Body and Being
NATURAL SOLUTIONS FOR HEALTH AND BODY CARE
Monthly articles are supplied by guest writers who explore natural solutions to health and well-being issues.
Natural solutions for stress, mood and sleep disorders
by Dr. Michael Murray, N.D.
(November 2005) — Is your lifestyle wreaking havoc on your health? Scientists have discovered that stress, poor diet, and insufficient exercise and lack of sleep not only affect our bodies, but also adversely affect our brains.
Specifically, the brain begins to produce lower levels of serotonin, the neurotransmitter that regulates mood, appetite and the ability to get a good night’s sleep.
As a result, many people are overweight, crave sugar and other carbohydrates, experience bouts of depression, get frequent headaches, and have vague muscle aches and pain. All of these can be improved by raising brain serotonin levels.
How does the brain produce serotonin?
Serotonin is synthesized from essential amino acids which come from a healthy diet, but we don’t always maintain a healthy diet day in, and day out. Fortunately, scientists and researchers have discovered a groundbreaking supplement, 5-Hydroxytryptophan (5-HTP), that can safely and efficiently boost serotonin levels and reduce depression, obesity, insomnia, migraine headaches and anxiety.
5-HTP, an amino acid, is the intermediate step between tryptophan and the important brain chemical serotonin. 5-HTP is relatively new to the United States but has been available in Europe as a medicine for more than 30 years.
How much sleep do you need?
Sleep requirements vary from one person to the next and our need for sleep decreases with age. A one-year-old baby requires about fourteen hours of sleep a day, a five-year-old about twelve hours, and adults about seven to eight.
Women tend to require more sleep than men. As people age their sleep needs may decline, but so does their ability to sustain sleep. In addition to 5-HTP, many people respond well to melatonin supplementation to get a better night’s sleep.
Stress reduction
Another naturally occurring compound in our bodies is S-Adenosylmethionine (SAMe). SAMe is a key physiological agent formed in the body by combining the essential amino acid methionine with adenosyl-tri-phosphate (ATP). SAMe is necessary in the manufacture of important brain compounds such as neurotransmitters and phospholipids like phosphatidylcholine and phosphatidylserine.
Supplemental SAMe given to depressed patients has resulted in increased levels of serotonin, dopamine and phosphatidylserine, as well as improved binding of neurotransmitters to receptor sites. Based on a number of clinical studies, SAMe may be the most effective natural antidepressant, although standardized extract of St. John’s wort, containing 0.3 percent hypericin, can also be very helpful.
Recent studies have also shown that L-Theanine, an amino acid found in green tea, produces tranquilizing effects in the brain without drowsiness. By diminishing feelings of stress, worry and anxiety, L-Theanine may also improve mental focus, learning and concentration.
You could drink six to eight cups of green tea a day and get 200 to 400 mg of L-Theanine, or look for a supplement for more convenience.
Whether you have trouble with stress, sleep or anxiety, these natural health support products can give you a new lease on life. For long-term, optimum health, don’t forget to improve your diet and get some exercise, too!
Michael T. Murray, N.D., is a graduate of Bastyr University and the author of over 20 books including his latest The Encyclopedia of Healing Foods. Dr. Murray is Director of Product Development for Natural Factors Nutritional Products.
This information is intended for educational purposes only. It is not provided in order to diagnose, cure, mitigate or prevent any disease, illness or injury. Those individuals suffering from any disease, illness or injury should consult with their healthcare provider.
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