Sleeping Aids

When you can’t sleep, the temptation to pop a sleeping pill is strong. But did you know you could be risking your life?

There’s a large body of research indicating that sleeping pills may contribute to as many as 500,000 deaths each year in the United States. Most sleeping pills are “sedative hypnotics”— a class of drugs used to treat anxiety. Examples include Xanax, Valium, Lunesta, and Ambien. Most of these drugs are highly addictive and come with a range of side effects, such as dizziness, drowsiness, and impaired coordination. 

Sleeping Pills’ Dark Side

The most serious risks of these drugs relate to their effects on memory and behavior. Because they act on brain chemistry, sleeping pills can cause changes in brain function and behavior, including memory impairment, nervousness, confusion, hallucinations, irritability, and aggressiveness. They have also been shown to increase feelings of depression, including suicidal thinking.

Daniel F. Kripke, MD, Professor of Psychiatry Emeritus at the University of California, San Diego, has worked for more than 30 years assessing the risk of sleeping pills, and his findings are stunning.

For one thing, 18 population-based studies have shown a clear link between the use of sleeping pills and increased mortality risk. Four of these studies specifically found that the use of sleeping pills predicted increased risk of death from cancer.

In the latest study, published February 2012 in BMJ Online, Kripke’s team obtained medical records for 10,529 people prescribed hypnotic sleeping pills, and compared them to records for 23,676 matched patients never prescribed sleeping pills. Over an average of 2½ years, the death rate for those who did not use sleeping pills was 1.2 percent, versus 6.1 percent for those who did. Subjects with sleeping pill prescriptions also had a 35 percent higher risk of cancer. Based on these findings, Kripke estimates that sleeping pills can be linked to 320,000—507,000 US deaths each year. 

Poor Sleep Quality 

Sleep recharges the energy within our cells and, among other things, helps to remove harmful chemicals from the body—particularly the brain. Sleep also helps enhance antioxidant mechanisms that reduce free radical damage. 

A likely explanation for the potential negative effects of sleeping pills is that they interfere with these normal sleep patterns, thereby robbing the body of sleep’s powerful healing effects.

Sleeping pills are also notorious for preventing deeper stages of non-REM sleep. That’s usually why these drugs produce a morning “hangover” feeling.

Cause and Effect 

The first step is to identify and address the causes of the problem. Consider sleep maintenance insomnia, when people are able to fall asleep but awaken in the middle of the night and have difficulty getting back to sleep. Many people with this condition suffer from faulty blood sugar control, so addressing that issue can dramatically improve sleep quality.

Other common causes of insomnia are stress, depression, anxiety, caffeine sensitivity, and even certain medications—there are well over 300 drugs that can interfere with normal sleep.

Natural Sleep Aids

I recommend a combination of melatonin (3 mg), 5-HTP (30 mg), and L-theanine (200 mg). These ingredients work together to decrease nighttime awakenings and the time required to fall asleep.

Recent studies have substantiated the herb valerian’s ability to improve sleep quality and relieve insomnia. As a mild sedative, use up to 900 mg, 30—45 minutes before going to bed.

You can find all supplements from article at iherb.com

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Natural Relief For PMS

Think PMS is a normal part of being a woman? It doesn’t have to be! You can feel better—less moody, bloated, and fatigued, for example—by trying a few select nutrients

 Premenstrual syndrome (PMS)—a recurrent condition that develops 7-14 days before menstruation—affects 30-40 percent of women, with peak occurrences among those in their 30s and 40s. In most cases, symptoms are relatively mild, but they can be quite severe.

What Causes PMS?

Scientists now believe that PMS is the result of alterations in brain chemistry that influence the brain’s sensitivity to hormones—the chief of which may be low levels of the neurotransmitter serotonin. Not surprisingly, then, conventional medicine has focused on antidepressant drugs to treat PMS, particularly selective serotonin reuptake inhibitors such as Prozac and Zoloft—with their significant side effects. Fortunately, many natural agents also show the ability to relieve symptoms and provide PMS relief.

 Nutritional Supplements for PMS

Common Conventional A Second Opinion:	Treatments for PMS Dr. Murray’s Top Natural Therapies:
Birth control pills	Vitamin B6 and Magnesium
Antidepressants	5-HTP Chaste Berry/Vitex

Vitamin B6 has been shown to be effective in relieving PMS symptoms in over a dozen double-blind clinical trials. It may work in part by boosting the accumulation of magnesium within cells–magnesium deficiency has been implicated as a contributor to PMS.

 Studies have shown that when PMS patients are given a supplement containing high doses of Magnesium and B6, they experience a substantial reduction in symptoms. Recommended daily dosages are 25-50 mg of B6 and 300-450 mg of magnesium.

 5-HTP is the “intermediate” compound between tryptophan and serotonin. It is more helpful in boosting serotonin levels than tryptophan, and has also shown greater effects in improving mood and reducing sugar cravings. The typical dosage recommendation is 50–100 mg three times daily before meals. 

The benefits of Chaste Berry in PMS appear to be related to its effects on hypothalamus and pituitary function. As a result, the herb (also called chaste tree berry or vitex) is able to normalize the secretion of various hormones. 

One double-blind trial compared a daily dose of vitex (20-mg tablet) with a placebo in 170 women. Over the course of three menstrual cycles in a row, the women were asked to rate changes in their PMS symptoms. Women taking vitex reported a 52-percent reduction in symptoms, compared with only 24-percent for those taking placebo. The recommended dosage of chaste berry (often standardized to contain 0.5 percent agnuside) is 175–225 mg per day in tablet or capsule form, or 2–4 mL (1/2–1 tsp.) per day for liquid extracts.

Is your diet to blame? Women suffering from PMS typically eat a diet that is even worse than the much-maligned standard American diet. Compared with symptom-free women, PMS sufferers typically consume:

• 62% more refined carbohydrates
• 275% more refined sugar
• 79% more dairy products
• 78% more sodium
• 53% less iron*
• 77% less manganese*
• 52% less zinc*

* Foods rich in iron include soybeans, spinach, lentils, sesame seeds, and olives; mustard greens, kale, chard, romaine lettuce, raspberries, pineapple, garlic, and eggplant are among foods plentiful in manganese; and some good food sources of zinc are beef, lamb, scallops, sesame seeds, pumpkin seeds, oats, yogurt, and turkey.

Natural approaches to whole body inflammation

Natural approaches to whole body inflammation

Inflammation occurs as a reaction to injury or infection. It’s characterized by pain, redness, swelling, and sometimes loss of function. It’s actually part of our natural defense against invading organisms. During inflammation, white blood cells rush to the area to destroy harmful microorganisms and dead cells, thus preventing the spread of irritation and permitting tissue to repair itself.

But sometimes inflammation can produce harmful effects, and that’s a problem. Chronic low-level inflammation plays a central role in many diseases, including cancer, Alzheimer’s, heart disease, and osteoporosis.

When you scrape your knee, it’s easy to see and feel the inflammatory response. But chronic, low-level inflammation, known as “silent inflammation,” is stealthier. To determine the extent of the problem, physicians can measure blood levels of C-reactive protein (CRP). For this reason, I recommend adding a CRP test to your yearly physical. It’s actually a stronger predictor of heart attack than cholesterol levels.

The Anti-Inflammatory Diet

Diet plays a definite role in triggering the inflammatory response. Studies have shown that CRP levels tend to be higher in people with high-glycemic diets. Conversely, a diet that’s rich in fiber and low in refined carbohydrates is associated with lower CRP levels.

In general, diet rich in fruits and vegetables has the greatest benefit. It’s also important to avoid refined or simple sugars, which increase the glycemic load linked to inflammatory response.

Fight Fire with Supplements

Vitamins C and E, zinc, selenium, and flavonoid-rich extracts—such as grape seed or pine bark extract (Pycnogenol)—are the most important antioxidants for fighting inflammation. Supplementation with fish oil products that provide a combined dosage of 3 grams EPA+DHA daily has also proved to be effective in reducing inflammation and producing positive changes in numerous trials.

Preparations of proteolytic enzymes—including chymotrypsin, trypsin, bromelain, papain, fungal proteases, and Serratia peptidase—have been shown to be useful in a wide range of inflammatory situations. Look for products that contain a combination, and follow label instructions. You can also find Serratia peptidase as a stand-alone product for inflammation.

MicroLactin, a special milk protein, is gaining recognition as a natural treatment for joint inflammation. During the inflammatory response, the “junctions” between cells that line the joint spaces increase, which allows white blood cells to enter the joint. Once inside, these cells cause more inflammation and ultimately more joint damage. By tightening up these cellular junctions, MicroLactin prevents the migration of white blood cells into joint spaces. This mechanism of action is similar to that of drugs such as prednisone, but without side effects.

Whole-Body Approach

Reducing whole-body inflammation—especially in severe cases—requires a truly comprehensive approach. The examples given above are just a few of the possibilities. A consultation with a nutrition-oriented physician can help map out the best possible course of treatment for you.

The Science of MicroLactin

MicroLactin is made through a unique process whereby a small, low-molecular-weight fraction of milk is super-concentrated so that it can be delivered in convenient dosages. Two independently conducted clinical trials have confirmed that it is highly effective at improving joint function in cases of inflammation. In a double-blind study, MicroLactin showed a significantly better treatment effect in improving joint health versus placebo than did glucosamine. In fact, this treatment effect, which measured the overall improvement in joint function scores over a period of six weeks, was 60 percent greater for MicroLactin than for glucosamine. The typical dosage for MicroLactin is 2 grams twice daily for the first 7—10 days, followed by a maintenance dose of 2 grams once daily thereafter.

Top Essential Oils for Your Health

Essential oils not only have lovely scents, but many also have health benefits. From enhancing mood and improving cognitive abilities, to helping relieve symptoms of infection and heartburn, essential oils can easily be incorporated into your daily health-and-wellness routine.

Essential oils used to improve your health is an industry known as clinical aromatherapy. As a pharmacist and holistic pharmacologist, I combine essential oils to address specific health concerns, such as insomnia, inflammation, digestive issues and dental health, as well as create custom blends for my clients.

These are the top eight essential oils I recommend to improve your health. For all of these oils (except oregano oil), I recommend diffusing the oil into the air with an aromatic diffuser (aromatherapy). You can also place a few drops of the oil into a pot of steaming water, position your face over the pot, close your eyes, cover your head with a towel and inhale the steam.

Lemon oil brightens your day and relieves heartburn. Photo Credit nnrgz/iStock/Getty Images

1. Lemon

Lemon is the first essential oil I was exposed to as a teenager. This oil is extremely high in limonene, which helps reduce symptoms of heartburn (GERD) as well as dissolve gallstones. Also, case studies have demonstrated anti-tumor effects using D-limonene in patients with advanced cancer.

Rosemary oil helps with memory and focus. Photo Credit Diana Taliun/iStock/Getty Images

2. Rosemary

Rosemary caught my interest as a child since we had a rosemary bush in our front yard. Aromatic terpene molecules found in rosemary essential oil, including 1,8-cineole, have been studied in clinical trials and show enhancement of cognitive abilities, such as memory, focus and concentration. Rosemary also works as a digestive aid, to reduce headaches, and to stimulate the healing of the lungs when you have a cold.

Peppermint oil is uplifting and relieves headaches. Photo Credit karandaev/iStock/Getty Images

3. Peppermint

Peppermint is a landmark essential oil that is relatively inexpensive and has a wide range of therapeutic features. Peppermint is an uplifting essence commonly used to reduce brain fog and relieve headaches. This essential oil also helps to settle an upset stomach, reduce bloating and gas, and is great for massage if diluted in carrier oil, such as almond oil.

Clove bud is used as a dental anesthetic. Photo Credit oqba/iStock/Getty Images

4. Clove Bud

Clove bud has potent anti-microbial and anti-inflammatory properties. Clove has been used in dental offices for decades as an anesthetic for teeth and gums. This oil can be irritating for the skin, so I recommend diluting the oil to less than 0.5 percent and patch testing (use on a small area and wait one hour for negative reactions) before considering its use topically.

Turmeric oil in lotion reduces joint pain. Photo Credit tropper2000/iStock/Getty Images

5. Turmeric

Touted for its immune-boosting, anti-inflammatory and pain-modulating properties, this powerful anti-oxidant is a timeless spice revered in Indian culture. I like to blend turmeric oil with body lotions to reduce joint pain. However, given its bright-orange color, you need to be careful not to stain your clothes.

Wake up the body and mind with coffee bean oil. Photo Credit IvanMikhaylov/iStock/Getty Images

6. Coffee Bean

If you love the smell of a fresh coffee in the morning, you will love this one. With this essence, you can experience that energizing sensation all day (without the afternoon coffee crash). The CO2 extract contains caffeine, stimulating the nervous system, energizing the body and lifting your mood. This also makes a great skin toner and may be dropped into a bath or added to lotion.

Soothe skin conditions with black cumin essence. Photo Credit Tuned_In/iStock/Getty Images

7. Black Cumin

Commonly known as black seed oil, black cumin is a powerful essence with more than 100 pharmacologically-active components and anti-microbial properties. Black cumin seed extract is commonly used topically to reduce symptoms of skin conditions, such as psoriasis and eczema, especially by physicians in India. This extract can also be inhaled to reduce inflammation of the lungs for asthma.

Fight off cold and flu with oregano oil. Photo Credit CobraCZ/iStock/Getty Images

8. Oregano

Oil of oregano is known to fight colds and flu. Oregano oil has high concentrations of the aromatic phenol called carvacrol, which offers potent anti-bacterial, anti-fungal and anti-viral properties. Oregano oil also has anti-inflammatory properties and provides relief from an upset stomach.

Oregano is very heating and stimulating, therefore I recommend you dilute this oil to less than 2.5 percent. If taken internally, I recommend taking a capsule to decrease irritation of the throat and stomach. If you’re using this oil topically, do a skin patch test first.

Some people advocate regular use of oregano oil, but I don't agree. Regular use of oregano ingested internally may negatively affect the gut flora over time and should only be considered after discussing with a physician or clinical aromatherapist. I recommend this oil to only be taken in acute cases and for short periods of time.

To create an oil of oregano tonic, place a couple drops of oil into a steaming 16-ounce cup of water. Wait 10 to 15 minutes to allow the oil to evaporate. Mix with almond milk, lemon, cayenne and honey to taste.

Therapeutic essential oils are great allies to have in your life and to share with friends and family. These essences offer comforting fragrance and great potential for healing while elevating the mood and disinfecting one's environment.

You can find all this Oils at Iherb.com

Lemon

Rosemary

Peppermint

Clove Bud

Turmeric

Black Cumin

Oregano

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