How To Support Restful Sleep

How To Support Restful Sleep

We all could use a little restful sleep, yet many of us rarely take time to make getting a full night’s rest a priority.

Finding A Night Of Sound Sleep

restful sleepGetting a good night’s rest promotes a robust adrenal system and reduces stress. Different generations have handled sleep time in their way. The truth is we didn’t know how vital sleeping was for our health, aging, and mental state until recently. For a time, it was a badge of honor to be able to function on little sleep. But were we really functioning?

We know better now. Productivity happens best in healthy people who get restful sleep.

Making Your Sleep More Restful

Here’s a quick 5 step protocol to ensure you rest well every night.

    1. Don’t Eat 4 hours before bed. Most studies say 3 hours before bed though recently new research suggests the longer, you’re fasting period the better. To learn more about this, look into Intermittent Fasting.
    2. Take a Walk. Or exercise every day in some way. It doesn’t matter if you walk in the morning or later in the day. Doing something to improve circulation has been found to help you relax.
    3. Come Mediate. It doesn’t take long to calm your mind, even a busy mind. Most people think they have to have a ‘blank’ mind. All you need is to calm the run-away-train of thoughts. To do this, focus on your breathing. When a thought about the laundry, the rebellious teenager in your kitchen, or the pile of paperwork on your desk walks across the stage of awareness notice, it’s there and tell ‘it’ goodbye for now.

concept of sleep, kitten and puppy

  1. Make the bedroom sacred. Don’t use your bedroom for TV time or even reading time. It’s for sleep and intimacy. It’s that place you take pleasure in a deep dream state or sharing your passion with that particular person.
    If your only private place in your home is the bedroom, try to add a comfy chair or something else to sit in while you read or watch TV. Take the TV out of the bedroom and back into the family room.

    Getting A Little Help From Nature

  2. Supplements To Support Restful Sleep, I want to share six products that can be used to promote better rest and less stress in your life.
    1. 5-Hydroxytrophtophan 5-HTP increases serotonin levels to promote restful sleep, manage stress, and decrease sugar cravings
    2. PharaGaba- GABA’s natural calming effect on the brain has led to countless claims about the use of GABA supplements to reduce stress. Too much stress is linked to poor sleep, a weaker immune system, and a higher risk of depression, among other things.
    3. Magnesium Bisglycinate—The ‘Bis’ means instead of one glycinateamino acid (like in magnesium glycinate), there are two glycine amino acids.  Bisglycinate has twice the protection from stomach acids and gets into the gut in a more organic form than with a regular glycine.
    4. Recovery Pro is s a blend of alpha-lactalbumin, natural-source GABA, and magnesium bisglycinate. If you want to have fewer supplements to take this is a great tasting
      Chocolate-flavored powder that mixes easily in water and tastes great hot or cold.
    5. Melatonin-5 By Thorne supports restful sleep, helps balance circadian rhythms, and provides benefit for shift workers, those with jet lag, and individuals with an age-related decrease in melatonin.

      woman soundly sleepingForward With Restful Sleep

      However, I often prefer to use a timed-release formula that contains 6.5 gms of Melatonin the supports a 6.5-hour sleep cycle minimum.

    6. Remora Plus is a must along with the other formulas. Relora Plus blends two botanicals used in the practice of Traditional Chinese Medicine for over 1,500 years and six B vitamins. It supports restful sleep and balances cortisol and DHEA levels.

Restful sleep doesn’t begin with your head hitting the pillow for most people. We live busy lives full of stress and drama. The goal of sleeping is to regenerate and be ready for the next day. That starts the day before when you wake up.

To learn more about how to support restful sleep contact our office or email us!


Reducing Joint Pain Without Surgery

Reducing Joint Pain Without Surgery

upper back muscle pain
Peripheral Neuropathy Pain In Elderly Ageing Patient On Hand, Joint Pain

Maybe I’ve share this with you privately. Do you suffer from pain?  Here’s my take on why surgery is a last resort! Muscle pain and joint pain both have options.

There are many other therapies to try first. Depending on where your pain is you can use some or all of these methods. Note, these links are to research articles and other blog posts. If you want more research there’s plenty about these topics.

Five Things You Must Try Before Surgery


  1. Stretching exercises. I can’t say enough about doing this three or more times daily. When I had Plantar Fasciitis, this helped me walk without pain. Sciatica and neck pain will never improve if you don’t stretch your back, legs, and arms – daily.The best time is when you wake up and right before bed. Doing exercise benefits both muscle pain and joint pain. Arthritis pain benefits too.

Natural Ways To Reduce Joint Pain

2. Eat to reduce inflammation. If nightshades cause you pain, you’ll need to avoid them. For many arthritis patients they do. In my 30 years of practice, I’ve seen this group of foods be problematic for many people with pain. Joint or muscle pain both can increase with certain foods.

Nightshades seem to also bother people with autoimmune illness. They can cause pain and inflammation. If you suspect this is a problem for you, don’t eat from this food group for 14 days. Then add one item back per week to determine what bothers you.

3. Make sure you stay away from grains, sugar, and dairy as much as possible. Each day there’s more evidence that eating these foods are harmful to you in many ways. Sugar is the worst. It is said to be very addictive. Have you ever tried to stop eating sugar? Bet you can’t do it for a full year! 

Grains are another one that’s hard to kick, so slow down and eat other things. Look at your day. Do you have grains at every meal? If so, plan to have grains at one meal each day.

hamstring muscle pain image.

4. Acupuncture is the best treatment next to Acupuncture injections. Insurance is including this as a standard benefit because it works so well. The research is immense that it can help with sore muscles, arthritis, and more. 

Quality acupuncture will include bodywork and cupping. The circulation and nervous system become engaged through proper bodywork before and after acupuncture.

Painful Joints
  1. Prolotherapy or acupuncture injectionsAt the top of my list and that of many others is this form of treatment because it is so safe and effective. The American Osteopathic Association of Prolotherapy Regenerative Medicine recommends Prolotherapy. I am fully trained and licensed to provide this care. 

Muscle pain and joint pain both respond well to prolotherapy or acupuncture injections.

In conclusion, things I have little experience with but would suggest you look into depending on the type of pain and location. Stemcell and PRP therapy. You’ll need to do your research on who to see or if these would benefit you. 

I always say pain is no laughing matter, and it’s not. I’ve had my share too.

Why Curcumin May Be Better For Inflammation

Why Curcumin May Be Better For Inflammation

Remember when Turmeric was a hot topic for inflammation?  Then it was Curcumin, the naturally-occurring chemical compound found in the spice turmeric, highly recommended for any swelling.

A few years later, we hear about absorption problems and stomach upset so how can you get the benefits of curcumin and not end up with acid reflux?

Let’s Talk Benefits First


This popular spice of India not only adds a rich flavor to food it is considered a superfood. It helps to fight or reverse several ailments.

  • Indigestion
  • Relieves arthritis pain
  • Treats burns
  • Boosts your immunity
  • Cancer treatment – fights tumors
  • Curcumin is rich in iron and vitamin C.
  • Brain health
Arthritis or joint pain concept
Turmeric and Curcumin

No wonder Turmeric is considered a superfood with all it’s health benefits.

The Best Way To Use Curcumin Supplements

Whether your eating turmeric or taking a curcumin supplement, it is worth noting that you need to eat fat with it. Vegetable fat isn’t enough. A hearty animal protein or a salad with an olive oil-based dressing is ideal. Also pepper of all things activates the bioavailability of this spice so it can do its job.

Bioavailability means to make it useable by your body. So if you’re eating it make sure you use pepper. If you’re supplementing make sure your product has pepper on the ingredients.


Another thing.


Curcumin or turmeric can inhibit digestive enzymes. I recommend you take your enzymes at the beginning of a meal and your supplement after you have eaten – on a full stomach.

Turmeric Or Curcumin Which Is Best?


Most of my patients and I prefer a formula that includes ginger instead of pepper. Remember the acid reflux I mentioned above? Ginger has a similar action to help our stomach absorb the Turmeric while also being soothing. Pepper often irritates the digestive tract.


What About Turmerones?

Turmerones are valuable compounds found in turmeric essential oil. Turmerones have actions that are similar to curcumin, but they have only recently been the subject of serious scientific and clinical research. So far, studies show that this essential oil can decrease inflammation better than Curcumin alone.

If you’re unhappy with your Turmeric or aren’t taking an anti-inflammatory supplement, may I recommend you look into taking it. Even if you don’t suspect inflammation in your body, the benefits to brain health are remarkable. However let’s be honest. Everyone has some form of inflammation, and the fact it may assist in reducing tumors. Taking Curcumin is a no-brainer.

How To Naturally Treat Food Poisoning

How To Naturally Treat Food Poisoning

Have you ever had an itch that burns? An itch that makes you feel like your skin is on fire? The left sole of my foot itched so deep I used a blunted tool to dig in, still no relief. It moved to my left palm, then my right pinky of all places. I had food poisoning. I had an allergic reaction.

The Ultimate Allergic Reaction

The itch, as it’s now called, moved recklessly all over my body. No place safe from the itch. A true allergic reaction. Skin irritation is so unpleasant, and the constant battle brings on fatigue and physical weakness.

It started at one of our favorite [not any longer] Mexican restaurants. By the time we’d finished eating, I knew something was wrong. My stomach was achy, so I quickly took some enzymes that I carry. Food poisoning wasn’t on my mind.

The Many Faces Of Food Poisoning

My husband felt fine until the middle of the night. He woke with all the typical food poisoning symptoms: Stomach ache, diarrhea, fever, and chills. Myself on the hand had a different response.

If you ever have a similar allergic reaction to food poisoning, here are some tips, including not eating that food again. Here’s what you can do the next time food attacks you.

allergic Reaction concept
food poisoning

If you ever have a similar allergic reaction to food poisoning, here are some tips, including not eating that food again. Here’s what you can do the next time food attacks you.

The Best Natural Treatment 

Keep dietary Charcoal on hand. Take 450-580 mg on an empty stomach 2-4 times a day until all your symptoms are gone. The charcoal will bind to the toxins and move them out of your digestion. It must be taken on an empty stomach. It’s critical to wait 2 hours after taking it before eating.

Add-in with your food, Quercetin, Vitamin C, and Bromalin.

Staying Away From Western Medicine

I know many times people don’t know what they can do that is safe and natural. We hurry to get Benadryl or a steroid from the doctor. Both of these do more harm than good.  Suppressing your symptoms only makes your allergic reaction last longer because the toxins are still inside you.

If you’re in trouble with a rash or itchy skin, due to any reason, try these natural supplements. When your skin itches you’re having an allergic reaction. You can also try Allergy elimination treatments. They’re a specific acupuncture treatment to stop some allergies.  We’re happy to talk to you by phone and help you with your online order. Food poisoning is no fun.