Total Health Breakthroughs: Free Natural Health Newsletter and Alternative Health Articles

In This Issue:

Tired? Read This and Quit Yawning!

By Mark Rosenberg, MD

I love late night TV. Give me Lettermen, Leno, Conan, Stewart or whoever has the best lineup, and I’m a happy man. Like many of my patients, I’ve used late night TV as a way to relax, have a laugh and unwind after a long day.

Then I noticed something that wasn’t so funny. By staying up later each night I was doing myself more harm than good! I could easily tell because every afternoon around 3 P.M., I felt exhausted. I know that caffeine or a sugary snack would help me snap out of it, but I also know it’s not a healthy solution. Figuring out how to get more sleep was all it took to fix the problem, and it can do the same for you.

Is Insomnia Making You Sleepwalk Through Your Days?

The first thing I ask my patients when they complain about being tired most of the day is what their sleeping habits are. For most adults, it is essential to sleep for seven to eight hours every night. Some people need even more. There are a variety of reasons why adequate sleep is so important:

1. It regulates mood. We all know how easy it is to snap at our spouse, kids or co-workers when we’re feeling tired. If you get plenty of sleep you’ll find it easier to keep your emotions on an even keel.

1. It may help you lose weight. While you’re sleeping, the body is busy performing functions that are crucial to good health, like regulating certain hormones. Sufficient levels of the hormones leptin and ghrelin keep your appetite in check, regulate fat storage and send signals to your brain when your stomach is full.

1. It helps you stay alert all day. It’s true that people experience the 3 pm slump for different reasons, but getting enough sleep will stave off the dips in energy that make it difficult to focus on work or fully engage in activities you enjoy.

Be Careful of the Prescription Demon!

When discussing sleep with a patient, the question of prescription sleep aids inevitably comes up. Unfortunately, in the last decade, the medical community has been dealing with an epidemic of sleep-deprived patients and the usage of prescription sleep aids. The consensus with many people is why go to the trouble of making lifestyle changes when swallowing a pill can do the job for you?

Drugs might provide a quick fix, but there are reasons to be cautious. Last March, the FDA issued a warning concerning sleep aids classified as “sedatives/hypnotics” (this covers most commonly prescribed sleep aids). These drugs can cause severe allergic reactions and complex nighttime behavior that goes beyond sleepwalking. Some people taking these drugs have cooked meals and made phone calls with absolutely no recollection of the activity! If you are considering a prescription sleep aid, it is important to take these possible side effects into account.

Eight Proven Way to End Your Insomnia!

My research has revealed a few proven ways you can start sleeping better tonight — and they’re all completely natural and easy to follow! Here are some simple lifestyle changes and a few great herbal suggestions to help you have a more productive and energetic day:

1. Don’t drink caffeine after 3 pm.

1. Keep alcohol consumption to 1 or 2 drinks with dinner, or eliminate it altogether.

1. Turn off the TV and the computer at least an hour before bed so your brain has time to wind down free of stimuli. Instead, do a calming activity like reading, meditating or taking a bath.

1. Try some of these very effective and powerful herbs that have been proven to help overcome sleep deprivation: Valerian root, Magnolia officinalis, Passionflower and Theanine!

1. Don’t eat dinner too late, especially if you’re prone to digestive problems that keep you up at night.

1. Leave your worries outside the bedroom by making a to-do list for the next day or writing down your concerns.

1. Go to sleep and wake up at the same time, even on weekends, so your body gets used to a regular sleeping pattern.

1. Make sure that your pillow and mattress are comfortable.

If you or someone close to you is having trouble getting a good night sleep I highly recommend you try some of these sleep aids. And if you find that prescription drugs are having an addictive result on someone you know, please reach out to a doctor, counselor, or family member. I hope that many of the suggestions I’ve mentioned above help to give you a good night’s sleep and lead to a healthier you!

Sincerely yours,

Mark Rosenberg, M.D.

[Ed. Note: Mark Rosenberg, M.D. is director of the "Institute for Anti-Aging" in South Florida. He is a highly sought-after speaker for lectures on topics such as integrative cancer therapy and anti-aging medicine. Dr. Rosenberg is avidly involved in supplement research and is nutritional consultant for Vitalmax Vitamins.]

Nutrients and Health:

Adaptogens: Nature’s Answer to Handling Stress

By Dr. David Kamnitzer

Wouldn’t it be great if an herb could help you handle stress better and stimulate your body’s own ability to bring itself back into balance (instead of “forcing” it to do something the herb “makes” it do)?

Well, there IS an entire category of herbs that do just that - Adaptogens!

Adaptogens have been known in Chinese and Ayurvedic healing systems for thousands of years. But it was not until the second half of the 20th Century that adaptogenic herbs underwent major scientific scrutiny and began to become better-known in the Western World.

Do you remember the dominance of the Russian Olympic athletes in the 70’s and 80’s? Many believe that this was due, at least in part, to the application of a major research project led by a Russian scientist named Dr. Israel Brekhman. In a series of major experiments, adaptogenic herbs were shown to increase worker productivity, improve athletic performance, and normalize many body processes.

Russian athletes benefited from the use of these herbs, and went on to dominate many Olympic sports for a period of time.

Adaptogens have been shown to reduce the release of stress-related cortisol in humans. An excess release of cortisol has been associated with weight gain, hypertension, depression, many degenerative diseases, as well as accelerated aging.

Adaptogens help people:

• “adapt” to stress
• sleep deeply and more soundly
• balance body systems
• improve immune resistance
• focus and concentrate
• improve recovery time
• improve athletic performance
• decrease anxiety
• improve muscle tone
• increase strength
• increase energy and stamina
• improve feeling of overall well-being

An excellent adaptogenic formula I use in my private practice includes the following nine adaptogenic herbs: Ashwaganda, Schizandra, Tribulis terrestris, Siberian Golden Root, Siberian Ginseng, Rhododendron caucasicum, Shilajit, Maca, and Wolfberry.

Due to their balancing effect, adaptogens are usually very safe to take, even on a long-term basis. I have personally taken the formula mentioned above six days per week for the last 2 1/2 years. I wouldn’t leave home without it!

If you’d like to learn more about the health benefits of adaptogens, a highly-rated book for a general audience is Adaptogens: Herbs for Strength, Stamina, and Stress Relief, by David Winston and Steven Maimes.

[Ed Note: David Kamnitzer, D.C. is an expert at helping people achieve high levels of health and well-being -- far beyond what is available simply through drugs and surgery alone. He combines his 20-year clinical experience and extensive knowledge in structural, nutritional, and energetic balancing to offer individuals cutting-edge approaches to healing. To learn more, click here.]

Healthy Recipes:

Braised Sweet and Sour Red Cabbage with Bacon

By Laura LaValle, RD, LD

This flavorful dish is packed with anti-cancer nutrients called anthocyanins and is a wonderful accompaniment to roast pork, duckling, chicken and turkey.

Time to table: 45 minutes

Serves: 8

Healing Nutrient Spotlight

Excellent source of vitamin C and vitamin B-12
Good source of vitamin B-6

Ingredients*
1 medium head red cabbage, thinly sliced
3/4 cup chopped red onion or sweet white onion (about 1 medium onion)
6 oz. nitrate-free bacon, diced
2 T. grapeseed oil
1/4 tsp. sea salt
1/4 tsp. pepper
1 T. apple cider vinegar
Natural sweetener such as stevia or erythritol, to taste (optional)

*Choose organic ingredients for optimal nutrition.

Preparation

In large skillet, sauté bacon in the grapeseed oil until it begins to brown. Add the onions and continue cooking until bacon is crisp and onions are soft and slightly caramelized. Add the red cabbage and continue cooking until cabbage wilts and is tender. The cooking time at this point is determined by how you like your vegetables. If you prefer your vegetables crisp-tender, cook them for only about 10 minutes. I like this dish a little more well-done so I cook the cabbage mixture about 20 to 30 minutes or until wilted and very tender. Then add the apple cider vinegar, sweetener (if desired), salt and pepper, and cook for 5 more minutes to blend flavors.

Again, you can determine the sweetness of this dish based on your preference. Red cabbage has plenty of sweetness for my liking, so I don’t usually add any sweetener. You may want to taste the dish at completion and adjust the seasonings accordingly.

Nutrition

125 calories, 5 g protein, 9 g carbohydrates, 9 g fat, 3 g saturated fat, 1 g monounsaturated fat, 2.5 g polyunsaturated fat, 15 mg cholesterol, 5 g sugar, 2 g fiber, 40 IU vitamin A, .33 mg niacin, .34 mg pantothenic acid, .23 mg vitamin B-6, 22 mcg folate, 2.05 mcg vitamin B-12, 60 mg vitamin C, 55 mg calcium, .1 mg copper, .54 mg iron, 17 mg magnesium, .19 mg manganese, 235 mg potassium, .94 mg selenium, 310 mg sodium, .24 mg zinc

Recipe from the kitchen of Marta Graham, RD, LD (LMI dietitian).

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet - containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace. To learn more click here now.]