that offer workout music mixes:

• Nike Music (8tracks.com)
• JogTunes.com
• Songza.com
• Jog.fm
• Pandora

Or you can put together your own workout playlist by going to Song bpm to determine the beats per minute of your favorite songs. Remember to look for songs that are 120 – 160 beats per minute for the harder parts of your workout – it can be less for the warm-up and cool down.

The Bottom Line

Music improves your workout, plain and simple. A good playlist adds an element of pure enjoyment and stimulation to put you in the mood to work out, while providing you with at least a dozen benefits! What’s on your playlist?

Don’t let your favorite songs take up too much space on your phone! You’ll want to make room for these Top 11 Fitness Apps that make exercising fun.

Written by Rob Fischer

Author Bio:

Rob has been writing professionally for over 35 years. His experience includes writing curricula, study guides, articles, blogs, newsletters, manuals, workbooks, training courses, workshops, and books.

Rob has published thirteen books and serves as a ghostwriter and editor for other authors. As a certified life coach, Rob is passionate about helping others grow and achieve their goals. He loves hiking, bicycling, snow shoeing, and cross-country skiing.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What Can Be the Easiest Way to Tackle ED

 

 Click on Here to Discover How You Can Increase Stamina and Heal Erectile Dysfunction Without Using Drugs

Most men think it’s a complicated task to overcome ED and even that it’s incurable.

Many try strong medications or hormonal therapies with horrendous side effects.

It may therefore come as a surprise to you how simple and effective the method is that was proven in a new study published in JAMA Network Open.

It has no side effects other than lower blood pressure and cholesterol, improved blood sugar levels, and other health markers. Plus, of course, drastically increased stamina.

ED and cardiovascular disease share many of the same risk factors, namely, metabolic syndrome, diabetes, high cholesterol, high blood pressure, a lack of exercise, sedentary habits, obesity, and smoking.

In fact, the authors of the new study point to some previous studies that show that ED can be used to predict future cases of cardiovascular disease.

We already know that healthy dieting is one of the most effective recommendations against cardiovascular disease, so the researchers wondered whether it worked for ED too. After all, it is difficult to motivate men to adopt a healthy diet to address some potential future heart disease, but if you tell them to do so to prevent or treat ED, they might just be motivated enough.

They obtained their data from the Health Professionals Follow-up Study, which ran between 1998 and 2014. The subjects were 21,469 male health professionals who were between ages 40 and 75 in 1998 and who did not have ED, diabetes, or heart disease at the beginning of the study.

They were given food frequency questionnaires every four years to establish their food and nutrient intake. The authors of this study then used a Mediterranean diet score and the Alternative Healthy Eating Index 2010 score to rank them according to the health of their diets.

The subjects were also given questionnaires every four years to assess their levels of ED.

During the follow-up period, there were 968 ED cases among men younger than 60, 3,703 cases among men aged between 60 and 70, and 4,793 cases among men aged 70 and older.

For men younger than 60, those with the highest Mediterranean diet scores were 22% less likely to develop ED than men with the lowest Mediterranean diet scores.

For the men between ages 60 and 70, the highest Mediterranean diet score cut down their risk of ED by 18%, and for those over 70, by 7%.

The Alternative Healthy Eating Index 2010 also cut ED risk, especially for men below 60, where it reduced their risk by 22%.

These two diets are relatively similar.

The Mediterranean diet includes plenty of whole grains, legumes, fish, fruits, vegetables, nuts, seeds, and olive oil. Its intake of red meat, poultry, dairy products, and eggs is relatively low, while refined grains are almost completely excluded.

The Alternative Healthy Eating Index 2010 rewards you for eating healthy foods, which it defines as fruits, vegetables, legumes, whole grains, nuts, fish, and polyunsaturated fats, while subtracting points for eating unhealthy foods, which it identifies as refined grains, sugar-sweetened beverages, red and processed meat, trans fat, and sodium.

But eating healthy is not going to be enough to completely cure ED if you already suffer from it. For that, you need to do these effortless home “exercises” for a few minutes…

Easiest Way to Tackle ED – Common Health Issue Causes ED (and how to prevent it)

Most often we look as ED as an isolated health issue. Or maybe connect it to cardiovascular or hormonal problems.

But a new study reveals a very common condition that almost doubles the risk of severe ED. Fortunately, treating this potential underlying cause of ED is relatively easy.

In the study published in The Journal of Rheumatology, 201 men who came to a rheumatology clinic were surveyed about their erection strength.

Of those, 83 (41%) suffered gout. This is a common arthritis-related disease, where the joints in the big toe become inflamed.

Significantly more men suffering gout reported erectile problems (76% with gout vs. 51% of non-gout patients). And the difference was even greater with severe erectile dysfunction (26% with gout vs. 15% of non-gout patients).

The connection between the two diseases is not quite clear, but what is clear is that if you suffer erectile dysfunction as well as gout, treating your gout will positively affect your erectile strength.

Fortunately, it’s quite easy to manage gout with simple diet and lifestyle changes. Since it’s closely related with rheumatoid arthritis, what works for one will work for the other.

Here is a step-by-step plan designed to reverse arthritis (and gout) in 28 days or less…

But if you suffer erectile dysfunction and want to look for the easiest way to tackle ED, this is by far the most effective natural method to get you back in the sack strong and powerful…

Easiest Way to Tackle ED – This Common Drink Cures ED in Men with High Blood Pressure

With prescriptions of ED medications being at peak levels (and also the number of men suffering deadly side effects), you may be happy to hear that a common, cheap drink can be just as effective.

Here’s the hint: 85% of Americans drink it every day! You should just drink more to tackle your ED.

Not sure?

A new study conducted at the University of Texas has investigated the effect of coffee consumption on erectile dysfunction (ED) among men with obesity, high blood pressure and type 2 diabetes.

It was discovered that those who were overweight or obese, or suffered from high blood pressure, showed a reduction in symptoms of ED by drinking 2 to 3 cups of coffee a day. Only those with type 2 diabetes did not show any significant improvement even after coffee consumption.

Since the effect is due to the main ingredient in coffee, namely caffeine, the researchers also measured the amount needed to reduce ED symptoms. Two to three cups of coffee were found to be equivalent to 170 to 375 milligrams of caffeine.

Researchers speculated that coffee’s positive effect on ED is due to caffeine’s ability to trigger a series of pharmacological effects inside the body. The result is the relaxation of arteries and smooth muscles in the penis, leading to improved blood flow and a stronger erection.

This shows that natural ingredients can deliver amazing benefits to erectile dysfunction without suffering the risks and side effects of prescription medications.

Are you looking for the easiest way to tackle ED? Watch this video – How to FIX erectile dysfunction for good! – Doctor Explains!

However, the most effective method I know to completely cure erectile dysfunction naturally, is a set of easy exercises, designed to drastically increase blood flow into the genital area. Learn more about these easy erectile dysfunction exercises here…

This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies.  This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again. 

Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you’re willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they’ll work for you. You can practice the steps alone or with your partner. 

These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects. 

To find out more about this program, click on Easiest Way to Tackle ED