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ARTICLE TITLE: S is for Sleep and Soup |  |
Tuesday July 5th, 2011, 8:55 PM |
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| Author: Mary-Ann Shearer for The Natural Way Netwok |
| Dear Natural Wayer, This week I am including my quick, delicious and nutritious Red Lentil Soup and some information on how to get a good nights sleep. Then I have been hard at work on my book Healthy Kids, and what started as an update and became more of a re-write. In between I have been working on a program called Natural Help at www.naturalway.co.za which deals with various health problems and some natural tips and suggestions that have worked for ourselves and many others. Check it out, let me know if I have left anything out. We are experiencing some really cold rainy weather here is the Western Cape, in fact it feels like snow somewhere. This is my favorite time for soup and right now my favorite soup is my quick lentil soup. I find legumes really make most soups and you can use any, from chickpeas to White Borlotti or Red Kidney Beans or the large Butter Beans and of course on of my favorite, red lentils. Legumes contain a variety of nutrients, possibly the most valuable being the fibre only found in legumes, which is know specifically to stabilize blood sugar and help control body weight. You can even by this bean fibre in capsules as a supplement to help curb your appetite, so imagine what a bowl of soup with legumes does on a daily basis. Wether you are under or over weight, the stabilization of blood sugar is essential to the functioning of a healthy immune system, brain and hormonal system, so everyone can benefit from legumes on a regular basis.  Here is the recipe for my quick and easy Red Lentil Soup 500g (1 lb) red lentils - rinse until the water stops frothing. Place in a pot with 1 liter (4 cups) water Bring to the boil and boil until lentils have softened (about 15-20 minutes) Only then add: 2 - 4 tsp Mary-Ann's vegetable stock powder Mary-Ann's Herb or Garlic and herb salt to taste 1-2 cups diced baby marrows (zucchini or courgettes) 1-2 cups diced carrots Simmer gently until vegetables are soft enough to eat It's that simple and delicious - I would guess this could be the lentil soup Esau sold his birthright for. Taking Control of Sleep We tend to take a good night’s sleep for granted – until something goes wrong. Sleep problems are so common in this day and age and can be a major source of stress, mental imbalance and ill health if not managed correctly. The number of people taking medication in order to sleep is frightening but what I find even more shocking is that most people have no idea what the implications are of taking these drugs. Just this week I was reminded of how serious sleep problems are, and what the consequences of going the medical route can be. A young woman telephoned me to ask why, when her diet was so healthy, she was having seizures and suffering from ‘pins and needles’ in her hands. It transpires that she had been on sleeping tablets for many years. She had decided that as her health had improved to such an extent she would stop taking the tablets as she felt she no longer needed them. That is when the seizures started and so she took herself off to her doctor who referred her to a neurologist. She was then put on anti-convulsive medication, but this increased the seizures and upset her endocrine system, disrupting her menstrual cycle in the process! On reading up about the original medication prescribed for her sleeping problem (Noctamid), I found that the side-effects are pretty horrific. These include myasthenia gravis (a chronic disease marked by abnormal muscle weakness and fatigue), severe respiratory problems and sleep apnoea syndrome (a temporary cessation of breathing during sleep). This drug is one from the benzodiazepine family and is also known to lead to physical and psychic dependence. Under the withdrawal symptoms listed, it clearly states that besides headaches, muscle pains, extreme anxiety, tension, restlessness, confusion and irritability (to name but a few!) tingling of the extremities and epilepsy may be experienced! To my mind, the worst thing of all is that not one of the doctors she had been to bothered to look into her history or even asked her what medication she had been on. They simply recommended very expensive brain scans (which found nothing) and put her on even more medication with even more alarming side-effects! This reinforces my belief that you cannot rely on someone else to keep you healthy - you cannot abdicate your responsibility. You need to learn what your body needs and you need to understand fully what the implications of your choices are. Think twice before you take something blindly to help you sleep. There are more natural solutions, but before we get on to those, let’s take a look at why it is so important to get a good night’s sleep. THE ROLE OF SLEEP Exactly why sleep is necessary for good health and efficient mental functioning is not fully understood. The most obvious theory is that the brain and all the body’s metabolic processes require periodic rest to perform effectively. But whatever its role, there is no doubt that the mysterious, restorative power of sleep recharges the batteries of the central nervous system - if you have ever skipped a night or two of sleep will know just how ratty you can get! The mechanism that induces sleep is not known. In the dark, the pineal gland in the brain secretes a hormone called melatonin, which is thought to regulate sleep. Exposure to sunlight balances melatonin secretion, decreasing it during the day and raising it at night. Without sufficient natural light, production of this hormone cannot be regulated efficiently. You may well find that your body clock slips out of balance, raising melatonin levels during the day and lowering them at night, resulting in daytime fatigue and sleepless nights. SLEEP DISORDERS Sleep is a fundamental human need, and adults require about seven or eight hours sleep each night to be fully functional. This of course varies from person to person – some adults need to sleep for up to ten hours a day, while others are ‘short sleepers’ and function efficiently on less than half that amount. (Maggie Thatcher was said to rule Britain on a mere four hour’s sleep a night!) Many people overestimate the amount of sleep they need and underestimate the amount they actually get during a restless night. Generally there is no need for concern, even if an unbroken night’s sleep is rare. However if loss of sleep impairs your ability to function well during the day, it might indicate a problem and you should do your best to get to the bottom of it. No matter what your personal requirements are when it comes to sleep, I think that we can all agree that there is nothing more debilitating than not getting enough sleep. Studies of sleep-deprived volunteers have shown that irritability and a shortened attention span may occur after less than three hour’s sleep. After longer periods without sleep, individuals become increasingly unable to concentrate and their ability to perform tasks deteriorates. People with epilepsy are more prone to seizures after sleep deprivation. Three days or more without sufficient sleep may lead to visual and auditory hallucinations and, in some cases, to paranoia. Lack of sleep will leave you physically and mentally vulnerable – sleep deprivation has been employed as a form of torture, a method of extracting confessions, and as a brain-washing technique. There are several types of sleep disorders which can be divided into the following broad categories: difficulty in falling asleep or in staying asleep (insomnia), excessive daytime sleepiness (hypersomnia), abnormal timing of sleeping/waking cycles (circadian rhythm disorder), and abnormal stages of sleep (parasomnia). To avoid getting bogged down in too much detail, I would like to focus on insomnia as it is by far the most common of the sleep disorders - as many as one in every three adults may suffer from insomnia at some time in their lives. INSOMNIA Insomnia - the inability to sleep, or to sleep satisfactorily - is the most common sleep disorder. It varies from restless or disturbed sleep, to difficulty in falling asleep. It is also often characterized by early wakening - in the extreme, it may involve complete wakefulness. Occasional difficulty in falling or staying asleep is common and is something that will trouble most people from time to time. Sleeplessness is quite normal during pregnancy, for instance, especially in the later weeks. Some people (particularly shift workers who keep erratic hours, and the elderly who typically sleep lightly and fitfully) develop an inverted sleep rhythm: drowsiness in the morning, sleep during the day and wakefulness at night. This is known as circadian rhythm disorder and can include the common ‘jet lag’ syndrome, as well as sleeping too late or awakening too early. A condition called narcolepsy will also interfere with your ability to get a good night’s rest. It is characterized by recurrent ‘sleep attacks’ during the daytime which may last from a few seconds to more than an hour - they may be mildly inconvenient or severely disabling, often interfering with work or daily life. With all these sleep disorders, a change in diet and daily exercise with exposure to natural light usually makes a huge difference. For most other people periods of insomnia are usually due to transient stress and normal sleep patterns resume when the stress is removed. But when insomnia continues for weeks or months, it is important to consider other possible causes. Insomnia is a very debilitating condition and most sufferers complain of increased daytime fatigue, irritability, and difficulty in coping. Physical situations can complicate sleep patterns: the need to urinate frequently, leg cramps, painful conditions such as arthritis, symptomatic asthma or other medical problems, and conditions like ‘restless legs syndrome’ (an overwhelming urge to move the legs usually caused by uncomfortable or unpleasant sensations in these limbs) can all interfere with both sleep onset and sleep maintenance. Another common cause of insomnia is obstructive sleep apnea; a breathing disorder characterized by episodes of temporary cessation of breathing during sleep. It is usually caused by partial blockage in the back of the throat and is common in overweight, middle-aged men with high blood pressure. Its hallmark is very loud snoring - the kind that sometimes wakes the neighbors! It is also common in people with chronic sinus problems (where the adenoids or tonsils obstruct airflow) and just removing dairy products or wheat from your diet can sort that one out. Sulfur dioxide found in wine, beer, cold drinks and most dried fruit can also contribute to this problem. Sleep apnea is also one of the side-effects of taking certain types of medication prescribed for sleep! People with sleep apnea may not be aware of having any problems during the night, but they may be excessively sleepy during the day, with poor memory and difficulty in concentrating. This can interfere with work and social activities and, in children, with performance at school. Menopause is also known to cause sleep problems and I and several others have found that Aloe Blossom tea and forever Royal jelly (Queen bees food) Some people may clock in many hours of sleep time, yet continue to feel fatigued due to the poor quality of their sleep. This is often relieved when you start to combine your food correctly by not mixing concentrated starches with concentrated proteins. These simpler meals ensure that your body spends less time and effort on digestion and has more energy available for repair and restoration. As a result you find yourself enjoying a restful night, waking up with considerably more energy.My book Perfect Health deals with this in chapter 4 Social situations can disturb sleep too. Arguing, watching exciting programs on television or working on your computer late at night, consuming excessive caffeine or alcohol, eating a large meal close to bedtime, and vigorous exercise less than six hours before retiring may all contribute to disturbed sleep patterns. In the majority of cases, however, emotional problems have been found to be at core of chronic insomnia. Worry about a problem (such as bad news received in the day or a difficult task looming ahead of you), internalized unexpressed anger and general, non-specific anxiety are the most common causes of sleeplessness. This condition is usually caused by a combination of stress, poor sleeping habits, and a form of conditioned anxiety in which simply getting into their own beds makes sufferers anxious. These people actually sleep better in laboratories than in their own homes! Depression is also implicated in insomnia, and waking in the early morning is common in some depressed individuals. Natural Solutions to Insomnia The good news is that you don’t need to rely on medication to get you through periods of sleeplessness. (Paradoxically, insomnia may result from the use of sedatives prescribed to relieve the condition! So make sure that you understand what the side-effects are and try to avoid drug therapy wherever possible.) Here are a number of suggestions to help you fall asleep naturally: · Establish a bedtime ‘ritual’ composed of environmental cues which will tell your body that it is time to rest: go for a stroll an hour or so before bedtime, take a warm bath or eat a food like a ripe banana which is high in tryptophan (this amino acid is a precursor to the neurotransmitter serotonin which helps you to sleep well). · A little mild exercise (such as stretching) before going to bed is very beneficial. · Try adding Cell Wellness Restorer and or Forever Bath salts with essential oils to your bath. It is basically desalinated seawater and I have found that the marine minerals it contains are great for helping to relax tense muscles and for relief from general aches and pains. · Drink a warm beverage high in magnesium (like our Malted Carob) - magnesium helps your muscles relax. Aloe Blossom tea is known for helping you sleep. It contains Gymnema Sylvestre which stabilizes blood sugar and this will definitely give you a good nights sleep. · Sexual intercourse has a relaxing effect for many people and is known to promote good quality sleep. · Relaxation techniques, including muscle-relaxation exercises and prayer or meditation, may all be useful. · Read something inspirational when you are in bed. I find some of the Psalms exceptional (especially Psalm 121). In the New Testament I find Philippians Chapter 4 a great help, particularly when I am feeling that life is too much to handle. · Mark uses Composure in times of tension and stress. It is a completely natural herbal product and I have found that it benefits the body in any form of stress (it even helps calm allergies, hay fever, asthma, ADD and hyperactivity). It has a very relaxing effect on the body and this has helped many people to sleep well and waken refreshed, without any side- effects. You can even use it during the day to calm yourself and you will not become sleepy. I find that Forever Royal Jelly and Aloe Blossom Tea help me the best. · Remove all caffeine from you diet, this includes colas, chocolate, tea and coffee. Replace with herb or fruit tea or other herbal infusions, our Malted Carob (a product I developed to replace hot chocolate that is free of caffeine and sugar), warm water and fruit juice or even just a little hot water on its own. Remember that caffeine withdrawal can cause sleep problems for up to a week (as well as irritability, headaches and nausea) so ride it out until your system is caffeine-free. Aloe Blossom Tea is caffeine free AND helps you sleep. · Sunlight is essential to sleep as it helps the pineal gland regulate serotonin and melatonin, both neurotransmitters that help us feel good and sleep well. Lack of sunlight can result in tiredness during the day and not being able to sleep properly at night. You need at least 20 to 30 minutes of natural light daily. Make sure that you don’t wear sunglasses or prescription lenses when you go outside for your daily dose of sunlight – these will block out the UV rays that are required to help regulate the pineal gland. So take your walk without glasses or at least try to eat your meals out of doors without shielding your eyes with any lenses. · Exercise for at least 20 to 30 minutes daily. Exercise helps regulate at least 18 different hormones, many of which contribute to healthy sleep patterns. (By exercising outside you get the benefit of natural light at the same time.) · Sleep with the lights off and make sure that your bedroom is dark at night. · Open your windows - lack of fresh air can also result in poor sleep, so dress warmly and cover up if it is cold, but try to keep a window open at least a gap. In the summertime throw your windows wide open. · Make your bed as comfortable as possible. In South Africa especially people tend to sleep on very hard beds and this can cause arms and legs to ‘go to sleep’ from lack of circulation. Even top of the range mattresses can contribute to this. Mark and I found a feather-bed top that pulls over our mattress has made a huge difference. · Avoid alcoholic drinks in the late evening. Alcohol may help sleep onset, but contributes to poor quality sleep and causes early morning wakefulness. · Avoid eating a large meal late in the evening - heavy, fatty foods particularly should be avoided. Try to avoid eating concentrated carbohydrates and proteins at the same meal. Good food combining ensures a restful night and renewed energy upon waking. · Eat carbohydrates rather than protein for supper, as carbohydrates raise your serotonin levels naturally and this neurotransmitter is responsible for making you feel relaxed and sleepy. (Protein tends to stimulate brain activity so rather eat it during the course of the day.) · Don’t use your bedroom as a place to work. · Speaking of work, stop working on your computer at least two hours before bedtime, but better still try not working on it at night if at all possible. Doing your budget or any other mathematical exercise close to bedtime is also not great. These activities stimulate brain activity and you may find that it takes hours for your brain to wind down before you can finally fall asleep · Avoid naps in the day if they interfere with your normal sleep pattern at night. · If you find that you are unable to fall asleep within 20 to 30 minutes of lying down, get up and do something else until you feel sleepy. This way your body will not associate your bed with wakefulness. · Hormones out of balance will also contribute to sleep problems and it is well know amongst women that sleep problems go hand in hand with premenstrual tension and menopause. Get your hormones in balance and if you are not sure how, read my book Perfect Weight focusing particularly on the chapter called ‘Happy Hormones’. The dietary guidelines set out in this book will also help you correct hormonal imbalances. Taking control of your diet will help you manage your sleep better. I have found that a high raw vegan diet has been the best for menopause. These natural plant extracts (fruits, roots and bark) and bee products have helped me through any menopausal symptoms, including sleep issues. Aloe Berry nectar, Multi-Maca, Lycium Plus, Ginchia, BarleyLife and Royal Jelly Taking control of your sleep is no different from taking control of any other aspect of your life. To ensure a good night’s rest you need to be eating a healthy diet and following a healthy lifestyle (which includes regular exercise and sensible exposure to sunlight), and striving for spiritual balance. I find that there is nothing like prayer to get you to sleep. If I am wakeful at night, I usually ask God to show me who I should be praying for and once I have prayed for them, I fall asleep in no time. I can’t explain why it works; it just does! |
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