Getting Zzzs the Natural Way

By: Kate M. Serrano

Most of us struggle to get enough sleep. We go as far as counting all of old McDonald’s farm animals and some even have nightly staring contests with the ceiling. While many people can remedy sleep problems with simple lifestyle adjustments, others need a bit of extra help. Cheers to Mother Nature, research have found that there are more natural and convenient ways of get our nightly zzz’s.

Tea. Valerian, Kava, Chamomile and Spearmint. These tea variants have been used for centuries to promote restful sleep and soothe anxiety. Each of these has slightly different properties. Valerian tea promotes a deep restful sleep. It doesn’t always work instantly so you may need to drink it several nights in a row before you feel the effects. Kava tea has been used to promote relaxation and mental clarity. Unlike Valerian, a cup of strong kava can knock you out within an hour. Chamomile is not quite as potent as Kava and because it functions a bit different from Valerian, it is likely the most versatile tea on this list. A cup chamomile tea with a hint of lemon or honey before bed can do wonders to promote a restful sleep. Spearmint tea is mixed with chamomile and lemongrass to boost flavor and to further aid sleep inducement.

Aromatherapy. Aromatherapy and essential oils are nature’s way to stimulate or calm the senses with the use of plant and flower extracts. When inhaled, it sends brain signals to help the body relax. Lavender is the most common scent for calming the mind and the body. Ylang Ylang is another popular stress-busting aroma. You can place drops of essential oils on your pillow, eye mask or with a diffuser.

Tart Cherry Juice. Cherries contain antioxidants and melatonin which is the natural hormone the brain secretes in our circadian rhythm. Melatonin makes us relax at night. Some people take melatonin pills to help get them to sleep but drinking tart cherry juice two hours before bed can do the trick.

Pure Coconut Water. Coconut water contains high amounts of potassium and magnesium. These nutrients aide in muscle relaxation thus drinking the water throughout the day helps reduce stress and promote better sleep.

Banana Smoothies. Oh who wouldn't love a smoothie? Bananas help with sleep as it contains relaxing nutrients such as magnesium and potassium. Dunk in a few cherries and milk for a slamming sleep-induced smoothie. Careful about not adding sugar though, it does not help sleep.

Furthermore, having a little white wine with fish or pairing some muddled cherries with whiskey might do the trick. Studies have shown that alcohol, in moderation, can aid sleep. Now that’s fun news.

Sleep smart and sleep well!

The Key to Longevity

By: Kate M. Serrano

It is well known that Japan has one of the better life expectancies worldwide. Scientists often explain this phenomenon by the quality and health content of food Japanese people eat: a lot of fish and vegetables and very little meat. But when two countries from Europe, namely Italy and Switzerland, are both as well ranked by the Organization for Economic Co-operation and Development (OECD) as Japan, the mystery of longevity once again becomes a blur.

The OECD is an organization of 34 countries that helps promote policies to improve the economic and social well-being of people around the world. They work with governments to seek solutions to common problems and help drive social, economic and environmental change. Since 1970, countries from the OECD have extended their life expectancy by ten years. This progress can be explained by the improvement of the living conditions and the advances in medicine. While the Japanese eat rice and drink tea, Italians eat pasta and drink coffee. In this case, it seems that the quality of food is not as determinant in the longevity as we thought it was. Geographically close to Italy, Switzerland is standing at the highest place of the podium with a life expectancy of 82.8 years and is one of the richest countries in Europe. Ironically the United States – who is as rich as Switzerland – is 24 ranks down.

So what is the key to longevity? It’s not just on the quality of food intake and eating patterns, it’s just a quarter of the story. There are other factors to consider – a healthy lifestyle and time well spent for loads of happiness.