The prostate is a single, doughnut-shaped gland about the size of a walnut that lies below the bladder and surrounds the urethra. The prostate secretes a thin, milky, alkaline fluid that increases sperm motility and lubricates the urethra to prevent infection. Prostate secretions are extremely important to successful fertilization of the egg.

Benign (nonmalignant) enlargement of the prostate gland is known medically as benign prostatic hyperplasia, or BPH for short. Because an enlarged prostate can pinch off the flow of urine, BPH is characterized by symptoms of bladder obstruction, such as increased urinary frequency, nighttime awakening to empty the bladder, and reduced force and caliber (speed of flow) of urination.

BPH is an extremely common condition. Current estimates are that it affects more than 50 percent of men during their lifetime. The actual frequency increases with advancing age from approximately five to ten percent at age 30 to more than 90 percent in men older than 85 years of age.

The key symptoms relate to blockage of the bladder outlet and include progressive urinary frequency, urgency, increased nighttime urination, hesitancy and intermittency with reduced force and caliber (speed of flow) of urine.

Please note: Prostate disorders can be diagnosed only by a physician. Do not self-diagnose. If you are experiencing any symptoms associated with BPH, see your physician immediately for proper diagnosis.

Causes of prostate enlargement

BPH is largely the result of hormonal changes associated with aging. It is clearly dependent on the actions of male hormones (androgens) within the prostate gland. These changes within the prostate reflect the many significant changes in both male (androgen), female (estrogen), and pituitary hormone levels in aging men. The ultimate effect of these changes is that there is an increased concentration of testosterone within the prostate gland and an increased conversion of this testosterone to an even more potent form known as dihydrotestosterone (DHT). The increase in levels of testosterone and DHT is largely due to a decreased rate of removal combined with an increase in the activity of the enzyme 5-alpha-reductase, which converts testosterone to DHT.

Begin with diet

Diet appears to play a critical role in the health of the prostate. In trying to treat or prevent BPH, the diet should be as free as possible from pesticides and other contaminants (e.g., dioxin, polyhalogenated biphenyls, hexachlorobenzene, and dibenzofurans). It is quite possible that the tremendous increase in the occurrence of BPH in the last few decades reflects the ever-increasing effect that toxic chemicals have on our health. BPH is perhaps just one of many health problems that may be due to these toxic substances. A diet rich in natural, whole foods may offer some protection against these toxins.

In particular, focus on whole, unprocessed foods, including whole grains, legumes, vegetables, fruits, nuts, and seeds in your diet. Eat on fourth cup of raw sunflower seeds or pumpkin seeds each day for the zinc—an important mineral for prostate health. Consuming soy foods helps balance testosterone metabolism and has been shown to help prevent prostate cancer. Also, lycopene-rich fruits and vegetables, such as tomatoes, spinach, kale, mangos, broccoli, and berries, when consumed daily promote prostate health and play a role in preventing prostate cancer. It is also important to reduce the intake of alcohol (especially beer), caffeine, and sugar, all of which have an adverse effect on the way testosterone is metabolized by the prostate.

Herbal relief

Several herbs have been shown to be effective in relieving symptoms of enlarged prostate. These herbs can be used individually or taken in combinations as they have different yet synergistic effects. The following are listed in order of greatest benefit as noted in clinical trials:

Saw palmetto (Serenoa repens) extract has the most scientifically documented benefits of any natural treatment for BPH. Numerous clinical studies have shown that saw palmetto extract significantly diminishes the signs and symptoms of BPH. Roughly 90 percent of men who have mild to moderate BPH experience some improvement in symptoms during the first four to six weeks of therapy. All major symptoms of BPH have been relieved, especially nighttime urinary frequency. The recommended dosage of the extract, standardized to contain 85 to 95 percent fatty acids and sterols, is 320 to 640 mg daily.

Cernilton, an extract of flower pollen, has been used in Europe to treat BPH for more than 35 years, and its effects have been confirmed in double-blind clinical studies. The overall success rate of Cernilton in patients with BPH is about 70 percent. The typical dosage of is 63 to 126 mg two to three times per day.

Pygeum africanum is an evergreen tree native to Africa. Numerous clinical trials in more than 600 patients have demonstrated pygeum extract to be effective in reducing the symptoms and clinical signs of BPH, especially in early cases. However, in a double-blind study that compared the pygeum extract with the extract of saw palmetto, the saw palmetto extract produced a greater reduction of symptoms and was better tolerated. There may be circumstances in which pygeum is more effective than saw palmetto, and as the two extracts have somewhat overlapping mechanisms of action, they can be used in combination. The typical dosage of pygeum extract is 50 to 100 mg twice per day.

Stinging nettle (Urtica dioica) root extract also have been shown to be effective in the treatment of BPH. Two double-blind studies have shown it to be more effective than a placebo. However, it may work best when combined with saw palmetto extract. A large double-blind study in 431 patients using both the extracts of saw palmetto and stinging nettle found clinical benefit equal to that of finasteride (Proscar). The typical dosage is 120 to 150 mg twice daily.

Final thoughts

Even if symptoms of BPH are quite mild, it is important to treat. Early treatment, especially with natural approaches, will produce better results. If left untreated, BPH can eventually obstruct the bladder outlet, resulting in the retention of urine and eventually kidney damage. As this situation is potentially life-threatening, proper treatment is crucial.

The chance of clinical success with any of the botanical treatments of BPH appears to be determined by the degree of obstruction as indicated by how much urine is left after attempting to void the bladder (the residual urine content) as determined by an ultrasound exam. For mild cases of BPH (residual urine levels less than 50 ml), the results are usually excellent and quite noticeable within the first month of therapy. For moderate cases (residual urine levels between 50 and 100 ml), the results are usually quite good within the first four to six weeks. For example, roughly 90 percent of men with mild-to-moderate BPH experience some improvement in symptoms during the first four to six weeks after beginning to take saw palmetto extract.

If the residual urine level is between 100 ml and 150 ml it may take two to three months before significant improvements are noted. If the residual urine content is greater than 150 ml, saw palmetto extract and other herbal medicines are not likely to produce any significant improvement on their own. In these cases, it may be necessary to use the herb in combination with drug therapy, and in very severe cases, a surgical procedure to open up the passage way known as transurethral resection of the prostate (TURP) may be necessary.

Decreased nighttime awakenings to empty the bladder are usually the first signs of improvement, followed by a reduced sense of urinary urgency and increased caliber and flow of urine.

The National Institutes of Health reports that constipation in children is a common occurrence. While this condition is typically not life-threatening, it can certainly affect a child’s quality of life.

Constipation is characterized by bowel movements that occur less frequently than usual or stools that tend to be hard, dry, and difficult and painful to pass. The following are common causes of constipation in children:

• Milk allergy: According to a 1998 report featured in The New England Journal of Medicine, approximately 70 percent of cases of childhood constipation end by eliminating cow’s milk from the diet and substituting soy or rice milk.

• Lack of fiber: Just as with adults, a high-fiber diet is important for intestinal health.

• Certain medications or drugs, such as antacids, opiates and antidepressants.

• Various diseases and anatomic abnormalities like diabetes, kidney disease, hypothyroidism, pituitary disorders or low potassium levels.

• Stool withholding: Children may not defecate because they are stressed about potty training, are embarrassed to use a public bathroom, don’t want to interrupt playtime or are fearful of having a painful or unpleasant bowel movement.

Before you reach for that over-the-counter laxative, consider adding a probiotic supplement to your child’s daily routine.

Probiotics for children

There is some preliminary evidence that probiotics, or beneficial bacteria, are useful in cases of childhood constipation. It makes sense. After all, bacteria constitute about 30 percent or more of the typical stool weight. In addition, these beneficial bacteria enhance overall digestive health.

Rather than using a single strain of probiotic bacteria, it’s best to use a multi-strain formula composed of highly viable and compatible strains such as Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium infantis, Lactobacillus acidophilus, Lactobacillus lactis, Lactobacillus fermentum or Lactobacillus rhamnosus. There are multiple strains of bacteria in our bodies, so it’s important to supplement with a multi-strain formula. A good probiotic supplement will list the strains it includes on the label.

Keep in mind that much of the scientific research on probiotics involves the analysis of single strains because it’s easier to evaluate the effectiveness of one strain versus multiple strains. One of the most commonly studied strains of bacteria is Bifidobacterium breve.

New data

A 2011 pilot study featured in Nutrition Journal that involved 20 children (average age of 7.4 years) with constipation demonstrated that daily doses of a probiotic supplement (100 million to 1 billion colony-forming units of Bifidobacterium breve) for four weeks significantly increased the frequency of bowel movements. Children who began the study with an average of less than one bowel movement per week improved to an average of about five per week after four weeks.

The children also had increased stool consistency and a significant decrease in fecal incontinence—from nine incidents per week at the beginning of the study to 1.5 in week four. In addition, there was a significant decrease in the number of abdominal pain episodes—4.2 at the beginning of the study to 1.9 in week four.

Previous clinical studies have shown that even newborn infants can safely take probiotics at a daily dosage of up to 9 billion bacteria.

The positive scientific research regarding probiotics and childhood constipation gives parents a more natural way to help ease this uncomfortable condition.

Bronchitis refers to an infection or irritation of the bronchi—the passageway from the windpipe (trachea) to the lungs. This illness is much more common in the winter, as it usually follows an upper respiratory infection such as a cold. Chest, the official journal of the American College of Chest Physicians, reported in 2006 that “acute bronchitis is one of the most common diagnoses made by primary care clinicians and emergency department physicians.”

While you may be tempted to ask your doctor about an antibiotic treatment for bronchitis, it’s important to note that antibiotics are not a good option for this illness. According to a 2006 review in Chest, “the widespread use of antibiotics for the treatment of acute bronchitis is not justified, and vigorous efforts to curtail their use should be encouraged.”

Fortunately, there are several natural remedies you can use to alleviate bronchitis and other respiratory tract disorders.

Bronchitis symptoms

Signs of bronchitis include bouts of coughing, shaking, chills, fever and chest pain that are usually preceded by a cold. Although pneumonia also includes a persistent cough, it differs from bronchitis in that it has the classic signs of lung involvement, such as shallow breathing and abnormal breath sounds. In addition, a chest Xray will show fluid and lymph in the lungs. It is difficult to distinguish between bronchitis and pneumonia, so consult your physician if you have lung issues suggestive of pneumonia or if your cough persists for more than one week, it recurs, or it’s accompanied by a high fever, rash or persistent headache.

Bronchitis can be caused by a variety of microorganisms, especially viruses and bacteria. In healthy people, bronchitis most often follows an insult to the immune system, such as cold or flu, cigarette smoke and other noxious fumes, or cancer.

Tried and true home remedy

One of the main treatment goals in cases of bronchitis, sinusitis and pneumonia is to help the lungs and air passages get rid of excessive mucus. There’s an old-time therapy called postural drainage that works absolute wonders. I recommend that my patients with bronchitis do it twice daily until the bronchitis has resolved.

Apply a heating pad, hot water bottle or mustard poultice to your chest for up to 20 minutes. To make a mustard poultice, mix one part dry mustard with three parts flour, then add enough water to make a paste. Spread the paste on thin cotton (an old pillowcase works well) or cheesecloth, fold it, and place it on your chest. Check the poultice often, as mustard can cause blisters if it’s left on too long.

After the hot pack or poultice, perform postural drainage by lying face down on a bed with the top half of your body off the bed, using your forearms as support. This position should be maintained for five to 15 minutes while you try to cough and expectorate into a basin or newspaper on the floor.

Bottle blowing and salt pipes

A Swedish study published in 1997 in the Scandinavian Journal of Infectious Diseases investigated 145 adults who were hospitalized for pneumonia. The patients who were instructed to sit up 10 times a day and blow 20 bubbles each time through a plastic tube into a bottle containing 10 ml of water had shorter hospital stays. Another study also found that this technique helped decrease impairment of pulmonary function and increase total lung capacity in patients who had undergone coronary artery bypass surgery. Bottle blowing or another similar activity, like a playing a wind instrument, may well prove useful as a means of decreasing the frequency and duration of bronchitis or pneumonia in patients who are vulnerable to respiratory infections.

An alternative to bubble blowing is the use of a salt pipe. These pipes are inhaler-type devices containing tiny salt particles that are said to ease breathing. The practice originated in central Europe, where individuals with respiratory complaints would spend time in salt caves or mines to help relieve their breathing problems.

Mucolytics

If you have bronchitis, it is important to use a mucolytic agent to improve the quality of your mucus secretions and promote expectoration. Two of the best are described below.

• Guaifenesin (also known as glycerol guiacolate) is a derivative of a compound originally isolated from beech wood. It is available in many over-the-counter products.

• N-acetylcysteine (NAC) has an extensive history of use as a mucolytic in the treatment of acute and chronic lung conditions. NAC is helpful in all lung and respiratory tract disorders, especially chronic bronchitis and chronic obstructive pulmonary disease. Studies show it improves bronchial and lung function, reduces cough and improves oxygen saturation in the blood. In detailed analyses of 39 trials, it has been concluded that oral NAC reduces the risk that chronic bronchitis will worsen and improves patients’ symptoms compared with a placebo. The typical dosage for NAC is 200 mg three times daily.

Expectorants and immune system support

Herbal medicine is one of the best ways to support your body to help prevent and alleviate the symptoms of bronchitis. Herbs can also act as expectorants to increase the quantity of mucus, decrease its viscosity and promote its expulsion. Commonly used expectorants include Glycyrrhiza glabra (licorice), Pelargonium sidoides (South African geranium), Hedera helix (ivy) and wild cherry bark.

Remember, optimal immune function also relies on a healthy diet that includes whole, unprocessed foods such as fruits, vegetables, grains, beans, seeds and nuts. Reduce your consumption of fats and refined sugars, and be sure to drink five or six 8-ounce glasses of water every day (preferably pure, filtered water), to boost your immune system.

With any of these bronchitis remedies, a lessening in the severity of symptoms, such as coughing, should be apparent within the first 48 hours. If not, please check with your physician.

A grateful mind is a great mind which eventually attracts to itself great things. — Plato

There is no question that Americans seek a magic bullet to achieve wellness—a single thing that will make all the difference. Rarely do I offer such magical bullets, but I can give you something that can make all the difference.

Achieving wellness requires a beautifully constructed web of interrelated factors. Each day our thoughts, actions, practices and habits weave together the canvas upon which our lives are painted. This undeniable fact allows us great opportunity to almost daily be able to create a life filled with a greater level of passion and interest, and a higher level of well-being.

The art of grace

Some time ago I read an inspiring story about Stan “The Man” Musial, one of the most beloved baseball heroes of all time. His life is a beautiful expression of how living in grace enriches the lives of those around you as well as your own. Also dubbed the “Perfect Knight,” Stan Musial embraced the importance of being a role model, and lived his life accordingly. His life is a testament to the idea that a sincere appreciation for what you have in life creates a lifetime of not only happiness, but also the love and admiration of those you touch by your graciousness.

This story got me thinking of the people in my life who were “long lived” (aka old) whom I respected, admired and loved. I realized that they all shared this common feature of living with grace—freely acknowledging people with appreciation and thanks. That realization made me ask an important question: “I wonder if there has been any research on the effect of gratitude on people’s lives?”

Scientific investigation

What I soon discovered is that there is a large body of recent scientific work showing that people who are more grateful have higher levels of well-being and are happier, less depressed, less stressed and more satisfied with their lives and social relationships. In fact, researchers from the School of Psychology at the University of Manchester in England have shown that gratitude appears to be the strongest link to health (and happiness) of any character trait.

OK, I know what you are thinking: “Which came first, the chicken or the egg?” Maybe healthier people have more things to be grateful for, and that is the reason for the association. For several reasons, I don’t think that is the case.

Gratitude exercises

Perhaps the best evidence that feelings of gratitude promote health are studies in which gratitude exercises are used as an intervention. One of the leading experts in the importance of gratitude as a therapy is Martin Seligman, PhD, former president of the American Psychology Association and one of the major thought leaders in the discipline of positive psychology.

In a 2005 review article published in the journal American Psychology, Seligman described a study in which participants were randomly assigned to one of six therapeutic interventions designed to improve their overall quality of life. Of these six interventions, it was found that the biggest short-term effects came from a “gratitude visit” in which participants wrote and delivered a letter of appreciation to someone in their life. This simple gesture caused a significant rise in happiness scores and a significant fall in depression scores. This positive effect lasted up to one month after the visit.

In other studies, the act of keeping “gratitude journals,” in which participants wrote down three things they were grateful for every day, had even longer-lasting effects on happiness scores. The greatest benefits usually occurred around six months after journal keeping began. Similar practices have shown comparable benefits.

Takeaway message

While many may argue that the need to feel loved is the greatest emotional need we have, I believe there is no greater emotional need than appreciation. The funny thing is that the things we really want in life are usually best obtained by giving more. In other words, if you want to feel more appreciation in your life, begin with expressing more appreciation.

I would like you to challenge yourself with the following assignment: Create a gratitude visit in your life. We all have had people touch our lives in profound ways. Pick a worthy recipient and figure out a way to make a special acknowledgment, and watch the magic unfold. The more special you make it for the recipient, the more special it will be for you.

That is Assignment A, but I want you to also do Assignment B and C. For Assignment B, I want you to be more aware in your daily life of opportunities to acknowledge people. Seize chances to say thank you. And lastly, Assignment C is simply putting yourself to sleep by giving thanks in your mind and heart for at least three wonderful things you have in your life.

If you make these three assignments a daily habit, the impact on your life, your relationships and your health can be absolutely incredible. Gratitude is the most powerful magic bullet for a better life that I know. It’s simple, safe, has no side effects and yet is still very powerful medicine.

Coenzyme Q10 (CoQ10) the spark plug of the human body: Just as a car can’t run without that initial spark, the human body can’t get going without CoQ10. It is an essential component of the mitochondria, which produce the power that cells need to divide, move, contract, and perform all their other functions. CoQ10 also plays a critical role in the manufacture of adenosine triphosphate (ATP), the energy that drives all body processes. What’s more, CoQ10 is a very important antioxidant that protects the cells against damage.

Although our bodies can produce CoQ10, we don’t always make enough. Because the brain and heart are among the most active tissues in the body, CoQ10 deficiency affects them the most and can lead to serious problems with those organs. A number of things can cause CoQ10 deficiency—poor diet, a genetic or acquired defect, or increased tissue needs, for example. Heart and vascular diseases, including high cholesterol and elevated blood pressure, require increased tissue levels of CoQ10. In addition, because CoQ10 levels decline with age, people over the age of 50 may need more. Many studies have shown a number of drugs (most notably lipid-lowering agents like statins) that decrease CoQ10 levels.

Given the central role of CoQ10 in mitochondrial function and cell protection, it is useful in a number of health issues. CoQ10 offers benefits in so many health conditions that there’s no question it should be considered an essential nutrient. Aside from being a general antioxidant, CoQ10 also may help the following conditions:

• Cardiovascular disease: high blood pressure; congestive heart failure; cardiomyopathy; protection during cardiac surgery; high cholesterol that is treated by drugs, especially statins

•Cancer (to boost immune function and/or offset chemotherapy side effects)

• Diabetes mellitus

• Male infertility

• Alzheimer’s (prevention)

• Parkinson’s disease (prevention and treatment)

• Periodontal disease

• Macular degeneration

Scientific research

Studies on both animals and humans have confirmed CoQ10’s usefulness for all the conditions listed above—particularly for cardiovascular disease. In fact, research has shown that 50 to 75 percent of people with various cardiovascular diseases have a CoQ10 deficiency in their heart tissue. Correcting that deficiency can often produce dramatic results in patients with any kind of heart disease. For example, CoQ10 deficiency has been shown to be present in 39 percent of patients with high blood pressure. This finding alone suggests a need for CoQ10 supplementation. However, CoQ10 appears to provide benefits beyond correction of a cardiovascular deficiency.

A 2009 study featured in the journal Pharmacology & Therapeutics noted that the effect of CoQ10 on blood pressure is usually not seen until after four to 12 weeks of therapy, and the typical reductions in both systolic and diastolic blood pressure in patients with high blood pressure are modest—in the 10 percent range.

Statin drugs like Crestor, Lipitor, and Zocor work by inhibiting the enzyme that the liver needs to manufacture cholesterol. Unfortunately, they also block the manufacture of other substances necessary for body functions, including CoQ10. That could explain the drugs’ most commonly reported side effects—especially fatigue and muscle pain. One large study, the ENDOTACT study published in the International Journal of Cardiology in 2005, showed that statin therapy significant decreased CoQ10 plasma levels, but that decrease could be prevented entirely by supplementing with 150 mg of CoQ10. Additionally, CoQ10 supplements significantly improved the function of the blood vessel lining—one of the key goals in the treatment and prevention of atherosclerosis.

In double-blind studies, CoQ10 supplementation has been shown to be quite helpful in some patients with Parkinson’s disease. All of the patients in these studies had the three primary features of Parkinson’s—tremor, stiffness, and slowed movements—and had been diagnosed with the disease within the last five years.

A 2005 study featured in Archives of Neurology also showed a slowing of functional decline in Parkinson’s patients who took CoQ10. After an initial screening and baseline blood tests, the patients were randomly divided into four groups. Three of the groups received CoQ10 at different doses (300 mg a day, 600 mg a day, or 1,200 mg a day) for 16 months, while a fourth group received a placebo. The group that took the 1,200 mg dose had less decline in mental function, motor function, and ability to carry out activities of daily living like feeding or dressing themselves. The greatest effect was on activities of daily living. The groups that received 300 mg a day and 600 mg a day developed slightly less disability than the placebo group, but the effects were less dramatic than in those receiving the highest dosage. These results indicate that the beneficial effects of CoQ10 for Parkinson’s are achieved at higher dosages. No significant side effects were seen in any of the patients.

Safety and dosage

Coenzyme Q10 is very safe—no serious adverse effects have ever been reported, even with long-term use. Because safety during pregnancy and lactation has not been proven, CoQ10 should not be used during these times unless a physician determines the potential clinical benefit outweighs the risks. I typically recommend between 100 and 200 mg of CoQ10 per day. For best absorption, I suggest soft gelatin capsules taken with meals. At higher dosage levels, it is best to take it in divided dosages rather than as a single dosage (200 mg three times daily is better than 600 mg all at once).

For more information about CoQ10, click here.

A shortage of nightly Z’s has been linked to depression and weight gain, and now a new study has found that insomnia may also increase the risk of heart attacks.

Researchers at the Norwegian University of Science and Technology tracked 52,610 men and women who enrolled in a national health survey between 1995 and 1997. During the 11-year follow-up period, 2,386 of the participants had a myocardial infarction (heart attack). After adjusting for heart attack risk factors—age, sex, marital status, education, shift work, blood pressure, cholesterol, diabetes, body mass index, physical activity, smoking and alcohol consumption—researchers found that the study participants who reported that they had insomnia had more heart attacks than those who got regular shuteye.

In particular:

• Participants who had trouble falling asleep most nights had a 45 percent higher risk for heart attacks
• Participants who had trouble staying asleep most nights had a 30 percent higher risk
• Participants who woke up feeling unrefreshed more than once a week had a 27 percent higher risk

The study, which was published in the October 2011 issue of the journal Circulation, was also the subject of an editorial in the same issue. For more information about how lack of sleep can harm heart health, click here.

“Although sleep disturbances have not been identified as specific targets in current cardiovascular prevention guidelines, research over the last decade provides increasing evidence that poor sleep and sleep disorders significantly contribute to the development of heart disease,” wrote Susan Redline, MD, and JoAnne Foody, MD, in the editorial “Sleep Disturbances: Time to Join the Top 10 Potentially Modifiable Cardiovascular Risk Factors?”

The Norwegian study “provides further evidence supporting the importance of sleep disorders in the pathogenesis of coronary artery disease,” they added. “Furthermore, because of their prevalence, sleep disturbances ranging from sleep apnea to sleep curtailment may serve as important novel targets for cardiovascular disease risk reduction.”

Get your Zzzz’s

There are important dietary and dietary supplement strategies to consider to help you fall asleep and stay asleep.

Eliminate caffeine. It is essential that the diet be free of natural stimulants such as caffeine and related compounds. Coffee, as well as less obvious caffeine sources such as soft drinks, chocolate, coffee-flavored ice cream, hot cocoa, and tea, must all be eliminated. Even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia in some people.

Other food compounds that can act as stimulants include some food colorings. Adverse food reactions such as food sensitivities and allergies can also cause insomnia. Although not considered a stimulant, sugar and refined carbohydrates can interfere with sleep. Eating a diet high in sugar and refined carbohydrate and eating irregularly can cause a reaction in the body that triggers the “fight or flight” part of the nervous system, causing wakefulness.

Eliminate alcohol. Alcohol causes the release of adrenaline and disrupts the production of serotonin (an important brain chemical that initiates sleep).

Avoid nocturnal hypoglycemia. In my clinical experience I have found nocturnal hypoglycemia (low nighttime blood glucose level) is an important cause of sleep-maintenance insomnia. When there is a drop in the blood glucose level, it causes the release of hormones that regulate glucose levels, such as adrenaline, glucagon, cortisol, and growth hormone. These compounds stimulate the brain. They are a natural signal that it is time to eat. Good bedtime snacks to keep blood sugar levels steady throughout the night are oatmeal and other whole grain cereals, whole grain breads and muffins, and other complex carbohydrates. These foods will not only help maintain blood sugar levels, they actually can help promote sleep by increasing the level of serotonin within the brain.

Foods high in the amino acid tryptophan, such as turkey, milk, cottage cheese, chicken, eggs, and nuts, especially almonds, may help to promote sleep. In the brain, tryptophan is converted to serotonin and melatonin, which are natural sleep-inducing compounds.

From a dietary supplement standpoint, you may want to try melatonin, 5-hydroxytryptophan (5-HTP), L-theanine, and the herb valerian (Valeriana officinalis).

It’s important for people to utilize natural measures to treat insomnia as there are such major problems with sleeping pills. The two primary classes of drugs used in the treatment of insomnia are antihistamines and benzodiazepines. Antihistamines, like Benadryl and Nytol, are available over the counter, while benzodiazepines, like Valium and Halcion, are available by prescription. While both antihistamines and benzodiazepines are effective in the short term, they cause significant problems in the long term. Benzodiazepines, in particular, are not designed to be used for the long term, as they are addictive, have numerous side effects, and cause abnormal sleep patterns. Antihistamines also interfere with normal sleep patterns. As a result, people who take sleeping pills enter a vicious cycle. They take the drug to induce sleep, but the drug causes further disruption of normal sleep. In the morning, in an attempt to “get going,” they will typically drink large quantities of coffee, which further worsens insomnia. As with many health conditions, the natural approach makes better sense.

Want to lower your blood pressure without the harmful side effects of pharmaceuticals?  Boost your intake of black tea and magnesium.

An Australian study published in January 2012 in the Archives of Internal Medicine analyzed the effect of black tea on 95 men and women with normal to high-normal blood pressure levels. Half of the participants drank 3 cups of black tea daily for six months, and the other half drank a placebo drink with a similar flavor and caffeine content. At the end of the study, the black tea–drinking group had an average reduction of two to three points in their systolic (the top number in a blood pressure reading) level, and about two points in their diastolic (the bottom number) level. Although this doesn’t sound like much, the researchers said it’s enough to reduce the risk of heart disease and stroke by 7 to 10 percent. The researchers believe black tea’s hypertension benefits may be due to several reasons: Recent studies have shown that the beverage improves the function of the endothelial cells that line the interior of blood vessels and affect blood pressure. Other research suggests that the flavonoids in black tea can improve the tone of blood vessels, helping them channel blood more efficiently.

Meanwhile, a British analysis of 22 studies found that boosting your magnesium intake may decrease your blood pressure reading even more than black tea. The research, published in February 2012 in the European Journal of Clinical Nutrition, found that taking at least 370 mg of magnesium per day reduced systolic blood pressure by three to four points and diastolic pressure by two to three points in 1,173 study subjects. This is key because research shows that many adults don’t get the recommended dietary allowance of at least 320 mg of magnesium for women and 420 mg for men, and that for every 100 mg increase in magnesium intake, the risk of stroke is reduced by about 9 percent.