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

Natural Ways to Prevent and Treat Colds and Flu

When it comes to cold and flu season, prevention really is the first line of defense. To keep your body's defense system--the immune system--in peak condition, follow my immunity-boosting tips to help your body fight off the bugs looking for a host. And, for times when you are feeling ill, the second set of tips can help ease your symptoms and support a quick recovery.

Cold & Flu Prevention Tips
Your immune system is at work 24/7! The best approach to supporting immune function is a healthy lifestyle that includes stress management, exercise, whole foods, nutritional supplementation, and the use of plant-based medicines. On a daily basis, you can take the following steps to help your immune system keep you healthy:

1. Wash your hands regularly to help prevent transfer of bacteria.
2. Stay clear of people sneezing or coughing. Avoid shaking hands or other close contact with anyone whom you know to be sick.
3. Make sure your home and work space are well-ventilated. Even on a cold day, open a window for a few minutes to clear out stale air.
4. Follow a consistent sleep/wake schedule so the immune system can repair and recover.
5. Drink plenty of water and eat a balanced diet that includes a variety of fruits and veggies, which contain antioxidants that help the body neutralize cellular damage.

Healing Tips

1. Rest. Sometimes the body's only way of getting your attention is to force you to slow down by getting sick. Don't push through fatigue. Honor your body and sleep/rest as needed to promote healing. Reduce activity at home and at work as much as possible.
2. Increase fluid intake to include water, diluted vegetable juices, soups, and herbal and green teas.
3. Eat light meals and eat more soup. Whether you choose a vegetarian broth or a heartier bone-broth, soups for healing should be loaded with a variety of herbs and veggies.
4. Manage stress. Even just 10 minutes of meditation a day has positive effects on the immune system and promotes a positive mindset.
5. Laugh--it truly is good medicine. Patch Adams was onto something when he brought humor to his patients' bedsides. Read a funny book. Watch stand-up comedy. Share jokes with a friend or your kids. Laughter lowers the stress hormones and elevates your mood--both are good for healing.

Vitamin, Mineral, and Botanical Support for the Immune System
There's no panacea, but a growing body of research has shown that certain vitamins, minerals, and plant-based supplements can help prevent/curtail the symptoms of colds and flu. Some that you may want to include are listed below. Talk to Dr. Bossio as these suggestions must be tailored to your specific needs and health status.

• Multivitamin and mineral formula
• Vitamin C
• Bioflavonoids, 1000 mg/day
• Vitamin A
• Vitamin D 
• Zinc, 30 mg/day
• Echinacea, elderberry, and astragalus (tea, capsule, or liquid extract) help prevent common cold and viral infections. Physician-scientists continue to study the immune-enhancing effects of these and other botanical remedies.

Image Attribution: Dirima/bigstockphoto.com

References

Immunity Boosting "Better than Chicken Soup"

This immunity-boosting soup is made with a virtual garden of powerful ingredients (in bold) that contain beneficial nutrients for your immune system:

Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.
Black pepper also has antioxidant properties.
Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.
Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 small yellow onion, chopped
• 4 cloves garlic, sliced
• 1 teaspoon ground turmeric
• 8 fresh shiitake mushrooms, stemmed and sliced
• 4 cups low-sodium mushroom, vegetable, or chicken broth
• 1 1/2 cups finely sliced kale
• 1 cup cubed butternut squash
• 2 tablespoons grated fresh ginger
• 1/8 teaspoon cayenne pepper (optional)
• 6 slices astragalus root (optional)
• 1 fresh lemon, Juice of
• 1 teaspoon miso

Instructions:

1. In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
2. Stir in turmeric and mushrooms, and cook 2 minutes more.
3. Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
4. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.

Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein

Image Attribution: minadezhda/bigstockphoto.com
References

Elderberry (Sambucus canadensis)

For millennia, physicians and herbalists have found medicinal uses for all parts of the elder tree, including its wood, leaves, flowers, and berries. The branches of this native European plant were believed to cast off evil spirits. Leaves were used in ointments to heal wounds. Flowers and berries were used to make wine; infusions were a common treatment for colds and rheumatic conditions. Today, herbalists and holistic physicians commonly recommend elderberry for its immunity-boosting properties.

Elderberries are rich in vitamin C and flavonoids that act as antioxidants and exhibit anti-inflammatory properties. Studies have shown that elder extracts may inhibit the replication of viruses.

Elderberry syrup is made from an extract of elder fruits. Lozenges are often prepared with zinc and other herbs. Both are commonly used to help tame colds, coughs, and relieve flu symptoms. Syrups and lozenges are available on the market, but always check with Dr. Bossio to be sure it is a quality product and you are taking an appropriate dose.

Important caution: Unripe berries are not safe to eat nor are the other parts of the elder plant. Since elderberry stimulates the immune system, it is not recommended for people with autoimmune conditions.

Image Attribution: Adam88x/bigstockphoto.com
References

Alleviate Congestion with Magic Socks

You'd probably never guess that a pair of wet socks could pull congestion from your head and stimulate your immune system. Sounds like hocus-pocus promoted by a traveling charlatan, right?

Historically, this hydrotherapy was called "Wet Sock Therapy." At some point, a marketing savvy naturopath explained to young patients that the overnight drying of the socks was a "healing magic trick" and the name quickly evolved into "Magic Socks." Kids love it and it actually does work like magic to arrest the onset of mild colds and flus. Here's how:

When covered (insulated) with wool, damp socks draw congestion from the head and work overnight to stimulate systemic circulation. This treatment reflexively decreases congestion in the upper respiratory passages, head, and throat.

The socks will dry overnight as the body brings warm, fresh blood to the feet. This, in turn, invigorates the immune system and helps fend off acute illness. Magic Socks can be used nightly when any concern exists about the onset of an acute infection or illness and with any ongoing insomnia.

For best results repeat treatment for three nights in a row or as instructed by Dr. Bossio. Do not use this therapy with any condition that has resulted in loss of sensation or circulation to the feet unless first consulting with Dr. Bossio.

Make a Pair of Magic (Wet) Socks

1. Before bed, wet a pair of thin, cotton anklets in cold water.
2. Wring out excess water and place in the freezer for 5-10 minutes.
3. Put the socks on your feet.
4. Pull a pair of heavy wool socks over the anklets and climb into bed.
5. Cover well; sleep all night with the socks on.

Image Attribution: Imagesbavaria/bigstockphoto.com

References

The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.