Welcome to the June Newsletter with this bringing us very close to the half way point in the year. As the months speed past, I hope that you are all managing to achieve the goals that you may have set yourself for 2009. If you haven’t started you still have 6 months up your sleeve to get into action.

The Importance of Sleep

Our sleep/wake cycle is governed by our bodies Circadian Rhythm. This rhythm is a cycle of changes of mental and physical characteristics occurring throughout the day. One of the major conductors of the circadian rhythm is sunshine or bright lights, as well as noise. As the sun or light rises or falls our retinas in the back of our eyes detect this and activate what is called the “Suprachiasmatic nucleus” in our hypothalamus. This activates our pineal gland to either produce melatonin to induce sleep (lights out), or decrease melatonin production to wake us up (sun arising). Unfortunately many factors can affect our quality of sleep, and only around 35% adults attain the required amount of 8 hours (1/3 of the circadian rhythm). 1/3 of adults suffer temporary or prolonged insomnia, 10-20% cases become severe.

Sleep is not “downtime” for our body by any means, it is an active and complex part of daily life. Throughout our night of sleep we go through 5 phases and throughout these various phases many changes and repair mechanisms are occurring in our body. It is essential to go through all 5 stages throughout the night to ensure adequate rest, hormonal releases to increase muscle repair and strengthen immunity, as well as psychological repair.

Stage 1: This is the drifting off phase where we start to tune out to external surroundings such as lights and noise. This is often the stage in which can happen to drivers when they are fatigued, and sometimes can even occur when we still have our eyes open.

Stages 2 & 3: These are the deeper stages of sleep where dreams aren’t easily recalled, melatonin is released via the pineal gland which induces a deeper sleep. Melatonin resets the body clock to synchronise metabolic function with activity and rest. The melatonin continues to be released over several hours ensuring a deep restful sleep.

Stage 4: This is called Delta sleep which is a deep sleep. During this phase Human Growth Hormone is released repairing worn tissue. For people who are doing a lot of training this stage is essential to ensure the restoration of muscle tissue after a workout.

Stage 5: This stage is the REM (Rapid Eye Movement), this is the stage where dreams are remembered, and it is essential for memory, recall and tolerance. The longer we sleep the longer each REM episode becomes. Over the counter medications decrease these REM episodes decreasing the body’s natural healing and repairing ability and creating a sense of fatigue and haziness in the morning.

Some important steps to remember to ensure a good night’s sleep are:

• Limit the use of stimulants such as caffeine, alcohol, and nicotine
• Maintain regular sleep and wake times, including weekends and vacations
• Establish the bedroom for sleeping and sexual activities only, not reading, TV, working etc
• Avoid naps particularly in the evening
• Exercise regularly to help regulate circadian rhythm, not too close to bed time though as it can act as a stimulant
• A high protein snack or shake 1 hr before bed is good to increase tryptophan levels which in turn increase serotonin.
• Get regular exposure to mid day – afternoon sun, this increases vitamin D production, and also supports melatonin levels.
• A hot bath 1-2 hours prior to bed may affect core temperature and induce sleep.
• Keep the bedroom cool, dark and quiet
• Avoid television ½-1 hour before bed due to it emitting bright light

We also have a range of practitioner only products for insomnia, or alternatively some of our retail range to assist with troubled sleep. Please ask us should you require any assistance with acquiring a good night’s sleep.

Tea Of The Month

Night-tea night contains a combination of herbs that have traditionally been used to relieve mild insomnia and disturbed sleep. The specific mix of calming, sedative and anti anxiety herbs will help you to relax before bed and reduce any stress or anxieties you may have. This tea also improves stress related digestive problems that can hinder sleep.
 

Retail product for the month:

Kiwiherb Energiser is a natural vitality boost to assist with energy and endurance.
This powerful combination of high quality New Zealand grown American ginseng root, bush-harvested native Kawakawa, and Manuka honey is made in New Zealand from 100% natural ingredients.

 

Recipe of the month: Fish Curry

Ingredients:

3 Tbsp peanut oil
4 cloves garlic, finely chopped
6 shallots, peeled and thinly sliced
1 tsp turmeric
2 Tbsp finely chopped ginger
2 kaffir lime leaves
1 tsp ground coriander seeds
2 cardamom pods, squashed
½ tsp freshly grated nutmeg
300g peeled, seeded pumpkin, cut into 2 cm pieces
2 cups water
1tsp salt
600g skinned and boned gurnard fillets
200ml thick coconut cream
Coriander leaves

Method:

Heat the oil over moderate heat and add the garlic, shallots, turmeric, ginger, lime leaves, ground coriander, cardamom and nutmeg. Gently fry, without browning, until the shallots are soft. Add the pumpkin, water and salt and bring to the boil. Simmer for 15 minutes or until the pumpkin is tender. Spread the fish evenly over the pumpkin and simmer until the fish is cooked, about 3-4 minutes. Pour the coconut cream over everything, sprinkle with coriander leaves and serve immediately. 

This month’s favourite nutrient:

Tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It's well-known for its role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep. Tryptophan serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety.

Tryptophan occurs naturally in nearly all foods that contain protein, but in small amounts compared to the other essential amino acids.

The following foods contain tryptophan: red meat, dairy products, nuts, seeds, bananas, soybeans and soy products, fish, tuna, shellfish, and turkey.

Action Packed Packages

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