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Burn Fat Not Sugar!
You are going to be pleasantly surprised! Most people think that in order to lose weight you have to do strenuous exercise, continuously, and lots of it! Well, Guess what? NOT TRUE! I know you are thinking? That's crazy! It doesn't make any...
Diabetic Gains From Nutritious Whole Grains
My mother was a diabetic and when she was diagnosed, it was called adult onset diabetes. Do you know why they changed the name to type 2? I’m afraid the sad truth is it can no longer be called “adult,” because the deadly type 2 diabetes is now...
Find mineral nutrition online
Find mineral nutrition online Mineral nutrition Searching for mineral nutrition information is much easier today than ever before. I remember when we'd have to search manuals, books and do it at the library and also searching the encyclopedia....
How Did I Get So FAT!
“I never saw it coming, how did I get so fat” is what people all over the world are thinking. Lets do a little math to see how we all got fat. 3500 is the magic number. If we take in 3500 more calories than our body needs, we will put on one...
It's The Journey, Not The Destination
Don't you just hate clichés like the one illustrated in the headline of this article? I know I do. But love them or hate them, most of us must admit that such adages and clichés are often grounded in truth, and this one is no different. Many people...
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14 Ways to Improve Sleep Now!
Sleep disturbance or insomnia is not uncommon in women starting at midlife. While this may be due to a physical concern, usually it's not. Let's discuss some things you can do NOW to improve your sleep.
•Good sleep is a component of good health. Things that you do for good health are essential and will directly impact your quality of sleep. This means eating a healthy diet, regular exercise and good daily multivitamin/mineral supplements.
•A healthy diet that is high in phytoestrogens such as fruits and vegetables may help if the cause of your sleep disturbance happens to be related to being perimenopausal. Apples, carrots, cherries, green beans, oats, peas, potatoes, soybeans and sprouts - just to mention a few!
•Avoid stimulating agents such as nicotine and caffeine – that includes coffee, tea, soft drinks, and chocolate. Even one cup of coffee in the morning can affect sleep quality hours later. We, as women, tend to metabolize caffeine much slower than men. If you smoke or chew tobacco…quit. Short of that, avoid smoking/chewing within a few hours of going to bed.
•Sleep in a dark room. (How bright is your illuminated clock?)
•Develop a sleep routine: going to bed at the same time; rituals such as having a cup of relaxing tea and then washing up, and the like.
•Avoid taking naps.
•Is your sleeping space comfortable? Look at light, noise and temperature. How about your bed? Is it too firm or too soft?
•Avoid late night heavy meals. However, a light snack at bedtime may be helpful.
•Try relaxation – mediate, take a bath, listen to soft music, read a gentle book, get a massage.
•Avoid the news and other violent or emotional stimulation before bed! It's hardly relaxing!
•Avoid alcohol late in the day. It can cause waking in the night and impairs sleep quality.
•Limit your bed activities to sleep and sex.
•If you cannot sleep – get up and do something until you can sleep.
•If
worries are keeping you awake, try journaling – it may provide a way for you to “release” the worry onto paper and thus relax and sleep.
There are natural supplements that can be tried. If you are a milk drinker, consider having a glass of warm milk. Milk when it is warm releases tryptophan, the same substance that was in that Thanksgiving turkey that had you napping. On the other hand, I recently read that warm milk also has substances that can keep you awake. Let your own body tell you what it likes about milk.
Other suggestions include valerian root, melatonin, passion flower and of course the chamomile, catnip, anise or fennel teas. Some companies package teas in their own formulations for sleep, such as "Sleepy Time". Your local herbalist or health food store may also be able to give you suggestions. As with anything else, the key to try different things and see what you respond to.
If none of these suggestions work, I would recommend the following. First of all, see your see your health care provider to ensure there is nothing physical that needs to be attended to. Keep a sleep diary for 3 months with the goal to see if there is some sort of pattern. Keep track of the time you go to bed, awaken, how often you are awake and/or up at night. Are you tired when you awaken in the morning? What time are you getting up? Is there something that is on your mind? Does any of this correlate with your cycles (if you still have them).
Use of sleeping medication is something that can sometimes be used to get your body back on track, but it's not for long term use, and should only be used when other remedies have been ineffective.
About the Author
For over 26 years, Barbara C. Phillips, MN, NP has been involved in health care. Now, as the founder of OlderWiserWomen, LLC, that experience and passion is focused on Women who want to experience the freedom, magic and wisdom of successful aging. She invites you to visit her at http://www.OlderWiserWomen.com
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