Category: Herbs & Supplements

  • The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The two systems are in constant communication

    The immune system

    Made up of structural barriers, organs, white blood cells, proteins, and chemicals, the immune system protects us from foreign antigens and helps our bodies heal from infections and injuries. To do this, the immune system and the nervous system maintain extensive and elaborate communication.

    This system has two pathways, a gas pedal (flight or fight pathway) and a brake (rest and digest pathway).

    We know that the brain influences the process of inflammation as part of the immune system’s fight against injury or infection. Too much inflammation can lead to problems, like chronic pain or diseases. The brain can help keep this in check, but, if it’s overwhelmed by too much stress or illness, inflammation can cause harm.

    What does the brain have to do with allergies?

    The allergic response

    In some cases, the immune system reacts by making antibodies to attack allergens that aren’t otherwise harmful. When someone with an allergy is exposed to the allergen, the immune system’s antibodies release histamine into the bloodstream that can cause symptoms, including inflamed skin, sinuses, airways, or digestive systems.

    Allergy symptoms can occur for the first time at any age, and can be affected by hormones, stress, smoke, medications, perfume, or environmental irritants. Some allergies can be outgrown, such as children’s allergies to certain foods. Airborne allergens can strike seasonally, during pollination, or year-round in the case of dust mites and animal dander.

    The brain’s role

    The brain plays a key role in the allergic response by directing the immune system how to respond. During times of stress, illness, or other factors, such as hormonal changes, our immune systems may be weakened, causing allergic reactions to be more severe.

    The brain’s inflammatory response to allergens becomes chronic with repeated exposures to the allergen, which creates long-term effects on the affected areas of the body, such as airways, eyes, and skin.

    Brain health ties to allergies

    Poor lifestyle habits—like lack of sleep, improper diet, chronic stress, and sedentary lifestyle—can lead to poor brain health, which, in turn, can result in higher sensitivity to allergens and more allergic reactions.

    Other strategies for maintaining the health of our brains and, thus, our immune systems include:

    • Engaging in regular exercise and physical activity
    • Avoiding excess alcohol, smoking, and other chemical exposures
    • Continuing to challenge our brains as we age by learning new things, staying socially engaged, and promoting new neural connections
    • Staying aware of the impacts that common diseases like high blood pressure, diabetes, and inflammation can have on brain health
    • Ensuring a well-balanced diet that avoids excess neurostimulants, like caffeine, and chemicals, and focuses on antioxidant-rich vegetables, healthy omega oils, and optimal hydration

    by Joanne Peters

    Article Courtesy of Alive Magazine

  • Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Bridge the gap between conventional and traditional medicine to enhance health

    Traditional Chinese medicine

    Traditional Chinese medicine (TCM) revolves around qi, a concept in Chinese culture describing the energy that flows through everything. An imbalance of qi can cause disease. The ancient Chinese believed that good health comes down to achieving an equilibrium between your internal organs and natural surroundings. Acupuncture, tai chi, and cupping therapy are all TCM modalities.

    Traditional Indian medicine

    In India, traditional medicine is divided into three categories: Ayurveda, Siddha, and Unani. Ayurveda, the most used, is a holistic, personalized system aimed at promoting longevity. As in TCM, Indian medicine is centred on balancing bodily organs and external elements.

    Traditional Indigenous medicine

    For centuries, Indigenous populations in North America have practised their own traditional forms of wellness through ceremonies; plant, animal, or mineral-based medicines; energetic therapies; and physical or hands-on techniques, all of which rely upon an emphasis on Mother Earth.

    Traditional African medicine

    Traditional African medicine is deeply rooted in the spiritual, with many practitioners using divination to connect with the gods and ancestral spirits for diagnosis before treatment with herbal medicines.

    How is traditional medicine different?

    Traditional medicine is often treated as pre-scientific, but a lot of conventional medicines come from plants. For example, aspirin was derived from the bark of a willow tree and morphine is extracted from the opium poppy, while vincristine—long-used in chemotherapy treatments—was isolated in 1961 from a Madagascar periwinkle flower.

    Benefits of traditional medicine

    One of the key benefits of traditional and alternative medicine is its holistic approach to health. Alternative medicine practitioners often spend over an hour with a patient each session, addressing a myriad of different concerns.

    Complementary and alternative medicines

    HerbUses
    garlicmay help reduce inflammation, cholesterol, blood pressure, and blood sugar levels and to help support immunity
    gingermay help treat nausea, heartburn, and bloating; may help reduce inflammation
    elderfloweris used to help treat colds, flu, and constipation; may help lower blood pressure
    ginsengmay boost energy and sex drive
    shea butteris anti-inflammatory; protects skin cells; is used to treat skin and eczema
    ashwagandhamay reduce inflammation, pain, and anxiety
    cuminmay help reduce cholesterol; may help maintain healthy blood sugar levels
    turmericmay help treat arthritis pain, anxiety, and inflammation
    cardamommay help treat nausea; may help to reduce blood pressure, blood sugar, inflammation
    echinaceamay help treat colds, flus, infections, and wounds

    Article Courtesy of Alive Magazine

  • Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Unravelling the mysteries of memory

    Sharpen your brain with a deeper understanding

    Nearly half of us say we’re concerned about memory loss and declining brain health, despite these issues affecting a smaller group of people. These statistics reveal common misunderstandings about memory and encourage us to explore how we can keep our minds sharp at any age.

    The building blocks of memory

    Memory involves both conscious and unconscious processes. When learning a new skill, like riding a bike, you actively think about each action. Repetition moves this information into a subconscious part of the brain, where recall becomes automatic.

    Information is initially received through senses and encoded into the brain in visual, auditory, or semantic forms. Stored in areas like the hippocampus, this information can be retrieved when needed, prompted by cues such as questions, sensory experiences, or visual triggers.

    Short-term versus long-term memory

    Short-term memory holds information for seconds to minutes. Without effort to transfer it into long-term storage, it’s forgotten. Long-term memory retains information for days, years, or a lifetime, including memories from childhood or recent events.

    Stacking (and unstacking) the building blocks of memory

    Research shows that many can recall moments from when they were just two years old. As we age, brain networks become less segregated, making multitasking more difficult and increasing the risk of cognitive decline.

    Cognition begins to decline in our thirties, with more noticeable changes in our sixties and beyond. Memory can be affected by diseases like Alzheimer’s, which impair recall. As we age, information storage increases, and retrieval can slow down.

    How much of your brain do you really use?

    The myth that we only use 10 percent of our brains is false. Older adults often remember past events better than recent ones because memory-impairing diseases tend to affect parts of the brain responsible for recent information.

    Protect the building blocks of memory

    Lifestyle choices are crucial for brain health and memory preservation.

    Diet

    A healthy diet, such as the Mediterranean or MIND diets, emphasizes whole grains, fresh produce, and fish. Maintaining these diets over decades supports long-term brain health.

    Sleep

    Sleep is vital for clearing toxins and consolidating memories. Seven to eight hours of rest help the brain process and store new information. Even lying down with eyes closed offers rest.

    Exercise

    Physical activity helps re-establish brain connections and enhances encoding abilities. Just one session of exercise, like cycling, can improve learning, speed, accuracy, and memory recall. Exercise also guards against age-related cognitive decline.

    In summary, understanding memory and brain health highlights the importance of healthy lifestyle habits—balanced diet, restful sleep, and regular exercise—to keep our minds sharp at any age.

    By Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Fortify your immune system naturally

    Fortify your immune system naturally

    Fortify your immune system naturally

    Simple strategies to fortify your defense system and thrive this cold and flu season

    When fall arrives, the air becomes brisk and fills with the familiar scent of pencils, signaling a new school year. But along with that, harmful germs are also present, ready to strike. Luckily, there are simple ways to support immunity and stay strong against viruses.

    Illnesses to beware of this fall and winter

    Common illnesses include RSV, which causes cold-like symptoms; the flu, with a stuffy nose, sore throat, cough, body aches, and fever; the common cold, with similar symptoms minus aches and fever; and COVID-19, which can cause flu-like symptoms and, in severe cases, shortness of breath.

    Who’s most vulnerable?

    Children, due to their underdeveloped immune systems, are highly susceptible. Vulnerable groups also include those over 65, pregnant women, smokers, and people with chronic illnesses or weakened immune systems.

    What to eat for immune health

    Since the immune system and gut health are linked, focus on gut-supporting foods. Nutrient-dense macronutrients—carbohydrates, proteins, and healthy fats—are essential. Avoid simple carbs, sugars, and processed foods, which can cause blood sugar spikes and stress responses.

    Antioxidants

    Eat a variety of brightly colored fruits and vegetables high in antioxidants—such as berries, leafy greens, carrots, and squash—that offer anti-inflammatory and anti-aging benefits, and help prevent chronic diseases.

    Healthy fats

    Include healthy fats like extra-virgin olive oil, coconut oil, avocado, and nuts to combat inflammation and support cellular health.

    Fermented foods

    Foods with live bacteria—like kefir, sauerkraut, kimchi, and yogurt—provide probiotics that support gut health and the immune system.

    Herbal teas and soups

    Herbal teas, soups, and bone broth are nourishing and soothing. Add garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.

    Supplements for immune support

    While nutrients from food are ideal, supplements can help fill gaps. They are a convenient way to ensure adequate intake of immune-boosting compounds.

    Echinacea

    Echinacea has antiviral, anti-inflammatory, and antioxidant properties that may help reduce the risk of illness and ease symptoms.

    N-acetylcysteine (NAC)

    Found in onions and garlic, NAC converts in the body to cysteine, supporting glutathione production. It can thin mucus, reduce inflammation, and support immune function.

    Get active to activate immunity

    Exercise increases circulation of immune cells, helping detect and respond to illnesses earlier. It also flushes bacteria from the lungs and airways, with additional benefits like reduced stress and improved overall health.

    Prioritize sleep

    Sleeping less than seven hours increases cold risk. During sleep, the body builds defenses; without enough rest, it lacks antibodies to fight infections. Establishing a bedtime routine, avoiding screens, and limiting caffeine can improve sleep quality.

    De-stress

    Stress weakens white blood cells, making us more vulnerable to infection. Simple practices like yoga or relaxing teas can support mental and physical health.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine

  • Bridging the gap

    Bridging the gap

    Bridging the gap

    Empowering men to prioritize health

    Stark gender differences exist in seeking both physical and mental health care. Understanding these differences and how professionals can identify those less likely to seek help will aid in developing targeted strategies.

    A 2016 Canadian study published in BMC Family Practice highlighted factors influencing why men are less likely to seek medical help than women. It suggests greater variability in how individuals decide to seek mental health help due to stigma, particularly among men.

    Why it matters

    Prioritizing health is crucial for men, aiding their well-being and positively impacting those around them. When men take care of their health, they can live longer, healthier lives, reducing chronic disease risk and enhancing their quality of life.

    This proactive approach can lead to increased energy, better mental clarity, and positive outlooks, improving interactions with family and friends. Men who prioritize health become role models, inspiring healthier lifestyles within their communities and families, encouraging children to adopt good habits themselves for a healthier next generation.

    Prioritizing men’s health: A call to action

    Men’s reluctance to seek health care, especially for mental health, can have serious consequences. Recognizing the factors deterring men from seeking help is the first step to breaking down barriers.

    Addressing these issues can create a more inclusive health system encouraging men to prioritize their health. However, the challenge lies in turning this knowledge into actionable strategies.

    Physical health

    There is a slightly greater inclination among men to seek help for physical health issues, but improvements are needed. Encouraging regular checkups and educating men about critical health screenings can save lives.

    Mental health

    The gender gap in seeking mental health care highlights the need for a cultural shift. Normalizing conversations about mental health among men and providing resources can help them seek assistance without fear of judgment.

    Regular checkups

    Identifying reluctant men allows for targeted interventions. Health practitioners can reach out, offering information and support to encourage regular health checkups.

    Healthy relationships and work-life balance

    Promoting healthy relationships and balanced lifestyles creates supportive environments, making it easier for men to seek help.

    Improving eating habits and reflecting on unhealthy behaviors

    Educating men on nutrition and the effects of unhealthy behaviors can motivate long-term health changes.

    Supplements and overall health

    While supplements can support health, their use should be informed by healthcare advice, complementing healthy choices rather than replacing them.

    Encouragement for the journey ahead

    To advance, we must break down barriers preventing men from seeking care, creating a society where they feel supported in prioritizing their health, benefiting themselves and those around them.

    Change won’t happen overnight, but with targeted policies, supportive communities, and shifting societal attitudes, we can close the gap in health care seeking between genders. Let’s champion a healthier future for all men, making health care access inclusive and a priority for everyone.

    By Theodore D. Cosco, PhD (Cantab) Cpsychol

    Article Courtesy of Alive Magazine

  • Rest and repeat

    Rest and repeat

    Rest and repeat

    Harness the power of yoga during pregnancy and postpartum

    In today’s fast-paced society, many of us emphasize the value of “doing” and diminish the significance of downtime—a mindset that often extends into pregnancy.

    Expectant moms are frequently burdened by anxiety about managing responsibilities, whether it be maintaining workout routines throughout trimesters or focusing on household tasks during postpartum recovery. In reality, we’re not supposed to do it all (or do it the same).

    Here’s how to reclaim rest and tap into the benefits of yoga during this transformative period of motherhood.

    The pressure to be productive

    With the pace of modern life pulling our attention in various directions, we often end up in a continual state of reactivity. The pressure to be productive can impact everything from sleep quality to hormone regulation, both vital during pregnancy and postpartum to create a nurturing environment for ourselves and our little ones. Failing to allow ourselves time to heal and discover what it means to mother can lead to struggle.

    The power of rest

    How can we embrace downtime? What does it mean to truly rest? Rest isn’t necessarily about sleep quality but our capacity to simply stop and be. It’s our ability to downregulate the nervous system or take moments of conscious rest throughout the day.

    Whether pregnant or caring for a newborn, carving out time for rest allows us to surrender to our circumstances. How we think and relate to ourselves and others is rooted in our capacity to rest. Practicing conscious rest in pregnancy and postpartum can take many forms, such as reading a book, meditating while breastfeeding, or gentle stretching. It means letting go of the pressure to run outdoors or clean before the baby wakes.

    Author Kimberly Ann Johnson explores this in her book The Fourth Trimester: “Exercise is a healthy stress reliever, but sometimes it is the only way that women know how to regulate their stress levels. [Pregnancy] is a great time to strengthen internal practices like meditation.”

    Yoga as a form of rest and recovery

    Embracing rest throughout each perinatal stage doesn’t mean giving up movement. Yoga connects our bodies and minds during this transitory time. While standard yoga centers on stretching, prenatal yoga emphasizes structural alignment and stability-focused work—from strengthening the pelvic floor to releasing lower back tension. It also includes breathwork and visualization techniques.

    Research indicates prenatal yoga can reduce labor pain, lower the likelihood of intervention during childbirth, and boost the birthing parent’s immune function. Additionally, studies suggest yoga enhances psychological well-being during pregnancy and postpartum by mitigating stress and improving sleep quality.

    Reframing the concept of self-care

    Whether pregnant or caring for a newborn, committing to a standard yoga practice each week may be unrealistic. Instead, reframing self-care and not fixating on a previous workout routine is crucial. Smaller but more regular practices of self-care can be as beneficial as an hour at the gym. There’s no going back after having a child; you’re creating something new.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Habits for healing

    Habits for healing

    Habits for healing

    Supplements and strategies to reach your health goals

    There are certain fundamental steps needed to reach any goals. Most of us know these things, but reminders are sometimes necessary to get back on track.

    These essential strategies—eating a healthy diet rich in colorful produce; exercising; getting plenty of sleep; drinking pure water; reducing harmful foods like fast food, fried food, and processed food; and eliminating habits that sabotage efforts, such as smoking and excessive drinking or eating—form the foundation for other health goals.

    Improve brain and mental health

    Nutrition and lifestyle choices play a large role in brain and mental health:

    • Following the Mediterranean diet—rich in fruits, vegetables, olive oil, and whole grains, plus fish, poultry, and eggs—can reduce the risk of cognitive decline and depression.
    • Supplementing with saffron may help protect against memory loss.
    • Drinking green tea may help reduce harmful amyloid-B plaques in the brain, linked to Alzheimer’s disease.
    • Exercising improves memory, so head out for a brisk walk on your lunch break or hit the gym after work.
    • Adding mushrooms to your diet at least twice a week may help reduce cognitive decline.
    • Supplementing with vitamin D3, if deficient, may significantly improve cognitive performance.

    Boost cardiovascular health

    The journey to cardiovascular health also involves healthy diet and lifestyle habits:

    • Engaging in regular activity—moderate to vigorous aerobic activities, with at least 150 minutes per week and muscle-strengthening activities twice a week.
    • Following a Mediterranean diet is linked to a reduction in stroke risk.
    • Drinking two to three cups of green tea may prevent fat buildup in arteries.
    • Sleeping seven to nine hours nightly; insufficient sleep may increase heart disease
    • Managing stress through self-care, connecting with loved ones, practicing yoga or meditation, journaling, or engaging in
    • Eating a diet high in anthocyanins (berries, cherries, and purple cabbage) has been linked to a significant reduction in heart disease risk.
    • Supplementing with omega-3 fatty acids—including wild salmon, mackerel, flaxseeds, and walnuts—may help reduce heart disease risk.

    Live a longer, healthier life

    To extend your life, what you don’t eat is as important as what you do:

    • Engaging in caloric restriction or fasting while maintaining optimal nutrition can effectively extend your life and ward off illness.
    • Maintaining a healthy body weight and reducing excessive abdominal fat through an active lifestyle improves
    • Eating at least three servings of nuts per week has been linked to a significant reduction in mortality risk.
    • Supplementing with curcumin has been linked to improved brain, heart, and lung health, and protection against age-related diseases.
    • Drinking green tea regularly has significant links to reduced risk of cognitive decline.
    • Finding purpose in life has been shown to lower inflammation, which can affect lifespan.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine

  • Get to the heart of circulation

    Get to the heart of circulation

    Get to the heart of circulation

    Healthy blood flow, explained

    The circulatory system is a closed loop that starts and ends with the heart. While that sounds simple enough, it’s actually a highly intricate network composed of approximately 60,000 miles of blood vessels.

    The purpose of circulation

    The body’s muscles, tissues, and organs require a continuous replenishment of oxygen, nutrients, and hormones to maintain their physiologic functions. These materials are packaged in the blood and pumped by the heart to the target tissues via blood vessels.

    Once these goods are delivered to the muscles, tissues, and organs, the blood collects waste products, such as carbon dioxide, to be eliminated from the body.

    Anatomy

    Arteries are strong, muscular blood vessels which carry oxygen-rich blood away from the heart (except for the pulmonary arteries, which carry oxygen-poor blood from the heart to the lungs).

    Capillaries  are tiny, thin-walled blood vessels responsible for the delivery of oxygen, nutrients, and hormones to the tissues, as well as the collection of carbon dioxide and waste products.

    Veins are vessels responsible for returning deoxygenated blood to the heart. Veins operate with a system of valves to ensure blood moves in one direction.

    Live circuit

    Imagine the blood vessel network as a tree. A tree’s trunk branches off into a couple large branches, which continue to divide into smaller, more numerous twigs.

    In a similar way, the left side of the heart pumps oxygen-rich blood through the aorta, which then branches off into large arteries going to different places in the body. Arteries divide into smaller arterioles as they get closer to their destination, and then end in tiny capillaries which perfuse the target tissues with blood.

    Capillaries have thin walls, which allows for the delivery of oxygen, nutrients, and hormones from the blood to the tissues, as well as the collection of carbon dioxide and waste products.

    The capillaries also begin the process of returning oxygen-poor blood to the heart. Capillaries merge into venules, which eventually converge to form larger veins. Veins deliver deoxygenated blood to the heart.

    The right side of the heart then pumps this blood to the lungs to release carbon dioxide and reoxygenate the blood via respiration. The pulmonary veins return oxygenated blood to the heart so that the circuit can begin again.

    The heart of the matter

    The heart is the key player in the circulatory system. This hollow, muscular organ is responsible for maintaining strong, rhythmic contractions that pump blood into the arteries and maintain blood pressure.

    A healthy circulatory system depends upon the proper functioning of the heart itself, comprising its electrical conduction, valve system, as well as its own blood perfusion.

    Problems may arise if the heart’s electrical signaling becomes dysregulated (e.g., arrhythmia), its valves become leaky and allow for backward blood flow (e.g., valvular insufficiency), or if the heart muscles are poorly perfused with blood (e.g., coronary artery disease).

    Poor circulation

    Circulation is compromised if there is an obstacle to delivering blood to the tissues. This obstacle might arise anywhere in the circulatory system (e.g., plaque in the coronary artery, embolism in the lungs, valve dysfunction in the veins).

    Although the extremities are commonly affected, poor circulation can present with myriad signs and symptoms all over the body. The symptom presentation depends on the tissues being affected by the lack of oxygen.

    Bear in mind that poor circulation isn’t a disease in itself but a result of an underlying condition. Share your concerns with your healthcare provider so that you receive a thorough assessment and appropriate treatment.

    Symptoms of poor circulation include

    • cold extremities
    • numbness
    • tingling
    • muscular weakness or pain while walking
    • pale or blue skin
    • swelling
    • bulging veins

    Common causes of poor circulation include

    • diabetes
    • obesity
    • smoking
    • hypertension
    • atherosclerosis
    • peripheral artery disease
    • varicose veins
    • Raynaud’s disease
    • deep vein thrombosis

    Circulation-supporting supplements

    • Curcumin
    • Ginger
    • Chinese patent medicines
    • Ginkgo biloba
    • Hawthorn
    • L-arginine

    Always check with your health care practitioner before trying a new supplement, to make sure it’s right for you.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • A new vitamin D discovery

    A new vitamin D discovery

    A new vitamin D discovery

    The sunshine vitamin and our cardiovascular health

    The celebrated “sunshine vitamin,” otherwise known as vitamin D, is commonly praised for its ability to support overall bone strength and immune function, but emerging research also continues to illuminate its benefits related to heart health.

    “Traditionally, [vitamin D] is known as something that’s good for the bones, because it helps improve calcium absorption in the bloodstream,” explains Laura Brass, ND. “But it’s been discovered over the years to benefit almost every system in the body—from the immune system to the cardiovascular system.”

     The power of vitamin D

    This powerhouse vitamin has many essential roles in the body. One of its long-hailed benefits is supporting calcium absorption in the gut for optimal bone health. It also promotes overall muscle strength and repair, and our immune system depends on the nutrient to ward off unwelcome bacteria and viruses.

    Recent research also indicates its potential impact on reducing major cardiovascular events among older adults, such as heart failure and hypertension, and suggests a deficiency in vitamin D could raise the risk factor for these diseases.

    “Vitamin D is known to help from an arterial perspective,” says Caitlyn Keates, ND. “It helps the blood vessel lining and blood to flow more freely through that lining, thereby reducing a lot of the inflammation that’s within the arterial wall of the heart.”

    While research is still emerging, and the connection between vitamin D and heart health is not yet conclusive, Brass says it’s about looking at the nutrient’s significance more holistically.

    “D” for deficient

    Vitamin D deficiency has been identified as a public health problem around the globe.  “When we see patients in practice, I’d say nine times out of 10, we see some sort of deficiency in vitamin D in their bloodwork,” explains Keates.

    While our body synthesizes vitamin D when our skin is exposed to sunlight, sunscreen (an obvious skincare essential) can hinder absorption by as much as 90 percent. Other factors such as age can also lessen the amount of the vitamin our skin absorbs. A person in their eighties, for instance, will produce about half as much vitamin D compared to someone in their twenties.

    Few foods naturally contain the nutrient. Some of the best whole food sources include fatty fish like salmon and trout, fish liver oils, and egg yolks.

    Supplementation

    Since adequate vitamin D levels are difficult to obtain from sun exposure and food sources alone, a supplement is often recommended by health professionals.

    Brass encourages people to prioritize a supplement containing vitamin D3 (versus D2) which has been shown to be a more effective form of the nutrient.

    Keates says the correct daily dosage will fluctuate for each person, and will depend on factors such as age, weight, and level of deficiency (which requires a blood test to determine). Your health care practitioner can help guide you in the right direction.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Alternatives for safe, natural sleep

    Sleep has long been an underappreciated determinant of health. It’s often the first thing cut from our crammed and overflowing routines. Sleep quantity and quality, however, affect many seemingly divergent areas of health, including hormonal and metabolic health; it’s also an essential prerequisite for normal daily functioning.

    When we don’t get enough

    A sleep disorder may be a wake-up call to address a more serious issue. Chronic sleep deprivation is linked with increased risk of heart disease, obesity, immune dysfunction, hormonal imbalances, and even cancer.

    Health risks of common sleep meds

    An alarmingly large percentage of the population relies on various sleep medications, but may be unaware of potential risks associated with their use, including dependency.

    The most common sleep medications are the older class benzodiazepines such as lorazepam (Ativan), alprazolam (Xanax), and diazepam (Valium), and the newer benzodiazepine-like drugs (“Z-drugs”) zopiclone and zolpidem.

    These drugs are all associated with risk of dependency and need to be used carefully in conjunction with other medications, especially opioids and alcohol, which can result in oversedation and even death.

    Recently, the US Food and Drug Administration (FDA) updated labeling requirements for all benzodiazepines due to “serious risks of abuse, addiction, physical dependence, and withdrawal reactions” which are common problems of benzodiazepine use even when only used regularly for days to weeks, and even at approved doses.

    Acute withdrawal can lead to seizures and even death, so these drugs need to be tapered slowly with medical supervision. Benzodiazepine use is also associated with increased risk of falls and injury in the elderly, as well as increased risk of pneumonia, because sedation leads to altered respiration.

    Natural sleep alternatives

    There are several natural health products with good safety profiles that may be helpful for those suffering from insomnia. Some of these include melatonin, magnesium, and valerian or passionflower.  Patients should consult a licensed health care practitioner for personalized advice regarding the use of natural health products as well as addressing the root cause of your insomnia. Do not stop the use of prescription medications without consulting your medical doctor.

    Melatonin

    One of the best-studied natural agents, melatonin has been shown to improve sleep parameters including sleep latency and total sleep time without significant side effects in several systematic reviews and meta-analyses. Melatonin secretion may be altered among people with altered sleep/wake schedules, such as shift workers and the elderly; melatonin supplementation may help correct this.

    Magnesium

    A relaxing mineral found in the muscles and the nervous system, many people find magnesium supplements helpful for promoting sleep. Magnesium supplementation has been shown to reduce sleep latency and increase total sleep time.

    Valerian and passionflower

    These mild sedative herbs have a long history of use for anxiety and insomnia. Constituents in these herbs bind to GABA receptors in the brain, exerting calming, inhibitory effects.

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine