Rest Easy: Natural solutions for a good night's sleep
Sleeping pills and tranquilizers are addictive and carry
a terrible price
for a good nights sleep. The good news is there are natural
non addictive
alternatives on offer as well as lifestyle solutions that can help you get a
good nights sleep.
Eat to Sleep
Along with stress and stimulants like caffeine, sugar is the biggest culprit
for raising the activity of the adrenal hormones. So before a good nights sleep
eat a low GI meal at dinner time (reduced high GI carbohydrate like pasta, rice
and sugary desserts).
Caffeine keeps you awake, not only because it is a stimulant but also because
it depresses the sleep hormone melatonin for up to 10 hours and causes
fluctuations in blood sugar, so it is best avoided in the afternoon if you have
difficulty sleeping.
Alcohol, although thought to be a relaxant interferes with GABA (gamma-aminobutyric
acid). GABA is the brains neurotransmitter that switches off the hormone
adrenalin. When your levels of GABA are low you feel anxious, tense, depressed
and have trouble sleeping. When your levels increase your breathing and heart
rate slow down and your muscles relax.
5 HTP and Melatonin
As you start to wind down at the end of the day serotonin levels rise and
adrenalin levels fall. As it gets dark, another neurotransmitter Melatonin kicks
in and regulates the sleep/wake cycle. It is made from serotonin and the amino
acid tryptophan,
more specifically 5- hydroxy-tryptophan 5-HTP. To support your brain's ability to
turn tryptophan into serotonin and melatonin. Your daily multivitamin should
contain 200mcg of folic acid, 20mg of B6, 10mg of Zinc and 100mg of Vitamin C.
Calming Minerals
Lack of calcium and especially magnesium can trigger or exacerbate sleep
difficulties because they work together to calm the body and help relax nerves
and muscles. Magnesium rich foods include; seeds, nuts, green vegetables, whole
grains and seafood. A handful of almonds and pumpkin seeds provides a lovely
combination of essential minerals. Some people may need a Calcium/Magnesium
supplement in the evenings.
Herbal Nightcaps
Many herbs help you sleep. Most commonly known and extensively studied are
valerian and kava. When using a herbal tablet or formula be cautious that some
herbs will interfere with other drugs, medications and alcohol.
Dairy: Full Fat, Low Fat & Fertility
When it comes to dairy and fertility, full fat may be a better option
as suggested by researchers from Harvard University.
A study of 18,500 women over eight years found that women who ate more than
two helpings of low fat dairy products a day were 85% more likely to experience
ovulation related infertility.
While those who ate full-fat more than once a day reduced this risk by 25%.
Its thought that a fat soluble substance found in full-fat dairy foods, but not
in the low-fat variety could be responsible.
|
|
 |
|
|
Herbs that support
the immune system
can be used
by
the whole family. |
|
|
|
Immunomodulators are substances that improve our immune response to external
pathogens, toxins, allergens and tumor cells. They are useful during the colder
months or times of stress or both, to build our immune system.
One such substance is the Polysaccharides found in certain plants . These
Polysaccharides have a broad spectrum of therapeutic properties and improve the
cells response to tumor cells, bacteria and viruses.
The bulk of research on polysaccharides is devoted to their immune enhancing
effect.
Plants containing polysaccharides include Astragalus, Echinacea and Reishi
Mushrooms.
Echinacea stimulates immune function and has antifungal, antiviral and
anti-inflammatory and antioxidant properties. Echinacea has also proved useful
in Urinary Tract Infections and Skin Conditions.
Astragalus and Reishi are used in Traditional Chinese Medicine as nourishing
tonics to tonify ‘Qi’ or vital energy. Astragalus has been the subject of
clinical trials investigating its ability to increase White Blood Cell Count
after chemotherapy.
In Japan and China, Reishi mushroom and Astragalus have been used for
centuries to boost immune function, longevity and ward of physical and mental
fatigue. Both are potent stimulators of various immune cells including
macrophages, which attack invading pathogens in the body.
Immunomodulators are safe to take in moderate doses daily during times of
stress or potential exposure to pathogens. They are best taken before the event
of a cold or flu rather than in acute conditions.
For further information on which preparation of herbs suits you,
contact the centre.
|
