And a very important part of the morning routine.  Wake up, boil water, a generous spoonful of earthy oolong tea in a supersized mug and the ritual is complete.  While I managed to wean myself from a daily coffee habit, it is definitely harder to jumpstart the morning without at least a little help from the most commonly used drug in the world, caffeine._.

Difficulty waking up, crashing suddenly in the late afternoon, gradually followed by an increased reliance/dependence on caffeinated beverages to sustain energy and alertness; a common presentation of urban living.   Coupled with poor sleep habits, it can be a vicious and annoying cycle.

The better alternative would be to get the body to naturally produce its own energy, which is available to us in many forms.  Whole foods, plenty of water, clean air, appropriate exercise, vitamins, herbs, and proper rest, all are choices we make daily, conscious or not. Unless a diet lacks a certain food group, or there is a problem with nutrient assimilation, food can be a powerful source of natural energy, even more so than any vitamin or herbal supplement.

One of the most potent sources of energy from food, found mainly in meat, eggs, and dairy, is vitamin B12.  B12 is the largest vitamin and necessary for several vital functions in the body including, the production of red blood cells, a healthy functioning nervous system, and proper growth and development in children.  Chronic deficiency or lack of this vitamin can cause fatigue, anemia, neuropathy, (nerve pain), or a generally spaced-out feeling.  B12 is also a cofactor of melatonin, (the hormone that promotes restful sleep), so without B12, sleep is likely to be an issue.

Because of its large size, B12 needs intrinsic factor to carry it to the intestine where it can be actively absorbed.  Intrinsic factor is made in the cells of the stomach which lose their function with age, or anytime stomach health is compromised, (as with ulcers or stomach cancer).  You can eat all the B12 in the world but without intrinsic factor, you don’t absorb it at all.

Given that B12 sources are limited to meat and dairy, vegans are most likely to be deficient.  Food-wise for vegans, the best sources seem to be nutritional yeast and other fortified products like cereals or soy milk.  However, it would be inconsiderate to recommend nutritional yeast universally to all vegans because certain individuals would likely feel worse! (Yeast can have a dampening quality and create more sensations of heaviness or lethargy).  The other option is sublingual B12 methlycobalamin, (Source Naturals makes a good one).  This bypasses the acids of the digestive tract and goes directly into the blood stream, easily absorbed for immediate use. B12 supplementation would probably be an excellent idea if one is avoiding all animal-based products and experiencing fatigue or mental fog.

One cup of coffee a day is not a problem.  When that turns into 3 cups on top of a red bull and two diet Cokes, then there is surely an imbalance.  Caffeine is a drug, and if someday there is the desire to cut-back or eliminate and reduce dependence, the process should be gradual to avoid withdrawal headaches or irritability.   It should also be replaced with an appropriate healthy substitute, (I like Dandy Blend- http://www.dandyblend.com/about.htm).  The ideal situation is to maximize the body’s internal resources to improve energy naturally and thereby reduce the risk of chronic degenerative disease; and that is a choice.

Evolve Wellness May 2010 Newsletter

In brief, we all need cortisol at normal levels to stay strong and focused and be able to deal with life.  When the sensation of being overwhelmed is continuous, cortisol rises, and we become hyperactive, overly anxious and highly irritable.. or all three.   It’s the flawed interpretation of the outside noise that keeps cortisol levels up. Eventually the body demands that the adrenals, the two little glands that sit on top of the kidneys in the lower back, permanently adjust to a hyper level of cortisol.  As one extreme leads to the other, cortisol becomes depleted and there is increasing fatigue in the late afternoon, or sudden energy crashes.  Strangely enough, the 1-5 am surges of cortisol, can persist for years and then you have chronic insomnia.

The Importance of Yin Time

Stress influences multiple systems in the body. Hormone levels, immunity, digestion, and most certainly the quality and quantity of sleep suffer with the accumulation of daily tension.  If there is no rest or recovery time, we are more likely to get sick often, experience hormonal imbalances, and digestive problems, and feel mentally-emotionally out of whack.   It is actually a vicious cycle but not one without remedy.  As John mentioned previously, the importance of exercise to promote free and easy Liver function, or to maintain cortisol within its normal range, is essential and better performed first thing in the morning when cortisol is at its highest.  Any activity that allows one to find a quiet place, (could be lifting weights or sitting meditation), will help release whatever is disturbing and shouldn’t be there.

In the treatment of insomnia within Chinese Medicine, we can look at the Liver, one of the most dynamic and most easily congested organ systems.  It is the General in command of movement within the body and without.  When we are at rest, between 1 and 3 am the Liver stores blood, and when we’re active it sends blood throughout to facilitate movement.   If the wake-up call happens around or during Liver time, (1-3 am), acupuncture and/or herbs can soothe the Liver.  However, one must discover and practice, on a daily basis, the best way to stay quiet on the inside even when the outside is not.

It is always a good idea to try and identify patterns in our inability to establish a healthy sleep regimen. Typically there are a few basics that can be identified and then changed to resolve the problem. “Sleep hygiene” is a term used to describe behavior and rituals practiced before bedtime in order to ensure the best sleep experience possible. Establish a regular, relaxing bedtime sleep routines such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music in order to stimulate the parasympathetic nervous system. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate our sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep. Melatonin is a naturally occurring compound found in humans, plants and animals that governs the circadian rythms – in short, it regulates our sleep/wake cycle. The melatonin production window is about two hours – some studies suggest that it is between 9:30 pm and 11:30 pm. That would make the time between those hours optimal for going to bed and sleeping.

Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
If we design our sleep environment to establish the conditions we need for sleep – cool, quiet, dark, comfortable and free of interruptions, we stand a better chance of entering a state of restful relaxation.  Checking the bedroom for noise or other distractions, including a bed partner’s sleep disruptions such as snoring, light, and a dry or hot environment can circumvent rude interruptions of somnolence. Consider using blackout curtains, eye shades, ear plugs, “white noise,” humidifiers, fans and other devices and reduce the number of electrical devices in the sleeping area.

Use your bedroom only for sleep and sex.
It is best to take work materials, computers and televisions out of the sleeping environment. Use the bed only for sleep and sex to strengthen the association between bed and sleep.
If we associate a particular activity or item with anxiety about sleeping, it should be omitted it from the nightly bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. We should not engage in activities that cause anxiety and prevent an adequate state of mind conducive to sleeping.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. Running stimulates the sympathetic nervous system, so is best avoided right before bed. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset. Finish exercising at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help us fall asleep at night.

Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even we you do not think caffeine affects us, it may be disrupting and changing the quality of our sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

Avoid alcohol close to bedtime.
Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep and prevents the most beneficial REM cycle.

There are health risks associated with sleep deprivation, such as Diabetes type 2 and mood disorders, not to mention brain cognitive dysfunction. There are some very healthy alternatives to typical prescription sleep aids (such as Ambien, which is NOT supposed to be taken for more than one month at a time), such as Sidda Deep Sleep (a favorite of mine) and a homeopathic remedy from Germany called, “Dr. Brinkmann’s Sleep Syrup,” both of which are available at Evolve Wellness Center.

Congratulations to Toru on his accomplishment!

Below is the English version of his work:

Toru Kodama’s Ketsu Paper

More here…

And here…

Leptin is made in our fat cells.  When we eat, this hormone navigates the bloodstream, travels to the brain, and communicates with the hypothalamus, telling our hands to put down the knife and fork.  Normally a big meal means high leptin, which equals reduced appetite, and increased fat burning.  If, and when, we ignore that message and instead fill up on seconds, our cells become resistant to those signals, (much like insulin-resistance), and we will eventually end up with many additional cellular fat storages.

On the reproductive side, rising levels of leptin, in response to an increase in body fat, (as in female puberty), lets the body know that there’s enough energy to sustain a pregnancy.  This explains how a low percentage of body fat can interfere with reproductive success.  According to the Harvard University Gazette, women who lose their monthly cycles, from under-eating, over-exercising, or both, boosted their fertility by leptin injections.  Leptin may also reduce bone loss which would make it even more beneficial to women who chronically fail to menstruate.

If leptin is being researched as a fertility enhancer, who’s to say that it wouldn’t impact one’s sexuality?  I stumbled across this article that vaguely links leptin to libido.

It does make sense that adding good fats to the diet, like omega-3’s, which have been linked to lower levels of depression, will make you happy and put you in the mood.  Valentine’s Day is right around the corner so you might consider feeding the RIGHT FATS to your significant other to get those leptin levels up, ( in the healthy way that does not make love handles).

Try these for starters:

ALMONDS
Through antiquity, almonds were regarded as fertility symbols. The aroma of almond supposedly arouses passion in females. The scientists say that almonds provide high doses of vitamin E, magnesium and even fiber. Therefore, there seems to be something in the almond myths after all.

AVOCADO
Just by looking at the shape of avocado, you will see the reason why it was associated with sexuality. The Aztecs called the avocado ahuacuatl, or “testicle tree.” They thought the fruit hanging in pairs on the tree resembled testicles. The Catholic priests in Spain found this fruit so obscenely sexual that they forbade it. On the other side, avocado is rich with folic acid, vitamin B6 and potassium. They are also said to boost immune system.
Other examples of good fats include walnuts, coconut, olive, and flaxseed oil, (all cold-pressed organic), mercury-free fatty fish, (sardines are great!).

Eat fat, be happy, healthy, and fertile!