Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
How to Overcome Gastritis
Hey guys, Axe here, of NaturalMedicine and founder of draxe . In this tutorial I'm going to teach you the four stepsto overcome gastritis for good and I'm going to teach you the gastritis diet and the bestnatural treatments for gastritis. Now, gastritis is an issue where you gettingerosion of your stomach lining. When that occurs that can actually lead to more severecomplications down the road, even stomach cancer, so this is something you're goingto want to make these changes immediately. In this tutorial I'm going to go through theexact diet, the exact supplements, some lifestyle tips and things you must avoid to overcomegastritis.
Gastritis often times can be linked or earlysigns can be constant indigestion, sometimes acid reflex or GERD and it is different thana stomach ulcer. Stomach ulcers tends to also affect the small intestine, sometimes theesophagus, where we know gastritis is mostly localized to just the stomach. Here's whatwe need to do in order to start to repair and heal that stomach lining where the erosionand that damage is taking place. The first thing you want to do is make somebig changes in your diet. I want to talk about the best foods you can start eating todayin order to overcome gastritis. Now with gastritis, the thing you want to do is not overeat firstoff. You want to be easy on your system. Think
about this, when you're overeating it's reallyjust too much for your stomach to handle. If you give your stomach small things at atime or smaller meals it's going to be much easier on it. The other tip, and this may surprise you,you do not want to drink water during your meals. You want to drink lots of water betweenyour meals but drinking water during your meal, a lot of water, can actually water downyour stomach acid and make gastritis worse. So again, do not drink a lot of water withyour meal. If you do the best thing is a little bit of Pellegrino. Just a little bit of mineralwater or a little bit of broth to sip during
your meal. A little water is fine but you just don'twant a lot. You want to drink most of your fluids, really load up on those between meals.You want to get a lot of water during your day but not during your meals, between a mealis ideal. Here are some of the best foods for healinggastritis. Number one is bone broth. If you're not getting bone broth on a regular basis,drinking good chicken soup. Chicken bone broth soup is fantastic. Also you can buy bone brothprotein powder. Bone broth contains proline, glutamine, glycine. That all can help repairyour stomach lining as well as your intestinal
lining so get bone broth on a regular basisfor that reason. Next super food is fennel. Fennel actuallyhas a really good form of fiber and fennel and both licorice actually are very soothingto the digestive tract. That's a great food to do. Aloe vera and aloe vera juice are,again, very soothing to the stomach. They've been shown to help heal ulcers. So again aloevera juice is another great thing. In terms of food in general, cooked vegetables.You don't want to do raw vegetables. You don't want to do a lot of hard raw vegetables. Cookedare the best. So again, some cooked vegetables like some cooked carrots and cauliflower orspinach and kale are fantastic.
The other foods that are great are cabbage.Actually cabbage or even sauerkraut juice contains a form of sulfur that's been shownto heal ulcers but also be great for gastritis. So eating cabbage on a regular basis, oneof the top super foods for healing gastritis and then the herb ginger. You can make ginger tea and just sip on gingertea throughout the day is going to be very good for that stomach lining or here's recipeidea. Get some ginger powder, add it to some aloe vera juice and sip on that throughoutthe day is going to be very, very good for you in healing your gut lining on a regularbasis. So that's one of the things you can
How to Naturally Cure Acid Reflux
Hey guys, Axe here from Draxe , of functional medicine and nutritionist. In this tutorial I'm going to talk about how tonaturally cure acid reflux and acid reflux or heartburn or indigestion. These are issuesthat millions upon millions of people struggle with on a regular basis. In this tutorial I'llgo through the exact acid reflux diet, the best supplements for acid reflux along withthe lifestyle changes you need to make in order to help overcome acid reflux for good.This is something that I've helped thousands of patients overcome in my years of practice. So step number one, let's talk about whatcauses and triggers acid reflux. Typically
it's an enzyme deficiency, if you're not gettingenough enzymes in your diet, that's a one big issue along with if your stomach. ifthe acid is imbalanced in your stomach. Typically it's caused from low stomach acid, so yourstomach is not producing enough acid and not enough enzymes being produced in your body.So again, lack of acid, lack of enzymes, that's what's causing your acid reflux. So in orderto address that, we need to do a few things. Number one we got to change your diet andthere are a few things that trigger acid reflux. Consuming citrus fruits, tomatoes, chocolateand carbonated beverages like soda, those can trigger acid reflux along with consumingtoo many grain products and hydrogenated oils.
Those are the first foods you want to actuallyremove from your diet. Then what you want to do is start replacing those with foodsthat are high in enzymes and foods that are easy to digest. Doing vegetables, doing mostforms of fruits, doing organic meats, doing bone broth. Consuming foods that are easyto digest, that's where you want to start in terms of diet is getting those into yourdiet. So again, organic meat products, fruits and vegetables are a great place to startwhen you're replacing those foods in your diet. The next step to overcome acid reflux is youhave to start using certain supplements. And
the best supplements that can help you aretaking a digestive enzyme supplement, two caps with meals of digestive enzymes alongwith taking something called HCL with pepsin. That's hydrochloric acid with pepsin and whatyou'll do with hydrochloric acid is you'll take one capsule and you'll only take thiswhen you consume meat or a form of protein and see if you get a warm feeling in yourstomach. And then eventually you'll go to two caps into three, but hydrochloric acidis the acid your stomach produces that helps to break down food, so actually getting moreof that acid will help you with digestion. But really digestive enzymes are the firstplace to start.
If the enzymes help all the way, you don'tneed to do hydrochloric acid but if that still isn't enough then you can add in those inas well. The third step is lifestyle; you really need to eat less at your meals. Sooftentimes, acid reflux is caused from stuffing yourself, eating too much, eating too fast.So eating too much, eating too fast is a major cause of acid reflux. And step number fourto naturally cure acid reflux, is to start using apple cider vinegar. This is the numberone natural cure or home remedy is apple cider vinegar and what you'll do is take one numbertablespoon in a small amount of water and drink that before your meal. About ten minutesbefore your meal and apple cider vinegar contains
probiotics enzymes and certain acids likeacidic acid which actually helps you digest your food. So this apple cider vinegar is the numberone natural remedy for acid reflux that you'll want to start using. And you want to makesure that when you're buying apple cider vinegar that it has some of the cloudiness you cansee there on the bottom. It's called the mother in it, you can see there it says organic,raw and filtered with the mother. This is what you'll want to start getting and of allthe things, this is the most beneficial thing you can do to naturally overcome and healacid reflux is start doing one tablespoon