Nothing clouds your thoughts, changes your personality, and ages you faster than sleep deprevation. Sleep is truly THE most powerful health rejuvenator and costs nothing. Yet  many people often tell me that they would pay anything to experience that “sweet sleep” that is deep, recuperative, and refreshing. The importance of sleep is well documented and is underlined by the growing number of sleep disorder clinics sprouting up all over the country. Why is it that most people never consider the possibility that sleep deprivation is at the root of many of their symptoms? The possibility seems to elude even the best of diagnosticians. To illustrate, you first need to know just how important sleep is to your physical and emotional well being. Your body requires around 30% of your day to be spent in sleep. Just one night of poor sleep can have an impact on your physical and emotional health even several days later.

Most of the causes of poor sleep are the result of stress. And as you know, stress can come in many forms.It may be due to the physical stress of chronic pain, the hormonal fluctuations of menopause, worry over finances, the emotional pain of divorce, the depression and grief that come when a loved one is lost, and so much more. Life can be overwhelming and the very thing that is needed  to restore us seems to elude  us…that is deep , restful, sleep. It is during times of stress that our nervous systems are overworked and undernourished.  Decreasing stress is easier said than done. But the good news is that increasing nutritional support to the body to compensate for the stress can be very effective in overcoming  the sleep deprivation that saps your joy, strength, and immunity.

The following are substances found in nature that may help you to sleep deep, thereby helping your body to repair, regenerate, and rejuvenate safely and effectively without the  fear of side effects or addiction:

1. Valerian root   helps anxiety related sleep disorders.
2. Melatonin is an antioxidant hormone. Studies show that a nightly melatonin supplement boosts the performance during sleep of immune systems compromised by age, drugs, or stress. It helps to keep us in rhythm with the day and the seasons. It plays a large role in reducing sleep disorders.
3. Passionflower helps to relax the mind and muscles. A non drowsy sleep aid, it is antispasmodic and sedative.
4. Magnesium in a chelated form for better absorption, counteracts stress and is a critical mineral for good nerve, muscle function,and so much more It is a VERY important mineral to consider for restful sleep!

**** Do not combine any of these natural substances with prescription sleep medications. Check with your health care provider.

Tomorrow , I will discuss more about how to stop the “circle of strife” and get on with your life!

I wish you pleasant dreams~  Janet Maccaro Phd, C.N.C.

We now know that heart disease kills more women than any other illness, including cancer. Finally, research has found that there are very real differences between men and women concerning heart health. In the past, guidelines for heart health came from studies that were done predominately on men. Unfortunately for us women, many of us were diagnosed too late or even misdiagnosed with maladies such as anxiety or other stress related syndromes.

On a positive note, as women, we are fortunate to be “insured” so to speak in our younger years by our body’s own estrogen production~ but there is a downside. As we approach our menopausal years and estrogen levels decline, our protection is no longer there and we fall victim to the same risk factors as our male counterparts.

The following list is a quick way to access your risk. To be forewarned is to be forearmed when it comes to your cardiovascular future……..

1) Over age 65

2) A grandparent or sibling had a heart attack before age 60

3) You are more than 20% over your ideal body weight

4) You have high cholesterol (over 200)

5) You have high tryglycerides (150 or higher)

6) You have high blood pressure

7) Natural or surgical menopause before age 45

You smoke

9) You have diabetes

10) You do not exercise

11) You are under stress

12) Low HDL level (35 or lower)

13) You have high LDL levels (130 or higher)

14) You have an “apple” shape (carry your weight around your middle)

Heart attack symptoms are different in women….Take heart!

1) Vertigo, lightheadedness, dizziness

2) Nausea, vomiting

3) Shortness of breath

4) Indigestion

5) Tightness in your throat

6) Pressure, pain, back or chest discomfort

7) Tingling or pain in the jaw, elbow, or left arm.

Profound fatigue

9) Unusual sweating

There are nutrients form the world of natural medicine that have been shown to boost heart health. In addition, dietary changes can be more effective than many medications in preventing heart attack recurrence.

Follow a Mediterranean diet

• Use olive oil or canola oil in cooking
• Eat fresh fruit daily
• Eliminate red meats and choose poultry or fish instead
• Add heart health garlic and onions to the dishes your prepare

The following supplements have been shown to positively impact heart health:

• Fiber
• Omega 3 fatty acids
• B Vitamins
• Digestive enzymes
• CoQ10
• L- Carnitine

Last but certainly not least ……… You MUST reduce stress!

• Breathe DEEPLY!
• Practice forgiveness
• Exercise
• Meditate or pray
• Confide in a friend
• Have regular massages

When stress is ignored, it can escalate to distress. A woman who is distressed is headed for burnout and total exhaustion. Stress is your body’s signal telling you that your life needs attention. It is a red flag signaling that you need to acknowledge your limitations, make a decision, meet a need, or take time out to rest!

Stress, when not addressed, makes a woman more vulnerable to emotional and physical illness, such as anxiety, depression, and even heart attack.

According to a research study conducted in 1994, more than a quarter million working women surveyed said that their primary concern was the difficulty they had balancing work and family. Half of those women stated that “too much stress” was a serious problem for them. The study showed that women were more likely than men to report stress, and they reacted to a wider range of stressors. These same women were studied again in 2000 and 2001, and it was discovered that those who suffered high stress in 1994 and 1995 had higher odds of developing a number of chronic conditions by 2000 or 2001.

To start YOUR healing process, you must first identify the causes of your stress and the effects it has on your body, mind , and spirit. If there are situations in your life that are stressing you that are unchangeable, then you must learn to stop spending so much of your emotional energy on the situation and begin to focus on areas for which you can find solutions.

To balance your life, you must develop a balanced lifestyle that includes friends, family, work, play, love, time for self, and time for spiritual growth. A well rounded life ~ one balanced physically, emotionally, and spiritually~ leads to a greater sense of well-being. Every woman is different. What stresses your friend Jane may not stress you . It is all in how you perceive things. Remember, stressors can be caused by external pressures, such as feeling that you must compete or that you are not good enough or that caring for your own needs is selfish. The truth is that in order to life a balanced life, you must not neglect yourself as you try to meet everyone else’s needs, both at home and at work. In other words, pay yourself first , before you pay anyone else !

The following symptoms are indicators that will alert you to the fact that stress may be ruining your quality of life:

Headaches

Muscle tension

Anger

Irritability

Anxiety

Sleeplessness

Indigestion

Burnout

High Blood Pressure

Lack of Appetite

Inability to Concentrate

Depression

Decreased Sexual Interest

In addition, there are certain personality traits that are found in highly stressed individuals:

Tendency to Overreact

Perfectionist

Inner Nervousness

Emotionally Sensitive

Guilt Ridden

Extremely Analytical

Obsessive thinker

Worry about health

problems

High expectations

Inability to make decisions

Once you have taken inventory of your life, you can begin to develop a plan of attack for dealing with and getting rid of some of the stress in your life. First of all, say no to added demands on your personal time. Next, be more flexible, and forget about being perfect! Just do your best.

Make fun and relaxation a part of your daily and long term plans. Value yourself and what you do. Get outside help for household responsibilities if needed. Focus on your accomplishments, and do not dwell on your shortcomings.

Take care of YOU! Invest in your health. Exercise to release anger. Don’t take life too seriously; laugh often! Establish networks of support, friendship, and cooperation in your community. Delegate responsibilities to others. Take time to organize your home and workplace, and keep track of events, due dates, and commitments.

In this article, I have primarily discussed the mental aspects of stress. Again, stress is not stress, unless you perceive it as stress. It is how you react and act that will determine if it will be detrimental to your health. When you realize that stress can drive up blood pressure, increase your risk for stroke, raise cortisol levels, change your body composition, increase your risk for degenerative disease, and rob you of energy and zest for life, you must become proactive in terms of turning your life around!

Life is meant to be lived with vibrancy, productivity, and creative expression. Stress is a great robber of health and of living life to the fullest!

As I always say…………”Less stress means more success!

Be well!