Insomnia can make falling asleep difficult, wake you up in the middle of the night or awaken you way to early in the morning. Some herbs can aid in getting to sleep and staying asleep. Professional herbalists do not prescribe herbs simply to treat symptoms such as insomnia but aim to correct the imbalances within the body that cause those symptoms.
Numerous plants have sedative action. Plants commonly prescribed as aids in promoting sleep include: passionflower (Passiflora incarnata), hops (Humulus lupulus), valerian (Valeriana officinalis), skullcap (Scutellaria lateriflora), and chamomile (Matricaria chamomilla).
Passion flower is calming and sleep inducing, relieves pain, and muscular spasms. It is useful for the treatment of general insomnia, insomnia in asthmatics, hysteria, cramps, and nerve pain.
Valerian is relaxing and sleep inducing, relieves spasms, calms the digestion, and lowers blood pressure. It is useful for severe insomnia and insomnia accompanied by pain, cramps, intestinal pain, wind, menstrual pain, tension, anxiety, and over-excitability.
Jamaica dogwood is calming, eases pain and disturbing persistent thoughts. It is good for insomnia caused by nervous tension, pain, or menstrual pain.
St John's wort is sedative, pain-relieving, improves sleep quality.
Wild lettuce is relaxing and sleep- inducing, relieves pain and destructive feelings.
Herbal baths are a pleasant way to use herbs for the alleviation of steeping difficulties. The relaxing and warming effect of the hot water enhances the sedative properties of the herbs. Herbal baths can be used with herbal infusions.
A number of relaxation techniques such as meditation, visualisation, autogenic training and gentle exercises such as yoga can be tried to help decrease stress and thus decrease the build up of these stress hormones. Physical exercise raises your core body temperature and increases your adrenaline levels.
The actual set-up of your room may also effect your sleeping habits. Avoid bright colors and different patterns in the room and radios and alarm clocks should be kept at least three feet away. Soft calming pastel colours are the best and there should not be a drastic difference in the patterns of your bedspread, curtains and carpets.
Traditional Chinese medicine practitioners have been treating insomnia sufferers for thousands of years. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal of rebalancing the body's energies to resolve the problem at a subtle level.
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Doctors may recommend supplements:
• For certain health problems
• If you eat a vegetarian or vegan diet
• If you are pregnant or breastfeeding
Some facts about vitamins are:
• The body uses vitamins for several biological processes that include growth, digestion and nerve function
• The body absolutely needs 13 vitamins which are vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
The AAFP cites two categories of vitamins:
• Water-soluble vitamins: these are easily absorbed by the body; the body does not store large amounts; the kidneys remove the vitamins that are not needed
• Fat-soluble vitamins: are absorbed into the body with use of bile acids that are fluids used to absorb fat; the body stores fat-soluble vitamins for use as needed
The dietary supplements produced today contain vitamins and minerals as well as other less familiar substances such as:
• Herbals
• Botanicals
• Amino acids
• Enzymes
It is always wise to check with a health care provider before combining or substituting them with other foods or medicines. In addition:
• Do not self-diagnose health conditions
• Work with your health care provider to determine how best to achieve optimal health
Tips for buying dietary supplements:
• Avoid chasing the latest supplement headlines
• Follow sound health advise is that is generally based on research over time and not just a single story voiced throughout the media
• Steer away from claims of a “quick fix” that differs from scientific research and established dietary guidance
• Be advised that “more” may not be better; some products are actually harmful when taken in high amounts over long periods of time or in combination with certain other substances
• Watch out for false claims and learn how to spot them; if something sounds too good to be true, it probably is not true
Examples of false claims on product labels may include:
• Quick and effective “cure-all”
• Treats or cures disease
• “Totally safe”
• “All Natural”
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Other claims to watch out for include:
• Limited availability
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• Requirements for advance payment
Concerns to be aware of before purchasing and taking supplements:
• Is this product worth the money?
• Resist pressure to buy a product or treatment on the spot
• Some supplement products may be expensive or may not provide the benefit you expect such as excessive amounts of water-soluble vitamins like vitamins C and B are not used by the body and are eliminated in the urine
Source: FDA Dietary Supplements Guidelines
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.
The holidays don't have to wreck all of your weight loss progress. Sure there are temptations around every corner but you can tackle them with a few sure-fire strategies. Here are some tips to keep you on track during the holidays so you can enjoy and still manage your weight. 1. Choose what you love. When it comes to holiday parties there are often many not so healthy food choices. Don't eat food just because it's there and don't feel like you have to restrict yourself from eating things you enjoy. Find some balance. Pick one or two foods you absolutely love and fill the rest of your plate up with healthy salads, vegetables, and lean meats.
2. Baking Traditions. Don't feel like you have to give up your time honored family holiday recipes. Bake enough for a few days for your family and give the rest away for gifts to your friends and neighbors. This way you won't be tempted with these wonderful baked goods for weeks.
3. Don't Arrive Hungry. So many parties and so many wonderful dishes and desserts. Arriving to a party hungry can lead you to eat too much. Eat a high protein snack before your holiday get together to avoid feeling starving when you sit down to eat. This will help you to avoid overeating once the food arrives.
4. Watch the Alcohol. Between work, friends, and family, there are several holiday parties to attend which for many people means more alcoholic beverages. Holiday mixed drinks can pack an enormous amount of calories. One cup of hot buttered rum can cost you 400 calories while traditional eggnog can add 350 calories. Not to mention, alcohol can slow down fat metabolism leading you to store more calories than burn them. Limiting the alcohol this season can help you to keep your weight management goals on target.
5. Get Some Activity. You know you will be indulging a bit more than you usually do so getting some activity will go a long way to burn off some of those extra calories. Go for a daily walk, go to the gym, or take an exercise class during this time of year to help you balance your energy intake (calories) with your physical activity.
6. Get Back to Your Healthy Habits. According to a study published in The New England Journal of Medicine, the average weight gain of the study's participants from Thanksgiving to New Year's was less than one pound. The weight increase is not dramatic like many people would think; however, what is important is that the participants did not reverse their slight weight gain during the following months. This goes to show how important it is to keep your focus during and after the holidays. It is not a time to let go of all the healthy changes you have made but instead, a time to find balance. Stay on track during and after the holidays instead of slipping into old patterns.
