Sleep is essential not just for day-to-day alertness and energy, but for long-term health of the brain and body as well. Short-term lack of sleep often causes daytime sleepiness and fatigue, slowed thinking and reaction times, poor memory and attention span, fatigue, more volatile moods with feelings of stress, anxiety, sadness, and irritability. For people who are driving or operating machinery this can be quite dangerous. For people that need to concentrate at work or school, lack of sleep can dramatically reduce productivity and performance.

The body goes into repair mode during deep sleep. The cells clean out waste and repair damage, the liver and kidneys catch up on their detoxification processes, and the digestive system performs several sweeping waves that move bacteria and food residue down the tube. The brain and nervous system also perform these intense clean out and repair activities during deep sleep. During sleep your blood pressure goes down, giving the cardiovascular system a break from its daytime high-pressure state.

We know a lot about the health benefits of sleep, the health risks of not sleeping, the amount of sleep we need, and the amount of sleep Americans are not getting. What we don’t understand well is how sleep actually works. We really don’t know what flips the switch that takes us from conscious to unconscious. We do know certain things that prevent this transition, including stress, anxiety, pain, apnea, allergies or other issues that limit our airway, blood sugar, full spectrum or blue light exposure, high EMF exposure, chronic or acute inflammation, and hormone imbalances (just to name a few).
 

How much sleep do I need?

Babies need 12-17 hours
Children need 10-14 hours
Teens need 8-10 hours
Adults need 7-9 hours
 

Insomnia and sleep deprivation

In the U.S., 70% of adults report insufficient sleep at least one night per month, and 11% report insufficient sleep every night. The CDC estimates that as many as one in three adults don’t get enough sleep. Recent studies have shown that Americans got even less sleep during the pandemic, despite being stuck at home.

There are two main categories of inadequate sleep, or sleep deficiency: insomnia and sleep deprivation.

While there is considerable overlap between these, the root causes are different. Sleep deprivation is defined as inadequate time allocated for sleep either due to obligations or lifestyle choices. Insomnia is the inability to sleep despite having enough time set aside for sleep.

Long-term lack of sleep has been associated with hypertension, heart attack, stroke, obesity, diabetes, depression, anxiety, decreased brain function, memory loss, dementia, weakened immune system, hormone imbalance, and lower fertility rates.
 

What can I do to get more sleep?

Sleep hygiene is essential whether your lack of sleep is caused by schedule or insomnia. Creating rituals for winding down and doing them at the same time every day makes a huge difference in resetting your circadian clock. Some good sleep hygiene habits include:

• Making sure you eat your last meal by 7pm
• Lowering the lights and using blue light filters after sunset
• Having a relaxing bath, or cup of herbal tea an hour before bed
• Getting in bed at the same time (and before 11pm) every night
• Turning off all screens by 9pm or 10pm and having a strict no-screen rule in the bedroom
• Moving electronics out of the bedroom
• Assuring a cool, allergen-free environment for sleeping
• Getting up at the same time (before 8am) every morning and going outside for a short walk

Blue light and melatonin

Our body naturally produces melatonin in response to darkness and naturally eliminates melatonin when exposed to light. One of the most important aspects of sleep hygiene is eliminating full-spectrum, bright, and blue lights after sunset and making sure that we are exposed to bright light first thing in the morning. This “light pulsing” is critical to resetting our circadian rhythm and letting our body know when it is supposed to be sleeping and when it is supposed to be awake.
 

Managing stress, anxiety, and cortisol

Both cortisol and adrenaline are involved in the experience of “fight or flight” we experience during times of stress. Stress and anxiety can be short-term responses to stressful life events, or they can become chronic neuro-hormonal patterns that need to be unwound. High nighttime cortisol can also be triggered by unstable blood sugar.
Herbs like Valerian, Kava, and Passionflower (read more about Passionflower here!) can increase our natural production of the relaxing neurotransmitter GABA. Herbs like these are often the focus of products that can help you fall asleep.

GABA is a neurotransmitter that acts as the “off switch” for our nervous system. For many people, taking GABA directly can be very calming, helping to still the mind, relax muscles, and even reduce mild nerve pain. GABA products I like to recommend are Zen by Allergy Research Group, GABA Calm by Source Naturals, PharmaGABA by Natural Factors. There are also herbal combinations that are calming and can help with the natural release of GABA, like Best Rest by Pure Encapsulations, Deep Sleep by Herbs, Etc., and Sound Sleep by Gaia.

Herbs like Ashwagandha, Holy Basil, Ziziphus (Suan Zao Ren), and Magnolia can all help reduce excessive cortisol levels. These herbs are often the focus of products that can help you stay asleep, like Integrative Therapeutics’ Cortisol Manager, Cortisol Calm by Pure Encapsulations, and SleepThru by Gaia. Seriphos can also help your body eliminate excess cortisol more quickly.

Magnesium (especially glycinate, malate, or taurate forms) is a key cofactor in making many of our relaxing neurotransmitters. It also supports the breaking down of stress chemicals, and helps our muscles relax.

5HTP supplements are excellent for people that struggle with “thought loops.” If you can’t stop making lists, or going over the same memories or worries over and over, then you may be low in serotonin. *If you are taking a medication that affects serotonin levels, you should not take this supplement without medical supervision.
 

Managing pain

Pain is often overlooked as a cause of insomnia and sleep deprivation. Whenever possible, identifying and addressing the cause of the pain is ideal. Bodywork, acupuncture, and chiropractic therapies can help with many musculoskeletal and structural issues. If aching and pain are everywhere, there may be a more systemic issue such as food reactions, mold exposure, or stealth infections.

There are three categories of supplements that help reduce systemic inflammation.
1. Omega-3 oils.
2. Herbs such as Turmeric, Boswellia, White Willow, Ginger, Corydalis. Zyflamend by New Chapter is a great herbal combination for pain, as is Curaphen by EuroMedica.
3. Enzymes such as Bromelain, Protease, Papain, Serrapeptase, Nattokinase
 

CBD for sleep

CBD has activity at a unique receptor that addresses both anxiety and pain. Genetics play a big role in how well CBD works to address these. Some lucky people have genes that break down CBD very slowly so it has a big impact on stress, anxiety, and inflammation/pain sensation. Others break down CBD quickly and do not get such dramatic effects.

Peoples Rx carries a wide variety of products that combine the benefits of CBD with various herbs and nutrients to reduce pain, calm stress, reduce anxiety, and improve sleep. Some of my favorite sleep-specific CBD products are Charlotte’s Web Sleep CBD Gummies, HempFusion Sleep Support, Gaia Hemp & Herbs Sleep.

 
Before starting a new routine (such as with the upcoming school year), it’s important to nail down a solid sleep schedule. Try out some of these tips and products, and let us know if you’re catching more ZZZs than usual! Peoples Rx has a wide variety of combination products that can help with calming and falling asleep, as well as supplements that help you stay asleep. As always, come to your nearest Peoples Rx and our knowledgeable and helpful wellness staff would love to help find the products that are right for your problems.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Passionflower / Passiflora incarnata

It’s hard not to be captivated by the generous display of the striking purple flowers that the Passion vine offers us. Attracting a multitude of butterflies and pollinators, Passionflower is a persistent fruit-bearing vine that can quickly take over. Also known as Maypop, Passionflower boasts over 500 different varieties and colors usually found in tropical and semi-tropical climates across the globe. Texas has its own native varieties of Passionflower, but the deep purple Passiflora incarnata is considered the ‘official’ variety most often used in herbal medicine for sleep and stress support.

Passionflower has food and medicinal roots amongst many Native American tribes in the Southeastern U.S. as well as with many Indigenous cultures of Central and South America. It is said that the Passionflower was one of the first plants identified by Spanish settlers arriving in Florida in the early 16th century who noted that the flowers were a symbolic reflection of the Passion of Christ, from which Passionflower gets its name. After its discovery it was brought back to Europe where it became widely cultivated and a staple amongst folk herbalists and naturopaths in Western herbalism.

If you deal with sleep issues, Passionflower may become your new best friend! In herbal medicine today, Passionflower is used as a nervine, sedative, and as an antispasmodic. One of the most popular uses for Passionflower is its ability to promote restful sleep, especially in cases of insomnia due to circular thinking. It works directly on the central nervous system and has been shown to help increase GABA in the brain. It is often combined with other sleep-promoting herbs such as Valerian, Hops, and Chamomile. Some clinical studies comparing pharmaceuticals to Passionflower blended with other sedative herbs have found it to be as effective, making it a safe alternative. It is also effective in menopausal insomnia, and works well when paired with Motherwort.

In addition to sleep, Passionflower is often relied upon to help calm and soothe which makes it useful in cases of generalized stress. It can be useful in cases of mild hypertension, and is also often used for muscle spasms and nerve pain.

Passionflower is safe for everyone, and you will see it often in formulas for children and even pets! Peoples Rx has a number of supplements to offer that include Passionflower. We carry the single extract tincture by Gaia Herbs, or combined with CBD in a blend by Herb Pharm. It is part of many sleep formulas such as Pure Encapsulation’s Best Rest formula, Wishgarden’s Sleepy Nights, as well as many others! Stop in and have a chat about Passionflower with any of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com

“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Staying home during a global pandemic is a great time to work on boosting your immune system, if you weren’t already! While having a strong immune system is indeed important during something like the current COVID-19 pandemic, it’s actually significant all the time. At any age, year-round, no matter your health status.

How To Boost Your Immune System Now

Of course there are tons of supplements and vitamins out there that can help with immunity (we’ll touch on that below), but there are other ways to work on your immune system that involve the things you already do every day to be and stay healthy.

Get up and exercise
Getting a daily dose of exercise is obviously good for your overall health, but did you know it can better your immune system too? The lymphatic system, an off-shoot of your veins, is the highway for your immune cells. The best way to get blood and lymph pumping is to exercise. This helps get immune cells where they need to go and helps relieve stagnation in inflamed tissue. In early stages of infection, any movement actually stimulates the immune system.

And we don’t mean you have to train for a marathon or become a powerlifter, either. If your gym is closed or you’re not the gym type, just focus on moving your body and raising your heart rate. Take a brisk neighborhood walk with the family and/or dog, have a living room dance party, search Youtube for bodyweight workout plans, do yoga! Set up a home “gym” with canned food, milk jugs filled with water, and that jump rope you once upon a time stashed in the junk closet.

Focus on nutrition
Ah yes, eating “clean.” The thing so many of us strive to do day in and day out. What many people don’t realize is how important diet is to the immune system. Poor nutrition creates inflammation that weakens the immune system, congests the liver, and potentially feeds pathogens. Gluten, dairy, and sugar are the opposite of superfoods. Gluten and dairy are two of the most common inflammatory foods, creating mucous, inflammation, and tissue damage when ingested.

Get some sleep
We all know that the standard eight hours every night is best, but it’s especially necessary to build and keep a strong immune system. When you get into a deep sleep, your body secretes growth hormone, something that helped you grow from childhood. As an adult, growth hormone repairs tissue. You cannot properly heal from injury or inflammation if you don’t sleep.

Quit those bad habits
We know a lot of people have traded smoking for vaping in the last few years, but it’s not any better for our overall health. And even though you often hear that a little nightly red wine is good for heart health, it’s important to remember that any alcohol isn’t great for the body. Alcohol, in any way, shape, or form is toxic to the liver, digestive system, pancreas, and kidneys. These are also main immune and detox organs that need support during infections.

When supplements can help
As hard as we work to be as healthy as possible, sometimes you need a little supplementation help, and that’s ok! Three basic supplements for the immune system are Vitamin C, Vitamin D, and Zinc. Upper respiratory viral infections have a classic history with Vitamin C. Even 2,000-5,000 mg per day has been shown to shorten the duration of upper respiratory infections. Vitamin D is an immune supporter, and even people with adequate sun exposure can have low-levels of vitamin D. 2,000-5,000 IUs is a helpful, non-toxic dose to support your body during infections. Zinc is an immune activator that also inhibits the spread of bacteria and viruses. Peoples Rx has a wide array of these basic supplements, as well as specialized formulas for your specific needs.
 
While doing all of these simultaneously are the best case scenario for your body and immune system, know that every little bit helps. Just like maintaining a healthy weight, cutting out a specific food group or habit, and sticking to an exercise routine, building a strong immune system is an ongoing, lifelong journey!

If you feel like you could use some immune support, our practitioners at Peoples Wellness Center and other Peoples Rx locations are currently scheduling virtual, discounted mini-consults focusing on the immune system. Schedule your telehealth appointment today by calling 512-219-8600.
 
 
Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

***Unfortunately, this event has been cancelled.***

Having trouble falling asleep? Are you waking up in the middle of the night or dragging throughout the day? Join Jane Yu, L.Ac. to learn how to overcome common sleep issues like anxiety or over-active mind. She will discuss methods to help reset sleep cycles, calm the mind, and boost energy.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Jane Yu, L.AC. is a licensed acupuncturist who graduated from the AOMA Graduate School of Integrative Medicine. She uses the full scope of Oriental Medicine including moxa heat therapies, cupping, Chinese herbs, and more, and specializes in pain management, stress management, and allergies.
 
 
 
 

Bring your pillow and dress in your comfiest pajamas as we learn techniques for relaxation with Charlotte Sobeck. Prepare to relax with breathing exercises, yoga, and meditation to achieve total relaxation and a good night’s sleep.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Charlotte Sobeck, MSOM, L.Ac. practices Functional Traditional Chinese Medicine (TCM) and Acupuncture for the entire family, and specializes in fertility, prenatal, postpartum and pediatric care. She also practices pediatric Tui Na, an acupressure massage for infants and children that strengthens the immune system and treats common childhood health issues. Charlotte’s practice includes holistic healthcare consulting with a functional medicine approach.
 
 
 
 

Whether you are stuck regarding your health or want to fine tune a certain area, come and learn a few health tips that can help you out. From better digestion to better sleep, we will cover many aspects to get you to your health goals!

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Scott Jurica, MS, DC, PAK, ACN, grew up as an overweight child and was often teased about his size. Through the support of family, mentors, and love of sports, he turned his weakness into strength by focusing his life on natural healthcare. In his Austin and New York City offices, Dr. Jurica helps patients become their healthiest selves so they can live life to the fullest!
 
 
 

Ashwagandha / Withania somnifera

Ashwagandha is one of the most popular herbs used today to help combat stress and fatigue. Known as an adaptogenic herb, meaning that it’s used to strengthen immunity and reduce both mental and physical stress, its use dates back 3000-4000 years in India, coming from the Ayurvedic tradition where it was commonly used as a rejuvenative tonic.

With our busy modern lifestyles, Ashwagandha can help restore energy levels by nourishing and strengthening nervous, adrenal, thyroid, and immune function. It also helps regulate sleep cycles, making it one of our more calming adaptogens.

We hear from customers often that Ashwagandha helped them in a number of ways, but we really love it because it helps people adapt to life’s daily stressors, making it an herb so well-suited for today’s fast-paced world.

In the wellness section of Peoples Rx, we offer a number of Ashwagandha products that have been vetted by our knowledgable staff. Next time you’re in, ask a wellness specialist for help choosing the right one for you!

Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.