ROSE OIL FOR BETTER SLEEP

According to an article in the journal Complementary Therapies in Medicine, researchers found that rose oil can help one drift off to sleep in ten minutes. They suggest placing a cotton ball with a few drops of rose oil on your nightstand before going to bed. The scientists say this works because the extract stimulates the parasypathetic nervous system to slow heart rate and prompt the release of calming brain waves, helping one to drift off into a deep sleep. This is good news as we are currently dealing with the longer days of summer here in the United States.

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HEALTHY CAREGIVERS

If you are the main caregiver for someone who is aging, ill, injured or disabled, there is one thing you must remember, and it is this:  The healthier you are the better caregiver you will be!  Often we become so concerned for the person in our care that we neglect taking care of ourselves.  I remember many years ago when my teenage daughter was quite ill and in a coma.  I was making myself sick sitting by her bedside, not eating properly (mainly because I had no appetite), not getting enough rest, etc.  I will never forget her doctor walking into her room one day taking one look at me and saying, "Go home, eat, and get some sleep."  Of course I said, "Oh no.  I need to be here."  He quickly reminded me that I was doing nothing for her except making myself sick.  He then reminded me that as she got better, she would need me then.  I was shocked when he left the room and came back with a nurse.  He pointed to me and said, "I'm sending her home.  She is not to be back in this room during the next 24 hours unless we call for her.  Understood?"  I was furious!  But that was the biggest favor he could have done for me that day.  I had a sick headache and was simply worn out.  A week later she was out of the coma and needed me.  Thankfully, I was able to be there for her when she needed me.

So, remember this, eat properly - not fast food or vending machine junk.  Get the rest you need and seek out help if needed.  Let someone prepare you a healthy meal, allow someone to give you a break, etc.  Remember you are no good as a caregiver, if you need care yourself!

A FEW FRUITS AND THEIR HEALTH BENEFITS

We all know we should eat fruit every day. But certain foods can help with certain health problems. Here are just a few of the fruits and their healthy benefits.

• PAPAYA: Contains enzymes that promote digestion.
• PINEAPPLE: Contains enzymes that promote digestion and also acts aa an anti-inflammatory.
• CHERRIES: The juice helps with pain in fingers and toes caused by gout. According to Dr. Earl Mindell, it works by lowering the body's uric acid content.
• BANANAS: Combat the effects of diarrhea, calms discomfort caused by stomach acid and when eaten before bedtime, helps induce sleep.
• Cranberries: Science has confirmed what women have known for years, yes, cranberry juice helps prevent urinary tract infections. Tannins in the juice prevent bacteria from attaching to the cells that line the urinary tract.

This is a partial list. You can look up your favorite fruits to find out what special benefits they contain.

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MIGRAINES ARE NOT 'JUST A HEADACHE'

 As any migraine sufferer can tell you, a migraine is more than just a headache. Anyone who's never had one wouldn't understand how awful one can be. According to Dr. Lawrence C. Newman, director of the Division of Headache at NYU Langone Health in NYC and chair of the American Migraine Foundation, "A migraine is a valid neurologic condition and can last anywhere from a few hours to three days." Dr. Newman suggests that because the migraine brain is so sensitive to change that sufferers should try to establish regular sleep cycles and avoid sleeping in on weekends. They should sleep the same number of hours each day. If you have a severe headache, it should be checked out by a physician as it may be a migraine or other serious condition.

GERBERA DAISIES FOR BETTER SLEEP

Another tip that has nothing to do with kitchen medicine but might be helpful to many of you readers. Could something as simple as a plant help you sleep better? Studies have shown that a plant in your bedroom can cut down on tossing and turning, help you to fall asleep faster, and wake up less during the night. That is because we sleep better in a space with lots of oxygen in the air. Gerbera daisies are the best for this, according to scientists who study such things, because while most plants emit extra oxygen during the day, gerbera diasies absorb toxins and carbon monoxide and give off more pure oxygen at night. Scientists especially recommend this for those suffering with sleep apnea.

NEED BETTER SLEEP?

If you have trouble sleeping or falling into a deep sleep, try some honey-sweetened herbal tea before bed. The beverage has shown to help ensure a deeper, more restful sleep. It is believed the tryptophan in honey stimulates the production of melatonin, a sleep-inducing hormone. Also, the natural sweeteners in honey are absorbed more slowly than sugar. Sugar can cause blood-sugar dips that are disruptive to good sleep.

SCALP MASSAGE TO HELP WITH SLEEP

Do you ever have trouble falling asleep due to body aches and pains? Here is a trick researchers recommend. Researchers recommend taking 5 minutes to firmly massage your scalp with your fingers making small circular motions. They believe this stimulates nerves in the scalp that signal the brain to release feel good hormones, cutting aches and pains in half allowing you to fall to sleep quicker. 

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EARLY TO BED

Do you remember the old saying, "Early to bed, early to rise, makes a man healthy, wealthy, and wise."? There may be some truth to that. British researchers questioned around 1,100 adults about their bedtime/sleep habits and found that those who go to bed early and get up early are happier and calmer than those who go to bed late and hit the snooze button.

Late bedtimes reduce the quality of your sleep because they throw off your internal body clock. This prevents you from getting into the deeper stages of sleep that allow you to feel fully rested, according to the study author Jorge Huber, Ph.D. He suggests moving your bedtime to as little as 30 minutes earlier can make a difference.

WARM MILK TO INDUCE SLEEP

If you have trouble getting to sleep at night you might want to try some warm milk. Sometimes we think these ideas are old wives tales but there is a valid reason warm milk induces sleep. Milk contains tryptophan, an amino acid that the body converts to melatonin  and serotonin. Melatonin induces sleep and serotonin calms the brain. So go ahead and have some warm milk before bedtime it really may help you get to sleep.

MELATONIN IN PISTACHIOS

LACK OF SLEEP COULD SABATOGE YOUR DIET

It's true, a lack of sleep may sabotage your diet! Studies have shown that persons who don't get enough sleep are not only crabby, but they are also hungry! Dr. Oz, who so many of you follow religiously, warns that "People who don't sleep crave carbs." A University of Chicago study showed that persons who only slept 5 1/2 hours a night snacked more the next day. Most people need 7 hours of sleep for their bodies to be rested.

 

Researchers at McLean Hospital in MA did a study by hooking people up to functional-MRI machines and showed them pictures of high-calorie foods such as chocolate cake. Those who had earlier reported daytime sleepiness had lower activity in the "willpower-regulating" areas of the brain than when they viewed salads, etc. The lead author of the study, William D.S. Killgore, Ph.D. stated, "If your zzz's get cut short, a siesta may help strengthen your resolve."

SLEEP TO HELP PREVENT DIABETES

Researchers at the University of Warwick in England conducted a multi-study analysis and found that persons sleeping less than 5 to 6 hours a night were 28% more likely to develop diabetes than persons who slept 6 to 8 hours a night. And yes, in this case, you can catch up on sleep on the weekend. Another study found that persons who added more sleep hours on the weekend found their insulin sensitivity was improved.  Get your zzzzzzs!

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SLEEP FOR WEIGHT LOSS?

According to scientists at the University of Chicago, you don't need to strengthen your willpower to cut down on calories. They say another hour or two of sleep could do the trick! Is that not the easiest way you ever heard of to lose weight?  These scientists found that people who increased sleep time from around 6 hours to over 7 hours consumed almost 400 less calories a day. The reason? The recommendation is 7 to 8 hours of sleep nightly which regulates connections between areas of the brain that manage craving for high-fat foods. Snooze away and save calories!

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CHERRY JUICE FOR SLEEP

If you have trouble getting to sleep or sleeping soundly you might want to try some cherry juice.  Tart cherry juice is rich in melatonin, a hormone that helps regulate your internal clock.  Try drinking 8-oz of cherry juice mixed with seltzer water before bedtime.

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HOW IMPORTANT IS A REGULAR BEDTIME

Do you have a regular bedtime? If not, perhaps you should, it could help you have a healthier heart. Research at Vanderbilt University Medical Center found that people with a regular sleep schedule have less calcium and plaque buildup in arteries and more flexible blood vessels than those without a regular bedtime. Something to think about, especially if your bedtime is erratic.

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DR JULIAN WHITAKER ON CHAMOMILE TEA

NOTE: This is an old post from 7 years ago. The number of years in the post have been updated.

I have followed Dr. Julian Whitaker for over 30 years.  I credit many of the things I learned from him for my life and health today.  Over twenty-five years ago I was spending almost as much time in the hospital as out.  I had doctors, specialists from all over the Dallas/Ft Worth Metroplex, telling me and my family there was really nothing else to be done for me.  I was in the emergency room so much (usually middle of the night) they finally started keeping my chart at the desk with my doctor's permission to go ahead and start the IV pain meds along with other meds first then call the doctor.  I decided, with my doctor's permission, to research how I could improve my health.  Some of my research led me to Dr. Whitaker.  I signed up for his newsletter, etc and started trying many of his suggestions.  I also followed through on other research. My doctors were amazed as they watched my health improve and they told me not to quit doing whatever I was doing.  Over the last 25+ years my health has improved to where I feel about as good now as I ever have. So when I got this information from Dr. Whitaker, being a diabetic myself, I thought I would pass it along.  I love tea and drink it often although chamomile is not my favorite.  I do intend to add it to my tea canisters and thought you might want to add it, too, after reading the following:

"Chamomile tea is well known for its calming effects. This tasty drink also boasts many other health benefits: It eases menstrual cramps, improves anxiety and sleep and treats the common cold. New research suggests that chamomile tea may also help people with diabetes.

Japanese scientists gave a group of rats with diabetes a chamomile extract every day for three weeks, while a control group received a placebo. Researchers found that the rats consuming chamomile had significantly lower blood glucose levels.

Studies show that chamomile can also suppress enzymes that are linked to an increased risk of complications commonly associated with diabetes, such as vision, kidney and nerve damage.

Of course, animal studies are a far cry from human clinical trials. But adding a cup or two of chamomile tea to your daily routine isn’t a bad idea - whether you have diabetes or not. Try drinking it with or right after meals, as chamomile has also been shown to aid in digestion and prevent heartburn and flatulence."

Yours in good health,
Dr. Whitaker"

CAFFEINE AND SLEEP

We all know caffeine is a stimulant.  Most of us have grabbed a cup of coffee to help keep us awake during a boring meeting, stopped for a cup of Java when driving for hours, etc.  This same stimulant can make it difficult to get to sleep and most Americans do not get enough sleep.  One thing you may not realize is that the effects of caffeine last 4 to 7 hours in your system.  So having a cup of coffee an hour before bedtime can make sleep difficult until almost time to get up!

And coffee isn't our only source of caffeine.  Below are a few sources you may not consider when having them in the evening.

• 1 cup of coffee ice cream = 48 mg caffeine
• 1 can diet coke                 = 47 mg caffeine
• 1 cup regular tea              = 40 mg caffeine
• 1.45 oz chocolate bar      = 25 mg caffeine

Dr. Lawrence Epstein, chief medical officer of the Sleep Health Centers, an instructor at Harvard Medical School, and past president of the American Academy of Sleep Medicine, states it is important to know how long the effect of caffeine lasts and that you should make sure by the time you are going to bed the stimulating effects have worn off, if you plan to get a good night's sleep.

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EATING AND SLEEPING

What and when foods or beverages go into your mouth have a lot to do with how well you will sleep.  And a good night's sleep is essential to good health.  Here are a few tips regarding this subject:

• According to Dr. Nancy Collop, director of the Emory Sleep Center and a former President of the American Academy of Sleep Medicine, you should not drink alcohol close to bedtime.  She says that while alcohol may make you sleepy at first, it causes you to feel more awake as it wears off.
• Dr. Collop also suggests eating dinner earlier rather than later.  She says your body needs at least two hours after a light meal and at least three hours after a heavy meal to digest food.  Eating too close to bedtime makes it hard for your body to wind down since it is still working on digesting your meal.
• While you won't want to have a meal close to bedtime, it is a good idea to have a light protein snack an hour or so before bedtime, if you have trouble sleeping.  The brain needs protein to produce melatonin and serotonin, both chemicals important for sleep.  Suggestions include 1 tablespoon of hummus on 1/2 a mini whole-grain pita or a small amount of peanut butter on 1/2 slice whole-grain bread.

By the way, Dr. Collop says it is normal to take up to 20 minutes to fall asleep.  She says if you fall asleep the minute your head hits the pillow, it is a sign you are sleep deprived.

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BENEFITS OF COLORFUL FRUITS AND VEGETABLES

There is more to colorful fruits and vegetables than just making your plate look pretty!  Karen Ansel, a registered dietitian and spokesperson for the American Dietetic Association, states that you get a better mix of nutrients by eating produce in a variety of shades thanks to the unique combination of vitamins, antioxidants, and natural chemicals behind the bright colors.  Research proves these colorful inducing compounds help to ward off disease, slow the aging process, and boost overall general health.  A few examples of some of these benefits are listed below:

Reds - a handful of cherries, fresh or dried, eaten an hour before bedtime can increase your level of melatonin helping you to fall asleep quicker and rest better.

• The lycopene in tomatoes gives them their red shade and guards against cancer.  Cooking increases the lycopene in tomatoes.
• Red bell peppers are full of lutein, a compound that can reduce the risk of macular degeneration and improve vision. Red bell peppers are very high in vitamin C. Higher than citrus fruits.
• Yellows - Corn, and this is probably a surprise, is rich in beta-cryptoxanthin. People who eat foods rich in beta-cryptoxanthin regularly reduce their risk of lung cancer by 27%.
• Bananas - Rich in potassium, bananas help to stave off cardiovascular disease and also help to regulate blood pressure.
• Pineapple - Just one cup of pineapple gives you 128% of the recommended daily allowance of manganese.  Manganese is an essential nutrient that takes cancer-causing free radicals out of cells.
• Remember this is not a complete list, just a partial list to show how important these colorful fruits and vegetables are to our diets.  Tomorrow's post will discuss other colors.

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HAVE TROUBLE GETTING TO SLEEP?

Are you one of those people who have trouble getting to sleep after getting to bed? A good night's sleep is important to your health so you need to start working on getting to sleep well before bedtime. That's right, start working on getting to sleep at about two o'clock in the afternoon. Ann Romaker, M.D., director of the Sleep Disorders Center at St. Luke's Hospital in Kansas City, says the effects of caffeine can linger up to 8 hours. Therefore for a 10 pm bedtime, you should switch to caffeine-free drinks by two in the afternoon.

Another tip is from Chin Moi Chow, Ph.D., a senior sleep lecturer at The University of Sydney in Australia. Eat bold flavors for lunch and milder flavors for your evening meal. Acidic and heavily spiced dishes eaten late in the day may cause sleep-disturbing acid reflux in the night.