Tuesday, November 10, 2009
Tuesday, October 13, 2009
10 Solutions for a Good Night's Sleep
1. You Think Too Much~The reason you sometimes obsess over a tricky work project or an argument with your best friend when you’re trying to fall asleep: “You can’t refocus your thinking at the edge of slumber the same way you can when you’re alert,” says Colleen E. Carney, PhD, an assistant professor of psychiatry at the Insomnia and Sleep Research Program at Duke University Medical Center. “People have little control over their thoughts, because they may be going in and out of a light stage of sleep, even though they think they’re awake,” she says.
Fix It: When fretful, get up and go to another part of the house (but leave the lights off). “Your anxious thoughts will usually stop right away. Then you can go back to bed and fall asleep,” Carney says. This well-studied strategy, called stimulus control, also prevents you from associating your bed with anxiety. Another tip: Set aside time early in the evening to problem solve. Write down your pressing concerns, along with a possible solution for each, a few hours before retiring.
2. You Overdoze on Weekends~Late nights followed by extra sack time the next morning throw off your internal clock, which is controlled by a cluster of nerve cells in the brain that also regulate appetite and body temperature, says Lawrence Epstein, MD, medical director of Sleep Health Centers in Brighton, MA, and author of The Harvard Medical School Guide to a Good Night’s Sleep. When Sunday rolls around, you’re reprogrammed to stay up past your bedtime, and you feel like a zombie on Monday morning.
Fix It: Even if you’ve been up late, don’t sleep in more than an hour longer than usual, Epstein says. To make up for lost slumber, take an afternoon catnap (no more than 30 minutes, though, because an extended daytime snooze can keep you awake at night).
3. Your Spouse Chops Wood~A snorer’s sawing can reach 90 decibels–as loud as a blender. Even if you can get to sleep, his snoring will likely wax and wane through the night and wake you up during REM sleep, the most restful phase.
Fix It: Ask your partner to sleep on his side instead of his back. Try the FDA-approved Sona pillow ($69.99), developed by a Harvard-trained neurologist. It’s specially shaped to tilt your head and open your airways. Moreover, the pillow decreased or eliminated snoring in nearly every patient studied and reduced sleep interruptions from an average of 17 an hour to fewer than 5.
If that doesn’t work, earplugs will–but only if they stay in, says Meir Kryger, MD, director of research and education at Gaylord Sleep Center at Gaylord Hospital in Wallingford, CT, and author of A Woman’s Guide to Sleep Disorders. Try Hearos Ultimate Softness ($1) or Howard Leight MAX ($1); both are made of flexible, washable polyurethane.
4. Your Hormones Change~Fluctuating levels of estrogen and progesterone before or during your period or throughout perimenopause can sabotage sleep, says Walsleben. You may notice problems–mainly waking up during the night–long before you start having hot flashes, she says.
Fix It: A hot bath a couple hours before turning in and, if you’re often awakened by cramps, an over-the-counter pain reliever at bedtime may be all you need to counter premenstrual insomnia. For a stubborn case, ask your physician whether a short-acting sleep medication, taken two or three nights a month, would make sense.
During perimenopause, stay on a consistent sleep-wake schedule, exercise at least 20 to 30 minutes a day, and avoid caffeine after lunch and alcohol within 3 hours of bedtime (a cocktail helps you nod off, but its rebound effect will wake you up, Epstein says). For hot flashes and night sweats, try sleeping in a cool room and wearing light clothing (several companies make pajamas that wick away moisture). If you’re still tossing and turning, consider hormone therapy, Walsleben says. Recent research suggests that it may be safe for many women in their 50s (particularly the new low doses) when used for fewer than 5 years.
5. Your Stomach Growls ~Going to bed hungry interferes with sleep–hunger pangs simply wake you up–and some evidence suggests that people trying to lose weight may wake up frequently, says Peter Hauri, PhD, a professor emeritus at the Mayo Clinic and author of No More Sleepless Nights.
Fix It: Hauri suggests saving some of your calories for a high-protein bedtime snack, such as a small serving of cheese or a hard-boiled egg. Protein produces greater satiety than carbohydrates and fat.
6. Your Bedroom Is a Mess~You keep a messy pile of papers on your nightstand…and your desk…and the floor. A cluttered sleep environment makes for a cluttered mind–the kind that churns well into the night. Stress is the number one cause of short-term sleep problems such as frequent middle-of-the-night waking and insomnia, according to the American Psychological Association.
Fix It: Grab a basket, toss in any unfinished work–bills, spreadsheets, that half-done scrapbook–and promptly remove it. “When you eliminate the stuff in your bedroom that isn’t related to sleep, your brain starts to associate the room only with sleep and intimacy,” says Lawrence Epstein, MD, medical director of Sleep Health Centers in Boston and coauthor of The Harvard Medical School Guide to a Good Night’s Sleep.
Also keep your computer in another room, or at least place it in a cabinet that can be closed. You’ll be shutting the door on stress and late-night screen gazing, which has been proven to hinder sleep, according to a Japanese study in the Journal of Applied Physiology. The monitor’s bright display may inhibit your production of melatonin, the hormone responsible for telling the body it’s time for bed.
7. Your Room Glows in the Dark~Believe it or not, ambient light from street lamps, alarm clocks, and DVD players could be keeping you awake. “Even a small amount of brightness can be strong enough to enter your retina when your eyes are closed,” says Amy Wolfson, PhD, author of The Woman’s Book of Sleep: A Complete Resource Guide. “At night, it sends a signal to your brain that upsets your internal clock and makes you feel awake.”
Fix It: If there is light in the hallway, shut the bedroom door. Also, turn your alarm clock toward the wall (or opt for the nondigital variety), and eliminate night-lights. Wearing an old-fashioned eye mask ($4 to $7; drugstores) helps signal your brain that, yes, it really is nighttime, as well. To block outside brightness, hang blackout shades and curtains, such as Euro Premium Blackout Drapery Liners (starting at $37.99 a pair; Target.com). You can either attach them to the backs of your existing window treatments or hang them on their own.
8. You Can Hear a Pin Drop~For some people, any sound (the television, rowdy neighbors, traffic) keeps them up at night. Other folks–namely, city dwellers–are creeped out in super quiet places.
Fix It: Surprisingly, it’s not the sound or lack thereof that’s keeping you awake, “it’s the inconsistency of sound or silence that’s disruptive,” says Thomas Roth, PhD, director of the Sleep Disorders and Research Center at Henry Ford Hospital in Detroit. Turn on a nearby ceiling or exhaust fan. “This will act as white noise, both blocking out disruptive sounds and providing just enough noise for those who can’t stand total silence,” Roth says. A white-noise machine will do the trick, too–the devices help patients sleep in the busy, active intensive care units of hospitals, according to a report in Critical Care Nursing Clinics of North America.
9. You Sleep Tight With Dust Mites ~You could be sharing your bed with anywhere from 100,000 to 10 million dust mites, says Alan Goldsobel, MD, a fellow of the American Academy of Allergy, Asthma & Immunology in San Jose, CA, and the residue they leave behind can trigger mild to very severe allergies.
Fix It: To reduce allergens, vacuum and dust regularly; use linens that block mites, such as American Lung Association-approved AllerRest bedding (starting at $19.99; JC Penny.com); and replace mattresses that are more than 10 years old. Finally, crack the windows and doors. Increasing a room’s airflow is one of the most effective ways to cut down on dust mites, finds a recent study in the Journal of Allergy and Clinical Immunology.
10. You Let Fido In ~We know–you love your pet, but more than half of dog and cat owners admitted that their animal disrupted their sleep every night, according to a small survey done by the Mayo Clinic.
Fix It: “Put a crate next to your bed and have your pup sleep there,” says Daisy Okas, a spokesperson for the American Kennel Club. Dogs like to sleep in a safe, protected space. Do you have a cat? Lock her out but keep her entertained with special nighttime-only toys that get put away in the morning. (Deter door scratching by putting double-sided tape on the bottom edge; cats hate the stickiness.)
Fix It: When fretful, get up and go to another part of the house (but leave the lights off). “Your anxious thoughts will usually stop right away. Then you can go back to bed and fall asleep,” Carney says. This well-studied strategy, called stimulus control, also prevents you from associating your bed with anxiety. Another tip: Set aside time early in the evening to problem solve. Write down your pressing concerns, along with a possible solution for each, a few hours before retiring.
2. You Overdoze on Weekends~Late nights followed by extra sack time the next morning throw off your internal clock, which is controlled by a cluster of nerve cells in the brain that also regulate appetite and body temperature, says Lawrence Epstein, MD, medical director of Sleep Health Centers in Brighton, MA, and author of The Harvard Medical School Guide to a Good Night’s Sleep. When Sunday rolls around, you’re reprogrammed to stay up past your bedtime, and you feel like a zombie on Monday morning.
Fix It: Even if you’ve been up late, don’t sleep in more than an hour longer than usual, Epstein says. To make up for lost slumber, take an afternoon catnap (no more than 30 minutes, though, because an extended daytime snooze can keep you awake at night).
3. Your Spouse Chops Wood~A snorer’s sawing can reach 90 decibels–as loud as a blender. Even if you can get to sleep, his snoring will likely wax and wane through the night and wake you up during REM sleep, the most restful phase.
Fix It: Ask your partner to sleep on his side instead of his back. Try the FDA-approved Sona pillow ($69.99), developed by a Harvard-trained neurologist. It’s specially shaped to tilt your head and open your airways. Moreover, the pillow decreased or eliminated snoring in nearly every patient studied and reduced sleep interruptions from an average of 17 an hour to fewer than 5.
If that doesn’t work, earplugs will–but only if they stay in, says Meir Kryger, MD, director of research and education at Gaylord Sleep Center at Gaylord Hospital in Wallingford, CT, and author of A Woman’s Guide to Sleep Disorders. Try Hearos Ultimate Softness ($1) or Howard Leight MAX ($1); both are made of flexible, washable polyurethane.
4. Your Hormones Change~Fluctuating levels of estrogen and progesterone before or during your period or throughout perimenopause can sabotage sleep, says Walsleben. You may notice problems–mainly waking up during the night–long before you start having hot flashes, she says.
Fix It: A hot bath a couple hours before turning in and, if you’re often awakened by cramps, an over-the-counter pain reliever at bedtime may be all you need to counter premenstrual insomnia. For a stubborn case, ask your physician whether a short-acting sleep medication, taken two or three nights a month, would make sense.
During perimenopause, stay on a consistent sleep-wake schedule, exercise at least 20 to 30 minutes a day, and avoid caffeine after lunch and alcohol within 3 hours of bedtime (a cocktail helps you nod off, but its rebound effect will wake you up, Epstein says). For hot flashes and night sweats, try sleeping in a cool room and wearing light clothing (several companies make pajamas that wick away moisture). If you’re still tossing and turning, consider hormone therapy, Walsleben says. Recent research suggests that it may be safe for many women in their 50s (particularly the new low doses) when used for fewer than 5 years.
5. Your Stomach Growls ~Going to bed hungry interferes with sleep–hunger pangs simply wake you up–and some evidence suggests that people trying to lose weight may wake up frequently, says Peter Hauri, PhD, a professor emeritus at the Mayo Clinic and author of No More Sleepless Nights.
Fix It: Hauri suggests saving some of your calories for a high-protein bedtime snack, such as a small serving of cheese or a hard-boiled egg. Protein produces greater satiety than carbohydrates and fat.
6. Your Bedroom Is a Mess~You keep a messy pile of papers on your nightstand…and your desk…and the floor. A cluttered sleep environment makes for a cluttered mind–the kind that churns well into the night. Stress is the number one cause of short-term sleep problems such as frequent middle-of-the-night waking and insomnia, according to the American Psychological Association.
Fix It: Grab a basket, toss in any unfinished work–bills, spreadsheets, that half-done scrapbook–and promptly remove it. “When you eliminate the stuff in your bedroom that isn’t related to sleep, your brain starts to associate the room only with sleep and intimacy,” says Lawrence Epstein, MD, medical director of Sleep Health Centers in Boston and coauthor of The Harvard Medical School Guide to a Good Night’s Sleep.
Also keep your computer in another room, or at least place it in a cabinet that can be closed. You’ll be shutting the door on stress and late-night screen gazing, which has been proven to hinder sleep, according to a Japanese study in the Journal of Applied Physiology. The monitor’s bright display may inhibit your production of melatonin, the hormone responsible for telling the body it’s time for bed.
7. Your Room Glows in the Dark~Believe it or not, ambient light from street lamps, alarm clocks, and DVD players could be keeping you awake. “Even a small amount of brightness can be strong enough to enter your retina when your eyes are closed,” says Amy Wolfson, PhD, author of The Woman’s Book of Sleep: A Complete Resource Guide. “At night, it sends a signal to your brain that upsets your internal clock and makes you feel awake.”
Fix It: If there is light in the hallway, shut the bedroom door. Also, turn your alarm clock toward the wall (or opt for the nondigital variety), and eliminate night-lights. Wearing an old-fashioned eye mask ($4 to $7; drugstores) helps signal your brain that, yes, it really is nighttime, as well. To block outside brightness, hang blackout shades and curtains, such as Euro Premium Blackout Drapery Liners (starting at $37.99 a pair; Target.com). You can either attach them to the backs of your existing window treatments or hang them on their own.
8. You Can Hear a Pin Drop~For some people, any sound (the television, rowdy neighbors, traffic) keeps them up at night. Other folks–namely, city dwellers–are creeped out in super quiet places.
Fix It: Surprisingly, it’s not the sound or lack thereof that’s keeping you awake, “it’s the inconsistency of sound or silence that’s disruptive,” says Thomas Roth, PhD, director of the Sleep Disorders and Research Center at Henry Ford Hospital in Detroit. Turn on a nearby ceiling or exhaust fan. “This will act as white noise, both blocking out disruptive sounds and providing just enough noise for those who can’t stand total silence,” Roth says. A white-noise machine will do the trick, too–the devices help patients sleep in the busy, active intensive care units of hospitals, according to a report in Critical Care Nursing Clinics of North America.
9. You Sleep Tight With Dust Mites ~You could be sharing your bed with anywhere from 100,000 to 10 million dust mites, says Alan Goldsobel, MD, a fellow of the American Academy of Allergy, Asthma & Immunology in San Jose, CA, and the residue they leave behind can trigger mild to very severe allergies.
Fix It: To reduce allergens, vacuum and dust regularly; use linens that block mites, such as American Lung Association-approved AllerRest bedding (starting at $19.99; JC Penny.com); and replace mattresses that are more than 10 years old. Finally, crack the windows and doors. Increasing a room’s airflow is one of the most effective ways to cut down on dust mites, finds a recent study in the Journal of Allergy and Clinical Immunology.
10. You Let Fido In ~We know–you love your pet, but more than half of dog and cat owners admitted that their animal disrupted their sleep every night, according to a small survey done by the Mayo Clinic.
Fix It: “Put a crate next to your bed and have your pup sleep there,” says Daisy Okas, a spokesperson for the American Kennel Club. Dogs like to sleep in a safe, protected space. Do you have a cat? Lock her out but keep her entertained with special nighttime-only toys that get put away in the morning. (Deter door scratching by putting double-sided tape on the bottom edge; cats hate the stickiness.)
Why Cats Play With Water
In spite of their reputation for tolerating only dry land, many cats are actually water lovers. Some like to play in standing water, whereas others are fascinated by running water and perfer to drink from a faucet. In The Cat Behavior Answer Book (Storey, 2007), pet writer Arden Moore writes that there are many theories as well as urban legends about this behavior, but no one knows for sure. This attraction to running water may reflect an adaptive behavior from a wild past. Perhaps because running water has fewer contaminates, many wild animals prefer to drink from streams rather than ponds.
Water bowl splashing could also be attributed to the need to test the water to make sure it’s safe. The paw pad represents one of the most sensitive areas of a cat’s body. A cat may scoop water with her paw to check for possible “dangers” in the water or to test the temperature. Cats’ long distance eyesight is superb and they see anything moving easily, but their close-up vision is somewhat weak. They rely on their noses to sample food and paws to test water. And they may be partaking in a little fun and enjoyment seeing the mini-ripples their paws create in the bowl.
Make sure that you provide your cat with fresh water every day, even if she makes a mess. Offer her more than one bowl in your home. If you don’t mind her perching on a bathroom sink, leave one with a few inches of water for her to play in during the day. You might consider an inexpensive automatic water dispenser that trickles water continuously. Many cats find them irresistible. These are readily available at pet supply stores and through catalogs.
Another idea is to take a one-gallon plastic jug and cut a hole about two inches from the bottom. Make the hole just a bit bigger than your cat’s head (don’t forget to allow for her whiskers) so that she can reach in for a drink but can’t splash too much water on the floor. If she pushes the jug around, you can attach it to a wall.
Water bowl splashing could also be attributed to the need to test the water to make sure it’s safe. The paw pad represents one of the most sensitive areas of a cat’s body. A cat may scoop water with her paw to check for possible “dangers” in the water or to test the temperature. Cats’ long distance eyesight is superb and they see anything moving easily, but their close-up vision is somewhat weak. They rely on their noses to sample food and paws to test water. And they may be partaking in a little fun and enjoyment seeing the mini-ripples their paws create in the bowl.
Make sure that you provide your cat with fresh water every day, even if she makes a mess. Offer her more than one bowl in your home. If you don’t mind her perching on a bathroom sink, leave one with a few inches of water for her to play in during the day. You might consider an inexpensive automatic water dispenser that trickles water continuously. Many cats find them irresistible. These are readily available at pet supply stores and through catalogs.
Another idea is to take a one-gallon plastic jug and cut a hole about two inches from the bottom. Make the hole just a bit bigger than your cat’s head (don’t forget to allow for her whiskers) so that she can reach in for a drink but can’t splash too much water on the floor. If she pushes the jug around, you can attach it to a wall.
4 Herbs for the Brain
Need a mental tune-up? You can invite nature’s subtle intelligence into your meditation practice with some of ayurveda’s mind-enhancing herbs. You may find that using these herbs will help you overcome the anxiety, lethargy, and chatter that can surface in the mind during meditation. As you consider the short list below (drawn from The Yoga of Herbs by ayurvedic experts David Frawley and Vasant Lad), choose the herb that offers you the benefits with the strongest appeal, and experiment with taking it daily. Later, you can try a combination herbal formula–herbs often have a synergistic effect when taken in concert.
BRAHMI~The Brain TonicThe Sanskrit name brahmi is loosely translated in The Yoga of Herbs as that which “gives knowledge of Brahman, or Supreme Reality.” This herb promotes mental calm and clarity while improving memory and concentration. According to Frawley and Lad, “brahmi helps awaken the crown chakra and balance the right and left hemispheres of the brain.” Add 1/2 teaspoon of brahmi powder to a cup of hot water, then add honey to taste, and drink the tea just before your meditation practice.
JATAMAMSI~The Mental SootherFor an anxious, agitated mind, jatamamsi can soothe your nerves. This Himalayan-native herb has similar calming properties to its relative valerian, but without the dulling effects. It’s also a powerful brain tonic and memory booster. Boil 1 teaspoon of jatamamsi in 1 cup of milk for five minutes and drink in the morning.
HIBISCUS~The Devotion PotionThe Sanskrit name for hibiscus, japa, literally means “mantra repetition.” Frawley and Lad write that the delicate flowers of this plant “strengthen devotion in japa, help make mantras fruitful, and enhance attention in meditation.” Set 1/4 ounce of the flowers in 1 pint of cool water, and drink a cup of this refreshing summer tea to encourage devotion to your spiritual practice.
SHANKHA PUSHPI~The Mind RejuvenatorAccording to Frawley and Lad, shankha pushpi enhances overall intelligence and creativity by increasing circulation to the brain. The ancient treatise on ayurveda, the Charaka Samhita, reports that the herb promotes learning, memory, and recall, making it a favorable meditation aid. Prepare an infusion by mixing 1/2 teaspoon of the powdered herb in a cup of hot water.
BRAHMI~The Brain TonicThe Sanskrit name brahmi is loosely translated in The Yoga of Herbs as that which “gives knowledge of Brahman, or Supreme Reality.” This herb promotes mental calm and clarity while improving memory and concentration. According to Frawley and Lad, “brahmi helps awaken the crown chakra and balance the right and left hemispheres of the brain.” Add 1/2 teaspoon of brahmi powder to a cup of hot water, then add honey to taste, and drink the tea just before your meditation practice.
JATAMAMSI~The Mental SootherFor an anxious, agitated mind, jatamamsi can soothe your nerves. This Himalayan-native herb has similar calming properties to its relative valerian, but without the dulling effects. It’s also a powerful brain tonic and memory booster. Boil 1 teaspoon of jatamamsi in 1 cup of milk for five minutes and drink in the morning.
HIBISCUS~The Devotion PotionThe Sanskrit name for hibiscus, japa, literally means “mantra repetition.” Frawley and Lad write that the delicate flowers of this plant “strengthen devotion in japa, help make mantras fruitful, and enhance attention in meditation.” Set 1/4 ounce of the flowers in 1 pint of cool water, and drink a cup of this refreshing summer tea to encourage devotion to your spiritual practice.
SHANKHA PUSHPI~The Mind RejuvenatorAccording to Frawley and Lad, shankha pushpi enhances overall intelligence and creativity by increasing circulation to the brain. The ancient treatise on ayurveda, the Charaka Samhita, reports that the herb promotes learning, memory, and recall, making it a favorable meditation aid. Prepare an infusion by mixing 1/2 teaspoon of the powdered herb in a cup of hot water.
The Healing Weeds in Your Yard
Many of the lawn-and-garden weeds that people kill with toxic herbicides actually contain health-giving properties and vital nutrients often missing from foods grown in depleted soil.
A weedy lawn is often a goldmine of healing and health! Find out what four of the most common weeds growing in your yard may offer you:
Chickweed: Rich in nutrients, chickweed makes a great addition to the salad bowl, nourishing to the lymph and glandular systems, and offering healing for those with cysts, fevers, and inflammations. A good neutralizer for those with over-acid systems, and beneficial for those with yeast overgrowth and fatty deposits.
Dandelion: All parts, from root to flower, are beneficial. Good for the liver, urinary tract, and female reproductive system, dandelion has cancer- and virus-fighting properties, and is a great beautifier. Dandelion is also beneficial for insomnia, arthritis, hypoglycemia and diabetes. Sap from a cut stem may be used to treat blemishes, corns, stings, warts and other skin problems.
Nettle: Yes, they can sting you but if you gather them carefully and tincture or cook them, nettles are a fabulous source of calcium–a must to prevent osteoporosis–and a great ally for regrowing thinning hair. They are a tonic for the kidneys and adrenals (if you’ve been stressed or fatigued, nettle is the ally for you) and for the respiratory system, offering healing for asthmatics and those with other bronchial and lung complaints.
Red Clover: Herbalist Susun Weed says red clover offers menopausal women many of the benefits of soy without any of the drawbacks. It is one ingredient of traditional spring tonics to purify and revitalize the entire system, high in calcium and compounds that are useful in treating bronchitis and other respiratory conditions.
CAUTION: Before you eat your weeds, be sure that you’ve picked them in an area free of animal waste, pollution from motor vehicles, and chemical herbicide or pesticide treatments.
Please consult a health professional before treating health conditions with herbs. We are not recommending that you discontinue conventional medical practices
A weedy lawn is often a goldmine of healing and health! Find out what four of the most common weeds growing in your yard may offer you:
Chickweed: Rich in nutrients, chickweed makes a great addition to the salad bowl, nourishing to the lymph and glandular systems, and offering healing for those with cysts, fevers, and inflammations. A good neutralizer for those with over-acid systems, and beneficial for those with yeast overgrowth and fatty deposits.
Dandelion: All parts, from root to flower, are beneficial. Good for the liver, urinary tract, and female reproductive system, dandelion has cancer- and virus-fighting properties, and is a great beautifier. Dandelion is also beneficial for insomnia, arthritis, hypoglycemia and diabetes. Sap from a cut stem may be used to treat blemishes, corns, stings, warts and other skin problems.
Nettle: Yes, they can sting you but if you gather them carefully and tincture or cook them, nettles are a fabulous source of calcium–a must to prevent osteoporosis–and a great ally for regrowing thinning hair. They are a tonic for the kidneys and adrenals (if you’ve been stressed or fatigued, nettle is the ally for you) and for the respiratory system, offering healing for asthmatics and those with other bronchial and lung complaints.
Red Clover: Herbalist Susun Weed says red clover offers menopausal women many of the benefits of soy without any of the drawbacks. It is one ingredient of traditional spring tonics to purify and revitalize the entire system, high in calcium and compounds that are useful in treating bronchitis and other respiratory conditions.
CAUTION: Before you eat your weeds, be sure that you’ve picked them in an area free of animal waste, pollution from motor vehicles, and chemical herbicide or pesticide treatments.
Please consult a health professional before treating health conditions with herbs. We are not recommending that you discontinue conventional medical practices
Friday, September 25, 2009
4 Spices for Brilliance
Turmeric. So, will a little Indian curry help your brain? The chemical curcumin that makes turmeric yellow appears to activate a key antioxidizing enzyme that reduces plaque buildup. It also is an anti-inflammatory that fights some cancers and multiple sclerosis.
Saffron fights depression in humans, as well as improving learning and memory in animals. Saffron twice daily was as effective as Prozac in treating mild to moderate depression, according to a 2005 study in the Journal of Ethnopharmacology.
Sage, the aptly names herb, is a potent antioxidant and anti-inflammatory. Chinese sage root contains compounds similar to Alzheimer’s disease drugs, and just 50 microliters (.001690 fl oz) of sage oil extract significantly enhanced memory, according to research in Pharmacological Biochemical Behavior. SAge is a great addition to salads, in soups, even on pizza. It tastes and smells better fresh.
Cinnamon. A whiff of cinnamon boosts your brain. Even cinnamon-flavored gum enhances memory, visual-motor speed, recognition, attention, and focus. Cinnamon is a wonder spice: it helps to regulate sugar levels; reduces proliferation of leukemia and lymphoma cancer cells; reduces clotting of blood platelets; acts as a antimicrobial, which means it helps with yeast infections; contains the trace mineral manganese and is a very good source of dietary fiber, iron, and calcium. Try some apples and cinnamon for a snack–especially for your kids before homework.
Excerpted from A Better Brain at Any Age (Conari Press, 2009) by Sandra Kornblatt.
Saffron fights depression in humans, as well as improving learning and memory in animals. Saffron twice daily was as effective as Prozac in treating mild to moderate depression, according to a 2005 study in the Journal of Ethnopharmacology.
Sage, the aptly names herb, is a potent antioxidant and anti-inflammatory. Chinese sage root contains compounds similar to Alzheimer’s disease drugs, and just 50 microliters (.001690 fl oz) of sage oil extract significantly enhanced memory, according to research in Pharmacological Biochemical Behavior. SAge is a great addition to salads, in soups, even on pizza. It tastes and smells better fresh.
Cinnamon. A whiff of cinnamon boosts your brain. Even cinnamon-flavored gum enhances memory, visual-motor speed, recognition, attention, and focus. Cinnamon is a wonder spice: it helps to regulate sugar levels; reduces proliferation of leukemia and lymphoma cancer cells; reduces clotting of blood platelets; acts as a antimicrobial, which means it helps with yeast infections; contains the trace mineral manganese and is a very good source of dietary fiber, iron, and calcium. Try some apples and cinnamon for a snack–especially for your kids before homework.
Excerpted from A Better Brain at Any Age (Conari Press, 2009) by Sandra Kornblatt.
Wednesday, September 02, 2009
Wednesday, July 15, 2009
Monday, April 27, 2009
The Lazy Gardener~Houston Chronicle
Beautiful pictures along with many tips for the lazy gardener...go here: http://blogs.chron.com/lazygardener/ and check it out. Also PLEASE make a comment on her blog. Thanks...
Sunday, April 12, 2009
Thursday, April 02, 2009
Moon Flower blooming again
Caught this pic this AM...beautiful and sooo fragrant!!! Xena was following me around as you can see in one of the pics. ;-)
Friday, March 27, 2009
Thursday, March 26, 2009
Wednesday, January 14, 2009
what the hell?
Utility work? If so, why the water? Where is it being pumped from and where is it supposed to be going, to the gutter? What a waste...
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