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Calming the Mental Chatter

Most of us have experienced being kept awake by too much noise, but what happens when it's your own mind chatter that keeps you awake?  Sometimes, especially when you're under a lot of stress, you just can't make your brain "shut up" so you can sleep.  You lie awake, thinking about your problems, or worse yet, drop to sleep exhausted, only to wake up a few hours later with your brain churning with worries and fears.

So, what do you do when you just can't get your mind to quiet down so you can sleep? You can take your herbs, of course!

Fortunately our friends in the plant kingdom are there to help.  There are herbs that help to calm down mental chatter so we can sleep.  These herbs include valerian, passion flower, skullcap and corydalis.  There is also a nutritional supplement called GABA that can promote a calm mind.  Here's some helpful information about three of these mind calming remedies.

Valerian
Think of valerian as herbal valium. Some used to think that valium was somehow derived from valerian, but that isn't the case.  What is true is that both have similar actions. 

Valium, also known as diazepam,  is a benzodiazepine derivative drug.  This class of drugs work on GABA-A receptor sites in the brain and central nervous system.  GABA is a brain-calming neurotransmitter, which means it helps quiet the activity of the mind.  This means that increasing GABA is useful for anxiety and insomnia.

Valerian has a broader action that valium and its related drugs.  It contains several constituents that appear to act on the GABA in multiple ways.  It may cause GABA release, inhibit reuptake of GABA and inhibit the enzyme that breaks GABA down.  Research and experience suggests that valerian can have similar benefits for insomnia sufferers as benzodiazepines like valium, but can also help a person wake up more refreshed.

A basic dose of valerian for insomnia is one to two capsules at bedtime.  It won't be quite as strong or fast acting as  drugs, but taken regularly it should have a cumulative effect.  Some people may require higher doses, so if one or two doesn't work, try increasing the dose to three or even four capsules.  A tincture would be faster acting than capsules.  The effect of valerian lasts about four hours. So if you wake up in the middle of the night thinking about your problems, then you may need a second dose. 

However, be cautioned that valerian doesn't always act as a sedative. It's a stimulant for cats and for certain people, too. It's unclear exactly which people will be stimulated by valerian, but people with parasympathetic dominance, low thyroid or ADD may find it keeps them awake.  Large doses can also act as a stimulant.  So, start with a small dose (one capsule) to see how you're going to react to it, and then work up to the dose that helps you sleep.

[As a side note, valerian stinks. It's odor has been compared to stinky socks and moldy cheese. Dioscorides, a Roman physician in the first century AD, called valerian "phu." The Latin puteo means to "stink or smell bad." This may be the origin of the word "piu," usually pronounced "pee-yew."]

Passion Flower
If you've ever been in the Southern states and seen passion flower growing wild, you'll know what a beautiful plant it is.  Passion Flower is also a wonderful nervine and anti-anxiety remedy, but it's much more specific for calming "mental chatter" than valerian is.  Matthew Wood says that passion flower is "one of the most important remedies for overstimulation of the mind, excessive thinking, and chatter in the brain." 

The great thing about passion flower is that it won't make you drowsy during the day.  It can actually increase mental alertness by making the brain more focused.  Then, when it comes to bedtime, it can help calm that "mind chatter" that keeps you awake.  The mechanism by which passion flower accomplishes this is not as well understood or researched as valerian, but it may also be affecting GABA receptors.
 
The great thing about passion flower is that it is generally better for long term use than valerian and isn't as prone to "back fire," and keep you awake.  Passion flower can be taken during the day to calm the nerves (one capsule two to three times daily) or one to two capsules at bedtime.

GABA
As we've already pointed out, GABA is a neurotransmitter that calms down brain activity and inhibits the over-firing of neurons.  It is derivied from the amino acid l-glutamine, and can be useful for anxiety, ADD, epilepsy and insomnia.  GABA can be taken as a supplement, either alone or in combination with other nervines to promote sleep.

Nature's Sunshine includes GABA in the formula GABA Plus, which also contains passion flower, l-gluatimine, l-taurine and spirulina.  If you're one of those people who can't quiet your brain chatter, GABA Plus may be helpful.  The suggested dose is one to two capsules daily, so if you're taking it as a sleep aid, take one capsule about 30 minutes before bedtime.  You could also combine this with one capsule of passion flower.

These are just a few of the options you have.  We carry a number of products to choose from and can help you pick the right one for you.  Eveyone deserves a good night's sleep!

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Stay Hydrated with Coconut Water!

As much as we'd all like to be inside, relaxing in front of the air conditioner, reality is most of us have outdoor activities in the heat.  I'm sure I'm not the only one whose weeds are still taking over the garden!  As the temperature rises, so do cases of heat-related illnesses.  Those at highest risk are children, athletes, outdoor workers, and the elderly.  So, we need to be aware of staying hydrated. 

It's good to know that by the time you feel thirsty, you are already dehydrated.  It is best to drink regularly while you're outside, and avoid caffeine and alcohol.  And try to avoid those sports drinks - they're full of sugar and salt and artificial colors/flavors.  I mean, really, should our beverages be bright blue?

A true electrolyte drink is coconut water.  Coconut water is the clear liquid that can be extracted from young green coconuts, and is not to be confused with coconut milk.  Coconut water's unique nutritional profile gives it the power to balance body chemistry.  It's a powerhouse of nutrition, containing a complex blend of vitamins, minerals, amino acids, carbohydrates, antioxidants, and enzymes.

Because its electrolyte (ionic mineral) content is similar to human plasma, it has gained international acclaim as a natural sports drink for oral rehydration.  As such, it has proven far superior to commercial sports drinks.  Coconut water contains 5 essential electrolytes, potassium, magnesium, calcium, sodium, and phosphorus.  In fact, coconut water contains 15 times more potassium than bananas (potassium helps prevent cramping and promotes recovery).  It also contains vitamin C and some of the Bs.

Plus there's extra benefits!  Not only is coconut water good for hydrating, but studies also show that it:
 * aids in kidney function
 * improves digestion
 * helps relieve constipation
 * lowers high blood pressure
 * possesses anti-aging properties
 * prevents abnormal blood clotting
 * supports good vision
 * enhances immune function

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Health Benefits of Coconut Oil

Medical Research and clinical observation have shown that medium-chain fatty acids from coconut oil may provide a wide range of health benefits, some of which are summarized below.

  • kills viruses that cause mononucleosis, influenza, hepatitis C, measles, herpes, AIDS, & other illnesses.
  • kills bacteria that cause pneumonia, ear ache, throat infections, dental cavities, food poisoning, urinary tract infections, & other diseases.
  • Expels or kills fungi and yeast that cause candida, jock itch, ringworm, athlete's foot, thrush, & others.
  • Provides a quick source of energy.
  • Improves digestion and absorption of fat soluble vitamins & amino acids.
  • Helps relieve symptoms and reduce health risks associated with diabetes.
  • Helps relieve symptoms of gallbladder disease.
  • Reduces chronic inflammation.
  • Does not increase blood cholesterol or platelet stickiness.
  • Helps prevent tooth decay.
  • Helps relieve symptoms associated with chronic fatigue syndrome.
  • Helps prevent liver disease.
  • Supports thyroid function.
  • Promotes loss of excess weight by increasing metabolic rate.
  • Reduces symptoms associated with eczema, psoriasis, and dermatitis.
  • Prevents wrinkles, sagging skin, and age spots.

Suggested daily intake of coconut oil is one to three ounces.  If you find you're feeling a bit nauseous after taking some coconut oil, try reducing the amount and gradually build up.

Source: The Healing Miracles of Coconut Oil by Bruce Fife, ND.

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