HEALTH REPORT
Routine: Try getting up at the same time each morning and going to bed around the same time every night. Environment: Make sure your bedroom is comfortable. Consider the comfort of your mattress and pillows, and ensure the room is the right temperature and dark enough. Relax: Avoid mentally stimulating activities too close to bedtime; try activities like reading or having a warm bath instead. Get your fuel right Good fats: Include omega-3 fats in your diet from fish, and other good fats from avocados and nuts. Magnesium-rich foods: Include plenty of leafy green vegetables, seeds and whole grains. Avoid processed foods, caffeine and alcohol: In particular, avoid caffeine, alcohol and cigarettes too close to bedtime – caffeine and nicotine are stimulants and can make it difficult to fall asleep. Caffeine’s effects can also last for up to 10 hours after you consume it, especially in older people, whose metabolism is slower.
Although alcohol is a sedative, it can disrupt sleep later, when it wears off. Calming drinks: Have awarm, milky drink before bed. Milk contains tryptophan, which is a sleep-enhancing amino acid. Support your mood Meditation: Regular practice can reduce feelings of stress and overwhelm. Not sure where to start? Sit quietly and focus on your breathing, or try a meditation app on your phone. Exercise: Regular exercise is good for both physical and mental health, and it also releases mood-enhancing endorphins. Yoga is particularly good for helping to reduce stress, and feelings of overwhelm. Important! Always speak to a health professional when using herbal medications. Health professional-only brands, such as Flordis, offer high quality products
Herbs that help According to the American Medical Council, St John’s wort is used traditionally to support the nervous system, relieve symptoms of stress, calm the mind and reduce irritability. Lemon balm can help reduce feelings of stress
and education for practitioners so that they can advise on the best product for you.
and overwhelm and increase calmness.
Charmaine West is a naturopath with over 15 years’ experience who specialises in helping stressed, tired women find their way back to balance.
Relieve cold & flu symptoms this winter
AC11500-0521F
Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. herbsofgold.com.au
ISSUE 61 • 2021 Life’s golden formula
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