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IT’S SLEEP SUNDAY – LET’S TALK ABOUT MELATONIN AND HOW IT AFFECTS OUR SLEEP…

Melatonin is a hormone which plays an important part in our sleep regime. It’s production is controlled by exposure to light so with the darker nights now upon us the melatonin secretion rises to help us feel tired. It’s produced by the pineal gland in the brain, but it’s also found in other areas, such as the eyes, bone marrow, and gut.

In the morning when we wake up the light shuts melatonin production down so that we can stop feeling sleepy but there are other ways to regulate our melatonin levels to help us sleep better. There are many things to avoid which will help your melatonin levels which include stress, smoking, exposure to too much light at night (including blue light), not getting enough natural light during the day, shift work, and aging all affect melatonin production.

To help improve your melatonin levels try and get to sleep before midnight and up your natural light exposure if you can by going outside for a regular walk preferably when the sun is out. Healthline say that taking a melatonin supplement may help counter low levels and normalize your internal clock. Healthline go on to say that if you want to try melatonin, start with 0.5 mg (500 micrograms) or 1 mg 30 minutes before bed. If that doesn’t work, try increasing it to 3–5 mg or follow the instructions on the supplement.

You can buy Neuro Rest Sleeping Tablets, Natural Melatonin Sources from Amazon for £16.97 which supports the full sleep cycle and supports the sound, restorative rest you need to get to sleep and for the entire night. They are –

  • Holistic, Multi-Ingredient Blend: Unlike melatonin that is only designed to help you fall asleep, or just 5-HTP that helps once you’re asleep, Neuro Rest has a unique blend of ingredients that combine to deliver a time-released formula all night long
  • A Supplement, Not a Sedative: Use our sleep aid tablets with peace of mind, knowing you won’t struggle to wake up the next morning or feel drowsy all day. It’s non-habit forming even when taken daily so you can use it only when you need it, without concern
  • Naturally Formulated: While some sleep aid tablets are made from synthetic sources, Neuro Rest is produced from natural food sources. They are suitable for vegetarians & vegans, are free of GMOs & are made in the UK according to strict quality standards
  • Works Better the Longer You Use It: Neuro Rest is formulated to help you achieve rejuvenating, high-quality sleep night after night. Most see noticeable benefits within the first 5-10 days, but after 2-3 weeks experience the maximum benefits of regularly good sleep

There is also a great book on Melatonin, ‘The Magic of Melatonin: How This Amazing Hormone Will Help You Sleep, Reduce Pain, Relieve Anxiety, Slow Aging, and Much More’ by Dr Jan-Dirk Fauteck.

Dr. Fauteck addresses the impact of proper supplemental melatonin and various studies and research done on the topic. Melatonin has been widely used to correct problems of sleep disorders, and while this book looks into that research further and breaks down the impact of melatonin and sleep, it also addresses research that addresses melatonin use for its ability to regulate the circadian clock in general and impact other areas of health such oxidative stress, neuropsychiatric disorders, headaches, chronic pain, digestion, diabetes, fertility, pregnancy, cancer, and many age-related diseases.

In this book, Dr. Fauteck summarizes critical information related to the necessity of maintaining regular biological rhythms and describes the pathological consequences of circadian rhythm disturbances. He provides a clear description of how melatonin is produced and secreted, how the prevailing artificially imposed light/dark cycle can disturb its rhythm, and how this translates into other potential pathologies.

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7 EVERYDAY IMMUNITY-BOOSTING FOODS THAT CAN HELP FIGHT DISEASES…

Did you know your favorite fruit kiwi solely has potassium, folate, Vitamin C, and Vitamin K? Kiwi’s vitamins can double your white blood cells. Other nutrients help in the proper functioning of the body.

Like kiwi, many fruits combat infection, vegetables increase blood flow, and strengthen your immune system. In this article, we’ve compiled a list of seven immunity-boosting foods that can help you fight diseases and enhance your natural defenses.

  1. CITRUSY FRUITS & GREEN VEGETABLES…

No list of immunity-boosting food can complete without including citrusy fruits and leafy
greens. Either in cold or flu, people resort to citrus fruits for squeezing out Vitamin C as it
increases WBC production that helps in fighting viral infections. The human body doesn’t store Vitamin C. Hence one should eat citrus fruits like orange, limes, and grapes daily. Apart from these juicy fruits, a few leafy vegetables also bag Vitamin C. Tangy tomatoes, luxuriant kale, rich broccoli, green spinach, and tempting bell pepper tops the list of vegetables consisting of the vitamin in a larger portion. Pro tip – eat these vegetable raw. The heat slims down the vitamin during cooking.

2. CANNABIS…

The world is under the rage of coronavirus, and with no treatments and vaccines known, one can only focus on improving immunity. Surprisingly, a drug-herb can be useful as a natural medicine to boost immunity! When we say this, we’re enlightening cannabis’ use for circulating your WBC count. The cannabinoids in the cannabis edibles or extracts magnify the immunogenicity in tumor cells, resulting in a better immune system. A study also supports the claim by exploring the health effects of cannabis. Cannabis acts as immunotherapy as they impact hematopoiesis, too!

3. SEAFOOD & POULTRY…

Seafood items comprise omega-3 fatty acids that can level up the WBCs in the body. Fishes like shellfish, sardines, salmon, mackerel, and herring have omega-3 fatty acids. Cod and tuna are full of Vitamin A. Scallops, lobster, sea-bass, and shrimp can fulfill your body’s iodine needs. Besides these, seafood can supply zinc, calcium, selenium, magnesium, Vitamin B, and Vitamin D.

Like some seafood, a few poultry food items have magical powers to heal your immunity. Ancient India and Southeast Asia countries have been demonstrating the use of chicken soup in sickness from 7,000 to 10,000 years ago. The poultry in soup reduces inflammation and helps in curing. Turkey and other poultry food have high Vitamin B6, which helps the body make fresh and strong red blood cells. 

4. GARLIC AND ONION…

No kitchen in the world is deprived of garlic because people use it as both medicine and food. Garlic has a history of several therapeutic impacts on the human body. Whether you like the sulfur smell of garlic or not, eating it can benefit your health significantly. When you smash or cut garlic, it produces a sulfur compound called allicin. It has immune-boosting qualities. Even onions have quercetin, a component that has antiviral properties. If you want to add a zest to your food and make your meal an immunity booster, add tons of garlic and onions to it.  

Photo by Engin Akyurt on Pexels.com

5. BROCCOLI…

How about having your favorite pasta with tangy sauce and some immunity-boosting recipes altogether? Broccoli has the healthiest essentials like Vitamin A, C, and E packed with fiber elements. Broccoli features certain antioxidants and phytochemicals. Broccoli can elevate the immune system because of its phytochemicals and glucobrassicin & carotenoids in it. Whereas the antioxidants in broccoli help to discover and kill the free radicals that cause cell damage. Broccoli’s each nutrient can do good to immunity. You can steam broccoli to allow it to keep the nutrients with itself.

6. YOGHURT…

Your simple meal accompaniment yoghurt is miraculously useful for increasing immunity. Super-charged with probiotics, a good bacteria supporting gut health, eating yoghurt for a better immunity isn’t a bad idea. Also, Vitamin D in your daily yogurt can help you combat viruses while making your natural defense system powerful for the future. A study concluded that consuming yoghurt can help an individual with producing more antibodies. Expert’s advice – avoid flavored and sugar-loaded yoghurt for plain texture and maximum health benefits. For making your yoghurt tastier, try adding strawberries, or pour a spoon of honey instead. 

7. DARK CHOCOLATE…

What a delightful way of boosting your immune power! Thanks to the phenolic compounds in cocoa in the dark chocolate for making a healthy immune system. Various factors like lymphocytes, antibodies, and macrophages contribute to an unbeatable immunity, and so does the magnesium. Magnesium priorly improves the functioning of these factors, which make better immunity. Apart from food items like brown rice, spinach, pumpkin seeds, and avocado, dark chocolate also has plenty of magnesium. While you give yourself a treat eating dark chocolate now, it might create wonders for your immune system later. 

SUMMARY…

It’s easy to boost immunity from eating chocolate or garnishing a meal platter with a mere herb. No item on the list is hard to get or impossible to add to your meal. Apart from the mentioned things, you can also eat almonds, papaya, ginger, turmeric, sunflower seeds, spinach, and drink green tea to fight diseases naturally. From now onwards, whatever you eat or drink, have a goal of making your immunity better!  

Source: Guest Post from Crystal Wilson
Content Specialistcrystal.willson@cbd-news.co
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NATIONAL STRESS AWARENESS DAY WEDNESDAY 6th NOVEMBER…

The first Wednesday in November each year is National Stress Awareness Day

A flagship annual event. This event is great as a means of raising awareness of the organisation, achieving publicity for stress, and promoting the importance of wellbeing for individuals and organisations. It is also a day to make sure those who are stressed know to seek advice and the right help.

We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental health problems or make existing problems worse.

National Stress Awareness Day is a great chance to take a moment to think about our wellbeing and find advice or support on managing stress.

Sharing how you’re feeling with friends and colleagues can make a huge difference. By sharing you could get some great advice and tips or find you can support other colleagues who need help.

The National Stress Awareness Day website has lots to help people with stress. From ways to overcome your fears and phobias with spiritual help, how health issues can contribute to stress, how hypnotherapy can help with depression and hypnosis for anxiety and much more.

Many people with commitment phobia have problems with committing to relationships. Quite often, the people who view their website, and who go on to contact them, are not the commitment phobic person themselves, but their frustrated partners.

It’s important to know when you’re stressed so you can step in before it affects your mental health. Common signs of stress could include: difficulty concentrating, interrupted sleep, breathlessness, irritability, or low energy.  

Mind are asking employers to start the conversation about stress in their workplace. By creating a Stress Awareness Space, staff can share their thoughts and feelings when they’re feeling stressed.

Anything you can do to raise awareness of stress especially during this pandemic could help just one person overcome it.  A fundraising coffee morning is one example of a great way to break the ice.