Sleepless Nights

Sleep is extremely important in order to maintain good health. Getting the restorative sleep that we need helps us to repair damage done to our bodies during the day. It does so by allowing the body to replenish every cell, boost the immune system, regulate metabolism, improve cognitive function, eliminate toxins and free radicals, balance hormones, maintain cardiovascular health and create neurotransmitters.

Causes of insomnia and sleep disorders are:

Drugs: Prescribed drugs for blood pressure, cholesterol, weight loss, hormone replacement therapy, oral contraceptives, steroids, bronchodilators, over-the-counter pain and cold relievers, and decongestants.

Physical problems: Sleep apnea, asthma, COPD, congestive heart, pain-related disorders such as arthritis, nerve disorders such as Parkinson's, MS and restless leg syndrome.

Hormonal Imbalances: A high level of thyroid hormone to adrenal hormone imbalances as well as fluctuating female hormones during peri-menopause or menopause all can have their cause on a sleepless night.

Hypoglycemia: Drop in blood sugar below 50 can cause levels of adrenaline, glucagon, cortisol and growth hormones to rise, all of which can stimulate your brain and keep you awake. A good rule of thumb is to finish your dinner at least 3 hours before bedtime, refrain from overeating and keep bedtime snacks small. Stick with the low glycemic index foods such as eggs, meats, poultry, fish and non-starchy vegetables to help hormone levels low especially cortisol. It has been found that cortisol levels respond to our food intake and depending on the glycemic index of a meal, our cortisol levels can remain elevated into the night disrupting REM (rapid eye movement) causing one to wake up non-refreshed.

Caffeine: Coffee, tea, chocolate and colas, especially in the evening, can be too stimulating. Also alcohol and smoking can affect your sleep later during the night.

Nutrient Deficiencies: Lack of B vitamins, protein and magnesium as well as other mineral imbalances can affect sleep. Studies have found that thiamin, riboflavin, niacinamide, folate, pyroxidin (B6, one of the nutrients that enhances the body's conversion of tryptophan to melatonin) and B12 play a role in healthy sleep pattern.

Allergies: Certain foods and chemical exposures can affect sleep quality. These include anything from mercury, chemical solvents, pesticides and household cleaning agents to refined sugars, pasteurized milk, peanuts and gluten.

Persistent Stress: Persistent stress is the most common cause of insomnia and it all depends on how you handle the stress. Your brain maintains a "circadian clock" which regulates levels of adrenal hormones such as cortisol and adrenaline of which control patterns of body temperature,brainwave activity and hormone production. Normally, these circadian rhythms and your adrenal glands work together to keep cortisol- a wake up hormone low at bedtime so you can sleep. Cortisol should rise to it's daily high for you to wake up. But this internal clock can be easily upset with ongoing stress of almost any kind. Even perceived stress can be detrimental to your sleep cycle because your body interprets it as an emergency and will operate on survival mode keeping you alert, prepared and wide awake.

Erratic Hours, Rotating Shift Work and Jet Lag: All disrupts your circadian rhythm and disturbs the secretion of melatonin- a hormone produced by the pineal gland that helps regulate sleep. Unfortunately, modern society has TV, computers and artificial light which keeps us working and stimulated at night.

Inactivity: Regular exercise can help release tension and stress thus promotes better sleep. But do not overdue it on the training and or exercising at night which can lead to sleep disorders. For this reason, it is best to exercise early in the day.

These are just a few possible causes to insomnia and sleep disorders of which is a serious concern due to a range of physical symptoms from potential disruption of metabolism, cognitive and neurotransmitter function, immunity and overall hormone balance.

Nourishing Digestion with Fermented Foods

Traditional foods have been fermented for ages for both preservation and health benefits. Research clearly shows that fermented foods aid digestion and support immune function. Consuming these foods creates an environment against harmful pathogenic microorganisms in a number of ways.By eating these beneficial bacteria or "probiotics" such as Lactobacilli and Bifidobacteria studies have shown positve effects such as:

*Maintaining health intestinal flora and prevent colonization of pathogenic organisms.

*Preserve nutrients and break them down into easily digestible form, increasing the nutritive value of foods.

*Create new cultures that increase B vitamins.

*Enhance the absorption of minerals,particularly calcium,iron,zinc,magnesium,phosphorus and copper.

*Neutralize toxins, such as phytic acid, that block mineral absorption.

Sandor Ellix Katz has written an excellent book called"Wild Fermentation:the Flavor,Nutrition, and Craft of Live-Culture Foods"(Chelsea Green, 2003). I concur with his philosophy on eating a variety of live fermented foods to promote a biodiversity of microbial cultures. The list of foods and drinks range from well known dishes such as kimchi,sauerkraut,yogurt to Sonnenblumenkernbrot(German sunflower Seed Bread,and chang(Nepalese rice beer). I encourage all to check out his book.

With my recent trip to Tawain via Korea I was fortunate to have kimchi, best known as fermented Korean food with each meal. Here's a favorite of mine:Cauliflower Kimchi

1 head of cauliflower

2 carrots, peeled and diced

2 stalks celery,sliced

garlic, ginger,and red pepper powder(cayenne pepper)

The stems of the cauliflower are torn apart and sliced flat. Chop carrots into small pieces. Pickle both

vegetables with salt and let set for 10 minutes. Save the brine for later use. Thinly slice celery.

Add the celery,garlic,ginger and red pepper powder to the pickled cauliflower and carrot pieces. Adjust taste with salt and sugar. Put mix into a airtight container(quart size jar), pressing down to remove any air pockets.

Rinse the mixing bowl with the brine saved and pore it into the container.Weigh the veggies down with a zip-loc bag filled with some brine. Allow a week or so to ferment properly in a warm place located in your kitchen. Once it starts tasting ripe move the Kimchi to your refrigerator. Bon App'tite