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Category Archives: Sleep
7 Simple Sure-fire Ways To Get A Good Night’s Sleep
Advice about how to improve sleep is an everyday part of any Wholistic Health practice, and I’m used to delivering. But, today I am suffering the effects of a wakeful night after not ‘Walking My Talk’. Last night I sat up on the computer until well after midnight when the cold finally drove me to bed, only to then wake repeatedly throughout the night.
Sleep is so important, especially now as the days have shortened and we approach winter. Sufficient sleep allows our body to recover from the day and leads to improved brain function and memory.
But sleep doesn’t always come easily.
Here are some simple ways to create a calm sleep-friendly environment to help you get a great night’s sleep.
De-Clutter and De- Junk
Is your bedroom a soothing sanctuary or is it also a place where you work? It is essential that you establieh and maintain the boundary between work and rest. Your bedroom needs to be a place where you unwind and take ‘you-time’. If the boundaries are unclear you never get a break from the pressure and stress of work.
When you keep your bed for sleeping or other fun bedtime activities, your brain comes to associate bed with only these activites rather than work, which makes it easier for you to nod off.
Clear away the clutter and mess, open the windows to refresh the energy, add fresh flowers, beautiful and meaningful ornaments, a candle or Himalayan Salt Lamp.
Create an EMF-Free Zone
If you are surrounded by electronic devices while you sleep your brain waves are affected throughout the night and quite simply, you will never get good sleep. There is concern that the pulsed frequencies of electronic devices interfere with the body’s own signals, and their electromagnetic fields (EMF’s) affect the emotions, the organs, endocrine (hormone) production and the immune system, which can then lead to poor sleep, as well as many other problems.
There are many studies that show that exposure to electronic devices (even electric lights) before going to bed interferes with sleep patterns. Far from allowing you to wind-down in the evening using electronic devices actually increase your alertness and interferes with REM sleep.
Light, from any source including the low levels of light emitted by electronic devices, is known to disrupt circadian rhythms and cause poor sleep
There have also been a number of studies into whether the electromagnetic fields (EMF’s) around electronic devices affect the release of melatonin, the sleep inducing hormone. In 2007 this study showed melatonin production, and therefore sleep quality, may be affected in some people.
Switch off your smartphone, your ipad, your laptop, your TV, e-reader and other devices at the source. If you need an alarm to wake find an alternative to your phone. Sleeping close to an active smartphone (or other device) is absolutely NOT WORTH the wide-reaching adverse effects it has on you. In addition, like Pavlov’s dog, you will not be able to resist reaching for them when they beep or ring.
If you do need to leave any devices switched on, make sure they are well away from your body, at least a metre.
Check your bedroom for electro-magnetic fields and remove the devices responsible.
Create Peace
If you need entertainment before sleep, place some books or magazines in your room, or perhaps a journal. Not only can journaling help to empty your mind of those annoying thoughts that keep you awake, it has been found to have many health benefits, with research even showing it strengthens the immune system and reduces the symptoms of asthma and rheumatoid arthritis. Use your journal to establish Gratitude practices to build your Happiness Bank.
Check the temperature. A moderate temperature, about 20 or 21 degrees Celsius, neither too warm or cold, will support undisturbed sleep.
Darkness helps you sleep and even small amounts of light interrupt the production of the neurotransmitters needed for sound sleep. Use block-out curtains if there are lights outside your window. Don’t turn lights on suddenly during the night as they disrupt the production of the sleep-inducing hormones, melatonin and serotonin. Don’t use white light as a night light, the soft pink glow of a Himalayan Salt Lamp avoids the problem, if you simply must have light in the bedroom. If you can’t block out light wear an eye mask.
Music is a wonderful aid to help you relax. Gentle, music, white noise or relaxation recordings will all help you unwind. The rhythmic sound of the surf washing onto the beach is a very effective way to induce sleepiness.
No TV right before bed! Stop about thirty minutes before retiring and definitely don’t watch it in bed.
Turn your bedroom into a space you look forward to spending time and relaxing in.
Continue reading…
Disclaimer
All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.
Source articles
https://happyholistichealth.wordpress.com/2013/05/31/do-you-dream-of-dreaming-if-only-you-could-get-to-sleep/
http://www.movenourishbelieve.com/nourish/are-you-getting-enough-sleep-4-natural-ways-to-create-a-sleep-friendly-environment
http://articles.mercola.com/sites/articles/archive/2013/08/15/nutrients-better-sleep.aspx
http://homeopathyplus.com.au/getting-a-good-nights-sleep
Could It Be Your Thyroid Causing Your Poor Health?
For many people an underactive thyroid slows them down and leads to a host of other unpleasant symptoms. Most of those people are never diagnosed with the disorder. Many are never treated. Many fail to make the changes in their diet and lifestyle that can really help ease their symptoms. Most go on living their life in a debilitated state.
The Thyroid is a butterfly shaped gland in the middle of the front of your throat. It’s purpose is to release hormones that help in the regulation of many body functions – metabolism, heart rate, maintaining your core temperature, healthy skin, your weight, fertility and more. It slows you down or revs you up to make you more energetic. It also activates your immune system. It plays a part in most of the body’s physiological processes, so when it is out of balance, so are you. In fact every cell in your body has receptors for thyroid hormones.
Sometimes the thyroid does not work as it should and, depending on whether it is pumping out too many hormones or too few, it becomes under- or over-active, what is known as either Hyperthyroidism (too many thyroid hormones in the blood) or Hypothyroidism (too few).
Thyroid conditions can be quite common and it is estimated that about 
20-25% of the female population may suffer from hypothyroidism. An estimated 30% more of people over the age of 35 may suffer from “subclinical” hypothyroidism, where they either have no obvious symptoms, or their test results are within the ‘normal’ range but they have mild symptoms of low thyroid function.
Many people live with the symptoms of low thyroid function often for years, where their thyroid gland works sluggishly without them even realizing it. With too few thyroid hormones in the blood the body processes start slowing down, and so do they.
However, there are some telltale signs to look out for. Here are some of them, although there are many more:
- Fluid retention or swelling in the legs, feet, arms or face
- Cold hands or feet, poor circulation and intolerance of cold
- Dry skin, acne and eczema
- Lethargy, fatigue, poor stamina and sleeepiness
- Forgetfulness, slow cognitive function, brain fog
- Depression
- Constipation, indigestion
- Weight gain, or difficulty losing weight
- Poor brittle, slow-growing nails and hair, hair loss
- Heavy periods, irregular cycle, PMS
- Infertility, low libido
- Insomnia
- Muscle and joint aches and pains
- Food cravings, food intolerances, hypoglycaemia
- High cholesterol/ triglycerides, palpitations, high or very low blood pressure
Illnesses where symptoms seem vague or scattered could actually be providing warning signs that you have a problem with your thyroid. Diseases and syndromes such as chronic fatigue, fibromyalgia, menopausal symptoms, muscle and joint pains, IBS, PMS, heart disease or depression, which all have a wide variance in the symptoms they present with, may be improved when underlying thyroid issues are redressed. Sometimes an underactive thyroid can be due to an autoimmune disease, Hasimoto’s disease.
However, low thyroid function may actually not be the root of the problem. There is a strong relationship between your adrenal and thyroid glands and it is very common for adrenal fatigue to go hand-in-hand with hypothyroidism. In many cases the adrenal glands become weakened, leading to a malfunctioning thyroid gland. If treatment is only directed towards the thyroid gland and the adrenal issues are not addressed then the person’s health will simply not improve. It’s important to reduce stress in your life as both the adrenals and the thyroid are very sensitive to stress. Practicing meditation, yoga, qi gong, or relaxation techniques will go a long way to reducing the stress response and support the action of these glands.
Two hormones, T4 and T3 are produced by the thyroid. T3 is the active form of thyroid and is the one that does the vast majority of work in the body. When levels are low enough the traditional approach is to use synthetic hormone, but they only contain T4 and the problem with this is that most people have difficulty converting T4 into T3.
Thyroid hormone levels can be tested with a blood test. If symptoms are vague and do not point directly to a disorder, testing will probably be done alongside other blood tests.
The normal range for tests is 0.5 to 5.5 IU/ml.
The problem for many people is that they suffer symptoms of low thyroid function when their measured levels of the hormone are between 2.0 IU/ml and 5.5IU/ml – levels that are considered to show ‘normal’ thyroid function. They are told their levels are normal and left with no explanation or treatment for their symptoms. When it comes to thyroid hormones setting the boundaries of ‘normal’ for thyroid levels is very misleading as there really isn’t any ‘normal’ level…the levels change depending on factors such as age or health.
All the different hormones of the body work together in a delicate dance and when one is not working all the others are affected also. Many reproductive hormone-related symptoms may be experienced when thyroid hormones are low. PMS, infertility, fibroids, ovarian cysts, endometriosis, heavy bleeding, menopause symptoms, fibrocystic breasts or even post-natal depression may all result.
Low thyroid function can easily be confused with the symptoms of menopause. While symptoms such as hot flushes, period irregularities, weight gain, night sweats and insomnia are often experienced during peri-menopause or menopause, night sweats and insomnia in particular, may also be key symptoms of low thyroid function. Using hormone replacement to deal with these symptoms simply makes the problem worse, as the oestrogen in the medications interferes with the thyroid hormones further, impairing the thyroid function even more. This in turn slows down metabolism and leads to weight gain. It is a vicious circle.
As usual it is easy to point the finger at poor diet and lifestyle as contributing factors to thyroid dysfunction and sugar, processed foods, stress, lack of exercise or toxic environments all play their part.
WHAT CAN YOU DO?
Low thyroid function can be addressed in a number of more natural ways.
I treat many people (mainly women) for low thyroid function with huge success using carefully selected Homeopathic remedies, reversing their debilitating symptoms and allowing them to live a normal life. But with this being a complicated chronic issue it is not one that can be self-treated and requires prescribing by a fully-trained professional Homeopath.
But luckily there are a number of things that you can do as a first-line defense for hypothyroidism, and using natural methods avoids the side effects of medications.
DIET
A well balanced diet that is made up of unprocessed, unrefined whole foods, with organic or biodynamic vegetables, fruits, meat and dairy, is the best way to combat hypothyroidism, if you also include the following guidelines.
It’s so important that you stay away from sugar and caffeine which simply cause thyroid burn-out. If going ‘cold-turkey’ is too hard then cut back more gradually. Cut out refined and processed carbohydrates as well as they behave just like sugar when they are metabolized in your body.
Make sure to eat protein as it transports thyroid hormone into your cells. Include nuts, nut butters, legumes, quinoa, and less frequently and in smaller quantities eggs, meats, fish and dairy.
Good fats help to create hormone balance (including thyroid hormones) – avocados (one of my favourite good fat sources), coconuts and coconut milk and oil, olives and olive oil, raw nuts and nut butters, organic butter and yoghurt, organic egg yolks, flax seeds. Avoid trans fats.
Make sure you are getting enough Vitamins and minerals, especially Vitamin A, Vitamin D, the Vitamin B’s, iodine, selenium, zinc, copper, iron and omega-3 essential fatty acids. Organic produce will be higher in vitamins and minerals as long as it isn’t old and wilting.
Thyroid hormone production is just another of the many functions of Vitamin D which is produced in the body from sunlight. This is yet another reason to have levels of this crucial vitamin tested and maintained, and you may actually need to supplement this.
Cut out gluten especially if you have Hashimoto’s as the gluten mimics thyroid tissue and aggravates the autoimmune response
Watch out for foods that interfere with thyroid function especially those containing goitrogens and don’t eat them unless they are cooked – cabbage, broccoli, cauliflower, Brussels sprouts, kale, turnips, spinach, strawberries, peanuts, millet
Get tested for food sensitivities, especially if you find there is a food or food group that you crave, as eating these foods sets up an autoimmune response in the body.
The thyroid gland requires iodine to make thyroid hormones so iodine deficiency may be a contributing factor to hypothyroidism. Many people are deficient in iodine so include more sources of iodine in your diet like seaweed (kelp, dulce, nori), shellfish, saltwater fish, eggs, yoghurt, mozzarella cheese
SUPPLEMENTS
Supplement with probiotics as good thyroid function depends on healthy gut flora
Add vitamins and minerals particularly if you are not getting adequate amounts in your diet.
Other supplements that help thyroid activity and the manufacture of thyroid hormones are Tyrosine, Pantothenic acid (vitamin B5), magnesium citrate and Potassium iodide. Look for these in a combined thyroid supplement.
HERBS
Ashwaganda is a herb that can help to improve the level of T4 hormone and guggal Commiphora wightii to convert the T4 into the active T3. Guggal has been used for centuries in Ayurvedic medicine and is now difficult to source due to its scarcity after overuse – you may want to reconsider using this herb for this reason.
EXERCISE
Exercise lowers insulin levels and increases thyroid function. Work out or walk for 40 minutes three times a week, and make sure you get out of breath.
Source articles:
http://www.thyroid.org/what-is-hypothyroidism/
http://www.drnorthrup.com/womenshealth/healthcenter/topic_details.php?topic_id=59
http://www.mindbodygreen.com/0-3139/13-Ways-to-Treat-Hypothyroidism-Naturally.html
http://vistamaglive.com/the-low-thyroid-epidemic-in-canada
http://www.doctoroz.com/blog/lisa-lynn/3-ways-boost-thyroid-function
http://www.umm.edu/altmed/articles/hypothyroidism-000093.htm
http://www.elliotthealthcare.com/low_thyroid.htm
http://www.naturalendocrinesolutions.com/articles/truth-protein-carbs-fats-thyroid-health
Related articles
- Thyroid- Home remedies (harikrishnamurthy.wordpress.com)
- The Relationship Between Hypothyroidism and Infertility (thyroid.answers.com)
- Hypothyroidism Treatment and Diet (healthandwellnessblogging.wordpress.com)
- Iodine Deficiency symptoms (healthylifestylesliving.wordpress.com)
Do You Dream Of Dreaming…If Only You Could Get To Sleep?
It seems that almost everyone I have spoken to over the last week has had problems sleeping, whether it is in getting to sleep, waking during the night or, for those that are sleeping, having vivid crazy dreams. Insomnia, or sleeplessness, can be either an inability to fall asleep or waking up through the night before the expected waking time. As anyone who has ever experienced a poor nights sleep knows, the impact of sleeplessness shows up the next day as a reduced ability to concentrate, lethargy, and fragile emotions.
The body actually requires sleep just as it does water, food and oxygen in order to function. Without sleep we would literally go crazy. When insomnia is long term (more than 3-4 weeks) it can have a major impact on your health, leading to memory problems, depression, irritability, with an increased risk of heart disease.
Tossing and turning for hours on end, worrying about not being able to get to sleep, or being unable to switch off can be very frustrating, and can even worsen the insomnia. The more you try to sleep, the more frustrated you get and the harder sleep becomes
For many people insomnia is an ongoing issue that has some pretty big repercussions on their life. While it can be caused by many things for a large number it is often the result of poor sleep behaviour, sometimes resulting from patterns established during childhood.
SOME CAUSES
There are quite a number of poor lifestyle habits that can actually be the cause or sleeplessness, or else worsen it. Here are a few of them that you may need to address:
· Going to bed at different times each night
· Daytime napping
· Poor sleeping environment, such as too much noise or light – your bedroom should be a ‘haven of calm’
· Spending too much time in bed while you are still awake
· Working evening or night shifts
· Not getting enough exercise
· Using the television, computer, or smartphone in bed
The use of some medications and drugs may also affect sleep.
- Alcohol for instance may help you fall asleep initially but generally leads to waking up through the night.
- Too much caffeine is well known as a cause of insomnia, especially when it is drunk later in the day.
- There are a number of medications, including cold medicines and diet pills that can cause poor sleep. Be very careful about self-prescribing unless you know exactly what the effects of what you are taking are, as some herbs and supplements can lead to insomnia.
- Heavy smoking can be a problem.
- If you take sleeping pills regularly it is easy to become used to them, so they stop working as well as they did initially.
In addition to lifestyle habits there are a number of other physical, social, and mental health issues that can affect sleep patterns, including: anxiety disorders, Bipolar Disorder, certain medical conditions such as thyroid disease, feeling sad or depressed, physical pain or discomfort, stress whether it is short-term or long-term.
CIRCADIAN RHYTHMS
However sometimes there is just no obvious reason for sleeplessness.
We have our own inbuilt body clock called the circadian rhythm, that regulates our sleep patterns. This is what makes us fall asleep at night and wake up again the next morning. The body clock is easily thrown out by overseas flying, rotating shift work, or even a few late nights. When your body clock gets disrupted you experience symptoms like jet lag.
Taking sleeping pills to help you sleep often leaves you with a ‘hangover’ effect which is something you will avoid by using natural cures instead.
RESET YOUR BODY CLOCK NATURALLY
There are a number of very effective natural ways that you can reset the body clock so you can get back to good sleeping patterns. Here are a few that have proven success.
Melatonin: Melatonin is a hormone secreted by the pineal gland of the brain which helps to relax us so that we can fall asleep. It is quite well-known for its ability to rebalance your body clock and is often used to treat jet lag. It is usually released in the absence of light, but we need to have spent some time in daylight in order to make enough in the first place. This is why it is recommended that you spend time outside after you have flown a long-haul flight. Taking a melatonin supplement can help to reset the body clock. But if you prefer to use food as medicine you can address melatonin deficiency with foods that boost serotonin (melatonin is made from serotonin) such as raw cacao , magnesium, fish oils and herbal tea containing hops, chamomile, ashwaganda and lemon balm.
Homeopathy: Homeopathy has a marvelous history treating insomnia. There are many Homeopathic remedies that work to reset the body’s sleep patterns, calm your mind and get restful sleep. While there are a number of combination mixes available over the counter, the ones that have the deepest and most long lasting effect are those that are prescribed individually by a Homeopath to suit your individual insomnia symptoms.
Some that a Homeopathic practitioner may consider for insomnia are Arsenicum Album – useful when anxiety, fear, or worry prevents sleep; Coffea – when you are unable to sleep because your thoughts are too active or you are excited about a surprise, or good or bad news; Nux-vomica – when very irritable, waking between 2-4am with racing thoughts only to fall asleep again about daybreak, with much stress caused by overstudy or work; Ignatia – sleepless after disappointment or grief; and Passiflora – for restless sleeplessness with exhaustion – the choice between these and many more would depend on these, and all the other symptoms you were experiencing. But check with your Homeopath as the remedies need to be selected and taken according to homeopathic principles
Herbs: There is a range of herbs that are very useful to induce sleep. Valerian root is one that is quite well known and often used. It is quite powerful and often used when changing time zones for fast results. Valerian is useful when you have difficulty staying asleep. Some people however get the opposite effect from valerian and can get hyped-up after taking it. It is good combined with Passionflower which helps to fall asleep initially. Some of the others that can be helpful are Kava which is again available after having been taken off the market for a while, can be used for short-term relief. It is good to relieve anxiety in the moment. Scullcap is great to use when you are very hyped-up and just can’t slow down, or are experiencing anxiety and are emotionally stressed, and you can use it for longer periods.
Aromatherapy: Using Essential Oils can help bring on sleep. While there are a number of oils that induce sleep, lavender has long been recognized as being the ‘Queen of Calm’, and lavender essential oil will effectively calm down overwrought nervous systems. A few drops added to a warm bath before bed or on a cotton ball under the pillow should bring on sleep.
SETTING A PERFECT SLEEP ENVIRONMENT
Make sure your sleeping environment is calm and serene. THE KEY IS TO SWITCH OFF. Leave your worries at the bedroom door. Switch off all gadgets – phones (put them in flight mode), iPad, laptop, TV etc. Take some time to settle down and relax. Set aside 30 minutes before bed as ‘unwind and de-stress time’ – read a good book, wite your journal, listen to soft music – anything that you find relaxes you and does not involve an electronic gadget. Remember, exposure to artificial light (electronics) before going to bed increases your alertness and suppresses melatonin and so will keep you awake.
So, here’s to a great sleep.
What are some of the ways you deal with sleeplessness?
Disclaimer.
All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.
Source articles:
http://www.naturaltherapypages.com.au/article/can_i_reset_my_body_clock
http://homeopathyplus.com.au/getting-a-good-nights-sleep
Related articles
- How Much Sleep Does Your Teenager Actually Need? (plushbeds.com)
- Eat your way to a good night sleep (time4sleep.co.uk)
- How Light Affects Sleep (plushbeds.com)
Magical Magnesium
My sister is lucky and has a beautiful bathroom with a big, deep bath in it, and so this week I ordered her a bulk order of Epsom Salts for her long, deep bath soaks. She knows, like most people, that they are a great way to relieve tired and aching muscles and bring on a great sleep. But what she doesn’t know is that Epsom salts are rich in magnesium, a mineral that can be poorly absorbed internally.
Photo credit: Monica Arellano-Ongpin
Magnesium is often deficient in our diets but soaking in a bath containing Epsom salts can be a way to boost your magnesium levels, because it is absorbed very easily through the skin.
Most of the population does not get enough magnesium. In 2000 the National Health and Nutrition Examination Survey (in USA) found that the figure of deficiency was as high as 80% of adults, a figure most likely mirrored here in Australia. This figure is significant because the mineral magnesium plays a part in thousands of functions in your body, and it is also one that is easily depleted. Also, deficiency is often not detected because it manifests differently in each individual.
The mineral magnesium, plays a vital role in building and maintaining good health, working in conjunction with many other nutrients, particularly calcium and Vitamin D.
Most people know that they need calcium. And there is also growing awareness of the importance of Vitamin D. But the third side of this triangle is perhaps not so widely known about. Magnesium also plays a part in this picture, and while magnesium deficiency is quite widespread due to deficient intake, it is frequently not addressed with diet or supplementation in the way that calcium is. 
Magnesium, calcium and vitamin D work in unison in the body. All three require the others to actually do their job, and it does not matter if you are getting adequate amounts of one of them, without all three it will not be able to do its job. Which means taking calcium supplements without adequate magnesium is not much use. Your body needs about twice as much calcium as magnesium, but many people actually have much, much more calcium and many times less magnesium.
Magnesium is the fourth most abundant element in your body. It helps to regulate over three hundred enzymes, it plays a vital role in muscle control, in sending electrical impulses along the nerves, in energy production and also it assists in the elimination of toxins.
Many common diseases of our modern life can be rooted in a magnesium deficiency, and it can lead to heart disease, stroke, osteoporosis, arthritis and joint pain, digestive disorders, chronic fatigue, or illnesses resulting from stress. Magnesium deficiency has also been shown to contribute to SIDS. Long term chronic magnesium deficiency damage can even be fatal.
When we talk of muscles everyone usually thinks of those in the legs or back, and most people have experienced muscle cramps at some time, often in the legs or feet. But how many think of their heart as also being a muscle? Low magnesium levels can affect the efficient working of your heart, in the same way that they can lead to cramping of your leg muscles.
Here are some early symptoms of a magnesium deficiency:
- Restlessness
- Muscle cramps, tremors & twitches
- Restless or fidgety legs
- Pain in the feet
Some other indicators of a possible magnesium deficiency:
- Migraines, cluster headaches
- Anxiety, stress & panic attacks
- Fatigue, sluggish
- Poor sleep & waking up tired – difficulty falling asleep or waking with muscle stiffness
- Low energy levels
- High blood pressure & cholesterol levels
- Period pain & PMS – deficiency can also lead to infertility and pregnancy problems
- Nervousness – heightened sensitivity to external stimuli like lights and noise, with exaggerated emotions
- Irritability of the nervous system – depression, restlessness, psychiatric conditions including bipolar and epilepsy.
- Kidney stones
- Poor memory & confusion
- Calcium or potassium deficiency
- Autism spectrum, ADD/ADHD, other neurological conditions
Magnesium Foods
Magnesium can be obtained from a number of foods. Good sources of magnesium are
Continue reading…
Disclaimer.
All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.
Source articles
http://www.ancient-minerals.com/magnesium-sources/dietary/
http://unames.com/floating/epsom.htm
The Magnesium Factor, Seelig, Mildred. 2003
Related articles
- May I Have Your Attention Please? The Importance of Magnesium (bakingkookys.wordpress.com)
- 16 Signs You’re Magnesium Deficient – Symptoms of Low Magnesium Levels (naturalsociety.com)
- Managing Stress Naturally (purevitamins.com.au)
Get Down To Earth Again And Do Some Grounding
This year I decided to ditch my footwear inside the house, ever since reading up on Barefoot Earthing or Grounding. This is a radical new health practice that is quickly gaining momentum as word about its benefits spreads. Its impact can be quite far-reaching and yet it is incredibly simple to do, costs nothing, is always available and feels great.
Photo credit: http://www.flickr.com/photos/hlkljgk/5760553436/
Have you ever noticed how good you feel when you take off your shoes to walk barefoot? Well it seems there is a scientific explanation, and research into the practice of Grounding has found that it can significantly improve all sorts of health problems. It can help your energy levels, reduce stress, improve your sleep, decrease muscular inflammation and stiffness as well as other chronic pain, reduce anxiety, improve circulation, prevent free-radical damage and associated premature ageing and even heal injuries faster. It brings you back into a state of equilibrium where your body is best able to heal itself. Those who use the practice on a regular basis report great results. I am certainly finding I have less aches and pains whenever I walk round without shoes than when I leave them on.
It all has to do with electrical fields.
These days we live completely immersed in electro-magnetic waves (EMFs) from a huge number of everyday items including our mobile phones, computers, wireless technology, huge numbers of electrical appliances, and even compact fluorescent lights. The air in our houses, our workplaces, our schools and in some outdoors places is full of electro-pollution, harmful positive ions produced by this multitude of electrical contraptions that surround us. These positive ions are contributing to ill health.
Electrical stress is now recognized as a significant contributor to many health problems and in fact a new chronic illness, “Diabetes Type 3”, has been coined to describe the effect of illness believed to be from electropollution. Surrounding yourself with sources of negative ions helps to rebalance this disharmony, as does being in places where negative ions are in abundance.
The surface of the earth is electically conductive and has a permanent supply of free electrons sitting just above the surface. The charge on the earth surface is negative and anything that is close to the surface will also carry that charge
Your body also has an electrical field, sometimes referred to as the biofield or the aura. When your bare feet are in contact with the earth negative electrons can easily pass into you. Grounding helps to prevent a build-up of harmful electrons in your body as well as promoting a discharge of the positive ions from your body into the earth. Simultaneously you receive a flood of free electrons from the earth. These neutralize the free radicals in your body which cause inflammation and are responsible for many health problems. The flood of electrons immediately ‘re-balances’ you, which is why you feel so good when you walk outside barefoot.
In case you got lost in that explanation, simply, standing on the earth rebalances the electromagnetic field of your body, helping to strengthen your immune system, and boosting both your health and your wellbeing.
For most of our existence humans have gone barefoot and often slept directly on the ground, things now are very different. As well as being surrounded by electromagnetic pollution we are cut off from receiving the rebalancing benefits from the earth because the shoes that we now wear have rubber and synthetic soles that insulate and block transmission of the natural beneficial energy of the earth. Think how rubber gloves can provide protection from electrical shock.
HOW TO GROUND YOURSELF
- Take your shoes off and go barefoot on grass, beach, bare earth, even concrete when it is laid directly on the earth (but not if it is painted or sealed) whenever you can
- You need to walk around on the earth for about thirty minutes to gain the benefit
- Swim in lakes, rivers, or the sea
- Wear shoes with leather soles
- Purchase and use one of the indoor grounding mats or an earthing bed sheet.
By the way, the reason I am able to benefit from earthing when walking barefoot indoors is because my floor is unglazed slate sitting on a concrete slab which is set directly onto a rock shelf on the side of a hill. You would not get earthing benefit in a home above the ground, or with glazed tiles, or a layer between the concrete and tile, or with other floor coverings.
If you would like to read up on Earthing also then get a copy of the book EARTHING – The Most Important Health Discovery Ever? by Clint Ober, Dr Stephen T Sinatra and Martin Zucker.
Remember though, Grounding is not a substitute for medical treatment and if you have a medical condition you need to consult your healthcare provider.
Disclaimer.
All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.
Source articles:
http://www.earthing.com/category_s/1823.htm
http://www.barefoothealing.com.au/
http://www.wellbeing.com.au/article/Features/Body-Health/Barefoot-earthing_1054
http://www.naturalnews.com/028967_electropollution_diabetes.html
Sure-fire Strategies to Stop The After-lunch ‘Sleepies’
Are you someone who finds that come mid afternoon it is all you can do to keep your eyes open? Well you most certainly are not alone as millions of others share your dilemma. But before you reach for that can of energy drink or cup of coffee to help you see out the day, it is possible to keep energy levels relatively stable throughout the day so you don’t end up simply staring off into space after lunch, and here are some ways to help you avoid getting that energy crash in the first place – there is bound to be one that works for you!
Why You Crash
There are a number of reasons why you might be experiencing the afternoon slump just as there are a number of techniques you can do to snap yourself out of it when your eyelids start to drop. But if you want a significant change in energy fluctuations you need to make permanent changes to whatever it is that is acting as a trigger for your energy lows.
There are lots of ailments that can cause you to feel tired after lunch, such as allergies, insulin resistance, celiac disease or low blood sugar. But your tiredness may be due to something as simple as eating a big lunch. Digestion requires quite a lot of energy and as your stomach loads up with food extra blood rushes into your intestines from all over your body to help with the extra work. This leaves the rest of your body, including your brain somewhat deprived, with the result that you start to feel exhausted. Eat a big breakfast and opt for a smaller, light lunch.
Better Lunch Choices
There are many lunch choices that can lie behind afternoon ‘sleepies’. Avoiding meat at lunch may be a wise choice when it comes to fighting fatigue as meat is one of the hardest foods to digest. It takes two hours to digest meat compared with only thirty minutes to digest fruit. Eating a meatless lunch will place a lot less stress on your digestive system and keep that blood flowing to the brain and lungs.
Don’t forget to chew your lunch really well as saliva is loaded with enzymes that start off the digestion process. The more broken down by saliva that the food is when it reaches your stomach, the easier it will for your body to continue the process through the gut, and the less likely it will be for you to feel tired.
Gluten Intolerance
An intolerance to gluten, the protein found in some grains, can cause after-lunch fatigue in anyone suffering from coeliac disease after they have eaten foods containing gluten at lunch. But many people who have a gluten intolerance without actually having coeliac disease also benefit from removing gluten from their diet. It may be worth having this checked out if you suspect gluten intolerance is behind your tiredness.
Another reason for many people experiencing low energy level between one and four hours after eating is hypoglyceamia. Eating a lunch high in refined carbohydrates causes the blood sugars to rise rapidly, or spike, and this is followed a few hours later with a crash in blood sugars that results in fatigue, often with dizziness or shakiness. The onset will often be faster if you exercise as well. A lunch of vegetables and protein is a much better choice than refined carbohydrates. Low GI food alternatives you could look at include most fruits and vegetables, lentils, beans, hummus, quinoa, nuts and seeds. You can find a list of the GI Index rating of lots of foods here
Insulin resistance
Another sugar related cause of fatigue after eating may be insulin resistance. When excess sugar or carbohydrates are eaten the body produces more insulin, but over time your cells start to resist the insulin which leads to all sorts of health conditions, including fatigue.
Caffeine
One cause of afternoon tiredness that is often overlooked is caffeine. Drinking two or three cups of coffee in the morning may get you going during the morning but you pay for it later. As well as the short-lived burst of energy that caffeine provides to you, it also contributes to dehydration, a leading cause of fatigue. Think of coffee as ‘credit-card’ food (eat now, pay later) Studies show that a single cup of coffee is sufficient to keep long-haul truck drivers more alert so replace that second coffee with a large glass of water. And more importantly, don’t use caffeine as an afternoon pick-up. If you find you absolutely must have some caffeine drink green tea instead. As well as the mild dose of caffeine it contains you will receive all the other wonderful benefits green tea has to offer. Tulsi tea is another great afternoon energizer especially if adrenal fatigue is playing a part. Don’t forget that caffeine is like any drug and your body will develop a caffeine tolerance, so that where you only needed one cup originally after time you might find you need six or even ten to get the energy burst you need.
Posture
Most people working in an office will sit hunched up over their computer for most of the day and as fatigue hits in the afternoon they tend to slump down over their desk even further. Sitting up straight – shoulders back, eyes forward and lower back arched slightly -and taking some good deep breaths right down into the bottom of the lungs can re-energise you very quickly. Stand up and add a few stretches for even more benefit.
Electro Magnetic Fields
It’s worth remembering that being surrounded by EMF’s (often called electromagnetic radiation) can cause fatigue and these are always high around any electric equipment. EMF’s are especially high where there are wireless devices such as computers, wireless phones, printers, laptops, mobile phones, baby monitors, internet connections etc. so getting away from your desk or taking steps to lesson the effects will help keep you more alert.
Body Clock
If you are living in places where the sun sets during the afternoon in winter it may also be due to your own body clock. As the day starts to get dark about mid-afternoon your body temperature drops and the hormone melatonin, which makes you feel sleepy, is released. Circadian rhythms contribute to how alert you feel so open the curtains to let in the sunlight or else simply turn on more lights if it is dark outside.
Watch your sleep routine. Sleep recharges your body physically and mentally. Get yourself into a regular routine of going to bed and waking up at the same time and stick to it. You need seven to eight hours sleep a night. Studies have shown that ‘Binge Sleeping’ for one or two days a week does not counteract the sleep debt from the other nights of the week. If you don’t get enough sleep fatigue is likely to be the result. Go to bed and wake up at the same time every day, including weekends, for more energy.
Breathe
Studies have shown that deep breathing can relieve general fatigue
Natural Strategies To Adopt
If, in spite of taking measures to address what may be contributing to your tiredness, you still find yourself falling asleep during the after lunch meeting here are some strategies that may help in the moment:
- Research shows that the aroma of peppermint is a natural remedy for boosting memory, focus and concentration. It is just as effective whether it is fresh leaves, essential oil or brewed tea. Enjoy a cup of peppermint tea, spray a mist of a few drops of peppermint essential oil in a cup of water about your workspace, or even place a few drops of the oil on a handkerchief to sniff, or keep a pot of mint nearby and crush a couple of leaves during the afternoon
- If your tiredness is related to blood sugar imbalance chewing a cinnamon stick might help as it has been shown to have a significant influence on regulating blood sugars
- If you are able to get away briefly a quick power nap in your car could be just enough to revive you
- Listening to music has been shown to raise endorphin levels which makes you feel happier. Play your favourite music or sing out loud to get you motivated again.
- Dehydration causes fatigue so drink some water, or even eat some foods with a high water content like lettuce or watermelon, and combine it with a walk to the water cooler to get away from your desk.
- Protein from nuts or yoghurt makes a good snack when you start to slump in the afternoon
- Get up and run up the stairs or around the block if you can. It starts the blood pumping and gives the brain a boost.
- Meditate – yes seriously, just a five minute meditation at your desk is enough to clear out your head and revive, refresh and recharge you.
- Just as animals hibernate when the weather turns cold, getting too cold can make you feel sleepy too, so throw on a jumper or turn up the heating to wake yourself up (this is usually a big help for me!)
- And if you are lucky enough to work from home or your workplace is a little more free you could do some exercises or hit the gym, turn the music up really loud, take a short cold shower or do some yoga
What are some of the ways that you manage the mid-afternoon ‘sleepies’?
Disclaimer.
All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.
Source articles:
http://www.naturalnews.com/034368_aromatherapy_peppermint_memory.html#ixzz2NJuFpNiJ
http://www.livestrong.com/article/507239-how-to-avoid-a-crash-after-lunch/#ixzz2NKEIYJSM
http://www.livestrong.com/article/330805-how-to-avoid-afternoon-fatigue/
http://greatist.com/happiness/28-scientifically-proven-ways-boost-energy-instantly
Fight Depression With These Simple Strategies
As you read this post Mental Health Awareness week has finished but the battle that is depression goes on for many people.
Commonly Depression is treated with drugs that flood the brain with serotonin. While it is important to address depression, there have not been scientific studies that show that this drug therapy really works, and in fact, a number of experiments where the serotonin levels in the brain were greatly increased, failed.
However, there are other methods that can be used to help relieve depression.
- A therapist can help you with new ways to look at yourself and your life.
- Adequate sleep makes you less susceptible to the negative messages that seem to swamp you. (I’ll write more about good sleep habits in a later post).
- Exercise three times a week, difficult though it always is to get motivated, always helps lift your mood by altering brain chemistry. It doesn’t have to be at the gym as walking is always good and yoga is great too.
- Structure helps, so getting into a routine is a good idea.
- Keeping in touch with other people who love and support you is worth heaps, and if you can’t do that, then just getting out and being around people, anyone, will help. Even better if they have a laugh with you.
- Getting lots of sunshine is also good as natural light has been proven as a cure for depression.
- There are also lots of mood boosting supplements, like maca, that will help.
Food For Depression
Another major way of fighting depression is through good nutrition, even though because of the depression you may not be feeling hungry.
Preparing and eating a meal might seem pointless but not only do the nutrients contribute to lifting your depression, it will also help you avoid the junk foods that make your depression worse. Don’t even buy or store sugary or salty snacks in your cupboards – it is far better to have simple healthy foods that don’t need lots of preparation to use when you find you are simply not able to face meal preparation.Foods like coffee, meat, alcohol and fatty or fast foods can actually make you feel more depressed and you will feel a lot different if you avoid them.
It really is a case of “you are what you eat”, bad foods make you feel worse and good healthy foods make you feel better.
Top foods to fight depression
1. Fish Oils:
Yes this is another benefit of fish oils as the right kind of fish contain lots of omega-3 fatty acids, often lacking in depressed people. One study showed that taking just one gram of fish oil each day made a 50% difference in symptoms like anxiety, sleep problems, feelings of sadness, decreased sex drive and suicidal thoughts. You can also get omega-3’s through eating other foods including walnuts, flaxseed oil, or chia seeds. Oily fish include sardines, tuna, wild-caught salmon, gemfish plus others.
2. Brown Rice:
A great high-fibre food, brown rice contains lots of Vitamin B, B1, B3 and folic acid, plus lots of trace minerals which you need to function properly. It is also low-glycaemic, releasing glucose into the bloodstream slowly to prevent mood swings due to sugar-lows. You need to avoid any “instant” or “quick-cook” varieties because they don’t have any of these benefits.
3. Brewer’s Yeast:
The “darling food” of the 70’s, brewers yeast also contains B Vitamins (B1, B2 and B3). Don’t take this if your yeast tolerance is not great, but otherwise get your daily dose by mixing a thimbleful into a smoothie. It has heaps of vitamins and minerals in a small package, including amino acids which are great for the nervous system, and awesome for dealing with depression
4. Whole-grain Oats:
Again, you can’t use “instant” or “quick cook” oat varieties as they won’t help. With heaps of B vitamins (folic acid, pantothenic acid, B6 and B1) wholegrain oats help lower cholesterol, soothe the digestive tract and help prevent “sugar crashes,” so they assist with crabby moods and mood swings.
5. Cabbage:
With Vitamin C and folic acid cabbage protects against stress, infection and heart disease as well as lots of cancers (American Assoc for Cancer Research). There are lots of ways to eat it apart from boiled into a nasty mess – try it tossed in a salad or a wrap instead of lettuce, perfect in a stir fry, in a cabbage soup or just juice it. If you have trouble digesting cabbage add some fennel, caraway or cumin seeds before cooking. Or you could drink these spices in a non-caffeinated tea.
6. Other Foods
There are also a few other foods worth a mention here.
- Grains like quinoa, kamut or spelt are better choices than refined grains like white wheat flour. Wholegrains are one great place to find the B vitamins which help improve your mood.
- Foods like raw cacao (not a block of milk chocolate!), dark molasses and brazil nuts, which are high in selenium, are also great depression eliminators
- Make sure your diet is loaded up with fruit and vegetables which will provide lots of vitamins and minerals to help lift the clouds that surround you. And remember that there is a big difference between both the amounts, and the quality, of the nutrients in organic and commercially grown produce. Organic foods have significantly higher levels of the nutrients you need than are found in commercially grown crops.
- It is pretty important to try and keep your blood sugar levels stable and also to get enough B vitamins when you are feeling depressed. Avoiding sugar altogether helps stop blood sugar spikes and dips.
In the end it is important to remember that depression does not last, it is a transient phenomena and will pass. In the meantime take the decision to be proactive and make the changes you need to make to move on. Even just setting this goal is the first step in moving forward.
Disclaimer.
All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site.
For more information:
http://www.naturalnews.com/020611.html
http://voices.yahoo.com/how-fight-depression-daily-habits-all-200108.html?cat=72
http://www.naturalnews.com/035463_depression_herbs_remedies.html
http://www.thedailymind.com/stress/5-small-but-big-ways-to-beat-depression-every-time/
http://www.webmd.com/depression/features/natural-treatments
© Catherine Bullard and Happy Holistic Health, 2012. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Catherine Bullard and Happy Holistic Health with appropriate and specific direction to the original content.
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