Like most of the goods in this country, our meat, poultry, eggs, and dairy products are now being mass produced. Old McDonald’s Farm has been replaced by large confinement facilities that produce a year-round supply of meat, chickens, eggs, and dairy products at a reasonable price.

Animal diets designed to boost productivity and lower costs:

Animals raised in factory farms are given diets designed to boost their productivity and lower costs. The main ingredient is grain, which is kept at artificially low prices by government intervention. To further cut costs, the feed may contain “by-product feedstuff” such as municipal garbage, stale cookies, poultry manure, chicken feathers, bubble gum, and restaurant waste. Until 1997, cattle were also being fed meat that had been trimmed from other cattle, in effect turning herbivores into carnivores. This unnatural practice is believed to be the underlying cause of “mad cow disease.”

Switching from natural diet of grasses to grains:

Few people realize that a high-grain diet can cause physical problems for ruminants—cud-chewing animals such as cattle, dairy cows, goats, bison, and sheep. Ruminants are designed to eat fibrous grasses, plants, and shrubs—not starchy, low-fiber grain. When cattle are switched from pasture to grain, for example, they can become afflicted with a number of disorders, including a common but painful condition called “subacute acidosis.” Cattle with subacute acidosis kick at their bellies, go off their feed, and eat dirt. To prevent more serious and sometimes fatal reactions, these animals are given chemical additives along with a constant, low-level dose of antibiotics. Some of these antibiotics are the same ones used in human medicine. When medications are overused in the feedlots, bacteria become resistant to them. When people become infected with disease-resistant bacteria, there are few drugs available to treat them.

Grain-fed meat has lower nutritional value:

Switching ruminants from their natural diet of grasses to grains also lowers the nutritional value of their meat and dairy products. Compared with grass-fed meat, grain-fed meat contains more total fat, saturated fat, and calories. It also has less vitamin E, beta-carotene, and two health-promoting fats called omega-3 fatty acids and “conjugated linoleic acid,” or CLA. The milk from dairy cows raised in confinement is similarly low in these nutrients. One result of our modern “advances” in animal technology is inferior food.

Raised animals in confinement:

Chickens, turkeys, and pigs are also being raised in confinement. Typically, they suffer an even worse fate than the ruminants. Tightly packed into cages, sheds, or pens, they cannot practice their normal behaviors, such as rooting, grazing, and roosting. Worse yet, they cannot escape the stench of their own manure. Meat and eggs from these animals are also lower in a number of key vitamins and omega-3 fatty acids.

Raised animals on pastures:

Raising animals on pasture is better for the environment than raising them in confinement. In a conventional feedlot operation, for example, cattle deposit large amounts of manure in a small amount of space. The manure must be collected and transported away from the area. It costs money to haul it away, so it is dumped as close to the feedlot as possible. As a result, the surrounding soil is overloaded with nutrients, resulting in ground and water pollution. When animals are raised on pasture, their manure is a welcome source of organic fertilizer, not a “waste management problem.”

In Conclusion:

So although the food is cheap and convenient, factory farming is creating a host of problems, including:

• Food with less nutritional value
• Air, land, and water pollution
• The widespread use of hormones, antibiotics, and other drugs
• Low-paying, stressful farm worker jobs
• The loss of small family farms
• Animal stress and abuse

Link to our food inc blog???

“Meat still not monitored for hormone residues”

U.S beef is heavily contaminated with natural or synthetic sex hormones. The hormones in past and current use include the natural estrogen, progesterone and testosterone, and the synthetic zeranol, trenbolone, and melengesterol. When beef cattle enter feedlots, pellets of these hormones are implanted under the ear skin, a process that is repeated at the midpoint of their 100-day pre-slaughter fattening period. These hormones increase carcass weight, adding over $80 extra profit per animal.

Also, and not surprisingly, but contrary to longstanding claims by the FDA and USDA, residues of these hormones in meat are up to 20-fold higher than normal. Still higher residues result from the not uncommon illegal practice of implantation directly into muscle. Furthermore, contrary to misleading assurances, meat is still not monitored for hormone residues.

“Hormone residues in meat linked to the escalating incidence of cancers”

Increased levels of sex hormones are linked to the escalating incidence of reproductive cancers in the U.S. since 1975, 60% for prostate, 59% for testis, and 10% for breast. Nevertheless, the FDA and USDA maintain that hormone residues in meat are within “normal levels,” while waiving any requirements for residue testing.

Following a single ear implant in steers of Synovex-S, a combination of estrogen and progesterone, residues of these hormones in meat were found to be up to 20-fold higher than normal. The amount of estradiol in two hamburgers eaten in one day by an 8-year-old boy could increase his total hormone levels by as much as 10%, particularly as young children have very low natural hormone levels. Not surprisingly, the incidence of childhood cancer has increased by 38% since 1975.

“Jeopardizing the health and safety of consumers of meat, milk and poultry”

These concerns are not new. As evidenced in a series of General Accountability Office investigations and Congressional hearings, FDA residue-tolerance programs and USDA inspections are in near total disarray, aggravated by brazen denials and cover-ups.

A January 1986 report, “Human Food Safety and the Regulation of Animal Drugs,” unanimously approved by the House Committee on Government Operations, concluded that “the FDA has consistently disregarded its responsibility – has repeatedly put what is perceives are interests of veterinarians and the livestock industry ahead of its legal obligation to protect consumers, thus jeopardizing the health and safety of consumers of meat, milk and poultry.

Based on these concerns, Europe banned imports of U.S. beef in 1989, and Japan followed up with its own ban in 2003. Before the ban, Japan was the most lucrative overseas market for American beef, importing more than $1.5 billion worth in 2002.

In this connection, it is well recognized that American women have about a five-fold greater risk of breast cancer than Japanese. However, as recently confirmed by studies of cancer rates in Los Angeles County, the most highly populated ethnically diverse county in the U.S., the low risk in Japanese women increases sharply in immigrants to the U.S. after one to two generations. This, and a wide range of other studies in migrant populations, are supportive of avoidable, dietary, and possibly other “Westernized” lifestyle, causes of breast cancer, particularly hormonal meat.

Although I am not necessarily encouraging anyone to eat meat (it is a personal choice), if you do eat meat, please read this. Like most of the goods in this country, our meat, poultry, eggs, and dairy products are now being mass produced. Today, most commercially available meats are factory farmed because it’s fast, convenient and more profitable. And if you are a meat eater, eating organic animal products is always better than eating regular, mass produced, factory-farmed feedlot animals. Unfortunately, even organic products can be from animals that are raised in confinement and fed grains. On the plus side, at least the feed doesn’t contain cost saving restaurant waste, animal byproducts, municipal garbage, bubble gum and poultry manure as it does in regular feedlots.

Switching from natural diet of grasses to grains:

Originally all cattle were grass-fed, which is what they were meant to eat–grasses and shrubs. Grazing animals such as cows, sheep, goats and bison possess a rumen, or a second stomach, which is like a fermentation tank. In this rumen, normal bacteria convert grasses, shrubs and plants into protein and fats. When you feed these “ruminants” grains, all sorts of problems occur. In particular, it makes their digestive tracts acidic and they develop “sub acute acidosis.” This results in the animals experiencing diarrhea and excessive salivation. The animals may also kick at their bellies, eat dirt and go off their feed. We also know that this acidic environment encourages the development of E. coli bacteria. This is why feedlot animals need to be given constant antibiotics and is one of the reasons why humans experience problematic bacteria resistant to antibiotics.

Switching ruminants from their natural diet of grasses to grains also lowers their nutritional value (see benefits of Grass-Fed Meats).When you choose grass-fed beef, lamb, bison or poultry, you’re eating nutritious and healthy meats, as nature intended.
A good resource is http://www.eatwild.com/. Remember if it doesn’t say grass-fed, you can assume it’s grain-fed.

The benefits of eating grass fed meat:

• Better for your health.
• No antibiotics, animal by-products, hormones or other drugs.
• Less fat (6-8 times less) and therefore fewer calories. Grass-fed beef often has the same amount of fat as skinless chicken breast.
• Less pro-inflammatory Omega-6 fatty acids.
• More anti-inflammatory Omega-3 fatty acids (2-5 times more than grain-fed cattle), because grass is high in Omega-3.
• More conjugated linoleic acid (CLA), another good fatty acid that reduces the risk of cancer, diabetes and obesity. The human body can’t produce CLA, but it can be obtained through foods such as whole milk, butter and beef. Studies show grass-fed cows have 500% more CLA in their milk than those that are fed silage.
• More vitamin E.
• Better for the environment. Less ground, air and water pollution.
• Better for the animals. More humane treatment of the animals.

When you choose products from pastured animals, you are eating the food that nature intended. You are also supporting small farmers, safeguarding the environment, promoting animal welfare, and eating food that is nutritious, wholesome and delicious.

Check out this animation movie about the meat you eat to our website link or www.themeatrix.com

1. What does grassfed mean?

The American Grassfed Association defines grassfed products from ruminants, including cattle, bison, goats and sheep, as those food products from animals that have eaten nothing but their mother’s milk and fresh grass or grass-type hay from birth to harvest – all their lives. For grassfed non-ruminants, including pigs and poultry, grass is a significant part of their diets, but not the entirety of their diets, since these animals need to consume grains. Many products have been, and continue to be, marketed as “grassfed”, when grass is only a part of their diet. This lack of standardization on grassfed products is just one of the reasons the American Grassfed Assocation is pushing hard for strict U.S. Department of Agriculture guides on grassfed marketing claims.

2. What kinds of meats are grassfed?

Virtually any air-breathing food animal can be raised partially or entirely on grass. The most common products are beef, bison, lamb, goat, pork, poultry, eggs and dairy (milk, butter and cheese).

3. What are the advantages of grassfed products?

A: Grassfed animal products have been shown to be higher in beta carotene (Vitamin A), conjugated linoleic acid (CLA), and Omega-3 fatty acids, which are important in reducing cholesterol, diabetes, cancer, high blood pressure and other life threatening diseases. These products are lower in fat, cholesterol and calories. In addition, the risk of infection by E. coli in these products in virtually eliminated.

4. What are the disadvantages of grassfed products?

A: A disadvantage for grassfed meat producers is that animals raised entirely on grass mature more slowly, lengthening the production time of grassfed products. A disadvantage for the consumer is that true grassfed products are not available in all the retail outlets, making it necessary for the consumer to find and purchase directly from a producer. Among the goals of the American Grassfed Assocation is to help consumers find grassfed products.

5. Where can I buy grassfed products?

A: Many consumers find it best to buy grassfed meats directly from the producer. Specialty grocery stores also carry them, and even mainstream supermarkets are beginning to carry these products. However, consumers need to be aware that there is not yet a standard for classifying a product as grassfed. [click here to go directly to our Producers Page]

http://www.americangrassfed.org/aga-producer-members/

6. How can I be certain the product is truly grassfed?

A: For now, the best way to ensure that the product is truly grassfed is to talk with with the rancher or farmer who raised the animal. The American Grassfed Association is working to establish a legal definition of exactly what constitutes grassfed and to allow only the products meeting the criteria to be so labeled. In the very near future, consumers will be able to purchase products from certified American Grassfed Association producers, which will be identified with the American Grassfed Association’s trademarked marketing logo.

It is very confusing, but here is what I understand of the complicated labeling of animal products

“100% GRASS FED” or “GRASS FED ONLY”

Means the meat should have been produced from animals that were fed only grass, hay and other non grain vegetation, for their entire lives and therefore, no grains and no animal by-products.

“GRASS FED”

Without the only or 100%, may mean that the animal ate grass for part of its life, but not its whole life. I recommend you contact the farmer or producer and ask whether the animals were also fed grains, animal by-products or rendered animal protein. Unlike the organic label, “grass fed” claims are not necessarily verified by an independent organization unless otherwise specified. Also there are no restrictions on the use of antibiotics or growth hormones. Because these standards are considered way too lenient by the American Grassfed Association, (http://www.americangrassfed.org/), they have decided to take matters into their own hands and set up an independent certification system.

“ORGANIC”

Organic labeled meat provides consumers with the assurance that meat came from a farm that prohibits using animal by-products or antibiotics or related drugs in the feed for farm animals. All food labeled “organic” must be verified by an independent organization. When organically raised animals become sick, they are treated with antibiotics but then do not receive the organic label. A third party certifies these standards. Problem here is, unless it also says grass fed, the animals have been grain fed.

“FREE-RANGE/FREE ROAMING”

These labels have been approved by the USDA for poultry that have been allowed access to the outdoors (though they may never actually go outdoors) but the claim implies nothing about the antibiotic use practices of the producer.

“NO ANTIBIOTICS ADDED/RAISED WITHOUT ANTIBIOTICS”

This label indicates that the animals have not been fed antibiotics at any point in their lives. Meat from sick animals treated with antibiotics cannot be sold under this label claim. Although the USDA approved the use of this claim, compliance is not certified by a third party.

“NATURAL/ALL-NATURAL”

The USDA defines a “natural” meat product as one that contain[s] no additives or preservatives or added color and is only minimally processed, although it does allow flavor injections. Meat labeled “natural” may or may not have been treated with antibiotics. It is not regulated and there are no national standards. But — it doesn’t mean naturally raised.

“NATURALLY RAISED”

Means “Livestock used for the production of meat and meat products have been raised entirely without growth promotants, antibiotics, and have never been fed mammalian or avian by-products.” Although this is an attempt to increase the standards for how the animals are fed, there is no consideration for their living conditions. In other words they could still be raised in feedlots.

“NO ANIMAL BY-PRODUCTS”

Means that this meat should have been produced from animals that were fed food without animal by-products. However, these claims are not necessarily verified by an independent organization unless otherwise specified e.g. accompanied by a USDA Verified Shield). Mad cow disease is known to pass from one animal to another through the use of animal by-products in animal feed. Certain labels indicate that animal by-products are not used in the feed that produced the meat. Therefore, meat carrying these labels is very low risk in terms of mad cow disease.

“CERTIFIED HUMANE RAISED AND HANDLED”

This label means that a producer has met the standards of Humane Farm Animal Care (HFAC), an independent inspection and verification agency. This label is particularly useful if you’re unable to verify a producer’s free-range claims on poultry or eggs. (The term free range is not regulated or standardized by the federal government.) HFAC has free-range requirements for producers that want to be certified humane.

The best thing is to try shop at local farmers’ markets whenever possible and ask the farmers how their meat is raised. Develop a relationship with your farmer, so you know exactly how he raises his animal. Supporting farmers who pasture feed their cattle and don’t give them antibiotics helps make the meat production system more sustainable and is much healthier for you.

If you can’t find a local farmer, a great resource is www.eatwild.com

Extensive use of art and images to awaken higher consciousness”

The Way of Art:

Both Roman Catholicism and Tibetan Buddhism make extensive use of art and images to awaken higher consciousness. Across all cultures, perhaps the single most familiar image of higher consciousness is the mountain, a symbol of a higher view of reality. Another quietly powerful image is the flower, with the rose or the lotus being two popular choices. The flower represents the animating flow of life energy from the seed underground to the bush to the bud to the opening of the flower itself.Try the following meditation on the opening of a rose and see what opens in you.

Imagery Meditation: The Rose

Read the instructions through and then try this exercise for yourself.

1. Close your eyes and connect with your breathing.
2. Allow your mind to focus fully on the sensation of your breath passing through your nostrils… As soon as you are aware of any other thoughts or sensations, bring your attention back to your breath.
3. Now, in your imagination, visualize a rosebush… Notice it in as much detail as possible.
4. Now become aware of a tightly closed bud on one of the branches… Focus on this bud… Now imagine the force of life gently moving into it and opening it.
5. Now identify with something opening in you at the same time… Stay with this experience as long as it lasts…

It is not necessary for this meditation to produce pictures in your mind. Some of us are very visual in our imagination, while for others the imagination is more easily engaged through words or feelings or kinesthetic sensations. For example, you can imagine a rose opening without seeing it: you can imagine feeling it open, or think about the process of growth and blossoming.

Imagine a rose opening without seeing it

Energy Meditation:

A different form of meditation that can evoke higher consciousness is to focus on the energy of your body. I saw how powerful this form of meditation could be through the illumination of a student named Eileen who came to meditation class to reduce her anxiety, which was based on the cold reality that she had a debilitating and possibly fatal illness. She kept coming to class to give it every chance she could. After four months, she had a breakthrough experience.

She was in class meditating on the energy in her hands when suddenly she began to experience her whole body as an energy field. Then she felt her awareness expanding to experience the whole meditation classroom as an energy field.

Eileen’s awareness kept expanding and expanding until it took in the whole city, then the land and water surrounding the city, and finally the whole planet. Eileen experienced the whole planet as energy with her awareness distributed everywhere throughout the energy field. She could see in every direction and she was pervaded with a dancing joy. Time was gone. Confinement in the body was gone. Eileen, as she had previously defined Eileen, was gone.

When Eileen re-emerged into awareness of the meditation class a few seconds later, her feeling of joy took in the entire the room and all people in it. All the colors were vibrant masterpieces, all the objects perfect. She was experiencing the aftermath of her higher state of consciousness, floating on a sea of gratitude.

The class ended and Eileen started toward home. As she walked, she sensed she had just been changed forever. Over the next few days, the changes kept coming to her. She no longer felt afraid of death. She now felt curious about it. But, at the same time, she also loved life more than she had before the breakthrough and was in no hurry to die.

Her mind had a new clarity and peace. She could pay deeper attention to her work and her friends. She could see other people’s viewpoints completely and felt no attachment to arguing with them because she found it much more satisfying to whole-heartedly experience and understand their view. And she found that when she tried to communicate her understanding of their view, people more easily let go of their view to ask about hers. This new way of being became so noticeable at work that her boss began to ask her to handle negotiations with difficult clients.

She could walk down a street and unexpectedly be in bliss at all of the richness and variety of life. Her understanding of God changed from what had been a non-credible humanoid male super-being in the sky to a limitless interpenetrating spirit of love and order that was present here and now. This new understanding simply showed up in her mind one day without conscious effort, and each time she recalled it, she went into a deeply pleasurable state of gratitude.

Two Energy Meditations:

Stand comfortably or sit in a straight chair.
Gently shake your hands for a minute…

Now place you hands in front of you as if you were holding a balloon, elbows at your sides, shoulders relaxed, the palms about 12 inches apart and facing each other … keep your hands and fingers soft and relaxed as you do this…

Place your awareness into the space between the palms of your hands…

Very slowly, begin to experiment with moving your palms closer or farther apart, but always keeping the palms facing each other…

Keep your awareness in this space, studying the sensations between the hands…

Now rest your hands on your lap and notice how you are…

You may experience the space between your hands as a bringing together of magnets from opposing poles and feel a slight resistance if you try to move them towards each other. Some people describe the space as bounciness or as a liveness. Your hands may tingle, feel slightly charged or hot, or be dominated by pulsations in your fingertips and palms. However, you needn’t feel any of these sensations in order for the meditation to be effective. What you are doing is focusing on a subtle level of energy that can lead to illumination.

• Use a straight chair with a good back.
• Sit close to the edge of your chair holding your back in a straight but not stiff posture… tilt your chin down slightly, straightening the back of your neck… keep your knees at shoulder width… your tongue resting lightly on the roof of your mouth…rest your hands on your legs. Relax into the posture, letting go of any tightening or stiffness…
• And now let your awareness contemplate your body… (Do this for one minute).
• And now slide back into your chair, relax, and notice how you are feeling…Do this for a minute).
• One more time—slide forward to the edge of your chair and repeat steps 2, 3, and 4…

You may find this posture uncomfortable at first. After two or three tries, however, it may turn out to be your favorite meditation because of its potential to introduce you to yourself as a living, dynamic energy field. Remember: this spirit element of your nature is not a metaphor; it is fact.

The Enduring Benefit of Higher Consciousness:

Higher consciousness reminds us that we are participating in eternity

After the initial fascination with illuminative experiences fades away, one benefit remains forever: higher consciousness reminds us that we are participating in eternity. We relax into the amazing fact of the world just as it is, and our being here becomes lighter.

As it did for Eileen, higher consciousness simultaneously changes our relationship to death. Instinctively, we as human beings love life so much that death appears to be our enemy. It is certainly our enemy when it takes loved ones away from us forever. Higher consciousness, however, helps us make a great cognitive leap to the understanding that our human situation is not life versus death. The opposite of life is not death. There is no opposite to life. It is eternal, harmonious, exquisitely ordered, and contains all things, including death. A moment of higher consciousness allows us to taste the eternal nature of reality and to experience “the peace that surpasses all understanding.”

Although we may not like to admit it, many of the sleep problems we experience are the result of bad habits and behaviors. We stay up late or sleep in late. We eat foods that disagree with us or enjoy a drink late at night, oblivious to their disruptive impact on our sleep rhythms. Over time, we teach our body not to sleep and for relief we often turn to sleeping pills, which mask rather than solve the problem, and can lead to addiction. Ultimately for real success, with insomnia as with any chronic problem, one must look for the underlying imbalances and root causes and address those.

Here are the common sleep “mistakes” I see in my practice and their solutions.

Mistake #1: Not keeping a consistent sleep schedule. We often think we can make up for lost sleep by going to bed extra early another night but the body clock’s ability to regulate healthy sleep patterns depends on consistency. We stay up late on weekends, expecting to make up sleep later or use the weekend to make up for lost sleep during the week. Both practices disrupt bodily rhythms and late night weekends in particular can cause insomnia during the workweek.

Solution: Create a routine and stick to it. Getting up and going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. Our bodies thrive on regularity and a consistent sleep schedule is the best reinforcement for the body’s internal clock. Waking and sleeping at set times reinforces a consistent sleep rhythm and reminds the brain when to release sleep and wake hormones, and more importantly, when not to.

Mistake #2: Using long naps to counter sleep loss. Long naps during the day especially after 4pm or even brief nods in the evening while watching TV can damage a good sleep rhythm and keep you from enjoying a full sleep at night.

Solution: Nap for no more than 30 minutes. If naps are absolutely necessary, make sure you only nap once a day and keep it under 1/2 hour and before 4 pm. In general, short naps may not hurt sleep and in fact a short siesta for half an hour after lunch or a 20 minute power nap before 4 pm works well for many people.

Mistake #3: Not preparing for sleep. Expecting the body to go from full speed to a standstill without slowing down first is unrealistic. Our bodies need time to produce enough sleep neurotransmitters to send feedback signals to the brain’s sleep center, which will result in the release of sleep hormones to allow you to sleep.

Solution: Take the time to slowly shift into sleep.

1. Create an electronic sundown: By 10 pm, stop sitting in front of a computer screen (or TV screen) and switch off all electronic devices. They are too stimulating to the brain and will cause you to stay awake longer.
2. Prepare for bed. Dim the lights an hour or more before going to bed, take a warm bath, listen to calming music or soothing sounds, do some restorative yoga or relaxation exercises. Getting your mind and body ready for sleep is essential. Remove any distractions (mentally and physically) that will prevent you from sleeping.

Mistake #4: Not giving your body the right sleep signals. Our bodies depend on signals to tell them when to fall asleep and wake up, the two most fundamental ones being darkness and light. But we live and work in artificially lit environments and often miss out on the strongest regulatory signal of all, natural sunlight. When we go to sleep and our bodies need complete darkness for production of the important sleep hormone, melatonin, our bedrooms are not pitch dark, thereby interfering with this key process.

Solution: At night, keep the room as dark as possible. Look around your bedroom: the alarm clock read-out that glows in bright red; the charging indicator on your cell phone or PDA, the monitor on your computer, the battery indicator on the cordless phone or answering machine, the DVD clock and timer. Even the tiniest bit of light in the room can disrupt your pineal gland’s production of sleep hormones and therefore disturb your sleep rhythms.

Conceal or move the clock, cover all the lights of any electronic device and use dark shades or drapes on the windows if they are exposed to light. If all of that is not possible, wear an eye mask. If you get up in the middle of the night, try keeping the light off when you go to the bathroom. Use a flashlight or night light.

Mistake #5: Having a bed time snack of refined grains or sugars. These are metabolic disruptors which raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This hormone roller coaster can affect sleep cycles by waking you up at odd times during sleep as the hormone levels fluctuate.

Solution: If you have to eat, have a high-protein snack. It is better not to have anything before bed but at least a high protein snack will not only prevent the hormone roller coaster, but also may provide L-tryptophan, an amino acid needed to produce melatonin.

Mistake #6: Using sleeping pills to fall and stay asleep. Sleeping pills mask sleep problems and do not resolve the underlying cause of insomnia. Many sleep studies have concluded that sleeping pills, whether prescription or over the counter, over the long term, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. For short term use, there may be indications for sleeping pills, but over time, sleeping pills can actually make insomnia worse, not better. If you have been taking them for a long time, ask our doctor to help you design a regimen to wean yourself off them.

Solution: Learn relaxation techniques. Aside from physical problems, stress may be the number one cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Many people tell me they can’t switch off their racing minds and therefore can’t sleep. Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.

Mistake #7: Using Alcohol to fall asleep. Because of alcohol’s sedating effect, many people with insomnia drink alcohol to promote sleep. Alcohol does have an initial sleep inducing effect, but as it gets broken down by the body, it usually impairs sleep during the second half of the night leading to a reduction in overall sleep time. Habitual alcohol consumption just before bedtime can reduce its sleep-inducing effect, while its disruptive effects continue or even increase.

Solution: Take nutrients that calm the body and mind, getting you ready for sleep. Don’t drink alcohol to help you sleep. Look for a calming formula that has some of the following: amino acids, L theanine, taurine, 5 HTP and GABA, and herbs like lemon balm, passion flower, chamomile and valerian root. Taking the minerals, calcium and magnesium at night is also helpful. For some people, especially we folks over 50, melatonin can be helpful too. This is because the body produces less melatonin with advancing age and may explain why elderly people often have difficulty sleeping and respond well to melatonin.

Mistake #8: Watching television to fall asleep. Because we have no trouble at all falling asleep in the living room in front of the TV many of us watch TV in bed to fall asleep. But when we fall asleep in a bed watching TV, we invariably wake up later on. This sets up a cycle or conditioning that reinforces poor sleep at night. I have had many patients over the years develop insomnia due to this type of conditioning.

Solution: Get the TV out of the bedroom. Don’t watch TV in bed, the bed should be associated with sleep (and sex).

Mistake #9: Staying in bed hoping to fall asleep. If you can’t fall asleep within 30-45 minutes, chances are you won’t for at least another hour, and perhaps even longer. You may have missed the open “sleep gate” or missed catching the sleep wave. A “sleep gate” is the open window of time your body will allow you to fall asleep. Researchers have found that our brain goes through several sleep cycles each night where all sleep phases are repeated. These cycles last from 90 minutes to 2 hours, and at the beginning of each cycle, the body’s ’sleep gate’ opens. You won’t be able to fall asleep when your sleep gate is closed.

Solution: Catch the sleep wave. If you find you can’t fall asleep within 45 minutes, get up and get out of the bedroom. Read a book, do a restorative yoga pose or do some other calming activity for another 1 -1.5 hours before trying to sleep again. Staying in bed only causes stress over not sleeping. It is like surfing, you need to catch that sleep wave. Haven’t you noticed that you can be exhausted and yet you avoid going to sleep and then a few hours later when you are ready for bed, you are suddenly wide awake? You missed the wave.

Mistake #10: Making sleep a performance issue. Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way you cope with the insomnia becomes as much of a problem, as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep which leads to worsening sleep problems. Like so many things in life, it is about letting go, going with the flow. Sleep needs to become a natural rhythm like breathing, something that comes automatically and you don’t think about.

Solution: Let go and go with the flow. Use the time to practice breathing exercises or meditation and to become aware of how what you eat, what medications you take, what behaviors or certain activities can affect your sleep cycle. Increase your awareness by paying attention to your body and becoming conscious of how you react to different foods and situations. Use this time productively instead of getting upset that you can’t fall asleep.

One final point

For chronic insomniacs, especially if you are heavy snorer, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed. Usually they are heavy snorers. What happens is that the tissues at the back of the throat relax and in so doing block the airways. The brain senses oxygen deprivation, and sends wakeup signals. There is a release of adrenaline and cortisol, the stress hormone. Not only does this interfere with sleep, it can increase blood pressure, raising your risk of heart problems and stroke. It can also interfere with insulin sensitivity, and increases your risk of diabetes.

References:

• “What’s wrong with prescribing hypnotics?”. Drug Ther Bull 42 (12): 89-93. December 2004. doi:10.1136/dtb.2004.421289. PMID 15587763.
• D. Maiuro PhD, Roland (13 Decemember 2009). Handbook of Integrative Clinical Psychology, Psychiatry, and Behavioral Medicine: Perspectives, Practices, and Research. Springer Publishing Company. pp. 128-130. ISBN 0-8261-1094-0.
• Lader, Malcolm Harold; P. Cardinali, Daniel; R. Pandi-Perumal, S. (22 March 2006). Sleep and sleep disorders: a neuropsychopharmacological approach. Georgetown, Tex.: Landes Bioscience/Eurekah.com. p. 127. ISBN 0-387-27681-5.
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An approach that can aid in the quest for a good night’s sleep is that of Chinese Medicine. This ancient healing system has offered relief to the sleep challenged for thousands of years. While new to many, Chinese Medicine is mainstream in China, and it is used today for a wide range of conditions by an estimated one-fourth of the world’s population.

The Roots of Traditional Chinese Medicine

Chinese Medicine is considered the oldest, most continuously practiced, professional, literate medicine in the world. Written records date back over 2000 years, although the medicine is believed to go back even further. Some experts believe Chinese Medicine is at least 5000 years old.

Chinese Medicine employs acupuncture, herbal medicine, nutritional therapy, tuina (pronounced “twee nah”) massage, acupressure, and qigong.

The Huangdi Neijing (The Yellow Emperor’s Inner Canon) is considered the Bible of Chinese Medicine, emphasizing medical theory and acupuncture. Some scholars estimate that it dates back to the first century B.C. In addition, The Shen Nong Ben Cao Jing (The Divine Farmer’s Materia Medica Classic) details the medicinal uses of 365 herbs and is believed to have been compiled around 200 A.D. Many of the protocols mentioned in these ancient texts are still used today.

Chinese Medicine and the West

The development of East-West relations has promoted the use and interest of Chinese Medicine in the United States. During the past 30 years, the practice of Chinese Medicine has dramatically increased here. The National Institutes of Health (N.I.H.) has reported that visits to Chinese Medicine practitioners in the U.S. tripled from 1997 to 2007.
At the same time, the United States is seeing an increase in the practice of integrative medicine. University centers and hospitals are offering Chinese Medicine. Integration has been common in China, where Chinese Medicine is often practiced side-by-side with Western Medicine.

The Chinese Medicine Approach to Sleep

Insomnia comes in various forms, such as trouble falling sleep, difficulty staying asleep, and having dream-disturbed sleep. When a Chinese Medicine practitioner is gathering information to put together a treatment plan, the pattern of the sleep disturbance as well as health and lifestyle issues will be taken into consideration.

A Chinese Medicine practitioner might use the term “calm the shen” when describing a treatment principle. “Shen” is best translated as the spirit of the person in a nonreligious sense. When evaluating Shen, the Chinese Medicine practitioner is looking for the emotional state and presence (or lack) of radiance, calm, and balance. Often with sleep disturbances, the patient will be experiencing patterns of stress, anxiety, or agitation. Chinese Medicine would call this “disturbed shen.”

Treatment for insomnia from a Chinese Medicine practitioner could include one or more of the following therapies: acupuncture, herbal medicine, nutritional counseling, Chinese massage (acupressure/tuina), and qigong.

Acupuncture

Acupuncture is the insertion of needles into specific points of the body to reduce pain, to promote relaxation, and to treat various health concerns. Insomnia and sleep disorders are common reasons why people visit an acupuncturist.

The World Health Organization (W.H.O.) lists insomnia as a condition for which the therapeutic effect of acupuncture has been shown. Continuous research is underway to evaluate the effectiveness of acupuncture for sleep issues. The Journal of Alternative and Complementary Medicine published a review of randomized controlled trials of acupuncture treatment for insomnia. After looking at 46 randomized trials, the conclusion was that acupuncture appears to be effective in the treatment of insomnia, and larger, rigorously designed trials are warranted.

Chinese Herbal Medicine

There are many traditional Chinese herbal formulas to help regulate the sleep pattern. A formula is chosen for each person based on their symptoms, constitution, and medical history. It is best to have a licensed medical practitioner select the proper formula. Some herbs that are used in these formulas include Suan Zao Ren (Sour Date Seed), Bai Zi Ren (Arborvitae Seed), Fu Shen (Poria Paradicis), and Wu Wei Zi (Schizandra Fruit).

Hyla Cass, M.D., a board-certified psychiatrist and integrative medicine expert, has reported great results with her sleep-challenged patients using a Chinese herbal compound Wulinshen. You can read more about this herbal approach in her blog on natural solutions to sleep.

Chinese Nutritional Therapy

Chinese Nutritional Therapy includes basic advice on healthy eating as well specific food recommendations for each patient. Some points emphasized in Chinese Medicine for better sleep include not eating for at least two to three hours before bedtime, as well as the avoidance of greasy or sweet foods. Chinese Medicine also recommends staying away from cold drinks. While Americans are big on ice-cold beverages, this is a huge no-no in Chinese Medicine. Also, when a patient seeks help from a Chinese Medicine practitioner for insomnia, a very detailed review will be made regarding the quality of their digestion. Chinese Medicine places a strong emphasis on the connection between digestion and sleep.

Chinese Massage Therapy (Acupressure/Tuina)

Chinese massage therapy consists of applying pressure to specific points on the body (acupressure) and techniques such as kneading, rolling, and pressing (tuina). Acupressure and tuina have demonstrated effectiveness for improving the quality of sleep. Research from China reported the effectiveness of acupressure and tuina in the treatment of insomnia patients. An Italian study reported improved sleep quality after acupressure stimulation for those suffering from sleep disorders, particularly in cancer patients experiencing insomnia.

Qigong

Qigong is a practice that uses movement, breathing, visualization, and meditation to reduce stress, improve flexibility, and enhance overall health. Like a physical therapist will prescribe specific exercises for the orthopedic patient, the Chinese Medicine/Qigong practitioner will often prescribe individualized qigong techniques for each patient. The regular practice of qigong is strongly associated with stress reduction and the encouragement of a deep, restful sleep.

Resources for Further Exploration

Understanding Chinese Medicine can be a bit daunting to the neophyte. Chinese Medicine has a different approach than Western Medicine, although some practitioners integrate both systems with a complementary approach. There is an explosion of interest in the West, and more is being written to bridge the gap between the Eastern and Western understanding.
If you are interested in Chinese Medicine, an excellent primer written for the layperson and novice is The Web That Has No Weaver by Dr. Ted J. Kaptchuk. Dr. Kaptchuk is a Doctor of Chinese Medicine and an Associate Professor at Harvard Medical School.

If you would like to further explore the Chinese Medicine approach to regulating sleep specifically, Curing Insomnia Naturally with Chinese Medicine by Dr. Bob Flaws is an excellent comprehensive guide.

For an even deeper look at Chinese herbal medicine, I’d recommend Chinese Medical Herbology and Pharmacology by John and Tina Chen, experts in pharmacology and traditional Chinese Medicine. This 1,267 page guide details the traditional Chinese uses of herbs for sleep and other conditions, the chemical composition, clinical studies and research, and herb-drug interaction information.

We assume many age related diseases like high blood pressure, heart disease, arthritis, adult onset diabetes, stroke, cancer etc are genetic because our parents had them and therefore inevitable consequences of aging, but this is not true.

Healthy aging is mainly controlled by how we communicate with our genes through diet, lifestyle and the environment we bathe them in. You have a lot more control than you think.

We are born with a set of genes, which are inherited. These genes give us inherent strengths and weaknesses which we can’t change. That means you may be susceptible to heart disease or diabetes, not necessarily that you will get it. How you treat your genes will determine if those susceptible genes are expressed as disease or not. Like a car if you look after it, it will run smoothly for much longer.

Your genes are pluripotential, in other words there are many potential versions of you that can be expressed or you can change how you age or what diseases you get or don’t get by either feeding your genes what it needs, giving them the right nutrients, exercising appropriately etc.

We must also differentiate between different types of genes. There are certain genes that if you are born with, you will be crippled, retarded or have some serious childhood disease and die early. I am not talking about those genes. I am talking about the thousands of genes that render you susceptible to the many chronic diseases so many people are experiencing today. In other words, genes do not cause disease per se unless they are thrust into a detrimental environment that is conducive to expressing these genes as chronic disease.

Chronic disease is determined by how you have treated your genes through out your life, what foods you eat, what you have drunk, what environment you have surrounded yourself with, what stresses you have tolerated, injuries and infections you have endured, how much love and support you have been blessed with etc….the total load concept. Food and nutrients talk to your genes as does exercise.
Have you bathed your cells in the right food, nutrients and love to optimize their function?

How can you tell if you are bathing your cells in the right environment?

You usually get early warning signs, symptoms that if not addressed, that will lead to chronic disease expressed after many years.