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Sleep and Vitamins
By: Nikos Linardakis
Vitamins and Minerals Can Improve Sleep Taking proper vitamins and minerals may prevent trouble falling or staying asleep. Too much copper, especially if taken prior to bedtime, may increase the occurrence of nightmares by over-stimulating the creative areas of the brain. Foods, such as grapes and chocolate, contain high levels of copper. As a result, cutting back on these foods prior to sleep may help. Calcium, on the other hand, can help alleviate restlessness. A glass of warm milk at bedtime may help with relieving muscle cramps. For those who are lactose intolerant, taking a daily vitamin that offers a therapeutic dose of calcium may be a good choice. However, according to a study described by Dr. Carman et al., calcium supplements may slightly intensify agitation in psychotic patients. Vitamin D may also trigger such symptomatology. A magnesium deficiency can detract from getting a full, deep sleep. Symptoms may include waking up at the slightest noise, and sleeping additional hours during the day. Diabetics are especially prone to magnesium deficiency. They can acquire the magnesium they need through natural sources, including nuts, broccoli, spinach and fish. Every cell in the body needs the B vitamins (B1, thiamine, B2, riboflavin, B3, niacin, B5, pantothenic acid, B6, pyridoxine, B7, biotin, B12, cobalamine, and folic acid, folate)-particularly nerve cells. This is best exemplified by folate (the most common nutritional deficiency in the world). Women who are pregnant must have folate to avoid neural tube defects in their offspring. Vitamin B deficiency manifests itself in neurologic disorders, and thus, in sleep problems and muscle weakness. Vitamins B12 or B6 can also help in the therapeutic plan for depression. Ebben et al., investigated the effect of pyridoxine (vitamin B6) on dreams in a placebo-controlled, double-blinded study. The researchers examined if vitamin B6 increased dream vividness or the ability to recall dreams. A dozen college students participated in three treatment conditions (ingesting either 100mg B6, 250mg B6, or a placebo prior to bedtime) for a period of five consecutive days. Findings showed a significant difference in dream-salience scores (measures included vividness, bizarreness, emotionality, and color) between the 250mg condition and placebo. Vitamin B6 might increase cortical arousal during periods of rapid eye movement (REM) sleep, the researchers suggested. P. Chan et al. investigated the safety and efficacy of vitamin B complex capsules in a double-blinded, placebo-controlled study in elderly patients with severe nocturnal leg cramps. After three months of the study, 86 percent of the patients taking vitamin B had prominent remission of leg cramps, whereas the placebo group experienced no difference. The frequency, intensity and duration of nocturnal leg cramps were reduced. Vitamin B complex is a relatively safe and effective alternative, which clinicians should consider in the treatment for nocturnal leg cramps. Other studies suggest that vitamin B12 may maintain the homeostasis of sleep and/or wake cycles, improve the sleep quality and increase alertness in a work environment. Sleep deprivation has been associated with a reduction in niacin, and one of the manifestations is also seen with pelagra-dermatitis. Therefore, for those individuals who lack appropriate sleep hours, a dose of niacin could help alleviate potential problems. Restless legs syndrome (RLS), a neurosensory disorder, has been associated with iron deficiency anemia. Thus, RLS is often treated with iron. Reduced serum folate levels have been associated with pregnant women with RLS. Serum ferritin and folate levels during pregnancy should be reviewed to minimize the complaints of restless legs, and to promote more healthy sleep and better daytime alertness during pregnancy. Overall, a healthy equilibrium and functioning body requires vitamins and minerals to perform efficiently. If your body has increased stresses (smoking, overweight, emotional stress, etc.), then it likely requires increased antioxidants and other bio-available nutrient supplements to function at its fullest. Always remember, too, that the body needs adequate water. The simple concept of refreshing our bodies with essential H2O is one that is often overlooked. The "8 glasses of water a day" will allow the vital organs to work at their best. The end result is to feel much better both in the daytime and at nighttime while sleeping. In the end, make certain that the vitamin and mineral supplement is manufactured with USP and GMP quality, and contains appropriate amounts of nature's sleep ingredients like magnesium, calcium, vitamin B complex, and antioxidants. Purchase physician-fomulated NYTEX - a natural supplement that contains a powerful antioxidant, PROCIDIN, and the proper dosage of ingredients & vitamins that address all cycles of sleep. http://www.buynytex.com About Dr. Nikos... o CEO of Tharos Laboratories, Inc. - a nutritional supplement companyo Published author of over a dozen books, including The World of Children’s Sleepo Former Editor-in-Chief of McGraw-Hill Companies, Health Sciences Division in New York. o Former Director of Clinical Research for The Natural Standard in Cambridge, MAo Served as the author of clinical review monographs covering natural extractso Scientific Advisory Board Member of the Cranberry Institute o Research Associate at the Sleep & Behavioral Institute in Chicago, ILo Author of Ten Natural Ways to Healthy Sleepo An active lecturero Monthly columnist for Sleep and Health News Journal Dr. Nikos has extensive experience in the development and manufacturing of nutraceutical products, and has worked for both public as well as privately held companies in this market sector. He has a vast knowledge in FDA compliance, protocol design, and other physician-liaison functions. Article Source: http://EzineArticles.com/
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How to Benefit from the Mind-Body Connection
(excerpt)
You are about to gain insight into the
mind-body connection. The number of
people who truly understand these principles on our
planet are relatively few.
There is an undeniable connection between our minds and
bodies, you can learn
to use this fact to your benefit.
Dr. Bernie Siegel, author of "Love, Medicine and
Miracles" was once a
distraught cancer surgeon until he
began to understand the greater principles
of the mind-
body connection. He felt dragged down by the artificial
barriers
that existed between patient and doctor, and the
helplessness he often felt as
a result of his inability
to effectively serve those patients. Eventually, those
barriers
were disintegrated by Dr. Siegel's recognition
and growing understanding of the
mind-body connection and
how it could serve his patients and himself.
Dr. Siegel, or Bernie as he began to have his patients
refer to him, had some
startling realizations as a cancer surgeon. He found that
there were actually
quite a few people in the world that successfully beat
the statistics on cancer
survival. He began to recognize that a patient's ability
to defeat something as
serious as cancer had to do with the patient's mind and
attitude about their
disease.
If you would like to see the rest of
this article, please go here:
http://www.tobeinformed.com/repository/mind-body.html
copyright 2004 - David Snape
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