Sooth Emotional Angst with Motherwort (Leonurus cardiaca)

A plant in the mint family, Motherwort gets its name from its ancient use: helping women who had a tendency to "over-mother" and thus experienced more stress, and less joy, in their maternal role. Today, throughout Europe and in Traditional Chinese Medicine, it's used as a medicinal herb to treat emotional conditions such as anxiety and depression. It also helps ease symptoms of menstrual distress, as well as physical and emotional exhaustion.

Motherwort can be prepared as a tea, tincture, or in capsule form. Depending on the the type of preparation, it can have a rather bitter taste and an odor some may find unpleasant. However, for many users, it becomes an "acquired taste" and the benefits outweigh any bitterness.

Motherwort has the ability to calm without causing drowsiness, and it has medicinal effects on circulation and heart rate. Because it can thin the blood, this herb should be used carefully and under the guidance of Dr. Bossio or other qualified herbalist or natural health practitioner.

Image Attribution: 13-Smile/bigstockphoto.com
References

When Life Heats Up, Chill out with Yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

• Reduce blood pressure
• Lower resting heart rate (so the heart works more efficiently)
• Promote mental alertness
• Better manage symptoms of anxiety and depression
• Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

Image Attribution: EpicStockMedia/bigstockphoto.com
References

Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping...

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren't getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you're hungry and when you're full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night's Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don't use your time between the sheets to deal with daily hassles--take that outside of the bedroom (or record in a journal). If you don't feel sleepy, leave the room and do something relaxing until you feel drowsy, (see my Natural Therapies for Sound Sleep in this newsletter). Then, go back to bed.
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This entrains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 60-72°). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. If you need a bedtime snack, combine a carbohydrate and protein, such as almond butter on toast, Greek yogurt with granola, or hummus and veggies. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.

Are You Sleep Deprived?

You don't have to pull "all-nighters" to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following signs of sleep deprivation, talk to Dr. Bossio about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness

Image Attribution: Phase4Photography/bigstockphoto.com

References

Seasonal Affective Disorder, Not Just the "Winter Blues"

If you've ever noticed that your mood seems to dampen during the fall and winter months, you may be experiencing Seasonal Affective Disorder, otherwise known as SAD. In fact, many people live with a mild form of SAD and don't even know it.

Symptoms
A form of clinical depression, SAD symptoms include: fatigue, lack of interest in normal activities, social withdrawal, carbohydrate cravings, and weight gain.

Unlike other mood disorders, SAD symptoms are associated with seasonal changes in light, often occurring only during the autumn and winter months, with the most difficult months being January and February. Outside of the winter months, SAD can be triggered by long stretches of cloudy weather or working year-round in a dark environment without natural sunlight.

Symptoms may vary in intensity. Any of these symptoms, alone or in tandem with one another, can have a serious effect on your quality of life.

Prevention & Management
With the right course of treatment, SAD can be a manageable condition. If you think you may be experiencing SAD or any other mood disorder, discuss your symptoms with Dr. Bossio to create an individualized plan for mood stabilization and enhancement. Ask Dr. Bossio about these four ways you can prevent and manage SAD.

1. Get as much sun as possible. Bundle up and take a walk, sit near a window at work, or participate in outdoor winter sports. However you choose to do it, exposing yourself to sunlight can help curb the symptoms of SAD.

2. Give phototherapy a try. Otherwise known as light therapy, phototherapy often uses a special fluorescent lamp to trick the brain into thinking the day is longer, and it has proven to be an effective treatment option for many. Just 30 to 90 minutes of daily exposure may have profound effects on your mood.

3. Increase your vitamin D intake. Although there is still insufficient evidence to conclude that vitamin D deficiency causes depression, cross-sectional studies have identified associations between depression and low vitamin D levels. Discuss intake of vitamin D supplements with Dr. Bossio.

4. Supplement with a healthy lifestyle. Additional ways to manage SAD include herbal remedies, homeopathy and other types of supplements. However, eating right, getting enough sleep, and exercising regularly are still the best ways to improve and maintain your psychological health year-round.

Resources

• American Psychiatric Association. "Seasonal Affective Disorder." Accessed December 2014.
• American Psychological Association. "Bright Lights, Big Relief."  June 26, 2006.
• Parker, G., and H. Brotchie. "'D' for Depression: Any Role for Vitamin D?" Acta Psychiatrica Scandinavica 124 (October 2011): 243-249. doi: 10.1111/j.1600-0447.2011.01705.x.

Image Attribution: sborisov/bigstock.com

Shedding Light on Phototherapy

Phototherapy, or light therapy, has shown promise in treating eczema, reducing itching skin, guarding against inflammation, increasing bacterial defenses in the skin, and increasing vitamin D production. It's also a unique therapy for treating Seasonal Affective Disorder. Phototherapy provides the body with the additional light it needs to stimulate the brain activity that controls circadian rhythms. Research suggests that the benefits may be heightened by undergoing light treatment as soon after waking up as possible. The therapy, which can be done in a clinical setting or at home using a special light box, may actually be as beneficial - or more so - than antidepressants. Symptoms typically improve within two weeks to two months of steady treatment.

How It Works
Phototherapy uses a light box to emit specific wavelengths of light, imitating sunlight, but avoiding exposure to harmful UVA rays. Generally, phototherapy light boxes provide 10,000 lux ("lux" is a measure of light intensity), which is roughly 100 times brighter than typical indoor lighting, but not as bright as a sunny day, which can clock in at 50,000 lux or more. Recent advances in light therapy include using light boxes that simulate sunrise, gradually increasing in intensity from darkness up to 300 lux. Another new therapy uses lower-intensity blue light, which has a more powerful effect on the retina than white light, tricking the brain into thinking it's brighter than it is.

Risks
However, phototherapy is not without risks. It can cause burns, increase signs of aging, and increase the risk of skin cancers if used regularly over long periods of time, or if administered using subpar equipment. Before investing time and money on phototherapy, discuss your concerns and needs with Dr. Bossio. He or she will be able to make a diagnosis and prescribe an individualized treatment plan for brightening your winter.

Because the FDA does not regulate light boxes, be sure to discuss your equipment options with Dr. Bossio, or phototherapy professional, before purchasing a light box. For more information on phototherapy, visit the American Psychological Association, the American Osteopathic College of Dermatology or the National Eczema Association.

Resources

• American Psychological Association. "Bright Lights, Big Relief." June 26, 2006.
• Miller, M. "Seasonal Affective Disorder: Bring on the Light." Harvard Health Blog, Harvard Health Publications, December 21, 2012.
• National Eczema Association. "Phototherapy." Accessed January 2015.

Image Attribution: PetarPaunchev/bigstock.com