High blood pressure, or hypertension, is estimated to be responsible for 7.1 million deaths every year worldwide. Are you about to become a statistic? What are you eating?

According to research, Western-style dietary habits are the number one reason for essential hypertension, or high blood pressure. Think about it: People living in rural areas of China, Brazil, and Africa show no signs of essential hypertension, even with advanced age.

There are foods that can help this condition and then there are foods that should absolutely be avoided. Read on to find the foods that improve your blood pressure!

Top 6 foods to choose

Every day, you should eat a balanced array of fresh wholesome fruits and vegetables of all colors. The foods below will bring your blood pressure extra benefits!

1. Fish: Of all animal products, fish is the healthiest, owing to its high protein and low fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure.

2. Flaxseed oil: Flaxseeds, like fish, are full of omega-3 fatty acids that protects your blood vessels from plaque.

3. Celery juice: A time-tested Chinese remedy for high blood pressure is celery juice, which can be made with a blender or a juicer. Two to three 8 oz glasses a day for a month can help prevent high blood pressure or restore it to normal. In addition, celery is known to prevent gout and other arthritic conditions. Studies have found that this stalk is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Who knew celery was more than just a garnish?

4. Olive oil: Olive oil, long a staple of the Mediterranean diet, has been shown to have beneficial effects on blood lipids and may also lower blood pressure. According to a recent study, "Olive oil intake is inversely associated with both systolic and diastolic blood pressure." Translation: consuming more olive oil is linked with lowered blood pressure. Use olive oil for cooking and on salads.

5. Apple cider vinegar: Vinegar alkalizes the body and lowers your blood pressure. First thing in the morning, when your stomach is empty, drink 8 ounces of warm water mixed with 1 tbsp apple cider vinegar and 1 tsp honey regularly. The honey ensures regularity of bowel movement, which is helpful since constipation may aggravate high blood pressure.

6. Cucumber: A natural diuretic, cucumber will help hydrate and lower the pressure in the arteries. Eat 2 fresh cucumbers every day for 2 weeks.

Also, an extraordinary blend of Chinese herbs that supports your circulatory and heart health is Super Clarity.

Top 4 foods to avoid - and what to choose instead

In general, for healthy blood pressure cut back on salt, caffeine, white flour, alcohol, deep-fried food, nicotine, preservatives, sugars, and artificial flavoring and coloring. Specifically, here are the main offenders to avoid:

1. Salt: Sodium has long been implicated in chronic ailments such as heart disease, high blood pressure, and osteoporosis. Additionally, recent studies have shown that increased salt intake is proportional to an increase in cancers of the stomach, esophagus, and bladder.

Swap for: Herbs and spices.
Your best choices are fennel, garlic, ginger, oregano, black pepper, basil and tarragon, all of which possess active ingredients that are beneficial for hypertension. Vinegar is another flavorful option.

2. Coffee: For people who don't consume caffeine on a regular basis, caffeine can cause a temporary but sharp rise in blood pressure. Exactly what causes this spike in blood pressure is uncertain. Some researchers have suggested that caffeine narrows blood vessels by blocking the effects of adenosine, a hormone that helps keep them widened. Caffeine may also stimulate the adrenal gland to release more cortisol and adrenaline, which causes your blood pressure to increase.

Swap for: Green tea
Scientific studies point to green tea as a food that can help reverse some of the risk factors associated with heart disease, including high blood pressure and abnormal blood clotting. Much of the research on green tea has been conducted in Japan, where men and women drink a high daily intake of green tea, and also have one of the lowest incidences of heart disease in the world.

3. Refined Sugar: The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar ends up being stored as fat in your body, resulting in weight gain and elevating heart disease and cancer risk. Sugar makes blood pressure rise, especially in people who are overweight.

Swap for: Honey
Honey contains vitamins and minerals that are lacking in refined table sugar, making it much healthier for you. Instead of refined sweets, go for the natural delicious flavors of fresh fruit and berries.

4. Alcohol: Several studies have found that drinking excessive amounts of alcohol can raise blood pressure to unhealthy levels. Also, keep in mind that alcohol contains calories and may contribute to unwanted weight gain — a risk factor for high blood pressure. Worse still, alcohol can interfere with the effectiveness and increase the side effects of some blood pressure medications.

Swap for: Non-alcoholic drinks
Filtered water with a lemon or lime is going to be much better for your health in the long run.

High blood pressure is a condition with serious consequences; don't stop taking any prescribed medications and work with your physician before making drastic changes to your diet.

By Dr. Maoshing Ni

10 Best and Worst Foods for Blood Pressure is a post from: Women Health Nutrition information, product catalog and medicines

Delicious, low-calorie, and brimming with antioxidants, tea is quickly becoming the most commonly consumed beverage worldwide, after water. Even in the U.S., its popularity is rapidly growing. And why not? With the health benefits you stand to gain, you, too, will want to drink up.

Soak Up the Health Benefits

It is no wonder that tea is the beverage most commonly enjoyed by centenarians around the world. Tea is full of powerful antioxidants that improve concentration, gently boost energy, and make people happier. The free radical-inhibiting property of tea is more potent than that of vitamin E, and tea is a proven preventive and treatment for atherosclerosis (hardening of the arteries). The polyphenols in tea, especially the catechins, are powerful antioxidants that help ward off diabetes and cancer.

To get the most health from your tea, brew it fresh from tea bags or loose leaves and herbs, as instant and bottled teas contain less active compounds. Let the tea steep for three to five minutes to extract the most beneficial compounds. Drink to your health!

Cut the Morning Coffee

For many people, the first thing they reach for in the morning is coffee. Although it may initially give you a jolt, coffee actually depletes your vital essence, "borrowing" energy that you didn't have in the first place.

Caffeine acts as a central nervous system stimulant. It causes you to experience stress, anxiety, a racing mind, and even insomnia, working against your attempts to relax the body and calm the mind. A healthier alternative to coffee is herbal tea. On average, a cup of black tea contains about one third of the caffeine you would get from the same cup of coffee. Green tea contains about one sixth of that amount.

Of course, caffeine content will vary depending on the particular tea and the brewing time. One way to naturally decaffeinate your tea is to steep for 45 seconds, pour out the liquid but keep the tea leaves, then add fresh boiling water and let it steep for 3-5 minutes or longer to allow the beneficial polyphenols to be extracted from the tea.

Slim Down with Tea

As a weight loss tool, tea is a wonderfully cleansing way to flush the system, replace fluids - and pump the body full of powerful antioxidants at the same time. Aside from the health benefits, tea is a zero-calorie beverage, making it your best choice for weight loss. Pass on the diet soda, loaded with sugar and bone-weakening bubbles, and go for tea.

It is best to drink tea unsweetened and without milk, which can minimize some of the health benefits. To sweeten the tea without the extra calories, forgo the sugar and try instead honey, stevia products, or a stick of cinnamon.

The Healthy Varieties of Herbal Teas

Aromatic and chock full of amazing health benefits, herbal teas are made from various leaves, roots, bark, or flowers. Here are just a few:

• Ginger: Soothes the digestive system and keeps your energy fired up
• Chamomile: Settles the stomach and is calming and soothing for the nervous system
• Peppermint: Increases healthy gastric secretions, relaxes the intestines, and settles the stomach
• Dandelion: Detoxifies and supports healthy liver functions
• Valerian: A natural herbal substitute for sleeping pills

You can combine these herbs in any combination according to your taste and health preferences. Among my patients, an incredibly popular herbal tea is Internal Cleanse Tea, which is specially combined to detoxify, calm nerves, clear the mind, balance emotions, and ease digestion.

By Dr. Maoshing Ni

Elixir of life is a post from: Women Health Nutrition information, product catalog and medicines

Want to lose weight as you chow down? Your wish is granted! (I promise, this is no fairy tale.) Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you’ll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge – and in your diet!

Almonds

These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!

Berries

I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon

Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.

Mustard

It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.

Oranges

This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans

Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes

The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese

Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

By Lucy Danziger, SELF Editor-in-Chief

Healthy Food: 8 Foods That Fight Fat is a post from: Women Health Nutrition information, product catalog and medicines

Sharpen your wit and boost your brain power simply and naturally. Read on to find out how!

Flex Your Brain Muscle

The best way to keep your brain sharp is to exercise it. A dwindling memory and decreased concentration are generally caused by decreased blood flow to the brain and loss of brain cells.

Research shows that physical exercise may encourage the brain to work at optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage.

Try these actions to sharpen your thinking cap:

• Incorporate mind-stimulating games into your daily life that keep your mind working and stimulated. Listen intently and memorize names, shopping lists, and daily activities. Puzzles and memory games are also helpful.

• Regular cardiovascular exercises, including brisk walking, slow jogging, biking, or swimming, improve circulation to the brain and can help improve memory 20 to 30 percent.

• The sleep factor: A good night's sleep is crucial for mental energy because our body regenerates during sleep. When you feel tired, take a 15-minute power nap.

Brain Foods

A balanced diet rich in essential amino acids, omega oils, minerals and vitamins will ensure a vibrant and sharp memory. Make sure to eat some form of protein with every meal-as nuts, seeds, beans, legumes or animal products.

Fish, especially deep ocean fish, provide a good source for the essential oils that our cells need to function optimally. Other brain foods include: apples, bamboo shoots, beets, bell peppers, celery, yams, squash, snow peas, pumpkin, potatoes, parsley, mushrooms, goji berries, papaya, pineapples, raspberries, oats, adzuki beans, black beans, chestnuts, sesame seeds, and (black) walnuts.

Micro-algae-blue-green algae, spirulina and chlorella-are easy to digest, high protein, and high-energy supplements that support healthy brain functions.

Dr. Mao's Anti-Aging Brain Mix

The essential fatty acids, rich carotenoids, and antioxidants in this mix will nourish and support your brain.

• 1 cup walnut
• 1/2 cup pine nut
• 1/4 cup sesame seed
• 1/2 cup pumpkin seed
• 1/3 cup dried goji berry (lycium berry)
• 1/2 cup apricot and 1/2 cup blueberry.

In addition to eating the right foods, drink green tea every day, which prevents an enzyme found in Alzheimer's and is also rich in polyphenols, antioxidants that help prevent premature brain aging.

When you need to concentrate or find your focus waning, try making a tea from herbs and spices rich in volatile oils and B vitamins that naturally perk up your brain.

Steep any of the following herbs in hot water for five minutes: dill, clove, oregano, cilantro, rosemary, sage, fennel, anise, cardamon, garlic, onion, ginger, leek, scallion, pepper, chive, cinnamon, basil, and coriander. Feel free to combine more than one!

Herbal Help

These herbs will help improve your memory and tune up your concentration:

• Ginkgo boosts circulation to the brain and other organs, improving memory and cognitive functions. Ginkgo has been most effective in helping symptoms of senility, dementia, anxiety, forgetfulness, and inability to concentrate and attention deficit disorder in adults. Gingko biloba supplements have been found effective for strengthening learning, thinking, retention and recall.

• Goji berry, also known as lycium berry or wolfberry, is a delicious fruit native to China that has long been known for its tonic effects on vision and the brain.

• Schisandra berry is a prized energy tonic that enhances mental concentration as it simultaneously soothes the nerves.

• These and other Chinese herbs that support healthy brain functions can be found in my herbal formula, Super Clarity.

By Dr. Maoshing Ni

How to Prevent Brain Damage And Boost Your Brain Power is a post from: Women Health Nutrition information, product catalog and medicines

Headlines are constantly coming at us about ways to eat to lower our risk of heart disease, diabetes and even cancer. But it can be confusing. Three out of four people believe there are so many recommendations about preventing breast, colon, lung and other cancers that it’s hard to know what guidelines to follow. So SELF decided to streamline and compile all the latest info, so you can hit the store with a clear list – and mission – to live your healthiest life.

What you fill up on has an even larger influence on your odds of getting cancer than whether the disease runs in your family. You don't need to pore over studies (unless, like me, you actually enjoy that kind of stuff!) to power up your plate and help lower your risk. We've done the work for you! Use this supermarket list to gravitate to the healthiest spots, not only in the grocery store, but also on restaurant menus and even party buffets.

Fiber-rich bites

The same stuff that keeps you regular can also keep you healthy. Fiber increases the amount of waste and the speed with which it moves through the colon, which may reduce the colon lining's contact with carcinogens. Swedish researchers found women who ate more than 4.5 servings of fiber a day had a 35 percent lower risk for colon cancer. Fiber may also eliminate excess estrogen and insulin, two hormones linked to breast cancer.

Your best sources: Beans, oatmeal, pastas, whole-grain breads, fruits, veggies or a half cup of high-fiber cereal, such as All-Bran or Fiber One, will help you reach your daily goal of 25 grams.

Garlic

The cloves contain allyl sulfide, a compound that in studies appears to prevent the formation and growth of colon tumors, according to research.

Your best sources: Add diced garlic to salsa and sauces, or savor it in Garlic-Rosemary Roast Chicken.

Cruciferous veggies

They're linked with a lower risk for colorectal, lung and stomach cancers. And cabbage, and even sauerkraut, may slash your breast cancer risk by activating your body's detoxifying enzymes.

Your best sources: Broccoli, brussels sprouts, cabbage and cauliflower - aim for at least five half-cup servings a week.

Colorful produce

Yellow, orange and red fruits and veggies contain antioxidants called carotenoids, which science has found protects cells from free radical damage, guarding against oral and lung cancers.

Your best sources: Seek out sunny-hued produce such as beets, bell peppers, cantaloupes, carrots, pumpkin, squash, sweet potatoes, tangerines and watermelons.

Foods rich in vitamin C and calcium

They bulwark your body against breast and colon cancer by suppressing the effects of hormones.

Your best sources: Milk and yogurt are great sources of calcium, of course, and fortified orange juice contains both calcium and vitamin C.

Tomatoes and berries

Research on these foods' anticancer properties is ongoing, but already promising. Lycopene, which gives tomatoes their scarlet hue, may help prevent cell damage, reducing the risk for gastric, ovarian, pancreatic and prostate cancers. Berries are rich in antioxidants, which also protects cells.

Your best sources: Make tomatoes, blackberries, blueberries, raspberries, strawberries and tomatoes part of your nine daily fruits and veggie servings. Whenever you can, sprinkle berries on your cereal or over Greek yogurt and granola for breakfast (my favorite breakfast). Spoon a little extra marinara over your pasta - hey, it's for your health!

Anthocyanins, the pigments behind blueberries' hue, may fight skin cancer. Try these 5 delicious ways to polish off a pint.

Fish

The heart-healthy omega-3 fatty acids found in some varieties may protect against colon, pancreatic and breast cancers.

Your best sources: Aim for two or three servings of salmon, sardines, herring or halibut each week.

Chocolate

Yes, you read correctly! Studies show a compound in dark chocolate fights-growing forms of the disease such as colorectal cancers. It also contains antioxidants and flavonols, which may protect against other types of cancer.

Your best sources: As long as it's the DARK variety, it's doing you good! Anything over 45% cacao solids qualifies, but to reap the health benefits, the darker the better. Consider this your permission to indulge!

By Lucy Danziger, SELF Editor-in-Chief

How to Lower Your Cancer Risk is a post from: Women Health Nutrition information, product catalog and medicines

Love not only brings meaning to your life, it also brings health benefits. This Valentine’s Day, share love and health with the special people in your life.

Love Can Unclog Arteries

Research has found that love can reduce plaque buildup (called atherosclerosis) in your arteries. In studies conducted with rabbits fed large amounts of cholesterol, the rabbits that experienced tender loving care were actually found to have reduced risk of heart attack and atherosclerosis.

Get an Immune Boost with Love

Love is the most powerful emotional experience, and studies show that while you are feeling it, a great number of endorphins and immune cells are produced. Even watching movies about love or altruism has been shown to increase levels of immunoglobulin — IGA — your first line of protection against cold and flu.

Active Sex Life for a Long Life

Studies have shown that sexually active seniors are the happiest men and women of any age group. And it's no wonder: healthy sexual intimacy is nature's fountain of youth. Sex can raise the levels of substances that lengthen your life span, including endorphins, DHEA, and growth hormone; it can also lower those that shorten it, like the stress hormones cortisol and adrenaline.

The ancient Chinese had a tradition that emphasized the productive transformation of energy during sexual activities, called fang-chung. As Chinese research indicates, correct sexual practices yield tremendous physical and emotional benefits that include increased circulation, balanced hormonal production, relaxation, greater vigor, and a good mood.

On the other side of the spectrum, incorrect practices offer no benefit and can actually be physically and emotionally harmful. When sexuality is fulfilling, it not only improves the quality of your years, but also the quantity of your years!

Keep in Touch with Your Loved Ones

Human touch, long recognized as a powerful technique, increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress.

In fact, studies have found that patients who are regularly touched recover faster than those who are not touched. So give that special someone a hug or massage and feel both of your moods — and health — improve.

Long Life with Loving Family

Centenarians are loved and cherished by their family members; studies show that people that have happy family lives tend to have a longer life span with fewer illnesses. A meaningful relationship with your family does not come automatically, but it is well worth the effort to build and maintain one.

Investing in your relationships will give you a life rich in love, respect, and a sense of belonging. Fill your family with happiness based on trust, mutual help, love, peace, listening, sharing, humility, honesty, and fairness.

Increase Your Love Life

So if love equals health, how to manifest love? Share your time, energy, and self with them. Look for ways to give back to your loved ones and make them happy. For instance, you might cook a meal or do the dishes as a pleasant surprise. Or you might send them a card, listing all of their many special qualities.

It does not need to be elaborate or expensive, but it should show that you care and appreciate them. As you give freely of your love, you will receive meaningful love in return.

By Dr. Maoshing Ni

Good Loving for Healthy Living is a post from: Women Health Nutrition information, product catalog and medicines

Itchy, watery eyes, running nose, an aching head, and sinus congestion. Sound familiar? You may be among the 37 million people in the United States who suffer from allergic rhinitis or sinusitis. Consider combating your springtime woes naturally with these time-tested self-healing techniques.

Allergens in the Air

When your sinuses, the air-filled hollow cavities around your nose and nasal passages, become inflamed, fluid can accumulate and interfere with normal drainage of mucus in the sinuses. This condition is known as acute sinusitis. The result? You may have trouble breathing through your nose and feel your eyes and facial tissue swell up.

Your symptoms may include a headache, fever, a nagging cough, post-nasal drip, thick green or yellow discharge, and a feeling of facial "fullness" that gets worse when you lean forward; during a severe sinus infection, some people even experience a toothache.

This uncomfortable condition has many possible causes, including bacterial, viral, and fungal infections, allergies, or a deviated septum. Synonymous with spring, allergic rhinitis, commonly called hay fever, is the inflammatory result of your immune system's overreaction to allergens in the air.

Pollen is one famous offender. Other allergens include dirt, pollution, animal hair, food particles cloth fibers, and mold.

Surprising Secrets for Sinus Health

Here are some all-natural ways to gain freedom from sinus suffering.

• Clear your sinuses and your mind with a steamy stovetop spa. Add a few drops of wintergreen oil to a pot of boiling water and inhale the steam. Take care not to be burned by the vapor.

• Herbs and spices like ginger, scallion, basil, garlic, oregano, cayenne peppers, white pepper, horseradish and turmeric will have your sinus passageways unblocked in no time!

• The supplement bromelain - a papaya and pineapple-based enzyme - helps reduce histamine release, the body's natural allergic response.

• Clear your nasal passageway daily for healthy, happy sinuses. Add 1 tsp of sea salt, 1 drop of oregano oil, and 1 drop of wintergreen to a cup of warm water. Fill a small-spouted squeeze bottle with this warm solution. Squirt into one nostril at a time and blow out through the nose. Alternate nostrils.

• Press one clove of garlic, mix with 1 tsp of olive oil and soak a clean cotton ball with the oil mixture and place in nostrils after having washed the nostril with warm salt water. Leave in for 20 minutes and repeat three times a day until the symptoms clear up.

• These two simple self-massage practices that follow are incredibly effective for relieving sinus congestion. For both, sit at the tip of a sturdy chair with your back erect, spine stretched, and your head tilted slightly forward.

1. Inhale and gently press your forehead just inside the temples with your palms. Exhale and release. Repeat three times.

2. Cross your middle and index fingers by placing the tips of your middle fingers on top of the fingernails on your index fingers. Rub the sides of your nose 36 times in a circular motion, warming your fingers first if they're cold.

What you eat affects your sinus health

Avoid the foods that produce mucous and dampness: dairy products, cold and raw foods, corn (including corn syrup), and simple sugars. Choose whole grains like quinoa, amaranth and brown rice instead of wheat, rye and barley, which are typically high allergy grains. Opt for papaya, cranberries, pear, pineapple, cherries, mango, and citrus fruits. Eat more green vegetables such as artichoke, Brussels sprouts, broccoli, kale, cauliflower, and spinach.

Both alcohol and smoking should be avoided during a sinus flare-up as they irritate the respiratory tract and worsen nasal inflammation. Also, sinus congestion is often worse with lack of quality rest so be sure to get plenty of sleep and keep your stress level low.

By Dr. Maoshing Ni

Allergy Help: Breathe Easy, Naturally is a post from: Women Health Nutrition information, product catalog and medicines

Insomnia affects almost two out of three Americans. That’s a lot of people lying awake at night! If you are tossing and turning all through the night, you are missing out on the most crucial key to maintaining your health, energy, and immunity. Read on to learn plenty of ways to be sure that you are getting the best quality sleep.

A Sleep-Enhancing Atmosphere

Of the many patients I have treated for chronic sleeplessness, one particular case stands out as an example of the powerful energetic influences our living environment can have on us. This patient lives in a lovely townhouse with an open loft space.
When she first moved into her home, she slept in a small bedroom off in a back corner, but visiting friends convinced her to sleep in the loft space. Initially, she had no trouble sleeping, but as the years wore on, she began to suffer from insomnia. Eventually, she showed up in my office seeking relief from her sleeplessness.

After trying several treatments with no noticeable difference to her sleep, I asked about her bedroom arrangement. When she mentioned the open and spacious loft with lots of light and no drapes, I realized that was the most likely culprit.
At night when you are asleep, you need to feel safe and protected in a cocoon-like atmosphere. Otherwise the sensory organs will stay awake to "guard" you from danger and the things that go bump in the night. I suggested that she try sleeping in the small bedroom; her chronic insomnia has disappeared and not returned since.

As the example above shows, it makes a huge difference to your quality of sleep that your snoozing environment is soothing. Do everything possible to establish a quiet and cozy atmosphere.
Your bedroom should ideally be located in the quietest and less trafficked area of your home. The lighting should be dim and any music that is played should be peaceful. Keep the décor minimal, with nothing busy to detract from your sleep. Colors should be in the realm of blues, greens, and grays. Do not place computers or televisions in your bedroom because they generate electromagnetic fields and positive ions that can induce agitation.
Also, consider having Fido sleep outside the bedroom; sleeping with pets often causes restless sleep because their movements will keep your body from fully relaxing into deep R.E.M. sleep.

Routines to Help You Sleep Tight

Quality sleep is critical to staying in synchronization with our biological clock. Our bodies run on biological rhythms and function best with consistent routines. To ensure restful sleep every night, form your own calming routines to help you get to sleep. Once you find an activity that works, practice it consistently to program your body for the sleep response.
Here are a few more helpful hints:
• Do not eat late. Your last meal should be no later than 7 p.m.
• Drink valerian or passionflower tea before bedtime every night for one month.
• Take a relaxing evening stroll an hour before bed.
• Soak your feet in hot, Epsom salt bath for 15 minutes before bedtime.
• Keep a journal at night. Emptying your thoughts onto paper helps you unburden your mind for a more peaceful sleep.
• Induce relaxation with a 15-minute meditation. Here's how: Sit comfortably at the edge of a firm seat with your back erect and your head tilted slightly downward. Place your arms gently over your lap and breathe slowly, deliberately, and gently. Keep your eyes slightly closed.

• Do not exercise for at least two hours before bed. Interestingly, people with regular exercise routines have fewer episodes of insomnia. Exercising moderately for 30 minutes daily, combined with meditation in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. For some people, exercise alone is enough to overcome insomnia.

• You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieve restlessness and alleviate insomnia.

When all else fails, see your doctor because insomnia may be a sign of more serious problems.

By Dr. Maoshing Ni

Insomnia Tips: Try Natural Insomnia Relief is a post from: Women Health Nutrition information, product catalog and medicines

Snacking often gets a bad rap, but if you make intelligent choices about what you eat, you can actually benefit your health and longevity. Read on to find out how!

Why Snacks?
Most of us are used to eating three times a day, but it is much healthier to eat smaller meals more frequently -f ive small meals a day, for instance. Eating in this way delivers a steady stream of nutrients, blood sugar, and energy to your body throughout the day and is also much less taxing on the digestive and metabolic systems.
And when you eat more small meals throughout the day, you will most likely avoid the pitfalls of overindulging at your next meal and may actually consume fewer total calories for the day.

Keep healthy "grab-and-go" snacks on hand all the time to avoid the tempting lure of high-calorie snacks. Here are my top five snack choices:

1. Nuts and Seeds Keep You Young
Healthy and appetizing, nuts and seeds are absolutely the best snack of the bunch. Helping yourself to a handful of nuts and seeds every day can improve circulation and muscle tone.
And nuts and seeds are especially full of arginine, an amino acid that helps to combat heart disease, impotence, infertility, and high blood pressure, and it also facilitates the healing process. Additionally, arginine can stimulate the pituitary gland at the base of the brain.
The pituitary releases growth hormones, which begin to decline quickly in humans after age 35. This means that after 35, your hormones start to plunge and you experience some aging symptoms. The skin loses elasticity, the muscle loses mass and strength, the lean body tissue decreases, fertility and virility decrease, and other signs of aging start to set in.
Many nuts and seeds are rich sources of vitamin E, lignants and omega-3 fatty acids, which protect you from heart disease and also from the ravages of aging.

Almonds, pine nuts, sesame seeds, Brazil nuts, walnuts, pumpkin seeds, sunflower seeds, flax seeds, peanuts, and pistachios: mix them in any combination and enjoy! Keep in mind that there are more nutrients in the raw form than roasted. Make sure that the nuts and seeds are fresh and not old and rancid.

2. An Apple a Day for Heart Health
There are many reasons to eat an apple - or two or three - every day. One study discovered that subjects who ate five apples or more a week had a healthier lung function than those who ate no apples.
And scientists have confirmed that apples also contribute to a healthy heart. Thanks to the fruit's rich pectin content, eating two to three apples per day leads to decreased cholesterol levels. Pectin also helps prevent colon cancer, one of the top causes of death in adults over age sixty.

3. Bring On the Berries
In season again, berries are bursting with antioxidants. The enticing red, purple, and blue skins of berries contain bioflavonoids, antioxidant compounds that reduce free radical damage.
These flavonoids are more potent antioxidants than vitamins C and E, and they also help to reduce inflammation - more effectively even than aspirin!

• Blueberries are your best pick because not only do they have the highest level of antioxidant activity, but they also possess powerful neuroprotective properties that shield brain cells from damage , helping to slow down the age-related onset of memory loss, Alzheimer's, and senility.

• Cherries also contain these beneficial anthocyanin compounds, which stimulate your pancreas to produce insulin. In fact, Chinese researchers have observed that cherries help keep diabetics healthy. These compounds also protect you against cancer, arthritis, and heart disease because they lower cholesterol.

4. Avocado: Packed with Nutrients
Among the many antioxidant nutrients, glutathione is known as the "master antioxidant." This naturally occurring compound, found in avocados (as well as asparagus, walnuts, and fish), is made up of the three amino acids glycine, glutamic acid, and cysteine. Glutathione regulates immune cells, protects against cancer, and assists in detoxifying.
A deficiency in glutathione can play a part in diabetes, liver disease, heart disease, low sperm count, and premature aging. Avocados are also a source of L-cysteine, which helps protect your body from the harmful effects of pollution, chemicals, radiation, alcohol, and smoke. L-cysteine may also help boost immunity, protect you from heart disease, and build muscle. It is also useful for combating inflammation and encouraging healthy hair and nail growth.

Pair your avocado with whole-grain crackers or whole-grain crisp breads for a fiber-rich tasty treat.

5. Apricots for Anti-Aging
One of the staple foods of the famously long-lived centenarians in the Hunza valley of the Himalayas is the apricot. Research has discovered that apricots have the highest levels and widest variety of carotenoids of any food.
Carotenoids are antioxidants that help prevent heart disease, reduce "bad cholesterol" levels, and protect against cancer.

By Dr. Maoshing Ni

Anti Aging Supplements is a post from: Women Health Nutrition information, product catalog and medicines

Nothing says exhaustion and strain like dark circles under your eyes. The problem is, you may be getting plenty of sleep every night and still wake up with puffy raccoon eyes. Now what? Read on to find out why you get under-eye circles and how to reduce their appearance or get rid of them altogether.

Causes of Dark Circles
Dark circles are often a heredity trait. The skin around our eyes is the most delicate and thinnest skin in the body. Dark circles under the eyes are blood vessels that can be seen through the skin, producing the bluish tint.

Allergies are another common cause of dark circles. When you rub and scratch your itchy eyes, it irritates the skin and can break tiny capillaries beneath the skin, causing puffiness and discoloration. If allergies are the root of your problem, simply treat them or avoid what you're allergic to. If your dark circles or puffiness are constant, you may have an undetected food allergy or an allergy to a chemical in your surroundings. Consult an allergist to determine what you may be allergic to.

Chinese medicine considers dark circles as a sign of weakness in the kidney network. Kidney weakness is due to exhaustion and overstrain coupled with lack of rest and relaxation. Since the kidney network in Chinese medicine governs the hormonal system, it affects the pigment melanin. It is said that unhealthy and depleted kidneys produce pigment deposit under the skin around the eyes and other parts of the face.

Many cosmetic problems can be attributed to vitamin deficiencies. Dark circles and puffiness are often thought to be due to vitamin K deficiency or a lack of antioxidants in the diet.
It is also believed that lack of the mineral iron can cause dark circles. An iron deficiency may point to anemia, which is a potentially serious medical condition that requires treatment. If you believe you may have anemia, see your family doctor to schedule blood work.

Dark circles occur more frequently and are more noticeable with age, because as we get older, our skin loses collagen and becomes thinner and more translucent.

Under-eye Remedies
Reduce the puffiness and lighten your circles with these all-natural solutions.

1. For starters, be sure you are getting seven to nine hours of sleep every night.
2. What you eat counts! Eat a healthy, balanced diet, drink plenty of water, and make sure you are getting all your vitamins and minerals. Be sure to get plenty of fruits and vegetables, especially cabbage, spinach, and other leafy greens. Eat at least 2 cups of organic fresh spinach everyday. Additionally, eat a handful of raw almonds (unsalted and unroasted) between meals. Avoid salty foods, as salt causes the body to retain water, which equals bloating and puffiness that is particularly noticeable under the eye.
3. Asian pear is a juicy and crunchy fruit that has long been prized by Chinese herbalists as a way to lighten under-eye circles. Asian (or Fuji) pears are packed with copper and vitamin C, antioxidant nutrients that help protect you from cellular damage caused by free radicals. When free radicals damage enough skin cells, signs of aging begin to appear. Copper is an essential component of superoxide dismutase (SOD), an enzyme that attacks these harmful agents when they enter the body via air pollution and other toxins.
4. Treat your skin while you sleep. Just before bed, lightly wet a washcloth with cold water and place over your eyes as you sleep. By morning, you should see an improvement.
5. Apply cucumber slices or cool tea bags to your eyes. Cucumber slices are famous for their ability to reduce puffiness, and the tannin in tea bags has been found to reduce swelling and discoloration. Lie down, close your eyes, and place fresh cucumber slices or cool, damp caffeinated tea bags over your eyes for about ten minutes every day.
6. Gently apply almond oil under your eye every morning and evening until you see improvement.
7. New skin-care technology has become available through years of intensive research; it is now possible to find creams and other products that can help you combat under-eye circles. A product I suggest is an all-natural anti-aging eye cream that lightens dark circles under the eye.
8. Avoid smoking, as it causes vascular problems that not only threaten your health, but also make your blood vessels appear more prominent under the skin.

Treating your skin will help, but there may also be an underlying cause. Imbalances in your life show up on your face and skin. You may consider seeing a doctor of Oriental Medicine to uncover the root imbalance and improve your overall health.

By Dr. Maoshing Ni

8 Remedies for Remove Under Eye Dark Circles is a post from: Women Health Nutrition information, product catalog and medicines