health

If you are troubled by sleeplessness, take a look at nature's sleep aids. Stop worrying about getting to sleep. Just let it happen. If it doesn't tonight, so what? It will tomorrow night. Or the next. Lack of sleep is not going to kill you, but worrying about it long enough just might. Begin each day with 20 minutes in the sun or in very bright light. Your circadian rhythms are linked to sunlight. The sun sets our natural clocks properly, and acts as a natural energizer too. Get more exercise regularly during the day. This helps burn up stress-caused adrenaline buildup in the brain, which can result in that tense, nervous feeling where you are `up' and can't seem to get `down'. Experiment with exercising at different times of the day to see which time works best for you in terms of relaxing you and making you ready for sleep at night. But don't take strenuous exercise before going to bed, as it can set the heart pounding and stimulate the whole body too much. Don't take on any new activities late in the day and don't take a nap in the evening or late afternoon. Don't eat dinner late in the evening - the earlier the better. Make it the smallest meal of the day and avoid snacks after dinner since they can interfere with sleep. Everybody sleeps better on an empty stomach, despite what the hot drink manufacturers would have you believe. Don't drink coffee, alcohol or strong stimulants at dinner. This isn't just an old wives' tale. One researcher looking into the effects of caffeine recently showed that total sleep time is decreased by two hours and the mean total of intervening wakefulness more than doubles when patients are given three milligrams of caffeine, the equivalent of a couple of cups of coffee. Alcohol may put you to sleep, but it tends not to keep you there, awakening you instead in the early hours of the morning. Drink milk. It is an old-fashioned remedy, maybe, but it is scientifically sound that drinking a glass of milk before bed helps you to sleep. Milk contains tryptophan, a precursor to one of the calming brain chemicals called serotonin, which is important for relaxation and for inducing sleep. High in calcium, it is often referred to as the slumber mineral because it induces muscle relaxation. Drink plenty of water during the day. Sleep is induced by the brain, and brain cells need adequate hydration both to stay awake during the daylight hours and to trigger the dreamy relaxation that brings on sleep. Hardly anyone drinks as much water as they profitably could. I regularly consume at least 2 liters of mineral water a day in addition to whatever other drinks I may have. Don't go to bed when you are not sleepy. Instead, pursue some pleasant activity, preferably passive. Television is not the best choice, for rays emitted from the set disturb your nervous system when you least need it. Get into a rut, going to bed as far as possible at the same time every night and developing a routine or simple ritual about it. When it comes to getting ready for sleep each night the body loves routines; they foster relaxation and let the body know what to expect. Make bedtime and rising time as regular as possible and go through the same routine each evening of putting the cat out, opening the window, reading a book, etc. Soak in a lukewarm (not hot) bath for 30 minutes, topping up with hot water to maintain the temperature at just blood heat. (A hot bath before bed is a mistake. It is far too stimulating to the heart, and gets your motor running.) Blot your skin dry without friction and go straight to bed moving slowly. This can be a great thing to do in the middle of the night if you awaken too - use a candle instead of turning on the light and let yourself relax as you probably never can during the day when a telephone could ring or someone might demand something of you. Insist that you sleep in a room by yourself if you want to be alone. Nights, sometimes weeks, sleeping alone can be enormously restful and fruitful. Use an ionizer. A little contraption beside your bed that sends negative ions into the air and is a godsend to anyone who has the kind of nervous system that tends to go `up' and doesn't want to come `down'. Although not cheap, it is an excellent investment, for you can use it at a desk when you have a lot of work to do. Or, if you buy one of the portable varieties, you can also take it in the car on long trips to keep from going to sleep (it magically works both ways) . Negative ions also stimulate the production of serotonin in the brain. Mellow music. Music too can help alter consciousness and have you sinking blissfully into the depths of slumber. An MP3 player kept by the side of your bed can provide one of the most pleasant ways of all of putting a racing mind to rest and easing yourself into sleep. Some of the essential plant oils have a wonderful calming effect on the mind and body. You can take a warm bath with them or place a few drops on your pillow to inhale through the night. For the bath use four drops of lavender oil, two drops of chamomile and two drops of neroli (orange blossom). Or try a drop or two of each on your pillow. Count your blessings. It's an old fashioned idea, but it is a true key to deep relaxation and blissful sleep. Each night as you turn out the light think of six things during the day which you have to be thankful for, regardless of your physical or emotional state or how difficult your life may be at the time. This gradually turns the mind to dwell on pleasurable themes even when you are awake. It can even improve the quality of your dreams. Make use of relaxation techniques and helpers - you will find they enhance many other areas of your life too.

In our vastly overmedicated society, a mind-boggling 230 million prescriptions for antidepressants are filled every year. Over the course of one decade, their use has doubled—they are now the most popular class of drugs in the US. Yet they are far from the miracle drugs many believe them to be. Not only do they carry the risk of seriously dangerous side effects. Many trials have suggested they are no more, and perhaps even less, effective than placebos—mere sugar pills. In light of all this, it would be a mistake to ignore the safe, effective help for anxiety and depression provided by nature, which comes in the form of some wonderful herbs and supplements. It’s vital that you become aware of these natural alternatives in case you, or one of your loved ones, are in need of the remarkable healing they can bring. Natural Remedies For Depression - Banish The Blues There are many causes of depression—some are of the body and some of the psyche. I don’t think you can separate the two. Just as body and mind feed each other in producing the dark, seemingly endless blues which can set in at any period of your life, the herbs you call on for help will improve both body and spirit. When you feel depressed, you can feel anxious as well. Many of the plants which are effective in lifting the blues also help to clear fear and anxiety. Here are a couple of the best. St John’s Wort Known botanically as Hypericum perforatum, St John’s Wort is possibly the best herbal antidepressant nature has to offer. Its Latin name means ‘over an apparition’—a reference to the belief that a mere whiff of St Johns Wort will banish any evil spirit. Used since the time of the Greeks and Romans to treat nerve-related disorders, it is now the most commonly prescribed antidepressant in Germany. This makes good sense when you look at the research: At least 23 randomized clinical trials have shown that this plant is just as effective as standard antidepressant drugs, if not moreso. It’s earned its name as “nature’s answer to Prozac”, but can be used without fear of the dangerous side effects that pharmaceuticals bring. How to use The bright yellow flowers of St John’s Wort contain a red oil called hypericin which is antiviral and probably mood enhancing. Many studies show that it is whole plant extracts, however, rather than hypericin alone, that have the best anti-depressant effects. You can pick the flowers, leaves and stems of St John’s Wort while the plant is in flower. Dry them quickly, as you want to preserve the red oil in the flowers. To make tea, use 1-2 teaspoons of the dried herb in a cup of boiling water. Steep for 10-15 minutes, strain, and drink 3 times a day. One of the most effective ways to use St John’s Wort for depression is as a tincture. Take 1 teaspoon of St John’s Wort tincture in a little water 3 times a day. It should be taken for at least a month before results can be expected. A lucky few people, however, respond right away. Nature's Tranquilizer The drug valium takes its name from a plant. Valerian (Valeriana officinalis) was the primary herbal sedative used on both sides of the Atlantic before the advent of barbiturate sleeping pills. It is a safe and well-tested herbal remedy with a smell like dirty old socks. But don’t let that put you off since valerian is a powerful herb for inducing safe sleep – more potent than hops or camomile. You can take valerian in a couple of ways. I like the tincture best – 10 to 20 drops in a little water before bedtime or in the middle of the night when you awaken. Alternatively you can take a couple of capsules of the dried root. Valerian in lower doses is equally useful when your nerves feel ‘shot’, even during the day. It has the remarkable ability to enhance your ability to deal with stress and bring you stamina while it calms. Very occasionally, and only to a very few people, valerian will cause a hangover in the morning, if this happens to you lower the dose or try a different herb. Sam-E Short for S-adenosyl methionine, Sam-E was discovered in Italy in 1952. It is not actually a herb, but an amino acid, which occurs naturally in our bodies when we are in good health. However it easily becomes depleted by stress, illness and deficiencies. Though it has been popular for treating depression in Europe since 1975, it has largely remained unknown elsewhere in the world—that is, until recently, when it became available in the US. It’s still unknown exactly how it works to lift depression. One hypothesis suggests that it can increase the availability of two neurotransmitters that regulate our mood: serotonin and dopamine. Studies repeatedly find in its favor compared with pharmaceuticals and placebo. (You may be interested to read this 2002 analysis of depression trials by the Agency for Health Care Research and Quality) Sam-E is especially recommended for those who have tried and not responded to traditional prescription antidepressants. Help From Omegas Last but not least, there is ever growing evidence to demonstrate the importance of fatty acids in the diet to guard against depression. In particular, the levels of omega-3 in the blood of depressed individuals was found to be significantly lower than those of non-depressed people. This is in addition to the wealth of other well-documented benefits that omega-3s bestow. Yet in the United States alone, it is estimated that over 90% of adults are deficient in this essential fatty acid. Therefore, adding a good quality omega-3 supplement to your diet (see recommendations below) is one simple and effective measure you can take to bolster your mental and overall wellbeing. LESLIE RECOMMENDS I have tested all of the products that follow, both personally and with others who wanted to leave behind antidepressant drugs in favor of natural alternatives. I have also listed below what I believe to be the best brand you can buy in the case of each product. Valerian Root Liquid Phyto-Caps - Gaia Herbs' patented technology delivers a concentrated full spectrum alcohol-free liquid extract in a 100% vegetarian capsule. Extra Strength Liquid Phyto-Caps For Ultimate Support of Restful Sleep 100% Vegetarian A Dietary Supplement Not to be used during pregnancy or lactation. If you have a medical condition or take pharmaceutical drugs, please consult with your doctor Order Gaia Herbs-Valerian Root from iherb Omega 3-6-9 Essential Fatty Acids in Hexane Free Nutritional Oils A balanced blend of two essential polyunsaturated fatty acids (and their derivatives) necessary for many body functions: Omega-3 oil from Flax Seed and Canola, and Omega-6 oil (GLA) from Primrose and Black Currant. Oleic Acid, an Omega-9 oil from Canola and Flax Seed, is a monounsaturated fat not considered "essential" but does play beneficial roles in human health. Order Now Foods - Omega 3-6-9, 1000 mg from iherb Flora, St. John's Wort Extract A Wild-grown Full-Spectrum Extract. Flora's premium St. John's Wort is prepared in the traditional manner using freshly gathered wild-grown St. John's Wort flowers. They are sun-infused in extra-virgin olive oil for 1,000 hours to maximize extraction of the full-spectrum active principles into the oil. Flora's St. John's Wort can help reduce the effects of mild depression, anxiety, and nervous tension caused by daily stress. Order Flora, St. John's Wort Extract from iherb Nature's Bounty, SAM-e The body makes SAM-e from the amino acid methionine. However, you may not be able to obtain sufficient methionine levels simply by ingesting food. In addition, because of age or other factors, levels of SAM-e can fluctuate or decline. Supplementation with SAM-e is the easiest way to increase intake. The enteric coating helps the breakdown of SAM-e occur in the small intestine. In addition, the enteric coating is designed to protect SAM-e from moisture and serve as a protective barrier so that SAM-e can be absorbed where it can provide you with the greatest benefits. Order Nature's Bounty, SAM-e from iherb ORDERING FROM IHERB.COM: Get $5 OFF your first order. They ship all over the world very cheaply, and their products are the cheapest and best in the world. Get your order sent to you via DHL. I use them for almost everything no matter where I am.

A complaint I often hear from men and women who have been on long term medication for low thyroid is this: “I’ve taken the pills for years but I only gain more weight. Why?” Having worked with scores of men and women all over the world, I am continually surprised by the number of people who, having been prescribed thyroid hormones, struggle long term with mounting weight that they cannot seem to lose no matter what they do— people who, nevertheless, shed weight consistently and keep it off permanently on Cura Romana. Let’s look at some of the common assumptions about the relationship between thyroid function, weight gain and weight loss, then maybe explore why Cura Romana is so successful for them… INACCURATE SCIENCE Thyroid hormones have long been used as a weight loss tool with little success. Only small amounts of weight tend to be lost. Once thyroid hormones are stopped, weight lost is usually regained. Often it is regained even when thyroid medication is continued. Sadly, there can be significant negative consequences from the use of thyroid hormone to help with weight loss—for instance, the loss of muscle tissue. And when the dose of thyroid hormone is increased, it can create other problems such as disrupting hormone balance. For good health, the endocrine system—which functions as a whole—needs to become balanced. HOLISTIC REBALANCE All the glands in our bodies depend upon one another to function properly. The thyroid gland, for example, depends upon the pituitary gland to help control the production of thyroid hormones. The pituitary gland produces thyroid stimulating hormone (or TSH). This hormone promotes thyroid hormone production, and releases the hormones into the blood stream. When the thyroid hormone level is low, the pituitary gland senses this and releases TSH, which in turn tells the thyroid gland to make and release thyroid hormone into the bloodstream. This process is often compared to the working of a furnace: a thermostat senses cold air, tells the furnace to turn on and produce heat, and when the air is warm enough, the thermostat tells the furnace to shut off. Any hormone introduced into the body, whether drug or nature-identical, can disrupt not only the functioning of the gland it has been targeted to treat, but the balance of many other hormones as well. OUTDATED NOTIONS It was almost a hundred years ago that scientists discovered the thyroid gland controls metabolism—in other words, the rate at which your body consumes its fuel. Doctors way back then came to believe that giving thyroid gland itself, or prescribing thyroid hormones to overweight people, would make them lose weight. Such notions have proved to be deeply disappointing. You see, the abnormal fat deposits we want to shed don’t get involved in the turnover of energy. This is one reason why weight loss diets don’t get rid of excess fat from so-called difficult areas, like bellies in men and waists and thighs in women. Nonetheless, many still prescribe thyroid medication to people who complain they cannot shed weight. Simeons, who created Cura Romana, understood that giving thyroid medication to an overweight man or woman just forces the body to consume its normal fat reserves—which are already depleted and which no one should lose—and then to break down structurally essential fat without touching the abnormal deposits. A DOCTOR SPEAKS “In this way,” Simeons said, “a patient may be brought to the brink of starvation in spite of having a hundred pounds of fat to spare.” In the thirty years he spent studying the cause and cure for obesity, and in all his successful clinical treatments, Simeons found that the majority of overweight people have a perfectly normal thyroid gland. Some, he discovered, even have an overactive thyroid. Only occasionally did he come upon an obese person with a real thyroid deficiency. He says, “Much misunderstanding about the supposed role of the thyroid gland in obesity is still met with, and it is now really high time that thyroid preparations be once and for all struck off the list of remedies for obesity. This is particularly so because giving thyroid gland to an obese patient whose thyroid is either normal or overactive, besides being useless, is often decidedly dangerous.” CONSOLIDATION BLESSINGS I often ask myself why so many people who have been on thyroid medication seem to thrive on ESSENTIAL SPRAY+FOOD PLAN and then make their weight loss permanent through the CONSOLIDATION process. In truth, I do not know the answer to this question. But it is a wonderful thing to witness taking place. And frequently, with the help of their doctor, they decide to reduce the hormones they have been taking, or to stop taking any thyroid medication whatsoever. I strongly suspect that it is the remarkable balancing that Cura Romana brings, not only to the fat control centers in the brain, but indirectly often to the endocrine system as a whole. For I also see women frequently able to eliminate the use of both drug and nature-identical hormones that they may have been using for years. “I just don’t need them any more” they tell me. The hot flushes are gone, the PMS has dramatically reduced or been eliminated altogether. As one participant said to me last week, “I feel like I’ve been released from a drug-built prison and it’s great.”

Clay is a pelloid—from the Greek word pellos, meaning mud. The pelloids are a class of earth substances derived from magma deposits. Amongst natural materials, they are unequalled for their therapeutic and health-promoting properties. In Europe they have been used for generations to treat skin, to heal pain and deep cleanse the body by drawing wastes through the skin's surface. Some pelloids are taken internally in small quantities to clear the body of heavy metals and toxic wastes. In short, these substances found in nature are not only some of the most useful tools for bringing great radiance to body, mind and spirit. They can also be some of the most inexpensive yet powerful treats and treatments on the planet. ANCIENT HEALING POWER Pelloids are formed by the earth through biological and geological processes over long periods of time—at least 20,000 years. They are made up of both organic and inorganic elements. The ‘mostly-organic' pelloids include the sapropelic bituminous muds, and the moor or turf pelloids from places like Techirghiol Lake near the Black Sea, or Neydharting Moor in Austria. These pelloids form the basis of some of the best natural treatments in the world for arthritis, rheumatism, and gout. They are also wonderful for athletic aches and pains, as well as for eliminating stiffness from creaky bodies. TRANSDERMAL TREATS & TREATMENTS Moor Bath treatments are ideal for any rejuvenation program. Use them consecutively for 7 to 21 nights just before bed. Here's how: Immerse yourself for 15-30 minutes in a tepid bath to which 2/3 of a teacup of Moor Bath has been added. Top up with hot water when necessary. Afterwards, don't dry yourself as you normally would. Instead, pat yourself down gently and go right to bed. Should you get any of the residue from the bath on your sheets, don't worry; it easily washes out. European scientists at the Institute of Balenology in Bucharest, and at other centers in Europe and Russia, have studied the actions of pelloids using biochemical, histochemical and clinical methods. Examining the properties of the aqueous phase of moor and turf pelloids, they have discovered that these liquids stimulate oxygenation of cells and enzymatic activities in the body. They are able to boost endocrine system functions without interfering with the balance between different glands, and they dramatically improve overall circulation. Used in a bath or directly on the skin, such pelloid extracts penetrate the skin. Adding them to your bath after a hard game of squash or a long work week in which stress levels have been high can both calm you and regenerate your vitality, while they improve the look and feel of skin all over. VOLCANIC DETOXIFICATION The best known pelloids are those which contain mostly inorganic elements—the clays. Therapy using clay, both internally and externally, has a long history. The Egyptians, the Greeks and the Romans used these earth treatments internally to improve health, and externally to treat athletic aches and sprains, and to make skin and hair look and feel more beautiful. Ancient physicians including the Arab Avicena, Galen the Greek anatomist, and Paracelsus all prescribed clay internally to clear their patients' ailments. During the First World War, every Russian soldier was issued 200 grams of clay in his food rations. The French had it added to their mustard knowing that it helps protect the body from amoebic dysentery, which was then so widespread. Great German naturopaths such as Adolph Just used clay to make poultices for wound healing. The practice of using specific clays internally as a means of detoxifying the body and increasing natural energy levels is very much alive amongst doctors who shun drugs in favor of more effective natural treatments. Clay comes in many varieties—from kaolin, the pure white powdery stuff that goes into cosmetic products—to the heavy black clay used in the Middle East to treat wounds and bruises. Each has specific qualities and is best for particular purposes. Together they have a number of remarkable things in common. All clays contain a wide range of minerals and trace elements such as silica, magnesium, titanium, iron, calcium, potassium, manganese, and chromium. These minerals and trace elements are important in the dynamic healing and cleansing actions clays can exert on the body. Clays carry a negative electrical attraction for particles which are positively charged. This is one of the main reasons why it is so good at cleansing both the skin's surface as well as the digestive tract. MEET BENTONITE Bentonite, the medicinal powdered clay also known as montmorillonite, comes from deposits of ancient volcanic ash. Used internally, it absorbs heavy metals, pesticides, and other poisons, carrying them out of the body like a sponge. It is the electrical aspect to bentonite that gives it the ability to bind and absorb toxins. The clay’s minerals are negatively charged while toxins are primarily positively charged. Bentonite is made up of an enormous number of tiny platelets, with negative electrical charges on their flat surfaces and positive charges at the edges. So, when combined with water, the clay works on waste products the way a magnet, does when exposed to metal shavings. Bentonite has an enormous surface area to volume ratio. A single liter bottle offers a total surface area of an amazing 960 square meters. Clays which the Europeans and Americans use for internal cleansing are mixed with water, often the night before, then taken by mouth on an empty stomach—usually one teaspoonful in half a glass of water—once to three times a day. These clays are very fine. They are able to pick up many times their weight in positively-charged particles. In Europe, fine green clay is most often used internally in this way. In America and Britain, it is usually bentonite. The greater the surface area, the higher a clay's capacity for picking up positively-charged wastes. Ramond Dextreit, a French expert in the use of clay, claims that the purifying capacities of the green clay he uses are not limited to its actions on the digestive system. He insists that, used in this way, the clay is even able to absorb impurities suspended in the body’s fluids, like blood and lymph as well, and eliminate them. EXPLORING CLAY HEALING If you have not before used these internal clays, it’s best to start with one rounded teaspoon daily, mixed with a small amount of pure water. Observe the results for a few days, then gradually increase the dosage to no more than three teaspoons a day, in divided doses. Drinking clay can be an annual spring cleaning of your gastrointestinal tract or it can be a symptom-focused, self-care method. It’s a real boost to radiance on just about every level. Here are some of the best and purest products: Yerba Prima, Great Plains, Bentonite, Detox Great Plains Bentonite is specially formulated to provide the maximum benefits of bentonite. Great Plains is a mineral source dietary supplement that traps and binds unwanted, non-nutritive substances such as herbicides and other potentially harmful substances so that they do not remain in the body. Buy Yerba Prima, Great Plains, Bentonite, Detox Now Foods, Solutions, European Clay Powder For oily skin, mix 1 tablespoon of NOW European Clay with one teaspoon of water. For dry skin, add a few drops of NOW Jojoba Oil and/or NOW Lavender Essential Oil to the mix prior to applying. Thoroughly cover the face and neck avoiding sensitive areas and the eyes, allow to set for 15-20 minutes, rinse off and apply moisturizer. Buy Now Foods, Solutions, European Clay Powder Neydharting Moor Body Bath This can be hard to come by in Britain at the moment but it is well worth the search. In the US you can order it from Amazon.com: Neydharting Moor Nature's Code, Skin. Health. Life. Body Bath, 32 Oz Buy Neydharting Moor Body Bath

“Insomnia? I know a great cure for it... get plenty of sleep” W.C. Fields Do you dread going to bed for fear for fear you won’t sleep? Do you wake in the night only to find that you can’t go back to sleep again? Well, you’re not alone. Over half of the population of both the UK and the United States—where Big Pharma collected $3.7 billion for selling drugs for sleep in 2012 alone—have problems with some form of “sleep disorder.” Many take hypnotic drugs despite the fact that at least two dozen published studies have examined mortality associated with these medications. Eighteen of these report significant connections between using these drugs and increased mortality. Taking sleep inducing drugs is also associated with a greater than three-fold increased risk of death, even when less than 18 pills a year have been taken. Bottom line: Hypnotics ain’t worth the risk. There are better ways of handling insomnia. DANGER WORRIES There’s no doubt about it, disrupted or poor quality sleep can be dangerous. I learned this myself first hand after taking a flight that crossed twelve time zones. I found— unusually for me—that my body never readjusted to the new time zone, and I was sleeping only an hour or two a night, and at very irregular times. This went on for almost two weeks, at the end of which I was in severe physical pain. I went to see my doctor, also a skilled acupuncturist, concerned that I may have contracted some fairly serious illness. He treated me with acupuncture and sorted out the pain within two treatments, as well as my inability to sleep. He also told me that he had seen this in patients of his who are pilots. Research studies show that when healthy male volunteers were deprived of four hours of sleep for a single night, the activity of the natural killer cells in their immune system fell by as much as 30 percent. That’s the bad news. The good news is that a single good night’s sleep brought normal functioning back to the cells. It has also long been known that shift workers, whose hours of sleep continually change, have increasing difficulty falling asleep and staying asleep. They also have more accidents, suffer more illness and die younger than people with normal sleep schedules. INSOMNIA TRIGGERS Anxiety Fear of insomnia Stimulants such as coffee or alcohol Eating too many high glycemic carbohydrate convenience foods which disturb blood sugar Low levels of melatonin Low levels of serotonin Drug use Depression A lot of so-called insomnia is nothing more than the result of worrying about getting to sleep. Many people who consider themselves insomniacs are really victims of the general propaganda about sleep, rather than true non-sleepers. Many people seek treatment because they can only sleep four or five hours a night, although that may be all they need. There is nothing more likely to cause sleeplessness than the worry that you won’t be able to drop off. Sometimes sleeplessness can be normal. After all, we all experience a sleepless night every now and then, particularly if we are over-tired, worried or excited about coming events. Real chronic insomnia is less frequent. There are many things that can cause it, from taking stimulants such as chocolate, soft drinks, coffee and tea, to not getting enough exercise. Nocturnal hypoglycemia is another major cause of insomnia in many people. BEWARE OF BOOZE Alcohol can severely interfere with sleep for a number of reasons. First, it brings about the release of adrenalin giving you a sense of excitement—a totally inappropriate condition for putting your head down on the pillow. It also interferes with the transport of tryptophan into the brain. And since the brain depends on a good supply of tryptophan in order to produce serotonin—the neurotransmitter that brings about sleep—drinking alcohol late in the evening severely disrupts serotonin levels. Alcohol, of course, also has a relaxing effect, which for many people will put them to sleep immediately, provided they have drunk enough of it. Then they find that, two or three hours later, they awake dehydrated and unable to sleep for the rest of the night. LOOK TO NATURE For my money, botanical sleep support wins the battle against insomnia better than almost anything else. There are several botanicals I turn to and recommend to others. Some of the most powerful helpers for insomnia have botanical origins. Many plants, from skullcap (Scutellaria laterifolia) to hops (Humulus lupulus), can be used to help promote sleep. I use them often. Here are some of the most effective. CALIFORNIA POPPY Eschscholzia californica This gentle but effective sedative is also an antidepressant and a mood stabilizer, and the seeds of the plant offer excellent natural relief for someone living with chronic pain. It appears to work by telling the brain to increase your opiate receptors, which automatically decreases pain and brings relaxation. California Poppy is also non-addictive. But it should not be taken during pregnancy as it might stimulate uterine contractions. VALERIAN Valeriana officinalis A natural sedative and anti-hypertensive, valerian has been used on both sides of the Atlantic for generations, not only to induce sleep but to help protect people from the negative effects of stress. A double blind study involving 128 people showed quite clearly that a water extract of valerian root significantly increased the quality of sleep. The study, which was quite thorough, measured night awakening, people’s own perceptions of the quality of their sleep, sleeplessness in the morning and sleep latency—that is, how quickly a person got to sleep. In another double blind insomnia study, 20 people were given either a combination of 160mg of valerian root extract and 80mg of Melissa officinalis extract, or menzodiazapine (Triazolam 0.125mg), or a placebo. (Melissa, by the way, belongs to the mint family and also has a powerful anti-viral activity.) Researchers discovered that the valerian-melissa preparation was comparable to the benzodiazepine drug in its ability to increase deep sleep. However, unlike the drug, it did not cause side-effects—diminished concentration, impairment of physical performance or daytime sleepiness. My only problem with valerian is that to me it smells like dirty socks. KAVA KAVA Piper methysticum From the pepper family, this plant is consumed in liquid by the cultures of Polynesia. It is both an effective sedative and hypnotic. It also acts as a muscle relaxant, anticonvulsant, and anti-depressant. When you take it, it first stimulates then begins to sedate the central nervous system. Small doses can produce a euphoric sense of wellbeing. Larger doses or small doses repeated frequently produce deep relaxation, lethargy and induce sleep. Human studies where kava is given in therapeutic doses have failed to show any toxic effects. Nonetheless, kava should not be used by people who have or have had liver problems, who drink alcohol, or take drugs. Children, pregnant and breastfeeding women are not to take kava either. PASSIONFLOWER Passiflora incarnata This magnificent climbing plant, with its white flowers and extraordinary purple centers, is mildly narcotic and a wonderful sedative for the body. It’s an anti-spasmodic, sedative, hypnotic, hypotensive anti-depressant and nerve relaxant. It is particularly useful if you are someone who tends to suffer from nervous tension as well as insomnia. Not as strong as valerian in its action, it is more calming than sedating, and is therefore a superb alternative to tranquilizer drugs. Passionflower works particularly well for sleep when taken together with 5-HTP as an herb, a tincture, or fluid extract or in dried powered form in capsules. Passionflower was used by the Aztecs as an analgesic and sedative. One of its plant chemicals is called harmine, which has an interesting ability to bring about a contemplative state and a feeling of mild euphoria. It was even used during World War II as a “truth serum”. Harmine and other plant chemicals in passionflower, which work synergistically with it, prevent serotonin levels from falling and therefore works extremely well with 5-HTP against insomnia. HOPS Humulus lupulus The flowers from this common herb are often used together with other remedies to treat everything from indigestion to edgy nerves. Like valerian, hops have a pronounced sedative effect but it is much milder. You can use hops in the form of a tincture, but it can be particularly useful as a tea for people who awaken in the middle of the night. Prepare it before going to bed by steeping the flowers for 10 minutes in hot water and then straining and allowing to cool. Put the tea, sweetened with a little honey or preferably stevia (if you can get it), by the side of your bed so you can drink it if you awaken during the night. Some people also swear by small pillows stuffed with dried hops blossoms which you put under your neck when you go to bed or if you awaken. LET GO OF FEAR Experiment with these wonderful plants. Get to know them. Each has its own personality and its own soul. I have used them all over the years and come to love each one of them for their beauty and their effectiveness. Just as when you meet a new friend, it takes time to experience all their gifts. But you will, and it will be wonderful. Meanwhile, forget worry about sleep. Do what you need to do and then just let it happen. If it doesn’t happen tonight, so what? It will tomorrow night, or the next. Lack of sleep is not likely to kill you, but worrying about it for long enough just might. St. Patrick began each day with a prayer, regardless of how much or little sleep he had, or how he felt when he awakened. It is my favorite celebration of new beginnings and can wipe away worries following a sleepless night: I arise today Through the strength of heaven Light of sun, Radiance of moon, Splendour of fire Speed of lightning Swiftness of wind. Depth of sea Stability of earth, St. Patrick My favorite herbal company is Gaia Herbs who are fanatical in their methods of gathering and processing each and every product. I buy them from iHerb. Here are some of the Gaia products I especially like: Gaia Herbs, Kava Kava Root, 60 Vegetarian Liquid Phyto-Caps Many systems of the body can be negatively affected by stress. That is why achieving a state of calm and relaxation is so important for optimum wellness. Gaia Herbs' Kava Kava is a potent herbal extract which helps support emotional balance. Made from ecologically harvested Kava Kava from Vanuatu, it contains a guaranteed 225 mg of active Kavalactones per serving. Order Kava Kava Root from iherb Gaia Herbs, Valerian Root, 60 Vegetarian Liquid Phyto-Caps Valerian root has long been used to promote deep and restful sleep in those with occasional sleeplessness. Made from Valerian grown on Gaia's own certified organic farm, this extract delivers 1.8 mg of Valerenic acid derivatives per serving. By promoting a sense of calm and relaxation, Valerian Root supports the body in falling asleep naturally. Order Valerian Root from iherb Gaia Herbs, Sound Sleep, 60 Vegetarian Liquid Phyto-Caps Getting a restful night's sleep is essential for optimal health. Sound Sleep is an all herbal formula with botanicals historically recognized to address difficulty with sleep. It works to normalize restlessness, physical tension, and worry sometimes associated with occasional sleeplessness. It may also be used when nervous excitement and/or stress affected normal sleep patterns. Order Sound Sleep from iherb Gaia Herbs, Serenity with Passionflower, 60 Veggie Liquid Phyto-Caps Occasional nervous stress and tension can interfere in the enjoyment of everyday life by disrupting the functioning of body and mind. Serenity provides the support you need to help restore a sense of calm and relaxation your life. Made with certified organic Passionflower and Skullcap, this formula gives your nervous system the nourishment it deserves. Order Serenity from iherb

Working in the same stressful environment day after day produces the same triggers and responses to stress that we simply learn as habits. It’s a good idea to take as many opportunities as you can to break the stress-routine, and there are lots of easy ways to do this. Tea and coffee breaks may be official breaks or simply a chance to grab a quick cup of something between phone calls, appointments or jobs. They are usually few and far between, so it’s wise to make them work for you rather than against you. Consumption of coffee or tea can range from a single cup in the morning to up to 6 or more cups a day. For most people, the process of having another cup becomes an automatic response. The problem is that after the initial caffeine pick up, tea or coffee can let you down badly. Few people know - or want to know - how much damage a few cups of tea or coffee a day can do. Each time you drink a cup of coffee you are getting a dose of between 90 and 120mg of caffeine, and between 40 and 100mg of caffeine for a cup of tea. Caffeine stimulates the central nervous system, pancreas and heart as well as the cerebral cortex, which is why a cup of tea or coffee will give you a temporary boost in energy. The bad news is that, like any drug, the effects of caffeine are short lived. After the temporary energy boost wears off, your blood sugar level will drop lower than it was to begin with and you will feel exhausted. This encourages you to reach for a second cup, and the vicious cycle is set up. breaks that work An average tea or coffee consumption of a few cups a day has been linked with such complaints as heart disorders, high blood pressure, arteriosclerosis, gastric ulcers and even mental illness. In an already stressful office environment, a cup of tea or coffee in the long run will only contribute to general fatigue and edginess. It is far better to look to natural energy-boosting drinks that will help sustain you through the day. the caffeine-free break Try a glass of vitamin C tonic. Simply add 1-2 grams of powdered vitamin C (about 1 teaspoon) to a glass of spring water (plain or fizzy) and sweeten with a little natural stevia. Or stir a half-teaspoon of powdered vitamin C into a glass of fresh fruit juice such as apple, grape or pineapple. Try coffee substitutes from your local health food store. There are also some wonderful herb tea combinations on the market, which come in convenient sachets and range in flavor from almond to cranberry. Just add boiling water and a little natural stevia to sweeten if you like. Some herbs are particularly helpful for pepping you up, such as lemon grass, while others, such as chamomile, will soothe your nerves. Have both types around. You generally need to steep herbal teas for several minutes to get the full flavor. If you have a centrifugal juicer, you can squeeze fresh juice, such as carrot and apple, in the morning and keep it in a thermos with ice to drink throughout the day. Or simply keep a bottle of spring water on your desk to drink throughout the day. Most offices can be very dehydrating, and replenishing body fluids is an important boost to mental alertness. find relief Recognizing the signs of stress in your body is the first step to taking control of what is happening to you. We all have specific areas where we hold onto tension. Usually you are not aware of these tensions, because your body adapts itself to them and considers them the norm. You only discover a tension when it becomes so severe that it actually causes you pain. If you can locate the areas in your body which tend to be tight, you can unload not only the physical, but also the emotional and mental stress you are carrying around. Common areas of tension are the neck, face, shoulders and between the shoulder blades, forehead, hands, feet, lower back and upper chest. In a quiet moment at home, try this simple technique for discovering the tense spots. Lie down on your back on the floor with a pillow to support your head and your knees bent comfortably, the soles of your feet to the floor. Become aware of your breathing and then concentrate on different parts of your body - beginning with your head and working down to your feet. A tight spot will feel numb, or "dull". This is because the tense muscles reduce the sensitivity in that area. Once you have discovered your particular area of tension, say for example shoulders, concentrate on that area again and consciously decide to make it relax. On each out breath, release a little more tension. You may find as you do this that tension in another part of your body will disappear as well. That will help you discover another typical tension holding area for you. Once you know your typical tension spots, you can use this exercise throughout the day, whether you're sitting or moving about, to let go of tension. The more you practice releasing these muscles, the easier it will become. breathe easy How we feel is almost always reflected in the way we breathe. When we experience emotional extremes, for example crying or laughing, our breathing also becomes extreme. By changing your breathing pattern, you can also change the way you feel. In this way, breathing can be an important tool for de-stressing. Here is a very simple breathing technique which you can repeat throughout the day to help you let go of tensions and get an energy pick up. Start by breathing in and out fully with a sigh. Wait for the in breath to come by itself. As the air comes in let it fill out your abdomen first, and then your chest. Don't raise your shoulders. Then as you breathe out again, imagine you are exhaling all the tension in your body and let your muscles relax. Pause and allow the breath to come in once more and then continue with whatever you're doing. Use this exercise whenever something triggers a stress response. This can be anything from hearing the telephone ring, to looking at your watch when you're late. Stick a colored tab on your watchstrap and on your telephone so that each time you see them you will remember to breathe! tension release Working intensely for long hours on an exciting project does wonders for the mind and for self-esteem. It does nothing for your body, and can lead to long term stress-related physical problems. Here are a few exercises you can do in any quiet moments you have by yourself to get rid of the aches and pains that come with working for too long in one position. neck release Let your head drop forward so that your chin rests on your chest. Clasp your hands behind your head and gently let the weight of your arms pulling down lengthen out the spaces between the vertebrae in your neck. Then drop your head backwards and let your mouth drop open. Open and close your mouth like a fish (this is why you might want to do this when no one else is around) and feel the stretch in your throat. Bring your head back to center and drop it over to one side so that your ear goes towards your shoulder. Wrap the same arm as shoulder over your head and gently help ease it down. Then ease your head over to the other side using the other arm. Roll your head slowly clockwise twice and then anti-clockwise twice. Finish by giving yourself a quick neck rub. Place your fingertips either side of your neck vertebrae, and rub up and down with small circular movements. shoulder shrug Lift your arms above your head, fingers clasped, and squeeze your shoulders up to your ears. Hold them there for a count of five, then let them drop allowing the weight of your arms to pull your shoulders down. Bring your shoulders as far forward as possible trying to bring the insides of your elbows together, hold for five, then relax. Now push your shoulders as far back as possible - squeezing your shoulder blades together for a count of five and relax. Taking one shoulder at a time, rotate it backwards as if you are unscrewing the upper arm away from the body. You should create a space between your arm and the side of your body. Repeat with the other shoulder. Now take a breath in, and imagine your torso widening and your upper arms moving even further away from each other. As you breathe out maintain this distance. Repeat twice more. scalp tap For a quick energy boost simply use your fingertips to tap lightly over the entire area of your skull. Some areas are sensitive so tap lightly, other areas, like the base of the skull, can benefit from a firmer tap. Massage along the jawbone, with small circular movements, from below the ears to the chin. Your whole head and face should feel alive and refreshed. eye refresher Lean your elbows on your desk and cup your hands over your closed eyes. Hold this for about a minute then gently release your hands and open your eyes. Blink several times. Repeat this exercise whenever your eyes are sore or tired. Remember to lubricate your eyes by blinking often, particularly if you are reading or watching a computer screen.

This is an extract from our Cura Romana Journey Program. An important part of reconnecting with the core, and coming to live your life from your essential being, is a willingness to leave behind the notion that what you need or long for can only come from outside yourself. In truth, everything we need for our own freedom and fulfillment we already have inside. It simply needs to be discovered, called forth, and set free. As Edward in Canada, who shed 32.7 pounds on the program, discovered: “For the first time ever, I feel that the next phase of my life will be really exciting and full of growth and more new experiences. Now I know I have the power to make it that way.” When I personally came to terms with just how profound the emotional and spiritual changes are for many men and women on Cura Romana, I started gathering together tools, techniques and information which I – and others I have worked with – find helpful in reconnecting with our core. I began to show them to those I am mentoring as a way of supporting spiritual processes which they told me had been initiated and/or intensified by the Cura Romana Journey. Here in the Cura Romana Sanctuary, I will be sharing some of these simple processes with you. They are interesting, consciousness expanding and fun. Try them out. Use those that appeal to you and forget the rest. You might be surprised what a powerful role practicing some of them regularly can play in rebuilding and strengthening that bridge between your inner and your outer life.

Participants on Cura Romana continue to report that former digestive disturbances—from irritable bowel problems and acid reflux to chronic constipation—clear up during an online Cura Romana Journey. The vast majority of participants who have been on long-term medication for these ailments end up no longer needing any medication. Meanwhile, I am continually being asked by others what causes digestive troubles. Here is a pretty good list of the causes that you might like to check off and get rid of in your own life: WHAT CAUSES GUT UPSET Eating too much Eating before the previous meal is completely digested Drinking iced drinks often (especially before or during meals) Too much alcohol Eating on the run Eating at irregular times Eating heavy meals and late snacks at night Over growth of yeasts and fungi such as Candida Albicans Dysbiosis—low levels of good guy bacteria in the gut, such as Lactobacillus acidophilus and Bifidobacteria adolescentis Food allergies or sensitivities Nutrient deficiencies such as zinc, magnesium, vitamin B complex Low stomach acid On-going physical, emotional or mental stress Medications such as antibiotics—even when used for only one day—or non-steroidal anti-inflammatory drugs (NSAIDs) A diet too low in protein Increased demand for protein owing to trauma, surgery, excessive exercise, illness, fasting Too little fiber in your diet Go through the above list and see what, if any, of these issues you can clear from your own life, enabling digestive issues to clear up. What I love about Cura Romana is that it appears, quite naturally, to clear digestive problems from within in most cases, wiping out any need for drug intervention as the body rebalances itself. MY MOTHER TAUGHT ME A CURE For Digestive Problems She was part Native American and I learned a lot from her while I was growing up about the blessings of the herb goldenseal—Hydrastis canadensis. Favorite cure-all of the Cherokee Indians, goldenseal has in recent years won praise from scientists for its widespread benefits, which include banishing morning sickness and nausea, calming digestive disturbances, and banishing skin diseases and hemorrhoids. It can even be used as a douche in the treatment of vaginal infections, as a mouthwash in the treatment of gum problems, and to fight off flu and fevers. One of the most generally effective of all remedies, this is another herb I would never want to be without. HOW IT IS TAKEN: Many people prefer to use the powdered root in capsules rather than as an infusion or tincture, since goldenseal does not taste good. Personally I love the bitter taste. I can feel it working the moment I take it, as an extract or tincture in half a glass of water. Take 1 to 4 capsules three times a day, or tincture of fresh herb 10 to 30 drops, 3 to 4 times a day. NATIVE AMERICAN MAGIC This bitter tonic was much used in the 19th century to soothe disorders of the stomach and heal the liver. The alkaloids which the root contains not only stimulate bile production and secretion, they also destroy unhelpful bacteria in the gut and increase the tone and movement of the gastrointestinal tract. The root relieves nausea during pregnancy, has over-all tonic actions on the nervous system, and is excellent applied in strong infusion to eczema and many other skin problems. COUNTERS INFECTIONS: Excellent for the treatment of all kinds of infection, goldenseal can banish catarrh in the head and throat, and clear up infections of the teeth and gums when used as a mouthwash. CALMS UTERINE CONTRACTIONS: Gently strengthening to muscle tone and circulation, it has a mildly sedative and muscle-relaxing effect on the body, and helps stabilize blood sugar. It can even be used for menstrual disorders, especially menorrhagia.

Valid discoveries in medicine depend on the ability of researchers to make accurate observations in relation to the subject they are studying. For the past 70 years, obesity research has been based on massive false assumptions which, by now, have developed all the earmarks of a fundamentalist religion. Even governments have bought into these lies. Here’s one of the biggies that form their false litany. In the words of the Surgeon General of the United States—“overweight and obesity are the result of excess calorie consumption and/or inadequate physical activity.” IT JUST AIN’T TRUE There is so much nonsense taught about obesity, not only through the media, but even through published findings of trained scientists and doctors who should know better. If ever you decide to take time out and to plough through the voluminous research and declarations about obesity, its causes and its cure—as I have done virtually ad nauseam—you will discover that some important conclusions about the cause of weight gain, and the difficulties of making weight loss permanent, demand to be drawn. Some of them will surprise you I think, because we have been taught to believe so many false ideas by the media, food manufacturers and Big Pharma. Obesity is NOT a disorder caused by lack of exercise. Nor will intense exercise prevent or cure overweight. Obesity is NOT caused by overeating or lack of will power. As the prestigious National Academy of Sciences report Diet and Health points out, “most studies comparing normal and overweight people suggest that those who are overweight eat fewer calories than those of normal weight.” THE TRUTH CONCEALED Overweight and obesity are states of excess fat accumulation as a result of some, as yet officially unidentified, disequilibrium in the hormonal regulation of fat metabolism. This is the major issue which must be addressed to conquer the epidemic of chronic overweight. The healthy diets - Leslie Kenton's Cura Romana To my knowledge, only one scientist chose to spend 40 years of his life grappling with the fundamental issues of obesity, its causes, its symptoms and its essential nature: ATW Simeons. After doing specialized work with thousands of patients, he concluded that the accumulation of excess fat on the body is the RESULT of a metabolic disorder—a functional abnormality in an area of the brain which lies at the center of hormonal control, within the autonomic nervous system. He then proceeded to identify the means of restoring balanced functioning to this area, thereby allowing the body naturally to shed its inessential fat and restore the harmony on which radiant health depends. It was he who created Cura Romana—The Roman Cure—more than half a century ago. Unwittingly, his discoveries challenged the nonsense promulgated by food manufacturers, and posed a serious economic threat to the sale of potentially dangerous slimming drugs sold by multi-national pharmaceutical companies. No wonder his work has been vilified, discredited and attacked by the powers that be. HERE’S THE GEN Do you want to stay lean and healthy? Do you want to stop feeling brain dead? Do you want to regenerate and rejuvenate your body? Here is how: Stop eating cereals and grains like wheat and bread and pasta as well as convenience foods which are made out of them. Because of the effect these foods exert on insulin and blood sugar, refined carbohydrates, sugars and starches are most certainly the dietary culprits in the development of diabetes, coronary heart disease and obesity. They are also inevitable contributors to other diseases of civilization, including cancer and Alzheimer’s disease. Well-designed independent research studies confirm all this and more. Cereals, grains, and sugar-based carbohydrates not only make you fat and/or prone to degenerative conditions. They distort hormonal regulation and homeostasis, fostering obesity as a consequence of the way they disturb insulin balance. They engender insulin resistance syndrome, Metabolic Syndrome—Syndrome X. Why? Because carbohydrate foods such as these turn into sugar instantaneously on eating them. They dull your brain. They stimulate insulin secretion. This in turn increases hunger, and diminishes the energy available to the body to fuel good metabolic processes and for use during day-to-day life. Finally, they undermine the healthy functioning of the fat and appetite control center in the brain, which is the one thing you want to restore balance to if you want to stabilize weight permanently. If you include starches in your meals, eat only a small amount of “safe” starchy foods—15 to 20%—such as potatoes, buckwheat, brown rice, or wild rice. More to come about natural health, weight and rejuvenation in relation to foods soon.