snacks per day (a small bedtime snack if you tend to waken hungry during the night) so you are eating something every 2-3 hours. Com- bine proteins (fish, fowl, eggs, yogurt, beans, nuts, seeds, beans, qui- noa) with complex carbohydrates for a steady supply of food energy to cells and brain. This prevents stress hormone secretion induced by low blood sugar.
• dietary don’ts: Avoid “white foods” such as those made with refined sugars and white flour; avoid more than occasional, moder- ate use of alcohol; gradually reduce and then avoid stimulants such as caffeinated beverages and chocolate.
• Take a high-quality fish oil supplement, one which provides the essential fatty acids EPA (in amounts of about 1500 mg. per day) and DHA (to total about 800-1000 mg. daily) taken with meals in 2-3 doses through the day. Two good brands in health food stores are
Barlean’s and nordic naturals. Also noted in the “first aid” section above, phosphatidyl serine (100-200 mg at bedtime) works with the essential fatty acids from fish oil to re-sensitize cell membranes of brain neurons, restoring healthy lines of communication with the adrenals. Although the effects may be felt within a few days, if there is more extensive repair work to be done it may be a month or more before improvement is noted.
• The herb Rhodiola rosea is an adaptogen, which in simple terms means it has a balancing effect on adrenal function and helps the body to respond better to stress. As there are a number of species of Rhodiola, it is important to obtain a supplement which has been assayed for the level of rosavins, a class of compounds thought to be necessary for therapeutic effect. While in my practice I work with formulations standardized to contain 16% rosavins, those available to the public usually contain between 2 and about 5% of these com- pounds, and about 250 mg per capsule of the herb itself. A conser- vative dose is 2 capsules an hour or more before bedtime (this herb may have a paradoxical stimulating effect and interfere with sleep if taken too close to bedtime). Of course, as is true with many herbs, caution is indicated when pregnant or breast-feeding.
• Consider a program of detoxification: internal (such as from
food sensitivities and imbalance in the digestive tract) and external burdens of toxicity are profound and ongoing triggers of excessive stress hormone secretion.
• Moderate exercise has been shown to improve sleep, but be sure you finish exercising 6 or more hours before you want to go to
20 Natural Nutmeg
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