Lower Pressure Blog

This week we want to try a meatless Monday heart healthy recipe. Styled from the “General Tso Chicken” recipe we hope you try this heart-healthy alternative. It is well-documented that cauliflower regulates blood cholesterol levels. These studies point to potential cardiovascular benefits from consumption of cooked cauliflower.

I was shocked how tasty this really is. Best to be made fresh at home although there are frozen versions of this amazing dish. Try this with your family tonight!

Ingredients:

• 1 large head cauliflower, cut into large florets
• 1 c. all-purpose flour
• 1 c. milk
• 1 c. panko bread crumbs
• kosher salt
• Freshly ground black pepper
• 1 tbsp. vegetable oil
• 2 cloves garlic, minced
• 1/2 tbsp. freshly grated ginger or 1 teaspoon ground ginger
• 3/4 c. sweet chili sauce
• 1/3 c. low-sodium soy sauce
• Juice of 1 lime
• Cooked rice, for serving
• Sesame seeds, for garnish
• Green onions, for garnish

Instructions:

• Preheat oven to 400º. Dredge cauliflower in flour, milk, and bread crumbs and transfer to a baking sheet lined with a rack or a parchment paper. Season with salt and pepper.
• Bake until deeply golden and crispy, 20 to 30 minutes.
• Meanwhile, make the sauce: In a small saucepan over low heat, heat oil. Add garlic and ginger and cook until fragrant and softened, 2 minutes, then add sweet chili sauce, soy sauce, and lime juice. Simmer 5 minutes until thickened.
• Transfer cauliflower to a large bowl and add the sauce. Toss gently until completely coated.
• Serve over rice with sesame seeds and green onions.

We collected dozens of great heart healthy recipes for you – Here they are…

Having a healthy blood pressure is essential if the heart is to work properly and pump blood efficiently throughout the body. If it isn’t working as well as it should be, the blood won’t be distributing oxygen and essential nutrients to the cells and tissues as it should be. Many people ask if Blood Pressure Rise With Age?

The performance of our cardiovascular systems naturally decreases as we age

This is not surprising when you consider that there are so many variables associated with hypertension and old age. These include our cholesterol and blood pressure levels. According to the Mayo Clinic, hypertension is more common in middle aged men, with women being at higher risk after the menopause.

Here are several causes for blood pressure rise with age:

• An older heart: Even if you have a healthy diet and exercise frequently, aging is inevitable. This will affect the body’s performance in pumping blood. The natural pacemaker system in the heart regulates heart beats. As we age there is a greater likelihood that some of the pathways of the heart’s pacemaker system will have fat deposits, which affect how the heart works.
• Degeneration of the heart muscle cells and thicker cell walls are other reasons the heart’s aging might affect blood pressure. This can slow down the time the heart takes to fill with blood increasing pressure on the vessels.
• Blood vessels show a decreased performance as we age. These may be the most important variables when it comes to hypertension and old age, since arteries tend to narrow and harden as we age. This could lead to clogged arteries, which could lead to serious repercussions such as strokes or heart attacks.

More Reasons To Consider

• The reduced elasticity of the blood vessels as we age can also be caused early on by poor diet or lack of exercise.
• The ability of the body to process dietary salt decreases with age. Excess sodium is known to be a risk factor when it comes to high blood pressure, and people with hypertension are usually recommended to cut their salt intake. As we age, however sodium tends to accumulate in the bloodstream, so elderly people are recommended to cut salt intake even more.
• Blood volume changes as we age, since the body loses its ability to retain fluid, meaning there’s less fluid in the bloodstream. Theoretically this decreased volume of blood flow should cause less pressure in the blood vessels, but in many cases this condition seems to have the opposite effect.
• Decreased kidney function is another reason for increased risk of hypertension in older people. If the arteries that carry blood from heart to kidneys aren’t working as they should hormones are released that make the body retain more sodium and water. Blood vessels fill with additional fluid in turn raising blood pressure.
• When it comes to hypertension and old age, older people tend to live more and more sedentary lives, a known factor behind increased blood pressure. One good way to stop the clock, and keep hypertension at bay as we age is to keep as active as possible.

More about healthy Blood Pressure and Chart by age can be found here

Reviewed By

Dr. Rowena Sobczyk, M.D.

Dr. Rowena is RESPeRATE’s medical director.

“One cannot think well, love well, sleep well, if one has not dined well”, Virginia Wolf, British Novelist. Today we want to dine well from a recipe from Mount Olympus. An amazing quiche recipe that even would have Zorba the Greek dancing around with a bottle of ouzo. Enjoy this meal with a lovely Greek salad on the side.

And remember to share and invite friends to the dinner table. “For it is only in the company of others that eating is done justice; food must be divided and distributed if it is to be well received.” Walter Benjamin. German philosopher.

Ingredients:

• 2 Tbs. fine dry breadcrumbs
• 2 small leeks, white and light green parts halved and sliced 1/2-inch thick
• 2 cups chopped Swiss chard, kale, collard greens, or mustard greens
• 4 egg whites
• 3 whole eggs, beaten
• 1/4 cup low-fat milk
• 1/8 Tsp. nutmeg
• 1 Tbs. chopped fresh tarragon
• 1 Tsp. chopped fresh basil
• 2 oz. soft goat cheese

Instructions:

1. Preheat oven to 425°F. Coat bottom and sides of a 9-inch glass pie dish with olive oil cooking spray. Scatter breadcrumbs over bottom of the pie dish.

2. Bring 4 cups salted water to a boil in a large pot. Add leeks; boil 3 minutes. Remove pot from heat, add Swiss chard, and let stand 30 to 45 seconds, or until greens are wilted. Drain, rinse with cold water, and drain again, squeezing out excess water with hands. Set aside.

3. Whisk egg whites until frothy. Whisk in eggs. Whisk in milk and nutmeg; season with salt and pepper, if desired. Whisk in tarragon and basil.

4. Scatter leeks and Swiss chard over breadcrumbs in a prepared pie dish. Dot cheese on top. Pour egg mixture into pie pan. Bake 20 to 25 minutes, until golden brown on top. Cool 5 minutes before slicing and serving.

We collected dozens of great heart healthy recipes for you – Here they are…

Cannabis Oil and Hypertension

The scientific debate has been going on for years whether marijuana has an effect on the cardiovascular system. There was no clinical consensus and most of the studies focused primarily on THC, the psychoactive component in cannabis. But a study released earlier this month examined the effect that cannabidiol, or CBD, has on blood pressure and the results were encouraging.

According to the abstract from the, “Journal of Clinical Investigation” Cannabidiol (CBD) is a nonpsychoactive phytocannabinoid used in multiple sclerosis and intractable epilepsies. Preclinical studies show CBD has numerous cardiovascular benefits, including a reduced blood pressure (BP) response to stress. The aim of this study was to investigate if CBD reduces BP in humans.

The Study

Nine healthy male volunteers were given 600 mg of CBD or placebo in a randomized, placebo-controlled, double-blind, crossover study. Cardiovascular parameters were monitored using a fine meter and laser Doppler. The results varied but participants had a decrease of about 6 mm HG.

“Our data show that a single dose of CBD reduces resting blood pressure and the blood pressure response to stress, particularly cold stress, and especially in the post-test periods. This may reflect the anxiolytic and analgesic effects of CBD, as well as any potential direct cardiovascular effects. … Further research is also required to establish whether CBD has any role in the treatment of cardiovascular disorders such as hypertension.”

Now Epidemiological studies have shown a positive relationship between long-term stress and the development of the cardiovascular disease. Factors like social isolation, low socioeconomic status, depression, stressful family and work life, and anxiety are associated with an increased risk of the development and accelerated the progression of existing cardiovascular disease.

Current European guidelines on the prevention of cardiovascular disease have emphasized the importance of tackling these factors. Mental stress induces myocardial ischemia in patients with stable coronary artery disease, and this appears to be mediated by the adrenal release of catecholamines.

What Is CBD?

But what exactly is CBD? Cannabidiol (CBD) is one of the most prevalent chemical compounds in the cannabis plant. Unlike the more famous molecule, tetrahydrocannabinol (THC), CBD is completely nonpsychoactive. Don’t expect to get “high” off of this organic chemical, however. CBD is all relaxation without intoxication.

While CBD still has an effect on your body, consuming CBD by itself isn’t going to send you on the cerebral adventure associated with THC. For decades, medical professionals and the general public overlooked CBD because psychoactive cannabis took center stage.

Now, the medical potential of CBD has taken cannabis to mainstream audiences. Preclinical trials over the past four decades have found that the cannabinoid shows promise as an anti-hypertensive.

CBD Can Also Help With The Following Medical Conditions:

• Cigarette smoking addiction
• Acne
• Diabetes
• Fibromyalgia
• PTSD or Post Traumatic Stress Disorder
• Schizophrenia
• Crohn’s Disease
• Multiple Sclerosis
• Insomnia

Possible Side Effects Include…

One of the few side effects of CBD is tiredness, but for many, it’s what they seek out in the natural herb. Since pharmaceuticals for aiding sleep pose risk for addiction and leave you feeling groggy the next day, it’s best to go the safe route with non-habit forming CBD. When searching for strains to combat insomnia, try staying with Indica and CBD-heavy strains to knock you out when you need it most.

More Side Effects:

CBD decreased the activity of T and B cells which may increase the disease progression, tumor growth, and metastases, and exacerbate asthma.

CBD can decrease the activity of liver enzymes called cytochrome P450, responsible for metabolizing more than 60% of prescribed drugs. CBD may also cause mild hypotension, dry mouth, lightheadedness, and sedation.

Now I know what you must be thinking, “I have got to try this!” Yes and I understand why. In many places, CBD is still classified as a “Class 1” drug and is considered illegal. Even in places where it is legal, getting a pure CBD medication can be difficult. Places that had advertised CBD, when it was tested had almost no CBD in the oil.

The other thing I want you to be mindful of, again, that it can decrease the metabolizing of medications you are currently taking. If you live in a state where it is legal. Please consult with your healthcare practitioner before using this medicine.

CBD Oil As A Vasodialator

As a natural vasodilator, CBD may help improve positive cardiovascular health by widening the blood vessels to allow smooth blood flow.

CBD’s role as a vasodilator was highlighted in a double-blind, placebo-controlled, and randomized crossover study conducted by researchers from the Royal Derby Hospital Center and Oxford Center for Diabetes, Endocrinology & Metabolism, Churchill Hospital in UK in 2017.

In the said study, researchers explored the connection between CBD and a reduction in blood pressure, and they found that a single dose of CBD oil significantly lowered blood pressure in human volunteers, both under stress and at rest.

However, the authors also noted that “there are no dedicated studies in humans to date, to our knowledge, looking at the effect of CBD on either resting cardiovascular measurement or on the responses to stress, with continuous monitoring of cardiovascular parameters.”

CBD’s Anti-Inflammatory Properties

Studies conducted by researchers from the University of South Carolina School of Medicine in 2009 also reveal that CBD possesses anti-inflammatory properties. Since inflammation can cause high blood pressure or vice versa, eliminating inflammation may help alleviate high blood pressure.

However, inflammation may be a symptom of other diseases as well. Thus, leading a healthy lifestyle while using CBD oil is advised.

A Final Thought

If you are considering using CBD oil I would suggest that you speak with your family physician. CBD reacts with certain medication and alters the their properties. If you are taking blood pressure medications already, adding CBD Oil could lower your blood pressure to much. This can also be as dangerous as an elevated blood pressure. You may also wish to do further research on which brands are best. We cannot recommend any particular brand over another.

Click Here To Read More Information.

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A Finnish Proverb States: “A sauna is… the poor man’s pharmacy”. Apparently, Finns know about the connection between sauna and high blood pressure. And not just them: a new study released in the American Journal of Hypertension shows the regular sauna bathing helps prevent and reduce hypertension.

“Sauna bathing may have various health benefits including a reduced cardiovascular risk. We have previously shown that regular sauna bathing could be a protective factor against the development of cardiovascular diseases.

Specifically, participants reporting 4 to 7 sauna sessions per week had a markedly reduced risk of fatal heart disease events compared to participants with 1 sauna session per week. This was independently of well-established risk factors as well as several other potential problems.”

How Sauna Bathes Help

The underlying physiological mechanisms for this protective effect, however, are still unknown. Prior studies have shown that sauna bathing is associated with better cardiovascular function and produces positive short-term effects on systemic blood pressure, although the long-term effects of habitual sauna bathing on the risk of hypertension have not been previously investigated.

Tight control of blood pressure is a cornerstone in the prevention of heart disease. Recent studies have confirmed the importance of blood pressure reduction, suggesting additional cardiovascular benefits for systolic blood pressure (SBP) of less than 120 mm Hg as compared with less than 140 mm Hg.

As sauna bathing produces acute vasodilation which leads to a significant drop in blood pressure, regular sauna bathing could potentially result in long-term reduction of blood pressure.

This mechanism may further explain the protective effects of sauna bathing on the cardiovascular system. In this study, we aimed to investigate whether sauna bathing was associated with a reduced risk of incident hypertension using a long-term prospective cohort study comprising of apparently healthy middle-aged Finnish men without a history of hypertension at baseline.

The Clinical Study

To do so, they studied about 1,600 men without an elevated blood pressure of over 140/90 mmHg and men who were diagnosed with hypertension.

They then categorized the participants into three categories based on their bathing habits: those who take sauna baths once a week, two or three times a week or four to seven times a week.

During a 22-year follow-up, they found that about 15 percent of the men developed clinically defined hypertension.

They also discovered the risk of hypertension had decreased 24 percent among those who bathed two to three times a week. As for those who bathed four to seven times a week, chances of hypertension went down by 46 percent.

According to the researchers, regular sauna bathing helps improve the function of the inside layer of blood vessels. Sweating also plays a role as it removes fluids from the body, which contributions of the reduction of blood pressure levels.

Plus, saunas also aid with the overall relaxation – another factor in reducing high blood pressure.

What Makes A Cayenne Chili Pepper Hot?

Red hot chili peppers are proving to be beneficial in the war on hypertension. For those with high blood pressure, cayenne peppers might be just what the doctor ordered. This according to a study reported in the August issue of Cell Metabolism, a Cell Press publication.

While the active ingredient that gives the peppers their heat – a compound known as capsaicin – might set your mouth on fire, it also leads blood vessels to relax. The research was performed on hypertensive rats.

“We found that long-term dietary consumption of capsaicin, one of the most abundant components in Cayenne peppers very beneficial. Stated Zhiming Zhu of Third Military Medical University in Chongqing, China.

Those effects depend on the chronic activation of something called the transient receptor potential vanilloid 1 (TRPV1) channel found in the lining of blood vessels. Activation of the channel leads to an increase in production of nitric oxide. Nitrous oxide is a gaseous molecule known to protect blood vessels against inflammation and dysfunction, Zhu explained.

Capsaicin Research Studies

The study isn’t the first to look for a molecular link between capsaicin and lower blood pressure. However, earlier studies were based on acute or short-term exposure to the chemical, with some conflicting results. Zhu says their study is the first to examine the effects of long-term treatment with capsaicin in rats with high blood pressure.

The findings in rats should be confirmed in humans through epidemiological analysis the researchers said. In fact, there were already some clues. The prevalence of hypertension is over 20% in Northeastern China compared to 10-14% in Southwestern China, including Sichuan, Guozhuo, Yunnan, Hunan, and Chongqing, where Zhu is from.

“People in these regions like to eat hot and spicy foods with a lot of chili peppers,” Zhu says. “For example, a very famous local food in my hometown, Chongqing, is the spicy hot pot.”

Capsaicin Helps Prevent Heart Attacks

It isn’t yet clear just how many capsaicin-containing Cayenne peppers a day you’d have to eat to “keep the doctor away,” although that’s a question that should now be examined in greater detail, according to researchers.

A recent study found that capsaicin in peppers might even prevent or reduce damage to your heart during a heart attack.

Two years ago, scientists from the University of Cincinnati triggered heart attacks in mice. Then they applied capsaicin cream to different spots of the skin during the heart attack.

The capsaicin triggered a powerful reaction in the central nervous system. These signals helped to protect the heart muscle. In fact, the mice that got the capsaicin cream experienced 85 percent less cardiac cell death compared to the mice that got nothing.

According to Keith Jones, Ph.D., the study’s lead researcher, “Topical capsaicin has no known serious adverse effects and could be easily applied in an ambulance or emergency room setting well in advance of coronary tissue death.”

Plus, Dr. Jones said capsaicin cream might protect the heart during those long minutes it takes to open the blocked vessel.

Jones believes capsaicin cream works because it tricks the body. Your skin senses the “hot” cream and sends out signals to douse the fire. Your body goes into high alert squelching inflammation. Apparently, it can even save critical muscle fibers during a heart attack.

Capsaicin: Other Health Benefits

Fights Cancer:

A study published in Cancer Research found that capsaicin caused cancer cells to commit suicide. The substance caused almost 80 percent of prostate cancer cells to die in mice, and prostate tumors treated with capsaicin were about one-fifth the size of those in untreated mice.

“Capsaicin inhibits the growth of human prostate cancer cells in petri dishes and mice,” says lead researcher Dr. H. Phillip Koeffler, director of hematology and oncology at Cedars-Sinai Medical Center and a professor of medicine at the University of California, Los Angeles.

Provide Pain Relief:

A topical form of capsaicin is a recognized treatment for osteoarthritis pain, and may also help alleviate pain from diabetic neuropathy.

Capsaicin is also known to inhibit Substance P, a neuropeptide that is the key transmitter of pain to the brain. Substance P can cause swelling of nerve fibers, which may result in headaches and sinus symptoms. Studies have found that capsaicin both relieves and prevents cluster headaches, migraine headaches and sinus headaches.

Prevent Sinusitis and Relieve Congestion:

Capsaicin has potent antibacterial properties that fight and prevent chronic sinus infections, or sinusitis. Because it is so hot, it also helps to stimulate secretions that help clear mucus from your nose, thereby relieving nasal congestion. This phytochemical may also help relieve sinus-related allergy symptoms.

More Powerful Benefits

Fights Inflammation:

Capsaicin is a potent anti-inflammatory agent. It works by inhibiting Substance P, which is associated with inflammatory processes. Capsaicin is being looked at as a potential treatment for arthritis, psoriasis and diabetic neuropathy.

Soothe Intestinal Disease:

A Duke University study found that capsaicin may lead to a cure for inflammatory bowel disease (IBD). The substance can also help to kill bacteria such as H. pylori, which can help prevent stomach ulcers.

Burns Fat and Lose Weight:

Capsaicin is a thermogenic agent, which means it increases metabolic activity. This, in turn, helps to burn calories and fat. Many popular “fat-burning” supplements on the market contain capsaicin, as the substance may significantly increase metabolic activity for over 20 minutes after it’s eaten.

Protect Your Heart:

Capsaicin may help to protect the heart by reducing cholesterol, triglycerides, and platelet aggregation. It may also help the body dissolve fibrin, which is necessary for blood clots to form. Further, cultures around the world that use hot peppers liberally in their meals have significantly lower rates of heart attack and stroke than cultures that do not.

CAYENNE CHILI PEPPER WARNING

A note of warning when you start, do not start using a Cayenne pepper with a high Scoville Unit. The Scoville scale is a measure of the ‘hotness’ of chili pepper or anything derived from chili peppers, i.e. hot sauce. The scale is actually a measure of the concentration of the chemical compound capsaicin which is the active component that produces the heat sensation for humans.

I made the mistake of buying a chili powder rated at 9 million Scoville Units. As a result, my mouth was on fire, I broke out in a cold sweat, and my face became flushed. So it is recommended you start off low and as your body gets used to it you can increase.

If you consume a high dose of hot pepper and it causes discomfort, eat something absorbent, such as bread. Your first instinct will be to gulp water, but this will only spread the capsaicin throughout your mouth and hasten its way to your stomach. Once you’ve eaten it, there’s little else you can do to mitigate the side effects until it passes your system. If you get it on your skin, remove it with water or vinegar.

Soup. Don’t you just love that word? On a cold winter day, nothing can warm you up more than a bowl. I’ve always loved a creamy mushroom soup, but this Hungarian mushroom soup recipe is out of this world. It can be quite addicting.

The one thing I know for sure is a creamy soup makes the world feel just a little bit better. If you’re going to take the time to make a homemade soup, it should at least be a good one. This mushroom soup is a guaranteed winner!

Ingredients:

• 3 tablespoons butter
• 2 cups chopped onions
• 1 pound fresh mushrooms, sliced (any kind – a mix is the best)
• 2 teaspoons dried dill weed
• 1 tablespoon Hungarian paprika
• 1 tablespoon soy sauce or liquid aminos
• 2 cups of chicken or veggie broth
• 1 cup milk or almond milk
• 3 tablespoons all-purpose flour
• ground pepper to taste
• 2 teaspoons lemon juice (I add more because I love lemon!)
• 1/2 cup sour cream or Greek yogurt
• 2 tablespoons chopped fresh parsley

Directions:

1. Melt the butter in a large pot over medium heat. Add the onions and saute for 5 minutes. Put in the mushrooms and saute for 5 more minutes.

Stir in the dill, paprika, liquid aminos (or soy sauce) and broth. Reduce heat to low. Cover and simmer for 15 minutes.

2. Whisk the milk and flour together in a separate bowl. Pour into the soup and stir well. Cover and simmer for 15 more minutes, stir occasionally.

3. Finally, stir in the ground black pepper, lemon juice and sour cream or Greek yogurt. Mix together and allow to heat over low heat, about 5 minutes. Do not boil. Add fresh parsley to the top for garnish and serve with crusty warm bread.

We collected dozens of great heart healthy recipes for you – Here they are…

Today’s recipe comes from the American Beef Council. This recipe is sure to lasso the taste buds of every member of your family. Au jus is a French term that, although it sounds fancy on a menu, refers to nothing more than meat served in its natural juices.

The word jus, pronounced zhoo, refers to the thickened juices from a roast or other meat. Enjoy with a fresh green salad on the side. Try avoiding the fries.

Ingredients:

• 2-1/2 to 3-1/2 pounds beef Brisket
• 2 tablespoons vegetable oil
• 2 large sweet onions, cut into 1/4-inch slices
• 2 cups reduced-sodium beef broth
• 2 tablespoons reduced-sodium soy sauce
• 1 package (1-1/4 ounces) dry onion soup mix
• 1 teaspoon minced garlic
• 8 to 10 French rolls, split, toasted

Directions:

1. Cut Brisket into 3 to 4 pieces.  Heat oil in a stockpot over medium heat until hot. Place beef brisket in stockpot; brown pieces evenly. Remove brisket from stockpot; set aside.

2. Add onions to stockpot; cook on low heat 18 to 22 minutes until lightly caramelized, stirring occasionally. Add broth, soy sauce, soup mix, and garlic. Return brisket to stockpot; bring to a boil.  Reduce heat; cover tightly and simmer 2-1/2 to 3 hours or until brisket is fork-tender.

3. Remove brisket; keep warm.  Skim fat from cooking liquid.  Carve brisket against the grain into very thin slices.  Divide brisket evenly among rolls.  Close sandwiches.

4. Serve sandwiches with cooking liquid on the side for dipping.

We collected dozens of great heart healthy recipes for you – Here they are…

The Importance of Sleep & Natural Sleep Remedies

Sleep. It’s one of the most effective methods in the world for healing and rejuvenating your mind and body. Sleep plays an essential role in our immune function, our metabolism – even the way that we learn. So it’s no small wonder that sleep disorders like insomnia can be extremely disruptive to our everyday lives. The American Sleep Association reports that sleep disorders affect between 50 and 70 million adults in the United States.

The causes? Varied and complex. Our natural sleep cycle can be interrupted by a number of circumstances including emotional disorders, physical ailments, our environment – or even genetics. And if you’re determined to avoid taking the medication route to get more sleep, you may want to consider some natural remedies for insomnia that have proven to be a bit more effective than counting sheep. Research suggests that complementary and alternative approaches can be quite effective.

Melatonin

One of the most widely studied compounds for sleep, melatonin has been shown to be a relatively effective remedy for sleeplessness. It’s a hormone that’s naturally produced in the body and plays a vital role in regulating our sleep-wake cycle. Age, illness, and other factors can reduce the amount of melatonin that we produce. Research shows that a melatonin supplement may help people with insomnia fall asleep slightly faster and can also help to adjust circadian rhythms.

Valerian Root

Valerian is known for its calming effects and is often used in combination with other herbs to help not only with sleep problems but also with anxiety, restlessness, and irritability. It works to “quiet” the nervous system, which can leave you feeling more calm and relaxed. In randomized studies, 63% of participants using Valerian reported significant improvements in sleep patterns.

Try Acupuncture

Acupuncture can be effective in helping to resolve chronic pain, improve digestion, and yes – improve sleep. Why? Acupuncture therapy seems to activation of the self-healing mechanisms in the body. A review by Cao and colleagues found that acupuncture appeared to be effective in reducing insomnia.

Use Meditation

Mindfulness meditation has shown some promising results in sleep disorders when used as part of cognitive therapy. A JAMA Internal Medicine study followed nearly 50 adults who had trouble sleeping. A portion of the group worked on a mindfulness awareness program that included meditation and other exercises. The others participated in a sleep education class. At the end of the trial, the mindfulness group reported significantly less insomnia, fatigue, and depression.

Don’t Be Afraid To Get Help

Holistic treatment for insomnia can incorporate several modalities including herbal supplements, lifestyle changes, behavioral therapy, meditation, mind-body therapy and much more. For lasting results, aim to get at the underlying causes of your sleep problems rather than just treating the symptoms. Need help? Consider consulting with a qualified psychotherapist or psychiatrist, who can guide you toward the best approach for your overall health and sleep.