Better Nutrition December 2019

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checkOUT High Intensity. Hydration INTRODUCING THREE HYDRATION HEROES long lasting, deep hydration for refreshed, radiant skin Learn more at mychelle.com 4. Valerian, a perennial herb used for centuries to treat anxiety, stress, and insomnia, is rich in valerenic acids and valepotriates—compounds that are thought to promote sleep by influencing GABA and serotonin. Studies show that 300–900 mg of valerian taken before bed can shorten the time it takes to fall sleep, increase total sleep time, reduce nighttime waking, and improve subjective sleep quality. In one study, valerian worked as well as oxazepam, a prescription drug for insomnia and anxiety. 5. Lemon balm, a member of the mint family, is traditionally used to reduce stress and enhance sleep. It’s rich in a variety of active components, including flavonoids, polyphenolic compounds, and others, that are thought to influence GABA and impact other neurotransmitters to promote a sedative and calming effect. Studies show that lemon balm can calm anxiety and stress, decrease restlessness, and promote sleep. It may be most effective when used with valerian—some studies show that a combination of valerian and lemon balm significantly improved quality of sleep without causing morning drowsiness or “hangover.” 6. 5-HTP (5-hydroxytryptophan) is naturally produced by the body from tryptophan as a step in the process of making serotonin. It’s also indirectly involved in the production of melatonin. Because 5-HTP is effective at easing anxiety and improving mood, it may be especially helpful for insomnia related to anxiety or depression. Other studies suggest that 5-HTP can treat symptoms of fibromyalgia, a condition that causes chronic pain and is often linked with sleep disturbances. Other studies suggest that 5-HTP may be especially effective when combined with GABA; one study found that the combination shortened Did You Know? Studies show that taking magnesium before bed can reduce the time it takes to fall asleep. the time it took to fall asleep and increased sleep duration. 7. Curcumin, the active compound in turmeric root, can promote sleep in several ways. Research suggests that up to 88 percent of people with chronic pain also have sleep disorders, and at least half of all people with insomnia suffer from chronic pain. Studies show that curcumin can ease arthritis and other kinds of pain frequently linked with disturbed sleep. Curcumin may also be effective in treating depression and anxiety, important if sleeplessness is caused by mood disorders. 8. L-theanine, an amino acid found in green tea, can reduce stress and anxiety, promote relaxation, ease depression, and encourage sleep. Several studies suggest that L-theanine can improve insomnia and enhance self-reported sleep satisfaction. It may be especially useful for encouraging sleep in people with certain psychiatric or cognitive disorders. In one study, 400 mg of L-theanine was shown to be safe and effective in improving sleep quality in boys diagnosed with ADHD. Other studies show that a combination of L-theanine and GABA decreased the time it took to fall asleep and improved sleep quality and duration better than either supplement alone. product PICKS Natural Vitality Calm Magnesium Glycinate Capsules with Lavender & Lemon Balm Natural Factors Stress- Relax Tranquil Sleep Life Seasons Rest-ZZZ Sleep Support Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
<strong>Nutrition</strong> for Kids! Give Them the Gift of Health ChildLife® First Defense is an essential during winter. First Defense is a unique ChildLife® formula developed by Dr. Murray Clarke, a renowned pediatrician, to help support and strengthen your child’s natural defenses and immune system. childlifenutrition.com @childlifeessentials | #moregood
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Better Nutrition December 2019

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