December 2015 Edition
Did you know?
Humans are the only
mammals that willingly delay sleep!
Sleep: Essential for Mind-Body Health
Adults and children alike are spending
more time awake late at night to study, work, or have fun. All those late
nights may be slowly killing us. More than 20 years of research shows us that
sleep is vitally important to physical and mental health.
Most of what we know about sleep and health comes from studies of
what happens to the mind and body when we don't sleep enough, or at all. In
animal and human studies, living without sleep for even a few months resulted
in death. Sleeping fewer than 8 hours a night on a regular basis is associated
with increased risk for diabetes, heart disease and stroke, depression, colds
and flu, and obesity.
While We Are Sleeping...
Sleep affects brain chemistry and has an important role in the
functioning of the nervous, immune and endocrine systems. During sleep we
develop and reinforce neural pathways involved in memory, learning, and
emotion. New research suggests sleep helps flush toxins from the brain.
While we are sleeping, the body manufactures hormones that repair damage
caused by stress and the environment in which we work and play. Growth hormone
cleanses the liver, builds muscle, breaks down fat, and helps normalize blood
sugar. We also produce hormones that help fight infections. If we aren't
getting sufficient sleep, we get sick more often and take longer to recover.
Lack of sleep increases inflammation, which is has been linked to heart disease
and stroke.
Skimping on shut-eye is linked with obesity in adults and
children. Lack of sleep interferes with the levels of metabolic hormones that
signal when you're hungry and when you're full.
The amount of sleep you need varies based on age, activity level,
quality of sleep, and genetics (e.g., some of us really are night owls).
Infants typically require 14-15 hours of sleep per 24-hour period; young
children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A
general rule of thumb for determining your sleep requirement: If you do not
wake feeling refreshed, you may not be getting enough sleep.
Are You Sleep Deprived?
You don't have to pull "all-nighters" to become sleep
deprived. A sleep debt of just 1-2 hours a few nights a week can affect your
health and performance.
To become fully well-rested and regain energy after a
sleep debt, get an extra hour of sleep each night for one week.
If you experience any of the following the signs of sleep
deprivation, talk to your healthcare provider about natural approaches to
getting your sleep back on track.
·
Daytime drowsiness; fatigue
·
Poor memory; difficulty concentrating
·
Changes in appetite
·
Difficulty dealing with stress
·
Irritability
·
Muscle tension; impaired vision
·
Increase in accidents or clumsiness
Food for Thought. . .
"Sleep is that
golden chain that ties health and our bodies together." - Thomas Dekker
The Power of Sweet Potato
Sweet Potato is a powerhouse of nutrition. This vibrant orange
tuber is rich in vitamins, antioxidants, anti-inflammatory nutrients, and blood
sugar-regulating nutrients. The antioxidant Beta-carotene, which gives Sweet
Potato its orange flesh, is necessary for your body to produce Vitamin A. We
need vitamin A for eye health, for a strong immune system, and for healthy
skin. One medium Sweet Potato provides 100% of your daily needs for Vitamin A,
as well as a healthy dose of vitamin C, several of the B vitamins, potassium,
calcium, iron, magnesium, zinc, and vitamin E.
Some research has shown that, as antioxidants from Sweet Potato and other phytonutrients pass through the
digestive tract, they act in ways that may lower the health risk posed by heavy
metals. Scientists are also studying the anti-inflammatory nutrients contained in purple Sweet Potatoes, which may provide protection
against certain types of cancer. Sweet Potatoes also have a fascinating ability
to potentially improve blood sugar regulation. Researchers are interested in
determining what effect this may have on Type-2 Diabetes. High in fiber,
including Sweet Potato in your diet can promote regularity of the bowels and
healthy digestive function.
You can enjoy Sweet Potato as a main course, side dish, in soups,
or in desserts. When shopping for these versatile veggies, remember that Yams
are not the same as Sweet Potatoes. The two are not in the same "food
family" and each has a different nutrient profile. Yams are usually
imported from Africa or Asia, whereas the Sweet Potato is grown abundantly in
the U.S. Finally, Sweet Potato color, both flesh and skin, can range from white
to yellow-orange to brown or purple. There also are "firm" or
"soft" varieties, which can make a difference in your cooking.
Calcium Essential for Strong Bones,
Sound Sleep
Did you know that Calcium, the most
abundant mineral in the human body, is not only essential for strong bones, it
also supports healthy functioning of the cardiovascular, musculoskeletal, and
nervous systems? When it comes to sound sleep, insufficient dietary Calcium has
been associated with insomnia. Calcium is instrumental in the way our brains
cycle through the stages of sleep and in the ability to generate brain
chemicals, including tryptophan, associated with deep sleep.
The best way to get calcium is through whole foods. Dairy products
are abundant in the mineral in a form that's easy for most people to digest.
Vegans sources of this mineral include almonds, dark leafy greens, and tofu.
However, figuring out how much calcium you're actually getting from veggies is
tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be
poorly absorbed because of the acids. For example, 1 c. of frozen spinach
contains nearly as much calcium as 1 c. of milk, but only a tenth as much is
absorbed because of the oxalic acid.
For a healthy adult, the recommended intake for a Calcium
supplement is 1,000 - 2,000 mg daily, depending on health status and lifestyle
habits including exercise. There are many factors and forms of calcium
supplements (e.g., carbonate, citrate), that affect how well the body absorbs
the mineral. Also, calcium supplements can interact with other medications. Too
much calcium can stress other bodily systems, leading to health problems. For
these reasons, consult with a health practitioner as to which type and dosage
of calcium is best for you.
Soothing Herbs for Restful Sleep
Three herbs well known for calming
effects are Lavender, Chamomile and Oats. Perhaps, not quite as well known as
the first two herbs, Avena sativa (Oats Milky Seed or Oat straw) is
the grain* source of oatmeal. The entire plant is abundant in minerals and trace
nutrients, in particular the B-vitamins, calcium, and magnesium, which help
soothe and strengthen the nervous system. As an herbal remedy, oats can ease
the effects of stress, anxiety or exhaustion and resolve sleeplessness. Oats
contain the amino acid tryptophan, which research shows promotes sleep. In
fact, Scottish folks suggest a bowl of oatmeal before bedtime to ensure restful
sleep!
Of its many medicinal uses, lavender is known worldwide as an
herbal "rescue-remedy" for reducing stress, anxiety and tension. Its
strong, relaxation-inducing scent is used in massage therapy lotions, candles,
bath salts, tinctures and essential oils. As one of the few essential oils that
can be applied directly to the skin, a dab of lavender on the inside of your wrist
can help soothe a stressful moment. Lavender is also used in teas, often paired
with chamomile. If you aren't a tea-drinker, dried lavender can be added to a
sachet and placed beneath your pillow to help induce sleep.
Chamomile has been used for centuries as an herbal remedy for
easing stress and insomnia. Today, these uses continue and we also have good
clinical evidence for the safe use of chamomile preparations to help reduce
inflammation, promote more restful sleep, ease colic and digestive upset, and
facilitate wound healing when used in a cream. While chamomile seems to reduce
the effects of anxiety, which can contribute to sleeplessness, more research is
necessary to demonstrate the specific properties of chamomile that contribute
to its effects.
Since there are many different ways to prepare these herbs, and
some people can be allergic to certain herbs, do check with your wellness
practitioner for the best approach to help you relax and get a good night's
sleep.
*If you have sensitivity to gluten, be
sure to use an oat product produced using gluten-free manufacturing practices.
Natural Therapies for
a Good Night's Sleep
Before your head sinks into the pillow at bedtime, there are some
very simple things you can do to prepare mind and body for a night of deeply
restful sleep. The evening hours are a time when the busyness of your day
should begin to wind down. It's important to create a bedtime ritual that will
help tame the thoughts that may still be racing through your mind and which can
prevent you from falling or staying asleep throughout the night.
In addition to the lifestyle tips for better sleep that are
described in this month's feature article, try adding some of the following
naturopathic and holistic approaches to your evening routine.
·
Enjoy a warm bath including Epsom salts and/or lavender oil.
· Guided Imagery! I cannot say enough:
http://www.healthjourneys.com/Store/Healthy-Sleep/4
·
Herbs and other botanical or aromatherapy treatments are useful
for calming down after a stressful day. In addition to the herbs discussed in
this month's newsletter, Let us know if you need help with other supplements.
·
Try meditation, beginning with just 10 minutes a day. Meditation
has numerous health benefits and recent studies show it can significantly
affect quality of sleep.
The information offered by this newsletter is presented for
educational purposes. Nothing contained within should be construed as nor is
intended to be used for medical diagnosis or treatment. This information should
not be used in place of the advice of your physician or other qualified health
care provider. Always consult with your physician or other qualified health
care provider before embarking on a new treatment, diet or fitness program. You
should never disregard medical advice or delay in seeking it because of any
information contained within this newsletter.
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