Natural Remedies for Sleep Disorders

insomnia

 

Scientists and physicians alike are beginning to recognize that sufficient sleep is just as important for long term health as eating nutritious foods and exercising regularly, but it’s  estimated that more than 70% of American’s do not get the sleep they need to ward off illness and disease. In fact, a growing number of people are sleeping fewer than six hours a night with a full 75% experience some sleep difficulty each week.

Dangers of Insufficient Sleep
If you spend any time researching obesity, depression, or heart disease you’ll discover
that sleep – or lack of sleep, is nearly always mentioned as a factor. Lack of sleep
mimics depressive symptoms and it alters hormones leaving people at greater risk of
developing a number of health conditions including:

  • High blood pressure
  • High blood sugar
  • Diabetes

Mood disorders
Shockingly, one study found that those who are chronically sleep deprived are three
times more likely to die from any health condition than those who get enough sleep.
Most doctors now recommend 6 to 8 hours of sleep for adults, 8-9 hours of sleep for
adolescents, 10 hours  of sleep for kids younger than ten years, and 11 hours  of sleep
for kids younger than 5 years.
Suggestions for Improving Quality and Quantity of Sleep

A growing body of research connects insufficient sleep with childhood obesity; however
lack of sleep is not the only factor. Kids falling asleep in front of the t.v., computer, or
other media are engaging in what some are calling “junk sleep”, which is harmful  in that
it robs kids of the quality sleep they need to remain healthy.

Suggestion: Keep all media and electronics out of the child’s bedroom. Encourage
earlier bedtimes and reading before lights out.

Other suggestions for optimizing sleep in both children and adults include:

  • Avoiding caffeine, alcohol, and sugar in the hours before bedtime.
  • Create a regular bedtime routine: turn off media, take a hot bath, read.

As much as possible, keep a consistent bedtime.

  • Keep bedrooms dark.
  • Keep bedrooms between 60 and 68 degrees for optimal sleep.
  • Placing alarm clock where you won’t see it if you wake during the night helps reduce sleep-killing anxiety.
  • Avoid fluids before bed.
  • Try relaxation methods including breathing techniques and music CDs.
  • Exercise regularly and have your doctor check for adrenal abnormalities.

Natural Sleep Solutions

Taking 200 mg of magnesium and 600 mg of calcium before bed helps
encourage sleep. These are also helpful for bone health.

Studies show that taking between 200 and 800 mg of valerian before bed helps
about 90% of people fall asleep and remain asleep throughout the evening;
however it has the opposite effect on about 10% of the population. Try taking
valerian during the weekend when you could take a nap but wouldn’t be
disappointed if instead you experienced a surge of energy.

Pure, active form of L-theanine taken in doses of between
50-200 mg before bed improves the quality of sleep by improving REM cycles.

Wild lettuce is effective for calming anxiety, reducing headaches, and reliving
muscle and joint pain. It may even help minimize the symptoms associated with
restless leg syndrome.

Other effective solutions include aromatherapy and meditation; supplementing with
hops may also help; and low doses of melatonin may be effective for encouraging
sleep. It should be noted however that some studies show high doses of melatonin may
lead to toxicity.

 

Natural Remedies for Headaches and Migraines

migraine

 

According to the American Migraine Prevalence and Prevention Study conducted by the National Headache Foundation, some 30 million people suffer from recurring migraines  and headaches. In addition, women are more likely than men to suffer from headaches and migraines, and many are seeking an alternative to prescription medication.

Reasons behind Headaches and Migraines
There have been a number of studies focused on headaches and migraines, what causes them, and how sufferers  can best find relief. Unfortunately, there isn’t one
answer that works for everyone because these painful conditions are brought on by a number of different reasons. They are caused by environmental sensitivities, hormone imbalances, food allergies, dehydration, flu, caffeine withdrawal, sinus infection, eyestrain, and trauma. Clearly, the remedy which works for those suffering from a flu related headache will be different than the remedy which works  for those with a food-allergy related headache. Below are some natural remedies which may help. For some people, using a combination of these methods offers the best results. For those who suspect their headache is the result of a caffeine withdrawal, consider
reducing your intake slowly to allow for more manageable pain while eliminating caffeine from your diet. For those who suspect certain foods may be the culprit consider getting tested for allergies. Studies have linked wheat, eggs, chocolate, yeast, and oranges to headaches so it is worth looking into. Click here to view my herbal headache recommendation.

Natural Remedies for Headaches and Migraines

Homeopathy: There are nearly 500 homeopathic remedies available for those
who suffer from headaches and migraines. As a result, it may take some
experimenting with various homeopathic tablets and liquids before you find the
right remedy. Be aware that effective remedies may initially increase the
frequency of these painful  episodes as this is part of the healing process when
using homeopathy.

Traditional Chinese Medicine: This approach includes both acupuncture and
herbal remedies. Studies have shown acupuncture to be effective at fighting the
frequency and intensity of headaches and migraines. This is because
acupuncture releases endorphins which are a natural pain blocker.

Chiropractic Care: Some people find regular chiropractic care effective at
reducing the number of painful headaches and migraines, though some find no
relief using this method. This would suggest that some headaches and migraines
are the result of misalignment in the body.

Nutritional Supplements: Studies suggest that regularly supplementing with
riboflavin (B2) can be effective in decreasing the number of migraines
experienced over time. Other studies support regular supplementation of
magnesium, which is always best when taken with calcium, as effective in
reducing the pain associated with migraines.

Another newer supplement option is the natural anti-inflammatory butterbur.
Some have found this supplement, when taken regularly will  decrease the
number of migraine episodes experienced over time.

If you suffer from frequent headaches or migraines you’re not alone. According to the World Health Organization migraines are the 19th most common debilitating condition, more than Parkinson’s disease, more than multiple sclerosis.

Talk with a trusted healthcare professional to determine the best approach for you.

 

Natural Remedies for Hay Fever

hayfeverA 1993 Harvard study found that more than 60,000 deaths occur in the U.S. each year due to airborne pollutants. The number has surely increased in the nearly twenty years  since the Harvard study, especially in light of the increased use of toxic chemicals in the manufacturing of a variety of products and foods. In addition, pollens, poor diet, viral and bacterial infections, stress, inactivity, and overuse of antibiotics may also lead to the onset of respiratory conditions, including hay fever and asthma.

Natural Solutions for Hay Fever
Hay fever is often caused by allergies to dust, pollens, pet dander, or foods. Often those
suffering from hay fever take a two-step approach which includes avoiding the allergens
and treating with antihistamines; however some prefer natural solutions when possible.

These include:
Early treatment: Pollens are released during specific seasons of the year. Recognizing
which season affects you most and treating in the weeks ahead can go a long way
toward reducing the allergens impact.

Food allergies: Some believe hay fever is triggered by a combination of foods and
pollens. Some foods commonly avoided by those suffering from hay fever include dairy,
wheat, eggs, citrus fruits, peanuts, shellfish, and chocolate. Getting tested for food
allergies can be an effective way of identifying those which you should work to avoid.

Supplements: Some doctors  believe that supplementing with vitamins A, vitamins E, vitamins B6vitamins B5, and vitamins C is effective in fighting hay fever.

Other recommendations include boosting fatty acids by consuming cold-water fish or omega-complex supplements.

Herbs: Some find nettle (Urtica diotica) effective at reducing symptoms associated with hay fever.                                                                                                                      Drinking licorice tea five times a day may also help.
Boost nutrition: Some doctors  recommend a vegan diet or focus on high-fiber items
like raw fruits and vegetables. Juicing with raw celery, cucumber, parsley, and spinach is
another option for boosting nutrition and strengthening the immune system.

 

 

Natural Remedies for the Cold and Flu

flu

 

It’s estimated that 50% of those in the U.S. catch a cold at some point during the year and 40% come down with the flu – which is one reason why the flu vaccine is so
popular. But for those looking for a more natural approach, there are many things you can do to protect your health.

Maintaining a strong immune system is crucial for keeping the body healthy. Some common ways of doing this include feeding your body nutritious foods, (while also
avoiding nutrient-deficient, pre-packaged, convenient, and fast foods), as well as providing your body with between 6 and 8 hours  of sleep each evening, and limiting
stress when feasible.

Natural Remedies for Fighting Cold and Flu
Studies have highlighted the ineffectiveness and dangers of the flu vaccine leaving many consumers  rightly concerned about submitting to the injection. There is also a growing body of research pointing to more natural
options for protecting against and treating cold and flu. These include:

Supplements: Several  studies support the effectiveness of these supplements in fighting illness.  Supplementing with 2000-5000 mg of vitamin C, 100,000 IU of vitamin A, and garlic at the earliest sign of flu or cold can help fight the cold or flu.

A number of studies have also identified zinc, selenium, and N-Acetyl-Cysteine (NAC)
as effective in fighting cold and flu. A study involving more than 200 people, many over
the age of 68, found that 600 mg of NAC taken daily was effective in preventing the flu.

Herbals: There are a number of herbs whose medicinal properties offer significant
protection against cold and flu. These include astragalus, Echinacea, licorice,
goldenseal, and St. John’s wort.

Consider these herbal remedies:

Yarrow: This anti-inflammatory is especially useful in fighting lethargy, decreased
appetite and fever-related respiratory infections.

Elder flower: This immune-boosting anti-inflammatory is a great for fighting both
cold and flu.

Elecampane (Inula helenium): This natural expectorant is good for cough and
bronchial irritation.

Other beneficial herbs include Porter’s lovage (osha), red clover, and myrrh. Some
people also find cayenne pepper effective in fighting cold and flu.

Vitamin D3: In a recent randomized, double-blind, placebo-controlled study conducted
at the Jikei University School of Medicine in Japan, it was concluded that supplementing
with 1200 IU/d of vitamin D3 during the winter months may reduce the incidence of flu in
school children. As a result Dr. Mercola and others concerned about the safety of the flu
vaccine recommends supplementing with vitamin D3 instead.

Getting plenty of sleep, eating nutritious foods, and avoiding stress are all important in
preventing and fighting flu and cold. Nutrition supplements, herbals, and alternative
therapies can also be helpful.

 

Natural Remedies for Bone Health

osteoporosis

Once women hit the end of their fertile years, their estrogen levels begin to decline.
Bone health is a significant concern during this time because studies have shown that
women who break a bone during this time have an increased chance of dying within a
year of the break.

Nutritional Supplements for Bone Health
The body requires a certain level of estrogen in order to absorb the calcium needed for
regeneration of bone; however the interplay between estrogen and calcium is only part
of the story. In fact, in order for the body to properly absorb calcium it must also have
sufficient quantities of magnesium and vitamin D.

There are a number of nutritional  supplements on the market specifically created to help
improve bone health. Unfortunately, because supplements are largely unregulated,
there have been reports of contamination in some and a complete absence of the
advertised vitamin or nutrient in others. For this reason, it’s best to purchase a high
quality, pharmaceutical grade supplements from a trusted source.

In addition, it is important that you consult a medical professional whenever taking any
type of supplement, as they can interfere with prescribed and over-the-counter medications.

Exercise and Strong Bones
Although our bodies are the most effective at regenerating bone before we hit midlife,
studies show that there are a number of things we can do after midlife to encourage
continued bone regeneration including exercise. Resistance exercise is best in building
the muscle matter needed for strong bones. Some good bone-strengthening exercises
include:

  • Weight lifting
  • Swimming
  • Walking
  • Jogging
  • Biking
  • Hiking

Healthy Diet for Healthy Bones
It may surprise you to learn that between approximately 30% of men suffer from
 and that up to 50% of men will at some point during their life suffer from
fractures related from osteoporosis. Even so, bone health is still a major issue for
women because of the related drop in estrogen at the end of their fertile years  and
because of their tendency to engage in unhealthy dietary practices during throughout
their life.

Women, more than men, tend to drastically limit their caloric intake in order to drop
weight quickly or to remain slender. Unfortunately, unhealthy weight loss and insufficient
nutrients make it difficult for the body to maintain healthy bones. This becomes
especially problematic during the perimenopausal and menopausal years, but choosing
healthier dietary practices can improve their bone health at any age.

As mentioned earlier calcium, magnesium, and vitamin D are all needed for bone
health. Limiting the intake of protein, unhealthy fats, salt, refined sugars, alcohol,
tobacco, and caffeine also help the body build and maintain healthy bones.
Bone Health and Pharmaceuticals

There are a number of pharmaceuticals on the market, each designed to limit bone loss;
however research shows that these medications are bone hardeners and limit the
body’s ability to regenerate bone by 60% to 90%. It is therefore wise to carefully
consider the impact of such drugs before implementing them as a treatment for bone
health.

Bone fragility is widely accepted as a normal part of the aging process; however there
are many cultures around the globe which experience few incidents of osteoporosis.
Clearly bone health is more than the luck of youth, but rather due to a number of factors
including nutrition and exercise.

 

Natural Remedies for Menopause

menopause

Although menopause is a natural part of the life cycle, it can be a difficult and challenging time for women and those who love them. Many women experience both
physical and emotional changes during this time. Hormonal fluctuations may result in hot flashes, lower libido, depression, anxiety and more. The good news is, there are a variety of options available to help women manage these effects for an easier transition.

Herbal Remedies

For centuries, women in various cultures have relied on medicinal plants and herbs to address a number of health issues including menopause.

Night sweats and hot flashes: Many women find dealing with night sweats and
hot flashes particularly troubling. They come on unexpectedly and may make
professional and personal interactions difficult or uncomfortable. Worse still are
night sweats which interrupt sleep robbing women of the rest needed to keep
stress and anxiety at bay. Some women find relief through the use of blue
cohosh or hawthorn. Soy has also received attention for its ability to minimize hot flashes                                                                        and night sweats; however there are some concerns about its interaction with the body’s
estrogen, and isn’t recommended for estrogen-dependent breast cancer
survivors. The isoflavones in soy can also be found in other beans and are
recommended for use for a maximum of two years.

Depression: Often women who are menopausal also have children who are
growing up and they find their role in life altered. The changes in their body
combined with those in their life naturally result in some grieving; however lasting
sadness may be a sign of depression. Siberian ginseng, Gingko, Borage, and
Lemon Balm have all been proven effective in helping women overcome those down feelings.

Libido: The hormonal changes of menopause may lead to vaginal  dryness as well as a lowered sexual drive.                                                                                                         Aloe gel and Bayberry may help with dryness and
itching while Sarsaparilla, Damiana, and Catuaba have been used by many
women to restore sexual desire.

Alternative Therapies
Some women find that these herbal remedies are enough to help them manage the
physical and emotional changes associated with menopause; however some prefer
alternative therapies alone, or in conjunction with the use of herbals.

Acupuncture: Some women find the ancient practice of acupuncture beneficial
in treating some of the symptoms associated with menopause including
depression, anxiety, insomnia, fatigue, and hot flashes.

Chiropractic: This safe and effective method of care during menopause has
been helpful to man women. Chiropractic care helps improve the functioning of
the nervous system which is intricately associated with the hormonal system.
Many women find this gentle approach useful  in relieving the headaches, stress,
and body pains associated with menopause.

Natural Hormone Replacement Therapy

Bio-identical hormones, or natural hormone replacement therapy (NHRT), is being used
to effectively treat a wide range of symptoms associated with menopause. These
hormones are taken from plants or animals, and then are chemically altered in a
laboratory so that they are molecularly identical to the hormones found in humans. It is
believed that these bio-identical  hormones are then better received by the body;
however, there are many concerns regarding the use of NHRT, including a strong
connection with breast, ovarian, and uterine cancers.

Regardless of whether you choose herbal  remedies, alternative therapies, or NHRT in  managing the sometimes uncomfortable effects of menopause, talk with a trusted
medical professional beforehand. In addition, always purchase herbals and supplements from a trusted source.

 

Natural Remedies for Pregnancy Ailments

pregnant coupleThe hormonal changes which occur throughout pregnancy can lead to morning sickness, heartburn, constipation, insomnia, and headaches. Many pregnant women
also experience high blood pressure, anemia, and stretch marks. Many of these discomforts can be address by exercising regularly, eating healthy foods, and drinking
plenty of liquids; however herbals, supplements, and relaxation exercise have also proven effective for many of these conditions.

Nausea
Many women in their first trimester experience feelings of nausea immediately upon
waking and for several hours afterward, which is why this condition is often referred to
as morning sickness. Although genetics play a role in a woman’s experience of morning
sickness low blood sugar, low blood pressure, and low levels of vitamin B6 and iron can
also trigger nausea.

Some women experience much relief from morning sickness simply by addressing these deficiencies. Others find acupuncture-point-specific wrist bands to also be
effective. Remedies include:

Ginger: This root offers many medicinal properties, and has been proven an  effective natural treatment of morning sickness. Use an infusion of ginger, smell ground ginger, or drink ginger tea for relief of nausea.

Herbal Tea: Red raspberry, fennel seed, dried peach tree leaves, and anise teas  are all useful for overcoming morning sickness.

Bedside Snack: Keep a protein snack on your nightstand to be eaten before rising.

High Blood Pressure
It’s important that pregnant women with high blood pressure take the condition seriously as it can lead to preeclampsia, a condition which is dangerous for both mother and baby. High blood pressure may be the result of physiology or due to stress and anxiety. As a result, some women find massage and other relaxation methods keep their blood pressure at normal levels. Other remedies include:

Passionflower: Take 2-4 capsules of Passionflower daily to restore blood pressure to normal levels.
tea: raspberry leaf, nettles, lime flower, and dandelion tea are each effective  natural remedies.

Cucumbers: Many believe blood pressure can be effectively lowered by eating cucumbers.

If you contract preeclampsia you can eat potassium rich foods like bananas. In addition,
drinking 4 ounces of beet juice daily or taking a B complex supplement with a minimum
of 100 mg of B6, can also help.

Constipation
Although the hormonal changes during pregnancy often lead to constipation, iron
supplements can also cause blockage. Women who are anemic find that taking vitamin C with their iron supplement helps. Eating leafy greens, drinking dandelion root tea, and  supplementing with yellow dock root are also effective in treating anemia without
causing constipation.

Remedies for constipation include:

Psyllium: This herbal remedy provides the body with the fiber necessary to keep things moving.

Fluids: Drinking lots of water, teas, and prune juice is also effective.

Raw foods: Eating plenty of raw fruits and vegetables is yet another way to  provide the body with the fiber needed to prevent constipation.
Constipation can lead to hemorrhoids. Some women find relief from the itching associated with hemorrhoids by adding baking soda to their bath.                               Others  use soothing ointments, like comfrey or yellow dock root.

When you’re pregnant it’s more important than ever to maintain the healthy habits of a balanced diet, plenty of fluids, and regular exercise. By doing these things you can avoid many of the common discomforts of pregnancy.

 

Natural Remedies for PMS

PMS

Many women suffer from premenstrual  syndrome, or PMS, in the week or so leading up
to their period. In fact, it’s estimated that somewhere between 12,000,000 and
25,000,000 women in the U.S. experience some amount of PMS on a regular basis.
There are a number of natural remedies which have been proven effective in treating
the symptoms associated with PMS, which means millions of women no longer need
suffer each month.

PMS Symptoms
The symptoms associated with PMS effect a woman’s mental, physical, and emotional
health. For some women the symptoms are mild, but many others  suffer from
debilitating PMS, which often impacts their relationships, employment, and life goals.
The symptoms include:

  • Water retention
  • Temporary weight gain
  • Bloating
  • Swelling of hands, face, legs, and feet
  • Cramps
  • Fatigue
  • Irregular and interrupted sleep, insomnia
  • Breast tenderness
  • Headaches and migraines
  • Nausea and vomiting
  • Light headedness
  • Depression
  • Irritability and anger
  • Anxiety
  • Emotional lows and crying spells
  • Food cravings

Natural Remedies for Relief from PMS

Women experience these mild to severe symptoms in the weeks leading up to their
period. The symptoms typically lessen within a day or more after the menstrual flow has
begun; however there is no need for women to suffer through the difficult days when
their PMS flares up. Instead they may consider some of the following natural remedies.
Click here to view the PMS recommendation that worked for women in my life.
Water retention associated with PMS leads to many other uncomfortable symptoms
including weight gain and swelling. Some women find relief in drinking two cups of
dandelion tea each day. This herbal remedy provides the body with much needed iron,
potassium and vitamin A. It not only helps reduce water retention, it also helps with
anemia, muscle spasms, and inflammation.

Increasing intake of calcium-rich foods or supplements is another natural approach to
dealing with water retention and other symptoms of PMS. Research has found that 300
mg of calcium carbonate is effective in combating PMS-related food cravings,
depression, and bloating. Mood swings are a common experience during PMS. Research shows that by                                                                                                        increasing calcium intake a woman can significantly lessen mood swings associated
with PMS.

In addition, magnesium has also been proven effective at improving mood;
however, there are safety concerns for those with kidney disease or heart disease.
Magnesium can also interfere with various medications including those used for
osteoporosis, diabetes, blood pressure regulation, and antibiotics. For this reason, it is
best to consider magnesium only after talking with a trusted healthcare professional.

Many women use aromatherapy to relieve the stress, anxiety, depression, and irritability
associated with PMS. A few drops of the essential oils of rosemary, geranium, and clary
sage in a bath is effective for some. Others  prefer a light massage with the essential oils
of lavender and clary sage to reduce their PMS symptoms.

Pain during PMS can manifest as cramps, headaches, and even migraines. Calcium
has proven to be an effective treatment for pain. Some women use an omega 3
supplement to reduce inflammation and the pain associated with it. Others  find
significant relief from pain through the use of acupuncture. Click here to view my
recommendation.

Whatever methods you choose to help minimize the experience of PMS related
symptoms, always consult with a healthcare professional. Also make sure to purchase
herbals and nutritional supplements from a trusted source.

 

Natural Remedies for Inflammation

In recent years, inflammation has become of greater concern to those in the medical
community. Our cultural  disregard for the importance of sleep, and its role in restoring
health, has led to a society which suffers from near constant sleep deprivation. This
combined with our sedentary lifestyle and reliance upon fast, convenient, and
prepackaged foods has led to a rise in chronic inflammation and its associated health
conditions.
Chronic and Acute Inflammation
Inflammation is part of normal, healthy functioning of the body. When we’re injured our
body creates inflammation to aide in the repair of the damaged cells. In a healthy body,
the inflammation ends when the healing is complete. This is called acute inflammation.
However, when our bodies fail to turn off this mechanism the inflammation continues,
and is known as chronic inflammation.
Chronic inflammation isn’t obvious because it happens under the surface and often
without our awareness. Even so, the damage that results from years of chronic
inflammation has serious consequences for our long term health. There are a number of
illnesses and conditions associated with chronic inflammation including:

  • Irritable Bowel Syndrome
  • Obesity
  • Osteoporosis
  • Parkinson’s Disease
  • Cancer
  • Diabetes
  • Atherosclerosis
  • Depression
  • High blood pressure
  • Eczema
  • Rheumatoid Arthritis

Nutrition and Inflammation
You can have a significant impact on reducing unhealthy inflammation in your body by
improving the quality of foods you eat and adding beneficial nutrients to your diet.

Consider the following.

Omega 3 fatty acids: There are a number of things you can do to reduce hidden
inflammation in your body including supplementing with omega 3 fatty acids or
eating foods rich in omega 3’s like olive oil, wild-caught salmon, walnuts, and flax
seed. In addition, grass-fed beef and grass-fed bison offer a healthy amount of
omega 3 fatty acids that standard, grain-fed beef does not. Click here to view my
recommendation.

Avoid or eliminate trans fats: These are found in anything which contains partially
hydrogenated oils. Read labels carefully, as this shelf-stabilizer has a way of
sneaking into a number of unlikely foods.

Avoid refined sugars: Consider using raw stevia, honey, or low glycemic agave
nectar instead of refined sugar in your tea, coffee, and baking.

Olive oil: This healthy oil contains beneficial omega 3’s. Purchase light olive oil
for use in high heat cooking instead of canola or other unhealthy oils.

Antioxidants: Focusing on antioxidant-rich vegetables  and fruits offers  many
health benefits. Cherries and dark green vegetables offer high levels of the
antioxidants proven to reduce chronic inflammation.
In our competitive, fast-paced, and hectic culture, sleep is viewed as having little
importance. However, it is while we sleep that our bodies repair the cell  damage done
during the day. Many healthcare professionals recommend getting between seven and
nine hours of sleep each night in order to maintain optimal health.
Acute inflammation is a good thing. It’s the body’s way of repairing damage to the cells
and restoring health; however, too much of a good thing can lead to issues. By getting
enough sleep and supplying our bodies with omega 3’s and other essential nutrients,
we are able to reduce chronic inflammation and maintain vibrant health.

 

Home Remedies for Heart Disease

 

heart in hand

Heart Disease
According to the Center for Disease Control  and Prevention heart disease is the number
one cause of death among men. More than 300,000 men die as a result of heart
disease each year, but the frightening thing is that 50% of those who died from a
“sudden cardiac event” didn’t have any previous warning signs or symptoms. The good
news is there are many ways to reduce your risk of heart disease naturally. These
include alternative therapies, herbals, spiritual practices, improved nutrition, and regular
exercise.
Heart Disease Risk Factors
Although genetics plays a role in the development of heart disease, there are other risk
factors which are within your control. By addressing these other risk factors you can do
a lot to minimize any risk due to genetics. In addition, managing these other risk factors
is an effective prevention strategy for anyone.
The risks include:

  • Physical inactivity
  • Excess weight, obesity
  • Insufficient nutrition
  • Smoking
  • Diabetes
  • High cholesterol
  • High blood pressure
  • Alcohol
  • Depression
  • Loneliness
  • Stress
  • Anxiety

Alternative therapies are those considered to be outside of the mainstream medical
treatment therapies. However, in recent years, doctors  and hospitals have begun to
combine alternative and mainstream therapies to create a complementary treatment
plan for maximum effectiveness. Sometimes this is referred to as integrated therapy.
Considering heart disease, many healthcare professionals recognize a connection
between our emotional and spiritual well-being and the onset and progression of heart
disease. In order to prevent, slow the progression of, or even reverse heart disease, a
growing number of healthcare practitioners are relying on the following therapies. These
therapies have been proven effective in addressing the emotional and spiritual aspects
of disease.

Imagery: Research has shown imagery to be effective at reducing the pain and
anxiety associated with surgery, as well as speeding the healing process. Some
healthcare providers are helping patients visualize, or imagine, the healing taking
place in their cardiovascular system.

Meditation: Studies have shown that when people focus on a single thought or
word, or focus on their breathing they are able to still their mind, triggering
changes in the body which include a decrease in blood pressure, heart rate and
tension, all of which are important for heart health.

Prayer: A growing body of literature supports the health benefits of the religious
practice of prayer. Research also supports prayer as an effective means for
lowering blood pressure and decreasing heart rate.

Aromatherapy: By using essential oils  whose properties increase calm,
aromatherapy can effectively reduce the stress that causes and perpetuates
heart disease. In addition, certain oils like lavender have been shown to improve
emotional well-being.

Massage: Research has shown that those suffering from anxiety, a condition
connected with the onset of heart disease, can benefit from massage. Massage
also promotes a sense of calm and well-being. In addition it improves blood
circulation, sleep, and overall relaxation – all important in combating heart
disease. Click here to view my recommendation.

Acupuncture: Focused on specific pressure points and body energy,
acupuncture can help increase the body’s ability to produce testosterone. Low levels of this important                                                                                                            hormone can lead to high blood pressure and high levels of cholesterol, both of which are linked to                                                                                                                 increased incidents of heart disease.  When it comes to heart disease there are many effective natural                                                                                                             therapies which can be combined with more mainstream treatments for an overall complementary approach.

As with any advice on this website our advice does not replace professional medical advice.