528 hz DNA healing frequency & ancient Solfeggio tones

Has anyone heard of the 528Hz healing frequency?

Why listen to noisy radio and TV ads? Is TV becoming so loud leaving you with distracted anxious energy? We all have our favourite music, and here are some new tracks to add to your list.

The 528 hz tone is used by scientists to heal DNA and we can see why.

Have a listen to this and enjoy the calm, centering your energy, releasing stress, breathing easy in a few moments:
DNA repair https://www.youtube.com/watch?v=N6IEIANncwY
This is on high rotation at OBG HQ :)

Music:
3 hours of bliss for relaxation and deep sleep using the 528 hz healing frequency – we play it in the office, really works for focus in a calm state. No noisy radio ads thank you very much at OBG.
https://www.youtube.com/watch?v=g9xClTReb7I

For comprehensive scientific information on the use of the 528 hz frequency:
http://skeptics.stackexchange.com/questions/8377/does-528-hz-facilitate-dna-repair

http://www.528records.com/pages/dna-repair-frequency-revealed-bible-intrigues-scientists-and-religious-scholars

The Solfeggio frequencies:
There are actually six tones which are part of an ancient 6-tone scale, the six ‘Solfeggio frequencies’, used for healing and relaxation in many sacred chants and music. Look at the wonderful effects these 6 Solfeggio frequencies have on water in the below photo.

Great and in depth information here:

http://attunedvibrations.com/solfeggio/

http://www.redicecreations.com/specialreports/2006/01jan/solfeggio.html

The main six Solfeggio frequencies are:
UT – 396 Hz – Liberating Guilt and Fear
RE – 417 Hz – Undoing Situations and Facilitating Change
MI – 528 Hz – Transformation and Miracles (DNA Repair)
FA – 639 Hz – Connecting/Relationships
SOL – 741 Hz – Awakening Intuition
LA – 852 Hz – Returning to Spiritual Order.

You will find so much music using the solfeggio tunes online.

Enjoy your days with nature, calming crickets and soft waves :)

Solfeggio_water_crystals

Why do we need Magnesium?

Why do we need Magnesium? And how can we tell we need it?

Magnesium is a necessary element which boost the immune system and treats tissue repair and condition and more.

Why do we need Magnesium?
Magnesium is responsible for over 300 chemical reactions in the body. It helps maintain normal muscle and nerve function. It keeps your heart beating steadily. And, it helps to build a healthy immune system. Magnesium is a crucial element that your body needs to function at even the most basic levels – making it crucially important to get enough of this essential mineral on a daily basis.

Magnesium is also the fourth most abundant mineral in your body. This mineral may also play a role in addressing medical conditions such as high blood pressure, diabetes and cardiovascular disease, according to the Office of Dietary Supplements, or ODS.

Read more:
http://www.sheknows.com/health-and-wellness/articles/807956/why-you-need-magnesium
http://www.livestrong.com/article/254717-why-do-we-need-magnesium-in-our-diet/#ixzz2NH8XIqF7

How can we tell we need it?
Stressed, trouble sleeping, eye twitches, muscle cramps, spasms, anxiety….?

We found a good site below that notes some symptoms of low Magnesium. Tried and tested, I can say I have a much more peaceful and restful sleep with extra Magnesium in my diet:
http://www.ancient-minerals.com/magnesium-deficiency/need-more/

Magnesium helps:
– Headaches/ Migraines
– Sore Muscles
– Insomnia/ Restless Legs
– Fibromyalgia/ Chronic Fatigue
– Colds/ Flu/ Sore throat
– High Blood Pressure
– Asthmatic Conditions
– Facial/ Skin Care – use topically to combat bad bacteria.
– Also may help Asthma, Arthritis, Heart Health, Cognitive Function, Cramping, PMS, Menopause, Skin repair, Immune functioning, Skin Repair and finally as the most effective Deodorant you’ll ever use.

Also remember to consume a good ratio of Calcium to Magnesium of around anywhere from 1:1 to 2:1.

Calcium – green leafy vegetables, Spirulina, Super Greens, nuts, tahini, seeds. All devoid of animal fat (like in dairy milk), which actually decreases your absorption of Calcium in the body. Go for a plant source of Calcium – it absorbs better.

Green Superfoods here

 

 

Top every day foods high in Magnesium

As part of our product reviews and ‘getting-to-know’ the Organic Buyers Group , we will introduce a new Product Category and a Product each day.

Today’s Product is Nasanta’s Magnesium Deodorant as shown here:

obg.com.au/1247

The BEST BEST Deodorant you will ever use – neutralises the acid bacteria that forms throughout the day.

Nasanta and Amazing Oils Magnesium products are beneficial as they provide us all, the much needed Magnesium we are lacking due to soil depletion over time and the introduction of overly processed foods.

Magnesium – relaxes aches, pains, tight muscles, headaches, encourages sleep amongst many other health benefits as listed in the previous post.

We can also replenish Magnesium in our diets with top superfoods such as:
1. Oat Bran
2. Black Styrian Pumpkin & Sunflower & Flax Seeds
3. Tahini – Black Tahini has the highest compared to white sesame
4. Nuts – Brazil, Almonds
5. Cacao Powder – Loving Earth’s Raw Cacao Powder is in our top 5 bestselling products, rich, pure and delicious!
6. Molasses – Blackstrap, unsulphured and organic – Melrose’s is the best value and super popular. 1 spoon in warm water in the morning is so soothing.

All these products can be found in store in several categories:
1. Cereals obg.com.au/cereals
2. Seeds obg.com.au/seeds
3. Butters Tahini obg.com.au/butters
4. Nuts obg.com.au/nuts
5. Cacao obg.com.au/cacao
6. Sweeteners Molasses obg.com.au/sweeteners

OK…. that was 6 categories today! :)

Though Magnesium is such an important element to boost in our bodies, along with a good ratio of Calcium. Wholefoods have a good balance.

Enjoy browsing!

 

 

Amazing Oil’s Magnesium – health benefits

Sooth tired muscles, headaches and sleepless nights with Australian Organic Magnesium Chloride.

Nowhere else in the world is it possible to find the guaranteed purity of BFA Organic Certification.

After discovering what Dr Carolyn Dean calls the ‘Miracle of Magnesium’,  Amazing Oils set out to find the purest grade of Magnesium Chloride.

Click here for the Amazing Oils Organic Magnesium Oil products.

Listen to what Dr Carolyn Dean says about the benefits of Magnesium:

 

Health Benefits and Usage: Spray on the skin and gently massage.
– Basic Use for all symptoms as well as general health improvement is to spray under armpits and behind the knees.

– For Headaches/ Migraines: Rub into temples and back of the neck.

– Sore Muscles: Use topically. Rub in. Relief will only take a few minutes.

Insomnia/ Restless Legs: Basic protocol twice daily. Use on legs before sleep.

– Fibromyalgia/ Chronic Fatigue: Use twice daily plus topically for pain relief.

– Colds/ Flu/ Sore throat: At first signs basic use is spray twice in half-cup of water. Gargle and swallow.

– High Blood Pressure – as Basic Use and also spray onto chest twice daily and rub in.

– Asthmatic Conditions: Same as high blood pressure (above) and spray twice into half-cup water thrice daily.

Facial/ Skin Care: Basic Use as above plus use directly on skin.

– Also suitable for Asthma, Arthritis, Heart Health, Cognitive Function, Cramping, PMS, Menopause, Skin repair, Immune functioning, Skin Repair, Deodorant.

Ingredients: Certified Organic Magnesium Chloride.

 

 

 

 

What foods are Alkaline vs Acid: Food Chart

As we previously mentioned in a last post, a more alkaline diet promotes good health, reducing the risk of inflammation and stress on our body.

Why is this?
Our normal pH level is slightly alkaline, slightly above neutral at around 7.2 – 7.3.

A healthy alkaline body feels – good levels of energy, has a clear mind to make decisions and focus on tasks at hand, has a good healthy appetite, does not feel bloated or too gassy, has regular easy bowel movements, sleeps well and wakes up feeling rejuvenated.

An acidic body leads to inflammation, potential heart disease, arthritis and a list of other life-threatening ailments due to the imbalance of acid and alkaline in our body’s fluids and tissues. It is simple chemistry. Our body cannot sustain a healthy equilibrium in an acidic state.

Some symptoms may be feeling thirsty after a meal, or feeling prickly skin that sweats or becomes red and itchy. Internal inflammation can visibly manifests itself through our skin – skin disorders, rash, eczema are all signs. Or a good indication is a red colour on the tip of your tongue maybe even swollen, or sore. A heavy whiteish or yellow coating on your tongue each morning tells alot about a bad diet. You can feel the difference when you eat a fresh alkaline food instead of an acidic food.

For optimum cell function, we require more alkaline foods which are also high in nutrition.
A balance of 80-20 alkaline-acid is the ideal ratio to boost your immunity, rejuvenate your hard-working body, cleanse toxins and organs and recharge your energy.

However our modern day eating habits or availability of more processed, higher fat, higher salt, higher animal and higher sugar types of foods have caused our normal healthy pH to become more acidic.

Examples:
Alkalising foods – green vegetables, sprouts (DIY Sprout Kit) – full of active enzymes, raw and nutritious plant protein. Organic is best without pesticides and toxic chemicals, and even better raw foods.
Acidifying foods – meat, dairy, some grains, fast food.

There are many sources of information available on alkaline vs acidic foods and also various ways of how the pH of foods are tested – testing ash residue of the food or the sugar levels of foods and its effects on our body.

A good website we found described an informative chart and some simple strategies that may help to gradually balance your pH level:

non-dairy milks e.g. almond milk instead of animal dairy products
– no red meat and reduction of any chicken or turkey
– no soft drinks, soda, coffee – alkaline water and alkaline green drinks instead
– wholewheat products instead of anything containing white flour
– big salads as a whole meal as often as possible, including tomatoes, zucchini, squash, cucumbers, almonds, avocados with pumpkin, sunflower, or sesame seeds
– no processed, ready made or fast food at all.

The food chart below for Alkaline and Acidic Food is divided into three categories:
1. Foods you should eat in abundance
2. Foods you should eat moderately
3. Foods you should try to avoid.

The table below helps to identify various foods’ pH-level. Each one is assigned a number which mirrors its approximate relative potential of alkalinity (+) or acidity (-) existent in one ounce (28.35g) of food. The higher the number, the better it is for you to eat.

 

Healthy Alkaline Foods
– Eat lots of them!

Vegetables
Alfalfa Grass +29.3
Asparagus +1.3
Barley Grass +28.1
Broccoli +14.4
Brussels Sprouts +0.5
Cabbage Lettuce, Fresh +14.1
Cauliflower +3.1
Cayenne Pepper +18.8
Celery +13.3
Chives +8.3
Comfrey +1.5
Cucumber, Fresh +31.5
Dandelion +22.7
Dog Grass +22.6
Endive, Fresh +14.5
French Cut Green Beans +11.2
Garlic +13.2
Green Cabbage December Harvest +4.0
Green Cabbage, March Harvest +2.0
Kamut Grass +27.6
Lamb’s Lettuce +4.8
Leeks (Bulbs) +7.2
Lettuce +2.2
Onion +3.0
Peas, Fresh +5.1
Peas, Ripe +0.5
Red Cabbage +6.3
Rhubarb Stalks +6.3
Savoy Cabbage +4.5
Shave Grass +21.7
Sorrel +11.5
Soy Sprouts +29.5
Spinach (Other Than March) +13.1
Spinach, March Harvest +8.0
Sprouted Chia Seeds +28.5
Sprouted Radish Seeds +28.4
Straw Grass +21.4
Watercress +7.7
Wheat Grass +33.8
White Cabbage +3.3
Zucchini +5.7

Root Vegetables
Beet +11.3
Carrot +9.5
Horseradish +6.8
Kohlrabi +5.1
Potatoes +2.0
Red Radish +16.7
Rutabaga +3.1
Summer Black Radish +39.4
Turnip +8.0
White Radish (Spring) +3.1

Fruits
Avocado (Protein) +15.6
Fresh Lemon +9.9
Limes +8.2
Tomato +13.6

Non-Stored Organic Grains And Legumes
Buckwheat Groats +0.5
Granulated Soy (Cooked Ground Soy Beans) +12.8
Lentils +0.6
Lima Beans +12.0
Quinoa +
Soy Flour +2.5
Soy Lecithin (Pure) +38.0
Soy Nuts (soaked Soy Beans, Then Air Dried) +26.5
Soybeans, Fresh +12.0
Spelt +0.5
Tofu +3.2
White Beans (Navy Beans) +12.1

Nuts
Almonds +3.6
Brazil Nuts +0.5

Seeds
Caraway Seeds +2.3
Cumin Seeds +1.1
Fennel Seeds +1.3
Flax Seeds +1.3
Pumpkin Seeds +5.6
Sesame Seeds +0.5
Sunflower Seeds +5.4
Wheat Kernel +11.4

Fats (Fresh, Cold-Pressed Oils)
Borage Oil +3.2
Evening Primrose Oil +4.1
Flax Seed Oil +3.5
Marine Lipids +4.7
Olive Oil +1.0

Foods you should only
consume moderately

Fruits
(In Season, For Cleansing Only Or With Moderation)
Apples -8,5
Apricot -9.5
Banana, Ripe -10.1
Bananna, Unripe +4.8
Black Currant -6.1
Blueberry -5.3
Cantaloupe -2.5
Cherry, Sour +3.5
Cherry, Sweet -3.6
Coconut, Fresh +0.5
Cranberry -7.0
Currant -8.2
Date -4.7
Fig Juice Powder -2.4
Gooseberry, Ripe -7.7
Grape, Ripe -7.6
Grapefruit -1.7
Italian Plum -4.9
Mandarin Orange -11.5
Mango -8.7
Orange -9.2
Papaya -9.4
Peach -9.7
Pear -9.9
Pineapple -12.6
Rasperry -5.1
Red Currant -2.4
Rose Hips -15.5
Strawberry -5.4
Tangerine -8.5
Watermelon -1.0
Yellow Plum -4.9
Non-Stored Grains
Brown Rice -12.5
Wheat -10.1
Nuts
Hazelnuts -2.0
Macadamia Nuts -3.2
Walnuts -8.0
Fish
Fresh Water Fish -11.8
Fats
Coconut Milk -1.5
Sunflower Oil -6.7

Unhealthy Acidic Foods
– Try to avoid them!

Meat, Poultry, And Fish
Beef -34.5
Chicken (to -22) -18.0
Eggs (to -22)
Liver -3.0
Ocean Fish -20.0
Organ Meats -3.0
Oysters -5.0
Pork -38.0
Veal -35.0
Milk And Milk Products
Buttermilk +1.3
Cream -3.9
Hard Cheese -18.1
Homogenized Milk -1.0
Quark -17.3
Bread, Biscuits (Stored Grains/Risen Dough)
Rye Bread -2.5
White Biscuit -6.5
White Bread -10.0
Whole-Grain Bread -4.5
Whole-Meal Bread -6.5
Nuts
Cashews -9.3
Peanuts -12.8
Pistachios -16.6
Fats
Butter -3.9
Corn Oil -6.5
Margarine -7.5
Sweets
Artificial Sweetners -26.5
Barley Malt Syrup -9.3
Beet Sugar -15.1
Brown Rice Syrup -8.7
Chocolate -24.6
Dr. Bronner’s Barley
Dried Sugar Cane Juice -18.0
Fructose -9.5
Honey -7.6
Malt Sweetener -9.8
Milk Sugar -9.4
Molasses -14.6
Turbinado Sugar -9.5
White Sugar -17.6

Condiments
Ketchup -12.4
Mayonaise -12.5
Mustard -19.2
Soy Sauce -36.2
Vinegar -39.4
Beverages
Beer -26.8
Coffee -25.1
Fruit Juice Sweetened
Fruit Juice, Packaged, Natural -8.7
Liquor -38.7
Tea (Black) -27.1
Wine -16.4
Miscellaneous
Canned Foods
Microwaved Foods
Processed Foods

Table: pH scale of alkaline and acid forming foods
(Source: “Back To The House Of Health” by Shelley Redford Young and from http://www.balance-ph-diet.com/acid_alkaline_food_chart.html)

 

Enjoy a healthy and delicious balance of foods for a healthy body and healthier future.

 

 

 

 

Lets breathe and reduce stress – top tips that are fun to do!

Its been a busy few weeks. Spring’s renewing energy has us all starting or finishing off projects to start something new, cleanse out the old, with the intention of practising healthy daily habits that we also want to enjoy.

Here are some tips on how to have more fun during your day and actually boost your health at the same time too.

1. Good yummy food – we all know this, but lets enjoy it and enjoy good food that helps us reduce stress.

What are these good foods? Foods that create an alkaline pH in our body e.g. fresh fruit and vegetables, lemons instead of oranges (interesting?), unprocessed foods that do not leave you thirsty. More on this in our next post on What Foods are Acid vs Alkaline and Food Combining.

Foods that create an acid pH cause inflammation, which creates more stress in our body, and a greater inability to cope with stress. Examples of inflammation are arthritis, red blotchy patches and a variety of skin disorders which is the way our body tries to release inflammation – through our largest organ, the skin. Try to reduce the intake of dairy, highly processed sugars and processed foods, processed meats full of nitrate, red meats, fried foods, alcohol and badly combined foods.

Though if we do consume these acidic foods, try to balance the overall meal with more alkaline foods to balance your pH with 80/20 ratio of alkaline/acidic foods. Also more on this in our next post on What Foods are Acid vs Alkaline and Food Combing.

Don’t worry if you indulge, enjoy it, don’t feel guilty creating more stress. At least sticking to the 80% healthy, 20% not-so-healthy is a good aim for your week’s meals. Better achieving the 80% than none at all by dwelling on the hot chips, and giving up on a healthy diet. Enjoy the 80% and enjoy the 20%.

Indulge: If its too gourmet or an extra dollar here or there, go for it if possible. Compared to other not-so-good spending habits, splurging a little extra on that favourite meal is not too much to ask of ourselves. Not only will it leave you happy and content but it is our life-sustaining energy source, so savour every morsel of your must-have meal of the day.

And that must-have meal might just be hummus and crackers which is the delight of my young niece’s day, or a juicy cucumber with its clean flavours which her brother absolutely loves. What about an organic sweet carrot dipped in your favourite dip of tahini, garlic and cannellini beans = good protein, fibre, beta carotene and a variety of other vitamins and minerals.

Finally, lets try for organic. Even better, a low sugar and even dairy-free meal, as there are many alternatives around that are absolutely delicious e.g. Organic Dairy-Free Coconut Milk Ice Cream. Try it for a change.

2. Exersise – this is definitely in the top 3 along with food and sleep to de-stress our body and mind.

A daily bounce around in a dance class, stretch and strengthen with yoga or pilates, relaxing with qigong or tai chi, or a good run, walk or bike ride plus a few bench presses thrown in are all great ways to de-stress our mind, stretch out tight muscles and calm our nervous system.

Once you have decided to spend the next 30-60 minutes of your day for pure fun – the first few breathes are a release of all the anxiety built up from a busy schedule. Breathe. Once our mind has the focus on pure fun for the next moments, be in the present, in tune with your body, breathing in new energy, releasing stale air to detoxify, energise, stretch and relax sore muscles from sitting or standing all day.

Tip on posture: sitting cross-legged infront of the TV is much better than sitting in another chair again, after your day of sitting in chairs or standing. It will open the hips and work the core muscles.

Remember: good posture in the core centre region of our body creates good alignment above the centre to our head, and below the centre to our feet. No more flat feet or protruding chins straining our neck muscles, no more hunching or slouching bellies causing lower back pain. Slightly tuck the pelvis under, activate your tummy muscles (lower and upper), look straight ahead, sit your head on top of the spine and feel your back and shoulder muscles ease alittle, by using your core tummy muscles to also help in every day posture.

Draw and pull an imaginary string up through your spine through the top of your head and feel your body and vision take a new perspective in a relaxed and stable posture.

The head weighs 5-6kg. Imagine trying to hold onto a big rock tilting on the edge of a cliff, all the strain and energy required to hold onto this rock from falling over the edge. This is what our neck, shoulder and back muscles feel every moment we tilt our head forward for lengthy periods of time. Chin to chest stretches are fine, though how long do we hold this bad head posture looking at a PC or laptop. Scroll your content up to the top of the screen to align your head and eyes up. Even better, position your monitor so the eyeline looking straight forward is at least in the centre of the monitor or slightly above.

3. Sleep more and earlier for ‘larks’ or be fine sleeping late if you are in ‘owl’ – we’ve talked about the Science of Napping and the Sleep Diet in past posts and we cannot under-estimate the importance of a good sleep for our pure happiness so we can have another fun-filled and healthy in mind and body day.  Sleep balances cortisol levels in our brain so we can better manage stressful moments. Less than adequate sleep raises cortisol which creates inflammation, making it even more difficult to fall asleep.

‘Larks’ sleep and wake early – so prepare and unwind early with the natural setting of the sun by lowering light sources, less bright light from PCs and TVs, listening to soothing music and eating ideal foods as posted here. Putting in these good routines for the majority of the week will allow plenty of rest for those few late nights we indulge in.

‘Owls’ work best later in the day to late at night. We are not all the same, so once we understand our nature and of others, accepting the variety of daily routines allows us to work in harmony with each other and ourselves. Give that ‘owl’ in your life some quiet time in the morning to enjoy their slumber time.

4. Laugh at your mistakes today – oh silly me, lets not dwell on things that do not turn out as we would like them to, or should. In reality you’ve nearly made it there, and the next time you try, you’ll know how to with clearer insight. We are all perfectly imperfect.

5. Laugh – yes just laugh, have fun, and enjoy a good laugh with friends, colleagues or on your own. Of course, lets not laugh at another’s expense. There is so much more to observe in life, we are sure to find a funny moment somewhere in there.

6. Focus on reachable goals within our control – breathe and think for a moment, what is important today? Plan a realistic daily schedule where you are not set up for unnecessary disappointment. Feel good with what you have accomplished today.

7. Hug your loved ones – even a short 5 second hug, the longer, even better, is an instant stress relief, lowering your heart rate and any lingering anxiety. A hug deepens and slows our breathing and mind from the frantic pace we set ourselves each day.

8. Do something you have been putting off … for ages! We only have so much brain space to jam all the ‘to do lists’ we give ourselves without frying a few nerves along the way. What a relief it is when you cross even one point of that list. You are progressing, slowly and surely.

Call that someone, browse and dream through tropical island photos, clean up that corner, fill in the paperwork, go for a long-deserved walk, write in your diary by hand, watch a favourite movie or bake a cake ; ) !

(Ever tried The Ultimate Black Bean Chocolate Cake ? Dairy and gluten free, increase your protein, low GI sugars, healthy coconut oil, antioxidant plus with cacao. Great way to increase beans in your kid’s diet. Pure yum for us all.)

There are many more great tips, though if we could just do these top 8 at least every other day, we’ll be feeling better without the week flying past in a blur of chasing tasks to do. Demands on our lives are greater than ever, though we have control over most of it if we make the right and healthy choice.

Have fun and have a great day today!

 

 

Napping – healthy, happily and also a good habit.

How many of us love to nap? A good 90 minutes or a few minutes of quiet bliss. Or do some of us think napping is ‘lazy’, unnatural or a sign of poor health leaving you more drowsy?

As nature always explains, there are reasons why we naturally feel tired at certain times of the day and why we can feel more energetic and at other times, groggy for hours afterwards.

The Science Of The Perfect Nap – yes, there is such a thing.

And here’s how to plan your Perfect Nap, enjoy it, reap the health benefits, lower your blood pressure, reduce excessive weight gain, improve your productivity, creativity and memory, be part of an evolutionary necessity that even large companies such as Google and Apple allow to improve mental efficiency – and do this all guilt free.  Sleeping on the job is a good thing.

How to enjoy a perfect nap?:
1. Nap before you feel overly tired. Monitor how you feel and plan your nap time. Looking forward to your nap has its health benefits too.

2. Find a quiet, dark place, set a ‘soothing’ alarm (not a stressful grating beep) to time your perfect nap.

3. To avoid waking drowsy – take a short 20 minute nap, or if possible 45 minutes. If you need a longer nap, sleep till 90 minutes so you can work through the sleep cycle.

4. Breath, relax and enjoy what nature intended for millennia.

Click here for more on The Science Of The Perfect Nap.

 

(The Surprising Science Behind Napping [Medical Coding and Billing]

This post originally appeared on the Medical Coding & Billing blog.)


 

Need a good night’s sleep?

We all need a good night’s sleep. Here’s the latest from Dr Camel Harrington, an Australian sleep scientist on what is really happening in our slumber hours, and how we can encourage a restful night’s sleep for an energetic day ahead – full of focus, alertness, good decision-making and even weight-loss.

Listen here to Dr Carmel Harrington’s chat with Margaret Throsby on ABC FM and introduction to her book ‘The Sleep Diet‘.

Some tips for a good night’s sleep from Dr Carmel Harrington’s ‘The Sleep Diet':

‘Prepare to sleep’ routine:

1. Turn off  your PC early – the PC and surrounding room is usually a very bright light source which can reduce the production of melatonin – your sleep hormone.

2. TVs in the bedroom – ‘an absolute no-no’ . TVs and the TV room is a more dimly lit light source compared to having a PC on, however the stimulation and habit of being awake at late hours to watch TV can reduce your melatonin and disrupt that night when you really want to sleep on time, instead of staying up late watching TV in bed.

Good – High tryptophan foods which help produce serotonin (our feel-good hormone) and melatonin (our sleep hormone).
– leafy green vegetables
– mushrooms
– nuts (hazelnuts, almonds).

Dairy such as milk and yoghurt are high in tryptophan however are calorie-dense carbohydrate foods which will have an adverse effect to a good night’s sleep.

Bad – foods high in tyrosine, tyramine or glutamate, that will wake us up, stimulating our awake hormones, resulting in a disturbed sleep, an overactive mind and sometimes nightmares:
– red meat
– processed meat (e.g. bacon, ham)
– cheese
– soy beans and soy products
– many types of spicy foods as they contain MSG (mono sodium glutamate)
– refined carbohydrates or high quantities of sugar
– alcohol.

Eat well, organic if possible, eat deliciously and enjoy a good night’s sleep.

 

 

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