General Health | MIGRELIEF

General Health Category

Pumpkin and Pumpkin Seeds for Healthy Eyes, Heart, Skin, Hair, Weight Loss & More!

September 30th, 2019

Commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. Nutritionally it is more similar to vegetables than fruits. Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene.

Eye Health:  Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color.  The body converts any ingested beta-carotene into vitamin A.  Vitamin A is essential for eye health and helps the retina absorb and process light. One cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.  Studies show that vitamin A can also strengthen your immune system and help fight infections. (1) (2)

High Antioxidant Content:  Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria.  However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer. Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.  Pumpkin may lower you risk of cancer. (3)  (4)

Heart Health:  Pumpkin contains a variety of nutrients that can improve your heart health.  It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.  For instance, studies have shown that people with higher potassium intakes appear to have lower blood pressure and a reduced risk of strokes which are both risk factors for heart disease. (5)

Weight Loss:  Pumpkin is rich in fiber, which slows digestion and keeps you feeling fuller longer.  It is low in calories as it is 94% water and contains only 50 calories per cup (245 grams).

Healthy Skin:  Pumpkin is great for the skin for many reasons.  Studies show that carotenoids like beta-carotene can act as a natural sunblock. (6)
Once ingested, carotenoids are transported to various organs including your skin. Here, they help protect skin cells against damage from harmful UV rays (7).
Pumpkin is also high in vitamin C, which is essential for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy. (8).
Moreover, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV. (9) (10)

One cup of cooked pumpkin (245 grams) contains:

Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

When making pumpkin dishes… Don’t throw away the seeds!

PUMPKIN SEEDS ARE POWER SEEDS

Pumpkin seeds were discovered by archaeologists in caves in Mexico back in 7,000 B.C.  North American Indian tribes were the very first to observe the dietary and medicinal properties of pumpkin seeds.  The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. Pumpkin seeds stored for more than five months increase in protein content. They can be consumed raw or toasted, plain or tossed in salads and other fresh or cooked dishes.  Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, pumpkin seeds are extremely healthy and are a good source of B vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates), magnesium, iron and protein.  100 grams of pumpkin seeds contains about 30 grams of protein. They are the most alkaline-forming seed.

PUMPKIN SEED BENEFITS

Heart Healthy:  Pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart.  The high levels of essential fatty acids help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.  Pumpkin seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.

Healthy Sleep:  Pumpkin seeds contain Serotonin, a neurochemical which promotes health sleep.  They are also high in Tryptophan, an amino acid that further converts into Serotonin in the body, to help you get a good night’s sleep.

Prostate Health:  High in zinc these seeds are useful for promoting men’s fertility and preventing prostrate problems. The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.  Pumpkin seeds also have DHEA (Di-hydro epi-androstenedione) that helps reduce the chances of prostate cancer.

Stabilize Blood Sugar – Pumpkin seeds help improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilize blood sugar levels.

Hair Growth:  Pumpkin seeds consist of cucurbitin, a unique amino that may be responsible for hair growth. They also contain vitamin C that also plays a crucial role in hair growth. Apply pumpkin seeds oil on scalp to see the results or just consume a handful of them daily.

Bone Protection:  High in zinc, pumpkin seeds are a natural protector against osteoporosis, since zinc deficiencies can lead to higher rates of osteoporosis.
Pumpkin seeds are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.

Other benefits:  According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.  These seeds reduce inflammation and counter arthritis pain without the side effects of anti-inflammatory drugs.  They are also used in many cultures as a natural treatment for tapeworms and other parasites.

Take advantage of the abundance of pumpkins during the fall season and give your health a boost. Enjoy these healthy pumpkin recipes.

 

PUMPKIN PIE SMOOTHIE

Tastes like pumpkin pie in a glass and will satisfy all your pumpkin cravings.  It combines pumpkin purée with almond butter, milk, delicious spices, and honey. It’s an excellent source of filling protein and fiber, plus it provides eye-helping beta-carotene. (Can’t get enough pumpkin?

Ingredients:

1 cup low-fat milk
3/4 cup pumpkin puree
1 Tbsp almond butter
1/8 tsp ground nutmeg
1/4 tsp ground cloves
1 tsp vanilla extract
1 tsp maple syrup or honey
4 ice cubes

Directions:  Blend ingredients together, and enjoy! Serves 1.

 

**********************************************************************************************************************************

HEALTHY PUMPKIN MUFFINS (No Flour, Sugar Free, Oil Free, Dairy Free Gluten Free)

Healthy pumpkin muffins are a better-for-you alternative to traditional pumpkin muffins or pumpkin bread.
Gluten free, sugar-free, oil free, and dairy free. Your taste buds will love the healthy fall flavors.

Prep Time – 20 min
Cook Time – 20 min
Total Time – 32 mins
Servings: 14 muffins
Calories: 123  calories

 

Ingredients
2 1/2 cups old-fashioned oats (toasted & ground) * 9.3 ounces
3/4 cup old-fashioned oats (toasted, 2 Tbsp reserved for muffin tops) * 2.8 ounces
1 1/8 cups pumpkin puree * 10.7 ounces
2 large eggs (lightly beaten)
6 tbsp maple syrup (or honey)
3/4 cup canned coconut milk or dairy milk (full fat, skim or 1 %,)
2 tsp real vanilla
2 tsp baking powder
½ tsp baking soda
½ tsp salt
3 ½ tsp pumpkin spice (or 2 tsp cinnamon, 1 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground cloves, and 1/4 ground nutmeg)
½ cup walnuts, raisins, dried cranberries, or chocolate chips (optional)

Instructions
Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes).
Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old-fashioned oats, however the toasting adds flavor.)
Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
Combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Mix to combine.

Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes (this allows the oats to soak and soften).
Add the rest of the ingredients and mix until just incorporated. (The batter will be very thick.)

Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.

Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). Fill the muffin tins 7/8 full.
Bake at 350 for about 23 – 25 minutes, a toothpick inserted in the center of a muffin should come out clean and the top of the muffin should feel firm.
Recipe Notes
Use parchment muffin liners or lightly spray liners lightly with oil to make the baked muffins easier to remove.

 

GREAT PUMPKIN SOUP

Ingredients
1 small pumpkin
1 onion
3 to 4 cloves of garlic (minced)
1.5 cups of vegetable broth
1.5 cups of coconut milk
1/4 tsp turmeric
Pinch of sea salt and black pepper
Olive oil (to brush on pumpkin flesh)
Pumpkin seeds and fresh rosemary (to garnish)

Instructions
1. Preheat your oven to 375°F before cutting your pumpkin in half. Spoon out the strings and seeds, saving the seeds for roasting.

2. Using olive oil, brush the flesh of the pumpkin and place the halves skin-side up on a baking sheet. Bake for approximately one hour — a fork should be able to pierce the skin. When cooked, allow to cool.

3. On your stove top, saute garlic and onions until translucent — then add turmeric to toast slightly.

4. Add all remaining ingredients (pumpkin flesh, broth, coconut milk, salt and pepper) and bring to a simmer.

5. Once incorporated, use an emulsion blender to create a smoother consistency and continue cooking for 10 to 15 minutes.

6. When ready to serve, garnish with rosemary and pumpkin seeds. If you’d like to roast your own, simply toss seeds in olive oil and salt, baking for around 40 to 45 minutes, or until crispy and golden.

Enjoy!

For more great recipes, visit BrenDid .com

5 Facts You Need to Know About Joint Pain

September 27th, 2019

Joints are the places on the body where two or more bones meet. Humans have three main types of joints: synovial, cartilaginous, and fibrous. Synovial joints are freely moveable, meaning that they allow you to extend, rotate or pivot the bones to which they are connected. Some common examples of synovial joints are the knee, elbow, wrist, and knuckle joints.

Cartilaginous and fibrous joints provide little to no range of motion; the fibers that connect the bones on your skull are examples of fibrous joints. Cartilaginous joints can be found in between the vertebrae or connecting the pubic bones. When we talk about joint pain, we are typically referring to synovial joints.

Synovial joints, as the name suggests, are surrounded by a membrane filled with synovial fluid. Synovial fluid is a viscous liquid that keeps joints lubricated, but too much of it can trigger inflammation and pain. More often than not, join pain occurs when there is a buildup of synovial fluid caused by normal wear and tear, an injury or an autoimmune condition.

Joint pain can be chronic or temporary, mild or severe, and it can happen for several different reasons. These are five important facts that everybody who experiences joint pain should know.

 

Joint Pain

Joint pain can be caused by a variety of factors

The most prevalent cause of joint pain is arthritis, which is not a disease in and of itself, but an umbrella term used to describe inflammation and pain in one or more joints. Arthritis is extremely common; according to the Centers for Disease Control and Prevention (CDC), American adults suffers from some type of arthritis. As of this year, arthritis is the leading cause of disability in the United States.

There are more than 100 different types of arthritis, and while it is usually more common among older adults (especially women), people of any age or gender can develop it. The two most frequent forms of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA).

OA, sometimes called degenerative arthritis, happens when one or more joints break down as a result of normal “wear and tear.” OA is the most common type of arthritis in middle-aged and older adults and tends to affect the hands, knees or hips. Symptoms of OA include pain, swelling, stiffness, and tenderness in or around the affected joints.

RA is an autoimmune disease that happens when the immune system attacks the joints and other parts of the body by mistake. When a person has RA, their immune system constantly activates an inflammatory response that causes the joints to swell and become extremely tender and painful. While most types of arthritis cannot be cured, certain medications, lifestyle changes, and natural supplements have been shown to help ease the symptoms and manage their pain.

But arthritis is not the only responsible for joint pain; other factors and conditions that may cause pain in or around the joints are:

  • Bursitis
  • Fibromyalgia
  • Gout
  • Hypothyroidism
  • Injuries
  • Lupus
  • Lyme disease
  • Polymyalgia rheumatica
  • Some types of infections
  • Tendonitis
  • Whipple disease

Medications can help ease joint pain

Nonsteroidal anti-inflammatory drugs (NSAIDs) are over-the-counter (OTC) pain relievers that reduce inflammation and relieve pain and discomfort. Common NSAIDs that you’ve probably seen or even used yourself before are ibuprofen (Advil), naproxen (Aleve), and aspirin. These medications can help with mild to moderate joint pain and even arthritis.

When OTC medications aren’t effective, your doctor may want to take a more serious approach. Injections are usually the second line of treatment for moderate to severe pain that doesn’t respond to drugs because they allow the medication to penetrate directly into the joint.

Depending on the type of injury and the location of the pain, your doctor may decide to inject hyaluronic acid, corticosteroids, stem cells or platelet-rich plasma. The downside to injections is that the effect is temporary, so the pain generally returns within a few months.

But long-term use can cause serious side effects

Just because OTC medications are available without a prescription doesn’t mean that you shouldn’t be careful when you take them. Experts advise never taking NSAIDs for more than ten days without consulting a healthcare professional because extended use has been shown to:

  • Increase your risk of having a heart attack or stroke
  • Cause headaches and dizziness
  • Develop stomach ulcers or cause stomach bleeding
  • Cause heartburn
  • Increase blood pressure
  • Damage the liver and kidneys

Nutritional Options

Supplements with proven benefits for joint pain include boswellia, hyaluronic acid,

Boswellia – A tree that produces a resin known to have anti-inflammatory properties and therapeutic benefits for joint pain/arthritis, rheumatism and gastrointestinal disorders. Of all the boswellia species, Boswellia Serrata is the most commonly used in herbal extracts and research.  (100 mg / day)

Hyaluronic Acid –  Is similar to a substance that occurs naturally in the joints.  It works by acting like a lubricant and shock absorber in the joints and helps the joints to work properly.  Hyaluronic acid helps in both initiating early inflammation for recovery and stopping the natural inflammatory response from going overboard.  (150 mg / day)

Ginger –  Recent research studies have shown that ginger can help reduce inflammation in people with arthritis and joint pain. Ginger contains more than 200 substances in its oils, which is why it has so many different uses. It has been used medicinally for thousands of years in Ayurvedic medicine in India and has anti-inflammatory, anti-ulcer and antioxidant properties. Ginger has been known to be beneficial for arthritis sufferers because it blocks the formation of inflammatory compounds (prostaglandins and leukotrienes) and also has antioxidant effects that break down existing inflammation and acidity in the fluid within the joints.  (600 mg / day)

Feverfew  – Traditionally used for joint pain, feverfew  is more commonly used in migraines.  This herb can protect the joint against inflammatory changes. It can reduce the symptoms of arthritis like pain in the joints, restricted movements, swelling in the joints, redness of the skin overlying the joint, and stiffness.  (50 mg / day)

Boron – The element boron plays an important role in theintegration of calcium into the joint’s cartilage, which helps prevent joint deterioration and arthritis pain. Research shows people with lower boron concentrations in their bones and synovial fluid experience higher rates of arthritis than those with higher levels. (10 mg / day)

Physical therapy can give you some of your mobility back

When medications simply aren’t cutting it – but you are not ready for major surgery yet – it may be time to consider other options for relieving your pain. Physical therapy (PT) is a fantastic drug-free alternative for managing arthritis and other conditions that cause joint. The principal benefit of PT is that it can help you relieve stiffness and pain by gently strengthening the affected joint and surrounding areas.

PT uses a combination of tailored exercises and therapeutic approaches like ultrasound, massage therapy, and hydrotherapy to help people recover from injuries, manage conditions like RA or OA, and improve balance.

During a PT session, a licensed professional, called a physical therapist or physiotherapist, will assess your condition by asking you to perform a series of movements. Then, they will create a personalized routine and teach you exercises that you can do at home to improve your range of motion. In many cases, PT can help people avoid surgery and significantly improve their quality of life.

PT is often prescribed by doctors, but in some states you can go to a physical therapist by yourself without a referral. Most health insurances cover all or most of the costs of PT.

Lifestyle changes can minimize pain

Natural approaches to pain management are becoming more and more popular because people want to avoid the side effects of painkillers. Here are three lifestyle changes that will help you maintain function and keep your pain at a minimum.

Hot and cold therapy

Applying heat and cold to your joints is the simplest (and cheapest!) treatment to relieve joint pain, and you can do it from the comfort of your own home. Heat is an effective home remedy for treating stiffness because it promotes blood circulation and relaxes the muscles, and cold reduces inflammation and temporarily alleviates pain.

Apply heat to the affected area by taking a long, warm bath or by laying a heating pad or electric blanket over the affected area. Cold treatments can be done by placing a gel ice pack on the painful joint, but remember to protect the skin with a towel or a cloth to avoid injuries. Do not apply cold for more than 8 minutes at a time.

Losing weight

Losing even a couple of pounds can significantly improve joint pain according to experts. In fact, one published in 2005 found that losing only one pound can ease up to four pounds of pressure from your knees. This means that if you lost just five pounds you would be removing 20 pounds of weight from your knee joints!

Swimming

Everybody knows that physical activity is important for improving your overall health and reducing your risk of developing chronic a condition like heart disease or type 2 diabetes. However, when you have an achy joint exercising is usually the last thing on your mind.

The good news is that aquatic activities are both gentle on the joints and extremely effective at soothing pain. The buoyancy of water reduces impact while making you work harder than you would on land, which means that you can burn more calories.

Swimming on a heated pool can also provide some much-needed relief. Remember to bring a flotation device if you are going to work out the deep end of the pool if you get tired or want some extra support.

CBD, CBD, CBD, OMG!

September 23rd, 2019

Unless you have been living on a remote tropical island (and if you are I am jealous),  it is unlikely that you have not been exposed to the nonstop hype and claims about CBD being a cure for every illness known to men or women– So I felt a need to put this huge and growing topic into perspective for my readers.  In other words, what we do and do not know, and whether or not there is a rational approach for most people.

WHAT WE DO AND DO NOT KNOW ABOUT CBD
The two compounds thought to be potentially therapeutic that occur both in cannabis (marijuana) and hemp which are two different plants,  are THC ( tetrahydrocannabinol) and CBD (cannabidiol). Chemically speaking, CBD and THC are almost identical, however, once they enter the body they interact with receptors that produce different effects.  THC causes the “high” feeling associated with recreational marijuana but CBD does not.  CBD is associated with the myriad of unsubstantiated claims being made. THC containing products in excess of .3% are medically and legally restricted. CBD containing products with less than .3% THC are available in most states. The long-term effects of THC and CBD are not well known but the safety of CBD at least in the short term looks good.

CBD elements in Cannabis, Hemp oil, medical marijuana, cannabinoids and health.

It wasn’t until the last couple of years that CBD-infused products began popping up nearly everywhere, from skincare products to dog treats, gummy candy and everything in between.  If you’ve strolled around the supplement aisle at your local grocery store or pharmacy lately, you’ve maybe noticed something that wasn’t there before: the cannabis leaf – the quintessential imagery used to depict marijuana – stamped across dozens of products. Aptly named “alternative care,” balms, creams, and oils are sold as a natural solution to easing anxiety, alleviating body aches, and more.

According to CBD aficionados, there is almost no ailment that this supposedly miraculous elixir can’t cure.  But in an era where millions of people are more inclined to believe what they read on social media, we should ask ourselves: can we truly believe that a plant-derived oil promotes hair growth, prevents cancer, improves cholesterol, and manages anxiety or chronic pain– all by itself?

In 2018 a prescription drug containing CBD was approved for the treatment of two rare drug-resistant forms of childhood epilepsy and seizures;  Dravet syndrome and Lennox-Gastaut syndrome.  However,  the dose of this drug is 500 mg a day which is about 100 times higher than the CBD in every product being marketed to consumers and the 500 mg dose in the prescription drug is just for kids.

Dr. Paul Pacher of the NIH and president of the International Cannabinol Research Society stated,  “Consumers are participating in one of the largest uncontrolled clinical trials in history and we really have no idea what it is they are taking… It’s scary.”

Currently there is a huge and growing list of claims being made for CBD.  All are mostly anecdotal except for the previously mentioned 500 mg dose for children with epilepsy.  There are only a handful of human trials studying CBD and they are very conflicting and provide no evidence that can be relied upon. Coupled with the fact that these claims are illegal in addition to being unsubstantiated, CBD  may very well lead to riches at least in the short term for the companies selling these products and making these illegal claims.  Keep in mind that the health benefits are still questionable for the consumers of these products.

Upon reading this article, no doubt hundreds of people will email me stating CBD works for them…  so I will respond in advance to those emails. To be clear, my position on CBD right now is that there is no good science showing it does anything to treat all of the health conditions for which it is being touted. Could my position change if more and better science is published? Absolutely! But only time will tell.

THE POWER OF THOUGHT
It is important to understand the power of the brain and positive thinking on people’s ability to accurately judge the health benefits of drugs or supplements they are consuming. The placebo effect is very real and powerful! For example in many clinical trials measuring the pain reducing effects of drugs, up to 50% of people taking the placebo pill (which contains no drug medication) claim noticeable improvement in their pain levels. Additionally many of the CBD products being sold are combined with other ingredients like menthol or peppermint oil which may be yielding the benefit and not the CBD.

Mislabeling of CBD products is a real issue with some products having much less CBD than stated on the label or others having much higher amounts than the allowable .3% of THC.  It’s a bit like the wild west, so be cautious.

SUMMING UP CBD

1- No good science yet exists documenting any of the anecdotal and illegal claims being made

2- A strong possibility of placebo effect exists.

2- Questionable levels of CBD and THC in some products.

3- The dose of CBD being sold to consumers is close to 100 times less than the dose proven effective for children’s seizures. Trying to take 100 times more would cost over $1000 a month with no guarantee of any benefits.

I am perfectly willing to get behind and support CBD if and when quality scientific data exists for specific claims.  But until then, count me out!  ….even if I get hundreds of emails asking why Akeso doesn’t offer a CBD product

To the Best of Health,

Curt Hendrix, Chief Scientific Officer
Akeso health sciences LLC

Akeso Health Sciences

 

Chronic Pain and the Opioid Epidemic

September 16th, 2019

September is Pain Awareness Month, and  a good time to discuss the current opioid overdose crisis that is going on in the country and  various non-addictive options.

If you’ve been paying attention to the news lately, you’ve probably heard about the recent opioid epidemic. In 2017 alone, more than 70,000 Americans died of opioid-related drug overdoses – a 45% increase from the previous year. The opioid epidemic has become such a big problem, that in 2017 the U.S Department of Health and Human Services declared it a public health emergency and proposed a 5-point strategy to address the crisis that’s still in action.

Synthetic (man-made) opioids are prescribed to manage pain after surgeries and are also sometimes prescribed to patients who suffer from chronic or severe pain. However, since the 1990s, illicit opioids manufactured by illegal pharmaceutical laboratories have also become a popular recreational drug.

Common drug names and brand names of opiods include; Oxycodone, Hydrocodone, Pseudoephendrine, Morpine, Fentanyl, Codeine, Methadone, Buprenorphine, and Tramadol to name a few.  The main problem with these drugs is that they are highly potent and extremely addictive; one of the most powerful synthetic opioids, fentanyl, is 50 times stronger than heroin and 100 times stronger than morphine. In the United States, more fatal drug overdoses are caused by fentanyl and other synthetic opioids than any other types of drugs.

Opiod Bottles

 

Where Do Opioids come From?

Though most opioids used today are made synthetically, natural opioids (called opiates) are derived from the opium poppy plant. Experts believe that the use of opiates as pain relievers and sleeping aids date back thousands of years to around 3,400 B.C.

In the 1700s, the British empire began exporting Indian opium to China, which caused a serious addiction crisis among Chinese people. The Opium Wars occurred in the mid-19th century as a result of the Chinese government’s decision to ban opium use within its borders and the British empire’s efforts to keep smuggling it into Chinese territory.

During the late 19th century, researchers were able to isolate the specific compound of the poppy plant that provides pain relief and makes people high – they named it morphine after Morpheus, the god of dreams. Later on, heroin, the synthetic derivate of morphine, was offered as a cough suppressant and a non-addictive alternative to morphine. Years later heroin would be proven to be even more dangerous and additive than morphine.

In 1914, the Harrison Narcotics Act in the US banned the recreational use of opioids and made them available by prescription only. By 1986, the World Health Organization recommended opioids only as a last resort painkiller and advised medical professionals to look for non-addictive treatment options for pain.

What Are the Effects of Opioids on the Body?

When opioids enter your system, they activate a series of receptors – called opioid receptors – in different parts of the body including the brain, the gut, and the spinal cord. Activated opioid receptors stop pain signals from reaching the brain, which means that while they don’t fix the root cause of the pain, they keep your brain from realizing that it is there.

Anyone who takes opioids, either for medicinal or recreational reasons, is at risk of developing an addiction. Opioids are extremely addictive for a couple of different reasons; for example, they temporarily keep you from feeling physical pain. They also release dopamine and endorphins, aka the “happy neurotransmitter,” which create a sensation of relaxation and well-being for a short amount of time. Once the effect of opioids wears off, the brain starts craving those pleasurable feelings all over again, which leads many people to misuse or abuse their prescriptions.

When Are Opioids Prescribed?

Painkillers like Vicodin or OxyContin are prescribed to patients who suffer from chronic or severe pain. Prescription opioids can help relieve painful headaches like migraines, pain resulting from accidents, surgeries, toothaches, and are sometimes prescribed to cancer patients to manage pain during or after treatment.

Back Pain

What Are Some Non-Addicting Alternatives for Pain?

Almost everybody has experienced some sort of extreme pain or discomfort at some point or another. Maybe the worst pain you’ve ever experienced was when you fell down and broke your ankle, or perhaps you suffer from excruciating chronic pain every day. But regardless of its origin, there’s one thing that’s for certain: being in pain is no laughing matter.

When doctors prescribe opioids, they are intended to be used only for a short period of time; as we mentioned before, prescription painkillers don’t treat the underlying cause of pain, and they only block pain signals temporarily. This means that taking opioids for will not make your pain go away forever, and you will still feel it once the effect wears off.

Many people believe that only people who use illegal drugs can develop an addiction, but the truth is that anybody who takes opioids, legally or illegally, is at risk. In fact, according to a poll conducted by the National Safety Council, nine out of every 10 painkiller users are not concerned about developing an addiction, even though research suggests that 80% of heroin users first became addicted to prescription painkillers.

Of course, this doesn’t mean that 80% of people who take prescription painkillers will become addicted or transition to heroin, but it is important to know and understand the risks involved with taking these potent medications.

Whether you suffer from chronic pain or you are getting over a painful injury, these are a few effective non-habit-forming alternatives to opioids that you can try for managing your pain. However, remember that it is always best to consult your doctor before you start any new type of treatment.

 

NSAIDs

NSAIDs, also known as nonsteroidal anti-inflammatory drugs are the most prescribed pain relievers in the world. Some of the most popular types of NSAIDs are ibuprofen, aspirin, and naproxen and they are typically offered over-the-counter or by prescription depending on the dose.

NSAIDs reduce pain by blocking some of the chemicals that trigger inflammatory responses in the body. These types of medications are usually effective in people who have arthritis, joint pain, muscle pain, tooth pain, and back pain. The chronic use of NSAIDs however, can lead to side-effects such as kidney or liver damage, stroke, bleeding, ulcers, and increased cardiovascular risk. Over use of OTC drugs for migraine sufferers can also lead to “rebound headaches” or medication overuse headaches.

 

Physical Therapy

When your pain is so unbearable that it keeps you from living your life, taking painkillers might seem like the only option. However, taking pain relievers without addressing the root cause of the pain makes for a dangerous precedent. In addition to being potentially addictive, painkillers can cause a number of side effects that will ultimately make the cure worse than the disease.

Some of the most common sources of pain (e.g. post-surgical or post-trauma pain, arthritis, lower back pain, and muscle aches to name a few) can be managed and even resolved with a combination of medications and physical therapy.

Physical therapy is a type of treatment that aims to preserve, recover or enhance movement and physical function. During the course of several physical therapy sessions, an expert will help you regain strength and reduce pain by performing hands-on exercises and teaching you pain management strategies. People with any of these problems can benefit from physical therapy:

  • Arthritis
  • Back pain
  • Carpal tunnel syndrome
  • COPD or cystic fibrosis
  • Fractures
  • Paralysis
  • Post-surgical pain
  • Sports-related injuries
  • Sprains
  • Stroke or other neurological conditions

 

Cognitive Behavioral Therapy

When you are in constant pain, it can feel like you’ve lost control of your life. In fact, 30 to 50% of people who suffer chronic pain also have depression or anxiety, and to make matters worse, research has shown that depression seems to worsen pain. But the connection between depression and chronic pain seems to be even more complex; depression and anxiety have also been shown to cause chronic pain in some individuals.

Cognitive behavioral therapy (CBT) is a form of psychotherapy that can help you reprogram how you think about and experience pain. This type of therapy is based on the notion that our thoughts (cognition) influence our actions (behaviors) and physical sensations, so by modifying the way that we think, we can also change what that we feel or how we respond to pain. The primary goal of CBT is teaching you strategies to cope with your pain so it doesn’t take over your entire life.

CBT has been proven effective for many people with chronic headaches and migraines, arthritis pain, and fibromyalgia among others.

 

Natural Options

Let’s be honest, when we are in pain we want it to stop, and we want it to happen fast, so our first impulse is almost always to reach for the medicine cabinet. However, it is important to remember that the long-term use of medications can lead to side effects. The following are natural ingredients that have been proven effective for reducing inflammation and relieving pain:

Turmeric: Derived from the Curcuma longa plant, turmeric has been used for thousands of years in Eastern medicine as a natural anti-inflammatory agent. The key chemical in turmeric is curcumin. Studies have shown that curcumin has anti-inflammatory properties and modifies immune system responses. It has been known to beneficial for sufferers of arthritis and cystic fibrosis.

Ginger:  Recent research studies have shown that ginger can help reduce inflammation in people with arthritis and joint pain. Ginger contains more than 200 substances in its oils, which is why it has so many different uses. It has been used medicinally for thousands of years in Ayurvedic medicine in India and has anti-inflammatory, anti-ulcer and antioxidant properties. Ginger has been known to be beneficial for arthritis sufferers because it blocks the formation of inflammatory compounds (prostaglandins and leukotrienes) and also has antioxidant effects that break down existing inflammation and acidity in the fluid within the joints.
Boswellia extract: also known as Indian frankincense, Boswellia extract is a known natural anti-inflammatory and analgesic that has shown to be very beneficial for patients suffering from arthritis.

Feverfew: This fantastic plant was once dubbed the “medieval aspirin” because of its ability to reduce fever. Feverfew is a popular herb known to be beneficial for migraine, and arthritis sufferers. Scientific studies have shown feverfew helps to maintain normal cerebrovascular tone and function by inhibiting platelet aggregation (clumping together of blood platelets) and the release of serotonin from platelets and polymorphonuclear leukocyte granules. It has also been shown to inhibit pro-inflammatory prostaglandin synthesis and the release of arachadonic acid. Each of these phenomena is associated with migraines.

Prescription opioids are not the only way to manage pain. Safer alternatives like CBT, physical therapy, and natural remedies can help you ease your pain and improve your quality of life. However, as always it is important to talk to your doctor about your symptoms and your options. If your doctor prescribed opioids to help you deal with your pain, it is important to pay attention to his or her recommendations and only take them for the recommended amount of time.

To the Best of Health,

 

The MigreLief Team at Akeso Health Sciences

Fruit Infused Water – A Great Way to Stay Hydrated and Beat the Heat

August 30th, 2019

 

Recipes Fruit Infused WaterSummer is in full swing and with rising temperatures comes the need for everyone, especially migraineurs to stay well hydrated.  Helping to prevent migraines is only one of the benefits to drinking plenty of water.  Water helps with controlling calories, energizing muscles, and keeping your skin looking good.  According to the Centers for Disease Control and Prevention, water helps keep your body temperature normal, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and gets rid of wastes through urination and perspiration.

Your body needs more water in hotter climates, on hotter days and when your more physically active.  If you think you are not getting enough water, carry a water bottle with you throughout the day. Choose water over other beverages when eating out and freeze water in a freezer safe bottle for icy cold water all day long.  To jazz it up a bit, make your own fruit infused water.

Fruit Infused Water

Making your own fruit-infused waters is a great alternative to drinking sugary sports drinks and sodas with additives and dyes. Fruit infused water doesn’t really require a specific recipe. You can experiment by making small or large batches and adding as much or as little fruit as you would like to increase flavor and sweetness.  Let your concoction stand for 2 to 8 hours then enjoy!  Popular fruits:  raspberries, strawberries, blueberries, blackberries, peaches, watermelon, cantaloupe, honeydew, mango, pineapple, oranges, lemons, limes, and cucumbers.Popular herbs:  mint, basil and rosemary.  Slice strawberries but keep other berries whole and press lightly with a spoon to release some of the flavors.  Add your favorite ingredients to a 1/2 gallon pitcher of water, cover and let sit overnight in the refrigerator.  Or make by the glass.

Star Spangled Frit Infused Water – Red, White & Blueberry

Ingredients:  1 pint of blueberries, 1 pint of strawberries, and a pineapple.
Cut pineapple with star cookie cutter and combine in a pitcher with strawberries and blueberries for star-spangled beverage.  You can infuse water or mix fruit with white sangria or lemonade for a festive punch.

Mango-Ginger Water
This is a delicious drink that boosts your metabolism, acts a natural pain reliever for migraines to menstrual cramps, aides in digestion and boosts your memory.
Ingredients:  1 inch Ginger Root, peeled and sliced + 1 cup Frozen Mango (or fresh)
Drop into a pitcher of water and cover with 3 cups of ice.  The ice is important to hold down the ingredients to help infuse the water.  Chill 1-3 hours and enjoy!

OTHER GREAT FRUIT AND HERB COMBINATIONS FOR FLAVORFUL WATER

Ginger-Lemon-Mint Water
1 lemon slice, 2 sprigs mint, slice of fresh ginger (2 oz)

Strawberry-Lemon-Basil Water
4-6 strawberries, 1/2 lemon sliced, and a small handful of basil, scrunched.

Blueberry Orange Water
2 mandarin oranges, cut into wedges, handful of blueberries.
Squeeze in the juice of one mandarin orange and muddle the blueberries to intensify flavor.

Raspberry-Lemon
1 cup of raspberries and 1/2 lemon sliced.

Mango-Pineapple
1 cup cubed mango and 1 cup cubed pineapple.

Cucumber-Lemon
Cucumber slices and lemon wedges.

Rosemary-Grapefruit Water
1/2 grapefruit sliced, several springs of rosemary.

Lemon-Jalapeno-Cilantro Water
1 lime sliced, 1 halved jalapeno, and fresh cilantro to taste.
Cover and let sit over night in the refrigerator.

Watermelon-Mint-Lime Water
1 lime sliced, 2 sprigs mint, 1 cup watermelon chunks.

Watermelon-Mint Water
1 cup watermelon chunks and 2 sprigs mint.

 

 

 

Many stores carry various “Infusion Water Bottles” but any container may be used.

 

Fruit infused water bottles

 

 

AUGUST BRINGS RISING TEMPERATURES & MIGRAINES – Hot Tips to Stay Cool & Migraine Free

August 10th, 2019

step-into-the-light-summer1There are several weeks of summertime left to enjoy so don’t get stuck in the dark riding out a migraine or headache. August brings extreme heat but also a last chance to plan summer activities and vacations. As schedules change, and temperatures rise so do migraine triggers such as barometric pressure, disrupted sleep patterns, stress and dehydration. Some triggers you can control or avoid and some you can not. There are many things you can do to ease through August if you are a migraine sufferer.
KEEP  FAST-ACTING MIGRELIEF-NOW ON HAND AT ALL TIMES.MigreLief-NOW New bottle FINAL
First of all, for those times when you need help most, keep MigreLief-NOW close by so you can take 2-4 capsules at the first sign of discomfort.  (For children’s dosages age 2-12, see back of bottle).  Keep “NOW” in your car, purse, or suitcase for emergencies if you leave town or are merely on the go.  And for those of you who are back to work or off to school already, keep MigreLief-NOW at your office, or in your school backpack.  Remember, MigreLief-NOW is different than the  daily maintenance formulas… It is an on-the-spot dietary supplement taken “as needed” to provide immediate nutritional support when you need it most… NOW!  (Migraine Formulas-Overview Pdf)

As summer shifts toward fall, for many, August is not a time to grab a last minute vacation but rather a time to endure the extreme heat. The majority of the U.S. suffers hot, sticky August nights and while it’s great for the crops heading toward early harvest, sleeping can be particularly uncomfortable and trouble for migraineurs.

While a lot of people have central air to mitigate the heat, many people have either inadequate air conditioning or none at all.  For several areas of the U.S., August is a rainy season fraught with extremely uncomfortable levels of humidity.  At 90 degrees, anything over 70% humidity is considered extremely uncomfortable and can be deadly for asthmatics.  For those sensitive to barometric-pressure change migraines, the rising and falling humidity of August can make one feel as though they are on a migraine roller-coaster. Migraineurs often feel in August that, around the clock, they either have a migraine or are anticipating one at any moment.

Headache Prevention for Outdoor Enthusiasts
As a basic outdoor strategy, be sure to wear dark sunglasses and a broad-brimmed hat. Also, staying hydrated is key to avoiding light and heat related headaches. Humidity is really tough to control out of doors, but following some of the suggestions made in preventing barometric pressure and altitude headaches is good general advice for those who will be out in the humidity as well.

The barometer drops rapidly just before a storm, and your blood vessels may react to that, trying to equalize the pressure.   Many sufferers recognize this fact and even find themselves watching the weather channel to know when to anticipate a summer storm migraine.

Strategies for barometric pressure headaches
Some migraineurs have reported that lying down in a dark room can ward off the pressure headache, but if you are or want to be an outdoor enthusiast, you have to figure out other ways to deal with it.  The good news is there are gadgets that can help you. If you are one who prefers gadgets over devices and apps, Newspring  Power International Company, Ltd. offers a fishing barometer designed to check the barometric pressure at specific locations.

The application for migraineurs is that you can set the device for up to six places where you might wish to go for the day, and program it to warn you when a storm is approaching any of those places. If you prefer a PDA (Personal Digital Assistant), there are several smart phones and tablets which have barometric sensors with free apps that will send you alarms when pressure reaches the danger zone for you.

Other remedies:

A de-humidifier can mitigate some of the indoor humidity. Also, keep blinds drawn to keep the house cooler.

Keep from exerting yourself as much as possible, especially out of doors, and plan your shopping-musts around the cooler parts of the day.

Cook smart – use your microwave instead of the stove, prepare cool, summer meals involving salads and yogurt products. Don’t succumb to fast foods or snack foods, but have on hand foods that you can put together quickly.

If you sleep under a fan, avoid colds, sinus problems, neck pain that can trigger migraines by covering your neck as you sleep. Keep a towel or light, children’s blanket just for draping over your neck while you sleep.

If you feel yourself getting overheated, wet your skin and lie down in front of or underneath a fan. Putting off your shower till the heat of the afternoon is a good idea for refreshing yourself.  Of course one nice idea is simply getting away to cooler climates in August.

MORE HOT TIPS TO STAY COOL!

  • – Soak a t-shirt in the sink in cool water (not cold or chilled water), wring it out, put it on and sit in the shade or in front of a fan. (You may want to save this one for when you’re alone, unless you’re going for that ‘wet t-shirt’ contest!)
  • – Fill a plastic spray bottle with water and freeze over night. You will have a cool mist that lasts for hours.
  • – Soak your feet in cold water. The body radiates heat from the hands, feet, face and ears, so cooling any of these will naturally cool the body.
  • – Wear light colors darker colors will absorb the sun’s rays and be warmer than light or white clothing, which reflects light and heat.
  • – Minty fresh use mint scented or menthol lotions and soaps to cool your skin.
  • – More alcohol just the rubbing alcohol please! Put some rubbing alcohol on a damp washcloth and hold it on the back of your neck and sit near a fan. The evaporative effect can feel 30 degrees cooler.

FROZEN GRAPES:  To stay cool, try this naturally sweet frozen treat. 

These frozen bites always stay icy, but not frozen solid. They must be eaten as soon as they are removed from the freezer before they thaw completely.

1. Wash and dry green or red grapes.
2. Place in sealable plastic bag.
3. Keep in freezer for 2 hours or until frozen.
4. Fill a bowl with several ice cubes and place the bag in the bowl to keep cool while you enjoy!

Again, remember to keep MigreLief-NOW on hand in times of trouble and take 2-4 capsules at the first sign of discomfort.  Children between the age of 2-12, should take exactly 1/2 the adult dose.
Enjoy the remainder of your summer and stay cool!

Curt Hendrix, M.S., C.C.N., C.N.S.

 

Sign up to receive valuable health and wellness input straight from Curt Hendrix, a medical researcher, chemist and clinical nutritionist.

LEARN MORE!

 

Related Articles:   

WARNING SIGNS OF HEAT RELATED ILLNESSES & PREVENTION GUIDE TO PROMOTE YOUR PERSONAL HEALTH AND SAFETY

 

Share post on facebook green3small 150x150 Extreme Heat: A Prevention Guide to Promote Your Personal Health and Safety

CALM AND CLEVER – SUPERCHARGE YOUR BRAIN TODAY – REDUCE STRESS WHILE ENHANCING MEMORY AND RECALL:  VISIT CALMANDCLEVER.COM

 

SUMMER HEAT: HOT TIPS TO STAY COOL

July 10th, 2019

stay-cool

A few ways to stay cool in the extreme heat

  • Soak a t-shirt in the sink in cool water (not cold or chilled water), wring it out, put it on and sit in the shade or in front of a fan. (You may want to save this one for when you’re alone, unless you’re going for that ‘wet t-shirt’ contest look!)
  • Fill a plastic spray bottle with water and freeze over night. You will have a cool mist that lasts for hours.
  • Soak your feet in cold water. The body radiates heat from the hands, feet, face and ears, so cooling any of these will naturally cool the body.
  • Wear light colors!  Darker colors will absorb the sun’s rays and be warmer than light or white clothing, which reflects light and heat.
  • Minty fresh – use mint scented or menthol lotions and soaps to cool your skin.
  • More alcohol – just the rubbing alcohol please! Put some rubbing alcohol on a damp washcloth and hold it on the back of your neck and sit near a fan. The evaporative effect can feel 30 degrees cooler!

Enjoy the 4th: Don’t Let a Migraine Rain on Your Parade

June 30th, 2019

4th of July SALE:  Promo Code – SALE20 for 20% OFF any Akeso Condition Specific Supplement at  MigreLief.com – Expires 7/31/19

The 4th of July is fun for most everyone but certain aspects of what we do on the 4th can bring on a migraine attack.
Taking these precautions can help you enjoy the celebration.

Be prepared.  Keep MigreLief-Now on hand at all times in case of an emergency and take at the first sign of discomfort.  (Kids age 2-Adult)

Don’t stress: If you’re in charge of the festivities, make it easy on yourself. Plan a casual day, out of the heat as much as possible. Ask people to bring a dish to share. Don’t plan too many activities; remember to make it about people, not a performance.

Fast-Acting “As-Needed” Formula for Migraine Sufferers Age 2 – Adult

Avoid food triggers: Barbequed meats, cheeses, chips, dips, pickles & olives, meat tenderizers and lots of sugary stuff – the chemicals found in these ingredients have all been associated with migraines. If you are going to a celebration where you might not have your choice of foods, take along foods that you know are safe for you. If you have suffered migraines for a long time, you likely know what foods trigger them. If you’re not really sure what foods trigger your migraines, some safe bets are burgers without tenderizers prepared with basic seasonings like salt and pepper, grilled chicken and vegetables or fruit salads.  At the dessert table, a sugar cookie, slice of watermelon or frozen fruit pop may satisfy your sweet-tooth and will likely not lead to a food-triggered headache.

Don’t skip meals.  By skipping a meal your blood sugar levels may drop to a level that causes your body to release hormones that are compensating for depleted glucose levels, this in turn can cause an increase in blood pressure and can narrow your arteries.  The result can be headaches and migraines.

Hydrate!  Keep yourself well hydrated by drinking plenty of water, tea or coffee. If iced drinks are a trigger for you, be sure to ask for your tea without it. Avoid sodas all together, both regular and diet.

Avoid alcohol: Heat, crowds, and other triggers are bad enough, so don’t add alcohol to the mix as it can make you much more sensitive to all of it.  Stick with water, fruit juice, coffee, or if available, beverages sweetened with stevia or erythritol.

Tamp down lights and sound: Take along ear protection if you are triggered by loud noises. You can buy the little foam earplugs at most stores. Consider wearing sunglasses when you watch the fireworks as bright, strobing or blinking lights can be a major migraine trigger.

Hopefully, these hints will make your day a true celebration instead of just a headache in the making.  Be safe, enjoy and may you stay independent of migraines on Independence Day.

Enjoy these healthy cake recipes with summertime berries.

Click here for recipes.

 

 

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.

 

HOT NEW PRODUCT FROM THE MAKERS OF MIGRELIEF –

SLEEP ALL NIGHT – FALL ASLEEP FASTER…. STAY ASLEEP LONGER.

VISIT MySleepAllNight.com for more information or to buy for 20% OFF (promo code:  SALE20)

 

 

 

Sleep Like Your Life Depends on It…Because It Does!

June 13th, 2019

Poor Sleep Habits Can Rob Years From Your Life

Downloadable White Paper – Insomnia_PDF – CLICK HERE

REESTABLISHING HEALTHY SLEEP PATTERNS IS THE MOST POWERFUL TOOL YOU CAN RELY ON FOR HEALTH, HAPPINESS AND LONGEVITY.


If you are having difficulty sleeping, consider a drug free, natural formula for healthy sleep to make a real difference.

Sleep is required for human life, enabling critical functions such as those involved in cellular regulation and repair, detoxification, immune health, and hormone level modulation.(1-4)  Our physiological homeostasis depends on sleep, yet according to the Centers for Disease Control and Prevention (CDC), one in three adults in the United States does not get enough of it.(5)  Given the inextricable linkage between sleep and health, the CDC has warned about the health risks of inadequate sleep, and federal and industry dollars continue to fund research that can help elucidate the roles of sleep in disease and quality of life and to provide solutions for those who struggle with poor sleep.

Developing and maintaining healthy sleep habits may empower people to reduce their risks of illness and disease. Indeed, poor sleep is associated not only with greater risk for developing a host of health problems, including degenerative diseases, Type 2 diabetes, cardiovascular disease, stroke, and attention deficit hyperactivity disorder (ADHD), but also with a greater risk for suffering debilitating symptoms like migraine headaches and for living a shorter lifespan. (9-16)

Sleep Affects All Aspects of Life
Sleep allows your body to heal and rejuvenate while sleep loss activates undesirable markers of inflammation and cell damage
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 type 2 diabetes risk

• Short sleep duration is one of the strongest risk factors for obesity.

• Poor sleep is linked to depression (sleep affects emotions and social interactions)

One degenerative disease for which there is a growing wealth of research into the role of sleep is the neurodegenerative disease, Alzheimer’s. Alzheimer’s disease is the most prevalent cause of dementia in the older population, accounting for 65 to70% of the cases. The formation of amyloid-β (also known as beta amyloid or Aβ) plaques and neurofibrillary tangles are the hallmarks of the disease.

People with healthy sleep habits are at a lower risk for developing Alzheimer’s disease and other forms of dementia.(10) Those at lower risk are those who do not suffer from insomnia and who do not experience sleep disordered breathing (SDB), which includes snoring, sleep apnea, and obstructive sleep apnea. The specific role that sleep plays in protecting against dementia is unclear, but studies have shown that insomnia increases both the production and secretion of amyloid-β, leading to higher levels of amyloid-β in those with insomnia as compared to those with healthy sleep patterns.(17)  Research showing that cerebrospinal levels of amyloid-β and its precursor, amyloid precursor protein (APP), are higher at night suggest that it is during sleep that the brain clears itself of these substances.(18) These findings offer some insight into why sleep seems to protect against neurodegenerative diseases like Alzheimer’s.

The Sleep Migraine Connection:  Migraines and other forms of headache can be associated with a variety of diseases and conditions, but they are also known to be associated with lack of sleep. Though the relationship between sleep and migraine is complex,(19) it is clear that the two often co-occur. Indeed, disturbed sleep is more common in adults and children with migraine than those without migraine, with between 30% and 50% of migraine patients experiencing disturbed sleep or poor sleep quality.(20-23)  Further, the severity and prevalence of sleep problems increase proportionally with headache frequency, such that the vast majority of chronic migraineurs (68% to 84%) suffer from insomnia on a near-daily basis.(20)

There is evidence that lack of sleep causes migraines and that, conversely, migraines cause loss of sleep. It is therefore likely that migraineurs with disturbed sleep experience a negative feedback loop where migraines and loss of sleep reinforce one another and relief from either condition becomes harder and harder.(20-22)  Nonetheless, restful sleep has been shown to be effective in relieving migraine attacks, strongly suggesting that insufficient sleep causes or exacerbates migraine headaches.

Consistent with this view is the finding that those with migraines are less likely to possess the ability to flexibly adapt their sleep/wake cycles (24) and are thus more likely to become sleep deprived. Even more telling is that lack of sleep is the most commonly reported trigger of headaches.(25,26)

NATURAL ALTERNATIVES FOR SLEEP

Alternative headache and migraine therapies include psychological counseling, biofeedback, and physical therapy, which work by making lifestyle changes. Non-pharmacological treatments for the management of migraines and headaches has a growing field of science to support their use. Biofeedback techniques teach patients to control certain responses of their body to help reduce pain. For example, a patient can learn diaphragmatic breathing, heart rate, muscle tension and how to control temperature to enter a relaxed state, which may bring about better pain control.

Alternative treatments for insomnia and disordered sleep include background music, acupuncture, prayer, deep breathing, meditation, yoga and massage.

Non-pharmacological nutritional therapies include natural supplements for sleep which avoids the serious side effects of prescription drugs. Drug-related side effects include kidney damage, ulcers, dependence, addiction, tolerance development requiring higher doses, rebound insomnia, withdrawal symptoms and daytime grogginess. (19, 20, 21)

Another aspect of over-the counter NSAID’s (non-steroidal anti-inflammatory drugs) and prescription drugs is that analgesic over-use can cause chronic headache syndrome, where the drug increases the number of migraine episodes per month. Nutritional supplements have never been reported to cause this effect. (22, 23)

FORMULA FOR SLEEP – Nutritional ingredients that have been proven in clinical studies to be of great benefit for people who have difficulty sleeping include:

Hops extract comes from the flowers (seed cones) of the hop plant Humulus lupulus. Hops has long been recognized for its relaxation and calming effect. Studies suggest Hops extract may help to improve sleep quality, shorten time to fall asleep and improve sleep brain wave patterns.

Valerian extract is a perennial herb native to North America, Asia and Europe. Studies show valerian may improve sleep quality with fewer night awakenings and greater sleep duration. Valerian is also known for stress reduction and is among the eight most widely used herbal supplements in the world.

Zizyphus Jujube extract is a fruit most frequently used for sleep problems in Traditional Chinese Medicine with little side-effects. It is also used for purposes related to gastrointestinal health and digestion and is also known for its relaxation and calming effect.

Glycine is an amino acid that enhances sleep and supports whole-body health. Early research on glycine and its essential role in sleep was published in 1989 and later in 2008. One of the ways in which glycine aids in sleep was clarified when it was discovered that glycine is responsible for the profound muscle relaxation that occurs during various stages of REM sleep. In another study, glycine improved sleep efficiency, reduced difficulty in falling asleep and enhanced sleep satisfaction.

Vitamin B6 (Pyridoxine HCL) Vitamin B6 (Pyridoxine HCL) helps your body convert food energy into glucose, metabolize fats and proteins, and ensure proper function of your nervous system. With these various effects, there are ways in which your vitamin B-6 status may cause or contribute to your sleeping difficulties, or insomnia. Pyridoxine is considered adequate for neurotransmitter production to support sleep. Studies show that vitamin B6 positively impacts aspects of sleep and is essential for promoting and maintaining a good mood.

Magnesium is involved in over 300 enzyme-related biochemical processes and appears to influence sleep in a variety of ways. Those who are deficient in magnesium are more likely to have abnormal EEG readings during sleep, more nocturnal awakenings, less time spent in stage 5 REM sleep and self-reports of poor sleep quality. On the other hand, those taking dietary magnesium supplements are more likely to experience better sleep efficiency, the ability to fall asleep faster, and the ability to reduce cortisol levels. Magnesium supplementation also helps to restore normal EEG patterns during sleep.

Melatonin is a hormone produced by the pineal gland that helps to control our body’s biorhythms and thereby helps to regulate sleep. It has become one of the most frequently used non-prescription sleep aids. Melatonin helps to promote total sleep time and can help balance circadian rhythm disruption.

All of these ingredients are included in a new sleep supplement by Akeso Health Sciences called “Sleep All Night.” 

Sleep All Night is an effective dietary supplement and powerful sleep aide to promote deep restorative sleep.

Healthy Sleep Benefits Include:
• Allows your body to heal and rejuvenate
• Improves immune function
• Protects against cell damage and reduces inflammation
• Supports proper brain function
• Improves focus, memory, concentration, learning, and productivity
• Lowers risk of heart disease, diabetes, stroke, dementia and obesity
• Increases ‘health span” (living longer in a healthier state)
• Reduces stress and may reduce depression

 

 

INGREDIENTS:

Vitamin B6 (Pyridozine HCL) 50 mg
Magnesium (Citrate & Oxide) 250 mg
Glycine 1200 mg
Valerian Root Extract (0.8% valerenic acids) 500 mg
Zizyphus Jujube Extract (2% saponins) 200 mg
Hops Extract 4:1 100 mg
Melatonin 3 mg

For more information visit MySleepAllNight.com

 

References

 

  1. Benington JH, Heller HC. Restoration of brain energy metabolism as the function of sleep. Prog Neurobiol. 1995;45(4):347-360.
  2. Berger RJ, Phillips NH. Energy conservation and sleep. Behav Brain Res. 1995;69(1-2):65-73.
  3. Xie L, Kang H, Xu Q, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. doi:10.1126/science.1241224
  4. Siegel JM. Sleep viewed as a state of adaptive inactivity. Nat Rev Neurosci. 2009;10(10):747-753. doi:10.1038/nrn2697
  5. HHS. 1 in 3 adults don’t get enough sleep: A good night’s sleep is critical for good health. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html. Published 2016.
  6. Akerstedt T, Philip P, Capelli A, Kecklund G. Sleep loss and accidents–work hours, life style, and sleep pathology. Prog Brain Res. 2011;190:169-188. doi:10.1016/B978-0-444-53817-8.00011-6
  7. Wade AG. The societal costs of insomnia. Neuropsychiatr Dis Treat. 2010;7:1-18. doi:10.2147/NDT.S15123
  8. Leger D, Massuel M-A, Metlaine A. Professional correlates of insomnia. Sleep. 2006;29(2):171-178.
  9. Malhotra RK. Neurodegenerative disorders and sleep. Sleep Med Clin. 2018;13(1):63-70. doi:10.1016/j.jsmc.2017.09.006
  10. Shi L, Chen S-J, Ma M-Y, et al. Sleep disturbances increase the risk of dementia: A systematic review and meta-analysis. Sleep Med Rev. 2018;40:4-16. doi:10.1016/j.smrv.2017.06.010
  11. Kawakami N, Takatsuka N, Shimizu H. Sleep disturbance and onset of type 2 diabetes. Diabetes Care. 2004;27(1):282-283.
  12. Bassetti CL. Sleep and stroke. Semin Neurol. 2005;25(1):19-32. doi:10.1055/s-2005-867073
  13. Sofi F, Cesari F, Casini A, Macchi C, Abbate R, Gensini GF. Insomnia and risk of cardiovascular disease: a meta-analysis. Eur J Prev Cardiol. 2014;21(1):57-64. doi:10.1177/2047487312460020
  14. Um YH, Hong S-C, Jeong J-H. Sleep problems as predictors in attention- hyperactivity disorder: causal mechanisms, consequences and treatment. Clin Psychopharmacol Neurosci. 2017;15(1):9-18. doi:10.9758/cpn.2017.15.1.9
  15. Li Y, Zhang X, Winkelman JW, et al. Association between insomnia symptoms and mortality: a prospective study of U.S. men. Circulation. 2014;129(7):737-746. doi:10.1161/CIRCULATIONAHA.113.004500
  16. Lin Y-K, Lin G-Y, Lee J-T, et al. Associations between sleep quality and migraine frequency: A cross-sectional case-control study. Medicine (Baltimore). 2016;95(17):e3554. doi:10.1097/MD.0000000000003554
  17. Wolk R, Gami AS, Garcia-Touchard A, Somers VK. Sleep and cardiovascular disease. Curr Probl Cardiol. 2005;30(12):625-662. doi:10.1016/j.cpcardiol.2005.07.002
  18. Malhotra A, Loscalzo J. Sleep and cardiovascular disease: an overview. Prog Cardiovasc Dis. 2009;51(4):279-284. doi:10.1016/j.pcad.2008.10.004
  19. Nagai, M, Hoshide, S, & Kario K. Sleep duration as a risk factor for cardiovascular disease – a review of the recent literature. Curr Cardiol Rev. 2010;6(1):54-61.
  20. How disrupted sleep may lead to heart disease. nih.gov. https://www.nih.gov/news-events/nih-research-matters/how-disrupted-sleep-may-lead-heart-disease. Published 2019. Accessed April 4, 2019.
  21. Lao X et al. Sleep quality, sleep duration, and the risk of coronary heart disease: A prospective cohort study with 60,586 adults. J Clin Sleep Med. 2018;14(1):109-117.
  22. Grandner, MA, Jackson, NJ, Pak, VM, & Gehrman P. Sleep disturbance is associated with cardvascular and metabolic disorders. J Sleep Res. 2012;21(4):427-433.
  23. Patyar S, Patyar RR. Correlation between Sleep Duration and Risk of Stroke. J Stroke Cerebrovasc Dis. 2015;24(5):905-911. doi:10.1016/j.jstrokecerebrovasdis.2014.12.038
  24. Koo DL, Nam H, Thomas RJ, Yun C-H. Sleep Disturbances as a Risk Factor for Stroke. J stroke. 2018;20(1):12-32. doi:10.5853/jos.2017.02887
  25. Sharma S, Culebras A. Sleep apnoea and stroke. Stroke Vasc Neurol. 2016;1(4):185-191. doi:10.1136/svn-2016-000038
  26. Ma C, Pavlova M, Liu Y, et al. Probable REM sleep behavior disorder and risk of stroke: A prospective study. Neurology. 2017;88(19):1849-1855. doi:10.1212/WNL.0000000000003902
  27. Phua CS, Jayaram L, Wijeratne T. Relationship between Sleep Duration and Risk Factors for Stroke. Front Neurol. 2017;8:392. doi:10.3389/fneur.2017.00392
  28. Ooms S, Overeem S, Besse K, Rikkert MO, Verbeek M, Claassen JAHR. Effect of 1 night of total sleep deprivation on cerebrospinal fluid beta-amyloid 42 in healthy middle-aged men: a randomized clinical trial. JAMA Neurol. 2014;71(8):971-977. doi:10.1001/jamaneurol.2014.1173
  29. Tarasoff-Conway JM, Carare RO, Osorio RS, et al. Clearance systems in the brain-implications for Alzheimer disease. Nat Rev Neurol. 2015;11(8):457-470. doi:10.1038/nrneurol.2015.119
  30. Rudnicka AR, Nightingale CM, Donin AS, et al. Sleep Duration and Risk of Type 2 Diabetes. Pediatrics. 2017;140(3). doi:10.1542/peds.2017-0338
  31. Shan Z, Ma H, Xie M, et al. Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies. Diabetes Care. 2015;38(3):529-537. doi:10.2337/dc14-2073
  32. Tan X, Chapman CD, Cedernaes J, Benedict C. Association between long sleep duration and increased risk of obesity and type 2 diabetes: A review of possible mechanisms. Sleep Med Rev. 2018;40:127-134. doi:10.1016/j.smrv.2017.11.001
  33. Dutil C, Chaput J-P. Inadequate sleep as a contributor to type 2 diabetes in children and adolescents. Nutr Diabetes. 2017;7(5):e266. doi:10.1038/nutd.2017.19
  34. Lecube A, Romero O, Sampol G, et al. Sleep biosignature of Type 2 diabetes: a case-control study. Diabet Med. 2017;34(1):79-85. doi:10.1111/dme.13161
  35. Lee SWH, Ng KY, Chin WK. The impact of sleep amount and sleep quality on glycemic control in type 2 diabetes: A systematic review and meta-analysis. Sleep Med Rev. 2017;31:91-101. doi:10.1016/j.smrv.2016.02.001
  36. Zhu B, Hershberger PE, Kapella MC, Fritschi C. The relationship between sleep disturbance and glycaemic control in adults with type 2 diabetes: An integrative review. J Clin Nurs. 2017;26(23-24):4053-4064. doi:10.1111/jocn.13899
  37. Reutrakul S, Mokhlesi B. Obstructive Sleep Apnea and Diabetes: A State of the Art Review. Chest. 2017;152(5):1070-1086. doi:10.1016/j.chest.2017.05.009
  38. Walsh JK, Coulouvrat C, Hajak G, et al. Nighttime insomnia symptoms and perceived health in the America Insomnia Survey (AIS). Sleep. 2011;34(8):997-1011. doi:10.5665/SLEEP.1150
  39. Kelman L, Rains JC. Headache and sleep: examination of sleep patterns and complaints in a large clinical sample of migraineurs. Headache. 2005;45(7):904-910. doi:10.1111/j.1526-4610.2005.05159.x
  40. Sahota P. Morning headaches in patients with sleep disorders. Sleep Med. 2003;4(5):377.
  41. Seidel S, Hartl T, Weber M, et al. Quality of sleep, fatigue and daytime sleepiness in migraine – a controlled study. Cephalalgia. 2009;29(6):662-669. doi:10.1111/j.1468-2982.2008.01784.x
  42. Rasmussen BK. Migraine and tension-type headache in a general population: precipitating factors, female hormones, sleep pattern and relation to lifestyle. Pain. 1993;53(1):65-72.
  43. van Oosterhout W, van Someren E, Schoonman GG, et al. Chronotypes and circadian timing in migraine. Cephalalgia. 2018;38(4):617-625. doi:10.1177/0333102417698953
  44. Spierings EL, Ranke AH, Honkoop PC. Precipitating and aggravating factors of migraine versus tension-type headache. Headache. 2001;41(6):554-558.
  45. Kelman L. The triggers or precipitants of the acute migraine attack. Cephalalgia. 2007;27(5):394-402. doi:10.1111/j.1468-2982.2007.01303.x
  46. Hvolby A. Associations of sleep disturbance with ADHD: implications for treatment. Atten Defic Hyperact Disord. 2015;7(1):1-18. doi:10.1007/s12402-014-0151-0
  47. Snitselaar MA, Smits MG, van der Heijden KB, Spijker J. Sleep and Circadian Rhythmicity in Adult ADHD and the Effect of Stimulants. J Atten Disord. 2017;21(1):14-26. doi:10.1177/1087054713479663
  48. Peppers KH, Eisbach S, Atkins S, Poole JM, Derouin A. An Intervention to Promote Sleep and Reduce ADHD Symptoms. J Pediatr Health Care. 2016;30(6):e43-e48. doi:10.1016/j.pedhc.2016.07.008
  49. Morash-Conway J, Gendron M, Corkum P. The role of sleep quality and quantity in moderating the effectiveness of medication in the treatment of children with ADHD. Atten Defic Hyperact Disord. 2017;9(1):31-38. doi:10.1007/s12402-016-0204-7
  50. Everitt H, Baldwin DS, Stuart B, et al. Antidepressants for insomnia in adults. Cochrane database Syst Rev. 2018;5:CD010753. doi:10.1002/14651858.CD010753.pub2
  51. Lu X-M, Zhu J-P, Zhou X-M. The effect of benzodiazepines on insomnia in patients with chronic obstructive pulmonary disease: a meta-analysis of treatment efficacy and safety. Int J Chron Obstruct Pulmon Dis. 2016;11:675-685. doi:10.2147/COPD.S98082
  52. Asnis GM, Thomas M, Henderson MA. Pharmacotherapy Treatment Options for Insomnia: A Primer for Clinicians. Int J Mol Sci. 2015;17(1). doi:10.3390/ijms17010050
  53. Lie JD, Tu KN, Shen DD, Wong BM. Pharmacological Treatment of Insomnia. P T. 2015;40(11):759-771.
  54. Franco L, Sanchez C, Bravo R, Rodriguez A, Barriga C, Juanez JC. The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta Physiol Hung. 2012;99(2):133-139. doi:10.1556/APhysiol.99.2012.2.6
  55. Ross SM. Sleep disorders: a single dose administration of valerian/hops fluid extract (dormeasan) is found to be effective in improving sleep. Holist Nurs Pract. 2009;23(4):253-256. doi:10.1097/HNP.0b013e3181aed09d
  56. Dimpfel W, Suter A. Sleep improving effects of a single dose administration of a valerian/hops fluid extract – a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms. Eur J Med Res. 2008;13(5):200-204.
  57. Koetter U, Schrader E, Kaufeler R, Brattstrom A. A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder. Phytother Res. 2007;21(9):847-851. doi:10.1002/ptr.2167
  58. Schellenberg R, Sauer S, Abourashed EA, Koetter U, Brattstrom A. The fixed combination of valerian and hops (Ze91019) acts via a central adenosine mechanism. Planta Med. 2004;70(7):594-597. doi:10.1055/s-2004-827180
  59. Schmitz M, Jackel M. [Comparative study for assessing quality of life of patients with exogenous sleep disorders (temporary sleep onset and sleep interruption disorders) treated with a hops-valarian preparation and a benzodiazepine drug]. Wien Med Wochenschr. 1998;148(13):291-298.
  60. Muller-Limmroth W, Ehrenstein W. [Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different sleep disturbances (author’s transl)]. Med Klin. 1977;72(25):1119-1125.
  61. Franco L, Sanchez C, Bravo R, et al. The sedative effect of non-alcoholic beer in healthy female nurses. PLoS One. 2012;7(7):e37290. doi:10.1371/journal.pone.0037290
  62. Dietz BM, Kang Y-H, Liu G, et al. Xanthohumol isolated from Humulus lupulus Inhibits menadione-induced DNA damage through induction of quinone reductase. Chem Res Toxicol. 2005;18(8):1296-1305. doi:10.1021/tx050058x
  63. Xin G, Wei Z, Ji C, et al. Xanthohumol isolated from Humulus lupulus prevents thrombosis without increased bleeding risk by inhibiting platelet activation and mtDNA release. Free Radic Biol Med. 2017;108:247-257. doi:10.1016/j.freeradbiomed.2017.02.018
  64. Plazar J, Zegura B, Lah TT, Filipic M. Protective effects of xanthohumol against the genotoxicity of benzo(a)pyrene (BaP), 2-amino-3-methylimidazo[4,5-f]quinoline (IQ) and tert-butyl hydroperoxide (t-BOOH) in HepG2 human hepatoma cells. Mutat Res. 2007;632(1-2):1-8. doi:10.1016/j.mrgentox.2007.03.013
  65. Oxman AD, Flottorp S, Havelsrud K, et al. A televised, web-based randomised trial of an herbal remedy (valerian) for insomnia. PLoS One. 2007;2(10):e1040. doi:10.1371/journal.pone.0001040
  66. Pallesen S, Bjorvatn B, Nordhus IH, Skjerve A. [Valerian as a sleeping aid?]. Tidsskr Nor Laegeforen. 2002;122(30):2857-2859.
  67. Morris CA, Avorn J. Internet marketing of herbal products. JAMA. 2003;290(11):1505-1509. doi:10.1001/jama.290.11.1505
  68. Ni X, Shergis JL, Guo X, et al. Updated clinical evidence of Chinese herbal medicine for insomnia: a systematic review and meta-analysis of randomized controlled trials. Sleep Med. 2015;16(12):1462-1481. doi:10.1016/j.sleep.2015.08.012
  69. Rodriguez Villanueva J, Rodriguez Villanueva L. Experimental and clinical pharmacology of ziziphus jujuba mills. Phytother Res. 2017;31(3):347-365. doi:10.1002/ptr.5759
  70. Shergis JL, Ni X, Sarris J, et al. Ziziphus spinosa seeds for insomnia: A review of chemistry and psychopharmacology. Phytomedicine. 2017;34:38-43. doi:10.1016/j.phymed.2017.07.004
  71. Hsieh MT, Chen HC, Kao HC, Shibuya T. Suanzaorentang, and anxiolytic Chinese medicine, affects the central adrenergic and serotonergic systems in rats. Proc Natl Sci Counc Repub China B. 1986;10(4):263-268.
  72. Chen HC, Hsieh MT. Clinical trial of suanzaorentang in the treatment of insomnia. Clin Ther. 1985;7(3):334-337.
  73. Kwon H, Jung IH, Yi JH, et al. The Seed of Zizyphus jujuba var. spinosa Attenuates Alzheimer’s Disease-Associated Hippocampal Synaptic Deficits through BDNF/TrkB Signaling. Biol Pharm Bull. 2017;40(12):2096-2104. doi:10.1248/bpb.b17-00378
  74. Chase MH, Soja PJ, Morales FR. Evidence that glycine mediates the postsynaptic potentials that inhibit lumbar motoneurons during the atonia of active sleep. J Neurosci. 1989;9(3):743-751.
  75. Soja PJ. Glycine-mediated postsynaptic inhibition is responsible for REM sleep atonia. Sleep. 2008;31(11):1483-1486.
  76. Inagawa K et al. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep Biol Rythm. 2006;4:75-77.
  77. Yamadera W et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol Rhythm. 2007;5:126-131.
  78. Inagawa K et al. Assessment of acute adverse events of glycine ingestion at a high dose in human volunteers. J Urban Living Heal Assoc. 2006;50:27-32.
  79. File SE, Fluck E, Fernandes C. Beneficial effects of glycine (bioglycin) on memory and attention in young and middle-aged adults. J Clin Psychopharmacol. 1999;19(6):506-512.
  80. Johansson S, Lindstedt S, Tiselius HG. Metabolic interconversions of different forms of vitamin B6. J Biol Chem. 1974;249(19):6040-6046.
  81. Russell RM. Factors in aging that effect the bioavailability of nutrients. J Nutr. 2001;131(4 Suppl):1359S-61S. doi:10.1093/jn/131.4.1359S
  82. Ebben M, Lequerica A, Spielman A. Effects of pyridoxine on dreaming: a preliminary study. Percept Mot Skills. 2002;94(1):135-140. doi:10.2466/pms.2002.94.1.135
  83. Morris MS, Sakakeeny L, Jacques PF, Picciano MF, Selhub J. Vitamin B-6 intake is inversely related to, and the requirement is affected by, inflammation status. J Nutr. 2010;140(1):103-110. doi:10.3945/jn.109.114397
  84. Friso S, Jacques PF, Wilson PW, Rosenberg IH, Selhub J. Low circulating vitamin B(6) is associated with elevation of the inflammation marker C-reactive protein independently of plasma homocysteine levels. Circulation. 2001;103(23):2788-2791.
  85. Sadeghi O, Nasiri M, Maghsoudi Z, Pahlavani N, Rezaie M, Askari G. Effects of pyridoxine supplementation on severity, frequency and duration of migraine attacks in migraine patients with aura: A double-blind randomized clinical trial study in Iran. Iran J Neurol. 2015;14(2):74-80.
  86. Popoviciu L et al. Clinical and Polysomnographic Researches in Patients with Sleep Disorders Associated with Magnesium Deficiencies. London: John Libbey; 1991.
  87. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  88. Nielson, FH, Johnson, LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor sleep quality. Magesium Res. 2010;23(4):158-168.
  89. Tanabe K, Yamamoto A, Suzuki N, et al. Efficacy of oral magnesium administration on decreased exercise tolerance in a state of chronic sleep deprivation. Jpn Circ J. 1998;62(5):341-346.
  90. Held K, Antonijevic IA, Kunzel H, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002;35(4):135-143. doi:10.1055/s-2002-33195
  91. McGeer PL, McGeer EG. Inflammation and the degenerative diseases of aging. Ann N Y Acad Sci. 2004;1035:104-116. doi:10.1196/annals.1332.007
  92. Dibaba DT, Xun P, He K. Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. Eur J Clin Nutr. 2014;68(4):510-516. doi:10.1038/ejcn.2014.7
  93. Wagner J, Wagner ML, Hening WA. Beyond benzodiazepines: alternative pharmacologic agents for the treatment of insomnia. Ann Pharmacother. 1998;32(6):680-691. doi:10.1345/aph.17111
  94. Pandi-Perumal SR, Srinivasan V, Spence DW, Cardinali DP. Role of the melatonin system in the control of sleep: therapeutic implications. CNS Drugs. 2007;21(12):995-1018. doi:10.2165/00023210-200721120-00004
  95. Pevet P, Challet E. Melatonin: both master clock output and internal time-giver in the circadian clocks network. J Physiol Paris. 2011;105(4-6):170-182. doi:10.1016/j.jphysparis.2011.07.001
  96. Rossignol DA, Frye RE. Melatonin in autism spectrum disorders: a systematic review and meta-analysis. Dev Med Child Neurol. 2011;53(9):783-792. doi:10.1111/j.1469-8749.2011.03980.x
  97. Brzezinski A, Vangel MG, Wurtman RJ, et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. 2005;9(1):41-50. doi:10.1016/j.smrv.2004.06.004
  98. Karasek M. Melatonin, human aging, and age-related diseases. Exp Gerontol. 2004;39(11-12):1723-1729. doi:10.1016/j.exger.2004.04.012
  99. Ebrahimi-Monfared M, Sharafkhah M, Abdolrazaghnejad A, Mohammadbeigi A, Faraji F. Use of melatonin versus valproic acid in prophylaxis of migraine patients: A double-blind randomized clinical trial. Restor Neurol Neurosci. 2017;35(4):385-393. doi:10.3233/RNN-160704
  100. Abdelgadir, IS, Gordon, MA, & Akobeng A. Melatonin for the management of sleep problems in children with neurodevelopmental disorders: A systematic review and meta-analysis. Drug Ther (NY). 2018;103(12):1163-1167.
  101. Janjua I, Goldman RD. Sleep-related melatonin use in healthy children. Can Fam Physician. 2016;62(4):315-317.
  102. Parker A, Beresford B, Dawson V, et al. Oral melatonin for non-respiratory sleep disturbance in children with neurodisabilities: systematic review and meta-analyses. Dev Med Child Neurol. February 2019. doi:10.1111/dmcn.14157
  103. Poeggeler B, Reiter RJ, Tan DX, Chen LD, Manchester LC. Melatonin, hydroxyl radical-mediated oxidative damage, and aging: a hypothesis. J Pineal Res. 1993;14(4):151-168.
  104. Mayo JC, Sainz RM, Tan D-X, et al. Anti-inflammatory actions of melatonin and its metabolites, N1-acetyl-N2-formyl-5-methoxykynuramine (AFMK) and N1-acetyl-5-methoxykynuramine (AMK), in macrophages. J Neuroimmunol. 2005;165(1-2):139-149. doi:10.1016/j.jneuroim.2005.05.002
  105. Carrillo-Vico A, Reiter RJ, Lardone PJ, et al. The modulatory role of melatonin on immune responsiveness. Curr Opin Investig Drugs. 2006;7(5):423-431.
  106. Bielli A, Scioli MG, Mazzaglia D, Doldo E, Orlandi A. Antioxidants and vascular health. Life Sci. 2015;143:209-216. doi:10.1016/j.lfs.2015.11.012
  107. Lundmark PO, Pandi-Perumal SR, Srinivasan V, Cardinali DP, Rosenstein RE. Melatonin in the eye: implications for glaucoma. Exp Eye Res. 2007;84(6):1021-1030. doi:10.1016/j.exer.2006.10.018
  108. Kozirog M, Poliwczak AR, Duchnowicz P, Koter-Michalak M, Sikora J, Broncel M. Melatonin treatment improves blood pressure, lipid profile, and parameters of oxidative stress in patients with metabolic syndrome. J Pineal Res. 2011;50(3):261-266. doi:10.1111/j.1600-079X.2010.00835.x
  109. Mayo JC, Sainz RM, Antoli I, Herrera F, Martin V, Rodriguez C. Melatonin regulation of antioxidant enzyme gene expression. Cell Mol Life Sci. 2002;59(10):1706-1713.

Vitamin D3 – Amazing Health Benefits

April 27th, 2019

Much More Than Bone Health

Vitamin D3 benefits

Most people know Vitamin D3 (Cholecalciferol) is essential for strong bones, because it helps the body absorb calcium and phosphorus from the diet.  Vitamin D3 benefits are far more extensive and in fact decrease the risk of all cause mortality (death regardless of the cause).  Although vitamin D is made by the body when skin is exposed to sunlight, the majority of people have below optimal levels of D3.  In fact a study showed below optimal levels of vitamin D3 in many people from a group of outdoor workers.  Also, sunscreen, protective clothing, limited exposure to sunlight, dark skin, and age may prevent getting enough vitamin D from the sun.  So even if you are in the sun a lot, that is no guarantee your vitamin D3 levels are sufficient.  Almost everyone should be supplementing with vitamin D3 for the following reasons:

Vitamin D3 supports

  • Supports a Healthy Nervous System
  • Supports Immune System
  • Healthy Teeth
  • Healthy Bones
  • Healthy Lung Function
  • Cardiovascular Health
  • Improves Brain Function
  • Regulates Insulin Levels
  • Aides in Diabetes Management

Vitamin D3 Lowers risk of 

  • Flu
  • Diabetes (Type 1 & 2)
  • Macular Degeneration
  • Eczema & Psoriasis
  • Bone Fractures
  • Heart Disease
  • Hypertension
  • Colorectal Cancer
  • Dementia
  • Alzheimer’s
  • All Cause Mortality

Optimal levels of Vitamin D3 range between 60 – 90 nanograms/ml. 

If you fall below this range, consider supplementing with 2,500 -5,000 I.U. daily.  Some people, even with additional daily D-3 supplementation, do not easily increase their vitamin D-3 levels, so you may need to double your daily intake.  If upon having them tested the second time, your levels did not increase very much (despite having doubled your daily dose), discuss this with your doctor.  You may have to take as much as 50,000 IU of vitamin D-3 a day (or more) to get up to 60-90 ng/ml. I know that going to your doctor’s office or a lab can be inconvenient but it is extremely worth it to decrease your risk of death from all causes as well as specifically from heart disease and cancer!

You do not want to miss out on any of the health benefits listed above.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.
Akeso Health Sciences