Archive for October, 2015

Trouble Sleeping? Change these four habits!

Posted on: October 15th, 2015 by healthy1 No Comments

Despite being fundamental and vital to our daily lives, sleeping well often eludes the best of us. Many of the daily activities we choose to engage in —or choose to avoid — can affect our quality and quantity of sleep. Stress, hormones, diet and exercise play an important role in how we are feeling overall and how well we sleep. Sleep should be restorative — not only for your mind but also your body. It allows for healing to take place through tissue repair, produces growth hormone which regulates body composition, affects our metabolism, and may even affect heart function. Studies have even shown shown depressed immune functioning directly stemming from sleep deprivation; this reduced state of immunity mirrors what we experience during times of high stress.

Are you having trouble sleeping? The following remedies may help.

  • Set a schedule and adhere to it. Listen to your body. Do you get up every weekday morning at five to work out? Maintain the habit on the weekend. Nap if you must; but maintaining the same schedule when you rise will help to keep it habitual.
  • Keep the bedroom activities simple! The bedroom should be for two things – sleeping and intimacy. No need for a television, reading, texting, etc. Don’t work in bed — it weakens “the mental association between your bedroom and sleep,” according to Harvard’s Division of Sleep Medicine.
  • Minimize your bedroom guests. While it may be difficult “just say no!” Don’t allow the kids to set up shop in your room. Don’t train your children or pets to sleep in your bed. The National Sleep Foundation has found as many as 24 percent of parents have their children sleep in their beds for at least part of the night. It’s important to create and maintain a schedule where your children have their own space of retreat and it allows you the time not only to relax and recoup but also be intimate.
  • Keep the temperature low and the clothes to a minimum. The ideal sleeping temperature is somewhere around 65 degrees (Fahrenheit). Sleeping in as little clothes as possible.  Your body temperature naturally declines with sleep so having heavy layers of clothes on disrupts that natural inclination. Sleeping naked (gasp!) also helps regulate your hormones. In maintaining temperatures, your body may regulate your cortisol, melatonin oxytocin and growth hormone levels.

Implementation is easy – start tonight! Create your schedule, kick out the kids and the electronics, set the temperature down, get into the buff and have sweet dreams!

This post was originally published on October 15,2015 on American Daily News.

Magnesium Supplementation to aid your deficiency

Posted on: October 2nd, 2015 by healthy1 No Comments

Many Americans, half actually, supplement with a multivitamin on a daily basis. Most of them think that is adequate enough for their daily lifestyle. Even if you are taking a high quality multivitamin, you probably still have a deficiency in specific vitamins. In fact, about 80 percent of Americans are deficient in Magnesium. Many of the clients we work with are easily helped with the appropriate dosage of Magnesium. Ask yourself the following questions to determine if you need to change your supplement regime.

Are you currently taking any prescription medications?

While prescriptions may be beneficial in treating symptoms they also often contribute to an already underlying issue of deficiency. Prescriptions alter Magnesium levels through a variety of means including blocking absorption, excretion and even synthesis (creation) of vitamins.

Are you under any stress – at home, at work or at play?

Stress, both physical and emotional will increase excretion of magnesium in urine creating a deficiency in your body. Supplementing with magnesium can not only bring your levels back to optimal range but allow you to handle the stress easier. Magnesium is a vasodilator so it lowers blood pressure and acts as a natural antidepressant.

Do you crave and consume sweets, sugary drinks, coffee or alcohol?

Your kidneys have to process everything you consume and sugar is especially taxing. Dark colored beverages will drain your body of magnesium creating a deficiency. The more you consume sugar, coffee and alcohol the more likely you are deficient.

Do you experience muscle cramping, depression, constipation, heart arrhythmia or have trouble sleeping?

Magnesium is a natural muscle relaxant (don’t forget your heart is a muscle too) and can even mimic the action of melatonin helping you to achieve a more restful sleep. Magnesium deficiency is linked to migraines; adding Magnesium, Fish Oil and CoQ10 will help prevent 60 percent of migraines.

Now that you’ve decided to start supplementing with Magnesium which type of Magnesium is right for you? Many people end up buying Magnesium Oxide at big box stores because it’s the most economical but it’s not necessarily appropriate. The forms of Magnesium we routinely recommend to clients include:

Glycinate: This form of magnesium has the highest bioavailability and provides for the best absorption into the body.  We use this most often for clients displaying magnesium deficiencies.

Threonate: It is transferred into the brain most effectively – can create vivid dreams. It allows for improved critical thinking and boosts daily focus. I take Magnesium Threonate every evening before bed.

Citrate: We use this most often in our practice for skeletal muscle support and relaxation. It also has laxative properties as it relaxes smooth muscles in the bowel.

Please speak with your functional medicine physician about supplementing with magnesium today and feel better tomorrow!

This post was originally published on October 2, 2015 on American Daily News.