Wishing You Glorious Health,
Dr. Sarah Murphy
Wishing You Glorious Health,
Dr. Sarah Murphy
Support the Body’s Elimination Pathways
Combat Detox Reactions
Holistic Cleansing beyond the Body
Wishing You Glorious Health,
If you have trouble getting to sleep, you’re probably well aware of the devastating effects this can have on the rest of your life. Without sleep our bodies become worn out, inflamed, stressed, moody and more susceptible to all sorts of illnesses. Sleep is the body’s main mechanism for rejuvenation, repair and healing.
Insomnia is a symptom characterized by the inability to fall asleep and/or stay asleep. Insomnia is just a symptom, not an illness in itself. It signifies that an external or internal disturbance is happening, so it is crucial to search for and address the underlying cause. Although there are numerous possible reasons a person may have trouble sleeping.
So here are 10 Sleep Tips that you can try at home – no prescription needed! 🙂
The human body operates on a daily rhythm aligned with the cycle of day and night. Maintaining a consistent daily routine of eating and sleeping helps the body know what to do and when to do it. Pick the most common times you sleep and eat and stick to that pattern as much as possible. This will balance your hormone levels, helping your body’s internal clock know when it’s time to rest and go to sleep.
Caffeine produces a false high energy, stress state that messes with the body’s natural daily rhythm. Consider eliminating or at least moderating your caffeine intake. Teas are best, especially green tea. If coffee is a must, then try to limit your intake to 1 or 2 cups a day in the morning only.
Eating a healthy balance of protein, carbohydrates and healthy fats throughout the day is essential for steady energy. Carbohydrates, such as white breads and sugar, can cause a rapid spike in blood sugar levels, followed by a dramatic dip in energy. These erratic energy highs and lows can be avoided by adding protein and “good” fats to a meal or snack: for example, eat almond butter or a cup of yogurt with your toast, or add a handful of mixed nuts to your fruit snack.
Dim lights nearing bedtime and full darkness during sleep time increases the body’s production of melatonin, a hormone that promotes deep rest and sleep. This means you must throw away your nightlight ☺, turn off all computer screens, close the window curtains and even cover the alarm clock light or any other light sources in the bedroom.
Deep breathing exercises before bed are very calming. To take a deep breathe let your lungs fully fill with air. Make sure your belly rises as you inhale. Focus on your exhale and let it be twice as long as the inhale. So inhale for a count of 4 and then exhale as you count to 8. Repeat this several times. Notice how you feel afterward.
Check out the quick, “guided meditation” audio Podcasts offered through iTunes to find one that helps you quiet your mind for relaxation and better sleep in as little as 5 to 10 minutes.
Magnesium is a mineral found in foods such as nuts, grains, beans, dark green vegetables, fish and meat. A typical supplement dosage is 250-300mg in capsule, powder or liquid form before bed. This can be combined with calcium supplementation so as to maintain the body’s proper calcium-magnesium balance. This may be harmful if you have any sort of kidney disease so consult with your doctor first if that’s the case.
At the end of your day, a hot bath with 2 cups of Epsom salts dissolved in it can be deeply relaxing. Both the heat and the salts act as natural muscle relaxants and tension relievers. Epsom salts can be bought at most any supermarket or drugstore.
The “forward bend” yoga poses are sedating. For example, try “Uttanasana Standing Forward Bend” before getting into bed. Be cautious with this pose if you have low back problems.
Directions: Stand with your knees slightly bent. Place your hands on the front of your hips for support. Roll your head/then upper body forward and down until you feel the stretch. Release your arms to the floor or clasp your elbows. Pause in this forward hanging position, breath and relax and let the weight of your body stretch out your back. Stay here for as long as is comfortable, perhaps a minute. To come out of the pose, put your hands on your hips and roll up.
Mental-emotional stresses are often major factors in insomnia. So exploring and healing any psychological stresses that you may have is highly important.
Sleep troubles (aka insomnia) may be due to a variety of causes depending on the individual person. These are just a few of my fundamental tips for better sleep, and there are many more natural treatments available. Please don’t hesitate to seek out more personalized healthcare support if you need to further explore and heal the root causes disrupting you from getting the deep and lovely sleep that you deserve!
Drink too much during the holidays? It really helps to start your day with a cup of hot lemon water every morning (I squeeze 1 full lemon in 1 cup hot water!) Believe it or not, lemon detoxes the liver. So, do yourself a favor and throw out all your empty bottles of wine and replace them with lemons! Your liver will thank you.
If your liver still needs help after the hot lemon water, apply castor oil over your lower right ribcage – the area where your liver is. This awesome oil comes from the castor seed, native to India, and is a natural anti-inflammatory for your liver… externally! But, make sure you only use it externally; ingesting this oil internally can be dangerous.
Make (or buy, if you don’t have a juicer) one cup of green juice a day. My favorite mix is Cucumber, Kale, Apple, Spinach, Mint, Dandelion Greens.
So, you started your day with a cup of hot lemon water. Bookend your day with a cup of detox tea at night to flush out the day’s toxins. Roasted dandelion root tea is my personal favorite. Can you tell I like dandelion?
If you’re aching to do a “fast,” but want to do something more nourishing, safer, and easier with less risk of side effects than no food at all, look no further than the 1-day Vegetable Soup Fast. Simply make a big pot of vegetable soup and eat just that for one day, along with plenty of water and herbal teas. If you have any major health conditions, consult with your doctor first and pursue this or any other fasts under his/her supervision.
The last area that really needs help after the holidays is the digestive tract. To get some major healing, pick up some supplements to help you out. Take digestive enzymes before each meal and probiotics before bed.
By Dr. Sarah Murphy
With the end of the year around the corner, we look to our annual ritual of goal and intention setting for the coming year. For many of us, this means looking at new ways to live healthier, be more productive, and find balance within our busy schedules. Here are 5 ways to boost your likelihood of success no matter what your personal goals may be. When we feel great, we succeed.
1. Exercise: consistency over duration.
Many people create their own barrier to fitness by setting unrealistic expectations. The key is consistency. 15-20 minutes of higher intensity workouts will keep you in better shape than one or two hours + long sessions during the week. Identifying exercise you can work into your daily routine can help. Whether it’s doing push-ups, jumping jacks, or doing a few vinyasas, finding ways to stay consistent will keep you in better shape over the long run. Consider vitamin B12 shots to boost energy and recovery and get the most in your fitness.
2. Get Enough Sleep.
Whatever your productivity goals are for the coming year, those goals depend on having a body and mind that can deliver the focus and energy required to function. One easy way to change bad habits is to reorganize your space and eliminate stimulating devices in your sleeping area that keep you up. Avoid working in your bedroom and consider offline activities right before bed. Aromatherapy can also be a great way to wind down. We recommend lavender for sleep.
3. Have a growth mindset.
Having big goals require us to build courage and motivation in order to learn new things and overcome fears and bad habits. Stanford University has done a lot of work on the topic of having a growth mindset and has found that motivation is key. Considering that new job but don’t have the skills yet? Envision your future and make a plan to get there, starting with an audit of the skills needed and how you will acquire them. Looking to radically improve your health? Consider trying new things like vitamin B12 shots or meditation. These are just a few examples.
4. Small steps toward big goals.
One reason new year resolutions often fail is because we bite off more than we can chew at a time. Want to change careers? Try taking an online class to learn those new skills. Looking to run a marathon? Try starting with a 5 or 10k run/walk like the one our friends at Aztlan Athletics host. Breaking big goals down into smaller action steps can keep you motivated as you achieve each milestone.
5. Find a supportive network.
You don’t have to go it alone. Simply creating a network of supportive individuals around you can help you stay motivated for the long haul. Many of my regular patients come to me not only for premium vitamin B12 shots, but also to learn how natural medicine can help them achieve goals in all aspects of their life. My team and I are here to answer questions and offer support. Just drop by one of our locations and reach out. We look forward to seeing you.
From my experience in performing tens of thousands of custom-blended B vitamin shots for patients, I have been personally amazed at how effective these shots are at alleviating a wide variety of health problems. B vitamins play invaluable roles in many crucial body processes. The procedure is quick and easy and the beneficial results are often strong and immediate.
B vitamin injections can help with (just to name a few):
One of the most frequently deficient B vitamins is Vitamin B12. B12 deficiency is extremely common in the U.S. population (up to 40% of Americans are B12 deficient).
Certain risk factors that make a person more likely B12 deficient include:
The best form of B12 is called methylcobalamin. It is the active-form of the vitamin so the body can use it immediately. This form of B12 is also able to cross into the brain to help with mood and memory, in addition to giving the general energy and immune boost that the more commonly available cyanocobalamin form of B12 provides.
Vitamin injections are stronger and work faster than oral vitamin supplements. Only a certain percentage of substances taken orally get absorbed into the body, depending on the quality of the substance and a person’s digestive tract health. Injections send 100% of the vitamin dosage into your bloodstream to circulate throughout the whole body.
The B vitamin injection procedure is a quick and usually painless shot into the muscle of the arm or the buttocks. Some of the larger combinations of vitamins do sting on insertion, but are well worth the temporary sting because of the important health benefits they provide.
While lab tests for B vitamin levels and anemia caused by B vitamin deficiencies are good to have done, they still only reflect more severe deficiencies. I have found that many patients benefit even when their lab results are in the “normal” range. It is safe to try an injection without lab tests and if it gets rid of your symptoms, then I’m a happy and satisfied doctor. 🙂
If your health concern is in whole or in part due to low B vitamin levels, then shots are the fastest and strongest way to fix this issue. Try it – it’s worth a shot! 😉
Everyone has days that feel like a challenge to get through. Fortunately there are a few easy things we can do to lift our spirits and feel more energized.
One of the easiest things to do is to be aware of your breath. Deep breathing is extremely important because it oxygenates the body, carries energy to cells, and can help ground you from the day’s stress. Try this! Put your hands on your lower belly and breathe into your hands. Feel your belly expand and back. If you are not feeling your belly expand, it means you are not breathing deeply.
A lot people think they need to do exercise for an hour or more to gain the benefits. The reality is that any exercise is better than no exercise. If all you can do is 2-5 minutes of jumping jacks at your desk, great! The goal is to get your heart rate up and get that blood flowing. However, it’s even better if you are able to get out of the building and take in some fresh air and sunlight. Sunlight is important because it helps regulate the hormones that allow us to stay alert and have a good night’s rest.
Ending your shower in a 30 second to 1 minute cold shower can have very positive health benefits. Hot water is very relaxing but the cold water will wake you up and leave you feeling invigorated. It’s also going to stimulate the blood flow so that you have better blood circulation which in turn stimulates the immune system. It might be shocking for the first few seconds but afterwards you will feel great. Give it a try!
Having a snack or eating regularly plays a major role in keeping your blood sugar balanced. Blood sugar balance is important in keeping your mood and energy up. When you skip meals, your blood sugar becomes unstable and that can lead to anxiety, fatigue, and irritability. Hydration is also extremely important. Symptoms of dehydrations can be headaches, fatigue, and slow thinking. No bueno! So drink lots of water!
One of the easiest and fastest ways of taking vitamin B is to get it from a doctor. The good news is that Zuma Wellness comes to you! It takes less than 10 minutes to get a vitamin B shot and for some people with faster metabolisms, the benefits can kick in almost immediately. Benefits include increases in metabolic processes that can produce an increase in energy, improved mood, stress reduction, as well as improved nerve and brain functions. Vitamin B can also improves immune system, as well as gives increase stamina and energy. Many athletes, for instance, take a premium vitamin B shot before their workout because it helps increase their stamina and performance, as well as after a workout to help with a speedy recovery. Sleep is also an area that can improve through B vitamin therapy. B vitamin is needed in the brain to product serotonin and so this also helps reduce anxiety. Get your vitamin B shot!
The power of essential oils is that they are easy and effective! Whether you are looking for an energy boost or a calming therapy, essential oils can go a long way. Try this: put a few drops of your preferred oil onto the palm of your hand, rub vigorously, and then put your hands over your face to then breathe deeply. Feel the difference! Now exhale. Here are a few of our favorite oils:
In the morning
Peppermint – Energizing
Uplifting to the Brain
Rosemary – memory
Lavender – calm
Lemon / orange / citrus