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Wednesday, 18 November 2020

[www.keralites.net] : Causes and Treatments For Insomnia

M.D.HEGDE

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Mangalore +919845081888 INDIA

Causes and Treatments For Insomnia

We spend over a third of our time sleeping. But unfortunately for many of us, sleep isn't a simple ON/OFF switch we can just activate at a moment's notice. Do you struggle to sleep even though you feel tired and sleepy? Do you wake up in the middle of the night anxiously watching the clock, calculating how much time you've got left to sleep?

If you've answered yes to any of these questions, you're not alone. About 2 out of 5 people share your problem.

Insomnia is a common, devastating problem that can cost us our energy, our good mood, our ability to function and ultimately our health. If the situation becomes chronic, it can lead to more serious health problems and even a shortening of our life span, according to experts.

Insomnia in itself is not the problem but is usually a symptom of a variety of other potential problems. The trick is identifying the underlying cause of our insomnia and finding the right treatment for that problem. Sometimes insomnia hides more serious medical or psychological issues, and sometimes there is no easy cure for it, and one must take special supplements or pills to sleep.

Common Symptoms of Insomnia:

Difficulty falling asleep despite being tired

Waking up frequently during the night

Trouble getting back to sleep when awakened

Exhausting sleep

Relying on alcohol to fall asleep

Waking up too early in the morning

Daytime drowsiness, fatigue, or irritability

Difficulty concentrating during the day

Causes of Insomnia: Figuring out why you can't sleep

Let's put on our detective hat and try to find the reasons for our insomnia. Sleep detectives like ourselves take note of factors such as stress, anxiety and depression, which are responsible for about half of all insomnia cases. In addition, they note the daytime habits, the sleep routine and the actual physical health of the person to understand their impact on the quality of their sleep.

Psychological issues that can cause insomnia:
Depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.

People who suffer from these mental stresses have a hard time sleeping, not only because of their inner turmoil, but because the body is physically preventing sleep because of these issues. Unfortunately, the lack of sleep tends to make these problems worse, and thus a magic cycle is born, where we are constantly tired, cranky, anxious and depressed, and can't sleep to boot.

Medications that can cause insomnia:
antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications. Make sure to always check with your doctor, and research the medication you're taking to make sure that one of the side effects is not insomnia.

Medical problems that can cause insomnia: asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, chronic pain.

Sleep disorders that can cause insomnia:
Sleep apnea (trouble breathing during the night that results in the person not breathing, then waking up many times in the night without knowing why), narcolepsy, restless legs syndrome.

How to Cure Your Insomnia:

Some of the things we do to cope with our lack of sleep may actually do us harm, such as drinking a lot of coffee during the day to wake up or alcohol (red wine for example) at night to fall asleep. Often, changing the habits that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better.

That is the easy solution half the time. If a change of habits and relaxation really don't do the trick, there are remedies on the market that can help.

Adopting new habits to help you sleep

- Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to hide outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.

- Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you're tired. This will help you get back in a regular sleep rhythm.

- Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

- Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

Preparing your brain for sleep

Your brain produces the hormone melatonin to help regulate your sleep-wake cycle. As melatonin is controlled by light exposure, not enough natural light during the day can make your brain feel sleepy, while too much artificial light at night can suppress production of melatonin and make it harder to sleep.

To boost melatonin production, use low-wattage bulbs, cover windows and electrical displays in your bedroom, avoid bright light and turn off television, smartphone, and computer screens at least one hour before bed.

Learning to associate your bed with sleeping, not sleeplessness

Use the bedroom only for sleeping (and sexual activity). Don't work, watch TV, or use your computer or smartphone. The goal is to associate the bedroom with sleep, so that when you get in bed your brain and body get a strong signal that it's time to nod off.

Get out of bed when you can't sleep. Don't try to force yourself to sleep. Tossing and turning only increases the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading or listening to soothing music. When you're sleepy, go back to bed.

Breathing from your belly.. Most of us don't breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Progressive muscle relaxation. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

The problem with sleeping pills and the new generation of sleep formulas

A new generation of sleep formulas is replacing the sleeping pills we've known so far. The problem with sleeping pills is that they usually work by lowering the activity of our nervous system. This presents 3 problems: The first is that they leave us drowsy in the morning. Thesecond is that they contribute to our continued cycle of insomnia, and the third is that they are addictive.

The new formulas are a reaction to these problems, as we see today that medicine is turning more and more to natural ingredients. These include ingredients such as Longan fruit extract, Muceuna Pruriens herb extract and Valerian root extract, and have the following advantages over the old sleeping pills:

- They are made from natural ingredients

- They don't leave you sleepy the next day

- Are non-addictive

- Preserve your focus

- Are impossible to overdose on

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[www.keralites.net] HOLY BASIL : RELIEVE ANXIETY && STRESS NATURALLY

M.D.HEGDE

Whatsapp Group

Mob+919845081888 AKA

The Incomparable On

Holy Basil

Ocimum sanctum

The Incomparable One

Tulsi

Holy basil (Ocimum sanctum) is a member of the mint, or Labiatae, family. Though it is closely related to the sweet basil (Ocimum basilicum) frequently used in cooking, holy basil has a much richer history. The plant, which is native to tropical Asia, is now found in most tropical parts of the world. It has only recently gained popularity in the United States although it has been grown in India for more than 3,000 years.^1,²

Also known as "Tulsi" or "The Incomparable One," holy basil is one of the most sacred plants in India. In Hindu mythology, Tulsi symbolizes the goddess Lakshmi, the wife of Vishnu, who is one of the religion's most important deities. The herb has been valued for centuries because of its benefits for the mind, body, and spirit.²

But while its history is deeply rooted in religion and mythology, it has also been used in several ancient systems of medicine including Ayurveda, Greek, Roman, and Siddha for thousands of years.^1,²

For what health conditions can holy basil be used?

Holy basil is a powerful antioxidant with demonstrated antibacterial, antifungal, and anti-inflammatory properties.^1,³ In Ayurvedic medicine, holy basil has been used to treat a variety of conditions - everything from the common cold to bronchitis to fever to certain digestive complaints, including ulcers.^1,²

Although many of these treatments are still unproven by conventional testing, modern science is now taking a closer look at this fascinating herb. In the past decade, a number of scientific studies have focused on the effects of holy basil. Some investigations have shown great promis basil may indeed prove effective in those customary uses. But science has even looked beyond the traditional scope, studying the herb for its therapeutic potential in cancer, specifically as an adjuvant to radiation therapy, and even for its stabilizing effects in diabetes.^1,^2,^4,⁶

The most compelling data, however, suggests that holy basil possesses its greatest potential in the areas of stress relief and relaxation. And in the fast paced world in which we live, these findings may prove to be extremely significant.^1,⁷

So, what exactly is stress? What happens to my body during stress?

Stress is a normal and natural part of everyday life. Stress occurs when the demands placed upon us exceed our body's ability to cope. The body's response to stress, often referred to as the "flight-or-fight" response, occurs automatically at these times. The adrenal glands release stress hormones, including cortisol, adrenaline and corticosterone, which give you a boost of energy and strength to "fight" or "flee." This makes sense when faced with a physical threat, but this same response also helps you deal with a more subtle, but equally stressful psychological or emotional demand. For example, this energy boost can enhance your focus helping you to perform optimally at work or improve mental clarity allowing you to quickly deal with a conflict at home. So in this sense, some stress (and our body's response to it) is good for you - it helps us respond in emergencies. When the stressful situation has passed, the hormone levels naturally decline.

It's when stress becomes chronic, or on-going, that it can create problems. Stress hormones have other, not-so-obvious effects. They play a role in metabolism, inflammation, and immune system responses. So when our body is continually stressed, that is, continually bombarded by high levels of cortisol and corticosterone, our digestive function can become impaired - leading to increased appetite and weight gain, our nervous system can be damaged - leading to anxiety or depression, and our immune system can be suppressed - leading to sickness or even autoimmune diseases.^8-10

So, while we don't want to "turn off" the stress response, we also don't want to remain in a state of continual stress. This is where holy basil comes in.

How does holy basil combat stress?

Holy basil functions as an adaptogen, enhancing the body's natural response to physical and emotional stress. Adaptogenic herbs do not alter mood, but rather, they help the body function optimally during times of stress.^1,⁷

Multiple scientific studies examining this property of Ocimum sanctum have found that supplementation with various extracts of holy basil decrease stress hormone levels, corticosterone in particular.^11-16

Lower levels of corticosterone are associated with improved mental clarity and memory, and long-term, can reduce the risk of age-related mental disorders.¹⁷

So, exactly what makes it work?

Holy basil leaves are a natural source of many important compounds that provide a wide variety of health benefits.^1,²

Eugenol and caryophyllene are aromatic compounds, so named because of their pleasing fragrance or "aroma". These compounds are present in many plants, including holy basil, and have long been used in essential oils because their fragrant scent is said to elevate both mood and spirit. Scientific studies have shown that eugenol, in particular, helps to combat stress and enhance mental clarity. Research has also shown that the triterpenoic acids isolated from holy basil effectively improve the body's response to stress.^13-16

What studies support holy basil's stress-alleviating effects?

There are several studies which examine the anti-stress effects of different components of holy basil. An herbal preparation, which combined a standardized holy basil extract along with three other Ayurvedic herbs, has been shown to improve the body's ability to adapt to stress. The subjects were continually subjected to stress leading to elevated levels of stress hormones. Administration of the combination of herbs brought the hormone levels back to normal. Further testing revealed the combination also exhibited preventative effects against stress. When taken on an on-going basis, the combination reduced the level to which the hormones were raised following exposure to stressful situations.^11,¹²

When isolated and examined individually, holy basil significantly contributed to these effects. Several studies have shown that certain alcohol extractions of holy basil combat the effects of stress. Supplementation dramatically reduced the corticosterone level, helping the body cope with stress, elevating mood, and improving mental clarity.^13-15

Eugenol has been shown to possess similar effects.¹⁶

These key components of holy basil help the body respond to both physical and mental stressors, reducing the damaging effects that on-going stress can have on other aspects of health.

What should I look for in a holy basil dietary supplement?

Because multiple constituents of holy basil have been shown to combat stress, an effective supplement must provide each of these key active components at therapeutic dosages. In particular, the supplement should be standardized for eugenol, caryophyllene and triterpenoic acids, such as ursolic and oleanolic acids. As these constituents differ significantly in their chemical structure, alternate extraction methods are needed to obtain beneficial levels. It is important to look for a dietary supplement which utilizes multiple extracts of holy basil, such as alcohol extracts, supercritical (or CO2) extracts, and distillation extracts, to provide the most complete supplement.

Why are different methods of extraction important?

Different botanical extraction methods allow for the separation, isolation, and concentration of key active components naturally found in the herb. Extraction is also useful for producing a consistent product; one that will deliver the same benefits with each dose. While there are many methods for extracting botanical compounds, each will affect the herb and the key component in different ways. Certain extraction methods will isolate lipophilic ("fat-loving" or insoluble in water) components, such as triterpenoic acids, whereas other methods yield the hydrophilic ("water-loving" or water soluble) components, eugenol and caryophyllene.^18,¹⁹

When both lipophilic and hydrophilic components are required for support, as is the case for holy basil, a combination of extraction methods is necessary.

So, how do the extraction methods differ?

As I mentioned, there are numerous botanical extraction methods available. Many herbs require unique extraction methods because of the complexity of the key components. I'm going to focus on three of the most common - steam distillation, alcohol extraction, and supercritical extraction. During steam distillation, the plant material is permeated with steam. As the plant tissues break down, the essential oils, key compounds, and water vapor are released, then collected and cooled. The volatile essential oil condenses and separates, and the key hydrophilic components can be easily isolated.^18,²⁰

Alcohol extraction is slightly more complex, but still one of the most frequently used methods for extracting botanical compounds. The plant constituents are fully dissolved, then purified through a distillation process. An alcohol is then applied to extract the key components from the other alcohol-insoluble plant constituents.. A secondary distillation process removes the alcohol, leaving only the pure, concentrated key components.^18,^19,^21,²²

Finally, supercritical extraction, which has become increasingly popular, uses carbon dioxide (CO2) under extremely high pressure to isolate key components. The process involves low temperatures, ensuring the ingredients are not affected by high heat that could alter or weaken the beneficial compounds. Once the extraction is completed, the carbon dioxide is re-released into the atmosphere.^22,²⁴

Each of these methods can be utilized to create pure, concentrated extracts, and when these extracts are combined, they can yield a high potency dietary supplement with a broad range of activity.

Conclusion

Stress is linked to many aspects of both physical and mental health. Over time, stress can negatively affect the health of the digestive, immune and nervous systems. While the underlying causes of stress must be examined before one can truly heal oneself, dietary supplements can aid in the process. Holy basil, in particular, is an effective way to both prevent and combat the damaging effects of everyday stressors.

References

1. Gupta SK, Prakash J, Srivastava S. Validation of traditional claim of Tulsi, Ocimum sanctum Linn. as a medicinal plant. Indian J Exp Biol. 2002
Jul;40(7):765-73.

2. Uma Devi P. Radioprotective, anticarcinogenic and antioxidant properties of the Indian holy basil, Ocimum sanctum (Tulasi). Indian J Exp Biol. 2001
Mar;39(3):185-90.

3. Geeta, Vasudevan DM, Kedlaya R, Deepa S, Ballal M. Activity of Ocimum sanctum (the traditional Indian medicinal plant) against the enteric pathogens. Indian
J Med Sci. 2001 Aug;55(8):434-8, 472.

4. Prakash J, Gupta SK. Chemopreventive activity of Ocimum sanctum seed oil. J Ethnopharmacol. 2000 Sep;72(1-2):29-34.

5. Vrinda B, Uma Devi P. Radiation protection of human lymphocyte chromosomes in vitro by orientin and vicenin. Mutat Res. 2001 Nov 15;498(1-2):39-46.

6. Agrawal P, Rai V, Singh RB. Randomized placebo-controlled, single blind trial of holy basil leaves in patients with noninsulin-dependent diabetes mellitus. Int J
Clin Pharmacol Ther. 1996 Sep;34(9):406-9.

7. Bhargava KP, Singh N. Anti-stress activity of Ocimum sanctum Linn. Indian J Med Res. 1981 March;73:443-451.

8. Dallman MF, Pecoraro N, Akana SF, La Fleur SE, Gomez F, Houshyar H, Bell ME, Bhatnagar S, Laugero KD, Manalo S. Chronic stress and obesity: a new view of "comfort food". Proc Natl Acad Sci U S A.. 2003 Sep 30;100(20):11696-701.

9. Sapolsky R. Stress, Glucocorticoids, and Damage to the Nervous System: The Current State of Confusion. Stress. 1996 ;1:1-19.

10. Elenkov IJ, Chrousos GP. Stress hormones, proinflammatory and anti-inflammatory cytokines, and autoimmunity. Ann N Y Acad Sci. 2002 Jun;966:290-303.

11. Bhattacharya A, Muruganandam AV, Kumar V, Bhattacharya SK. Effect of poly herbal formulation, EuMil, on neurochemical perturbations induced by chronic
stress.. Indian J Exp Biol. 2002 Oct;40(10):1161-3.

12. Muruganandam AV, Kumar V, Bhattacharya SK. Effect of poly herbal formulation, EuMil, on chronic stress-induced homeostatic perturbations in rats. Indian J Exp Biol. 2002 Oct;40(10):1151-60.

13. Sembulingam K, Sembulingam P, Namasivayam A. Effect of Ocimum sanctum Linn on the changes in central cholinergic system induced by acute noise stress.

J Ethnopharmacol. 2005 Jan 15;96(3):477-82.

14. Sembulingam K, Sembulingam P, Namasivayam A. Effect of Ocimum sanctum Linn on noise induced changes in plasma corticosterone level. Indian J Physiol
Pharmacol. 1997 Oct;41(4):429-30.

15. Archana R, Namasivayam A. Effect of Ocimum sanctum on noise induced changes in neutrophil functions. J Ethnopharmacol. 2000 Nov;73(1-2):81-5.

16. Sen P, Maiti PC, Puri S, Ray A, Audulov NA, Valdman AV. Mechanism of antistress activity of Ocimum sanctum Linn, eugenol and Tinospora malabarica in
experimental animals. Indian J Exp Biol. 1992 Jul;30(7):592-6.

17. Montaron MF, Drapeau E, Dupret D, Kitchener P, Aurousseau C, Le Moal M, Piazza PV, Abrous DN. Lifelong corticosterone level determines age-related decline in neurogenesis and memory. Neurobiol Aging. 2005 Jun 10.

18. Kaufman PB, Cseke LJ, Warber S, Duke JA, Brielmann HL. Bioseparation of Compounds. In: Kane H, ed. Natural Products from Plants. Boca Raton, FL: CRC
Press; 1999:212-225.

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