Thriving At 60

My preferred indoor exercise  - cycling the "real ryder" bike at LifeCycle studio on High Ridge Road. You can find me  there 3 to 5 mornings a week. I am turning young 60 this month, and I intent to feel strong and fit for many decades ahead. Please join me at the studio, it is so much FUN! And first class  is FREE.

info@lifecyclect.com

203-978-3510

www.lifecyclect.com

Buy PJs and Help Madurai Charitable Trust

It feels so good to sleep in 100% cotton, luxurious and comfy OM pajamas. Sorry, does not apply to my male clients. I get mine from Madurai Charitable Trust, in particular Cathey April, who you may also contact through email: catheyapril@aol.com – or text/call her at 203.984.0607

Proceeds from purchasing go to the  women, who manufacture these PJs in southern India.

Tools to Sleep Well

Books

These are some great books to help calm the mind and create a heart-based peace before bed. 
The Genie Within, by Harry Carpenter LINK
The Heart Math Solution, by Doc Lew Childre LINK

Supplements

  Following you can find in my dispensary  HealthWave under Sleep Aid LINK

• Magnesium supports normal biorhythms and sleep patterns. It is one of the first minerals to be lost during food processing, and one of the first to leave the body during everyday stress. A dose of 200-300 mg magnesium glycinate or citrate before bed supports sleep onset and duration through the night.
• Glycine is an amino acid and neurotransmitter that starts working right away. Try 3 grams within 30-45 minutes before bed. I prefer Glysom brand - you can check the website for more details on sleep phases. I can get it for you at a reduced price. Just ask me.
• 5-HTP is a precursor to serotonin that is often useful for sleep support when taken 30-60 minutes before bedtime at a dose of 50-200 mg.
• Melatonin is a hormone produced by the pineal gland, part of the body’s built-in clock known as the circadian system.   Studies demonstrate enhanced sleep onset and sleep quality. 1-3 mg is usually ideal, but more is not always better. Just 0.5 mg can promote sleep onset within 30 minutes.
• GABA is another calming neurotransmitter that  helps brain cells “calm down” as a prelude to a normal sleep cycle. During the day, it can help with stress management and mood without causing drowsiness.   For sleep support, mix 500-750 mg with one cup of water. Drink half 30 minutes prior to bed, and if you awake in the night, drink the remaining half.
• L-theanine is a unique amino acid that promotes mental and physical relaxation within about 30-40 minutes after consumption. It does not cause drowsiness, but like GABA, it can create a calm mental state conducive to sleep onset.

Simple exercise

• Do the Hook Up. From Donna Eden book "Energy Medicine"  While in bed, press down your belly button with the middle finger of one hand and with the middle finger of the other hand press and hold above the bridge of your nose between your eyebrows.  Breath in deeply through your nose and out through your mouth for at least 20 seconds. (I like to do this for a few minutes). This creates a connection between your central meridian (which sends energy up the front of your body) and the governing meridian (which sends energy up your spine). 

• Here's 1 minute demonstration by Donna: LINK

Bio Medici Magnetic Pulser -  portable personal frequency machine.  http://www.healingrainbows.com/biomedici.html  -   you can use the Bio Medici on the sleep setting, which is switch 1 + 8 on, and put upside down under pillow. I have been using this machine for the last four weeks, ask me to show you. 

Regular price for this device is $169, you can enter  this code : IRINA to get to $132.05 discounted price for my clients, and the free shipping within US

Ear Plugs -  http://earplugsonline.com/ear-plugs-for-sleeping/ 

Sleep Mask http://www.dreamessentials.com/product-58/natura-organic-sleep-mask

My Take On Sleep

WHAT'S IN A SLEEP?

These two are my animals, Dr. Chipper and Dr. Dexter - perfect sleep models.

When was the last time you fell asleep within minutes, and woke up feeling rested? Are you among 60 million Americans that experience sleeplessness to a point that they seek support from a medical provider?

We all know, that stress, physical health, medications, and menopause/andropause are common underlying factors. Psychological factors are among the biggest culprits.  Whether you are having trouble falling or staying asleep,  I compile the strategies for you to manage stress, that prevents you from sleeping like cat and dog above.

Tips to Manage Your Sleep Routine

Blue lights which are  TV/computer/cell phones are off 2 hour prior to bedtime

The ideal sleeping temperature is said to be around 18 degrees Celsius or 65 degrees Fahrenheit. Go ahead, turn your thermostat down.

Eating for better sleep

Sleep depends on proper neurotransmission—the communication between neurons in the brain and nervous system. Healthy cell made from from healthy foods we eat. And here we are again, we are what we eat. Keep in mind that eating a large meal close to bedtime may cause you to toss and turn. On the other hand, not eating enough may cause you to wake up in the middle of the night. It will certainly help you to keep a diary as to what you eat and how well you sleep, to determine what works for you.

Foods to eat for better sleep

• Fermented vegetables
• Legumes
• Root vegetables
• Kale, spinach and other dark greens
• Berries
• Cruciferous vegetables
• Nuts, seeds and whole grains -if you can tolerate them
• Lean meats in moderation
• Cold-water fish (salmon, mackerel, herring, trout) - in moderation

Foods to avoid for better sleep

• Packaged foods
• Caffeine-containing beverages after 2:00 PM
• Refined carbohydrates - bread, cookies, pasta, etc and sugars
• Alcohol

From the Dispensary: Super Foods + Teas

Did you know my virtual dispensary has powerful teas and some super foods that you probably already are buying at your supermarket for a much higher price. Instead, would you like these be delivered to your door with free shipping and a 20% discount?

Do you want to consult with me for suggestions on the best professional grade supplements, natural health products and teas? Just call 203-968-6824. Meanwhile, here are some of my favorites that will be good for everyone:

TEAS

• All Yogi Teas: My favorites are Bedtime, Egyptian Licorice, Ginger and Green Tea Blueberry Slim Life
• Pukka Teas, these come in sachets: My favorites are Three Ginger, Rooibos & Honeybush, Elderberry & Echinacea, After Dinner
• Wise Women Herbals: My favorites are Urinary Tract, Digest, Fertill

COCONUT OILS

• Garden of Life: Extra Virgin Coconut Oil
• Barlean's Organic Oils: MCT Coconut Swirl Oil
• Nutiva: Organic Coconut Manna – Will replace your cream, cream cheese and butter.

HEALTH BARS: Check out these brands

• Designs for Health
• D'Adamo Personalized Nutrition
• Metagenics

You'll need to sign up to buy them. It's very easy and convenient.