Natural Cures for Insomnia
Hey guys, Axe here from draxe.One of the most common things i'll hear from my patients, is they'll say, Axe, i can't sleep.And if you're one of those people that have trouble falling asleep, or struggle with insomnia, or you wake up during the night, that's very common.In this tutorial i'm going to go through the exact steps you need to follow to get better quality of sleep and to help you fall asleep fast.Step number one in overcoming sleep deprivation is to change your diet, surprisingly.And,.
For a lot of people, their diets are keeping them from falling asleep.Before you go to bed, you need to really drop your carbohydrate consumption.If you're consuming too many sugars and carbs, your body is burning those, it's getting warm.And so, lowering that sugar, and grain intake, and carbohydrate intake before bed is important.And get some good quality fats before you go to bed.Something like an avocado is a great food to actually help you fall asleep at night, either avocado or some organic yogurt.So again, avocado.
And organic yogurt, are the best foods to help you naturally fall asleep.The reason they work is those foods are high in magnesium and potassium.Magnesium and potassium are two crucial nutrients you need to help relax the body and to help you fall asleep at night.So remember avocado and yogurt, the top two foods you can consume just a little bit here or there in the evening that will help you fall asleep at night.The second step you need to do to overcome insomnia is to reduce stress.And for most.
People, along with diet, this is the big thing that's keeping you up at night, is your mind starts racing, you keep thinking and you can't shut your brain off.And there are several reasons for that.One, is you watched tv up until the point that you went to bed.That visual stimulus you're watching constantly, especially the blue light, and that doesn't just include the tv screen, it also includes your computer, your ipad, or your phone.And that light is blue light, which actually tells your pineal gland in your brain that it actually.
Needs to keep running, so it messes with your circadian rhythms and cortisol levels.It keeps you from falling asleep at night when you were looking at that bright blue light in the computer screens and tv screens.So, about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you need to shut off all electronics, and you need to start reading something that helps you relax.Or start journaling.So you can get out a journal and start writing things down.You can look at your schedule for the next day and write that down.But i really recommend.
Reading a novel that you enjoy, reading a devotional, your bible, or just something that helps you relax and wind down at least 30 minutes before bed.And that's going to help, and in general reducing stress.And if you have something that's really stressing you out, that's keeping you from sleeping at night, i recommend you start writing down those things that stress you out.Work on addressing those the best you can, and then start scheduling things into the week that you love to do.It is so important.If you've had a great day, and you've been happy all.
Day, it actually creates certain hormones in your body known as endorphins that actually help you fall asleep at night.So actually, having a good mood throughout the day can help improve your sleep at night.So step number two, shut down the computers and read a book before bed.As well as just add some joy into your life.Reduce stress it's very important for falling asleep at night.Step number three, is take quality supplements, especially a magnesium supplement.And taking a magnesium supplement, about 400 to 500mg a night before bed, can help you naturally.
Reduce stress, and really improve sleep.And so i recommend a high quality magnesium chelate or magnesium citrate before bed.So taking a magnesium supplement can help you fall asleep.Also supplements like melatonin can help, or valerian root.But i don't recommend doing those on a long term basis.Now, if you have jetlag, or you're not able to sleep just for a day or two, taking melatonin on occasion, about 3gms is fine.But you just want to do a small amount of melatonin on occasion, not on a regular basis.But again, consuming magnesium.
Can actually help you fall asleep at night.The next thing, and i think this is a great thing for helping you improve your sleep, is using essential oils, especially lavender essential oil and chamomile essential oil.So again, lavender oil, you can diffuse that by your bed at night, or just take a few drops of lavender oil and rub it on your neck.Also, you can actually take a warm bath with lavender oil and epsom salts.Epsom salts work because they have magnesium.Additionally, lavender oil actually has certain aromatic compounds that help relax your body.So doing a detox.
Bath, if you're going to go to bed at 10 or 1030, get in the bath at around 900 and soak in there for 30 minutes with your epsom salts and lavender oil.Just take about 20 drops of lavender oil, rub it all on your body, get in a warmhot bath, and relax there 20 to 30 minutes.Get out, and then, go and read a book for 30 minutes while you wind down, something relaxing and then fall asleep there at night.But again, lavender oil and roman chamomile oil are great essential oils to help you overcome insomnia, and to help.
You fall asleep at night when you can't sleep.And last, but not least, just in general, changing your lifestyle.I recommend a few things to do around your home to help improve your sleep.Get the temperature in your house cold, definitely below 70 degrees, often times, upper 60s to mid 60s for some people is necessary.So again, get your house nice and cold.That improves sleep.The other thing you want to do is make sure your bed is comfortable.If there is a big dip in your bed, it's time.
To get a new bed.Also, making sure it's dark in your room, getting some dark curtains can help you fall asleep at night as well.So if you follow those tips, and if you're saying to yourself, i can't sleep.I guarantee that these tips will help you fall asleep faster and help you overcome issues like insomnia.If you want to learn more tips on how to naturally fall asleep at night i have an entire article on, i believe over 20 ways and steps to help you naturally fall asleep.If you want to check that out, you can go to draxe, that's.
Natural PCOS Treatment Options Polycystic Ovary Syndrome
Hi this tarrin p.Lupo and today we're going to talk about polycystic ovary syndrome or pcos Tarrin p.Lupo let's talk about polycystic ovary syndrome, to understand it you first have to understand how ovaries are normally supposed to work.What happens is as you develop eggs they actually come to the surface of the ovary via a cyst, so multiple cysts will develope at one time inside an ovary.The dominant cyst or the one that grows the most will actually be the one to pop in release an egg.
All the rest so this this that develop come straight back down and get reabsorbed into the ovary.During polycystic ovary syndrome something goes wrong.Those cysts that are supposed to get reabsorbed don't.Although they don't release eggs they still form all over the ovaries you get multiple cysts.These cysts then go on to produce extra hormones that shouldn't be there and this causes most to the symptomology of polycystic ovary syndrome.The ultimate reason this happens is actually kinda surprising, it's a sugar regulation problem people who are insulinresistant or have.
Insulin surges, develop pcos.Insulin resistance is kinda fancy way of saying your prediabetic or you're about to develop diabetes.You can no longer regulate blood sugar correctly.Most insulin resistance happens due to a lifetime up a bad diet.Things like eating too much meat, fat ,oils and especially refined carbohydrates can set this in motion.The insulin resistance actually wreaks havoc on your hormonal system especially and enzyme called 1720 lyase.This will promote testosterone production where you shouldn't really be making it.This rise in testosterone is a problem.
But what also happens are the cells on the ovaries, the theca cells, they also produce too much estrogen too.This causes a weird mix up symptoms at present in pcos patients.Sometimes they'll end up growing hair when they're not supposed to grow hair or they'll get adult cystic acne.The other issues is they have a real problems with carrying a baby.Infertility is the main reason pcos is such a problem.Insulin resistance is the ultimate cause of all these problems not only that but the surges in insulin and testosterone.
Create a vicious negative feedback loop and will perpetuate the insulin resistance.It also causes thyroid problems.Later on you can develop autoimmune thyroid problems, with this condition.One of the sad things is some women spend fortunes trying to get pregnant carry a baby in never have pcos actually regulated or managed.This is the the main reason women have infertility problems and they can't carry a child.Ultimately it's because their diet.Pcos is really affected by insulin surges and you're kinda see two presentations with this.You'll see people who are insulin resistance and you'll see the other side.
Of the coin, people who are hypoglycemic.A good way to tell the difference is usually look at the body most to the people who are insulin resistant have very stubborn weight they can't get rid of.On the other side the coin you'll see hypoglycemics who are usually skinny pcos's, and often misdiagnosed.Also, one last thing about pcos a lot of women get problems with their menstrual cycle so they either have irregular periods, very long painful periods or they don't even have periods at all when they get stressed out.
So there are natural ways to manage this.This is really about controlling insulin resistance, you want to use the same diet a diabetic would use in order to reduce your acne, your facial hair, your infertility and your menstrual problems.If you adopt that kind of diet where you reduce your meat oil, and especially your refined sugars you'll see a vast improvement.Ultimately a plantbased diet is going to be the best direction to go for this condition so just stay on top your diet if you want to manage your pcos.
Natural Treatments for Restless Leg Syndrome
Hey guys, Axe here, of natural medicine.In this tutorial, i'm going to share with you my top natural treatments for restless leg syndrome.You're going to learn the best supplements, the best diet, lifestyle, as well as herbal treatments and remedies for getting rid of restless leg syndrome in 24 hours or less.I'm telling you, these things absolutely work.The number one thing you want to start doing right away is start taking a magnesium supplement.Magnesium helps your muscles relax.It's very effective in that way.So again, start using.
Magnesium on a daily basis.Typically, you want to get a magnesium chelate.If not magnesium chelate, magnesium citrate also works well, and doing 500 mg a day, or about 400 to 500 mg every single day of magnesium powder as a supplement.Also, i would go online to my website, draxe and look up magnesiumrich foods, or you could do a google search for Axe magnesium foods, and i have a whole list of the top 10 foods that are high in magnesium that you should start consuming on a daily basis.
The number two thing you want to start doing to get rid of restless leg syndrome is you want to start supplementing and using folate.That's also known as vitamin b9.We know that folate actually helps support nervous tissue, as well as muscular tissue.It's also been shown in studies to help reduce restless leg syndrome.Now you don't want to take folic acid.You want to take a good quality folate supplement on a regular basis.Also again, look up folaterich foods.I have another list for that on my.
Website, draxe, that you can find there as well.The number three thing you want to start doing to get rid of restless leg syndrome is consider seeing a wellness chiropractor or an acupunctural therapist.Now what can often happen is if your lower back gets very tight or your si joints, or let's say you even have a problem with your piriformis muscle, but something happening in sort of that lower chain quadrant around your lower back or glute muscles, especially the si joints, nerves can get compressed, causing restless leg syndrome.For that reason, chiropractic care is very, very effective,.
And i've seen great results and refer my patients to get work done from chiropractors to help relieve any type of nerve issue that can be causing restless leg syndrome.Sometimes it's a nutritional issue, but sometimes it's a structural issue, what's going on with that body.For that very same reason, exercise can often help, whether it be running, or swimming, or biking and stretching afterwards.Anytime you do any type of exercise, stretch especially your hamstrings, stretch your piriformis muscle, really stretch those si joints and hips, and those different areas.Along with, again, chiropractic care and exercise, those.
Are great mobility things that can help you get rid of restless leg syndrome.The number four thing you can do to get rid of restless leg syndrome is start consuming more potassiumrich foods.Oftentimes, your body can become irritated when your body is holding on to excess fluid.When you have fluid retention, it causes swelling.That as well can put pressure on different nerves, muscles and tissues, causing restless leg syndrome.So what you want do is start consuming potassiumrich foods.You can go to my website, draxe, and search Axe potassium food list, and you're going to find a list there.
Of the top 10 potassiumrich foods.And listen, it's not just bananas.There are things that might surprise you, like avocados and yogurt and spinach, that are also really high in potassium.Mangoes are another great one, strawberries, kiwi.Get some of those foods in your diet.Follow that food list.That can help.And number five, using chamomile essential oil.Chamomile has been shown to help reduce muscle spasms.It's also been shown to help relax the body, improve insomnia, sleep, even lower cortisol levels.So for that reason, chamomile essential oil or a cup of chamomile.
Tea before bed is a great thing to do in terms of a natural treatment for treating any type of restless leg syndrome.A few other tips here as well.You've got to keep stress levels low.That's very important.If you're really stressed out before going to bed and your mind is racing and going, take some time and read a relaxing book, maybe journal a little bit.Getting your body in that sort of right sleep environment is really critically important as well in getting rid of restless leg syndrome.
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