Just a short post today, since it is the weekend. I have been talking about sleeplessness, stress and anxiety, and some herbal remedies for these problems.
There is a class of herbs described as "adaptogens" which were so named because they seemed to help the body "adapt" to different types of stress.
I already mentioned one in an earlier article, Siberian Ginseng (Eleutherococcus senticosus), which is useful both for stress, and insomnia. (I will discuss it at greater length next week, along with the next herb.)
Another adaptogenic herb worth discussing here is Rhodiola rosea, also called Arctic root or Golden root. It is a tonic herb which was relatively unknown in the United States until quite recently, although it was much researched in the former Soviet Union. It is particularly noted to boost energy, and combat mental fatigue. Stay tuned for more on these great herbs.......
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Saturday, July 26, 2008
Friday, July 25, 2008
Herbal Remedies for Sleeplessness-Valerian
The herb I wanted to talk about today has been used for centuries as a treatment for sleeplessness or insomnia. Unlike Chamomile, Valerian has been used to treat severe insomnia, as it more strongly induces sleepiness. In fact, some researchers say it appears as effective as some prescription sleep aids. (Unfortunately, it is not the most pleasant tasting herb, and for that reason, I usually recommend it as a capsule, or extract. See my post from November 15, 2006 for more information about Valerian.)
Taking Valerian about thirty minutes before retiring is usually enough to help you fall asleep, and to enter deep sleep cycles. If you are taking capsules, 400mg is a standard recommendation, but check the dosage recommendation on any product you use, for the correct dosage.
Side effects from Valerian are generally mild, and may include feeling sleepy the next morning, or stomach discomfort. Personally, I have never had any stomach discomfort, but I have occasionally have felt a little groggy in the morning, but that feeling passed quickly. If you are taking any herbal remedy (or prescription pharmaceutical remedy for that matter) and experience any strong side effects, stop taking them, and discuss the side effects with your doctor. Your doctor can tell you if the side effects are serious, and if there are other options you might consider without side effects. Never change your medication without talking to your doctor, and be sure to keep the doctor informed about any herbal remedies you may be taking.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Taking Valerian about thirty minutes before retiring is usually enough to help you fall asleep, and to enter deep sleep cycles. If you are taking capsules, 400mg is a standard recommendation, but check the dosage recommendation on any product you use, for the correct dosage.
Side effects from Valerian are generally mild, and may include feeling sleepy the next morning, or stomach discomfort. Personally, I have never had any stomach discomfort, but I have occasionally have felt a little groggy in the morning, but that feeling passed quickly. If you are taking any herbal remedy (or prescription pharmaceutical remedy for that matter) and experience any strong side effects, stop taking them, and discuss the side effects with your doctor. Your doctor can tell you if the side effects are serious, and if there are other options you might consider without side effects. Never change your medication without talking to your doctor, and be sure to keep the doctor informed about any herbal remedies you may be taking.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Thursday, July 24, 2008
A Gentle Herbal Remedy for Anxiety and Sleeplessness
Today, I want to talk about another herbal remedy with a long history of use, Chamomile. (I have written about this herb in another post, see January 2006 post on Chamomile and Dandelion.)
Chamomile is a very safe and mild herb, safe enough even for children, (but check with your pediatrician, first), the only real precaution is if you are allergic to ragweed and pollen, it may set off your allergies, as it is made from flowers. (I have hay fever, but I can take chamomile tea with no problem.)
One of the uses of chamomile is as a nerve tonic, it is used both to calm and tonify the nervous system. It is widely used as a natural sleep aid, because of its calming effect and mild sedative action. I have found it to be quite helpful for mild anxiety.
The flavor is mildly sweet, and tastes even better with a little honey, so it is an easy herbal remedy to take. And the ritual of making a cup of herbal tea can be very calming, along with taking the time to sip it.
I am talking about very mild remedies first, both because I always look for the least intervention that will give me the effect I am looking for, (in this case, calming and relaxing a nervous or anxious state) and , if you have a severe problem, with anxiety or insomnia, you should seek competent professional help.
I am always willing to answer questions from any readers, the easiest way to ask a question is with the form here.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Chamomile is a very safe and mild herb, safe enough even for children, (but check with your pediatrician, first), the only real precaution is if you are allergic to ragweed and pollen, it may set off your allergies, as it is made from flowers. (I have hay fever, but I can take chamomile tea with no problem.)
One of the uses of chamomile is as a nerve tonic, it is used both to calm and tonify the nervous system. It is widely used as a natural sleep aid, because of its calming effect and mild sedative action. I have found it to be quite helpful for mild anxiety.
The flavor is mildly sweet, and tastes even better with a little honey, so it is an easy herbal remedy to take. And the ritual of making a cup of herbal tea can be very calming, along with taking the time to sip it.
I am talking about very mild remedies first, both because I always look for the least intervention that will give me the effect I am looking for, (in this case, calming and relaxing a nervous or anxious state) and , if you have a severe problem, with anxiety or insomnia, you should seek competent professional help.
I am always willing to answer questions from any readers, the easiest way to ask a question is with the form here.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Wednesday, July 23, 2008
Herbal Remedy for Sleeplessnes- Shou Wu
I have been talking for several days about sleeplessness, stress, anxiety and insomnia. Today, I will begin talking about herbal remedies for these conditions.
One of the reasons I have researched these subjects is an experience I had several years ago.
Most of my life, I had absolutely no problem sleeping, I could decide that i was going to sleep, and be asleep in 10 minutes or less, and awaken within 10 minutes of whatever time I wanted to get up, without an alarm clock.
This all changed when I was injured by a tractor trailer crashing through the wall of a building I was standing in. The person I was talking to was killed, and I was hospitalized. I only spent several days in the hospital, but I was confined to a hospital bed at home for several weeks, because I could not get up or down without the help of the bed raising and lowering.
My injuries healed, but I had great difficulty sleeping, at first because of the intense physical pain, then later because of nightmares, and the psychological effects of the accident, (including survivor guilt). I spent several years working with a trauma counselor, who told me I was suffering from Post Traumatic Stress Disorder. Even now, years later, I still find it difficult to sleep through the night. So this is a subject where my experience is not from suggesting treatments to clients, but from my own experience using these remedies to help myself.
So the first herbal remedy that I would like to talk about is a traditional Chinese herbal remedy, and one of my very favorite herbs. It is known by various names, He Shou Wu, Ho Shou Wu, or simply Shou Wu; Fo-Ti; the botanical name is Polygonum multiflorum.
It is a famous tonic herb in China, said to have a rejuvenating effect on anyone who takes it for some length of time. Shou Wu has many tonic effects according to Chinese tradition, it is tonic to the blood, the Liver and Kidneys; it is said to keep the hair from turning grey, and restore it's color if it has already turned; and to be tonic to that part of the body called the Jing. Jing is difficult to translate, it is sometimes described as the "essence" of a human, the "original qi (chi); I don't want to say much more than that about Jing, I could write for pages about it, trying to explain it.
But the reason I bring up Shou Wu here is that it also is said to help calm the heart spirit, and in traditional Chinese medicine, restlessness, sleeplessness, and anxiety may all be related to a restless heart spirit. (In Traditional Chinese Medicine, they talk about different spirits inhabiting different body organs, Heart Spirit, Kidney Spirit, Liver Spirit, Lung Spirit, and Spleen Spirit; each having specific functions, as well as disorders.)
When the Heart Spirit is restless or unsettled, it may manifest as insomnia, anxiety, or restlessness; in extreme cases , even what we would call psychosis.
Shou Wu is a safe and gentle herb, with a calming and tonifying effect. (Some authors say it's calming effect comes from the tonifying properties, which make the Heart a more comfortable place for the spirit to reside.)
This talk about "spirits" may seem like hokum, but this herb does have a calming effect on whatever it is that produces the effect we call "restlessness", "anxiety", and "insomnia". It is generally one of the first herbs I suggest to people who are having trouble with these problems.
For myself, taking this herb helped me get past the nightmares; and, when I take it regularly, it helps me sleep.
Even though this is a very safe herb, you should discuss it with your doctor, or an experienced herbalist, before you begin using it, especially if you have any medical condition, or are taking any medications.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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One of the reasons I have researched these subjects is an experience I had several years ago.
Most of my life, I had absolutely no problem sleeping, I could decide that i was going to sleep, and be asleep in 10 minutes or less, and awaken within 10 minutes of whatever time I wanted to get up, without an alarm clock.
This all changed when I was injured by a tractor trailer crashing through the wall of a building I was standing in. The person I was talking to was killed, and I was hospitalized. I only spent several days in the hospital, but I was confined to a hospital bed at home for several weeks, because I could not get up or down without the help of the bed raising and lowering.
My injuries healed, but I had great difficulty sleeping, at first because of the intense physical pain, then later because of nightmares, and the psychological effects of the accident, (including survivor guilt). I spent several years working with a trauma counselor, who told me I was suffering from Post Traumatic Stress Disorder. Even now, years later, I still find it difficult to sleep through the night. So this is a subject where my experience is not from suggesting treatments to clients, but from my own experience using these remedies to help myself.
So the first herbal remedy that I would like to talk about is a traditional Chinese herbal remedy, and one of my very favorite herbs. It is known by various names, He Shou Wu, Ho Shou Wu, or simply Shou Wu; Fo-Ti; the botanical name is Polygonum multiflorum.
It is a famous tonic herb in China, said to have a rejuvenating effect on anyone who takes it for some length of time. Shou Wu has many tonic effects according to Chinese tradition, it is tonic to the blood, the Liver and Kidneys; it is said to keep the hair from turning grey, and restore it's color if it has already turned; and to be tonic to that part of the body called the Jing. Jing is difficult to translate, it is sometimes described as the "essence" of a human, the "original qi (chi); I don't want to say much more than that about Jing, I could write for pages about it, trying to explain it.
But the reason I bring up Shou Wu here is that it also is said to help calm the heart spirit, and in traditional Chinese medicine, restlessness, sleeplessness, and anxiety may all be related to a restless heart spirit. (In Traditional Chinese Medicine, they talk about different spirits inhabiting different body organs, Heart Spirit, Kidney Spirit, Liver Spirit, Lung Spirit, and Spleen Spirit; each having specific functions, as well as disorders.)
When the Heart Spirit is restless or unsettled, it may manifest as insomnia, anxiety, or restlessness; in extreme cases , even what we would call psychosis.
Shou Wu is a safe and gentle herb, with a calming and tonifying effect. (Some authors say it's calming effect comes from the tonifying properties, which make the Heart a more comfortable place for the spirit to reside.)
This talk about "spirits" may seem like hokum, but this herb does have a calming effect on whatever it is that produces the effect we call "restlessness", "anxiety", and "insomnia". It is generally one of the first herbs I suggest to people who are having trouble with these problems.
For myself, taking this herb helped me get past the nightmares; and, when I take it regularly, it helps me sleep.
Even though this is a very safe herb, you should discuss it with your doctor, or an experienced herbalist, before you begin using it, especially if you have any medical condition, or are taking any medications.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Tuesday, July 22, 2008
Anxiety and Anxiety Disorders
Continuing with my discussion about sleeplessness, stress and anxiety, I'd like to say a few things about anxiety and anxiety disorders. Much like stress, a little anxiety is not necessarily a bad thing. In fact, it is a normal reaction in some situations, and can help us focus under stress.
Anxiety can become a problem if it becomes pervasive, or excessive and irrational. It can become a disabling disorder.
The National Institute of Mental Health lists five major types of anxiety disorder:
1. Generalized Anxiety Disorder, an chronic anxiety disorder characterized by exaggerated worry and tension, even when there is little or nothing to provoke it, and it seems there is no relief for the anxiety. It may include physical symptoms, such as headaches, tension, fatigue, irritability, or sweating.
2. Obsessive Compulsive Disorder (Also known as OCD), an anxiety disorder characterized by obsessions such as recurrent thoughts and/or compulsions. Repetitive behaviors such as handwashing, counting, checking, or cleaning are often performed in hopes of preventing obsessive thoughts or making them go away. These repetitive behaviors provide only temporary relief, and not performing them can increase anxiety.
3. Panic Disorder, which manifests as unexpected and repeated episodes of intense fear or terror, which may be accompanied by physical symptoms including chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.
4. Post Traumatic Stress Disorder, (PTSD) an anxiety disorder that may occur after exposure to a terrifying accident or event in which serious physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent assaults, natural disasters, accidents, or military combat.
5. Social Anxiety Disorder or Social Phobia, which manifests as overwhelming anxiety and excessive self-consciousness in social situations. Social phobia may be limited to a specific situation — such as a fear of public speaking , or eating or drinking with others — or, in its most severe form, a person may experience symptoms whenever there are other people around.
Each of these disorders has a range of severity, from barely noticeable, to absolutely debilitating. Anyone with a serious disorder should consult with their doctor, or an appropriate mental health professional.
Each of these anxiety disorders may contribute to sleeplessness and insomnia. I will discuss some herbal remedies which have been traditionally been used for stress, anxiety, sleeplessness and insomnia, beginning tomorrow.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Anxiety can become a problem if it becomes pervasive, or excessive and irrational. It can become a disabling disorder.
The National Institute of Mental Health lists five major types of anxiety disorder:
1. Generalized Anxiety Disorder, an chronic anxiety disorder characterized by exaggerated worry and tension, even when there is little or nothing to provoke it, and it seems there is no relief for the anxiety. It may include physical symptoms, such as headaches, tension, fatigue, irritability, or sweating.
2. Obsessive Compulsive Disorder (Also known as OCD), an anxiety disorder characterized by obsessions such as recurrent thoughts and/or compulsions. Repetitive behaviors such as handwashing, counting, checking, or cleaning are often performed in hopes of preventing obsessive thoughts or making them go away. These repetitive behaviors provide only temporary relief, and not performing them can increase anxiety.
3. Panic Disorder, which manifests as unexpected and repeated episodes of intense fear or terror, which may be accompanied by physical symptoms including chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress.
4. Post Traumatic Stress Disorder, (PTSD) an anxiety disorder that may occur after exposure to a terrifying accident or event in which serious physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent assaults, natural disasters, accidents, or military combat.
5. Social Anxiety Disorder or Social Phobia, which manifests as overwhelming anxiety and excessive self-consciousness in social situations. Social phobia may be limited to a specific situation — such as a fear of public speaking , or eating or drinking with others — or, in its most severe form, a person may experience symptoms whenever there are other people around.
Each of these disorders has a range of severity, from barely noticeable, to absolutely debilitating. Anyone with a serious disorder should consult with their doctor, or an appropriate mental health professional.
Each of these anxiety disorders may contribute to sleeplessness and insomnia. I will discuss some herbal remedies which have been traditionally been used for stress, anxiety, sleeplessness and insomnia, beginning tomorrow.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Monday, July 21, 2008
Stress-Is It Always A Bad Thing?
People talk about stress all the time, but it's hard to be sure what someone means by the word "stress". The dictionary offers several definitions, some of them quite neutral, such as "constraining force or influence", but the stress most people talk about is considered to be a negative factor.
Part of the problem is that we label it as negative, ("Nothing is good or bad, until thinking makes it so", I don't remember the source of that quote, but I believe it is often true.) Stress is sometimes a good thing, for example, muscles do not develop without being stressed, (as our astronauts have discovered, if you remove the stress of gravity, muscles become weaker, and even wither.)
Most of the time people talk about stress, they are thinking of psychological stress, rather than physical stress, but even in the psychological realm, stress is not necessarily bad. It can be a great motivator to change, or to accomplish a difficult task.
Stress becomes a problem when it is unremitting, and we have no way to diffuse it. (Although, this description is not necessarily accurate, it may appear that there is no way to diffuse the stress, but i think it is a matter of perception and personal choice. If you think your life is so much more stressful than I could imagine, and there is no way anyone could bear the stress you are presently, I suggest you read Victor Frankl's book about his concentration camp experience, Man's Search for Meaning. It will give you a new perspective.)
I don't usually get so philosophical here, this is after a blog about herbal remedies, but I wanted to offer a few thoughts about stress, as part of this series I am currently about sleeplessness, stress, anxiety and insomnia.
I will have some suggestions for herbal remedies in a few days, my next post will be some thoughts about anxiety.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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Part of the problem is that we label it as negative, ("Nothing is good or bad, until thinking makes it so", I don't remember the source of that quote, but I believe it is often true.) Stress is sometimes a good thing, for example, muscles do not develop without being stressed, (as our astronauts have discovered, if you remove the stress of gravity, muscles become weaker, and even wither.)
Most of the time people talk about stress, they are thinking of psychological stress, rather than physical stress, but even in the psychological realm, stress is not necessarily bad. It can be a great motivator to change, or to accomplish a difficult task.
Stress becomes a problem when it is unremitting, and we have no way to diffuse it. (Although, this description is not necessarily accurate, it may appear that there is no way to diffuse the stress, but i think it is a matter of perception and personal choice. If you think your life is so much more stressful than I could imagine, and there is no way anyone could bear the stress you are presently, I suggest you read Victor Frankl's book about his concentration camp experience, Man's Search for Meaning. It will give you a new perspective.)
I don't usually get so philosophical here, this is after a blog about herbal remedies, but I wanted to offer a few thoughts about stress, as part of this series I am currently about sleeplessness, stress, anxiety and insomnia.
I will have some suggestions for herbal remedies in a few days, my next post will be some thoughts about anxiety.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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herbal remedies, herbs, natural remedies, alternative remedies
Sunday, July 20, 2008
A Natural Approach to Sleeplessness
There are some simple things that you can try that may help with occasional sleeplessness. (Even though I am an experienced herbalist, I believe that the least intervention that helps a problem is the best, I always suggest simple solutions first, more complex remedies later.)
So here are some recommendations to help with mild or occasional insomnia:
1. It's best to establish a routine, go to bed at the same time every night, and get up at the same time, even on week ends.
2. Make sure you do something physical every day, even if it's only taking a short walk, just don't take a brisk walk close to bed time, give yourself some time to wind down.
3. Don't eat dinner right before bed time, 2-3 hours before is better. (Also, don't go to bed feeling ravenously hungry, that will also keep you awake.)
4. Caffeine and alcohol can both disrupt sleep, don't use either too close to bed time, again 2-3 hours is a good rule of thumb.
5. Avoid bright lights when you are preparing to sleep. As the light grows dim in the evening, your body begins to secrete hormones, such as melatonin, which help you feel drowsy. Bright light disrupt this natural cycle, and can leave you feeling wide awake.
6. If noise is keeping you awake, there are sound generators available, which produce sounds from white noise (kind of like static between radio stations) to ocean surf, or falling rain, to mask the disturbing noise.
7. Don't use your bed as an office, don't work in bed, don't pay bills in bed. reserve the bedroom for sleep and sex. (An exception is reading something you find relaxing, to help you fall asleep; just don't keep the light too bright. See number 5 above.)
If your sleeplessness is persistent, see your doctor, to rule out any health problems.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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herbal remedies, herbs, natural remedies, alternative remedies
So here are some recommendations to help with mild or occasional insomnia:
1. It's best to establish a routine, go to bed at the same time every night, and get up at the same time, even on week ends.
2. Make sure you do something physical every day, even if it's only taking a short walk, just don't take a brisk walk close to bed time, give yourself some time to wind down.
3. Don't eat dinner right before bed time, 2-3 hours before is better. (Also, don't go to bed feeling ravenously hungry, that will also keep you awake.)
4. Caffeine and alcohol can both disrupt sleep, don't use either too close to bed time, again 2-3 hours is a good rule of thumb.
5. Avoid bright lights when you are preparing to sleep. As the light grows dim in the evening, your body begins to secrete hormones, such as melatonin, which help you feel drowsy. Bright light disrupt this natural cycle, and can leave you feeling wide awake.
6. If noise is keeping you awake, there are sound generators available, which produce sounds from white noise (kind of like static between radio stations) to ocean surf, or falling rain, to mask the disturbing noise.
7. Don't use your bed as an office, don't work in bed, don't pay bills in bed. reserve the bedroom for sleep and sex. (An exception is reading something you find relaxing, to help you fall asleep; just don't keep the light too bright. See number 5 above.)
If your sleeplessness is persistent, see your doctor, to rule out any health problems.
The material presented in this blog is for informational use only and should in no way be used as a substitute for needed medical treatment. I am not a doctor, I do not diagnose or treat disease. If you need medical care, please consult the appropriate medical professional. And please discuss with your doctor if you are taking or planning to take any herbal preparations.
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