Omega-3s Can Help Lupus

Article Source: Health And Fitness Journal

By Dr. Mercola

Scientists at Michigan State University (MSU) recently reported encouraging news for people suffering from lupus, an autoimmune disease that affects about 1.5 million people in the U.S.

Lupus attacks your immune system and destroys healthy cells (aka macrophages), tissues and other organs. The most common target is your skin, although your brain, kidneys, lungs and other organs and tissues can also be damaged.

Systemic lupus erythematosus (SLE) is the form seen in 70 percent of cases. Patients often experience unexplained fever, shortness of breath and chest pain, heart or kidney problems, swollen, painful joints, unsightly skin rashes, incapacitating headaches and debilitating fatigue.1

One of the biggest problems with lupus is that the medical community isn’t sure what causes it. There’s no cure, per se, so in most cases, doctors simply treat it. Steroids and other drugs are a popular, albeit side-effect-ridden, remedy. Over the past few years, clinical research has looked at a diet-based approach.

The MSU study, reported in the journal PLOS One,2 showed that docosahexaenoic acid, or DHA, a type of omega-3, an essential fat, prevented lesions from forming on the lungs of mice predisposed to lupus by stopping a toxic mineral called crystalline silica from triggering the disease.

Causes of Lupus: Occupational, Environmental and Otherwise

Exposure to crystalline silica (cSiO2) is just one of the environmental causes of lupus. It’s found in substances such as brick, mortar and concrete, and was placed in a class of carcinogens when scientists discovered that exposure to its miniscule, airborne particulates raised peoples’ lung cancer risk.

What makes someone vulnerable to lupus? A Canadian study3 examined many different ways people can be exposed to crystalline silica, often an occupational hazard, some with higher levels of exposure than others:

? Work in a dental office or laboratory

? Cosmetics and other beauty products

? Artists working with paints or dyes

? Artists making pottery or ceramics

? Photographers developing film

? Nail polish or nail applications

? Solvents used to clean metal parts

Another study, posted by the National Cancer Institute (NIH), showed that this substance, mainly quartz dust, is created when hand-held masonry tools are used to cut concrete or brick. Breathing in silica contained in cleansers, pet litter, caulk, paint and talcum powder can also be dangerous.

“The strongest link between human lung cancer and exposure to respirable crystalline silica has been seen in studies of quarry and granite workers and workers involved in ceramic, pottery, refractory brick, and certain earth industries.”4

When particles are breathed in, they can penetrate deep into your lungs, potentially raising your lung cancer risk. There are regulations and standards in place by the Mine Safety and Health Administration and the U.S. Occupational Safety & Health Administration (OSHA), specifically related to silica exposure.5

PLOS One study co-author Jack Harkema, from the Institute for Integrative Toxicology at MSU, noted:

“Cells in the lung can gobble up the silica, but it’s so toxic, it kills these cells. When they die, signals are sent out to the immune system that something is wrong. The body then produces such a strong response that it also starts to target healthy cells.”6

That’s why the study showing the dramatic turn-around omega-3s can make in turning lupus and other diseases around is so remarkable.

The Importance of Omega-3 Fats, DHA and EPA

The best sources of animal-based omega-3 fats come from the DHA and eicosapentaenoic acid (EPA) provided in krill oil and certain fatty, cold-water fish, produced by the algae that fish eat and store in their bodies.

This doesn’t refer to plant-based ALA (alpha-linolenic acid), found in flaxseeds, chia seeds and hemp. Those foods are good for you, but it’s best to get omega-3s from animal sources.

Your body can convert ALA to EPA and DHA, but only when there are enough enzymes (which is seldom the case) and even then only a minimal amount, so it would require ingesting much more.

The American diet is sadly deficient in healthy fats, including EPA and DHA. Optimal amounts are important for the healthy function of neurotransmitters in your brain, insulin levels, and your heart and bones. Ingesting the right amount can even lower your cancer risk.

If you consume a lot of omega-6 fats, you need more omega-3s. Unfortunately, most people in the U.S. eat 10 times more omega-6s than omega-3s, and often it’s highly processed.

The Role of DHA in Preventing Lupus and other Diseases

When the MSU study team investigated the possibilities of DHA being able to protect against lupus and other dangers of crystalline silica, the members were already aware of the anti-inflammatory aspects of omega-3 fats. In fact, DHA is one of the three foremost types of omega-3.

Female mice predisposed to lupus were given one of four types of diets, each containing different percentages of DHA: .4 percent, 1.2 percent, 2.4 percent (equivalent to humans taking 2, 6 or 12 grams of DHA daily) or a control diet.

After two weeks, all four groups of mice were exposed to 1 milligram of crystalline silica per week for four weeks. The lowest DHA amount in the mice diet showed no affect on lung lesions, but according to Harkema in an MSU press release:7

“Ninety-six percent of the lung lesions were stopped with DHA after being triggered by the silica. I’ve never seen such a dramatic protective response in the lung before … Our next step is to figure out exactly what’s happening.”

Lead study author James Pestka commented that the study made it clear that ingesting DHA may prevent environmental lupus triggers by suppressing the signaling pathways of the disease.

He added that while drugs are currently being marketed for this purpose, fish containing DHA and obtained from a reliable, non-polluted source can be low in contaminants, which sometimes pose a hindrance to people looking to obtain omega-3s from dietary sources. Those fish include:

It’s crucial to note that, in terms of salmon, only wild-caught Alaskan sockeye salmon is good for you, the main reasons being widely contaminated fishing waters, and that the omega-3s are greatly diminished in farmed salmon.

Studies on DHA Supplementation

People on Western diets often consume far more omega-6 polyunsaturated fatty acids from plant oils than omega-3 fats from healthy sources of seafood or krill oil.

However, omega-3 supplementation is a reliable way to obtain healthy amounts. This is especially true if you’re unable to eat the fish listed above, or it’s unavailable to you. A number of studies indicate that DHA supplementation may not only suppress inflammation in compromised organs, it might even reverse it. According to Pestka:

“While it should be emphasized that that our study was performed in the mouse, a ‘preclinical’ model, we believe our research provides new insight into how omega-3s could block environmental triggering of other autoimmune or inflammatory diseases.

For example, occupational exposure to silica has been linked to rheumatoid arthritis (RA). Consumption of omega-3s have been shown to benefit persons with RA.”9

The European Food Safety Authority (EFSA) recommends taking 250 milligrams of EPA, plus DHA, with no more than 5 grams per day.10

While one of the best ways to get omega-3s is by eating non-polluted wild-caught fatty fish at least twice a week, if you don’t, you may benefit from taking a supplement. Authority Nutrition recommends making sure the supplement contains adequate amounts of EPA and DHA.

“There is no set standard for how much omega-3 you should get each day. Various mainstream health organizations have released their own expert opinions, but they vary considerably. Overall, most of these organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. However, higher amounts are often recommended for certain health conditions.”11

The amounts are different if you’re pregnant or breastfeeding, because then you’ll most likely need more. While the American Dietetic Association and Dietitians of Canada say to take at least 500 mg of omega-3s, including EPA and DHA, per day, the European Commission recommends a minimum of 200 mg of DHA alone, per day. Additionally, before you choose a supplement, make sure you know how much it actually contains.

A Last Note on Fish Oil Supplements

At the University of Ulster, Dr. Emeir Duffy from the School of Biomedical Sciences recently examined the effects of fish oil supplements on 52 lupus patients. Participants divided into four groups were given either three doses of fish oil supplements a day, a copper supplement, copper as well as fish oil, or a placebo.

Those who took the fish oil “saw improvements in quality of life, inflammation and fatigue, which is one of the most debilitating symptoms of lupus.” The copper had no benefit one way or the other. Duffy was quoted in Epic 4 Health:

“Some found it fantastic, and they went from being severely affected in their daily life to actually joining the gym and having a huge difference in what they could do. Others saw a mild improvement, being able to go out and do the shopping which is a big bonus to some people who can’t even leave the house.”12

Please note there are many advantages of krill oil over fish oil, which you can read about in detail here. For instance, when you consume fish oil, your liver has to attach it to phosphatidylcholine in order for it to be utilized by your body. Krill oil already contains phosphatidylcholine, which grants it superior bioavailability.

Even if you don’t work in a job where you’re likely to handle or breathe in silica particles, consuming omega-3 fats is essential for health.

Other Related Health Posts:

Buy and Sell text links

Article Source: Health And Fitness Journal
If you like all this stuff here then you can buy me a pack of cigarettes.


How 1 Company Is Helping Solve Clean Water Crisis

Article Source: Health And Fitness Journal

By Dr. Mercola

“Carbon for Water,” a film by Evan Abramson and Carmen Elsa Lopez, reveals a reality most people in the Western world cannot fathom — a world where a large portion of each day is devoted to finding drinkable water.

In the Western Province of Kenya, 90 percent of the population have no easy access to drinking water. In order to make the available water safe to drink, they must first search for firewood, and then boil the water.

Alas, firewood is an equally scarce commodity, and locals resort to illegally cutting down and stealing wood from the ever-dwindling forest — a practice said to contribute to deforestation, which makes the threat of water shortage even more severe.

At present, Kenya’s forest covers less than 2 percent of the land, but as noted by the filmmakers:1

“Just six or seven decades ago a beautiful forest covered most of Western Province. Today, a lot of the forest is gone. Forest degradation and the reduction of rainfall are connected.

Once the forest is destroyed, the rainfall is reduced. In order to avoid conflicts that might lead to civil wars, Kenya’s forests need to be protected urgently, but that can’t happen if people rely on firewood to boil the water they need to drink.”

Children Risk Life and Limb in Search of Wood and Water

In Kenya, it is the woman’s role to collect firewood and water, and young girls are expected to perform this chore by the time they’re 6 years old, even though the source of water and wood may be miles away from home.

Many spend so much time on this chore, they do not have time to go to school. It’s also a rather dangerous task. Wild animal attacks are a constant danger. Some drown while crossing rivers.

Many young girls also end up getting raped while out alone in the woods. They must also keep a lookout for rangers who roam the forest, as getting caught stealing firewood can have very serious ramifications, including incarceration.

How the LifeStraw Program Saves Lives

An estimated 5,000 Kenyans, mostly children, die from drinking contaminated water and/or smoke inhalation each year.

“By creating a system through which families no longer need to boil their water, these two diseases can be easily eradicated,” the filmmakers note. The LifeStraw “Carbon for Water” campaign by Vestergaard is a novel and heroic effort to address the situation. As explained on the campaign website:2

“The LifeStraw® Carbon for Water™ program offers an innovative solution to the water crisis. It uses carbon financing to sustainably provide 4 million people in Kenya with the ability to treat water in their homes for 10 years.

It doesn’t cost the government or aid donors anything and it is designed to be replicated in other appropriate settings.”  

As explained by Vestergaard CEO Mikkel Vestergaard Frandsen in the video below, whenever a consumer in the developed world buys a LifeStraw water filter, a student in the developing world receives a one-year supply of safe drinking water.

The LifeStraw personal on-the-go water filtration system,3 which is perfect for campers and hikers, for example, removes bacteria and protozoa, and reduces chlorine taste and odors.  

The same type of dual-stage filtration systems are dispatched into Kenyan and Indian homes and schools when you buy these products.

Follow the Liters

By eliminating the need to boil water, it reduces deforestation and toxic carbon emissions from the fires. Vestergaard, which has offices in Switzerland, India, the U.S., Kenya and Vietnam, has teams of trained personnel — some 8,000 individuals in all — that service hundreds of schools and nearly 900,000 homes.

More than 4 million individuals have already been given easy access to clean water through this program.

When the water filtration system is installed, they also educate the families, teachers and students on safe hygiene and hand-washing, the importance of clean water and how to properly use the filtration system.

The company’s staff also perform maintenance on the systems, and there are over 30 free service centers available, should an unscheduled repair be needed.

To engage and inspire consumer confidence, LifeStraw’s Follow the Liters program4 is set up to be completely transparent. The website offers detailed real-time statistics on the number of schools and children being reached, for example.

At the time of this writing, 664 schools in Kenya and India have received LifeStraw’s water filtration systems, providing more than 369,000 students with clean drinking water.

The healthcare workers in the field use a smartphone app to input the data in real time, providing GPS locations that then end up on a map showing exactly where and when water filters were installed.

According to survey data, over 90 percent of households using the LifeStraw water filter report saving money on medical expenses.5 They also save money on fuel, since they no longer need to boil water.

Naturally, it has a significant impact on education as well, as children who don’t have to spend all day fetching water and wood now have time to attend school. 

Smart Business, Sustainable Funding

In April, 2011, Vestergaard delivered close to 900,000 water filters to Kenya’s Western Province, all in a matter of five weeks. But as noted in the film, “It wasn’t charity. It was smart business.” Indeed, Vestergaard believes in “doing business and doing good” at the same. A major problem encountered by water projects is the lack of sustainable funding, without which you cannot create a lasting impact.

“The carbon finance market was one that looked very interesting to us,” Vestergaard says. “We debated how we could make the connection between environment and safe drinking water.”

“It’s now the first-ever project to get carbon credits for creating drinking water,” Evan Thomas, executive vice-president of Manna Energy Limited says. “In addition to that, it’s expected to be the single largest water treatment program that’s ever been done with private financing in the developing world environment.”

In a nutshell, aside from sales of the product in the developed world, the sustainable or continuous portion of the funding comes from carbon credits, which requires the company to deliver very detailed and accurate records of exactly how much water is being filtered by how many people.

Based on these figures, they can then determine the reduction of the carbon footprint afforded by these water filters, as people are no longer burning wood to boil water. The carbon credits generated by the project are then sold to international trading desks.

While carbon credits are typically considered in relation to large factories that create massive amounts of pollution, by reducing small emissions in hundreds of thousands of homes, you actually end up with a very significant emission reduction. Case in point: The LifeStraw project is already reducing CO2 emissions by more than 2 million tons each year, making it one of the largest carbon emission reduction projects in the world.

Ceramic Water Filtration Provides Inexpensive Solution to Clean Water in Rural Mexico

Last year, after previously visiting them in Mexico, I partnered with CATIS-Mexico,6 another organization focused on providing water-stressed areas with clean water. CATIS is a non-profit organization based in San Miguel de Allende in central Mexico. Its mission is to improve health, local economy and environmental sustainability by providing training and technical assistance to economically limited communities, providing them with practical and economical solutions for water treatment.

The Independence Watershed in Guanajuato State, located in the heart of Mexico, has struggled with declining water quality and quantity for decades due to overexploitation and pollution. The region began drilling and extracting water at unsustainable rates starting in the 1940s. As a result of over-drilling and extraction, naturally occurring minerals, such as fluoride and arsenic, are being concentrated to toxic levels.

The levels of fluoride are more than 12 times the allowable level in some communities. Levels of bacteria in the water are also high. CATIS-Mexico is committed to providing communities in these regions with access to safe and clean drinking water. One major project that has met with great success has been the development of ceramic filters that can provide clean water for drinking, free of bacterial contamination.

The filters used by CATIS-Mexico are made in a simple hand mold using locally available clay and burn-out material (such as waste sawdust). They are fired in a kiln and then treated with a colloidal silver solution to kill pathogens. One CATIS filter produces about 24 liters (6.3 gallons) of water a day, requires little maintenance, and lasts two to three years.

It can reduce the cost of potable water from 10 cents to .001 cents per liter. They also provide training and resources for local communities to set up their own kilns and make their own filters and, in the process, create sustainable micro-businesses. If you are able to I strongly urge you to make a donation to this fantastic organization today.

Donate Today!

>>>>> Click Here <<<<<

How You Can Make a Difference

If you’re as thankful as I am that we don’t need to spend hours each day to secure drinkable water, you may consider aiding others who are stuck with this plight.

As mentioned, each purchase of a LifeStraw7 water filtration product will provide a year’s worth of water for one student in a developing community. You can find their products on, and other websites. To support CATIS-Mexico’s mission, please make a donation. As a way of acknowledging your support, I will donate a dollar for every dollar you donate to CATIS-Mexico to match and leverage your donation.

Mind Your Own Water Quality as Well

Last but not least, while most people in the developed world have easy access to water, the quality and purity of that water is another matter entirely. Many areas of the U.S., for example, have exceptionally poor water quality due to toxic contaminants. The sources of pollution are many, ranging from agricultural runoff and industrial releases to outworn pipes, firefighting foam and pharmaceutical drugs, and even the chemicals used during water treatment.

Clean, pure water is essential for health, and I strongly encourage you to filter the water you use both for drinking and bathing. The Environmental Protection Agency (EPA) regulates tap water in the U.S., but while there are legal limits on many of the contaminants permitted in municipal water supplies, more than half of the 300+ chemicals detected in U.S. drinking water are unregulated.8

If you have well water, it would be prudent to have your water tested for arsenic and other contaminants. If you have public water, you can get local drinking water quality reports from the EPA.9 As a general rule, I recommend using a high-quality water filtration system unless you can verify the purity of your water.

To be certain you’re getting the purest water you can, filter the water both at the point of entry and at the point of use. This means filtering all the water that comes into the house, and then filtering again at the kitchen sink and shower. Unfiltered water can also expose you to dangerous chlorine vapors and chloroform gas. The FDA and other U.S. government agencies report that most homes in the U.S. have measurable levels of chloroform gas, courtesy of chlorinated tap water.

If you get your water from a municipal water supply and don’t have a whole house filter, it really is important to open up windows on opposing sides of your home so you get cross ventilation. Keep the windows open for five to 10 minutes a day to remove these gases.

Ideally, use a whole house filtration system. One of the best I’ve found so far is the Pure & Clear Whole House Water Filtration System, which uses a three-stage filtration process — a micron sediment pre-filter, a KDF water filter and a high-grade carbon water filter10 — to filter out chlorine, disinfection byproducts (DBPs) and other contaminants.

Other Related Health Posts:

Buy and Sell text links

Article Source: Health And Fitness Journal
If you like all this stuff here then you can buy me a pack of cigarettes.

Comments Off on How 1 Company Is Helping Solve Clean Water Crisis.

GABA for Sleep

Article Source: Health And Fitness Journal

By Dr. Mercola

Gamma aminobutyric acid (GABA), an amino acid, is the major inhibitory neurotransmitter in your central nervous system (CNS). That is, your body uses GABA to dampen nerve activity in your brain, which leads to feelings of calm and relaxation.

Many anti-anxiety medications and sleeping pills, including alprazolam (Xanax) and diazepam (Valium), work by increasing the amount of GABA in your brain. Some natural sedative herbs, such as valerian, also work by increasing GABA.1

In the U.S., millions of Americans struggle to fall asleep each night, including about 10 percent who suffer from chronic insomnia. This latter condition involves difficulty falling asleep and staying asleep, as well as waking up too early in the morning.

It’s thought that maintaining optimal GABA levels may be imperative for restful sleep and avoiding insomnia.

GABA Is Essential for Deep Sleep

In a healthy night’s sleep, you should progress through the following sleep stages (though not necessarily in this order):2

  • Stage One, when you’re preparing to drift off
  • Stage Two, during which your brainwave activity becomes rapid and rhythmic while your body temperature drops and heart rate slows
  • Stage Three, when deep slow brain waves emerge (this is a transition from light sleep to deep sleep)
  • Stage Four, also known as delta sleep, this is a deep sleep stage
  • Stage Five, or rapid eye movement (REM) sleep, is when most dreaming occurs

Stages three and four, including slow-wave sleep (also known as deep sleep), are incredibly important. Slow-wave sleep is a sleep stage associated with reduced levels of cortisol (a stress hormone) and reduced inflammation.

Deep sleep plays a very special role in strengthening immunological memories of previously encountered pathogens in a way similar to psychological long-term memory retention.3

This means when you’re well rested with sufficient deep sleep, your immune system is able to mount a much faster and more effective response when an antigen is encountered a second time. The activation of GABA receptors (specifically GABA-A receptor) is known to favor sleep.

On the other hand, low levels of GABA are known to interfere with deep sleep,4 such that people with low levels may wake easily and often throughout the night, missing out on meaningful amounts of this crucial slow-wave sleep.

Insomniacs May Have Lower Levels of GABA

One reason why people with insomnia struggle to fall asleep may be low GABA levels. Research published in the journal Sleep found average brain GABA levels were nearly 30 percent lower in people with primary insomnia compared to controls.5

People with lower levels of GABA were also more likely to wake after falling asleep. According to the researchers, “Our study provides the first evidence of a neurochemical difference in the brains of those with PI [primary insomnia] compared to normal sleeping controls.”6

Other research has also shown favorable results using GABA supplementation. In one study, an amino acid preparation containing both GABA and 5-HTP, which your body produces from the amino acid tryptophan, reduced time to fall asleep, increased the duration of sleep and improved sleep quality.7

Another study, this one published in 2016, also found sleep-promoting benefits from a combination of GABA and 5-HTP, including improving the time to fall asleep, sleep duration and sleep quality.8

The chemical 5-HTP works in your brain and central nervous system by promoting the production of the neurotransmitter serotonin, and thereby may help boost mood and enhance sleep. It seems to work in harmony with GABA.

Natural GABA Improves Sleep

There are different types of GABA in supplement form, including a synthetic variety produced from the industrial solvent pyrrolidinone and other chemicals and a natural form made via fermentation with Lactobacillus hilgardi, a beneficial bacteria also used to make the traditional Korean vegetable dish kimchi.

Recent research showed the natural GABA had various sleep-improving effects. The researchers measured brain waves using electroencephalography (EEG) after participants took 100 milligrams (mg) of natural GABA or placebo.

Those who took GABA fell asleep faster and had longer quality sleep time. They also reported feeling more energized in the morning.9

A 2015 study also found GABA produced by fermentation shortened the time it took to fall asleep and also increased non-REM sleep time by 5 percent when taken in combination with Apocynum venetum leaf extract (AVLE).10

Can You Increase Your GABA Levels Via Your Diet?

While foods don’t contain GABA, many do contain glutamate/glutamic acid. Your body produces GABA from glutamate, so eating foods rich in this substance may help to optimize your GABA levels.

Foods naturally high in glutamate/glutamic acid include protein-rich, grass-fed meat, pastured eggs and poultry, raw grass-fed cheese and wild-caught fish, along with sea vegetables, ripe tomatoes and mushrooms.

In addition, foods like fermented vegetables and kefir are rich in beneficial bacteria that have a marked impact on your GABA levels.

For instance, the probiotic Lactobacillus rhamnosus was found to have a marked effect on GABA levels in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior.11

A deficiency in vitamin B6 can lead to diminished GABA synthesis,12 so be sure your diet includes B6-rich foods such as wild-caught Alaskan salmon, organic grass-fed beef and pastured chicken and chickpeas.

Drinking green tea is another option, as it contains L-theanine, an amino acid that crosses your blood-brain barrier and has psychoactive properties.

Theanine increases levels of GABA (along with serotonin, dopamine and alpha brainwave activity) and may reduce mental and physical stress and produce feelings of relaxation.13 Oolong tea is also known for its ability to increase GABA.

Beyond diet, exercise is also important. Regular exercise is one of the best cures for insomnia, and one reason why this may be is because it increases GABA. In one study, when animals exercised their brains contained new neurons designed to release GABA.14

Try This First for Better Sleep Starting Tonight

If you need more sleep, GABA is only one component that should be addressed. Overall, I suggest you read through my full set of 33 healthy sleep guidelines for details on proper sleep hygiene, but to start, consider implementing the following changes.

If you’ve tried these steps and are still having trouble sleeping, you may want to consider natural GABA (as well as melatonin or 5-HTP).

Avoid watching TV or using your computer in the evening, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it’s still daytime.

Normally, your brain starts secreting melatonin between 9 p.m. and 10 p.m., and these devices emit light that may stifle that process. Even the American Medical Association (AMA) now states:15

“… [N]ighttime electric light can disrupt circadian rhythms in humans and documents the rapidly advancing understanding from basic science of how disruption of circadian rhythmicity affects aspects of physiology with direct links to human health, such as cell cycle regulation, DNA damage response, and metabolism.”

Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.

Sleep in complete darkness, or as close to it as possible. The slightest bit of light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your radio up at night or get rid of it altogether.

Move all electrical devices at least 3 feet away from your bed. You may want to cover your windows with drapes or blackout shades. If this isn’t possible, wear an eye mask.

Install a low-wattage yellow, orange or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose.

You can also download a free application called F.lux that automatically dims your monitor or screens16 or use blue-light-blocking glasses.

Keep the temperature in your bedroom no higher than 70 degrees Fahrenheit. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F.

Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. If you are regularly getting enough sleep, you might not even need an alarm.

Get some sun in the morning, if possible. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night. More sunlight exposure is required as you age.

Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home. Ideally, you should turn off any wireless router while you are sleeping. You don’t need the Internet on when you are asleep.

Other Related Health Posts:

Buy and Sell text links

Article Source: Health And Fitness Journal
If you like all this stuff here then you can buy me a pack of cigarettes.

Comments Off on GABA for Sleep.