6 Doctor-Recommended Sleep Aids

Tired of counting sheep? Try one of these remedies and get a good night’s sleep.

1. Aromatherapy
Try it: When you’re drowsy but slightly tense.

How to use it: Massage a dab of aromatherapeutic balm or oil into the back of your neck and shoulders (and inhale deeply) before you hit the sack. Certain fragrances, including lavender and lemon balm, promote snooze-inducing relaxation, says Rubin Naiman, Ph.D., a sleep specialist at the Arizona Center for Integrative Medicine, in Tucson. 

Good to know: You don’t have to stick to traditional aromatherapeutic scents—any fragrance that makes you feel good can be calming, says Phyllis Zee, M.D., Ph.D., a professor of neurology and the director of the Sleep Disorders Center at Northwestern University, in Chicago.

2. Valerian TeaTry it: If you are getting a full night’s sleep but still feel tired in the a.m.
How to use it: Sip a brew made from the flowering plant an hour or so before bedtime. Some studies have shown that valerian can help increase sleep quality (it’s packed with antioxidants, too). You may have to drink it for several nights in a row before it works, says Naiman.

Good to know: Valerian shouldn’t be taken for more than two weeks at a time, since prolonged use can lead to dependency. And it can interfere with some prescription medications, including cholesterol drugs, so check with your doctor before steeping.

3. GABA-Enhanced DrinkTry it: When your head is racing with worries.

How to use it: Down a shot of gamma-aminobutyric acid (GABA) right before bed. 

“GABA, an amino acid found in your body, has been shown to quiet the mind when taken orally,” says Naiman.

Good to know: Certain foods, including brown rice, bananas, and mackerel, contain GABA. Consuming them during the day may help you sleep better at night.

Read more: http://www.foxnews.com/health/2011/11/25/6-doctor-recommended-sleep-aids/#ixzz1ejr7K8rW

Small overdoses of Tylenol can add up to deadly damage

By Rachel Rettner
My Health News Daily
Taking even slightly too much Tylenol over a period of several days can lead to an overdose with deadly consequences, a new study says.

The study looked at what are called "staggered overdoses," in which a person repeatedly exceeds the daily recommendation through small overdoses. This is in contrast to the more familiar single overdose, when a person takes too many pills at once.

In the study, staggered overdoses of acetaminophen  (which is found in Tylenol and other pain releivers) were more deadly than single overdoses, even though people who experienced staggered overdoses typically took smaller total amounts of acetaminophen than those who experienced a single overdose.

http://vitals.msnbc.msn.com/_news/2011/11/22/8962056-small-overdoses-of-tylenol-can-add-up-to-deadly-damageDoctors may not identify staggered overdoses right away, researchers added. People with a staggered overdose may have levels of the drug in their blood below what a standard blood test would indicate as an overdose, even when their liver is badly damaged.

People taking acetaminophen should stay within the recommended limits of the drug and take even less of it when they are on other painkillers, said study researcher Kenneth Simpson of the University of Edinburgh in Scotland. The researchers defined an overdose as taking more than 4,000 milligrams of acetaminophen in a 24 hour period. The Food and Drug Administration also sets the maximum dose at 4,000 milligrams.

And, Simpson said, doctors should realize the criteria used to identify overdose patients do not work as well for staggered overdoses.

The study was published online in the British Journal of Clinical Pharmacology.

Simpson and colleagues examined information from 663 patients with liver problems caused by acetaminophen (also known as paracetamol) who were admitted to an Edinburgh hospital between 1992 and 2008.

The researchers found that nearly a quarter of them (161 patients) had taken staggered overdoses.

On average, staggered overdose patients took 24 grams (24,000 milligrams) of acetaminophen, typically over several days. Single-overdose patients consumed 27 grams (27,000 milligrams) at once, or six times the recommended dose for a whole day.

A total of 60 patients died from a staggered overdose, and 140 patients from a single overdose. This equates to a mortality rate of 37.3 percent among the staggered overdose group, and 27.8 percent in the single overdose group. Staggered overdose patients also were more likely to have liver and brain problems, require kidney dialysis and need help with breathing.

Close to 60 percent of the staggered overdose group said they had taken the drug to relieve pain, including abdominal or muscular pains, headache or toothache.

During a staggered overdose, the drug likely builds up in the liver and kills the cells, Simpson said.

Staggered overdose patients may have fared less well because they did not receive the appropriate treatment soon enough, or because they had been drinking alcohol along with acetaminophen, he said.

The new study "sheds light on the fact that the maximum recommended daily dose should be strictly adhered to," said Dr. Joshua Lenchus, an associate professor of clinical medicine at the University of Miami Miller School of Medicine.

Acetaminophen also appears in combination with other drugs in certain prescription products. In January the Food and Drug Administration asked all manufacturers of acetaminophen to lower the dose in a single tablet to 325 mg. Even at this dose, people who take two tablets every four hours for 24 hours come close to the 4,000 mg limit. (Packets of regular Tylenol pills, which contain 325 mg, say: "Do not take more than 12 tablets in 24 hours.")

"It's pretty easy for people to take just a couple of tablets every four hours," Lenchus said.

Doctors need to consider the possibility of overdoses when patients come to the hospital after taking acetaminophen, even if the patients have not obviously taken many pills at once, Lenchus said.

Coffee Can Lower Cancer Risk in Women, Study Says

Drinking two or more cups of coffee a day may lower women's risk of developing endometrial cancer, American researchers found.

Scientists at the Harvard School of Public Health analyzed the effect of coffee intake on 67,470 women and found that 672 developed endometrial cancers, which affect the lining of the uterus, over a 26-year period.

Those who drank more than four cups of coffee a day were 25 percent less likely to develop the cancer, while those who had two or three cups had a reduced risk of seven percent, according to the study, published in the journal Cancer Epidemiology, Biomarkers and Prevention.

The same link was found in women who drank decaffeinated coffee, with those drinking two cups per day at a 22 percent reduced risk for the cancer.

"Coffee has already been shown to be protective against diabetes due to its effect on insulin," senior researcher Edward Giovannucci said. "So we hypothesized that we'd see a reduction in some cancers, as well."

Giovannucci also warned about the dangers of drinking coffee and smoking.

"Coffee has long been linked with smoking, and if you drink coffee and smoke, the positive effects of coffee are going to be more than outweighed by the negative effects of smoking," he added. "However, laboratory testing has found that coffee has much more antioxidants than most vegetables

Read more: http://www.foxnews.com/health/2011/11/23/coffee-can-lower-cancer-risk-in-women-study-says/#ixzz1eYRNR5tg

Top Gifts for Cancer Survivors.

Whether your loved one is currently battling cancer or is joining the survivor's club, there are plenty of gifts you can give this year to show how much you care. As a newly inducted member myself, I can tell you from experience that these not-so-obvious gift ideas are sure to bring a smile to the face of patients in the fight of their lives.

1. Gym membership

Studies have shown that there is a direct correlation between exercise and a lower risk of cancer recurrence. A chance to get on the treadmill, do a few laps in the pool or participate in a group fitness class may be just what your loved one needs to get his or her heart rate up and release some feel-good endorphins. I didn’t feel much like exercising during treatment, but it really helped me get back in shape after a few months of lying around. Visit GymNearMe.com to find the most convenient gym or yoga studio.

2. Spa treatment

Different types of cancer treatment can really affect a cancer survivor’s skin, especially radiation and chemotherapy. A facial or peel can help give your loved one more confidence by revealing a brighter, more refreshed face. Patients currently under a doctor’s care should check with their physician first before undergoing any treatments. SpaFinder.com can help you pick the perfect type of pampering.

3. Donation to cancer foundation

It’s the gift that keeps on giving. Donating to your loved one’s favorite cancer foundation in their name gives them a sense of helping others who are fighting the disease or furthering research for a cure. Many will send you a card in the mail to give as a gift, or hop on your computer and print your own after donating. With so many to choose from, CharityNavigator.org can help.

4. Humorous cancer merchandise

There is nothing funny about cancer, but most would agree that laughter is the best medicine. If the cancer patient in your life has a quirky sense of humor, FunnyCancerShirts.com has all the merchandise they need to keep their chin up and remind them they are kicking cancer’s butt—or already did! A percentage of the proceeds go to cancer research, and the site was started by a cancer survivor who knows first-hand the benefits of keeping your sense of humor. My favorite? Chemo! All the Cool Kids are doing it!

5. Recovery basket

There is no bigger bummer than undergoing cancer treatment during the holiday season. A great way to send a cancer patient some comforting cheer is through a recovery basket. Fill it with goodies to help them get well like tea, books, movies, bubble bath or a quilt. Don’t want to put one together yourself? HealingBaskets.com has baskets that you can buy pre-made.

6. Camera

Surviving cancer is like getting a second chance at life. Give your loved one the opportunity to capture every moment on film with a new camera or video camera. They will be able to record memories from the days they fought to get back and everything life has to offer as a survivor. ConsumerReports.org can point you in the direction of the best buys.

7. Restaurant gift card

Oncologists agree that the most common complaint from their patients is nausea. Like most going through chemotherapy, I didn’t have much of an appetite and even lost my sense of taste for awhile. Getting your cancer survivor a gift certificate to a local restaurant can get them excited about trying new foods and tasting their favorites again. Get one online atRestaurants.com.

Read more: http://www.foxnews.com/health/2011/11/21/top-gifts-for-cancer-survivors/#ixzz1eYPElmkJ

This Thanksgiving, Forget the Food Coma

Thanksgiving is a time to be grateful for family and friends, as everyone gathers to pig out on junk food, and then pass out in front of the television, only to wake up hours later from your tryptophan-induced coma to eat (more), drink (more), and be merry (ish).

Sound familiar? I thought so.

This year, rather than kick into auto pilot during the holiday season and allow others to decide what you are going to eat, take ownership of your health, just like you do every other day of the year. Show your loved ones the responsible, informed eater that you are, and inspire them to make changes in their lives too. 

Because I know it’s not easy to go it alone, here are some tips to make your Thanksgiving meal one your body will actually thank you for this year:

• Don’t make everything from scratch. Tofurky, which can be purchased at almost any grocery store, is made with tofu and other natural ingredients, but you can add your own touch by glazing it with organic olive oil; fresh rosemary; garlic; orange juice; and raw, low-sodium shoyu sauce. Then, slice up several organic yellow onions, carrots and celery stalks and toss them into the pot for the last 15 minutes of baking. Voila! Tofurky done right. Also, deliciously.

• Rather than starve yourself in anticipation of gorging on the big meal, enjoy little bites throughout the day. Not only will it keep your metabolism working, it’ll prevent you from feeling overly full, and eventually nauseous, following dinner. Graze on a handful of nuts, ideally an organic, raw mixture that includes almonds, walnuts, pecans, goji berries, green pistachios, and dried cranberries.

• Try to keep your blood sugar level stable throughout the day. Don’t overdo it on the carbs or underdo it by not eating all day. This way, you won’t freak out on your relatives when one (or two) if them inevitably says something that make you want to hurl a Tofurky roast at their head.

• Choose organic ingredients. Then, cook and prepare them with love. Some Imus family favorites include:
- Stuffing made from quinoa, millet, wild rice, rosemary & sage
- Vegan mushroom gravy
- Poached cranberry and apple dumplings
- Haricot verts (string beans) sautéed with olive oil, garlic, sea salt, with a splash of lemon juice and grated lemon zest
- Steamed brussel sprouts tossed with olive oil, sea salt, walnuts, dried cranberries, and a dash of cinnamon
- Warm, fluffy dinner rolls
- Cranberry-pomegranate relish

OK, no one is perfect…I need that darned canned cranberry sauce, too. Make sure the can you buy is organic and BPA-free. 

For dessert, my favorites are mini vegan pecan pies made from scratch, served with vanilla coconut milk ice cream and accompanied by a steaming cup of hot chocolate, with shaved dark chocolate bits on top
Finally, if you’re hosting the event, make sure to take time to sit and enjoy the feast you’ve prepared. 

All too often we become preoccupied with perfecting a party, running around while everyone else relaxes. The point of the holiday is not turkey or stuffing, as pop culture would have us believe, but reconnecting with family and friends. Turkey or Tofurky, this is one piece of advice I hope you’ll truly abide. Happy Thanksgiving!

Deirdre Imus is the Founder and President of The Deirdre Imus Environmental Health Center™ at Hackensack University Medical Center and Co-Founder/Director of the Imus Cattle Ranch for Kids with Cancer. She is a New York Times best-selling author and a frequent contributor to FoxNewsHealth.com,

Read more: http://www.foxnews.com/health/2011/11/22/this-thanksgiving-forget-food-coma/#ixzz1eSOOS9mq

10 Ways to Relieve Stress Naturally

As a doctor, I get a lot of health questions both in my practice and in my email inbox. Today, I found one that I felt was particularly compelling, which I’d like to share with you.

Hi, Dr. Manny, can you please tell me some natural remedies for stress? – Shideh

Holidays can be a stressful time for anybody, especially in today's day and age, with all the problems Americans are facing in this difficult economy. More and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems, so I feel this question is very appropriate.

Rest assured, there are many things you can do before you run out to get a pill. Here’s a list of some of the most effective natural stress reducers.

1. Passionflower

While passionflower has long been considered a “folk remedy” for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Though not proven, it is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This lowers the activity of some brain cells, making you feel more relaxed.

Passionflower is available in a variety of forms, including infusions, teas, liquid extracts and tinctures. It is not recommended for children or for women who are pregnant or nursing. Consult your doctor before adding it to your diet, especially if you are taking other medications.

2. Massage

This is kind of a no-brainer, right? Everybody loves a massage. But did you know that it’s been used as a stress reliever for thousands of years? Historically, the Chinese used massage to open blocked energy channels in order to improve health and Hippocrates, the “father of western medicine,” used friction for physical healing treatments. Today, we use massage to relax tense muscles, reduce pain and improve circulation, which can all do wonders for the mind.

3. Meditation

Meditation, or mindfulness, only takes 15 to 30 minutes a day, which is possible even in a packed schedule. It’s also incredibly affordable, considering the only tool you need is your own mind. Just give yourself some silent time to let your thoughts run free or just focus on your breathing. That small amount of peace in your day can help you deal with or even release stress.

4. Exercise

Whether it’s yoga, Tai Chi or running, exercise works much in the same way as meditation because it gives you the time to be alone with your thoughts (or an opportunity to let them go). However, exercise also has the added benefit of releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

5. Organize your life

Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. If you’re the kind of person who’s always running around, it can help to make lists so that you remember everything. If you’re the kind of person who feels edgy in their own house, tidy up. Studies have shown the mere sight of clutter can put us on edge.

6. Eat healthy

It’s actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to tackle everything that comes your way during the day. Foods that are especially effective for stress-busting include blueberries, salmon and almonds, according to scientists.

Also, put down that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine will make you jittery and anxious, and eventually lead to a crash.

7. Limit Internet and cellphone use

Disconnect, disconnect, disconnect. Part of the problem with reducing stress in today’s world is that we are never truly able to shield ourselves from it. By turning away from the Internet and shutting off our cellphones, we can at least block some of the channels from which stress can reach us. Doing this also allows us to live in the moment and appreciate it.

It is particularly important to cut off electronic use before sleep, which can cut down on insomnia-related problems.

8. B Vitamins

B vitamins are known to promote proper functioning of the brain and nervous system, as well as help induce relaxation and fight fatigue. In fact, indicators of B deficiency include irritability, depression and apathy, so to stave off those symptoms, increase your intake of foods rich in B vitamins. B vitamins are typically found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.

9. Aromatherapy

In some cases, inhaling certain scents has been shown to have immediate stress relief effects by raising mood, reducing anxiety and aiding focus and concentration. Experts say it’s because the smells can stimulate the limbic system, which in turn releases chemicals that affect the brain, promoting feelings of relaxation, calmness, love and excitement. Popular oils for stress relief and mental fatigue include lavender, cypress and rosemary.

10. Sleep

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoidexercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and - of course, a certain holiday favorite - turkey. These foods all contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

Read more: http://www.foxnews.com/health/2011/11/21/10-ways-to-relieve-stress-naturally/#ixzz1eSMp8fd2