APRIL 24, 2012 SLEEP

"If we want to reach a level where we can teach others, we must first learn to listen to others."

Do you listen to others? I know I do, and I really have to--especially when it comes to my patients. I have a tendency of sometimes not listening to loved ones, especially Rick and often my children. I am so overstimulated during the day, that before I engage in personal conversation I have to meditate and slow down my mind. Did you ever call a friend with a problem, but first ask how he/she is doing and 15 minutes later you are still on their issues, but you actually called for yourself? Once you ask someone how he/she is doing - you should tell he/she why you called. Or better yet, do not ask how he/she is doing until you tell he/she why you are calling. We all need to listen more. I cannot teach lifestyle changes to anyone, if I first do not listen to their complaints. I also must ask everyone about their life- do they exercise, do they meditate, do they have a hobby, et al.  As I am fond of saying and have said before in this blog, "Take the cotton out of your ears and place it in your mouth and LISTEN."

Regular restful sleep is one of the most important components for maintaining health. If you have disrupted sleep it does not allow for proper digestion or sufficient time to make new hormones and chemical messengers (neurotransmitters) which are essential to our well being. We need these neurotransmitters to wake up with energy. Do you wake up tired? I used to! No longer.
We do know that inadequate sleep has been proven to decrease work performance, alertness, memory and cognitive function and put stress on your relationships (personal and professional). Lack of sleep decreases your quality of life. Do you want that?
A study has shown that a decrease in sleep by one and half hours will result in a decrease of daytime alertness by 32%. Wow!

A large cohort study of more than 3500 patients ages 35 and over found that the optimal sleep duration of 7 - 8 hours could predict better health outcomes.

There are many remedies for sleep- conventional prescriptions as well as botanical. There are also vitamins/supplements that have been used as remedies to sleep. Some of these supplements include theanine, and sub lingual melatonin. Homeopathic remedies like HEEL- Nerviheel and Neuroxtan (available at http://www.longevitynutritionals.com/ ) are excellent. The Bach remedy called Rescue Remedy is another valuable sleep agent. Herbal Vitality has a tincture called Sleep Formula which is useful. You must find the proper sleeping agent for you if you have difficulty.

I could describe many botanicals used in the Herbal Vitality mixture, but I want to mention two botanicals that I am fond of for sleeping.

One is Passion Flower (Passiflora incarnata). The alkalids and flavinoids in Passion flower are stronger sedatives and relaxants than other botanicals. It has the ability to restore debilitated nerve centers by promoting proper nutrition uptake at  a cellular level. It supports a calming and relaxing effect on the body during times of stress. Every person in New York City needs Passion Flower. The leaves and the vines contain the many alkaloids  as harmaline, harmine etc . There are also lots of bioflavinoids such as quercitin, rutin etc in the plant.  I love history of plants so this is no exception. It was first discovered in Peru in 1569 by a Spanish physician/botanist, Nicolas Monardes. In the 1800's it became popular with the Victorians of England.

The second botanical is Skullcap (Scutellaria lateriflora ) It has a relaxing and calming effect on the body. I like Skullcap because I find it can be used during the day to restore balance to an overworked individual. This is me. I utilize skullcap daily during the work day. I feel rested. It does not put me to sleep, but restore my energy and balance during the day and then I get a better restful sleep at night. This plant is a nervine  and has plenty of flavinoids, ligans, and tannins. The best known flavinoid is appropriately called scutellarin.

Until tomorrow...

SEPTEMBER 23 2010 UNDER THE CAP--A SKULL--SKULLCAP

You really have to look inside yourself and find your own inner strength, and say, "I'm proud of what I am and who I am, and I'm just going to be myself."
Mariah Carey


“Nothing builds self-esteem and self-confidence like accomplishment.”

Accomplishment of anything will build your self-esteem and self confidence. This blog has done a lot for my self esteem. I try to the best of my ability to do it every day. A little addictive or compulsive, it is true. But it does help my self esteem. I am reaching out to you..whoever you may be. I review what I do everyday by doing this blog. It has been an accomplishment for the last 195 days. Almost 200 days and blogs.

It is true we must look inside and find our own inner strength. What are some of your accomplishments that have boosted your own self-esteem? I do know that my living by a 12 step program has helped me beyond my wildest dreams. My worst day sober is better than any day not sober. All is maneagable with the help of GOD, prayer and meditation. I have gone through heart surgery, family deaths, difficult work situations and general life stress. Life on Life's Terms. It is maneagable. I have assisted in helping MY own community as a volunteer physician for five years. At this point, I have to remember I did well and did what I thought was right for the community. I also knew when to step outside of the box in this volunteer capacity when philosophical divergence was apparent. I also have stepped outside the box when dealing with patients in regard to different modalities of medicine.

I have hobbies. I will admit that some have developed into addictions--so buying a canvas or two can be addictive. Yet as you see I finish them at incredible speed. I also love books--I love to read, learn and teach. I finally gave in to an Amazon Kindle--me using an electronic book -what is the world coming to?

Make a list of all of your accomplishments. Have you been satisfied ? Do you need something else to do? Are you happy?

Have a date with yourself and savour the accomplishments. When I graduated from the Integrative Medicine Fellowship with Andrew Weil in Arizona I was joined by my children, Rick, my brother Michael and his parents. My dad was dying in a hospital. he wanted me to go and receive my diploma. He said he would hang on till I came home. He would know no matter what that I received my diploma. I returned on a Sunday/Monday a.m. morning. He did know that I graduated. He died peacefully the very next day.

As promised in yesterday's blog, today we discuss Skullcap: Scutellaria lateriflora. Skullcap is used in the treatment of a wide range of nervous conditions including epilepsy, insomnia, hysteria, anxiety, delerium tremens, and withdrawal from barbiturates and tranquilizers. I have never used it for this, but many herbalists make a medicinal infusion of the plant to promote menstruation. As with most herbs it should not be given to pregnant women since it can induce a miscarriage. Skullcap is currently being used in combination with other herbs and supplements to treat ADD and a number of nerve disorders. I have used it in combination with the following:
Ginkgo, Gotu Kola, Rosemary, and Prickly Ash . I do know some herbalists who have combined it with Eleuthero Root.

By the way, this skullcap (American) differs from Chinese skullcap (Scutellaria baicalensis ) other herbalists use. Chinese skullcap is high in flavinoids and thus an anti-inflammatory. The high flavinoid content makes it anti-tumor, anti-viral and anti-retroviral too. Chinese skullcap has been used in treatment of cancer, HIV and other immune disorders.


Three photographs of skullcap.

Until tomorrow...