Sleep and Your Health

Better Sleep = Better Health!

Many things can lead to insomnia. Sleep can be affected by amino acid deficiencies ~ Tryptophan converts to melatonin, which enables you to go to sleep, while Tyrosine converts to norepinephrine, allowing you to stay asleep.  Adrenal malfunction can cause disturbance to the circadian (day/night) rhythm, along with working night shifts. Eating sugar before bed can raise blood sugar levels, causing a temporary energy lift, sleepless nights and nightmares. Either too little exercise, or exercise too close to bedtime can also be a problem for sleep. A depressed immune system, fungal or bacterial infection, allergies or chemical toxicity can cause insomnia, as well as toxic emotions, such as anger or guilt.

While awake, the body is in the working-active Sympathetic Mode. While asleep, the body should be in the repairing, rebuilding, healing Parasympathetic Mode. However, when fighting toxins, the body remains in Sympathetic mode ~ even during sleep. Thus, the body is not able to heal and restore itself.

Because of this, a sleep deprived person can have the same symptoms as a sick person. Not getting enough sleep prevents the body from going into the healing Parasympathetic mode, resulting in immune system dysfunction.  Conversely, a faulty immune system can cause insomnia by keeping the body in the working Sympathetic mode. A functioning immune system will allow for better sleep in the healing Parasympathetic mode. Therefore, good sleep enhances the immune system. ~Dr. Bill Kellas

“Lack of sleep or poor sleep is known as insomnia.”
~~~
“In this busy world, people are shortchanged on both quantity and quality of sleep… the deficit is cumulative.”
~~~
“With so many obligations, many view sleep as expendable.”
~~~
“Wearing sunglasses during the day, or using bright lights at night, can confuse the brain’s day/night cycles.”
~~~
“Toxins can adversely affect the [body]… Thus, the ability to sleep well can be dramatically improved after detoxification.”

ANOTHER BENEFIT OF Seven Essentials… SLEEP BETTER!

The initial response to Seven Essentials is one of wellness and energy. Additionally, because Seven Essentials delivers a full complement of nutrients and minerals to the body, people sleep better than ever before and wake up feeling rested and energized.

Gammack suggests keeping a 2-week Sleep Diary to track: wake and bed times; size/timing of meals; amount/time of exercise; medications taken; and descriptions of how much and how restful sleep was each night. This information will help establish whether a person truly has insomnia, or just bad habits that lead to sleep problems.

May is… Better Sleep Month!

Try these great ideas…

Use a very comfortable mattress and pillow!
Maintain regular bed and wake times.
Set a relaxing bedtime routine, like reading or a bath.
Create a sleep-conducive environment ~ dark, quiet and comfortable.
Remove work, computers, televisions, etc. Use the bedroom only for sleep.
Finish all eating at least 2-3 hours before bedtime.
Limit liquids in the evening.
Complete workouts at least a few hours before bedtime.
Avoid nicotine, caffeine and alcohol close to bedtime.
They disrupt sleep.
Increase exposure to bright and natural light.
Don’t nap after 2 p.m. ~ limit yourself to a 30-minute nap.
Check the effect on sleep when taking any medications.
Discuss and resolve worries long before bedtime.
Use massage or other relaxation techniques.

A new study, in the July issue of Current Biology, explains how sleep is important in learning. Dr. Ellenbogen, at Harvard Medical School's Center for Sleep and Cognition said, "We sought to explore whether sleep has any impact on memory consolidation, specifically, memory for facts and events in time." He found that sleep does benefit consolidating and strengthening memory. "It actively does so; it's not a passive process. The brain actively engages memories and leads them to be strengthened the next day. The benefit was even larger than we were anticipating." Parents of students would do well to see that their children both study hard and obtain sufficient sleep in order to maximize their academic performance. "Sleep is not an inactive state," Ellenbogen said. "The brain is doing lots of things during sleep, so we need to get good sleep to maximize memory and learning."

“In February, I began a new career; my friend began the complete cleanse. I decided that a cleanse would be a good way for me to kick off the New Year also. A new year ~ A new career ~ A new diet ~ A new me! The Complete Cleanse intuitively made sense to me. I decided to change my diet and flush my body of all the toxins I had consumed in the past 9 months. The first 3 days of The Complete Cleanse were very tough. I fought cravings and used a huge amount of will power during mealtimes with my family. They were eating all of the things I loved: starches, sweets, desserts! I experienced brain fog, and at night I had mild feverish symptoms. Rather than feeling terrible, I was excited to feel my body detoxifying.  Before The Complete Cleanse I had nightly acid reflux and I would wake with terrible tastes in my mouth. But for those 8 days, I woke up and noticed how “clean” my mouth felt. Also, I was surprised to find that I did not wake up hungry. On the 5th day I felt much better; I felt the changes. From that day on, my head and thoughts were crystal clear and I felt great. By the 8th day I had visibly changed. My main purpose in doing the cleanse was to change my eating habits; the cleanse benefits were secondary. Weight loss was never even an objective, yet I lost 10 lbs and 2 ½ inches from my waist! One month after starting The Complete Cleanse, I lost 18 lbs and 3 ½ inches off my waistline ~ my clothes no longer fit well! Today, I feel terrific. I turn 40 years old next month, but I am moving around on the squash court like I’m 25. By the way, I continue to take Seven Essentials on a daily basis. It seems that 8 days of sacrifice for these types of results is an easy decision! ~Tom, Illinois

“My cough started in 2005. I had to keep a cough drop in my mouth every minute I was in the courtroom, or I’d start coughing violently. I saw many doctors and tried everything from chest x-rays to antibiotics; from asthma and reflux medications to very expensive lung/breathing tests. This January I had emergency back surgery, and forgot to take all my cough medications. In order to hasten my recovery from surgery, I was advised to improve my nutrition, slowly start a regular exercise program, and make sleep a priority! I did as advised and have had no more coughing... NONE! Just think… Instead of all those expensive tests and medications, all I needed was my Seven Essentials, a treadmill, and plenty of healing sleep!”

A few simple changes can turn a taco salad into something slimmer & trimmer!
Beyond iceberg: As a rule, the richer the color, the more vitamins and minerals. Skip the iceberg and go for romaine, Bibb or oak leaf. Adding spinach, a rich source of iron and vitamins A and C, significantly raises the nutrient content.
Keep the crunch: As the taco shell moved north of the border, the soft corn tortilla got deep-fried, adding fat and calories. For the same crunch, use baked tortilla chips.
Lean protein: Instead of ground beef, use baked chicken strips.
Fiber & flavor: Add high-quality convenience foods to your eating repertoire. Look in the freezer section for a mix of black beans, corn, red peppers, onions and chilies.
Skinny cheese: The cheese used in this recipe will not be melted, so use reduced-fat cheeses. If you thought they tasted rubbery and bland, it might be time to try again; reduced-fat cheeses have improved in recent years.
Time to salsa: Skip the guacamole, sour cream and dressings that add extra fat and empty calories to a salad. Instead try fat-free ranch dressing mixed with salsa for a flavorful flourish that's easier on the waistline.

Spray 9x13” baking dish with nonstick cooking spray; place chicken breasts in dish. Mix salt, pepper and chili powder; sprinkle on both sides of chicken. Bake 30 minutes at 425 F until chicken is fully cooked. Set aside to cool. In a large bowl, toss together lettuce, spinach, carrot, tomatoes and Southwest blend. Cut chicken into thin strips and arrange over salad. Top with cheese and chips. Blend ranch dressing with salsa and serve with salad. Serves 6. PER SERVING: Calories, 286; Fat, 3g; Cholesterol, 46mg; Sodium, 672mg; Fiber, 5g; Carbs, 39g; Protein, 26g.

Food for Thought… Papaya is good for digestive disorders and is excellent for improving poor digestion because it is an amazingly rich source of the proteolytic enzymes, which enables digestion. They are the only natural source of the digestive aid, papain, which breaks down protein and cleanses the digestive track. Papayas pack a nutritional wallop! Known as a “nutritional masterpiece,” they are rich in vitamin C, folate and potassium. They are also good sources of fiber, vitamin A, vitamin E, the eye-saving carotenoids lutein and zeaxanthin, and Lycopene. Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart. Papaya is used for cleansing, has rejuvenating properties and is recommended for cancer treatment. The skin of the papaya is a fantastic external treatment for skin wounds, and for places that do not heal quickly. The pulp can be used as a poultice. After antibiotic treatments, the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which was destroyed by the antibiotic treatment. A ripe papaya has a golden-yellow outer skin. On the inside, its flesh is smooth and silky with a deep yellow-orange or pinkish-orange color and a sweet-musky flavor. Its large center cavity is packed with small, round, black seeds, which are edible. They have a peppery flavor that tastes great in a salad or salsa or blended into sauces or salad dressings.

To Sleep
by William Wordsworth

A flock of sheep that leisurely pass by, one after one; the sound of rain, and bees murmuring; the fall of rivers, winds and seas, smooth fields, white sheets of water, and pure sky-
I've thought of all by turns, and still I lie, sleepless; and soon the small birds'  melodies must hear, first utter'd from my orchard trees, and the first cuckoo's melancholy cry.
Even thus last night, and two nights more I lay, And could not win thee, sleep, by any stealth: So do not let me wear tonight away. Without thee what is all the morning's wealth? Come, blessed barrier between day and day, Dear mother of fresh thoughts and joyous health!"