“For individuals that have difficulty getting plenty of fruits and vegetables, can incorporating green powder supplements increase nutritional levels for a balanced diet?”
Green Powder Supplements
Meeting daily nutrient needs through whole, unprocessed foods can’t always be met when access is limited or for other reasons. A green powder supplement is a great way to fill in the gaps. Green powder supplements are a daily supplement that helps increase vitamin, mineral, and fiber intake and enhances overall health. Green powders are easy to mix in water with a favorite beverage or smoothie or bake into a recipe. They can help:
Increase energy
Nourish the immune system
Improve digestion
Promote mental clarity
Contribute to healthy blood sugar levels
Reduce the risk of chronic disease
Promote optimal liver and kidney function
What Are They?
Green powder supplements are forms of vitamins, minerals, fiber, antioxidants, phytochemicals, and other bioactive compounds.
They are derived from fruits, vegetables, herbs, and algae to combine ingredients into a convenient supplement. (Giulia Lorenzoni et al., 2019)
Nutrients
Because most green powders comprise a combination of ingredients, the nutrient density is high. Green powder supplements can be considered a vitamin and mineral product. They typically contain:
Vitamins A, C, and K
Iron
Magnesium
Calcium
Antioxidants
The recommended daily intake of vitamins and minerals can be helpful for individuals with limited access to produce or who want to supplement their diet with additional nutrients.
Energy
The phytochemicals found in fruits and vegetables have been shown to improve energy levels. Studies on their effects on physical performance and endurance have resulted in positive outcomes. Researchers found that phytonutrients like those in green powders helped to increase energy, improve agility, reduce fatigue perception, improve memory, and decrease recovery time. (Nicolas Monjotin et al., 2022)
Digestive Health
Green powders are rich in soluble and insoluble fiber, which contribute to feeling full and satisfied after a meal and are important for healthy digestion and regular bowel movements. Eating fiber-rich foods is associated with optimal blood sugar control and improved gut microbiota diversity. These factors are important for maintaining a healthy body weight and decreasing the risk of chronic disease, for example, type 2 diabetes. (Thomas M. Barber et al., 2020) Phytochemicals, including flavonoids, have been shown to have therapeutic effects on gas, bloating, constipation, and diarrhea associated with IBS. Other phytonutrients have been shown to reduce certain symptoms of ulcerative colitis. (Nicolas Monjotin et al., 2022)
Immune System Function
Supplemental green powder supplements have shown the ability to maintain a healthy immune system and reduce inflammation by their antioxidant content. Green powders containing seaweed or algae are rich in phytochemical and poly-unsaturated fatty acids that have antioxidant properties to reduce inflammation and prevent oxidative damage to cells. (Agnieszka Jaworowska, Aliza Murtaza 2022) A randomized trial found that a fruit, berry, and vegetable powder concentrate blend decreased oxidation and reduced inflammation, attributed to the phytochemicals found in fruits and vegetables.(Manfred Lamprecht et al., 2013)
Detoxification
The liver and kidneys are the main organs of natural detoxification. The liver helps the body absorb nutrients from consumed foods and removes waste and toxins through the kidneys. (National Library of Medicine. 2016) Plants are packed with antioxidants and phytochemicals that protect the liver and kidneys from free radical damage and oxidative stress. (Yong-Song Guan et al., 2015) The green powder supplements are made from these plants. When drinking green powders, fluid intake naturally increases as a standard serving of green powder is mixed with 8 to 12 ounces of water.
Whether mixed, blended, or made into a shake, powdered greens are a convenient and efficient way to get the daily dose of antioxidants, vitamins, minerals, and other nutrients.
The Healing Diet: Combat Inflammation, Embrace Wellness
References
Lorenzoni, G., Minto, C., Vecchio, M. G., Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Fruit and Vegetable Concentrate Supplementation and Cardiovascular Health: A Systematic Review from a Public Health Perspective. Journal of clinical medicine, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, M. J., Fleurentin, J., Morel, J. M., & Raynal, S. (2022). Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare. Nutrients, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Seaweed Derived Lipids Are a Potential Anti-Inflammatory Agent: A Review. International journal of environmental research and public health, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, J. F., & Hallstroem, S. (2013). Supplementation with a juice powder concentrate and exercise decrease oxidation and inflammation, and improve the microcirculation in obese women: randomised controlled trial data. The British journal of nutrition, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. How does the liver work? 2009 Sep 17 [Updated 2016 Aug 22]. Available from: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, Y. S., He, Q., & Ahmad Al-Shatouri, M. (2015). Complementary and Alternative Therapies for Liver Diseases 2014. Evidence-based complementary and alternative medicine : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
If you are experiencing any of these situations, then why not try these botanical herbs in your food dish.
The holiday season brings out the joy out of people with holiday traditions and its unique, universal foods, drinks, seasonal herbs, and spices to the table. The colder seasons are where everyone in the U.S. indulges in hearty soups, pumpkin spice products, root vegetables, and turkey leftovers. Many holiday menu items will incorporate sweet and savory herbs and spices in their food dishes. What people do not realize is that even though these herbs and spices enhance the flavors of the food, they also provide a plethora of health benefits for the body. So using these herbs and spices in the kitchen can help increase the person’s chances to receive their beneficial properties, hence “the more, the merrier.”
Throughout the centuries, medicinal plants have been traditionally used by a variety of cultures. Some of nature’s most potent herbs are most used in culinary dishes, while also providing the beneficial properties to the human body; they are rosemary, sage, and clove.
Rosemary
Being commonly used as a condiment and a food preservative, rosemary is a native herb in the Mediterranean region. A review did an animal study of in vivo and in vitro that showed that rosemary had demonstrated similar beneficial effects to any medications that are for a variety of physiological disorders. Some of the physiological disorders include:
Lead hepato-nephrotoxicity
Stress
Anxiety
Bodyweight and dyslipidemia
Pain
Cerebral ischemia
Another review was looking at how rosemary has antimicrobial and antioxidant properties and that its abundance in isoprenoid quinones. The review stated that rosemary could �act as chain terminators for free radicals and as chelators for ROS (reactive oxygen species.)” The antioxidative properties in rosemary have about the majority of phenolic diterpenes; like carnosic acid and carnosol, that are responsible for about 90% of this herb. Since it inhibits lipid peroxidation, scavenge radicals, and helps reduce cytochrome c by activating the redox-dependent signaling pathways in the body.
With carnosic acid, it has been shown to provide superior antimicrobial actions to other significant constituents that are found in rosemary. Furthermore, there have been studies shown that rosemary has antibacterial effectiveness against resistant bacteria in the body.
Sage
Sage is another herb that is native to the Mediterranean and Middle East regions and has been used in traditional folk medicine to treat a variety of disorders in the body. There is recent research that has suggested that sage can possess a wide range of beneficial properties for the body due to the presence of carnosic acid and carnosol in this herb. Another study showed that sage contains high contents of glycosidic flavones that provide functional inhibitory capacity against xanthine oxidase activity in the body. Some of the beneficial properties include:
Anti-inflammatory
Antinociceptive
Antibacterial
Hypoglycemic
Antioxidative
There is further research that demonstrates how sage has powerful cognitive enhancing and neuroprotective properties. Studies show that patients with Alzheimer�s disease took a 4-month supplementation of sage, and the results are remarkable. Alzheimer patients experienced significant improvements in their cognitive function and mood enhancements. In another study, sage extract can help reduce the severity of physical and psychological systems that are experienced in premenstrual syndrome in the body. A recent article showed how freshly harvested sage leaves can become a potent modulator for neuroreceptor pathways that involves serotonin transporters that may help normalize thermoregulation and mental impairment for menopausal women.
Surprisingly though, both rosemary and sage have been proven and shown that they can help improve gabaergic pathways in the brain and can help decrease the neuronal activities that are associated with anxiety disorders. Studies show that rosemary and sage extracts have hepatoprotective and antioxidative roles that can increase catalase and glutathione levels and decrease lipid peroxidation in the body.
Cloves
Clove buds were initially found in east Indonesia, and it plays a role as the herb has a potent antimicrobial and antioxidative botanical. Research shows that clove oil possesses a bactericidal effect against pathogenic species that can harm the body. Earlier this year, a research study found out that clove oil extract can enhance anti-inflammatory activity by reducing myeloperoxidase activity in human neutrophils significantly. This herb can help reduce ROS and a variety of other inflammatory mediators that can promote significant damage to the body at the site of inflammation.
Conclusion
So for the holidays, adding these three powerful herbs to the next holiday feast are not just there to help enhance the flavors of the dishes, but they are beneficial to the body. Since they provide anti-inflammatory properties to the body by decreasing the inflammatory responses. So for the colder seasons, add that extra dash of herbs into the dish recipe will make anyone’s day merry. Some products are specialized in countering the metabolic effects of temporary stress and can support the body.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Chniguir, Amina, et al. �Syzygium Aromaticum Aqueous Extract Inhibits Human Neutrophils Myeloperoxidase and Protects Mice from LPS-Induced Lung Inflammation.� Pharmaceutical Biology, Taylor & Francis, Dec. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6366422/#!po=2.63158.
Choukairi, Zineb, et al. �Effect of Salvia Officinalis L. and Rosmarinus Officinalis L. Leaves Extracts on Anxiety and Neural Activity.� Bioinformation, Biomedical Informatics, 15 Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6637401/.
de Oliveira, Jonatas Rafael, et al. �Rosmarinus Officinalis L. (Rosemary) as Therapeutic and Prophylactic Agent.� Journal of Biomedical Science, BioMed Central, 9 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6325740/.
Lopresti, Adrian L. �Salvia (Sage): A Review of Its Potential Cognitive-Enhancing and Protective Effects.� Drugs in R&D, Springer International Publishing, Mar. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5318325/.
Nieto, Gema, et al. �Antioxidant and Antimicrobial Properties of Rosemary (Rosmarinus Officinalis, L.): A Review.� Medicines (Basel, Switzerland), MDPI, 4 Sept. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6165352/.
Pavi?, Valentina, et al. �Extraction of Carnosic Acid and Carnosol from Sage (Salvia Officinalis L.) Leaves by Supercritical Fluid Extraction and Their Antioxidant and Antibacterial Activity.� Plants (Basel, Switzerland), MDPI, 9 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6359053/.
Pereira, Ol�via R, et al. �Salvia Elegans, Salvia Greggii and Salvia Officinalis Decoctions: Antioxidant Activities and Inhibition of Carbohydrate and Lipid Metabolic Enzymes.� Molecules (Basel, Switzerland), MDPI, 1 Dec. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6321363/.
Team, DFH. �Spice Up the Holidays with Medicinal Botanicals.� Designs for Health, 25 Nov. 2019, blog.designsforhealth.com/node/1156.
Tober, Carsten, and Roland Schoop. �Modulation of Neurological Pathways by Salvia Officinalis and Its Dependence on Manufacturing Process and Plant Parts Used.� BMC Complementary and Alternative Medicine, BioMed Central, 13 June 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6567565/.
After a long day of work, you tiredly march your way to your bedroom. You take off your work clothes, slip on your comfiest pajamas, your bed is inviting you to just go under the covers and get that full 8 hours of recommended sleep that the media tells you to. However, you realize that you have that project you have to finish in two days to show your boss.
Thus, you are working on that project in those two days; after work, in the wee hours of the night until completion. Surprisingly, when your head hits that pillow and you close your eyes for a few hours; your alarm starts to alert you awake to start your workday and you are exhausted.
The world today is still experiencing a lack of sleep, as people still have busy lives and are just getting about 5 hours or less of sleep. �Japan still holds the record for having 5 hours of no sleep, while the U.S. is in second place of getting about 6 hours or less of sleep. But there is some good news as there are some natural ways to get the full recommended amount of sleep without the use of medication and can help keep you stay asleep throughout the night. Here are the top 4 botanicals that are used by professionals.
�4 Botanicals
#1 Ashwagandha
Located in southwest India, Ashwagandha has many health benefits that can help people with different ailments and has many different names including the most common name, �winter cherry.� The plant contains alkaloids, phytosterols, saponins, iron, and steroidal lactones. With these chemical constituents, they are known as withanolides.
In small dosages, it can reduce your cortisol levels to where you feel a bit more relaxed. Not only that Ashwagandha root has been used to improve your brain function, boost your memory, and your reaction time gets improved and is completely safe and widely available.
#2 Chamomile
Chamomile has to be one of the most common herbs that helps anyone that has trouble sleeping. When the herb is dried up, you can actually seep the plant into hot water and with a small dash of honey, it can be the most relaxing, hot beverage that you can sip and relax to. The herb contains apigenin, which is an antioxidant that will bind to certain receptors in your brain. So that being said, chamomile�s properties can make you sleepy and reduce your anxious mind to be at ease.
Another reason to drink chamomile is that it can actually relieve anxiety and depression. When our body is anxious, our brain produces more glutamate, which can be harmful to us. So, by sipping or taking the herb as a supplement, it can target what receptors that are making us anxious and calm them down immensely.
#3 Lemon Balm
Lemon Balm is part of the mint family that goes by many different names but the main purpose for this herb is to actually calm your mind. If you have an anxious mind and your beta brain waves are overstimulated it can be very bad for your health. This herb has about 100 active phytochemicals and has high flavonoids that have both antioxidant and neuroprotective effects that are beneficial. Studies have proven that lemon balm can calm the mind, uplifts your mood, and soothes the central nervous system.
One of the compounds that lemon balm has is called rosmarinic acid. This compound acts like a sedative, which helps you relax when you are stressed out but can be taken in small dosages. When your brain is overly active, sometimes a bit of this herb can help you relax and be calm.
When you combine lemon balm and valerian in a tea, the combination has been helpful to relieve restlessness and insomnia. So, if you want to try to get a good night�s rest, try sipping a hot cup of lemon balm tea before you go to bed.
#4 Lavender
This herb is one of the top plants that everyone in the world uses. Lavender is a multipurpose plant that has so many properties that can help us. Using lavender in aromatherapy can actually help to reduce your stress and promote wellness and calmness. Studies have shown that lavender oil can be useful to treat anxiety, depression, restlessness, and insomnia. The actual smell of lavender is pleasant and is known to make you calmer when you sniff it from any stores or farmer�s market that sells the plant.
Today, many people use lavender because of its calming aroma and used it in their crafts. Whether it be for cooking, soap making, essential oil and aromatherapy remedies, and yoga wellness. It is a versatile herb that has many properties to ease our anxious minds.
These four herbs are some out of the many, many herbs that are out there to help us get a better chance to fall asleep. Sleep is very important to us that some people take for granted. A lot of people will use the phrase, �Sleep is for the weak,� but that phrase is dangerous due to the fact that sleep is not for the weak.
When we don�t get enough sleep, our bodies take a nasty toll as we feel sluggish and irritable to those around us. Not only that it is bad, but sleep deprivation can lead to many health problems that can be fixed. Granted that we want to tackle as many commitments and finish projects before deadlines; however, does that gives us the right to sacrifice sleep so we can have a fullfed life of happiness.
If we start by changing our sleep habits with any of these herbs, our bodies can naturally start repairing itself. Once that happens, then your body will thank you for getting the full eight hours of sleep. These herbs are not a cure-all, but they are helpers to ease your brain and help calm down any anxious thoughts you may have. So, if you try out these herbs to relax a bit, maybe even get a full night�s rest, then go for it. Because sleep is not for the weak, sleep is for everyone.
Get A Good Night’s Sleep
Insufficient or poor sleep has been linked to numerous health issues. People who don�t get enough sleep or their sleep quality is poor, have a higher risk of developing dangerous health conditions such as heart disease, diabetes, and obesity. Adults should get between seven and nine hours of sleep a night, preferably uninterrupted, within 24 hours on a regular basis. There is more to a good night�s sleep than just quantity though. You should be able to fall asleep within about 20 minutes after you lie down and stay asleep.
NCBI Resources
Proper sleep hygiene and the application of organic herbs and the 4 botanicals aforementioned, can help promote a healthy amount of sleep. The outcome could result in a wide array of benefits, including an improvement in problem-solving and work performance, weight management, and even promote the prevention of chronic health issues, such as diabetes, cardiovascular disease and mood disorders like depression. You may find numerous products and information regarding how to manage proper sleep. A�research study from 2016�indicated that individuals in the United States alone spent over $41 billion on sleeping treatments, where it is expected to rise up to $52 billion by the year 2020.
How important is nutrition for our brain health? In the current work force, we are continuously stressed, often forced to finish tasks faster in order to meet ever so demanding deadlines. In addition, we are expected to maintain our optimal mental health, as this can be an essential�part towards delivering quality work. When our mental health is being affected by our hectic lifestyles, however, several practices which can help you start thinking more clearly can include sleeping properly, controlling stress, and even taking nutritional supplements for your brain health.
One nutritional supplement which has been widely recognized for its ability to boost brain health is curcumin, the active ingredient found in turmeric. Well-known for its antioxidant properties and its capacity to control inflammation in the human body, this powerful herb can also promote good mood and cognition. Another specific group which has reported significant benefits with the increased use of curcumin, is the elderly population. Below, we will discuss how curcumin can help boost brain health as well as demonstrate additional benefits this golden gem can have on our overall health and wellness.
Curcumin: a Golden Gem for Brain Health
In accordance with the Journal of Pharmacology, curcumin is made-up of a variety of substances which can encourage biological mechanisms that counteract age-related cognitive decline, dementia, or mood disorders. One randomized, double-blind, placebo-controlled trial analyzed the acute, of approximately 1 and 3 hours following a single dose, chronic, of approximately 4 weeks, and acute-on-chronic, of approximately 1 and 3 hours after one dose subsequently after chronic treatment, consequences of a curcumin formulation on cognitive function, mood, and blood biomarkers in 60 healthy adults ranging from the 60 to 85 years of age. After about one hour of application, the curcumin had considerably enhanced the participant’s functionality on attention and working memory tasks, in comparison with the placebo. Working memory and mood, which included general fatigue, change in calmness, contentedness and fatigue triggered by emotional strain were fundamentally improved following chronic therapy.
Curcumin boosts BDNF (brain-derived neurotrophic factor), the brain hormone which helps boost the development of new neurons that are in charge of improving memory and learning as well as supplying a substantial option for countering the aging brain. Additionally, this powerful ingredient increases blood circulation to the brain, also providing a much better attention span for greater work productivity.
Appreciating its anxiolytic effects can be one of the greatest benefits of carrying curcumin. According to the Journal of Clinical Psychopharmacology, a randomized double-blinded and double-blind trial with 60 subjects experiencing stress-related symptoms, including exhaustion, were to get routine curcumin nutritional supplements, and placebo for 30 days. The results indicated a greater quality of life, and diminished stress and fatigue for those receiving regular curcumin intakes. This progressive compound is believed to be able to help alleviate depression by altering the release of dopamine and serotonin, two powerful hormones which help keep the human mind and body at ease. Curcumin also promotes the optima health and wellness of inflammation pathways from the brain, which ultimately will help improve energy, mood, and production levels.
Curcumin may additionally promote cognition via its powerful antioxidant action which improves the bioavailability of DHA, the potent omega-3 fatty acid demonstrated to boost brain health. A research study in the American Journal of Geriatric Psychiatry revealed that curcumin really does protect the brain from neurodegeneration. The evaluation and analysis included 40 participants ranging from the ages of 51 to 84 years of age. Each individual subject consumed 90mg of curcumin twice per day or placebo for 18 weeks. The results indicated enhanced long-term healing, visual memory, and focus. With its tremendous medicinal properties, curcumin can also support neuroplasticity, which empowers the brain to change and fortify itself even through the natural degeneration with aging.
Curcumin can also promote anti-seizure action. With its antioxidant properties, this golden gem can help slow down reactive astrocyte expression, which helps cells survive within the mind. According to the Neuropharmacology Laboratory, Department of Pharmacology, the antioxidant properties of curcumin helped alleviate migraines, cognitive impairment, and cognitive stress in rats. A dental pre-treatment of curcumin was given to male rats which were additionally treated together with Pentylenetrazole, or PZT, every other day. The study demonstrated that curcumin enhanced the seizure score and indicated a diminished amount of myoclonic jerks. Furthermore, the outcome measures of the research study demonstrated that curcumin restructures seizures, oxidative stress, and brain function. Moreover, it helps protect memory function which may also be jeopardized by seizure activity.
Using its capability to strengthen fatty acids in the mind, curcumin helps athletes achieve better physical performance by boosting critical thinking, improving problem solving, and developing improved choices. The neuroprotective properties in curcumin also help regenerate tissues. In reality, based on Stem Cell Research and Therapy, a research study was conducted between the effects of curcumin on endogenous stem cells which were impartial. The study demonstrated that curcumin played an essential role in the healing of cells from combating the activation of microglia cells. Scientists in the Institute of Neuroscience and Medicine in Julich, Germany, observed the effects of impartial stem cell generation. During a 72-hour period, the evaluation and analysis demonstrated and indicated that the turmeric curcumin improved cellular generation by up to 80 percent. This shows how powerful curcumin could be for successful brain health function.
Dr. Alex Jimenez’s Insight
Nutrition is a fundamental factor in overall health and wellness. In today’s stressful world, however, it can often become difficult to eat a proper meal, let alone making sure we are taking in all the necessary nutrients we require on a regular basis. That, plus the added pressure of the workforce can have detrimental effects on our brain health. Dietary supplements, such as curcumin, have been demonstrated to have tremendous benefits on brain health. Although we may not always have the “free time” to sit down and have a properly balanced meal, taking nutritional supplements like curcumin, among others, can help improve the human body’s general well-being.
While many research studies have found that natural remedies and botanicals, such as dietary supplements apart from vitamins and minerals, continue to be the most common complementary health approach in the United States today, more and more alternative treatment options, such as chiropractic care, have started to incorporate these into their practices. As a matter of fact, a majority of chiropractors give nutritional advice, as well as recommendations for other lifestyle recommendations, as a general part of their treatment plan. Because chiropractic care is based on the notion of naturally treating the human body as a whole, enhancing it’s own healing properties without the use of drugs and/or medications as well as other invasive procedures, this healthcare profession relies on offering the necessary health maintenance components for optimal health and wellness. These components can include nutrition, water, rest, exercise, and clean air. Many chiropractors also offer curcumin supplements to help promote recovery.
This exceptional nutritional supplement, curcumin, helps improve mental clarity, improve cognition, improve endurance, and supplies anxiolytic benefits. Whether it’s more work fabricating, or a much better disposition, curcumin is a hidden golden gem for health.�The scope of our information is limited to chiropractic as well as to spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at�915-850-0900�.
Curated by Dr. Alex Jimenez
Additional Topics: Back Pain
Back pain is one of the most prevalent causes for disability and missed days at work worldwide. As a matter of fact, back pain has been attributed as the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience some type of back pain at least once throughout their life. The spine is a complex structure made up of bones, joints, ligaments and muscles, among other soft tissues. Because of this, injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
Envision yourself waking up entirely rested, prepared to deal with any obstacle and adopt all the joys of the world with gratitude. The majority of us know what a good night’s sleep resembles, but are we really getting the proper rest we should be getting? Within this stressful universe, it’s tough to achieve the sleep schedule that our brains and bodies require to operate to its fullest potential.
Proper sleep hygiene and the application of organic herbs and botanicals can help promote a healthy amount of sleep. The outcome could result in a wide array of benefits, including an improvement in problem solving and work performance, weight management, and even promote the prevention of chronic health issues, such as diabetes, cardiovascular disease and mood disorders like depression. You may find numerous products and information regarding how to manage proper sleep. A research study from 2016 indicated that individuals in the United States alone spent over $41 billion on sleeping treatments, where it is expected to rise up to $52 billion by the year 2020.
What Natural Remedies or Botanicals Can Help Promote Sleep?
The�German Commission E, globally recognized for its understanding information on the role of medicinal herbs, additionally recommends the frequent utilization of certain botanicals, such as valerian, lavender, lemon balm, and hops, to promote the right level of relaxation and support proper sleep. There are several other well-known options which have sedative qualities, such as passion flower, chamomile, and kava kava. Nearly all of those relaxant natural remedies and botanicals are available commonly in teas, but they are also found in supplement form. Nearly always found in specialized mixes, these herbs have various mechanisms of action, and, therefore, behave synergistically when mixed together.
Lavender (Lavandula angustifolia) is a very popular floral herb utilized in fundamental oil form, teas, extracts and in other botanical combinations to promote relaxation as well as to relieve stress and anxiety. Recent research studies have identified that lavender works by antagonizing NMDA-receptors and serotonin transporters. Doses of about 80 milligrams every day of lavender from gel cap type for up to ten weeks were utilized in a research study where participants had previously been diagnosed with an unspecified type anxiety disorder. Both quality and length of sleep seemed to have been enhanced in those subjects without them experiencing the sedative side-effects as demonstrated in pharmaceutical sleep treatments. Other uses of lavender include 1 to 2 tsp in hot water as a tea every day, or its key oil diluted in a carrier oil used for massage or in a hot bath. Lavender is generally considered safe, however it’s also believed to be toxic if ingested orally in large quantities.
Hops (Humulus lupulus), aside from its frequently enjoyable pronunciation and serving as the main ingredient in a variety of beers, this is one of the herbs which is most commonly mixed in teas or supplements to achieve as well as maintain an overall calming effect. Researchers haven’t completely discovered how hops causes this effect, however, it’s been demonstrated to bind to serotonin and melatonin receptors. Valerian-hops blend products have also become the most widely researched in placebo-controlled, double-blind randomized controlled trials comparing them to benzodiazepine-class sleep drugs and/or medications with varying results. Like lemon balm, signs for its use as a herbal treatment for relaxation or insomnia includes an extended background in history.
Passionflower (Passiflora incarnata) is basically another botanical utilized to remedy stress, anxiety and insomnia. Researchers have discovered that passionflower works by increasing levels of GABA, achieving a comforting effect. In a Japanese research study from 2017, scientists discovered that passionflower extract modulates the amounts of the receptors as well as the genetic expression of the related enzymes in vivo and in vitro. This ultimately resulted in favorable effects on circadian rhythms.
Dr. Alex Jimenez’s Insight
Natural remedies and botanicals are a natural option for promoting sleep. While various herbs taken in numerous forms can help provide a good night’s rest, other alternative treatment options can also be considered to get you through a full night of rest. Chiropractic care can help promote sleep by carefully correcting spinal misalignments, or subluxations, through spinal adjustments and manual manipulations, among other techniques. Spinal misalignments, or subluxations, can cause tension and stress along the back, causing pain and discomfort which can contribute to poor sleep. Regular chiropractic care can solve a variety of health issues which may be causing you sleepless nights, thus helping you sleep better and improving quality of life.
Proper Sleep Hygiene Advice
Dr. Michael Polsky, a board-certified sleep physician, recommends contemplating proper sleep hygiene for improving sleep. Sleep hygiene is a phrase utilized to refer to how we prepare our bodies and minds for sleep, beginning hours before we actually have to sleep. In fact, the window of 2 to 3 hours before sleeping proves to be significantly the most essential when attempting to get a good night’s rest. Below, are several notes of advice for achieving and maintaining proper sleep hygiene:
At least 2-3 hours before bedtime, have a light, balanced meal and also reduce fluids
Make a strategy to avoid the use of electronic devices 1 to 2 hours before bed
Do a little mild activity, like walking or yoga; avoid a hard workout or some other action which is too stimulating
Reduce or eliminate caffeine, commonly from coffee, tea, or chocolate, drink no more than 1 to 2 cups of coffee or tea before lunch
Keep a regular sleep schedule, even on weekends
A Simple Tea Recipe
Blend a batch of 2 parts peppermint leaf, 1 piece lemon balm, 1 part passionflower, and 1 part lavender. Steep one heaping teaspoon in a teacup of hot water for 5 minutes and enjoy only as a relaxing drink.
Sleep deprivation is one of the most common behaviors which can lead to a variety of health issues. While the natural remedies and botanicals mentioned above can be utilized to help promote sleep, other alternative treatment options, such as chiropractic care, have been reported to help provide a better good night’s rest. Chiropractic care focuses on the diagnosis, treatment and prevention of a variety of musculoskeletal and nervous system injuries and/or conditions, through the use of spinal adjustments and manual manipulations. A spinal misalignment, or subluxation, can cause pain and discomfort when trying to get proper sleep. Through chiropractic care, a chiropractor can help promote sleep by carefully correcting any spinal misalignment which may be causing painful symptoms. By treating symptoms of pain and discomfort, chiropractic care can help promote sleep, naturally, without the need for drugs and/or medications as well as surgical interventions.
In conclusion, proper sleep and rest are essential elements towards achieving and maintaining overall health and wellness. Through the use of natural remedies and botanicals, by practicing good sleep hygiene tips, and by receiving chiropractic care, the average American can begin to experience the benefits of proper sleep. The scope of our information is limited to chiropractic as well as to spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at�915-850-0900�.
Curated by Dr. Alex Jimenez
Additional Topics: Back Pain
Back pain is one of the most prevalent causes for disability and missed days at work worldwide. As a matter of fact, back pain has been attributed as the second most common reason for doctor office visits, outnumbered only by upper-respiratory infections. Approximately 80 percent of the population will experience some type of back pain at least once throughout their life. The spine is a complex structure made up of bones, joints, ligaments and muscles, among other soft tissues. Because of this, injuries and/or aggravated conditions, such as herniated discs, can eventually lead to symptoms of back pain. Sports injuries or automobile accident injuries are often the most frequent cause of back pain, however, sometimes the simplest of movements can have painful results. Fortunately, alternative treatment options, such as chiropractic care, can help ease back pain through the use of spinal adjustments and manual manipulations, ultimately improving pain relief.
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