Thursday, February 20, 2014

Lack of  regulation of fast  food fuelling obesity epidemic, study says


Source: Reuters



640_fat_myths.jpg


Governments could slow or even reverse the growing obesity epidemic if they introduced more regulation into the global market for fast foods such as burgers, chips and fizzy drinks, researchers said on Monday.
A study published in the Bulletin of the World Health Organization(WHO) suggested that if governments took firmer action, they could start to prevent people becoming overweight and obese - conditions with serious long-term consequences such as diabetes, heart diseases and cancer.
"Unless governments take steps to regulate their economies, the invisible hand of the market will continue to promote obesity worldwide with disastrous consequences for future public health and economic productivity," said Roberto De Vogli of the University of California, Davis, in the United States, who led the study.

The WHO is urging governments to do more to try to prevent obesity happening in the first place, rather than risking the high human and economic costs when it does.
Suggested policies include economic incentives for growers to sell healthy, fresh foods; disincentives for industries to sell ultra-processed foods and soft drinks; cutting subsidies to growers and companies who use large amounts of fertilizers, pesticides, chemicals and antibiotics; and tighter regulation of fast-food advertising, especially to children.
The research analyzed the effect on obesity of deregulation in the economy over time, including in the agriculture and food sectors, and the resulting increase in so-called "fast food transactions" - in other words, the number of times people bought fast food.
The researchers compared the number of fast food transactions with body mass index (BMI) in 25 high-income countries between 1999 and 2008.
They found that, as the average number of annual fast food transactions increased from 26.61 to 32.76 per person, average BMI increased from 25.8 to 26.4.
Someone with a BMI of 25 or more is overweight, while a BMI of 30 or more is considered obese.
Vogli said that, while the research was based on data from wealthy countries, its findings were also relevant to developing countries.
"Virtually all nations have undergone a process of market deregulation and globalization - especially in the last three decades," he said.

The average number of fast food transactions per person increased in all 25 countries. The sharpest gains were in Canada, Australia, Ireland and New Zealand, while the lowest were in countries with more stringent market regulation - such as Italy, the Netherlands, Greece and Belgium.
Francesco Branca, director of the WHO's Department of Nutrition for Health and Development, said the findings showed how important public policies were in addressing obesity.
"Policies targeting food and nutrition are needed across several sectors including agriculture, industry, health, social welfare and education," he said.
"Countries where the diet is transitioning from one that is high in cereals to one that is high in fat, sugar and processed foods need to take action to align the food supply with the health needs of the population."

www.gooddeedsmall.com 



Wednesday, February 19, 2014

Are you aware of : Heart attack warning signs? 



First share this vital health tips with your contacts and then Read..........

How can your jaw (and other parts of your body),  tell you if you have just experienced a heart attack?: symptoms of a heart attack generally occur on the left side of your body-so take note!!!!

If you experience a dull, vague pain on the lower left side of your jaw which increases and decreases over the course of a few minutes, and moves around- this is known as “referred pain”. This pain is associated with a heart attack-so be careful. This sensation occurs when the nerves surrounding the heart become agitated, sending pain through the nerves in the spine to other locations in the body, specifically the left jaw, shoulder and arm.**

If your jaw pain happens in the morning, this serves as a warning sign that you are at risk for a heart attack. Your blood is thicker at this time of the day, which causes blood pressure to surge, increasing heart attack risk.
Pain brought on by physical activity can manifest in several areas including the chest, jaw, left arm and shoulder, a scenario that typically indicates you’re having a heart attack.

Shortness of breath, a common heart attack symptom in women, may also occur. You may also get additional classic heart attack signs such as dizziness or nausea. In this case, see a doctor immediately.

Source: NHS
www.gooddeedsmall.com 

Saturday, February 8, 2014

Can Small Town Living Teach Us How to Have Healthy Relationships?

by NativeR  www.gooddeedsmall.com 
5 lessons to help forge relationships
I grew up in a very small town- you know, the kind of town where you swap recipes, a head of lettuce for a block of cheese, or work on someone’s truck so you can borrow their lawnmower. Although this quaint upbringing didn’t seem very spectacular whilst in my teenage years, could it have taught me some valuable lessons about healthy relationships?
Lesson #1 – Sharing with the neighbors
If the neighbor comes over to borrow a cup of sugar, the word ‘NO’ never enters a small towner’s brain- this leads me into the sharing aspect of a relationship. Sharing is important whether it’s a bite from your plate, space in the bathroom, or even your time. When in a relationship with someone, it’s important to think “us” instead of me. This lesson tells us to be a little more selfless- and share more with our partner.
Lesson #2- Keeping up with the Joneses’
We have all seen and heard the phrase, “Keeping up with the Joneses’, and maybe have even done it ourselves; Ted Smith bought a new car and so John Brown must as well! Instead of comparing ourselves or watching someone else compare themselves, be happy for that other person. Envy over friends’ goods, life or thoughts will only bring strife in the relationship-instead, think positively. Remember, positive thinking can only do one thing- turn into a positive action for US!
Lesson #3- Keep a smile on
Let’s face it, sometimes we are having a bad day and the person behind the supermarket counter seems like the perfect person to take it out on. However, small town living taught me to always keep a smile on my face, even when things are tough. Oprah.com posted an article about smiling, it actually helps physical health, “There’s a reduction in cortisol, a chemical that indicates stress in the body, and an increase in mood-elevating endorphins.”Besides, when you smile you make people want to be around you- automatically making you feel better!
Lesson #4- Advice from the locals
One of the things about small town living is, even if you don’t know what direction you’re life is going, everyone else does. Sometimes when problems start to occur in life we tend to become a hermit, and even though we may not know what to do, asking for advice from a close friend can help. Asking your friend for some advice about a particular situation can be rewarding the both of you; not only will you get options about the situation and a good shoulder, but your friend will feel better knowing that they helped you- creating an open, honest relationship.
Lesson #5- Take a Hike
In a small town with all the rural areas, taking a walk with someone was easy – and sometimes it was the ONLY thing to do. Studies show that physically fit people have stronger relationships and improved sex lives. Instead of going to the movies, where you know you’re not going to say two words to your partner, try exercising. This of course doesn’t have to be rigorous, maybe a simple stroll around the block- then save a bigger, better walk or hike for the weekend.
Mood Tonic™ is a homeopathic remedy calms emotional outbursts and reduces mood swings.
www.gooddeedsmall.com 

Get Twisted! Detoxify Your Body with Yoga

by NativeR  www.gooddeedsmall.com  
A funny thing happened the first time I ever practiced yoga. After a night out with friends, I went to the gym and not feeling particularly keen on getting on the treadmill, I decided join in on yoga class they were offering that morning. The only thing I was sure of was that I had no idea what I was doing.
After a couple of postures involving a twist, I looked down at my body and I had red blotches all over me. At first I was a little worried, and then I asked the instructor what she thought was going on with my body. She told me my red blotchy skin may be a sign of detoxification, and since I had a couple drinks the night before, I thought maybe she was right.
If you are new to yoga, you should know that a twist does not mean that you have to be extremely flexible to attain the benefits they provide. Yoga twist benefits include stimulating internal organs and improving digestion. When we stimulate the internal organs and improve digestion, detoxification of the body is inevitable.
Just like a dirty dishrag, twisting the body through yoga wrings toxins and tension from the body.  The twisting action helps muscles to relax and increases blood flow to areas of the body involved in the pose, thereby allowing nutrients to flow more freely. Twisting is also a great stress reliever and helps balance emotions.
Now that we know how beneficial twists are, now we must talk about safety because proper alignment is key to not injuring yourself. A couple rules of thumb while practicing twists, is to always elongate the spine by sitting up tall and lengthening through the torso. Use your abdomen to guide the twist instead of using your arms as leverage. Both of these tips will ensure you are completing the pose safely.
One of the best things about twisting poses is that you can practice them in a studio, at your house, or even at the office. So when you find that you have been out the night before, ate everything at the baseball game, or had a second helping at dinner, remember that a twist can be your best friend. As for me, after the first initial blotchiness in my skin that only lasted an hour, it never happened again.
Detox Drops™ Promotes natural cleansing, detoxification and toxin elimination
www.gooddeedsmall.com 

Are Some Beauty ‘Tricks’ Bad for Health?

by A. Grano 
Natural Ways to Get Better Skin & Hair
You’ve probably heard of some of the ‘tricks’ beauty pageant queens pull before a performance – such as dabbing hemorrhoid ointment under their eyes to reduce puffiness, or using plastic wrap around their thighs to induce sweating to help shed excess water weight.
While it’s debatable whether these methods even work (let alone if they’re safe), women and men alike are often apt to trying potentially dangerous ways to feel better about their appearance. Some even go as far as to try off-label prescriptions to enhance their looks, such as the recent trend in using glaucoma medicine to attain thicker eyelashes. With potential side effects including inflamed red eyes and cornea damage, these are not quite symptoms to bat an eyelash at (no pun intended).
Natural Ways to Enhance Skin Health
To help retain moisture, elasticity and reduce wrinkles, turn to nature! Many herbs have been used for centuries to promote and maintain skin health. Aloe ferox, Glycorrhiza glabra and vitamin E oil keep skin nourishedsupple and hydrated.
To promote the healthy elimination of toxins that can lead to dull skin and blemishes, Cleavers and red clover are natural blood purifiers, promoting lymphatic cleansing.
Detox Drops™ promotes natural cleansing, detoxification and toxin elimination.
To support the regenerative processes of the skin, homeopathic Natrium muriaticum, Kalium muriaticum and Kalium sulphate help to maintain skin health and support.
In addition, try these skin health tips:
  • Reduce your intake of alcohol, which increases capillary leakage, sagging and puffiness.
  • Train yourself to lie on your back when sleeping, as sleeping on your side or stomach contributes to wrinkles.
  • Here’s an excuse to pamper yourself! Having frequent facial massages helps retain moisture and elasticity and increases blood flow in the facial area.
  • Exercise regularly to keep the blood flowing and oxygenate the skin.

Natural Ways to Enhance Healthy Hair
To stimulate healthy hair growth for lush locks and lashes, Ginkgo biloba and Rosmarinus officinale encourage healthy blood supply and circulation to the hair follicles and scalp. Another great herb to try is Field Horsetail, which is rich in minerals, especially silica, an important component of all connective tissues in the body, as well as hair and nails.
In addition, try these healthy hair tips:
  • Help hair grow faster by increasing your intake of zinc and iron
  • Avoid known hair growth blockers, such as smoking, caffeine, carbonated sodas, sugary and fatty foods.
  • Use heat sparingly. Avoid using very hot water and limit the use of hot blow dryers, flat irons and other hair tools that damage hair.
  • Here’s another excuse to pamper yourself! Scalp massages stimulate hair follicles. Using hot oil, (such as warmed olive oil) and protein treatments can help protect the hair shaft.
www.gooddeedsmall.com 

How Detoxing Helps the Appearance of Cellulite

by A. Grano 
Few women can take comfort in the fact that cellulite affects an estimated 90 percent of all females- they would rather it not be a concern at all! However, they are not alone in their plight for smooth skin-  about 10 percent of men have cellulite, too.
Although men and women typically suffer from different ‘trouble zones’ due to differentiation in fat deposits, hormones and skin thickness – women tend to yearn for smooth thighs, while men who suffer from it tend to have it appear on their necks or abdomens– reducing its appearance is a universal goal!
Why We Need to Detox
Detoxing can greatly complement natural cellulite treatments, as the lymphatic system plays an integral role in the development of cellulite. If the lymphatic system is not properly functioning and taking away toxins, connective tissues can stiffen near the surface of the skin as a result of impaired blood flow, and thus lead to the appearance of cellulite.
Over time, toxin build-up can happen eating too many processed foods and chemical additives. Alcohol, cigarettes and medication are also examples of toxin sources. Stress also plays a role in generating toxins within the body.
The Power of Detox
It is a wise idea to consult your doctor before beginning a detox plan, and avoid any harsh treatments like liquid diets that can deplete the body of essential nutrients. Instead, replace the unhealthy foods in your diet with healthy, nutritious foods that are free from the preservatives, chemicals, artificial hormones, etc. Amp up your fitness routine to help your body sweat out harmful toxins. Also, be sure to get plenty of rest and manage your stress levels.
Many herbal ingredients also aid in the natural detoxification of the body. Dandelion and Fennel have been used throughout history to cleanse and promote body detoxification, rejuvenate liver functioning, and kick-start the body back to life! Pelargonium reniforme is another ingredient great for natural detox that also supports liver functioning and the body’s natural ability to break down and eliminate fat.
CelluTight Massage Oil™ Nourishing massage oil improves the appearance of dimpled, bumpy skin and promotes smooth skin all over the body
www.gooddeedsmall.com 

Simple Steps to Detox Your Home

by A. Grano 
Our home is supposed to be our safe haven, a sanctuary from daily stressors and a place to restore and refresh. However, with environmental toxicity on the rise, our homes may not be very healthy habitats, and we may actually be compromising health with some of our common household practices and habits.
How do you clean?
Particularly for allergy sufferers, keeping a clean home is of vital importance to remove dirt and airborne particles such as pollen, dust mites, and animal dander that can cause sneezing, coughing, congestion, and itchy, watery eyes.
Unfortunately, chemicals found in many household cleaners as well as laundry detergents and pesticides can cause bothersome symptoms such as skin rash, hives, eye irritation, wheezing, and itching of the skin.
Many cleaners are now available that contain natural plant-based ingredients and provide a sparkly clean without harsh chemicals. A simple mixture of white vinegar and baking soda is another good option that you likely already have for quick cleaning. Washing soda has also increased in popularity, which is in the same family as baking soda and cuts grease, removes wax or lipstick and neutralizes odors.
Skip the scents
While heavily fragranced candles and air fresheners are readily available, they typically contain synthetic scents and a myriad of irritants and potentially even carcinogens. They also coat the nasal passages, actually diminishing one’s sense of smell, and may lead to conditions such as rhinitis.
To help neutralize and reduce odors, add houseplants to your home. To freshen and add fragrance, place potpourris of dried herbs and flowers around your rooms. Pure essential oils used on a diffuser reed can also add scent. To help reduce cooking odors, grind a lemon rind in the garbage disposal.
Go barefoot
Once you arrive home, leave your shoes at the door. This simple practice can significantly reduce the amount of dirt and toxins that enter the home.
Detox Drops™ Promotes natural cleansing, detoxification and toxin elimination  
www.gooddeedsmall.com 

Detox Myths Uncovered

by Michele Carelse 
With so many detox products on the market offering instant perks with very little effort, it’s no wonder you may find yourself tempted to rush out and start detoxing on the double! But could you be doing more harm than good?
Drastic detox programs
Many of these products offer instant results, and even promise quick weight loss. Drastic detox programs often restrict certain foods and lead to an unhealthy regimen of liquid-only diets or a drastic reduction in regular meals for far too long.
These behaviors may lead to water loss, and even weight loss in the short-term, but may actually end up slowing the metabolism in the long run, so that when a regular diet is resumed, weight gain is the result. Furthermore, restricting certain foods also increases the chance of cravings and unstable blood sugar levels, leaving you feeling lousy when you should be feeling revitalized!
So what is the answer?
Experts suggest the best option may be to consult a registered dietitian for a customized diet plan that will help you accomplish your personal goals in a safe and effective manner. The best way to “detox” the body is simply to help your body do its natural job.
The liver and kidneys are the body’s best-kept secret because they eliminate toxins and waste from the bloodstream and system daily. The best plan of action is to assist these organs in doing what they are designed to do. For instance, be smart about food choices – eat all of the food groups, and concentrate on wise choices. Drink plenty of fluids, and avoid excess medications and alcohol.
If you want to promote water loss naturally, choose the following foods: cranberries, celery, asparagus, and herbal teas. Limit your salt intake, which can exacerbate water retention.
Natural remedies for kidney and liver health
Help your liver and kidneys to do their jobs, respectively, by using herbs known to support these organs. Here are the top 3 supporting herbs for the kidneys and liver:
  • Taraxacum officinalis (Dandelion): Dandelion contains bitter principles that have a beneficial effect on the liver and digestive system. Dandelion is also a rich source of vitamins and minerals, including vitamin A, D, C, various B vitamins, iron, lecithin, silicon, potassium, magnesium, zinc and manganese. It enhances liver and gallbladder functioning and may decrease high blood pressure due to its diuretic properties.
  • Foeniculum vulgare (Fennel): Fennel has been used since ancient times as an appetite suppressant and was traditionally used to prevent “growling stomachs” during church services. Apart from its diuretic properties, Fennel also promotes the functioning of the liver, kidneys and spleen and is useful for acidic stomachs.
  • Pelargonium reniforme: Pelargonium reniforme is a medicinal plant known to generations of Khoi/San descendants and Xhosa traditional healers for its health-giving properties. Also known as ‘Umckaloabo’, it is traditionally used for a range of therapeutic functions and is well known for its beneficial effect on liver functioning and as a digestive tonic. This species of pelargonium is indigenous to the Eastern Cape of South Africa and grows wild, sending out long bulbous roots deep into the ground. The medicinally active ingredients are found in the bitter tasting root of the plant.
Remember, if you suffer with a chronic medical condition, we advise that you consult your healthcare professional before embarking on any detox program. Fennel and Dandelion should not be used in conjunction with any other diuretic medication such as Lasix or hydro-chlorothiazide.
Detox Drops™ Promotes natural cleansing, detoxification and toxin elimination
Aqua-Rite™ Helps maintain fluid balance in the body to discourage water retention

www.gooddeedsmall.com 

Nightmares: What’s Normal, What’s Not

by A. Grano 
While we all may wish for ‘sweet dreams’, unfortunately, bad ones do sometimes occur.  Usually vivid and memorable, nightmares take place during Rapid Eye Movement (REM) sleep, also known as dream sleep. Typically, nightmares decrease in frequency as we age, as young children are more sensitive to all the new (and sometimes overwhelming) stimuli and experiences they are learning to process.
While it’s quite normal for children from about 6 months onward to have the occasional nightmare, they nevertheless can have an impact on the entire family. Besides the sleep interruption itself, children may be afraid to return to sleep, leading to grogginess the following day. If not addressed, chronic nightmares can contribute to fatigue and other issues such as poor performance in school, work, and relationships.
What’s a night terror?
Often confused with a nightmare, a night terror occurs during a non-dreaming state of sleep and is characterized by extreme terror and the inability to fully wake up. Children may appear to be awake but are actually still in a hazy state of sleep, although they may be screaming and crying.
Unlike nightmares, which have a distinct fearful situation or object involved in them, a child experiencing a night terror is generally only aware of the panic and feelings of fear and very little else.
Causes of nightmares and night terrors
Although different, nightmares and night terrors are linked to many of the same causes, such as:
  • Illness or fever
  • Unresolved psychological conflicts, such as chaotic home environment, overheard arguments, anxiety, some form of loss or grief
  • Post traumatic stress disorder (PTSD)
  • Exposure to violence on television or video games
Help for nightmares and night terrors
As with most approaches to health, getting to the main cause of the problem is paramount. Particularly regarding emotional health, it’s important to address any potential factors that could be contributing to ongoing sleep disturbances. Consult your child’s pediatrician or a child psychologist if the nightmares or night terrors are increasing in frequency or if you suspect a more serious underlying condition.
Practice positive bedtime routines that are free of excessive stimulation, including TV and computer time. Providing a nurturing, peaceful environment will help put a child into wind-down mode.
For additional natural support, homeopathic ingredients such as Aconite, Kali phos and Nat. sulph can be very helpful, while herbal remedies such as Passiflora incarnata and Chamomile are known to promote calm and relaxation.
www.gooddeedsmall.com 

Part 5: Quick Tips for Getting Better Sleep

by P. Gough 
The A to Zzzzz’s of Sleep Problems and Natural Solutions
In this 5 part series I will take you through the sleep process, show you how it affects you, and how you can improve your sleep.
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep
Part 5: Quick Tips for Getting Better Sleep
1. Choose a comfortable sleeping temperature and make it as quiet as possible (ear plugs can help if you can’t eliminate all the noise).
2. Choose a mattress that is not only comfortable when you first lay down, but that provides adequate support for your hips and shoulders (not too firm) and supports your back throughout the night (not too soft).
3. Get at least 30 minutes of exercise at least 5 hours before bedtime.
4. Establish a nightly routine to help ease your mind and body into sleep mode (watch television, walk the dog, take a shower or bath, read a book, meditate).
5. Eat a reasonable dinner at least 3 hours prior to going to sleep so you are not overfull or hungry.
6. Eliminate nicotine, caffeine and alcohol from your daily routine. This also includes other stimulant drugs like most diet pills.
7. Try natural remedies with passion flower, lemon balm, skullcap, or oats, and also homeopathic ingredients such as coffea or nux vomica.  www.gooddeedsmall.com 
Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep.
This article is a Part 5 in our 5 article series on sleep. For more information on sleep and your health see the following posts:
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep

Part 4: Natural Remedies to Help You Sleep

by P. Gough 
The A to Zzzzz’s of Sleep Problems and Natural Solutions
In this 5 part series I will take you through the sleep process, show you how it affects you, and how you can improve your sleep.
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep
Part 4: Natural Remedies to Help You Sleep
There are several natural sleeping aids that are effective and non-habit forming.  A good night’s sleep is very important to your health, so don’t let a sleep disorder go untreated.  Take the time to try different natural remedies until you find the one that works for you.  Many times a combination of behavioral changes and natural sleeping aids are needed to establish a good sleep routine.
1. Magnesium and Calcium: Both of these minerals are natural sleep enhancers and taking them together makes them even more effective.
2. Lavender: As either an herbal remedy or an aromatherapy treatment, lavender is proven to help aid in restful sleep. You can find real lavender (not a fake lavender scent) sprays to spritz on your pillows or find a lavender-filled pillow.
3. Passion Flower (Passiflora incarnata): The herb, passion flower, is one of the best sleep aids found in nature and has a mild sedative effect that encourages sleep. It is thought to relieve muscle tension and other manifestations of restless and anxiety. Passion flower is found to be especially effective for sleeplessness due to nervousness and worrying. It is non-addictive and can be used in both children and the elderly without complication.
To brew an effective passion flower tea: pour a cup of boiling water onto a teaspoonful of the dried herb and let infuse for l5 minutes. Drink a cup half an hour before going to bed.
4. Lemon Balm (Melissa officinalis) is a traditional herbal medicine used widely as a mild sedative.
Lemon balm can be made into a pleasant tasting tea: Try making a tea with 2 teaspoons of dried lemon balm per cup of boiling water. Steep the tea for 10 minutes, strain, and drink right before going to bed.
5. Chamomile (Matricaria chamomilla): Chamomile has been used for many years as a very effective sleep aid. Unlike some other herbs that help with sleeplessness, chamomile can be used to provide immediate help for insomnia and restlessness and doesn’t have to be used on a regular basis.
Chamomile can be made into a tasty and effective tea using the dried flowers and leaves. Boil 1 cup of water and add 1 tsp. of dried chamomile flowers, leaving to boil for 30-45 seconds. Remove from heat and steep for 1 minute. Strain flowers and add a splash of lemon and honey. This tea is most effective when sipped a half an hour to forty-five minutes before going to bed.
6. Skullcap (Scuttelaria laterifolia): Skullcap has a long history of effective traditional use and is a well respected nerve tonic. Skullcap helps quiet nervous tension, ease muscle tension and induce sleep without strong sedated effect. Skullcap has been used in the treatment insomnia and it has been used for many years to effectively help with sleep and relaxation.
7. Oats (Avena sativa): Avena sativa is a traditional herbal nerve tonic known to have a nutritive and restorative action on the nervous system. It also has mild sedative properties and is used by herbalists to address treat nervous tiredness, disturbances in sleep and weakness of the nerves, as well as common nervous exhaustion.
8. Cina: The homeopathic remedy Cina is also known to help with sleep problems such as difficulty falling asleep, or restless sleep with twitching, jerking limbs. It also helps to stimulate night time peace and harmony among fussy babies and toddlers (it’s safe since it is a homeopathic ingredient) and it helps to sustain natural and healthy sleep routines.
Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep.  www.gooddeedsmall.com 
This article is a Part 4 in our 5 article series on sleep. For more information on sleep and your health see the following posts:
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep

Part 3: The Effects of Sleeplessness & Poor Sleep

by P. Gough
The A to Zzzzz’s of Sleep Problems and Natural Solutions
In this 5 part series I will take you through the sleep process, show you how it affects you, and how you can improve your sleep.
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep
Part 3: The Effects of Sleeplessness & Poor Sleep
A single sleepless night is tolerable to most, but when insomnia sets in it leaves you feeling tired, unable to concentrate, unable to make decisions, emotional and irritable. A lack of sleep can also be a contributing factor in some serious health concerns:
1. Obesity: Studies show that people who sleep for less than seven hours daily tend to be heavier than those who sleep for more. Insufficient sleep has an influence on the hormones which control hunger, lower leptin (an appetite suppressant) and increasing ghrelin (an appetite stimulant).
2. Diabetes: Studies show that people who sleep less than six hours daily are twice as likely to have diabetes.
3. Heart Attack: In 2003, a study discovered that people who sleep less than six hours a day were more likely to have a heart attack than those who sleep more. Blood pressure also tends to be higher in those sleeping less.
4. Disorientation: Lack of sleep increases disorientation and causes your body to not function normally, throwing you off balance and making you drowsy. This alone can make you more likely to fall or get into an accident while driving.
5. Depression: Sleep helps us relax, not just our bodies but our minds and our emotions, giving us time to evaluate and organizes thoughts and feelings. A lack of sleep will make you more sensitive, and more prone to worry, stress and depression.
6. Shorter Life Span: Many studies show that people who sleep less than five hours nightly have a greater risk of dying early.
Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep.  www.gooddeedsmall.com 
This article is a Part 3 in our 5 article series on sleep. For more information on sleep and your health see the following posts:
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep

Part 2: Reasons for Not Sleeping Well

by P. Gough 
In this 5 part series I will take you through the sleep process, show you how it affects you, and how you can improve your sleep.
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep
Part 2: Reasons for Not Sleeping Well
There seems to be a plethora of reasons why people either can’t sleep or don’t get quality sleep, and they range from everyday run-of-the-mill reasons to serious and life-threatening explanations.
-Being uncomfortable is a big one! This can mean the room is too hot or too cold, too loud, or that the bed is too big, too small, too hard, too soft, etc, even your blankets and pillows make a difference.
-Having an irregular sleep routine is another significant factor. Going to bed at the same time of night and performing the same nightly routine (walk the dogs, shower, read for 30 minutes) help get your body ready for sleep, so not keeping a routine can certainly hinder your sleep pattern. Even a partner who has different sleep pattern can affect yours.
-Exercise is another contributing factor. Studies show 30 minutes of daily activity at least 5 hours prior to bed time to aid in both the rate at which people fall asleep and increase the amount of time sleeping. Because a drop in body temperature aids in sound sleep it is important to not exercise too close to your bedtime.
-Eating habits also affect how well you sleep. If you eat too late it can be hard to fall asleep due to increased internal temperatures, but if you go to bed hungry, that can contribute to waking up earlier than desired.
-Cigarettes, alcohol and caffeinated beverages (soda, coffee and tea) all contribute to disruptions in sleep patterns. Both cigarettes and caffeine leave you feeling on edge and cause trouble falling asleep, while alcohol affects sleep patterns and often cause underlying conditions to get worse.
These are just the daily activities that can affect sleep. There are many more serious reasons for sleep disturbances that are not as easily adjusted, including emotional issues, problems at work, stress, excessive anxiety and worry, and depression. In addition, there are health conditions which also play a serious role in sleep like snoring, sleep apnea, sleep walking, nightmares, night terrors, restless leg syndrome and autism.
For women, there are some additional factors that can cause them to get less sleep, or have more disturbed sleep. Hormones play a huge role in sleep and women are affected by both the hormones produced during their monthly menstruation cycle and the decreased estrogen during menopause.
Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep   www.gooddeedsmall.com 
This article is a Part 2 in our 5 article series on sleep. For more information on sleep and your health see the following posts:
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep

The A to Zzzzz’s of Sleep Problems and Natural Solutions

by P. Gough 
I’m tired! And, to be completely frank, I am tired of being tired too. {My latest complaint leaves me with lots of company though, since there are more than 70 million people in the U.S. alone suffering from chronic, treatable sleep disorders, according studies performed by the National Institute of Health.} I go to bed tired, I wake up tired! This is not a pattern I enjoy, and the longer it lasts the more frustrated I feel.
So, I’ve decided it’s time to do some research… find out more about why this is happening to me, how my body and mind are affected and what I can do to banish this sleep problem once and for all.
In this 5 part series I will take you through the sleep process, show you how it affects you, and how you can improve your sleep.
Part 1: Understanding Sleep! Zzzz Zzzz Zzzz
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep
What does good sleep actually mean? Is the quantity of sleep that’s important or is it quality of sleep? What’s REM vs. Non-REM? Who would have thought there were so many questions to something that seems so simple, but to understand how to get good sleep we need to have a basic understanding of what normal sleep actually is.
Sleep is a natural and periodic time of rest during which consciousness of the world is suspended. For most it occurs regularly every 24 hours and there are two main stages or types of sleep – REM and non-REM.
REM (or Rapid Eye Movement) sleep is a sleep stage is characterized by rapid movements of the eyes (usually side-to-side) and certain involuntary muscle movements. REM sleep is associated with fast, low voltage brain waves and irregular heart rate and respiration. Dreaming also happens during REM sleep and occurs multiple times throughout the night (usually 5), making up about 1/5 of our sleep.
Non-REM sleep is a sleep state characterized by four distinct stages which range from dozing to deep sleep and is the sleep stage that is most important for preventing daytime fatigue. About 75% of sleep should be spent in non-REM, during which hormones are released into the bloodstream and the body does most of its healing.
The four stages of non-REM sleep
1. Pre-Sleep: Relaxed muscles, slower heart rate and lower body temperature
2. Light Sleep: Still relaxed but can be woken up easily and without confusion
3. Slow Wave Sleep: Even lower body temperature, sleep taking or walking can occur.
4. Deep Slow Wave Sleep: Very sound sleep, hard to wake, confusion occurs if woken up at this stage.
The number of sleep hours each person needs is primarily based on their age and the quality of their sleep. Babies need about 17 hours each day, children 9-10 hours and adults generally require approximately 8 hours. Even though older adults need about the same amount of sleep, as they age they tend to have a single period of deep sleep in the initial 3-4 hours and then sleep lighter and are more prone to wake.
Surprisingly, research shows that throughout any normal night, people wake up for 1-2 minutes every 2 hours or so without actually realizing it. The occasions you do remember are those where the mini wake-ups are accompanied by another factor – snoring, outside noise, bathroom trip, anxiety.
Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep
This article is Part 1 in our 5 article series on sleep. For more information on sleep and your health see the following posts:
Part 1: Understanding Sleep
Part 2: Reasons for Not Sleeping Well
Part 3: The Effects of Sleeplessness & Poor Sleep
Part 4: Natural Remedies to Help You Sleep
Part 5: Quick Tips for Getting Better Sleep

Insomniac Checklist 101: Natural Tips for Getting Your Sleep On

by Native R. www.gooddeedsmall.com
Next time you’re lying in bed wide awake wondering what is causing you to not be able to fall into the arms of Morpheus, the Greek god of dreams and sleep, take a look around you to see if these common things are the culprit of your insomnia.
Is light sneaking into your room? Everyone is different, but as a general rule, darkness helps the body ease into sleep.  According to Shelby Freedman Harris, Psy.D, clinical psychologist at the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, “light signals your brain to stop producing melatonin, the hormone that regulates your sleep and wake cycles.” In my case, it was my smoke detector’s battery light. I’m not going to suggest taking the whole apparatus down- it’s there for a reason; but a little bit of masking tape will go a long way in reducing the bright green light.
Are you an erratic eater? Not having a regular meal schedule can interfere with your sleep cycles significantly. This is because your body’s internal clock relies on environmental cues (such as meal times) to establish sleeping and waking periods. The conclusion is that the more regular you keep meal times, the more regular your sleep cycles will be too. Adding foods rich in vitamin B to your diet, such as spinach, broccoli and potatoes will also help you establish more regular sleeping patterns.
Is a peppermint bubble bath a part of your nightly routine? Well, as delicious as it sounds, try to save invigorating scents such as peppermint and citrus for your morning shower when you need a burst of energy. Try soothing lavender instead to help your body wind down into a relaxing sleep after a long day.
Skip the late night drink (when possible). Sure, happy hour is fun; unless you’re not able to fall asleep- and then can barely keep your head off your desk at work the next day. Although alcohol is a depressant and technically does relax you, the effect is short lived because our body metabolizes alcohol very quickly. Not only that, according to clinical psychologist Anne Bartolucci, PhD, president of Atlanta Insomnia and Behavioral Health Services, “once alcohol is out of your system, your body experiences withdrawal symptoms that can interrupt your sleep.” The solution: give yourself at least 4 hours between your last drink and bedtime.
As always, we welcome your input and comments. Are there any other tips to prevent insomnia you know about? Let us know.
Triple Complex Sleep Tonic™ is a homeopathic remedy reduces sleeplessness associated with insomnia, and increases drowsiness for better sleep.