Insomnia can take three forms:

1. You toss and turn instead of  falling asleep.
2. You fall asleep okay, but then wake up repeatedly during the night.
3. You wake up much too early and can’t get back to sleep again.

The most common causes of  insomnia are emotional stress and depression.  Other reasons for poor sleep include pain or illness,  medications  ( such as decongestants,  diuretics,  some antidepressants,  steroids and beta blockers) eating a heavy meal late at night or alcohol too near bedtime.

Insomnia can become a real nightmare as the clock ticks on into the night and you’re awake to notice.  But you’re not alone.  The problem affects around 15% of the UK population. Try some of the approaches listed below.  A relaxing tea,  a whiff of lavender oil,  creating a sleep routine and various other tactics will help you to drop off more easily and wake up less tried and irritable in the morning.

Bedtime snacks

• Have a slice of  turkey or chicken or a banana before going to bed.  These foods contain tryptophan, an amino acid that the body uses to make serotonin.  And serotonin is a brain chemical that helps you to sleep.  Keep the helping small, though, or your full tummy may keep you awake.
• Carbohydrates help tryptophan to enter the brain.  Try a glass of warm milk (milk contains tryptophan) and a biscuit, or warm milk with a spoonful of honey. A sprinkling of  cinnamon won’t hurt and might add mild sedative properties of its own.
• Avoid large meals late in the evening. You need  3  to  4   hours  to digest a big meal,  so if  you eat a lot within 3  hours of your bedtime,  don’t be surprised if intestinal grumblings and groans keep you awake.
• Spicy or sugary food,  even at suppertime, it is usually a bad idea. Spices can irritate your stomach,  and when it tosses and turns, so will you.  Having a lot of sugary food-  especially chocolate,  which contain caffeine – can make you jumpy.

Call on herbs for help

• Valerian can help people to fall asleep faster without the “hangover” effect of some sleeping pills. It binds to the same receptors in the brain that tranquillizers such as Valium bind to.  The herb itself stinks (think of sweaty old socks),  so we don’t advise trying to make it into tea.  Instead,  take 1/2  to 1  teaspoon of Valerian tincture or 2 Valerian root capsules an hour before going to bed.
• Make passionflower tea.  Put  1  teaspoon of the dried herb into a cup of  boiling water,  leave to infuse for 5  to  10  minutes,  strain and drink before bed.  Passionflower is widely used as a mild herbal sedative.
• You can also combine both supplements.  Natural sleep remedies often include other herbal ingredients as well,  such as hops.  Whatever the formulation, follow package directions.

A sweet way to scented sleep

• Lavender has a reputation as a mild tranquillizer.  Dilute lavender oil in a carrier oil ( 5 drops per 10ml )  and dab a little on to your temples and forehead before you hit the pillow.  The aroma should help to send you off to sleep.  You can also add lavender oil to a diffuser or vaporiser to scent your bedroom.  Or place a lavender sachet near your pillow.
• Put a drop of  jasmine essential oil on each wrist just before you go to bed.

• Try a soothing aromatic bath before bedtime.  Add  5  drops of lavender oil and 3  drops of  Yang-Yang oil to warm bathwater and enjoy a nice soak.

Adopt a rigid routine

• Wake up at the same time each day, no matter how little sleep you had the night before.  At weekends,  don’t have a lie in.  Follow the same routine so your body adheres to the same pattern all week.  You’ll fall asleep faster.
• Every morning go for a walk. It does not  have to be long but it should be outdoors.  The presence of natural light tells your sleepy body it’s time to wake up for the day. With your body clock set to natural daylight,  you’ll sleep better at night.

• Try not to nap during the day,  no matter how tired you feel.  People who don’t have insomnia often benefit from a short afternoon nap.  However, if you nap during the day only to turn into a wide-eyed zombie at night,  there’s a good chance that afternoon snooze is disrupting your body clock.  If you must nap,  limit it to half-an-hour at the most.

Pillow tricks

• Once you get into bed,  imagine your feet becoming heavy and numb.  Feel them sinking into the mattress.  Then do the same with your calves and slowly work your way up your body, letting it all grow heavy and relaxed.  The idea is to let yourself go all the way from head to toe.
• If you prefer lullabies, listen to calming, relaxing tapes as you drift off.

Prepare your bedroom for rest

• If you find yourself tossing and turning as you try to get comfortable,  consider buying a special neck-supporting pillow. They are specially designed for people who have neck pain or tension that prevents sleep.
• Turn your alarm clock so that you can’t see it from your bed. If you keep glancing at the clock when you wake up – and it’s almost impossible not to -  you’ll soon start wondering how you can possibly function tomorrow on so little sleep tonight.  For  truly accomplished insomniacs,  just one glance at a clock is enough to set a whole anxiety train in motion.

• Turn the central heating off before going to bed.  Most people sleep better when the air around them is cool and their bedding is snug.

Things not to do

• Avoid exercising within hours of bedtime – it’s too stimulating.  Instead,  exercise in the morning or after work.  An exception is yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.
• Avoid caffeinated drinks, particularly within hours of bedtime.  Though people have varying ranges of sensitivity to caffeine,  the stimulating effects can be long-lasting.
• Also avoid alcohol in the evenings.  While a tot of whiskey might help you to fall asleep a bit faster than usual,  the effects soon wear off and you’re much more likely to wake up during the night.
• If you smoke within 4 hours of going to bed,  look no further for the cause of your insomnia.  Nicotine stimulates the central nervous system,  interfering with your ability to fall asleep and stay asleep.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Consult a doctor if you experience all or most of these symptoms for more than a week.

• Chronic fatigue unrelieved by rest.
• Unexplained chronic muscle pain or joint pain.
• Dry eyes and mouth.
• Fever
• Rash
• Mouth or skin ulcers
• Swollen glands

See a doctor immediately if you experience:

• Chest pain
• A seizure
• Shortness of breath

If  your like most people diagnosed with lupus,  the first thing that you’ll do when you leave the doctor’s is to look it up on the internet.

You’ll discover that Lupus Erythematosus-  the full name  -  is a complex autoimmune disease.  Autoimmune means that your body turns on itself  -  and in the case of  lupus,  inflames the blood,  kidneys,  skin and joints and other tissues and organs.

The Internet may or may not mention that nine out of  ten people with lupus are women,  and each women who has lupus will experience the disease in a very individual way.

For some people lupus begins with fevers and achy muscles or joints,  these symptoms are likely to persist throughout your life.  But lupus can affect other women with more sinister problems,  which include kidney,  blood and brain complications.

While there is no cure for lupus ,  it can be managed with medication and self – care.   The most important thing for people with lupus is good medical treatment.

HEALING WITH REST,  WRAPS  AND YOGA

Once you have been diagnosed with lupus,  there are a variety of strategies that you can use to manage it and keep it under control.  The best advice follows.

Brace painful joints  – Wrapping painful joints in an elasticized bandage may help keep down the swelling and relieve the discomfort.

Jump into a whirlpool or heat up the bath   – Many women find that they sleep better after spending  20  to  30  minutes in a  Jacuzzi or a hot bath.  The heat and swirling water soothe joints and muscles .

Try a vinegar – and – water soak  – I don’t know how it works,  but many people  insist  that soaking their aching hands in a basin of warm water with a few tablespoons of white vinegar relieves pain.  It might be from nothing more than the action of the warm water.  So it’s worth a try.

Alternate heat with cold   – Since every person experiences a different discomfort with lupus,  the treatment to relieve that discomfort will vary,  too.  Many people like heat packs over aching  joints or muscles,  while others prefer cold packs,  and some people get relief  by alternating between hot and cold.

Exercise:  YOGA    – Use a good Yoga  DVD and do it a few times a day, it is better to do it often than one long session.

Yoga not only works to stretch and strengthen muscles, but it can help you lessen pain by making you aware of what brings it on.

Learn your limits   – Each person will have there own limits.  Learn what triggers flare – ups and avoid those triggers.  For example,  people who are sensitive to the sun sometimes have flare – ups after being outside too long.  Others are prone to flare – ups under stress.

HOW DIET CAN HELP

If you have lupus,  a healthy diet,  built on the principles of the Food Guild Pyramid,  will strengthen the disease – fighting abilities of your immune system.

The food guide Pyramid is a nutritional plan calling for  6  to 11  servings of bread,  pasta,  cereal and other grain foods per day;  2  to  4  servings of fruit;  3  to  5  servings of vegetables;  2  to  3  servings of meat,  fish,  poultry or other protein foods;  2  servings of dairy products and a bare minimum of fats and sweets.

To help build your lupus -  fighting diet ,  try these additional tips.

Shun fat,  seek carbohydrates   – Make sure that your diet is low in fat  -  no more than 20%  of your caloric intake  -  and high in complex carbohydrates.  That means concentrating on bread,  pasta,  cereal  and other grain foods,   plus potatoes and starchy vegetables like carrots.

Count to ten  – If you have lupus,  it’s easy to fall into the routine of eating a few handy foods,  day in day out.  But you’ll fare better if you include at least 10  to  15  different foods every day to make certain that you get a broad range of nutrients.  Be sure to include five,  or better yet,  nine fruit and vegetable servings every day.  They’re rich sources of  beta -  carotene  ( a form of vitamin A  found in plant foods ) and other nutrients vital to strong immunity.  Since lupus is an immune disorder,  your body needs plenty of  foods that help strengthen the immune system.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Prescription tranquillizers such as  diazepam ( Valium )  aren’t all bad.  They can help you cope with acute anxiety.  When you take tranquillizers day by day to control chronic anxiety,  they can actually cause the very problem they’re suppose to treat.

That’s because tranquillizers are addictive.  Your brain and body may develop a physical dependence on them within 4 weeks of daily use.  Then, if you try to stop using them,  the inevitable period of physical withdrawal produces  anxiety.  Therefore if you have been taking prescription tranquillizers daily for more than 4 weeks,  you need a program to help you stop taking the drugs,  since the symptoms of sudden withdrawal can be overwhelming.

Tranquillizers have another drawback.  They convince you that you need a medication to control anxiety rather than being able to tap into your own inner resources to deal with the problem through alternative home remedies such as deep breathing and relaxation techniques.

Using tranquillizers interferes with the pursuit of treatment that is truly effective.

Before you start using these methods,  through,  you should know that there’s nothing abnormal about being a high- anxiety person.  High – anxiety people tend to be more intuitive,  great listeners,  and very sympathetic.  They only need to learn how to manage their anxiety better.

RELAXATION:  A Response to Calm You Down

Techniques that create the relaxation response -  a calmer mind and a more relaxed body -  are great for high – anxiety people.  A common and effective one is the focal – point technique.

Sit quietly and comfortably in a place where you won’t be disturbed and repeat a word,  such as  calm or  relax, each time you exhale.  When your mind wanders ( as it inevitably will ),  don’t worry;  just bring it back to your breathing and the word. Do this technique for  10  to  20  minutes every day.

RELAXATION:   Take Your Cue

The only problem with relaxation response techniques is that they don’t help you much when you really need them,  when you’re out and about and feeling anxious.  That’s why cue – controlled relaxation is  recommended,  which is a means of practising your relaxation technique so that you can produce the same results even when you can’t do the technique.  Here’s how it works.

As you’re practising the focal – point technique,  also perform your cue.

It could be simply placing your thumb and index finger together.  Then, when you experience anxiety during the day,  perform the cue.  Over time,  you’ll notice that your body and mind will start to relax on cue.

YOGA:  A Revitalizing Visualization

Yoga is an ancient and comprehensive form of spiritual self- discovery. In the broadest sense by using mental techniques to purify and vitalize the body and mind.

Regardless of which techniques are used,  yoga therapy aims to calm the nervous system,  which,  optimally,  helps to balance the body,  mind and emotions.

Yoga poses provide effective relief of anxiety. They work by relaxing tense muscles and oxygenating your entire body,  which quiets and calms your mood.

The following pose is known as the sponge.  Do it three times a week or even daily if you notice that your anxiety symptoms respond particularly well to it.

First lie on your back with a rolled towel under your knees and your arms at your sides,  palms up.  Close your eyes and relax your whole body.  Inhale slowly,  breathing from your diaphragm.

As you inhale visualize the energy in the air around you being drawn through your entire body.   Imagine that your body is porous and open like a sponge so it can draw in this energy to revitalize every cell.

Exhale slowly and deeply,  allowing every ounce of tension to drain from your body.  Stay in the pose as long as you’re comfortable.

BREATHING:   Short – Circuit Those Panic Attacks

High – anxiety people may start worrying that they’ll lose control,  because they don’t understand the cause of their anxiety symptoms.  When those symptoms occur,  these people can become so flustered,  jittery,  and physically upset that they precipitate a full – fledged panic attack.  Soon, the mere anticipation of a panic attack can trigger one.

Many people who have panic attacks are hyperventilating – taking short,  rapid breaths that produce such classic symptoms as dizziness or faintness;  difficulty swallowing; shaking or muscle spasms; numbness and tingling of the mouth,  hands,  or feet;  heart palpitations;  and a feeling that they can’t get enough air.

In those situations,  it is particularly helpful to do deep,  diaphragmatic breathing.  It is an effective technique for controlling anxiety symptoms.  To overcome panic disorder,  however,  you must also work toward a change in your thought process so you no longer fear the symptoms of anxiety and panic attacks.

Practice each of the following phases for 5 minutes twice a day:

• Phase one:  Lie on your back on a bed or carpeted floor.  Place one or two pillows on your stomach.  Watch the top of the pillows from the corner of your eye.  As you breathe in,  your diaphragm should expand,  raising the pillows.  When you breathe out,  the pillows should move down again.
• Phase two:  Lie on your back without the  pillows and put one hand over your navel.  Look at the ceiling or close your eyes.  Take deep breaths.  With your hand,  feel your stomach moving up and down.
• Phase three:  Repeat phase two,  but keep your attention on your diaphragm and feel it move up and down.  Become one with your breathing.
• Phase four:  Sit on a sofa,  leaning back so that you can watch your stomach area.  Watch your diaphragm move up as you breathe in and down as you breathe out.
• Phase five: Sitting straight,  repeat phase four.  Be sure that your upper chest and shoulders are perfectly still; that’s a sign that you’re doing the exercise correctly.
• Phase six:  While standing, repeat phase five.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

High Energy secrets to wipe out Fatigue.

Fatigue isn’t a disease.  It doesn’t show up on diagnostic tests.  No drug can cure it.  There isn’t an operation that will cut it out of the body.  Some conventional doctors,  who are trained to detect illnesses with tests and solve them with drugs or surgery,  may dismiss fatigue as incurable.

Some doctors simply tell their patients that fatigue is as natural a consequence of growing older as grey hair and wrinkles,  they say you simply have to live with it.  That is sheer and utter nonsense.

Lack of energy is a symptom of a fatigue-causing lifestyle,  particularly a nutrition style that loads ( and overloads)  the engines of our bodies with low quality fuel.

We push our bodies through the day without the right food as though we were cars that could run without gasoline.

It’s easy to banish fatigue and restore energy,  because high-level energy is your natural state.  Energy is scripted into every cell of your body.  The question is :  Are you allowing that energy to flow forth so that it literally moves fatigue out of the way?.

If you want to answer that question with a hearty  “Yes”  try these energy-releasing remedies.

ACETYL-L-CARNITINE:  A True Rejuvenator

This amino acid transports nutritional fuel into the mitochondria,  the energy factories in every cell.  It also removes waste from the mitochondria so the operation of the factories isn’t slowed by toxins.

Without carnitine,  the body can’t produce energy,  and the average diet does not  supply enough.

You will fell and look reinvigorated within days  of  taking carnitine in tablet  form twice a day,  take them with a glass of water with your breakfast and lunch.  The older you are the more you need.

CO-ENZYME Q10  :  The Perfect Complement to Carnitine

While carnitine carries fuel into the mitochondria,  co-enzyme Q10 ( coQ10 ) helps the mitochondria use the fuel to make energy.  Scientists have focused primarily on coQ10′s ability to revive the cells of the heart.

Studies have shown that it may help reverse life-threatening congestive heart failure by restoring the energy of the muscle cells.

It appears,  however,  that coQ10  energizes all the cells in the body,  not just those of the heart.  Without sufficient co-enzyme Q10 you will not be able to produce enough energy to maintain optimal health.

To get a truly therapeutic dose from your diet,  you would have to eat  huge amounts of foods– more than 6  pounds of beef,  14  pounds of peanuts, and 6 pounds of sardines daily, so take 30 milligrams twice a day,  at breakfast and lunch.

MAGNESIUM:  Relief for Tired Bodies

Magnesium is a mineral that’s crucial for energy production. If you have a lot to do but can’t seem to rouse your body to action,  try taking  magnesium at lunch along with carnitine and coQ10.

GLUTAMATE:  Beat Brain Fatigue

If you have mental fatigue that makes it hard for you to concentrate or think clearly,  you may want to start taking a glutamate supplement.

Glutamate  is a amino acid that helps stabilize blood sugar levels. This prevents the sharp dips in blood sugar that can contribute to brain fatigue, take  with breakfast and with lunch.

OMEGA – 3  FATTY ACIDS:   Energize Your Mood

Fatigue and depression often go hand in hand.  To help blue mood take  omega – 3 acids,  which are essential for normal brain function.  Take the supplement every day at breakfast.

FOODS THAT FIGHT FATIGUE

When it comes to having all the energy that you want and need,  eating the right foods at the right times is as basic as getting enough sleep.  But, don’t worry about what you shouldn’t eat.  Instead,  focus on foods and drinks that power you with high-octane energy fuel.

Water:  Avoid the Main Factor for Fatigue

Dehydration-  not drinking enough water every day – is one of the main reasons that people are fatigued ,  if you do nothing else in your quest for energy but begin to drink  between 4  to 5  pints of water every day and you will experience a phenomenal boost in energy.

FOOD:  Eat Often for Energy

Eating small amount of food throughout the day helps keep blood sugar levels – and energy levels – from plummeting.  Those mini – meals should supply carbohydrates and protein for maximum energy,  since the glucose from the carbohydrates and the amino acids from the protein individually will fuel you for only a few hours.  Plus, choose low-fat foods,  since high fat translates into low energy.

Here’s what a day of mini-meals might include.

• Breakfast- oats cooked in fat-free milk and fruit  juice.
• Mid morning- a piece of fresh fruit or 1 to 2 ounces of low-fat cheese with crispbread.
• Lunch-  a turkey sandwich on whole-grain bread with Dijon mustard,  a large green salad with chickpeas and feta cheese,  or a piece of chicken with broccoli and sweet potato. And for dessert,  fresh mango and strawberries.
• Mid afternoon-  a snack of baked tortilla crisps with bean dip and salsa.
• Dinner-  fish or chicken, brown rice, a green salad,  vegetables and a fruit-sweetened yogurt for dessert.
• Evening- a snack of whole grain cereal with fat-free milk.

FILL YOUR LIFE WITH ENERGY

WARM COLOURS:  Energizing the Brain

Surrounding yourself with warm colours will send impulses to your brain that can boost your energy.

Eliminate cool whites, blues, and blacks that cause  energy to dip.

Then add yellow,  orange, or red. Any warm colour will do the trick:  a plant of yellow flowers,  a poster with sunny colours,  a warm painting.  Choose calming blue or green.

NATURAL SCENTS:   Stimulate Alertness

Pleasant scents stimulate a nerve in the body that triggers wakefulness.  You don’t need fancy pot-pourris or an aromatherapy dispenser, through.  Just keep a basket of oranges or lemons on your desk and slice one when you’re felling fatigued.

SOUNDS:  An Earful of Energy

Noise is an invisible fatigue factor in today’s world.  Use foam earplugs if you can’t eliminate energy-sapping sounds in your environment.  The best brain response will come from listening to music with gentle rhythms,  such as that of the piano or flute,  and without lyrics or loud drums.

ELIMINATE FATIGUE FACTORS

SLEEP:  Refresh yourself

Restful sleep can become part of your energized lifestyle prescription.  To improve your sleep,  here’s some suggestions:

• Try to go to bed and get up at the same time every day,  since the body craves regularity.
• Don’t have coffee after your evening meal since caffeine can sabotage sleep.
• Avoid high-fat food in the evening because fat can make it harder to get to sleep or stay asleep.
• Sleep in a cool, dark, quiet room;  it’s the best environment for snoozing.  Sleep on your side;  you’ll breathe easier and reduce snoring,  which can make for a restless night.

EXERCISE:  Ten Minutes  Equals   Two Hours of Energy

• A brisk 10 minute walk can energize you for 2 hours,  take  3 walks a day ( if possible )  to keep your energy levels constant.

• Add some stretching and weight lifting to your program to keep your muscles loose and toned,  which is a must for maximum energy.

• If you’re extremely fatigued, however,  you may want to start with more restful types of exercise, such as yoga.

• If your body is already depleted,  aerobic exercise can leave you more tired than when you started.  But if you start with an exercise routine using yoga,  you’ll gradually build your energy over a month or so.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.

Heal Brain Cells Naturally to Stop Memory Problems

You’re over 40 and you seem to have developed a Bermuda Triangle in your brain,  a place where names,  facts,  and even recent events seem to mysteriously disappear.

That  ” triangle ”   is called age-related memory loss.  If  you ask most conventional doctors what you can do about it,  they’ll probably tell you that it’s normal,   it’s inevitable,  and you should learn to live with it.

Forget about it !

Memory loss is not a sad fact of getting older.  It’s caused by damage to the cells of the brain,  called neurons.

This damage,  either oxidative ( a kind of cellular rust )  or inflammatory  ( a kind of cellular burn ),  can produce a range of memory problems,  from a slight erosion of optimal memory all the way to Alzheimer’s disease.

But you can slow,  stop,  or even reverse neuron damage.

A good first step is to take the right brain-boosting nutrients and herbs,  however,  that improving the cellular environment of your brain with such supplements is best done under the supervision of an physician who understands natural medicine.

MULTIVITAMIN/ MINERAL SUPPLEMENT:  Nutrients for Neurons

A high-potency multivitamin\mineral supplement will supply many of the antioxidant,  anti-inflammatory nutrients that you need to help control memory loss.  Look for a supplement that delivers a daily intake of at least the following nutrient amount

• Vita:  10,000 international units (IU)
• Beta- carotene and other carotenoids:  9 milligrams of more.
• B vitamins:   50 to 100  milligrams of most of the B’s
• Vitamin C:   1000 milligrams
• Vitamin E:   200  to  400  IU
• Zinc:   20 milligrams
• Copper:  2 milligrams
• Manganese:  2  to  3 milligrams
• Selenium:   200 micrograms
• Chromium:   200 micrograms

PHOSPHOLIPIDS:  Crucial Compounds That Decline with Age

Phospholipids help form the neurons outer covering,  or membrane,  and aid communication between brain cells.  But they decline with age,  possibly hurting memory.

Since phospholipids aren’t prevalent in the diet,  the best way to replace them is with a daily supplement ,  look for one that contains phosphatidylserine,  choline,  and  inositol; for a total of   200  to  300  milligrams of phospholipids.

ESSENTIAL FATTY ACIDS: Fats You Shouldn’t Forget

The essential fatty acids,  or  EFA,  are also major components of neuron membranes and can help protect memory,   2 tablespoons of flaxseed oil,  which is rich in EFA are recommended each day.

ACETYL-CARNITINE:  Stop  “Age Spots”  in your Brain

The nutrient acetyl-carnitine can help improve memory, scientists theorize that it boosts energy production in the brain,  improves function in the brain’s glutamate receptors,  which are responsible for learning,  and may stop the formation of  lipofucian,  a kind of age “spot”  of the neurons that can interfere with memory,  it is recommended to take  250  to 2000  milligrams a day.

DMAE: A Boost for Your Neurotransmitters

Neurotransmitters are the chemicals that relay messages between neurons,  so when levels of neurotransmitters are low,  memory suffers.

The supplement  DMAE  ( short for dimethylaminethanol)  supplies a compound called methyl that your body needs to manufacture neurotransmitters,  DMAE  may also help elevate mood and increase physical energy.  Follow dosage recommend on label.

PERIWINKLE: An Herb to Remember

This herb can speed up brain activity.  One of the extracts of periwinkle seeds works as a powerful enhancer of memory function by improving blood flow to the brain.  In one study,  secretaries who took  periwinkle improved their ability to remember sequences of words by  40%.  Take 20  to  40  milligrams a day.

GINKGO: Better Circulation for Your Brain

The herb ginkgo can help protect memory in two ways.  It improves circulation to the brain,  and it is a potent antioxidant.  Take 120  to  240  milligrams a day.

ST JOHN’S WORT: Another Nudge for Neurotransmitters

The herb increases a variety of neurotransmitters.  Look for a product that is standardized for 0.3 %  hypericin,  the most active ingredient in the herb,  and take  900 milligrams a day in divided doses with meals. Do not take with antidepressants.

KAVA KAVA: For Memory Restoring Sleep

This mildly sedative herb from the South Pacific helps you sleep better and allows your brain to produce more growth hormone,  which is a substance that protects and improves memory.  Take  500  milligrams before bedtime of an extract of the herb standardized for 30% kava- lactones,  the active ingredient.

FLOWER ESSENCES: A Powerful Combination

The right combination of three flower essences can help halt memory loss.

The essence rosemary is considered particularly good for age-related memory loss.  If you’re easily distracted,  a major cause of poor memory,  use the essence madia.  Finally,  the essence Shasta daisy is thought to help the brain find meaning in events.   The more something is meaningful to you,  the more you will remember it.

While you can use any one of these remedies to boost memory,  it’s ideal to use all three at once.  They are a wonderful combination for memory problems of all kinds.  Take four drops of each remedy four times a day.

Remember to Live Right

Any personal program to improve memory include a good diet,  regular exercise,  and stress reduction,  all of which strengthen the brain.

FOOD: Make Your Meals Memory-  Friendly

What you eat either increases or decreases oxidation and inflammation in your brain.  Here are four food pitfulls to avoid.

• Refined sugar triggers the body to pump out the hormone insulin,  which is a pro-inflammatory compound.  Limit your intake.
• Trans-fats are inflammation producers that are in processed foods whose labels list hydrogenated vegetable oil as an ingredient.  Avoid them.
• Food toxins can also inflame the brain.  Consider using a water filter and maximizing your intake of organic foods.
• Food allergies may contribute to memory problems.  The most common allergens are wheat, milk,  and corn.  If you’re noticing some memory glitches,  consider cutting down on these foods,  which increase inflammation throughout the body,  including the brain.

EXERCISE: A Memory Tonic

Go for a 1-mile walk shortly after you wake up.  But rather than an aerobic,  heart-pumping fitness walk,  yours should be a solitary,  peaceful walk in a natural setting,  if possible.  “Walk slowly and be aware of your surroundings,  consciously taking in everything beautiful that you see and hear.

Paying attention to natural beauty improves your mental attitude,  which in turn improves mental functioning of all kinds.  Taking your walk in the early morning resets your body clock for the day,  a must for maximum alertness.

Also,  by warming and loosening your muscles in the morning when they’re typically stiff and tight,  you develop better proprioception,  which is your brain’s awareness of the position of your body as it moves.

Also it is recommended that aerobic exercise for better health-and a better memory.

MENTAL EXERCISE: Push-ups for Your Memory

Any activity that stimulates and challenges your mind,  such as playing  Scrabble,  doing crossword puzzles,  or learning a new language,  is exceptionally good for retaining memory.

People get lazy with their minds.  Sitting in front of the TV for hours a day atrophies your muscle cells and your brain cells.  Just as with your muscles,  you have to use your brain in order not to lose your brain.

STRESS REDUCTION:  Don’t Let Cortisol Damage Your Brain

During stress,  the body pumps out levels of the hormone cortisol,  which damages the hippocampus,  the part of the brain that turns short-term memory into long-term memory.

To combat stress,  it is recommended practising a relaxation exercise daily,  whether it’s deep breathing,  meditation,  or contemplative exercises such as Yoga.

Roberto Garcia (Health & Fitness Specialist) 
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including Fitness DVDs, Health & Fitness Books and Specialist Health & Fitness Supplements.