How to Reduce Insomnia Naturally

There are plenty of articles out there on how to reduce insomnia or get a good night’s sleep. However, a lot of the advice appears to be aimed at people who have the ability to fall asleep. They just prioritise socialising or working instead of getting 7-8 hours’ sleep at night. There is nothing worse than lying in bed at night exhausted but unable to sleep. Some people refer to this as “tired but wired”. As someone who has experienced severe insomnia, I feel I have a lot of tips to share with you.  I experienced a period in 2011 where I couldn’t sleep for 7 days straight!  It took me a year where I was on and off medication to finally figure out the right combination of herbal medicine to wean myself off that medication. Some tips will be the same old advice because changing bad lifestyle habits is the foundation to fixing your sleep problem. But hopefully, you’ll learn about some natural supplements and herbal medicine you’ve never tried before.   What Insomnia Is Firstly, let’s take a look at how we define insomnia. It’s not having the occasional bad night, e.g. having an argument with your partner before bed or listening to your partner snore all night. Insomnia is when you experience weeks or months of either struggling to get to sleep or stay asleep.  It may take hours to get to sleep every night or you may not sleep at all some nights on a regular basis.  Or you might wake up at 2am or 3am and not be able to fall back to sleep.  It’s important to know what type of insomnia you have so you know how to treat it.   Sleep Onset Insomnia This is when you struggle to get to sleep, and it’s usually caused by anxiety or stress. The other cause can be drinking caffeine during the day or consuming sugar before bed so rule that out first. You may have tried sleeping pills in the past but the problem is they can be addictive. You can wake up feeling worse than if you hadn’t slept at all.  When I went through that period of insomnia in 2011, I played around with different herbal formulas until I found the perfect blend for me. My issue was getting to sleep (sleep onset insomnia) rather than staying asleep (sleep maintenance insomnia).  Sleep onset insomnia is often accompanied by anxiety. The perfect blend for me turned out to be the perfect blend for some of my clients who were suffering from the same issue. That magical blend was Withania, Chamomile and Passionflower. I also used Lavender oil in an Aromastone at night and rubbed some into my pulse points. I also took a combination of Valerian and Hops for a few weeks until I felt able to wean myself off them. The reason some people shouldn’t take hops long term is because it is oestrogenic. Perfect if you’re low in oestrogen, but if you’re not, limit hops to occasional or short-term use. You may have tried valerian before and found it had the opposite effect and kept you awake. This can happen with a small percentage of people. But what I discovered in clinical practice was that if it is taken in combination with hops, it doesn’t have that effect and should help you drift off to sleep.   Sleep Maintenance Insomnia Drinking caffeine during the day or alcohol can cause you to wake up after a few hours and not return to sleep easily. But if you haven’t consumed any caffeine or alcohol and you’re still waking up in the middle of the night on a regular basis, you may be stressed or have adrenal fatigue. It’s best to work with your practitioner for sleep maintenance insomnia. However, I often prescribed Siberian ginseng during the day and if the patient woke before 2am, I advised to take my sleep onset formula (withania, chamomile and passionflower) at that time to help them fall back to sleep.   Sleep Offset Insomnia This can be a sign of depression so have a chat to your doctor first before trying any natural supplements. Personally, I suffer from sleep offset insomnia in the week before my period. For this, I find melatonin brilliant for keeping me asleep until morning. Ask your doctor about a prescription for slow-release melatonin.   Treating The Cause Of Insomnia All of the above treatments are great for symptomatic relief. Long term you need to work with your complementary medicine practitioner and doctor on treating the cause of your insomnia. It’s common for people who suffer from insomnia to also suffer from anxiety or depression.  While your doctor can help you with medication for these conditions, your naturopath or herbalist can help you from a nutritional perspective. They can also offer alternative herbal treatments if prescription medications don’t agree with you. At a basic level, calcium and magnesium are relaxing minerals. They should be taken after dinner to help your nervous system calm down from the day. Zinc is also essential as it is required to make neurotransmitters including serotonin.   High Copper Levels Can Cause Insomnia Ask your practitioner for a serum copper test and while you’re at it test zinc as well. High copper levels are associated with anxiety, depression and insomnia and are often associated with high oestrogen levels. This may explain why women are more likely to suffer from anxiety and insomnia than men.  The best way of reducing copper is taking high doses of zinc under the guidance of your practitioner. If you have high oestrogen levels, you should treat this at the same time with herbs that are known to reduce oestrogen such as pomegranate, rosemary, grape seed and high doses of Chaste Tree daily. Eating cruciferous vegetables can also help oestrogen metabolism.   Natural Anti-depressants There are many herbs and supplements that are used as natural antidepressants. My favourite is Saffron. Aside from being a yummy herb to eat, Saffron has been clinically trialled as the patented Safr'Inside®. A double-blind randomised placebo-controlled trial found that taking 28mg taken daily for 4 weeks, significantly improved mood disorders such as tension, anger, depression, fatigue and confusion.  Another study showed that Saffr'Inside® improved the quality of sleep through increasing deep sleep time and decreasing the amount of time taken to fall asleep. There is 30mg of Safr'Inside® in Female Balance and 30mg in Calm & Sleep Support which is why I recommend taking these formulas together if you are suffering from mood disorders or insomnia and you also have PMS or high oestrogen levels. St John’s Wort is another common herb taken for mood disorders. In clinical practice I found that some patients didn’t respond well and in fact, it made them feel worse. If this is you, you may want to try a different brand or try it at a different stage of life. Our biochemistry changes and what worked in the past may not work for you now or vice versa. 5-htp is commonly used as a natural anti-depressant. In Australia, you will need your practitioner to give you a prescription for this and have it made at a compound pharmacist. It is important that it contains co-factor vitamins and minerals for it to work.   Methylation When I went through my period of severe insomnia years ago, I had no idea that the protein shake with added vitamins and minerals was potentially the cause of my issue. This was in the years before methylation became a hot topic and I wasn’t aware of the effect of high doses of methylated folate and B12. The protein powder was purchased from the U.S. where supplements are not regulated and this powder had a whopping 5000mcg of folate and 5000mcg of methylcobalamin (active vitamin B12)! Not surprisingly, I suffered the effects of overmethylation and spent seven nights in a row lying awake. I was beside myself by the time I got to the seventh day and after a visit to my GP, I was prescribed medication and finally slept. It took a year to recover and wean myself off medication and I resolved to educate as many people as I could about this. It’s the reason the NaturoBest multivitamins contain hydroxocobalamin for the vitamin B12. This is the natural form of B12 which converts to the active forms in the body, as needed.  The active folate is not in high enough doses to cause over-methylation.   Conclusion After years of trial and error with both myself and my patients, I learned a lot about insomnia, and I can happily say that I no longer suffer from the debilitating condition. I hope you learned some golden nuggets in this article and if you have a success story, please share it with me! I’d love to hear from you.

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Withania: Benefits for Sleep and Beyond

Stress and sleeplessness are more than just a nuisance. They can take a serious toll on your health, leaving you feeling drained and overwhelmed. Many of us have been caught in that vicious cycle, where the harder you try to relax, the more elusive sleep becomes.   The problem isn’t just a lack of sleep—it’s the underlying stress that keeps your mind wondering 'why can't I sleep?' after your head hits the pillow. If you suffer from insomnia, you can find some good tips here on how to reduce insomnia naturally.   For anyone stuck in this exhausting loop, there’s good news. Nature offers powerful solutions that can help. One such solution is Withania, a herb that has been traditionally used for its calming and restorative properties. But what is Withania, and how can it help you regain control over your stress and sleep? Let’s explore the benefits of this remarkable herb.   Withania Benefits   Withania, also known as Ashwagandha or Withania somnifera, is an adaptogenic herb with a long history in traditional medicine. Adaptogens are substances that help your body manage stress, and Withania is one of the most revered for this purpose. It works by modulating the body’s stress response, helping you cope with physical and mental stressors more effectively.   Withania can reduce cortisol levels, the hormone responsible for stress. By lowering cortisol, Withania helps the body return to a state of balance, reducing the physical and mental toll that stress can take. This is particularly beneficial for those who struggle with anxiety or find it difficult to unwind at the end of the day.   But Withania’s benefits don’t stop at stress reduction. It also supports overall emotional well-being. By promoting a calm and relaxed state, Withania helps soothe the nervous system, which is often overstimulated in our fast-paced lives. This can lead to improved mood, better focus, and a greater sense of overall balance.   Need more support? Here are our Top 10 Tips to Reduce Stress!   What Is Withania (Ashwagandha Somnifera)?   Withania somnifera, commonly known as Ashwagandha, is a plant from the nightshade family, native to India and North Africa. Its roots and berries have been used for thousands of years in Ayurvedic medicine to treat a variety of conditions, from fatigue and stress to cognitive decline and joint pain.   What makes Withania particularly effective is its adaptogenic properties. Unlike other herbs that might provide temporary relief, adaptogens like Withania work by enhancing the body’s resilience to stress. This means that over time, your body becomes better equipped to handle whatever challenges come your way.   Withania is not just about stress management. It’s about building resilience, so you don’t just survive stress, you thrive despite it.   Withania for Sleep   One of the most compelling reasons to consider Withania is its ability to improve sleep quality. If you’ve ever found yourself staring at the ceiling, wide awake despite feeling exhausted, you’re not alone. Many people struggle with sleep due to an overactive mind or the lingering effects of daily stress.   Withania can help by promoting healthy sleep patterns. It works by calming the nervous system and reducing the hyperactivity that often keeps us awake.    What sets Withania apart is its dual action. It not only helps you fall asleep more easily, but it also enhances the quality of sleep. This means that you’re more likely to wake up feeling refreshed and ready to face the day. No more dragging yourself through the morning, fuelled by caffeine and sheer willpower. Withania helps you achieve the deep, restorative sleep that is essential for physical and mental recovery.   By incorporating Withania into your nightly routine, you can address the root causes of sleeplessness, stress and anxiety, rather than just masking the symptoms. This leads to more sustainable, long-term improvements in your sleep and overall well-being.   How You’ll Feel After Using Withania   Imagine waking up after a full night of deep, restful sleep. Your mind is clear, your energy levels are stable, and you feel ready to take on whatever the day throws at you. This is the transformation that Withania can bring into your life.   No longer will you feel trapped in that endless cycle of stress and sleeplessness. Instead, you’ll experience a sense of calm and balance that allows you to focus on what really matters. Whether it’s being more present with your family, performing better at work, or simply enjoying your life more, Withania can help you get there.   And it’s not just about feeling better physically. Withania can help lift the mental fog that often accompanies chronic stress and poor sleep. You’ll notice an improvement in your mood, a greater sense of emotional stability, and a newfound ability to handle stress with grace and resilience.   Withania offers a natural and effective way to break free from the grip of stress and sleeplessness. By addressing the root causes, it helps you reclaim your nights and restore your emotional balance. If you’re tired of feeling tired, if stress has become an unwelcome companion in your life, it might be time to consider Withania.   If you’re ready to explore the benefits of Withania for yourself, our Calm & Sleep Support is designed with your needs in mind. Take the first step towards better sleep and a calmer mind today.

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Passionflower: Herbs to Help You Sleep

Struggling to unwind at night? You're not alone. Many people find themselves battling stress long after the workday ends, making it hard to relax and get the restful sleep they need.   Stress doesn't just affect your mind; it also has a profound impact on your body, leading to restless nights and exhausted mornings.   If this sounds familiar, you're probably seeking a solution that can help you move away from this constant state of tension and fatigue. Enter Passionflower, a natural ally in your quest for better sleep and less stress.     What Is Passionflower?   Passionflower, or Passiflora incarnata, is a climbing vine native to the southeastern United States and Central and South America. Traditionally used by Native Americans as a calming remedy, it's now known worldwide for its potential to help manage stress and promote relaxation. The plant's aerial parts, including its flowers, leaves, and stems, are harvested and used in various forms, such as teas, tinctures, and supplements.   The active compounds in Passionflower are believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps reduce brain activity, promoting relaxation and making it easier to unwind. This makes Passionflower a popular choice for those looking to address issues like mild anxiety and sleep disturbances.   Passionflower is particularly effective for people who struggle to fall asleep due to anxiety and stress. In fact, when compared to Oxazepam, a benzodiazepine commonly prescribed for anxiety, passionflower had a similar result without the side effects.     Passionflower Benefits   When stress and anxiety start to interfere with your daily life, it can feel overwhelming. You're constantly on edge, finding it hard to relax, and as a result, your sleep suffers. Over time, this cycle of stress and poor sleep can lead to a range of health issues, both mental and physical. This is where passionflower comes into play.   Supports Relaxation: Passionflower is widely recognised for its calming effects and is well known to have mild natural sedative properties. Studies suggest that passionflower may help reduce symptoms of anxiety, making it easier for you to manage daily stresses without feeling overwhelmed. This is particularly beneficial if you're dealing with a busy lifestyle that leaves little room for relaxation.   Balances Mood: By promoting relaxation, Passionflower can also contribute to a more balanced mood. When your stress levels are under control, you're less likely to experience mood swings and more likely to feel emotionally stable. This can improve not only your mental health but also your relationships and overall quality of life.   Promotes Restful Sleep: One of the most well-known benefits of passionflower is its potential to improve sleep quality. If you've been struggling with restless nights, passionflower might be the key to getting the restful sleep you've been missing. Research suggests that passionflower can help shorten the time it takes to fall asleep, increase sleep duration, and improve overall sleep quality.     Passionflower for Sleep   If you're among the many who find it difficult to fall asleep or stay asleep, Passionflower might offer a natural solution. Stress and anxiety are often at the root of sleep disturbances, keeping your mind racing when it should be winding down. Passionflower's ability to calm the nervous system and promote relaxation makes it an ideal choice for those seeking to improve their sleep.   Shortens Sleep Latency: Sleep latency refers to the time it takes to fall asleep after getting into bed. Long sleep latency is often associated with high levels of stress and anxiety. Passionflower may help reduce this time, allowing you to fall asleep faster and start your journey to restfulness sooner.   Improves Sleep Quality: It's not just about falling asleep quickly; it's also about the quality of that sleep. Poor sleep quality can leave you feeling just as tired as if you hadn't slept at all. Passionflower has been shown to improve sleep quality, helping you wake up feeling more refreshed and ready to take on the day.   Reduces Night-Time Waking: Frequent waking during the night can be incredibly frustrating, disrupting your sleep cycle and leaving you feeling groggy the next day. Passionflower may help reduce these disruptions, allowing you to enjoy a more continuous, restful sleep.   By incorporating passionflower into your nightly routine, you're not only addressing the immediate problem of sleeplessness but also working towards a state of improved overall well-being. This herb offers a gentle yet effective way to help your body adapt to stress, so you can enjoy more peace and relaxation.   It’s frustrating to feel exhausted yet unable to sleep, to be tired but too stressed to relax. This constant cycle of tension and fatigue can take a toll on your mental and physical health, leaving you feeling drained and irritable. But by exploring natural solutions like Passionflower, you can begin to return to a calmer, more relaxed state.   Imagine moving from a place of frustration and exhaustion to a state of calm and restfulness. With better sleep, your days can start to feel more manageable, your mood can improve, and you can regain the energy and focus needed to enjoy life more fully.     Take the Next Step Towards Better Sleep   So, what stands out the most to you about passionflower? Is it the potential to finally get the restful sleep you’ve been craving, or the ability to manage your stress more effectively?    P.S. If you're curious to learn more about how passionflower can support your journey to better sleep and less stress, try our Calm & Sleep Support, featuring this beneficial herb. Your path to restfulness and calm might just start here.

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How to Choose The Best Sleep Supplement

Are you struggling with restless nights and feeling worn out during the day? You’re not alone. Many people find it hard to get the quality sleep they need, which can have a ripple effect on their entire life. From feeling irritable to struggling with focus at work, the lack of a good night's sleep can take a toll on both your mental and physical health. But the good news is, there are practical steps you can take to improve your sleep patterns, and understanding the role of sleep supplements can be a game-changer.   Top Rated Sleep Supplements If you're finding it hard to unwind at night, stress could be a significant factor. Stress triggers the release of cortisol, a hormone that can keep your body in a state of alertness, making it difficult to relax and fall asleep. The ongoing battle with stress can lead to a vicious cycle of poor sleep and increased anxiety, which only exacerbates the problem. But there’s hope on the horizon. Top-rated sleep supplements are designed to help manage the effects of stress on your body, promoting a sense of calm and relaxation. Supplements like chamomile, passionflower, saffron, withania (ashwagandha), magnesium and calcium have long been recognised for their calming properties. These natural ingredients work to soothe the nervous system, helping you transition from a state of stress to one of relaxation. Chamomile has been used for centuries as a natural remedy for sleep and relaxation. Research published in the Journal of Advanced Nursing found that chamomile can significantly improve sleep quality in individuals who experience poor sleep. Chamomile is known for its mild sedative effects, which are attributed to an antioxidant called apigenin.  Apigenin binds to receptors in the brain that help reduce anxiety and initiate sleep. By incorporating these top-rated sleep supplements into your nightly routine, you’re taking a proactive step towards better sleep. Similarly, several studies highlight the potential of passionflower in reducing anxiety and promoting sleep. By incorporating these top-rated sleep supplements into your nightly routine, you’re taking a proactive step towards better sleep.   Best Sleep Supplements When it comes to selecting the best sleep supplements, it’s important to consider what specifically you need help with. Do you find yourself waking up multiple times during the night, or is it falling asleep that’s the issue? Different supplements target different aspects of sleep, and understanding this can help you choose the most effective solution. One often overlooked supplement is calcium. While calcium is primarily known for its role in bone health, it also plays a crucial part in sleep regulation. Calcium helps the brain use the amino acid tryptophan to manufacture melatonin, the sleep-inducing hormone. Research indicates that calcium levels are higher in the body during the deepest levels of sleep, such as REM sleep. This suggests that calcium could be essential in helping you achieve deep, restful sleep. By ensuring your body has enough calcium, you’re not only supporting your bones but also promoting better sleep quality. This makes calcium a vital component in the best sleep supplements, particularly for those looking to enhance both their physical and sleep health.   Sleep Supplements In addition to taking the right sleep supplements, it’s essential to consider the role of lifestyle changes in improving your sleep quality. Stress reduction techniques, such as mindfulness and meditation, can significantly enhance the effectiveness of sleep supplements. A study published in The Lancet Psychiatry found that cognitive behavioural therapy for insomnia (CBT-I) is one of the most effective non-pharmacological treatments for improving sleep. When combined with sleep supplements, these techniques can help break the cycle of stress and poor sleep, leading to more restful nights. Consider creating a bedtime routine that incorporates calming activities, such as reading or taking a warm bath, alongside your supplement regimen. By setting the stage for sleep, you’re signalling to your body that it’s time to unwind, making it easier to fall asleep and stay asleep throughout the night. Moreover, consistency is key. Taking your sleep supplements at the same time each evening can help reinforce your body’s natural sleep-wake cycle. You don’t have to continue feeling drained and stressed out. Instead, you can take control of your sleep health, giving your body the chance to rest and recharge. Remember, the journey to better sleep is about more than just finding the right supplement, it’s about finding the right balance for you.   **P.S.** If you’re ready to take the next step towards restful nights, why not explore our range of sleep supplements? You’ll find products designed to help you unwind, relax, and finally get the sleep you deserve.

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Why Can’t I Sleep and What to Do About It

There are many reasons why some people struggle to sleep. Common contributors include high stress levels and excessive caffeine intake. External factors such as light and noise, as well as certain health conditions, can also disrupt rest. Hormonal change, including those linked to menopause or PMS, alongside alcohol consumption, jet lag, and shift work, further impact sleep quality. Stress can be triggered by a variety of factors, including hormonal fluctuations, physical disturbances, emotional challenges, and underlying health issues. When stress hormones such as cortisol increase, the HPA axis (hypothalamic-pituitary-adrenal axis) becomes activated. This activation can lead to night-time waking and poor sleep quality. Over time, chronic stress may contribute to long-term sleep difficulties. The relationship is bidirectional, as poor sleep itself can disrupt the HPA axis, leaving individuals more vulnerable to both physical and mental stress throughout the day. Menopause in particular, can significantly impair women’s sleep quality and is a common reason they seek medical support. Hormonal medications are often prescribed, but these can cause side effects such as headaches, nausea, and breast tenderness. For many women, these unwanted effects lead them to explore complementary therapies as alternative options for managing sleep disturbances.   Sleep Deprivation Sleep deprivation can occur when we are not getting enough sleep, or the quality of sleep is not sufficient. Some signs of sleep deprivation include fatigue, poor concentration, mood changes and daytime sleepiness.  Sleep deprivation can increase the risk of various health concerns including metabolic conditions like diabetes, obesity and cardiovascular disease.  Sleep deprivation can also impack women's hormonal health and worsen symptoms of PMS and menopause.      Sleep Paralysis Some people experience additional sleep disturbances such as sleep paralysis. Sleep paralysis is where we begin to regain consciousness while muscle atonia of rapid eye movement (REM) sleep is maintained. This can cause the experience of being unable to move or talk temporarily whilst falling asleep or when we are waking up. This can be quite uncomfortable and scary for people to experience.   Sleeping Tablets Doctors may prescribe sleeping tablets for people who struggle to fall asleep or stay asleep. These medications are usually recommended only for short-term relief. Sleeping tablets may have side effects such as dizziness, headaches and nausea. As well as loose stools and/or excessive grogginess/sleepiness on waking. Therefore many people look to alternative solutions and tools to improve their sleep. Use of sleeping medication may be associated with increased fall risk in elderly people. Other risks may include increased risk of motor vehicle accidents and worsening of some conditions such as restless leg syndrome. Sleeping medication use can cause a reduction in overall functioning and quality of life in some people.   Sleep Meditation Sleep meditation is a simple lifestyle practice that can better support rest. It may help people fall asleep more quickly, stay asleep for longer and enjoy deeper, higher quality sleep. As a safe, accessible and affordable tool, sleep meditation can be especially beneficial for those who struggle with ongoing sleep difficulties.   Sleep Music Sleep music can be another accessible lifestyle tool for people that can’t sleep. Sleep music has been shown to increase feelings of relaxation. It has also been shown to help reduce depressive symptoms associated with sleep deprivation, as well as improve sleep quality.   Herbs for Sleep   Withania has been shown to help improve both the quantity and quality of sleep. while also enhancing concentration and reducing anxiety. Withania is also known to reduce inflammation in the body and strengthen the immune system. Chamomile can help increase sleep quality in both the elderly and children. Chamomile helps to bring a sense of calmness and has a mild sedative effect by acting on  benzodiazepine receptors in the brain. Chamomile is also useful for other problems such as wound healing and digestive issues caused by stress. Passionflower has a sedative action. It has been shown to increase total sleep amount and slow wave sleep while reducing wakefulness. Passionflower may assist in increasing motivation, motor function and has also been observed to benefit memory loss and degenerative brain diseases in people with chronic sleep issues. This herb also assists in mood disorders such as anxiety and depression. Saffron has been shown to improve sleep onset, maintenance and duration in people with sleep difficulties, particularly when mild anxiety is also present. Saffron also has other health benefits such as helping to reduce mood changes and severity of menopausal symptoms or premenstrual syndrome (PMS). Valerian may help increase deep sleep and reduce anxiety, including anxiety associated with PMS. Valerian can also be helpful in reducing menopausal symptoms such as hot flushes. Hops may improve sleep by enhancing GABA activity and calming the central nervous system. Hops can increase oestrogen levels which may help reduce symptoms associated with low levels of oestrogen in menopause. These symptoms may include hot flushes, night sweats, poor sleep and fatigue. Hops is only recommended for short term use for women with high oestrogen levels. Zizyphus has sleep-inducing effects through the GABA pathway in the brain. Zizyphus has been shown to increase sleep quality in post-menopausal women. Zizyphus was shown to have minimal side effects, therefore can be considered as a valid option for post-menopausal women that suffer from sleep disturbances.   If you can’t sleep and you aren’t sure what you can do about it, there are various natural therapies that you can try. There are natural therapies to help assist you to have a better sleep. Whilst, sleeping tablets may be recommended to help treat sleep disturbances. They may come with unpleasant side effects for some people and therefore many people are looking to complementary therapies. Sleep meditation and sleep music can be incorporated into your daily routine. For promoting sleep and relaxation and are both safe and accessible for long term use. There are also other complementary therapies to help treat poor sleep. Such as specific herbal medicines that can enhance sleep and sleep deprivation symptoms. You may discuss with your healthcare provider to explore what works for you.

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How to Reduce PMS Naturally

PMS stands for premenstrual syndrome which can occur from ovulation until the first day of your next period. It is very common with over 90% of women experiencing the symptoms of premenstrual syndrome (PMS). Less than 5% of women may suffer from premenstrual dysphoric disorder (PMDD). This is a more severe form of PMS which interferes with daily life at home and at work or school.   PMS Symptoms Symptoms of PMS include bloating, irritability, sleep disturbances, clumsiness, sore breasts, food cravings and headaches. It is important to keep a diary of your symptoms so that you can rule out other disorders.   For example, if you discovered that you were irritable and/or anxious for most of your cycle, you may be suffering from depression or anxiety. These symptoms may become worse in the one to two weeks prior to your period. But addressing the underlying issue is more important in this case.  If you are over the age of 40 and are feeling more irritable than ever and suffering other symptoms, it’s possible that you may be entering perimenopause. Perimenopause is defined as the years in the lead up to menopause which may last for a decade or more.   PMS Diet & Lifestyle Changes As much as you might feel like eating a bar of chocolate when those PMS cravings strike, it is only going to make your symptoms worse. Try limiting yourself to two pieces of dark chocolate per day so that you aren’t depriving yourself.  Even better, have some sweet fruit on hand to snack on such as pineapple or berries. A yummy dessert that I love when I have a sweet craving after dinner, is half a banana or some raspberries topped with natural organic yoghurt and either sliced almonds or crushed peanuts – yum! If dairy is an issue for you, try coconut yoghurt. Try to snack on high protein snacks such as nuts during the day to curb those sweet cravings. Here is an ideal diet for PMS: Breakfast: Protein shake with rice or almond milk, handful of frozen berries and frozen mango. Snack: Handful of nuts (I love walnuts and tamari-roasted almonds). Lunch: Salad topped with haloumi or meat, avocado, pumpkin and sunflower seeds with a balsamic dressing. Snack: 2 squares of very dark chocolate and a cup of herbal tea. Dinner: Organic meat or tofu with half a plate of vegetables and brown rice. Dessert: A cup of warm milk or the dessert I mentioned above.   Natural Treatments for PMS Treatment of PMS is multi-factorial due to multiple symptoms as a result of complex interactions between organs. This includes the brain, liver and endocrine organs, neurotransmitters and hormones.  Complementary medicine practitioners will treat the body holistically. They aim to minimise symptoms via nutritional, herbal, diet and lifestyle treatments. As well as other treatments specific to their modality (such as acupuncture). The therapeutic goal is to treat the underlying issues as well as symptoms. This may include regulating hormones, improving liver and bowel function, stabilising mood, relief of fluid retention, headaches and breast pain and improvement of sleep and stress response.   Nutrients for PMS Zinc Zinc is the most important mineral when it comes to the reproductive system, hormones and neurotransmitter function. Involved in over 300 enzyme reactions, you can see how your body can fall into a state of dis-ease when you’re deficient. A common issue with sufferers of PMS is high oestrogen levels. Where there is high oestrogen, there is usually high copper, a mineral that antagonises zinc (and vice versa). High copper levels can cause issues such as anxiety, depression and insomnia.  So it’s hardly surprising that women who suffer from PMS can suffer from these symptoms in the luteal phase of their cycle when oestrogen levels are high.  Progesterone, a calming hormone, should also be high at this stage of the cycle, reaching a peak 7 days after ovulation. Zinc is an essential mineral in the production of the sex hormones oestrogen, progesterone and testosterone. It is also needed for the production of calming neurotransmitters such as serotonin. In my clinic, I found most people to be deficient in zinc and many women had high copper levels.  Although the recommended daily intake of zinc is only 8mg. I found that most women needed a much higher dose than this. Especially if there were trying to conceive.  If you have high copper, the best way of reducing it is to take high doses of zinc. Under the guidance of your health practitioner, with regular blood testing to monitor it.   Vitamin B6 Vitamin B6 has been found to be beneficial for PMS in clinical trials. This is likely due to its positive effect on the neurotransmitter’s serotonin, epinephrine, histamine, dopamine and taurine. Zinc citrate is a well-absorbed form of zinc. It should be found in high quality multi-vitamins along with vitamin B6 in its active form, pyridoxal-5-phosphate.   Calcium and Magnesium Calcium and magnesium are two calming minerals that have demonstrated positive effects on PMS in several clinical trials. It is recommended to have 1200 to 1600mg of calcium daily to reduce PMS. Although bear in mind that when taken as a supplement, only 500mg is absorbed in one hit). Natural medicine practitioners often recommend these minerals be taken in a 2:1 ratio, i.e. 500mg of calcium to 250mg magnesium.   Herbal Medicine for PMS Chaste Tree is probably the most well studied herb for the treatment of PMS and other gynaecologic disorders.  Chaste Tree is otherwise known as Vitex agnus-castus. It has been shown to “reduce levels of FSH and increase LH resulting in decreased oestrogen and increased progesterone”.  According to Romm (2014) “one proposed mechanism of action is that this herb causes a decrease in prolactin, which leads to a reversal of LH suppression allowing full development of the corpus luteum, increasing progesterone levels and reducing symptoms of PMS”. This is also the reason why many practitioners prescribe Chaste Tree to support progesterone levels in women who are struggling to conceive. As well as women who have had recurrent miscarriages. However, a herbalist will create a holistic treatment rather than just focusing on hormones.  Affron® is a patented form of Saffron. A delicious herb when added to food, it has also been clinically trialled for PMS. This herb is also fantastic for mild anxiety and sleeplessness. In fact, I take this herb myself for the symptoms of perimenopause and have found it to be brilliant at reducing irritability and helping me to sleep.   Oestrogen Dominance Oestrogen dominance is common with PMS. This is either where oestrogen levels are too high or where oestrogen is too high in relation to progesterone. A blood test on day 2 or 3 of your cycle should ideally be between 150-300 pmol/L. Broccoli is infamous for its ability to process oestrogen via healthy pathways in the body. I recommend eating organic broccoli and other cruciferous vegetables daily, especially in the last half of your cycle. My other favourite herbs for supporting oestrogen metabolism are Chaste Tree, Grape seed, Pomegranate and Rosemary. In clinical practice, I found that a daily dose of 3gms of Chaste Tree usually helped to lower oestradiol levels within 3 months. Alongside dietary and lifestyle changes.    The Liver Processes Hormones After cleaning up the diet and getting rid of bad habits. A herbalist will look at how well the liver is functioning as that is the organ that processes hormones. Bupleurum is a liver herb that has a reputation in Chinese medicine to ease anger and irritability. For most women, these are probably the most disturbing symptoms of PMS and the main reason for seeking treatment.  One of the most common physical symptoms is fluid retention and bloating. The best herb I have come across that reduces fluid retention while sustaining potassium levels is dandelion leaf. As a liver herb, dandelion leaf can also act as a mild laxative which is helpful for women who suffer from constipation in the premenstrual period. Acne breakouts prior to your period are common and one of my favourite herbs for this is Burdock. Known as a blood cleanser, this beautiful herb will help to keep your bowels regular while keeping your skin clear.  When it comes to processing hormones, Schisandra is my favourite liver herb as it enhances both phase I and II detoxification of the liver. It is traditionally prescribed in Western herbal medicine for liver support as well as improving physical and mental performance and concentration. You will find all of the above herbs in our new Detox & Liver Support.     Conclusion When it comes to PMS, it’s not as easy as taking one remedy as a cure-all. Women require a holistic treatment plan, treating the underlying conditions and the specific symptoms that she presents with. Talking to your natural medicine practitioner is a great place to start. In the meantime you may want to try the following combination as a PMS/Perimenopause Power Pack: Female Balance - take one capsule in the morning before breakfast. If you have high oestradiol levels on day 2 or 3 of your cycle, take two capsules. Detox & Liver Support taken at night after dinner alongside Bone & Muscle Support. Calm & Sleep Support taken one hour before bed.

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Top 10 Tips to Reduce Stress

We can be pretty certain that in recent times, people have experienced stress in a way they may never have experienced it before. Stress is certainly something that I’m familiar with myself. As a single mum of 2 kids, I have juggled full time study to earn a degree and 2 diplomas, while also starting two businesses. My journey wasn't without challenges, and I had to develop coping mechanisms to move through them. For me, it came down to a choice: allow my nervous system to remain under strain or take steps to regulate it. I chose regulation.   Here are some of my top tips for coping with stress: Be mindful Every thought has a corresponding physiological response. Positive thoughts may equal less stress. It is important to be curious and explore your way of reacting and thinking about everyday situations. How we choose to react and think everyday is really important. How we think can put us into a resting state, or it can put us in a stressed state. It is important that you start to become more aware of this. Write down and journal about how you react and where your mind goes in everyday stressful situations. I would also recommend considering seeing a psychologist. This can be very helpful at understanding why you feel and think in certain ways each day. A psychologist can help you explore any past traumas that have shaped your brain into thinking in certain ways/feeling. It can help to explore any themes in your life that need to be processed in order to move forward. It can help you to be able to integrate tools and awareness into everyday life. This may help to prevent your nervous system and body going into fight or flight.   Exercise Exercise can help improve your sleep and help release endorphins when you are feeling stressed.   Breathe It is essential to breathe properly. Breathe into your abdomen instead of your chest and count to 6 on the out breath to slow your breathing down.   Meditate Meditation is a great regulation tool. You could find a meditation app you enjoy and meditate for at least 5 minutes every day.   Laugh It's important not to take life too seriously. Self-regulation doesn't always have to be structured, sometimes it's as simple as watching a comedy, sharing laughter with friends, or enjoying quality time with your family. These moments of joy can be powerful in restoring balance and easing stress.   Eat well Adequate protein, carbohydrates and fats are essential for healthy neurotransmitter function. It's simple, yet effective - stick to 5+ veggies and 2 pieces of fruit for a healthy mind, body and soul.   Ensure an adequate intake of vitamins B, C and D When a person is stressed, the adrenal glands require higher levels of vitamins B5 and C in particular. Vitamin D also helps to manage mood. Increase intake of calcium, magnesium and zinc and avoid copper Having a hot cup of milk to relax isn’t just an old wives tale it’s a good idea! Calcium and magnesium are relaxing minerals and when taken at night may help you to drift off to sleep. It's worth noting that not all supplements are equal. Calcium citrate and magnesium citrate are well-absorbed, high-quality forms of these minerals, both included in our Bone & Muscle Support formula. High quality forms of magnesium include magnesium citrate and magnesium amino acid chelate. A therapeutic dose of calcium is 500mg of elemental calcium.  Make sure you check the label for the word elemental, it's the amount that is actually in the supplement. Your body can't absorb more than 500mg of calcium at one time. If your health practitioner has advised you need to supplement with more than this, you should split up the dose.  It is important that calcium supplements contain vitamin K2. Vitamin K2 can help direct calcium into bones and out of the arteries which helps to reduce cardiovascular risk. Zinc is required to make serotonin, a neurotransmitter that is depleted under long term stress. High copper levels are associated with heightened anxiety.  Ask your naturopath or nutritionist to check your zinc and copper levels.    Sleep well Sleep is so important for our mental health and wellbeing so 7-8 hours a night is a priority. Invest in blackout curtains, keep a window open at night for ventilation and read a book before bed. Rather than a screen and keep the lights low for a few hours before bed to promote the production of melatonin. Go to bed and get up at the same time each day.   Buy more time If you never seem to have enough time, start outsourcing the mundane tasks that zap your time and energy. Consider getting a cleaner to do your housework or a tutor to help your kids with their homework, if the budget permits. Other ways to buy more time might include finding kids in your neighbourhood who want to earn some pocket money. You could ask them to do your gardening, wash the car and do any other task you don’t enjoy.   Final thoughts By weaving even a few of these tips for stress into your daily routine, you can calm your mind, strengthen your resilience, and create more balance in the face of everyday stress. Small changes each day can make a big difference, helping you feel calmer, stronger, and more in control of stress.

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Benefits of Vitamin B6 and Zinc in Managing Premenstrual Syndrome (PMS)

Dealing with Premenstrual Syndrome (PMS) can feel overwhelming due to its wide range of physical and emotional symptoms.   Many women seek effective strategies to manage these symptoms, with dietary supplements being a popular approach. Among these, Vitamin B6 and zinc are often recommended.   But what roles do these nutrients play in managing PMS, and are there potential risks involved? Let’s delve into how Vitamin B6 and Zinc can help and answer some common questions about how they work.   Understanding the Role of Supplements in Managing PMS: Supplements can play a crucial role in managing PMS by addressing nutritional deficiencies that may exacerbate symptoms. Among these, Vitamin B6 and Zinc are notable for their beneficial effects on both the physical and emotional aspects of PMS.   The Role of Vitamin B6 in PMS: Vitamin B6 is vital for the production of neurotransmitters such as serotonin and dopamine, which regulate mood and stress levels. It has been shown to alleviate symptoms of PMS including mood swings, irritability, and depression. The vitamin works by enhancing the brain's ability to cope with stress and by potentially regulating hormonal fluctuations that occur during the menstrual cycle.   Vitamin B6 and Mood: Many women report increased anxiety as part of their PMS symptoms. Vitamin B6 has been shown to help reduce mild anxiety associated with PMS. This is attributed to its role in enhancing the synthesis of GABA, a neurotransmitter that calms neural activity in the brain.   Effective Remedies for PMS: A comprehensive approach to managing PMS includes both lifestyle changes and dietary adjustments. Regular exercise, adequate sleep, and a balanced diet are crucial. Supplements like Vitamin B6 and Zinc can be part of this holistic approach. They work best when combined with a diet rich in fruits, vegetables, and whole grains, which themselves help mitigate PMS symptoms.   Zinc’s Role in Managing PMS: Zinc plays a critical role in hormonal balance and release, immune function, and cellular metabolism, all of which can influence PMS symptoms.   It helps regulate the menstrual cycle and is essential in the production of progesterone, a hormone that can mitigate PMS symptoms. This is why we include zinc in our Female Balance.   Zinc contributes to the synthesis of neurotransmitters like serotonin, which helps regulate mood and emotional well-being. Ensuring adequate zinc intake through diet or supplements can be a key strategy in alleviating PMS symptoms and promoting overall hormonal health.   Zinc can be found in a variety of foods and supplements, making it accessible for those looking to increase their intake. Rich dietary sources of zinc include meats such as beef, lamb, and poultry, as well as seafood like oysters, which are particularly high in this mineral. For vegetarians or those looking to diversify their sources, beans, nuts, whole grains, and dairy products also provide substantial amounts of zinc.   Additionally, zinc supplements are available in various forms, and zinc citrate dihydrate is a form which is well absorbed by the body and well tolerated. This may be useful for those struggling to get zinc into their diet from food alone. You can find this in our Female Balance – a daily dose (2 caps) contains 50mg of zinc.   Vitamin B6 and Zinc offer promising benefits for those struggling with PMS, addressing both the physical pain and emotional fluctuations that characterise this condition.   However, it’s crucial to use these supplements correctly to avoid potential side effects. Always read the label and follow the directions for use.     FAQs: Can taking Vitamin B6 and Zinc together help with PMS? Yes, taking these supplements together can be beneficial as they both contribute to hormonal balance and improved mental health, making them effective for managing a range of PMS symptoms.   Are there food sources of Vitamin B6 and Zinc? Absolutely! Vitamin B6 can be found in foods like bananas, spinach, and salmon, while Zinc is abundant in meat, shellfish, and legumes. Incorporating these foods into your diet can help boost your intake of these nutrients. The recommended daily amount of Vitamin B6 for adult women is about 1.3 to 1.5 mg, and for Zinc, it’s 8 mg. Dosages can vary based on individual health needs, so it’s best to consult with a healthcare provider.   If you've found these tips helpful, or if you have questions or suggestions, please feel free to reach out to us. We will continue to explore effective ways to manage PMS and promote women's health, to help bring balance wherever we can.

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Relief for PMS: Exploring the Benefits of Vitex Agnus Castus and Saffron

Premenstrual syndrome (PMS) is a common ailment that affects many women, leading to a variety of physical and emotional symptoms. While there are many ways to manage these PMS symptoms, including lifestyle changes and medications, an increasing number of women are turning to other remedies. Among these, Vitex Agnus Castus (often simply called Vitex) and Crocus sativus stigmas (otherwise known as Saffron) have shown promising results in the world of PMS. This blog explores how these herbs work and their potential for providing relief.   Understanding PMS and Its Impact: PMS involves symptoms that can disrupt daily life, ranging from mood swings and irritability to physical discomfort such as bloating and cramps. These symptoms typically occur in the luteal phase of the menstrual cycle (from about day 14 to day 28 of your cycle) and can vary greatly in severity.   Vitex Agnus Castus: Nature’s Solution for Hormonal Balance What is Vitex Agnus Castus? Vitex, also known as Chaste Tree, is a herb that has been used for centuries to treat various health issues, particularly those related to the female reproductive system. It is native to the Mediterranean region but is now widely available as a dietary supplement.   How Does Vitex Work? Vitex works by influencing the hypothalamus and pituitary glands, which helps in regulating and balancing hormones related to the menstrual cycle. Specifically, it may help increase the production of luteinising hormone, promote progesterone production, and slightly reduce the release of follicle-stimulating hormone, which together, may help balance premenstrual symptoms.   Research on Vitex: Research has demonstrated that Vitex can be effective in reducing symptoms of PMS. A review of various trials found that women who took Vitex reported improvement in mood and psychological symptoms of PMS.   Saffron: A Spice for Emotional and Physical Well-being What is Saffron? Saffron, often cited as the world's most expensive spice, is derived from the stigmas of the Crocus sativus flower. It has a long history in traditional medicine for its mood and sleep enhancing properties.   Saffron’s Role in Managing PMS and Menopausal Symptoms: Recent studies have highlighted Saffron's potential in treating mood and psychological symptoms of PMS and menopause. Its primary active components, crocin and safranal, are believed to influence serotonin metabolism, which can help alleviate depression and mood swings associated with PMS.   Integrating Vitex and Saffron into Your Routine: Our products, Female Balance and Calm & Sleep Support were designed to be taken together.  Integrating them into your lifestyle will provide therapeutic amounts of both vitex and saffron, providing a promising alternative to managing PMS symptoms Clinical trials using the patented form of saffron, Safr'Inside®  show 30mg daily for 4 weeks significantly improved mood and reduced tension, anger, depression, fatigue, and confusion. Vitex Agnus Castus and Saffron offer promising alternatives for managing PMS symptoms. By supporting hormonal balance and enhancing emotional wellbeing, these herbs can help many women achieve better quality of life during their premenstrual phase. However, as with any treatment, effectiveness can vary based on individual factors, so it’s beneficial to approach these remedies as part of a broader health management strategy.   If you have any questions about these tips, we are always happy to help! Contact us today so we can help support you on your hormonal journey.

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