Blue Tea: 10 Benefits of Butterfly Pea Flower Tea + Recipes

This best-kept secret and trendy tea with endless health perks has been declared as this year’s hit by Good Housekeeping, Kitchen Theory, and Food & Wine Magazines. From tasty drinks to smoothies, blue rice, and cake pops, Butterfly Pea Flower adds a blue or purple splash to any occasion. The latest food trend is using natural ingredients to showcase bright and bold colors in food, and butterfly pea flower is leading the way.

The blue tea itself tastes slightly similar to a watered-down green tea but add 2 tablespoons honey, a dash of salt, a splash of lemon or lime, and the blue tea first turns purple than pink and is very tasty. The tea or blue ice cubes can be added to any drink such as lemonade or a favorite cocktail and used as a natural color additive for dishes such as blue rice, cakes, muffins, ice cream, and smoothies. When ground into a powder, it is known as “Blue Macha”.

This tea is great for unwinding in the afternoon or evening because it acts as a relaxing anxiolytic as well.

What is butterfly pea flower tea?

Blue tea has been around for centuries. It’s brewed from the bright blue flowers of the Southeastern Asia-native Clitoria ternatea plant, also known as blue butterfly pea plant or Asian pigeonwings. The vibrant petals are a common ingredient and natural food dye in countries like Thailand, Myanmar, and Vietnam, and even Australia lending its unique purplish hue to sweet and savory rice dishes like pulut inti and nasi kerabu.

The experience of drinking blue tea for the first time is nothing short of mesmerizing. Butterfly pea flower tea changes pH levels when you add certain ingredients to it, changing its original blue to bright purple, and pink tones. Acidic add-ins, like a few drops of lemon or lime juice, are ideal for turning the sapphire tea into a vibrant magenta.

Place a few of the dried flowers into hot water. Drink it hot or pour the infusion into a glass of ice and take an exploratory sip without adding anything else. Then squeeze in a few drops of lemon and sweetener or sweetener without lemon whichever you prefer for a summery refreshing drink on a hot afternoon and it is a blast to look at.

Science-backed health benefits of blue tea

While dried butterfly pea flowers are common in Southeast Asia, the petals have become a coveted and exotic ingredient in the US. Color-changing drinks made with blue pea tea ice cubes and gin, rum, or tequila are mixed with lemon juice and other ingredients to create multicolor cocktails that make you feel like you landed in an Alice in Wonderland movie.

But color-changing capabilities aside — though that’s reason enough to brew yourself a cup right now and watch the magic happen, — the Clitoria ternatea plant and its flowers are rich in antioxidants and boast an impressive nutritional profile. And although research on blue pea is still in its infancy, recent studies show that butterfly pea flower tea may have various health benefits, including:

Antimicrobial properties
Helps control blood sugar levels
Anti-diabetic properties – a cup of blue butterfly tea taken in between meals will inhibit the intake of glucose from the diet and lower blood sugar. Antioxidants in the tea may also help the body lower risk of infections.
Potentially promotes weight loss
Supports hair growth – contains anthocyanin which increases blood flow in the scalp, strengthening hair follicles.
Enhances skin health – blue pea flower has anti-glycation properties, which is excellent for the skin and helps prevent skin aging. Furthermore, it contains some flavonoids which increase collagen production, accelerating skin elasticity.
Helps reduce inflammation
May protect heart health and increase blood flow
Fights free radicals – blue pea flower is a rich source of antioxidants. Antioxidants are known to minimize damage to the cells of the body also lowering the risk of cancer.
May help reduce stress and anxiety, uplifting mood
Is considered a nootropic, protecting the brain and boosting its activity and function

Side effects

So far, there aren’t any reported side effects of drinking butterfly pea flower tea. However, people with sensitive stomachs may experience nausea or diarrhea from drinking large quantities of blue tea. Consult your doctor if you are pregnant or breastfeeding.

How to brew butterfly pea tea

Whether you want to brew a delicious cup of blue tea or are looking to make your own psychedelic cocktails, the first step is to steep in hot water the dried flower petals to make blue tea. Here’s how:

1 serving

1 cup of water
1 ½ teaspoon dry butterfly pea flowers

Bring water to a boil and pour into a teapot. Add butterfly pea flowers, cover, and let sit for 5 minutes. Add honey and lemon to taste (optional). Drink immediately or let cool completely and pour into an ice tray to make blue tea ice cubes if using for drinks or cocktails. You should only steep the butterfly pea flower tea for 3-4 minutes. Any less and you’ll get some color, but not much flavor, and any more will leave you with an almost black tasting tea as the flowers have been “cooked.”

If you plan to make beverages for a crowd, keep all components in separate pitchers until you are ready to serve. Have guests watch or pour their own drink so they can witness the hypnotic transformation firsthand.

A final word

When you talk to great chefs and bartenders, you might hear a common theme about how we not only eat (or drink in our case) with our taste buds, but we also eat and drink with our eyes! Butterfly pea flower tea, or blue tea, allows you to make delicious and awe-inspiring colored beverages and dishes without dangerous ingredients like synthetic food dyes. And while its potential health benefits warrant more investigation, blue pea flowers are chocked-full of so many healthful compounds, that we think it’s definitely worth a sip.

You can buy dry butterfly pea flowers to make blue tea in most tea stores, health food stores, online, and on Amazon.

RECIPES:

BLUE RICE

Ingredients

1 cup dry Jasmine rice, rinsed
1 1/2 cups water, 1 or 2 tablespoons less would be ok as well
1/4 teaspoon salt
6 Butterfly-pea flowers
1/2 stalk lemongrass, beaten, knotted, or 1/2 teaspoon of lemongrass powder (optional).Put rinsed rice in your rice cooker along with the lemongrass (optional) and flowers.
Add the water, press cook on the rice cooker, and let it cook until it switches to warm. For added flavor, you can use powdered lemongrass. Once the rice cooker switches to warm, just let it sit for about 10-20 minutes covered on the warm setting. Mix with a spoon, you can just mix the flowers in, or you can remove them. Spoon some rice into a small bowl, place a plate on the top and tip the plate, and bowl over, perfect serving portion. Great with fish.

BUTTERFLY PEA LEMONADE

This magical color-changing lemonade gets it’s natural color from the butterfly pea flower, changing from rich blue to vibrant magenta right before your very eyes!

Ingredients:
5 cups filtered water, divided
1 cup granulated sugar, or to taste
1/2 cup (1/4 ounce) dried butterfly pea flowers
1 cup freshly squeezed lemon juice (from 8-10 lemons)

Instructions:
In a saucepan, combine 3 cups filtered water with sugar. Stir in butterfly pea flowers. Bring to a simmer. Remove from heat, cover and let steep for 10 minutes. Strain through a fine mesh sieve, discarding solids. Set aside to cool.
In a jar or glass measuring cup, combine lemon juice and remaining 2 cups of water.
To serve, fill glasses with ice. Pour cooled butterfly pea syrup into glass, filling about half way.
Pour lemon mixture over top, and watch the magic happen! Where the lemon meets the syrup, the color will change from blue to pink. Stir to combine the two mixtures until the color is pink throughout and enjoy!

GALAXY MAGIC MULE

Ingredients

Magic Blue Ice
8 flowers of Butterfly Pea Flower Tea
2 cups hot water

For the Galaxy Magic Mule
2 oz vodka
.50 oz freshly squeezed lime juice
4-6 oz ginger beer
crushed ice
Crushed “Magic Blue Ice”

Instructions
For the Galaxy Magic Mule
Partially fill the mug with crushed clear ice then top with crushed Magic Blue Ice.
Add lime juice, vodka, and ginger bear. Top with additional Magic Blue Ice.

For the Magic Blue Ice
Add hot water to the Butterfly Pea Flowers. Allow to steep for 3-4 minutes. Strain out flowers. Pour into ice cube trays and freeze. Crush ice and use in cocktail.

BUTTERFLY PEA LATTE

Ingredients
2 cups ice
2 cups water
1/3 cup half & half
2 butterfly pea flower tea bags
1 tablespoon sweetened condensed milk (optional)
1 teaspoon vanilla extract

Instructions:
Boil water.
If using an electric kettle with temperature setting, set it to 180°F. Use filtered water if possible.
Put tea bags or loose dried flowers (depending on the form you are using) into the teapot and add hot water and steep for 5 minutes.
Let cool.
Combine half & half, sweetened condensed milk, and vanilla extract.
Stir to mix and set aside.
Pour cooled butterfly pea flower tea into 2 cups filled with ice.
Slowly pour in vanilla sweet cream into each cup.
The sweet cream will swirl around then settle to the bottom, leaving a pretty gradient.

MORE FAVORITE RECIPES

Butterfly Pea Flower Lime Tart

Butterfly Pea Flower Coconut Ice Cream

8 Color Changing Butterfly Pea Flower Cocktails

Butterfly Pea Flower Tea Cooler

Sunlight Exposure Linked to Fewer COVID-19 Deaths, Study Finds

We’ve already talked about the health benefits of breathing fresh air in another post (which you can read here). Among others, they include cleaner lungs, improved mood, and faster healing times.

But as it turns out, clean air is not the only wellness benefit you can reap from heading to the great outdoors; a new study published in the British Journal of Dermatology reported that increased exposure to sunlight could protect against severe COVID-19 and COVID death, serving as a potentially free and straightforward public health intervention against the virus.

Nothing wrong with a little sunlight

When we think of the sun, the mind instantly jumps to a laundry list of damaging effects, particularly those that happen after spending too much time under it. And yes, there’s no getting around the fact that sunlight can be harmful to your health: extreme exposure to the sun’s UV (ultraviolet) rays can damage your eyes, skin, and even immune system. This is why to protect yourself against its harmful consequences, it’s important to limit your exposure and cover your skin with sunscreen and protective clothing.

Protect your skin: wear sunscreen

But despite its drawbacks, we humans actually need a few hours of sunlight each day, much like nearly every other living being on the planet, to grow and metabolize energy. This could be one of the many reasons why sunbathing therapy, aka limited and strategic exposure to the sun, has been around for thousands of years, as far back as ancient Greece. Light therapy, which comes in a broad selection of colors and wavelengths, is thought to promote sleep, improve migraines, boost cell reparation, and so much more.

We are wired to be in the sun

Though there are still loads we need to learn about COVID-19, experts know that temperature, seasonality, UV radiation, and humidity are closely linked to several respiratory viruses. One example is flu season, which in the U.S. begins around October and reaches its peak during February and March.

Contrary to the belief of millions of moms and grandmas all around the world, you can’t catch a cold or the flu from going out in the cold without a coat or with wet hair. So it’s not really the cold temperatures making the virus stronger or more transmissible. Instead, studies show that the influenza virus is more common during the winter because people are more likely to stay indoors, breathing in the same air as someone who might have the virus and receiving significantly less sunlight.

To see if the same proved true with COVID-19, investigators from the University of Edinburgh, in Scotland, analyzed all recorded COVID-19 deaths in the U.S from January to April 2020 and compared them with UV levels of nearly 2,500 counties during the same period. The study controlled for factors known to be associated with an increased likelihood of severe COVID, including age, ethnicity, and socioeconomic status.

The results of the analysis showed that sunnier regions of the country had lower COVID death rates compared to places with lower levels of UV rays — i.e., cloudier areas. Interestingly, the risk reduction couldn’t be explained by higher levels of vitamin D (regions with UV levels that were too low to produce significant levels of vitamin D in the body were excluded). Vitamin D is also known as the “sunshine vitamin” because it’s produced in your skin as a result of sunlight exposure. However, the outcomes of the present study suggest that sun exposure itself, regardless of vitamin D status, might also provide some protection against severe COVID-19.

One theory that might explain the lower death rates is that sunlight exposure triggers the release nitric oxide, a naturally-occurring molecule that promotes circulation and lowers blood pressure (a limited ability to produce nitric oxide is linked to heart disease and other chronic conditions). In fact, in preliminary studies, nitric oxide has shown promise as a potential treatment for severe COVID-19.

Naturally, since the study was observational and only took into account retrospective data, more evidence is needed to establish a cause-and-effect relationship between sunlight and decreased COVID risk, if one does actually exist. Still, the researchers carried out similar analyses in Italy and England and the results were strikingly similar, making the findings all the more compelling.

How to get more sun (safely)

It’s entirely possible to soak in some much-needed sunlight without harming your skin or health, but you do need to take some precautions before you head out to your next sunbathing session:

Time of day: avoid being outside when the sun rays are strongest, between 10:00 am and 4:00 pm.
Sunscreen: you already know this, but it’s worth repeating – always wear sunscreen, regardless of whether it is cloudy or if you’re only going to be in the sun for a few minutes. And remember to reapply every two hours or after coming out of the water.
Duration: the length of exposure matters as well. In the summer, aim for 15-20 minutes of unshaded sun exposure, tops. In the winter, you can hang around in a sunny spot for about 30 minutes.
Shade and protection: have sunglasses, protective clothing, a hat, and some sort of shading – like an umbrella or a tree – nearby to protect your eyes and skin.
Water: drink plenty of water to avoid dehydration and heat strokes.

Practice sun safety: wear sunscreen, hats, sunglasses

A final word

While excessive sunlight exposure can harm your health, humans need some degree of natural light exposure to avoid disease and promote healthy functioning. Avoid basking in the sun when it’s at its strongest, and make sure you are well-protected by wearing sunblock and long-sleeved clothing. Reapply every couple of hours or whenever you take a dip in the water and drink plenty of water to ward off heat exhaustion, but don’t avoid the sun altogether; after all, it is that big, bright, ball of fire that’s keeping us alive above everything else.

Immune Patrol – Combination nutritional supplement for a resilient immune system

How to Lower Your High Cortisol Levels Like a Meditating Monk

Who do you think has the lowest levels of the stress hormone cortisol in the image below?

Not everyone can live the lifestyle of a monk or even meditate daily to control the negative effects of stress such as increased cortisol in the body. For many people, being overly busy has become a way of life and the dangers stress causes to health and longevity is often ignored.

Serum cortisol and total protein levels, blood pressure, heart rate, lung volume, and reaction time were studied in 52 males 20-25 years of age practicing Dhammakaya Buddhist meditation, and in 30 males of the same age group not practicing meditation. It was found that after meditation, serum cortisol levels were significantly reduced, serum total protein level significantly increased, and systolic pressure, diastolic pressure, and pulse rate significantly reduced.

Working stress relief into a busy schedule is not always an option and many busy people are often concerned with the time required to learn new stress-relieving habits such as yoga, meditation, or an exercise routine. Luckily, there are still things you can do to help relieve the symptoms of stress and reduce your cortisol levels to reduce the negative impact of stress.

If you are not sleeping well at night, have brain fog throughout the day, seem to be putting on weight, experiencing digestive upsets, and increased anxiety or mood swings, your cortisol levels may be too high.

What is cortisol?

Cortisol is our body’s built-in alarm system. It is one of the stress hormones created by our adrenal glands, the small triangular organs on top of our kidneys. Cortisol works with certain parts of the brain to control mood, motivation, and fear. In the morning it is supposed to be higher to give you that boost to get up and get going. However, it should drop in the evenings for you to relax and sleep well. This often does not occur appropriately in people that are constantly stressed.

The adrenal glands release cortisol in response to stress or fear as part of the body’s fight or flight response, which is a series of near-instantaneous reactions that prepare you to either stay and deal with the problem or escape to safety. The cortisol hormone triggers a flood of glucose that supplies an immediate energy source to your large muscles. It also inhibits insulin production so the glucose won’t be stored but will be available for immediate use. When the immediate threat is resolved, cortisol levels return to normal.

This is all well-and-good if you’re being chased by a tiger and want to getaway. But what about elevated cortisol levels due to everyday stress?

Millions of people simply accept stress as being a normal part of their daily life and don’t recognize the threat to their well-being. Ongoing stress that you have become accustomed to is the most dangerous kind of stress because it raises your cortisol levels and your body never receives a clear signal that the threat has passed so cortisol levels never return to normal.

What does cortisol do?

There are cortisol receptors in most cells in your body. They receive and use cortisol in different ways and your needs change from day today. Cortisol plays an important role in many bodily functions including:

Manages how your body uses carbohydrates, protein, and fat
Affects your immune function
Affects your inflammatory response
Regulates blood pressure
Increases your blood sugar (glucose) & releases insulin
Controls your sleep/wake cycle
Boost energy so you can handle stress and restores balance afterward

What happens if you have too much cortisol?

While cortisol is important for your body to function normally, too much cortisol can be bad for your health.

Normally after the pressure or danger has passed, your cortisol level should calm down. Your heart, blood pressure, and other body systems will get back to normal. But if you’re under constant stress and the alarm button stays on, it can derail your body’s most important functions. It can also lead to a number of health problems, including:

Why much cortisol is bad for you

If you’re under constant stress, your cortisol levels will stay elevated and can derail your body’s most important functions. It can also have many negative effects and lead to many health problems, including:

Increased blood sugar levels. Insulin typically helps the cells convert glucose to energy. As your pancreas struggles to keep up with the high demand for insulin, glucose levels in your blood remain high and your cells don’t get the sugar they need to perform at their best
Weight gain. As your cells are crying out for energy, your body may send signals to the brain that you are hungry and need to eat. Studies have demonstrated a direct association between cortisol levels and calorie intake in populations of women. False hunger signals can lead you to crave high-calorie foods, overeat and gain weight. Unused glucose in the blood is eventually stored as body fat. Gaining weight around your abdomen especially can be an indicator that your cortisol levels are higher than we’d like, especially when you are eating healthy and “doing everything right.”

High levels of cortisol could lead to false hunger signals and overeating.

Suppressed immune system. Cortisol’s positive action to reduce inflammation in the body can turn against you if your levels are too high for too long. Elevated levels may actually suppress your immune system. You could be more susceptible to colds and other contagious illnesses. Your risk of cancer and autoimmune diseases increases and you may develop food allergies.
Digestive problems. When your body reacts to a threat, it shuts down other less critical functions, such as digestion. If the high-stress level is constant, your digestive tract can’t digest or absorb food well. It’s no coincidence that ulcers occur during stressful times and people with colitis or irritable bowel syndrome report better symptom control when they get their stress under control. Nausea, abdominal cramps, heartburn, diarrhea, or constipation may be a result of too much cortisol. It is also important to recognize that 90% of your serotonin, your happy neurotransmitter, is produced in the gut. An imbalanced gut can lead to low serotonin, irritability, depression, and anxiety.
Heart disease. Constricted arteries and high blood pressure can lead to blood vessel damage and plaque buildup in your arteries. They could be setting the stage for a heart attack or stroke.
Sleep disruption. Our cortisol levels are supposed to drop at night time to allow us to relax and go into a deep sleep. Chronically high cortisol levels contribute to sleep disruption. Poor sleep leads to many chronic health problems and shortens your life span.
Memory and concentration problems – Studies found that elevated cortisol was associated with poorer overall cognitive functioning, as well as with poorer episodic memory, executive functioning, language, spatial memory, processing speed, and social cognition.
Headaches & migraines. Increased cortisol levels affect neurotransmitters, the messengers in our nervous system. When they are imbalanced, it again affects our nervous system as serotonin GABA, and dopamine levels are too high or too low, making migraines and headaches more likely as well as anxiety and depression.

If you are experiencing daily stress and increased cortisol, consider this effective combination nutritional supplement:

A dietary supplement combining vitamins, minerals, and herbs that have proper scientific studies backing their effectiveness on cognitive function and/or reducing stress is a good place to start. Akeso Health Sciences “Calm & Clever” contains:

(2 capsule serving)

Bacopa Monnieri (50% Bacosides)
Ashwagandha
Vitamin C
Vitamin B-6 (Pyridoxal-5-Phosphate)
Pantothenic Acid
Huperzine A
Ashwagandha Extract (KSM-66, 5% withanolides)
Sage Extract (Salvia Officinalis) (standardized 2.5% Rosmarinic acid)

Bacopa Monnieri Extract is an adaptogen that has been used in Ayurvedic traditional medicine for centuries for a variety of health-related purposes, including improving memory and reducing occasional anxiety. Bacopa health benefits are backed by innumerable scientific studies:

Helps alter the activity of certain enzymes involved in the stress response, suggesting that Bacopa could allow the brain to be prepared to cope with stress
Boosts brain function and alleviates occasional anxiety and stress
Promotes positive cognitive effects findings include mood, as well as a reduction in cortisol levels
Is commonly used as a nootropic
Improves memory retention
In a 2016 study of 60 college students, researchers found that six weeks of Bacopa (300 mg per day, as found in Calm & Clever) led to improvements in tests relating to cognitive function

LEARN MORE about the benefits of all 8 ingredients in Calm & Clever for reducing the effects of stress and living a happier, healthier life.

CBD Oil for ADHD: Evidence, Benefits and How to Use it

These days, it seems like you can’t throw a rock without knocking over a bottle or two of CBD oil. This naturally occurring chemical derived from the marijuana plant is everywhere right now, from wellness supplements to skincare products, and even pet supplies.

So, what exactly is CBD?

CBD stands for cannabidiol, an active ingredient found in the Cannabis sativa plant. When we hear the word “cannabis,” we automatically think of marijuana — aka weed, pot, ganja, etc. But that’s not always the case.

There are over 100 active chemical compounds in the cannabis plant. The most abundant are CBD and THC, or tetrahydrocannabinol. THC is what gives marijuana its mind-altering effects and the characteristic “high” or euphoric sensation that also decreases pain, promotes appetite and reduces nausea. CBD, on the other hand, is not psychoactive. In other words, consuming CBD in any form (topically, orally, smoked, etc.) won’t get you high or impair your motor skills in any way.

There’s been a lot of research on the topic of cannabis — particularly CBD oil — lately. The soundest scientific evidence is for its effects treating two severe and rare forms of childhood epilepsy that don’t respond well to anti-seizure medications. In fact, back in 2018, the Food and Drug Administration (FDA) approved the first-ever cannabis-derived medication for treating individuals with these complex and devastating disorders.

And there’s also evidence, both empirical and anecdotal, that CBD oil may help treat or at least improve many health concerns, like:

Arthritis or joint pain
Anxiety
Sleep issues
Migraine
Nausea
Chronic pain
Drug addiction or withdrawal
Alzheimer’s and Parkinson’s disease
IBS and IBD

CBD oil for ADHD: What the science says

To date, there hasn’t been a ton of research done on the subject of CBD and ADHD. Attention deficit hyperactivity disorder, ADHD, is typically treated with a combination of prescription medications and behavior therapy. The goal is to manage disruptive behaviors and learn ways to channel energy to avoid instances of impulsivity and inattention.

Is CBD oil a treatment for adult ADHD?

Although there’s no evidence that CBD oil or cannabis use can treat ADHD, advocates of CBD hemp oil for mental health believe cannabidiol may indirectly help relieve some symptoms of ADHD.

According to a 2020 review of studies in the Journal of Cannabis Research, CBD oil may improve many of the symptoms associated with neurological disorders. More specifically, the researchers reported that CBD showed promising results as a therapy for generalized anxiety, social anxiety, hyperactivity, and insomnia — all of which are common effects of ADHD.

A 2013 study of more than 2,000 participants also found that adults with ADHD that used cannabis products reported less hyperactivity and impulsivity. Nevertheless, several randomized-control clinical trials have concluded with inconclusive or non-relevant results.

Is CBD for ADHD safe? Are there side effects?

Just because CBD products are legal (when they contain less than 0.3% THC) and easily accessible, it doesn’t mean they’re always safe. For starters, it’s important to remember that there haven’t been any studies showing the safety or effectiveness of cannabis products for ADHD.

The quality, potency, and pureness of the CBD oil you purchase will also play a huge role in how your body responds to it. Only buy products that have a third-party certificate analysis, or COA, that confirms that whatever’s written on the label are the true ingredients and concentration of the product.

Side effects of CBD oil tend to be mild and short-lived, but until more research is conducted, we won’t know the potential long-term effects of using it to treat ADHD. That being said, top-quality CBD oil seems to be well-tolerated at doses up to 1,500 mg in both children and adults.

Common side effects of CBD oil include:

Interactions with other medications
Drowsiness and fatigue
Changes in appetite
Upset stomach
Mood changes
Headaches

How to use CBD oil for ADHD

If you want to try CBD oil as an alternative treatment for ADHD, it’s important to remember that:

There isn’t any scientific evidence that CBD or other cannabis derivatives directly improve ADHD.
CBD oil is not a substitute for your regular ADHD treatment, whether it is medications, therapy, or both.
Quality matters; just because a CBD product says it’s “natural” or “organic” doesn’t mean it’s good for you. Always buy from reputable sources and talk to your doctor before taking a new supplement.

The easiest and most popular way of consuming CBD is as an oil extract. You may also find CBD-infused products like gummies, lollipops, and beverages online or in some pharmacies and health stores.

ADHD and Sleep Problems

Attention deficit hyperactivity disorder (ADHD) is a medical condition that affects around 8.4 percent of US children and 2.5 of adults. People with ADHD often have differences in their brain structures and neurological activities that negatively impact their attention span and impulse control.

Like many other neurological conditions, the exact causes of ADHD are not entirely clear. Experts know that several factors, including genetic predispositions, issues in the central nervous system, and environmental triggers like exposure to certain toxins, play a role in the development of ADHD. In school-aged kids, ADHD is often first identified in the classroom because children with ADHD often have trouble staying focused on tasks and get distracted easily.

Most children and teens only have trouble falling asleep from time to time, and chronic sleep disorders are rare in kids. Among children with ADHD, however, sleep problems are extremely prevalent. In fact, it is estimated that up to 70 percent of kids with ADHD experience sleep disturbances like having trouble falling and staying asleep, among others. Sleep issues are so common among children with ADHD, that older versions of the Diagnostic and Statistical Manual of Mental Disorders (DSM) listed “sleep problems” as a part of the diagnostic criteria for this condition.

Sleep deprivation and poor sleep quality can significantly worsen ADHD symptoms. One recent literature review of sleep problems among school-aged children noted that children with ADHD who reported high levels of daytime sleepiness were more likely to be rated as having poor academic competence. But poor sleep also has negative consequences on children without ADHD.

Because children react differently to sleepiness than adults, it’s not uncommon to see kids who experience chronic sleep deprivation be misdiagnosed with ADHD. While adults usually become fatigued and drowsy, kids can turn unfocused, hyperactive, moody, and impulsive when they don’t get enough sleep.

A study published by the Journal of Sleep Research looking at the sleep habits of 2,463 first to ninth graders, showed that disorders like dyssomnia (difficulty falling asleep), parasomnias (night terrors, sleep-waking, bedwetting, etc.), and sleep-related breathing problems were all associated with ADHD-like symptoms even in children without the condition. A recent study also found that poor sleep quality can mimic ADHD behaviors in children without ADHD.

Treating ADHD-related sleep problems can sometimes turn into a bit of a catch-22 situation. ADHD symptoms like restlessness and hyperactivity can delay sleep onset latency and increase the chances of waking up in the middle of the night. However, the most common treatment used to manage symptoms – stimulant medications – are known to cause side effects like insomnia. For that reason, many parents choose to avoid prescription medications or complement them with cognitive-behavioral therapy (CBT), social skills training, and nutritional supplements.

Fortunately, research has shown that some alternative therapies can be effective at reducing ADHD and poor sleep symptoms. These are five evidence-based supplements that have been shown to help manage ADHD and sleeplessness:

Iron: iron deficiency has been noted to increase the risk of psychiatric disorders, including ADHD. Iron-deficient children and adults who suffer from ADHD may benefit from supplementing with iron to help control their symptoms.

Magnesium: children with ADHD have been observed to have lower levels of magnesium, which is an essential mineral for brain health. In a study evaluating 50 children diagnosed with ADHD, researchers found that those who received a magnesium supplement for six months showed a significant decrease in hyperactive behaviors. Other studies have shown that magnesium can improve insomnia and reduce sleep onset latency.

Melatonin: while melatonin has not been shown to have any effects on ADHD, this naturally-occurring hormone is a popular ingredient in sleeping aids because it can shorten the time needed to fall asleep and can help regulate the body’s internal clock.

Omega-3 Fatty Acids: another brain-friendly supplement, omega-3 fatty acids have been shown to help reduce inattention, impulsivity, and hyperactivity in children with ADHD. Researchers have also observed that children with ADHD appear to have lower omega-3 levels than their peers.

Zinc: decreased zinc levels in children have been linked to trouble concentrating, reduced learning abilities, and ADHD. Research suggests that used in combination with amphetamines, zinc may help reduce the dosage needed to treat kids with ADHD.

Quality sleep is key to both physical and mental health. Without enough sleep, the brain cannot function properly. It is an essential function that allows the body and mind to recharge, and be refreshed and alert each day. Improving sleep quality has the potential to reduce ADHD problems and to have a positive impact on the everyday life of those struggling with this disorder as well as their families. Teens and adults with sleep issues may consider a natural sleep supplement with a combination of ingredients proven in clinical studies to support deep restorative sleep.

Ashwagandha for Weight Loss: What the Science Says

To be completely honest, most of us have gained a pound or 10 over the past year and a half. Matter of fact, more than half of Americans have gained weight according to the latest report by the American Psychological Association.

Experts believe that social isolation and sedentarism were mostly to blame, but the constant and unyielding stress we’ve all been experiencing during the pandemic is also a major contributing factor.

If you are looking to lower stress and maybe help your body drop a few pounds naturally, you’ve come to the right place. This article looks at the traditional and modern uses of Ashwagandha and its potential effects on weight loss and stress relief.

What is Ashwagandha?

There are hundreds of medicinal plants in Ayurveda. Yet, Ashwagandha is one of just a handful of herbs that successfully crossed over to modern medicine thanks to its countless benefits for health and well-being.

Ashwagandha, an evergreen shrub of the Solanaceae family, is one of the central herbs of Ayurvedic medicine. It has been used for over 4,000 years to treat all kinds of ailments, from stress and sleep problems to inflammation and sexual dysfunction.

Western medicine classifies it as an “adaptogen,” which are natural substances that help the body adapt to stress. Studies show that extracts from the roots and berries of the Ashwagandha plant may boost memory and cognition, support normal thyroid functioning, and may even promote weight loss.

Stress and weight gain — is there a connection?

Nothing throws off your inner balance — i.e., your metabolism, circadian rhythm, hormones, etc. — like chronic stress. Each morning when you wake up, your adrenal glands release normal levels of cortisol, sometimes called the “stress hormone,” into your bloodstream. It also gets released when you perform strenuous activities, like high-intensity exercise which is critical to the control and regulation of energy metabolism and thus exercise performance capacity.

But your body also secretes higher levels of cortisol when you are under stress in order to activate your “fight or flight” response. This temporarily halts your regular functions and slows down your metabolism. If you are under continuous stress, this reaction becomes chronic and puts your body in a constant state of alert. Unfortunately, many people consider stress as just a part of normal everyday life and don’t recognize it for what it is, a threat to one’s health and longevity.

Weight gain is one of the most common side effects of chronic stress. Under normal circumstances, when your adrenal glands secrete cortisol, the hormones trigger an influx of glucose to deliver a quick shot of energy to your large muscles (in case you need to fight or flight).

But when this process becomes chronic, your cells need more and more energy, which manifests in the form of cravings for sweet, fatty, and carb-rich foods. In fact, studies have shown that there is a direct association between increased levels of cortisol and higher calorie intake. All that unused energy (the calories you ate from that milkshake craving) is eventually stored as body fat.

Do you eat more when you’re stressed?

How can Ashwagandha help with weight loss?

Although Ashwagandha is not directly associated with weight loss, experts believe that this mighty herb may support shedding unwanted body fat through the following mechanisms:

Adaptogenic effects: chronic stress wreaks havoc in each of your bodily functions, including metabolism. Ashwagandha is labeled as an adaptogen because it helps fight the physiological effects of tension in the body, including weight gain. This was demonstrated in a 2016 study of individuals under chronic stress, where participants who took 300 mg of Ashwagandha daily reported improvements in body weight, BMI, cortisol levels, and happiness scores.

Antioxidant activity: when your immune system is weak or compromised, your metabolism slows down, and your body loses its ability to burn fat effectively. Ashwagandha is loaded with antioxidants that support and strengthen the immune system, promote better fat burning, and support digestion to help you lose weight in a faster and more sustained way.

Energy boost: if your problem is that you just can’t find the energy and motivation to work out, Ashwagandha might help with that, too. In a study in the Journal of Ayurveda and Integral Medicine, 40 elite cyclists reported increased endurance and aerobic performance after taking 500 mg Ashwagandha daily. Adaptogenic herbs like Ashwagandha seem to naturally boost energy levels by stimulating the central nervous system and decreasing high cortisol levels, which can cause chronic fatigue, sleep issues, and obesity.

Takeaway

Alongside a healthy diet and regular exercise, taking an Ashwagandha supplement could enhance your weight loss efforts and help lower stress — something we all desperately need these days! But also keep in mind that not all Ashwagandha supplements are created equal.

For maximum safety and potency, opt for full-spectrum Ashwagandha supplements extracted from the roots alone and not the leaves or the stems. Like Akeso’s Calm & Clever supplement, our expertly curated formula that contains 600 mg of KSM-66 Ashwagandha — the most clinically studied Ashwagandha on the market — and a carefully curated blend of adaptogens, vitamins, and herbs that counter the effects of tension and stress on the body and support healthy cognitive function.

ADHD Parenting Tips for Symptom & Behavior Management

Raising kids is never easy. Whether you have one child or four, no one really goes into parenting knowing how to handle everything life throws at them. And this is especially true when you have a child with ADHD.

For many parents, attention deficit hyperactivity disorder (ADHD), makes it almost impossible to employ traditional parenting methods. Depending on the type and severity of your child’s ADHD, it can be hard — and sometimes incredibly frustrating — to find useful ways to help them cope with their symptoms, encourage good behavior, and manage frequent outbursts.

But don’t be discouraged. The first step in parenting a child with ADHD is to accept that you, as a parent, are not perfect. And neither is your beautiful, loving, energetic little one. When you shift your expectations (keyword shift, not lower!) of how your child should or shouldn’t behave and match them to their developmental stage, you’ll be showing up for them in the ways they really need you to. Also, you’ll be setting them up for success as they discover their unique abilities, instead of trying and failing to achieve some social standard that they may never fulfill.

In other words, it’s important to stop expecting your child to “behave their age.” Remember that the ADHD brain is wired a bit differently, which makes it harder (but not impossible) for kids to develop skills like self-control, time management, and attention. Children with ADHD tend to have developmental delays of up to 2 or 3 years, so when you set your expectations to where they are today, they’ll have a better chance of actually achieving them, which in turn will make them feel happy, successful, and confident.

Fortunately, fostering positive behaviors and managing symptoms of ADHD is not as hard as you may think. All it takes are a few small modifications to your parenting strategies, including how you communicate and connect with your little one.

Here are some tips that can help:

Parenting a child with ADHD

Just like realizing that your child — like all kids — is not perfect, it’s also important to understand that you can’t do it all. Yes, your little one needs your undivided support and encouragement, but they also need help from a professional that knows and understands how to treat ADHD.

Don’t be afraid to seek assistance, both for your child or for any member of the family that may need it — including yourself. Or better yet, form a support network with your child’s pediatrician, therapist, school psychologist or guidance counselor, and teacher.

Encourage good behavior with positive reinforcement

Positive reinforcement is a concept in behavioral psychology that has been shown to help teach and promote positive behaviors in kids with ADHD. The goal is to help your child easily identify “good” behaviors and discourage destructive ones.

Positively reinforcing good behavior

Managing behavior with positive reinforcement is really simple. You just need to identify the behaviors that should be changed and create a reward system for reinforcing good behavior. Positive reinforcement can be as simple as verbal praises, such as “good job” or “nicely done,” or can take the form of an opportunity to do something they wish, like more minutes watching TV or playing on their tablet. It can also be something more concrete, like a toy or a sticker.

Consistency is key for behavioral management techniques to work, so once you start reinforcing your child’s behavior, you have to stick with it. Rewarding for a behavior one day and doing the opposite the next can be pretty detrimental for kids with ADHD.

Also, it’s important to keep in mind that odd or quirky behaviors like rocking, fidgeting, or doing hand movements that aren’t harmful to your child or anyone else should be accepted as part of who they are. Punishing or discouraging “odd” behaviors just because they’re unusual is ultimately damaging to their self-esteem.

On that note… don’t punish your child for behaviors they can’t control

It’s easy to get distracted by disruptive or “negative” behaviors associated with ADHD. Your child may have a hard time following instructions, or it can feel like he’s flat out ignoring everything you say, which can be understandingly aggravating. But in many cases, kids with ADHD fail to pay attention or comply not out of defiance, but because they may become distracted with another task, or maybe you didn’t have their attention, to begin with.

Inattention is one of the most common symptoms of ADHD, which means that it’s not something they can control. And when you continuously punish or scold a kid for behavior they can’t control, both their self-esteem and their relationship with you suffer. Instead, try to remind them of what you want them to do and practice positive reinforcement when they do so.

Disciplining or punishing should only be appropriate in instances of evident aggression or defiance, and even then, experts recommend resisting the urge to yell or spank, which rarely gets the message across and may even encourage negative behaviors.

Encourage healthy sleep

Sleep problems and ADHD often go hand in hand. Studies show that kids with ADHD tend to sleep fewer hours, have trouble staying asleep at night, and have a higher risk of developing a sleep disorder. And poor sleep also seems to worsen symptoms of ADHD.

In fact, a study in the Journal of Sleep Research looking at the sleep habits of more than 2,000 school-aged children, showed that disorders like dyssomnia (difficulty falling asleep), parasomnias (night terrors, sleep-waking, bedwetting, etc.), and sleep-related breathing problems were all associated with ADHD-like symptoms (hyperactivity, inattention, restlessness) even in children without the condition.

Encourage good sleep habits

Here are some easy tips you can try to help your child sleep better:

Cut out all sugar and caffeine at least 3 hours before bedtime
Avoid screen time (phone, tablet, computer) for an hour before bed
Steer clear of stimulating activities like running or jumping at night
Make sure your child gets plenty of exercise throughout the day
Keep the bedroom dark, cool, and quiet
Encourage going to bed and waking up at the same time every day
Develop a nighttime routine that your child enjoys, like reading their favorite book, singing bedtime songs, or taking a warm bath before bed

Don’t rule out medication

Medication can make a huge improvement in ADHD symptoms, especially in disruptive behaviors. But finding the right medication can be a lengthy, uphill journey.

While most ADHD medications are safe and effective for children, some can cause undesirable side effects and worsen sleep problems. It’s also worth noting that medications don’t cure ADHD; the symptoms always come back when the medication wears off. That’s why these treatments should always be used in combination with other ADHD-friendly strategies, like:

Behavior medicine
Spending time outside
Dietary changes
Supplementation

But consider natural supplements as well

Some vitamins, minerals, and herbs can enhance ADHD medications to help improve symptoms of inattention, mood, and support mental health:

Iron: iron deficiency has been observed to increase the risk of psychiatric disorders, including ADHD. Iron-deficient children and adults who suffer from ADHD may benefit from supplementing with iron to help control their symptoms.
Magnesium: kids with ADHD tend to have lower levels of magnesium, which is an essential mineral for brain health. In a study evaluating 50 children diagnosed with ADHD, researchers found that those who received a magnesium supplement for six months showed a significant decrease in hyperactive behaviors. Other studies have shown that magnesium can improve insomnia and reduce sleep onset latency.
Melatonin: while melatonin has not been shown to have any effects on ADHD, this naturally-occurring hormone is a popular ingredient in sleeping aids because it can shorten the time needed to fall asleep and can help regulate the body’s internal clock.
Omega-3 Fatty Acids: omega-3 fatty acids have been shown to help reduce inattention, impulsivity, and hyperactivity in children with ADHD. Researchers have also observed that children with ADHD appear to have lower omega-3 levels than their peers.
Zinc: decreased zinc levels in children have been linked to trouble concentrating, reduced learning abilities, and ADHD. Research suggests that used in combination with amphetamines, zinc may help reduce the dosage needed to treat kids with ADHD.

Top 10 Essential Oils for ADHD

If you are on a quest for finding ways to manage attention deficit hyperactivity disorder (ADHD) naturally, you may want to consider adding essential oils to your treatment toolkit.

Nowadays, it seems like there’s an essential oil for anything, from improving migraine headaches to repelling insects and promoting restful sleep. These aromatic plant extracts are also thought to support mental health and wellness by stimulating areas in your brain that influence your mood, memory formation, and more.

Evidence suggests that aromatherapy with certain essential oils could help improve numerous conditions, like stress, anxiety, ADHD, and sleeplessness.

Essential oils and ADHD

There aren’t a ton of scientific studies explaining why or how essential oils help with ADHD, but we know that many of these oils have either calming or brain-boosting properties, both of which you want to reap if you or your child has ADHD.

These are 10 essential oils that could help improve symptoms of ADHD:

Rosemary

What is it: An evergreen shrub from the Lamiaceae family. It has stood the test of time as both a culinary and medicinal herb beloved worldwide for its fresh aroma and healing properties.
How it helps: Did you know that ancient Greeks and Romans used rosemary to strengthen their memory? Believe it or not, they were actually onto something! Research shows that rosemary essential oils may boost concentration, improve memory, and increase focused alertness.

Cedarwood

What is it: A concentrated liquid distilled from the leaves, bark, needles, and fruits of the cedar tree, of which there are several species.
How it helps: Cedarwood oil may help improve ADHD symptoms by supporting the oxygenation of brain cells, which may enhance cognition and provide a calming effect.

Peppermint

Peppermint

What is it: A cross between watermint and spearmint. Its leaves contain potent essential oils, including menthol, which is responsible for its refreshing properties.
How it helps: Peppermint essential oil is believed to help calm some of the restlessness and hyperactivity associated with ADHD. Never ingest peppermint oil or apply it directly to the skin. Instead, dilute it in carrier oils like olive or coconut oil to avoid irritation.

Chamomile

What is it: There are two types of chamomile essential oil: German and Roman. German chamomile oil is higher in chamazulene, the active ingredient that gives chamomile its medicinal properties. Roman chamomile has become popular for its sweet, soothing scent.

How it helps: Who hasn’t had a nice warm mug of chamomile tea to calm nerves and promote sleep? As an essential oil, chamomile also has the ability to calm a fidgety brain, reduce anxiety, and promote relaxation.

Frankincense

What is it: An extract sourced from the sap of the Boswellia tree. Frankincense has a characteristic woody, lemony aroma reminiscent of campfire smoke and citrus oils. It has been used for thousands of years in religious ceremonies as a symbol of holiness and sanctity.
How it helps: May promote feelings of relaxation, suppress negative emotions, and help people with ADHD focus.

Lavender

What is it: The Holy Grail of essential oils, lavender oil is beloved for its potent yet delicate floral aroma and its calming qualities.
How it helps: There is solid research backing the healing properties of lavender essential oil. Studies show that the scent of lavender can relax the nervous system and may help you be calmer in stressful situations. People with ADHD may benefit from using lavender oil before bed to promote better sleep.

Ylang Ylang

What is it: Ylang Ylang is a tropical flower harvested from the Cananga tree native to Indonesia, Malaysia, the Philippines, and parts of Australia. It has a romantic fruity, flowery smell that has made it a popular addition to weddings and other celebrations in several cultures.
How it helps: Aromatherapy with Ylang Ylang could improve mood, reduce anxiety, lower blood pressure, and improve the symptoms of depression.

Sweet Orange

What is it: A potent oil sourced from the rinds of the sweet orange.
How it helps: Like other citrus oils, sweet orange oil may boost concentration in children and adults with ADHD and may improve symptoms of anxiety and chronic stress.

Vetiver

What is it: A concentrated oil extracted from the vetiver plant.
How it helps: While vetiver oil is one of the lesser-known essential oils, animal studies show that vetiver may have stress-relieving properties. It may also boost focus and attention in people with ADHD.

How to use essential oils when you have ADHD

You should never ingest essential oils because they could be toxic and cause poisoning even in small amounts. However, top-quality essential oils are perfectly safe when inhaled or applied topically (to the skin). You just have to make sure to blend them with a carrier oil, like coconut oil or even sunflower or olive oil, to avoid skin irritation.

Other ways of using essential oils for ADHD include:

Applying it with a roller bottle
Adding a few drops to a diffuser
Blending a few drops with water and using it as a spray
Mixing it with a carrier oil to make your own massage oil

Discover another natural (drug free) alternative for ADHD – Attentivite AM/PM 24 Hr Concentration-Focus System

Natural Remedies for ADHD: 5 Lifestyle Tips for Parents

While prescription medications can be helpful — and sometimes even necessary — for managing attention deficit hyperactivity disorder (ADHD), more and more parents are looking for complementary and alternative remedies to treat symptoms of ADHD naturally.

What are natural remedies for ADHD?

ADHD has traditionally been treated with stimulant medications that enhance concentration and help ignore distractions. But many of its symptoms can also be managed through drug-free therapies and remedies that have little to no side effects and still can help your child live a more successful life naturally.

Below is a list of 5 science-backed natural remedies for ADHD

A healthy diet is key

Healthy diet can help with ADHD

The foods that we eat influence every aspect of our health and lives, from our sleeping and wake patterns to our mood and behavior. In the case of children with ADHD, there’s evidence that synthetic food dyes and preservatives can worsen symptoms of inattention and restlessness.

Research shows that certain food additives, including yellow #5, red dye #40, and sodium benzoate, can increase hyperactivity even in children without ADHD. Two studies, one published in 2004 and the other in 2007, found that kids that drank a mixture of artificial dyes and sodium benzoate (two common ingredients in sodas and soft drinks) had higher hyperactivity scores than children that took a placebo drink.

Some kids with ADHD are also more sensitive to sugar and simple carbs, which may cause increased fidgeting and restlessness after consuming large quantities. In fact, both healthcare providers and parents report that a diet that limits artificial and sugary foods improves ADHD symptoms significantly, particularly among smaller kids.

If you have a child with ADHD, consider cutting down or eliminating the following foods and drinks from their diet:

Candy
White bread
Caffeinated drinks
Sodas (including diet soda)
Chips
Sugary breakfast cereals
Store-bought cookies and cake
Soft drinks
White rice
Products made with corn syrup
Products made with white flour
Additives (aspartame, MSG, sodium benzoate)
Deli meats

But — what about foods that improve ADHD symptoms?

To date, there isn’t a specific “ADHD diet” more that’s beneficial than others for improving attention or impulsivity symptoms. However, we know that a balanced diet rich in protein helps avoid blood sugar spikes, which some experts believe are associated with hyperactivity. A protein-rich diet also increases levels of tyrosine, an amino acid involved in the creation of dopamine and norepinephrine, two neurotransmitters that boost alertness and concentration.

Eating a healthy breakfast with generous amounts of proteins can help children with ADHD start the day with more focused energy. Good breakfast foods include oatmeal with fresh berries, a high-protein yogurt with granola, or whole grain cereals with plant-based milk. For lunch and dinner, incorporate a wide range of colorful fruits and vegetables, fiber-rich foods like beans, brown rice, and lentils, and lean proteins like chicken, pork, and fish.

Rewiring the brain with behavioral therapy

Cognitive-behavioral therapy (CBT) is a branch of psychology that involves learning to identify problems and develop an awareness of how to deal with them. The goal of CBT for ADHD is to change irrational thought patterns that prevent a person from staying focused or getting things done. In children with attention deficit, behavior therapy can be a great tool for learning specific skills and habits — like keeping a planner or using a color system to memorize information.

CBT for ADHD: rewiring your brain

According to CBT, many of the problems that we face stem from negative (and often false) thoughts, like:

I can’t do anything right
I’ll never be as good as X or Y person
I did bad on this one test, so I’ll always do badly on every test
Everything that can go wrong will go wrong

Understanding how and why you think the way you do is the first step in reshaping your relationship with your ADHD brain. CBT helps you identify negative thoughts and replace them with positive ones, which can be particularly helpful given that adults with ADHD tend to be more self-critical and pessimistic.

Reducing hyperactivity through exercise

Exercise to help curb hyperactivity

Exercise and spending time outdoors are incredibly powerful tools in the treatment of attention deficit disorder. More research is needed, but preliminary evidence suggests that exercise is associated with improved cognition and reduced negative behaviors in people with ADHD.

A study in the Journal of Health and Well-Being found that children that played every day in green spaces had milder symptoms than kids who played indoors. And a review of studies of exercise and ADHD also reported that daily aerobic exercise can promote neuron growth, boost brain functioning, and reduce impulsivity.

Even among individuals without ADHD, exercise is a great mood booster, can make you feel more motivated to complete your daily tasks, improve concentration, and reduce brain fog. All types of exercise are fantastic for health, but people with ADHD tend to benefit most from aerobic exercises, like:

Swimming
Jogging
Biking
Yoga
Tai chi

Experimenting with alternative therapies

Alternative treatments for adhd

In the world of natural remedies for ADHD, brain training methods like biofeedback and mindfulness meditation are becoming more and more popular every day. Biofeedback is a therapeutic technique that can help your child gain control over involuntary functions like getting distracted, so they can learn how to manage them. Mindfulness meditation teaches how to become intensely aware of the present moment to slow down racing thoughts, calm the mind, and reduce anxiety.
Today, ADHD-friendly apps make these strategies more accessible for everyone. Here are a few great learning and relaxation apps for kids with ADHD (tested and approved by experts from Common Sense Media.

Choosing the right supplements

Certain vitamins and minerals may help treat ADHD in combination with prescription medications. Always remember to consult with a healthcare provider before taking new supplements.

These nutrients have been shown to help treat ADHD symptoms in children and adults:

Magnesium: kids with ADHD have lower levels of magnesium, which is an essential mineral for brain health. In a study evaluating 50 children diagnosed with ADHD, researchers found that those who received a magnesium supplement for six months showed a significant decrease in hyperactive behaviors and overall ADHD symptoms.

Omega-3 Fatty Acids: fish oil, sometimes known as omega-3 fatty acids, has been shown to help reduce inattention, impulsivity, and hyperactivity in children with ADHD. Researchers have also noted that kids with ADHD appear to have lower omega-3 levels than their peers.

Zinc: decreased zinc levels in children are associated with trouble concentrating, reduced learning abilities, and ADHD. Research suggests that used in combination with amphetamines, zinc may help reduce the dosage needed to treat kids with ADHD.

Iron: iron deficiency increases the risk of psychiatric disorders, including ADHD. Iron deficient children and adults who suffer from ADHD may benefit from supplementing with iron to help control their symptoms.

Takeway

Prescription drugs are the standard treatment for attention deficit hyperactivity disorder (ADHD), but they’re not the only ones. Finding the right ADHD treatment without medication can be a lengthy, sometimes frustrating, trial and error journey. And it’s important to keep in mind that not all-natural treatments for ADHD will be effective for every child.

However, there’s ample evidence that non-pharmaceutical interventions, like behavior therapy and nutritional supplementation, can help manage ADHD symptoms naturally. If you are not sure where to start, talk to your child’s doctor or therapist about drug-free alternatives. And remember to be patient; change will not come overnight and you may need to try a few different approaches until you see improvements. Look for ways to tweak or adjust the treatment before giving up on it!

Discover a new effective option for improving attention and focus!

Circadian Rhythm Sleep Disorder – Reset Your Circadian Rhythm

Sleeping is an important biological process that affects your overall health and mental health too. Without a properly functioning circadian rhythm, our bodies are prone to exhaustion, mental disorders, obesity, and other physical illness. The disruption in your sleep-wake cycle is called circadian rhythm sleep disorder. There are many causes and solutions as well.

What is circadian rhythm?

The body maintains a biological rhythm called circadian rhythm or circadian cycle which is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It can actually refer to any process that originates within an organism and responds to the environment. The circadian rhythm is controlled by both the internal genetic components of the biological clock (clock genes) and external factors including those from nutrition and the environment. It is affected by light and dark such as being awake in the day and sleeping at night which is why it is responsible for the regulation of our sleepiness and alertness.

How circadian rhythm works?

When your eyes receive light, the optic nerve transmits signals to the suprachiasmatic nucleus (SCN)- a tiny region in your brain located in the hypothalamus- that finally inhibits the sympathetic nervous system thus melatonin- a hormone responsible for making you sleep- does not get released into your blood circulation from the pineal gland. However, if you are in a dark area, the SCN sends signals to your pineal gland to release melatonin for you to sleep.

What is a good circadian rhythm?

You can achieve a good circadian rhythm by sleeping and waking up at a stable time consistently and having 7 or 8 hours of sleep every night.

What are the health benefits of a good circadian rhythm?

A good sleep-wake cycle will benefit your overall health including, reenergizing your body and mind, maintaining good memory, nervous system, and metabolic processes as well. Consistent quantity and quality of sleep are crucial for physical and mental health and longevity.

Benefits of Proper Sleep:

Improves your immune function and protects against cell damage
Supports proper brain function and improves focus, memory, concentration, learning, and productivity
Lowers your risk of heart disease, diabetes, stroke, dementia, and obesity
Increases “health span” (living longer in a healthier state as opposed to living longer in a debilitated, degenerative state
Affects glucose metabolism and reduces type 2 diabetes risk
Lowers risk for obesity.

What is a circadian rhythm sleep disorder?

Circadian rhythm sleep disorder is a problem within your circadian rhythm that makes you suffer sleep insomnia or makes you struggle to fall asleep.

How do you know if you have a circadian rhythm disorder?

People with circadian rhythm sleep disorder experience the following symptoms:

Difficulty falling asleep
Difficulty staying asleep (frequently waking during the night)
Early awakenings
Waking to feel tired or exhausted
Headaches, stomach problems, poor coordination, and reduction in cognitive skills.

What causes circadian rhythm sleep disorder?

Anything that causes sleep disruption can result in deterioration in your internal body clock leading to a circadian rhythm sleep disorder. Some of these causes are

Changing work shifts
Jet lag
Some medications
Certain health conditions such as Alzheimer’s, Parkinson’s disease, stroke, dementia, and head injury
Frequent change in your sleep pattern and routine
Menopause related sleep issues

What are the kinds of circadian rhythm sleep disorders?

There are different types of insomnia and there are 6 types of circadian rhythm disorders:

Delayed Sleep Phase Disorder
People who are night lovers know this type well. You are more productive, alert, and energetic at night, sleep and wake up late, and if you are forced to wake up early, you feel lazy and sleepy during the day. This type is common between adolescents and young adults.
Advanced Sleep Phase Disorder
Here you sleep and wake up very early. For example; sleep around 7 pm and get up around 3 am. This makes you feel sleepy and less focused in the late afternoon or early evening. This type may be common between middle age and older adults.
Jet Lag
Jet lag is experienced by changing time zones. This especially disrupts your normal sleep-wake cycle if the difference between the time zones of your home and destination is 2 hours or more.
Shift Work Disorder
When there is frequent change in your work shifts by working all day for some days then all the night for other days. This causes problems in your internal body clock leading to insomnia.
Irregular sleep-wake rhythm
Here you sleep and wake up in undefined periods like taking several naps during the day. This type is common between people with medical conditions or children with intellectual disabilities.
Non-24-hour sleep-wake syndrome
Here your internal body clock doesn’t synchronize to a 24-hour day in which your sleeping time delays every day by minutes to hours but you have the same length of sleep and awake period. This type is common among blind people.

What are the risk factors of circadian rhythm sleep disorder?

There are different internal and external factors that may put you at high risk of acquiring insomnia symptoms

Internal factors:

Age: the sleep-wake cycle may differ according to age. Usually, teens sleep late, putting them at risk for delayed sleep-wake phase disorder while older people usually sleep early putting them at risk for advanced sleep-wake phase disorder.
Sex: men are at high risk of advanced sleep-wake phase disorder. However, women suffer circadian sleep disorder due to many reasons including; hormonal changes in menopause and pregnancy, sleep discomfort during pregnancy, and after birth to take care of the baby.
Genetics: genetic preference may play a role in your sleep-wake cycle in addition to some mutations that may happen in your genes which are related to a circadian rhythm or brain development.
Some diseases including; genetic diseases (Smith-Magenis syndrome, Angelman syndrome, and Huntington’s), mental diseases (bipolar disorder, obsessive-compulsive disorder, and schizophrenia), neurodegenerative diseases (Alzheimer’s disease, dementia, and Parkinson’s disease), eyesight diseases (blindness and macular degeneration), brain damage conditions (strokes, and brain tumors).

External factors:

Job or occupation: doctors, nurses, or anyone who works in different shifts are at risk of shift work disorder. Pilots and flight attendants are at risk of jet lag.
Lifestyle habits: some habits you do every day can contribute to this disorder such as alcohol, caffeine, illegal drugs, exposure to artificial screen light before sleeping from mobile phones or TV screen, and lack of exposure to daylight.

How do circadian rhythms affect body function and health?

Researchers have concluded that circadian rhythm can affect your hormonal release, digestion, mood, eating habits, and body temperature. Circadian rhythm sleep disorder could have the following negative consequences on your health:

Increase symptoms of depression and mood disorders: A study published in Translational Psychiatry stated that circadian sleep disorders and chronic insomnia can affect people with major depressive disorder (MDD), bipolar disorder (BD), anxiety, and schizophrenia by worsening their symptoms.
Increase your risk of sarcopenia that is a disorder that affects your skeletal muscle mass and strength according to a study in Korea.
Increase risk of disease: A systematic review published in the International Journal of Biological Sciences discussed the health risks of internal clock disruption and found that it could lead to cancer, cardiovascular diseases, fatigue, indigestion, metabolic diseases, poor cognition skills, impaired physical performance, gastrointestinal disturbances, peptic ulcer, and diabetes.

How do you fix a circadian rhythm sleep disorder?

There are many ways to fix your sleep-wake cycle from changing life habits to consuming specific sleep supplements. Solutions to sleeping problems vary depending on the severity of your case. The following are some ways to support falling asleep faster, staying asleep longer, or resetting your circadian rhythm.

1. Chronotherapy: Changing your bedtime gradually by going to bed 2 or 3 hours earlier or later until reaching a regular sleep-wake schedule.

2. Bright light therapy: It is recommended that you be under the supervision of a sleep specialist during this therapy. Here you will be exposed to a high-intensity light (2,000 to 9,500 lux) for one or two hours depending on your case. The goal is to sync your circadian clock with the earth’s cycle of light and dark by advancing or delaying your sleep. Be sure to avoid exposure to any screen light -mobile phone or TV- before bedtime.

3. Lifestyle changes: Slight changes could make a difference such as maintaining regular sleep and wake times even on weekends, avoiding naps, decreasing alcohol and caffeine consumption especially before bedtime.

4. Quit smoking: Smoking is one of the major causes of many deaths around the world, also scientists discovered that nicotine can disrupt your circadian rhythm making you an “evening person” according to a study in Nicotine & Tobacco Research. There are three reasons for this: First, tobacco can deteriorate the expression of clock genes in the lung and brain causing restlessness night sleep according to this study. Second, studies also show that smoking can increase your risk of obstructive sleep apnea disorder by 2.5 times more than non-smokers in which you wake up in the night as you can’t breathe leading to sleep disruption because smoking irritates the tissue of your nose and throat causing swelling that obstructs the airflow. Lastly, nicotine is considered a stimulant similar to caffeine which makes the average person loses 1.2 minutes of sleep for every cigarette according to this study.

5. Exercising: Exercises have tremendous health benefits including prevention of obesity and heart diseases in addition to promoting your sleep quality. It has the ability to improve your sleep and regulate your circadian rhythm as it stimulates the production and secretion of melatonin hormone according to this study.

6. Meditation: Meditation can increase melatonin levels by enhancing its production in the pineal gland and slowing its metabolism as well. Researchers found that people who meditate have a higher melatonin concentration than those who don’t meditate.

7. Medications: Doctors often prescribe medications to help with sleep or to help with sleepiness during the day. These include benzodiazepines, nonbenzodiazepine hypnotics, orexin receptor antagonists, and Provigil.

8. Dietary supplements: There are several natural supplements (vitamins, minerals, and plant nutrients) that have been proven in double-blind, placebo-controlled clinical studies, to help reestablish healthy, natural sleep patterns. These include, vitamin B-6, magnesium, glycine, valerian root, ziziphus jujube, hops, and melatonin. A dietary supplement containing all of these ingredients at doses proven effective in clinical studies is available from Akeso Health Sciences.

How long does it take to fix your circadian rhythm?

There is no certain length of time to fix your sleep disruption as it depends on the cause of your insomnia and the severity of your case. However, some experts suggest that it may take from two weeks to two months. Improving circadian rhythm and establishing natural, healthy sleep cycles, will help you reach the crucial stage of DEEP SLEEP where much of your life-sustaining bodily processes and healing occur.

What is deep sleep and why do you need it?

Deep sleep is also referred to as “slow-wave sleep” (SWS) or delta sleep.

Your heartbeat and breathing become their slowest as your muscles relax
Your brain waves become the slowest they’ll be while you’re asleep
It’s difficult to awaken even with loud noises

Many people never reach or stay long in deep sleep and sadly miss out on all of the crucial benefits. Deep sleep is where most healing, rejuvenating, and cellular repair occurs. Reaching deep sleep determines whether you will feel refreshed and alert the next day or groggy and unfocused. Benefits include:

energy restoration
cell regeneration
blood supply to muscles increases
promotes growth and repair of tissues and bones strengthens the immune system

Learn more about reaching deep sleep naturally for better health and longevity.

Which foods and drinks are most likely to disrupt sleep?

What you eat or drink has an effect on your sleep quality as mentioned in a study in mediators of inflammation journal, scientists in this research also recommended decreasing the consumption of the following foods.

High glycemic index foods: these foods could make you sleepy after its consumption due to two theories; the first theory is that high glycemic index foods increase insulin secretion that in turn increases tryptophan concentration in the brain which is the precursor for serotonin that induces sleep, the second theory is that the high insulin resulted from hyperglycemia could interrupt some hormones secretion such as adrenaline, cortisol, glucagon, and growth hormone. Also, it can stimulate inflammatory immune response and alter the intestinal microbiome leading to sleep disruption. So, you should avoid eating them, especially during the day.
Saturated fatty acids foods: butter, ghee, cheese, fatty cuts of meat, bacon, sausage, and cakes are high in saturated fatty acids that could deteriorate your sleep quality.
Foods that trigger reflux such as acidic foods, onions, tomatoes, garlic, citrus fruits, dark chocolate, and peppermint.

Fatty foods can disrupt sleep

What are the foods that improve your sleep quality?

Foods are natural sources of vitamins and minerals, you can get the best sleep vitamins from your meals especially for those who don’t like pharmaceutical drugs or women who seek menopause sleep problems natural remedies.

Melatonin-containing foods: these foods can directly affect your sleep quality so you can consume them in the night such as goji berries, eggs, milk, fish, and nuts.
Tryptophan-rich foods: tryptophan is the precursor of serotonin that induces sleep. It is an essential amino acid that is found in these foods; milk, canned tuna, turkey, chicken, oats, and whole wheat bread.
Omega-3 polyunsaturated fatty acids: scientists in this study found that high omega-3 PUFA concentrations are associated with improved sleep quality. Fish and other seafood, nuts, seeds, and plant oils such as flaxseed oil and canola oil are good sources of omega-3 PUFA.
Gamma-aminobutyric acid (GABA): it is a neurotransmitter that makes you calm and relaxed, researchers in this study found patients with insomnia who received 300 mg/day of GABA for 4 weeks have increased sleep quality and decreased sleep latency. Foods that are rich in GABA are fermented foods such as kimchi, miso, and tempeh, tomatoes, potatoes, and berries.
Vitamin D: it has been found that vitamin D deficiency could lead to sleep disorders such as poor sleep quality and short sleep duration according to this study. Oily fish, liver, egg yolk, and red meat are sources of vitamin D.
Vitamin C: scientists in this study found that high blood vitamin C is associated with deep sleeping so it is considered one of the deep sleep vitamins. Also, fruit and vegetable intake could improve sleep quality. You can find vitamin C in citrus fruits, peppers, lemon, strawberries, guava, and broccoli.

In a nutshell, circadian rhythm sleep disorder is a problem that can affect your health and life negatively. If you suffer any of the previous symptoms, make some lifestyle changes and consider taking a nutritional sleep supplement containing ingredients at the proper dosages proven to be of benefit to people experiencing occasional sleeplessness and to help reestablish healthy natural sleep patterns. For more information, visit MySleepAllNight.com

FREE Sleep e-Book Download – Tips for achieving deep sleep as well as falling asleep faster, staying asleep longer and reestablishing healthy sleep patterns.

How to Sleep with ADHD: Tips for Creating an ADHD-Friendly Bedtime Routine

Sleep problems are a common modern ailment. The Centers for Disease Control and Prevention (CDC) report that ⅓ of Americans are sleeping less than the recommended amount, and studies show that about half of kids experience a sleep disorder at some point. But when you have ADHD, getting the rest you need every night can be even more challenging.

The link between ADHD and sleep

If you’ve ever woken up with a pounding headache, killer heartburn, and a rotten mood to top it all off, you know that sleep deprivation messes with every aspect of your health. In people with ADHD, poor sleep can exacerbate symptoms of restlessness, mood swings, forgetfulness, and more.

An estimated 30 to 70% of individuals with ADHD experience some kind of sleeping difficulty. Trouble falling and staying asleep are the most typical, but insomnia, sleep apnea, and restless leg syndrome are also common issues associated with ADHD.

Experts aren’t exactly sure what causes the ADHD brain to be more susceptible to sleep disturbances. One theory is that many of the areas that regulate sleep overlap with the regions that control attention, making it more likely for people with inattention to experience sleeplessness as well. Experts also think that structural abnormalities within the brain may play a role.

Behavioral symptoms of ADHD seem to contribute to sleeping problems as well. Many people with ADHD find themselves too wound up from the day to fall asleep. And excessive fidgeting and racing thoughts, which are sometimes more prevalent, only add to the problem.

Sleep is important for overall health.

This suggests a bidirectional relationship between ADHD and sleeping problems, with ADHD symptoms making it more difficult to get enough sleep, and sleep deprivation worsening ADHD symptoms during the day.

How to Sleep with ADHD

It can be frustrating to not be able to fall asleep even when you are completely exhausted. Because you feel tired, your ADHD symptoms may worsen, pulling you into an unhealthy cycle that can be hard to break.

But, by improving your sleep hygiene — aka the habits that help you get a consistently better night’s sleep — you can start to get a hold of your nighttime routine and embark on a path towards a healthier slumber.

Before going to bed

Consider stretching before bedtime. If it seems like your brain kicks into turbo-charged mode as soon as your head touches the pillow, you need to start winding down a few hours before your actual bedtime. Help prepare your body for sleep by practicing one or more of these strategies 2 to 3 hours before going to bed:

- Eat a healthy, balanced dinner. Avoid caffeine, alcohol, and sugar
- Drink a warm cup of tea, but avoid infusions with caffeine, like green or black tea
- Take a warm shower
- Do some light stretching. Stretching before bed relaxes your muscles and keeps you from going to bed with sleep-disrupting cramps and aches
- Use essential oils, like lavender or sage, which have been shown to promote restful sleep
- Cut off electronics at least an hour before going to bed. The glow that your phone and tablet emits disrupt the natural secretion of melatonin and increases the amount of time it takes to fall asleep
When it’s time to go to bed

If you think that bedtimes are just for kids, think again. Having an established bedtime routine, which includes going to bed at roughly the same time every night, helps you fall asleep faster and function better during the day. Your bedtime routine must be unique to your and your nighttime preferences. Use these tips to build yours:
- Put on soothing music. Many people find that relaxing music helps them sleep better. Create a bedtime playlist with relaxing songs or calming sounds, or consider investing in a white noise machine
- Avoid bright lights. Let your body know it’s time to wind down by dimming the lights and shutting off electronic devices
- Meditate. Meditation is a potent tool for calming an overactive ADHD brain. If you are new to meditation, try an app or a podcast
- Create the optimum sleep environment by ensuring your room is at a pleasant temperature and there aren’t any noises that can disturb your sleep. Also, make a habit of drawing the curtains before going to sleep to eliminate all outside light
- Declutter your room. Have you heard the saying “clutter desk, cluttered mind? Well, the same goes for your bedroom. Even if you have every intention of going to sleep, when you are in a messy environment, your brain can’t “tune out” and relax. Studies show that people with cluttered bedrooms take longer to fall asleep than those with tidy rooms
- Avoid daytime naps
If you wake up in the middle of the night

There are two things you need to avoid if you wake up in the middle of the night: watching the clock and reaching out for a sleeping pill. Watching the clock will only get you more anxious and wound up, delaying your efforts to doze off again. And sleeping pills, which may interfere with some ADHD medications, should only be used as a last resort, and only when prescribed by your doctor.

Try these tips for going back to sleep:
- Try breathing exercises
- Listen to your bedtime playlist
- Move to a different room
- Adjust the temperature
Consider sleeping aids

When all else fails, a natural supplement may help you get some much-needed shut-eye. These science-backed vitamins and extracts have also been shown to improve symptoms of ADHD:

Magnesium: people with ADHD seem to have lower levels of magnesium, which is an essential mineral for brain health. In a study of 50 children diagnosed with ADHD, researchers found that those who took a magnesium supplement for six months showed a significant decrease in hyperactive behaviors. Other studies have shown that magnesium can improve insomnia and reduce sleep onset latency, which is the time it takes you to fall asleep.

Melatonin: a naturally occurring hormone closely associated with the circadian rhythm, melatonin can shorten the time needed to fall asleep and can help regulate the body’s internal clock.

Omega-3 fatty acids: found in fish, nuts, and dietary supplements, omega-3 fatty acids help reduce the symptoms of ADHD that may make it difficult to fall asleep at night, like restlessness and impulsivity.

Valerian: research shows that valerian extract can improve sleep quality and reduce the amount of time needed to fall asleep. It people with ADHD, valerian root has been shown to improve symptoms of hyperactivity and promote relaxation.

Zinc: decreased zinc levels in children have been linked to trouble concentrating, reduced learning abilities, and ADHD. Research suggests that used in combination with amphetamines, zinc may help reduce the dosage needed to treat kids with ADHD.

Discover a new effective option for improving attention, focus, and sleep!

8 Vitamins and Herbal Supplements for Stress

There’s no denying that stress has become a constant fixture of our modern life. Work, family life, relationships, money, and now the COVID-19 pandemic are just a few of the many stressors we have to deal with on a daily basis.

By now, you probably already know that stress can take a significant toll on both physical and mental health. Left unchecked, stress can become chronic and lead to headaches, migraines, upset stomach, anxiety, fatigue, and more. Chronic stress can also increase your risk for heart disease, reduce immunity, and trigger sleep problems.

The good news is that you also have a wide range of tools for managing stress at your disposal. Eating a healthy diet, getting enough sleep, talking to a mental health professional, and implementing stress-relieving techniques like yoga and meditation can make a world of difference. And certain vitamins and herbs can also be extremely helpful.

Here are 8 vitamins and herbs for stress, reviewed by science:

Green Tea

What is it?: Green tea is not only delicious, it also has a laundry list of proven health benefits. Native to China and India, green tea is made from the unoxidized leaves of the Camellia sinensis bush. It is high in l-theanine, a powerful amino acid shown to reduce stress and anxiety and support sleep.

What the science says: Studies show that the L-theanine found in green tea can promote relaxation and reduce stress without causing drowsiness. And there’s also evidence that green tea can improve memory and boost concentration by lowering levels of the stress hormone corticosterone, which can interfere with learning and attention during periods of high stress.

How to take it: Brew yourself a cup and drink it whenever you’re feeling stressed. You can also find green tea and L-theanine extract in pills, powders, and liquids.

Ashwagandha

What is it?: Ashwagandha is an evergreen shrub native to India, Africa, and the Middle East. It is classified as an adaptogen, which are natural stress-relieving plants and compounds that help enhance your body’s ability to fight stress.

What the science says: Research suggests that ashwagandha supplements can reduce stress, improve sleep, and boost memory and attention. In a 2019 study published in Medicine, participants with mild stress who took 240 mg of ashwagandha daily reported a significant decrease in stress, anxiety, and depression.

How to take it: The easiest way to take ashwagandha is through a supplement like Akeso’s Calm & Clever daily formula. You can also find this herb in capsules, powders, and liquid extracts.

Bacopa Monnieri

What is it?: Also called water hyssop or herb of grace, bacopa monnieri is a medicinal herb typically found in tropical, wet environments. Celebrated for its nootropic effects (improved cognitive function, memory, creativity, or motivation) adaptogenic effects, (stabilization of physiological processes and promotion of homeostasis) and antioxidant effects (inhibit oxidation, a chemical reaction that can produce free radicals and chain reactions that may damage the cells of organisms), the benefits for this herb are said to be many. Evidence suggests that bacopa may boost cognitive function, improve stress and anxiety, and may even reduce symptoms of ADHD.

What the science says: Studies show that bacopa monnieri could influence the activity of certain enzymes involved in the stress response. Experts think bacopa works by modulating the levels of neurotransmitters like acetylcholine and dopamine in the brain and nervous system to induce a sense of calmness and tranquility.

How to take it: Bacopa monnieri can be found in the form of capsules and powders. The recommended dosage varies depending on the product you purchase. In research studies, typical doses range from 300 to 450 mg daily.

Sage

What is it?: Sage or salvia officinalis has a longstanding use as a traditional herbal remedy that can enhance memory and improve cognitive functions. Delicious to cook with and incredibly good for you, sage leaves are loaded with over 160 different polyphenols, which are plant-based compounds that act as antioxidants. As a complementary therapy, sage has been shown to fight fatigue, improve mood, boost memory, and support cognitive function.

What the science says: Salvia plants and their constituents can influence several biological mechanisms associated with cognition including their effects on neurotrophins (a family of proteins that induce the survival, development, and function of neurons, the information messengers in our brains), oxidative stress, inflammation, and anxiolytic/antidepressant behaviors. In a 2017 review of studies, researchers reported that sage extracts could improve alertness and cognitive skills. Other studies have found that this herb can improve mood as well as cognitive performance, protect neurons against oxidative stress and damage, promote learning, and boost memory.

In another series of clinical trials, scientists found that younger individuals who took sage extract benefited within hours from improved mood, reduced anxiety, enhanced long-term memory, and reduced mental fatigue. Sage is rich in rosmarinic acid, a polyphenol known for its anti-inflammatory effects. Evidence suggests rosmarinic acid – which occurs naturally in many other herbs, including rosemary, basil, and lemon balm – may provide relief for certain inflammatory conditions.

How to take it: Sage extracts can be found in dietary supplement form (look for standardized 2.5% rosmarinic acid). Dried sage (although not as potent as a standardized extract), can be sprinkled on your favorite fish or chicken dishes, or brewed as a tasty tea with its leaves.

Pyridoxal-5-Phosphate (Vitamin B-6)

What is it?: Pyridoxal-5-Phosphate is the metabolically active form of vitamin B-6. B vitamins are extremely important for your body’s overall function and health. They have a direct impact on your metabolism, brain function, and immunity.

Benefits of B-6/Pyridoxal-5- Phosphate:

Supports healthy homocysteine levels (HCY)—elevated HCY levels are associated with brain shrinkage, cognitive decline, and performance
Important for nervous system functions
Needed in the synthesis of neurotransmitters like serotonin
Helps offset the effects of sugar (glycation), which ages all cells and organs in the body including the brain and nerves

What the science says: Chronic stress can deplete levels of vitamin B6 in the body. Pyridoxal-5-Phosphate is involved in gluconeogenesis, glycogenolysis, lipid metabolism, and the synthesis of amino acids, carbohydrates, proteins, and neurotransmitters. Deficiencies in vitamin B6 can lead to confusion and depression. This vitamin contributes to a variety of neural processes by acting as a cofactor for several enzymes. The production of serotonin, a chemical implicated in anxiety, is one process for which vitamin B6 acts as a cofactor, and low serum concentrations of vitamin B6 have been implicated in higher levels of anxiety, panic attacks, and hyperventilation attacks. Recent research has studied the association between mood disorders such as depression and anxiety, stress, and intake of vitamin B6. In a recent cross-sectional, population-based survey the dietary intake of vitamin B6 was shown to be associated with lower incidences of depression.

How to take it: Unlike many other vitamins, your body doesn’t store B vitamins. That means that you must get it from food or supplements to maintain adequate levels. Most people fill their daily needs through a balanced diet filled with B vitamin-rich foods like leafy greens, legumes, whole grains, mushrooms, and lean protein. But if you want to address the negative effects of stress on an ongoing basis for greater health and longevity, consider taking a dietary supplement to ensure your body is maintaining the proper B-6 levels.

While there are plenty of stress-relieving supplements on the market, not all supplements are created equal. To receive the benefits you expect, be sure to use high-quality vitamins at the proper doses proven effective in human clinical studies. Follow the link to learn more about a quality combination stress supplement for reducing stress and improving memory at the same time.

Huperzine A

What is it: Huperzine A is a chemical compound extracted from a Chinese medical herb called Huperzia serrata, sometimes known as Chinese club moss.

What the science says: Studies show that huperzine A helps increase a brain chemical called acetylcholine, which supports different types of memory, including long-term and working memory. This herbal compound seems to have significant neuroprotective effects, especially among individuals with Alzheimer’s disease (AD).

Several studies, including this 2013 review of clinical trials, have found that huperzine A improves both the cognitive function and daily functioning of patients with AD. And a small clinical trial of 34 high school students found that those taking a huperzine A supplement performed better in memory and language tests, suggesting the herb’s memory-boosting effects could extend beyond individuals with AD.

How to take it: Huperzine A supplements can be found in pill or tablet form. To date, there is no recommended huperzine A dosage. It has been studied at oral doses of 100 to 300 mcg daily for memory boosting and Alzheimer’s disease.

Vitamin C

What is it: Vitamin C, the most renowned of all vitamins and supplements, owes its fame to its potent antioxidant activity and involvement in a long list of health benefits. It is an essential vitamin, which means that your body can’t produce it but needs it to survive. So you must consume it through vitamin C-rich foods like citruses, broccoli, kiwi, bell peppers, and tomatoes or dietary supplements to reap its health-boosting potentials.

What the science says: A higher intake of vitamin C may protect you against age-related cognitive decline and impaired thinking. Low levels of vitamin C, sometimes known as ascorbic acid, are associated with a diminished ability to think and remember things.

In contrast, research suggests that individuals with intact cognitive functions are more likely to have higher serum concentrations of vitamin C. Animal studies have also shown that vitamin C intake may reduce levels of cortisol — aka the “stress hormone,” and could minimize the signs of emotional stress.

How to take it: Vitamin C supplements are sold in many forms, including effervescent tablets, powders, capsules, liquid concentrates, chewable gummies, and more. The best way to take vitamin C for stress is as a part of a multivitamin or combined supplement. These preparations are typically tailored to specific groups (men, women, etc.) and boost your intake of other important nutrients as well.

Pantothenic Acid (Vitamin B-5)

What is it?: Vitamin B-5 also known as Pantothenic Acid is often referred to as the “anti-stress vitamin”. It is one of the most important B vitamins and is necessary for making blood cells and for converting food to energy by breaking down fats and carbohydrates. B-5 produces numerous enzymes and helps maintain communication between the central nervous system and the brain. A low level of B5 can lead to difficulty coping with stress, inability to relax and problems sleeping.

Benefits include:

Regulates stress-related hormones to ensure a healthy state of mind
Builds immune system
Stamina builder helping to fight fatigue
Helps protect mental clarity and memory
Helps make neurotransmitters (chemicals that affect our mind and mood)

What the science says: Pantothenic acid is at the heart of the KREBs cycle and electron transport chain which helps convert nutrients from food into energy which is used to make adenosine triphosphate (ATP). ATP is the fuel source within each of your cells. More energy increases mental clarity, alertness, memory and positively affects mood. Your adrenal glands use CoA (made partly from pantothenic acid) along with cholesterol and Vitamin C to manufacture cortisol and epinephrine. Vitamin B5 has a reputation for reducing stress, anxiety, and depression.

Nutritional Supplements for Stress

To fight stress and its long-term effects on your physical and mental health, exercising regularly, eating right, and getting enough sleep may not be enough to keep you feeling calm and balanced particularly when you’re faced with stressors every day. That’s when getting some extra help could come in handy. Consider a combination supplement containing vitamins, minerals, and standardized herbal extracts proven in clinical studies to effectively deliver the benefits you expect for not only reducing stress but improving memory and recall for that sharp, balanced, and calm feeling we all know and love, but don’t always maintain. To learn more about the ideal supplements for stress, combined into one product, visit CalmAndClever.com

What is butterfly pea flower tea?

Science-backed health benefits of blue tea

Side effects

How to brew butterfly pea tea

A final word

RECIPES:

BLUE RICE

BUTTERFLY PEA LEMONADE

GALAXY MAGIC MULE

BUTTERFLY PEA LATTE

Nothing wrong with a little sunlight

We are wired to be in the sun

How to get more sun (safely)

A final word

Who do you think has the lowest levels of the stress hormone cortisol in the image below?

If you are not sleeping well at night, have brain fog throughout the day, seem to be putting on weight, experiencing digestive upsets, and increased anxiety or mood swings, your cortisol levels may be too high.

What is cortisol?

What does cortisol do?

So, what exactly is CBD?

CBD oil for ADHD: What the science says

Is CBD for ADHD safe? Are there side effects?

How to use CBD oil for ADHD

What is Ashwagandha?

Stress and weight gain — is there a connection?

How can Ashwagandha help with weight loss?

Takeaway

Parenting a child with ADHD

Encourage good behavior with positive reinforcement

On that note… don’t punish your child for behaviors they can’t control

Encourage healthy sleep

Don’t rule out medication

But consider natural supplements as well

Essential oils and ADHD

Rosemary

Cedarwood

Peppermint

Chamomile

Frankincense

Lavender

Ylang Ylang

Sweet Orange

Vetiver

How to use essential oils when you have ADHD

What are natural remedies for ADHD?

A healthy diet is key

Rewiring the brain with behavioral therapy

Reducing hyperactivity through exercise

Experimenting with alternative therapies

Choosing the right supplements

These nutrients have been shown to help treat ADHD symptoms in children and adults:

Takeway

What is circadian rhythm?

How circadian rhythm works?

What is a good circadian rhythm?

What are the health benefits of a good circadian rhythm?

Benefits of Proper Sleep:

What is a circadian rhythm sleep disorder?

How do you know if you have a circadian rhythm disorder?

What causes circadian rhythm sleep disorder?

What are the kinds of circadian rhythm sleep disorders?

What are the risk factors of circadian rhythm sleep disorder?

How do circadian rhythms affect body function and health?

How do you fix a circadian rhythm sleep disorder?

How long does it take to fix your circadian rhythm?

What is deep sleep and why do you need it?

Which foods and drinks are most likely to disrupt sleep?

What are the foods that improve your sleep quality?

The link between ADHD and sleep

How to Sleep with ADHD

Before going to bed

When it’s time to go to bed

If you wake up in the middle of the night

Consider sleeping aids

Here are 8 vitamins and herbs for stress, reviewed by science:

Green Tea

Ashwagandha

Bacopa Monnieri

Sage

Pyridoxal-5-Phosphate (Vitamin B-6)

Huperzine A