Natural Sleep Aids

Scientists have conducted specific studies of humans and animals and discovered that sleep plays a critical role in memory and learning, but also immune function and basic metabolism. It seems that sleep plays a role not only in how energetic we feel, but also the way in which we generate energy.

Natural Sleep Aids:

• Chamomile is a traditional herbal remedy that has been used since ancient times to fight insomnia and a wide range of other health complaints. Chamomile is sold in the form of tea, extract, and topical ointment. Chamomile is widely available in health food stores and supermarkets. Chamomile's effectiveness as a sleep aid has not been widely researched in humans, but in animal studies it has been shown to be a safe and mild sleep aid. 

• Melatonin is a naturally occurring hormone that is produced by the brain and is often referred to as the “hormone of darkness” due to its association with secretion rates during light and dark cycles.  The pineal gland controls the timing and release of the hormone depending on light conditions.  Periods of darkness stimulate melatonin release while times of bright light drop the production rate.  This is why being exposed to bright lights in the evening or too little light during the day can disrupt the body’s normal melatonin cycles and cause an internal clock imbalance.
• Passion flower has a long history of use for promoting relaxation. German regulatory authorities cite passion flower as a potential help for “conditions of nervousness.”  Passion flower is a perennial vine, which reaches 30 feet in length. It grows naturally from the southeastern United States to Brazil and Argentina, and is cultivated as a garden plant in Europe. The blossoms are considered symbolic of Christ’s passion, which accounts for its name because the central corona represents the crown of thorns. The medicinal value is found on the above ground parts of the plants. Passion flower is available as an herb for tea and is also an ingredient in some sedative bath additives. 
• Magnesium deficiency is sometimes associated with frequent nocturnal awakenings. Nocturnal instrument monitoring reveals major disorders of sleep organization. The deficiency may be diagnosed on the basis of clearly low blood magnesium levels.  Thus, it may prove helpful to supplement with magnesium for sleep support.  
• L-Tryptophan  An essential amino acid that promotes the normal synthesis and structure of proteins. In the body, L-tryptophan is converted into niacin (vitamin B3) and serotonin, a neurotransmitter which promotes the body’s ability to regulate anger, aggression, mood, and sleep. By supplementing with  L-Tryptophan, serotonin production can be supported, which will promote sleep and enhance mood. 
  There are a few lifestyle changes you can make immediately that can help to improve sleep quality and optimize melatonin production.  Two of the most common factors that can make sleep elusive during the nighttime hours are light and temperature.  Avoid watching television an hour before you go to bed – the blue light tricks your brain into thinking it is daytime, which interrupts your internal clock.  It is also recommended to sleep in complete darkness and keep the temperature in your room no higher than 70 degrees.

When our bodies are operating at their optimal energy levels it affects our mood and overall health.  By now, we all know how important getting a good night’s sleep is and how being rested and alert can benefit our lives.  Supporting your brains ability to produce and release appropriate levels of melatonin through minor lifestyle changes or obtaining the hormone through supplementation is key to maintaining the balance of our internal clocks.  This balance is one of the first steps towards feeling younger, vital, and more energetic.

CRAVINGS! What they mean?

Who hasn’t experienced the overwhelming desire to eat some­thing specific, whether it be chocolate, potato chips, a burger, or some other food? We’ve all experienced cravings, but we should be careful about the way in which we satisfy them. Cravings are not the same as hunger, in fact they couldn't be more different!  Hunger is controlled by the stomach, but Cravings are controlled by the brain.  Hunger is all about survival, but cravings are about your body communicating with you.

By understanding what your body is actually deficient in you can get to the root cause of the crav­ings, and eventually kick them all together.

There are numerous possible meanings of cravings, depending on the type of craving and your eating habits. Before you satisfy cravings, drink a tall glass of pure water. Quite often we misinterpret our body’s signal for thirst as a signal of hunger.  Some experts estimate that up to 80 percent of the population is chronically dehydrated, so start with water before you try to decipher your cravings.

Craving this:	Reason is:	Restore with this:
COMMON FOOD
Cheese	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens Calcium supplementation
Pasta, white bread, pastries	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato Chromium supplementation
Bread and toast	Nitrogen deficiency	Foods containing proteins, i.e.. Green leafy veg, nuts, seeds, legumes, grains
Red meat	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries,  Vitamin C Iron
Popcorn	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and Vitamin C , Adrenal Support
Crisps	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
FLAVOR
Burned Food	Carbon deficiency	Fresh fruits
Acid foods	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit, Magnesium supplements
Salty Foods	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and vitamin C
SWEETS
Chocolate	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit,magnesium
Soda, fizzy drinks	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens Calcium supplementation
General sweets	Hypoglycemia (low blood sugar)	Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins, Tryptophan
	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato Chromium
	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Phosphorus deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
STIMULANTS
Coffee or black tea	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C Iron
	NaCl (salt) deficiency	Himalayan or Aztecan sea salt, Apple Cider vinegar, kombucha
	Phosphorous deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugs	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens Calcium
	Glutamine deficiency	Cabbage, beetroot, beans, spinach, parsley, vegetable juice Glutamine
	Protein deficiency	Green leafy vegetable, nuts, seeds, legumes, grains, beans Protein Powder
	Potassium deficiency	Citrus fruits, bitter green leafy veg, banana, tomato, pineapple, black olives, seaweeds Potassium supplement
	Avenin deficiency	Oatmeal, granola, cereals, whole grains
Tobacco	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
	Tyrosine deficiency	Fruits (esp. avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C Tyrosine
EATING HABITS
Lack of appetite	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan or Aztecan sea salt
	Thiamine (Vitamin B1) deficiency	Whole grains, peanuts, seeds, beans, green and yellow vegetables B-Complex
	Niacin (Vitamin B3) deficiency	Peanuts, sunflower seeds, wheat bran and wheat germ
	Manganese deficiency	Walnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries Niacin Manganese
Often overeating	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins Tryptophan
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C Tyrosine
	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Often snacky	No balanced diet, missing nutrients	Do a detox, substitute junk food for healthy meals
MORE BIZARRE
Crunching on ice	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C Iron
Laundry starch	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C Iron
Cigarette butts	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C Iron

Nutritional Measures For Migraines

By Will Llamas / Intern

A migraine can ruin a day in the blink of an eye. Many times, even taking a pain reliever once such a headache hits can be too late. This is definitely a case where the best defense is a good offense, but few people know exactly what measures can be taken to help prevent migraines.

Quality nutrition is among the most effective strategies, as key nutrients can lower the risk of regular migraines greatly. Here are some of the best nutrient options to finally help conquer those splitting headaches.

Coenzyme Q10:

Coenzyme Q10 is a nutrient that is effective in maintaining a healthy cardiovascular system. Coenzyme Q10 deficiencies have been connected to heart failures. Three trials have been conducted to test its effects on migraine reduction. All showed a strong correlation and in one, 61 percent of patients had a greater than 50 percent reduction in the frequency of migraines. It can be also be used by any age group with little risk of side effects.

Magnesium:

Magnesium is a naturally occurring substance in our bodies that promotes a healthy metabolism. Importantly, magnesium also maintains and builds healthy bones and teeth. People who suffer from frequent headaches often have a magnesium deficiency. In one study, people who supplemented with magnesium reduced the frequency of attacks by over 41 percent, compared to less than 16 percent in those who took the placebo.

Vitamin B6:

Vitamin B6 is one of the eight B-complex vitamins used throughout the body for healthy growth, especially within the brain and nerves. Low serotonin levels have been discovered in the brains of people suffering from migraines. Low serotonin levels are believed to be caused by the lack of Vitamin B6. Therefore, taking supplements with Vitamin B6 is believed to reduce potential vulnerability to headaches.

It’s suggested that supplements containing 100-300% of the RDA of these vitamins can help reduce migraine frequency. Although not a guarantee, measures like this–along with conscious efforts to minimize stress, exercise regularly and sleep soundly–can contribute to a respectable reduction of tension in the nerves, cardiovascular system, and from there in overall lifestyle.

Probiotics and Weight Management

By Dr. Deedra Mason

Many of us who have difficulty in managing our weight may have been under the impression that our gut, and its microflora—the bacteria within it that aid in our digestion and absorption of nutrients—are in poor health or balance due to our excessive weight…according to recent studies, there is a strong possibility that it is, in fact, the other way around!

Healthy intestinal microflora can be enough to help you “widdle that waist” .

Studies are not sure which particular species are important, but one thing is clear: slender people and obese people do have different gut flora, in different proportions, and the literature supports the use of probiotics to help you keep a healthy weight.

As the researchers reported:

“Even though diet will affect gut flora composition, most studies conclude that gut flora on its own has an effect on weight. Alteration of the gut microbiota can be an important part of a weight loss program.”

Probiotics may assist the gut in gaining energy from polysaccharides, help the body heighten its sensitivity to insulin, and benefit its ability to cope with inflammation.   Several mechanisms have been proposed as to how gut flora regulates weight. Among these is the idea that the bacterial populations in thinner individuals are actually less efficient at storing energy, in effect burning more calories during digestion and decreasing the “net” amount of energy that is stored as fat.

Probably the most important take away from this study was that while no one will argue that a healthy diet will improve over all well-being, there is much more to the story. Having an imbalance in intestinal microflora may lead to sugar cravings and disrupt satiety, and therefore playing a negative role in our food choices and consumption.

One viable option for restoring this balance may be the use of probiotic supplementation. By repopulating the digestive tract with a greater proportion and variety of microorganisms known to be health-promoting, a more effective balance of this internal ecosystem can be established and maintained.

Berries for Your Health: Winter Edition

by Dr. Mark Lange

It’s slim picking in the fresh fruit aisle this time of year.  It may appear well-stocked, but many of the berries you see on supermarket shelves are imported from other continents and are sad, tasteless forms of their summertime selves.

While citrus fruits and bananas are great alternatives in the winter, they lack the health benefits of deep-colored berries.  Those red, blue and purple pigments have health benefits because they contain anthocyanins – natural antioxidants that maintain proper eye function, limit cellular oxidative DNA damage and decrease platelet aggregation. 

There is accumulating evidence that much of the health-promoting potential of berries comes from these phytochemicals, bioactive compounds not designated as traditional nutrients. There is much evidence that dietary consumption of anthocyanin pigments and polyphenolics have preventative and therapeutic roles in a number of human diseases.  A number of studies show an inverse relationship between intake of flavonoids in the diet and mortality from coronary heart disease.  The anthocyanin pigments of bilberry have long been used from improving visual acuity and treating circulatory disorders.

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than women who did not, according to research published in the Annals of Neurology.  The positive effect is attributed to the anthocyanidins, compounds known to cross the blood-brain barrier and locate in the learning and memory centers of the brain.

Eating berries twice a week reduces the chance of developing Parkinson’s disease by 25 percent, according to research published in the journal Neurology.  The same research showed that men with the highest intake of flavonoids reduced their risk by 40 percent.

Dietitians and physicians now recognize that a diet high in fresh vegetables and fruit helps to keep blood pressure within normal ranges.  Berries also help fight systemic inflammation, a risk factor associated with heart attack and stroke.  Results published in Nutrition, Metabolism and Cardiovascular Diseases showed a 22 percent reduction in C-reactive protein with anthocyanin supplementation.

During the winter months when berries and other fruits high in anthocyanin content are unavailable, like cherries and plums, supplementation can be an excellent source of the beneficial components found fresh fruit.  In particular, look for dietary  supplements containing concentrated extracts of  bilberry, grape, acai, pomegranate, black current and elderberry.

Of course, a supplement will not replace the nutritional value of whole berries, but adding anthocyanin-containing supplements to your daily regiment may offer complementary health benefits year-round.