Jennifer Lawson, aka Mother Jai
Mother Jai has been blending and personally using aromatherapy products since 2012 and herbal remedies since 2003. The knowledge and experience she obtained over the years provides you with a well rounded, educated, and informed platform to base your own health and wellness on.
Arnica Montana Flower – By Buendia22 – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=72759312
Want to try an all-natural herbal infusion of Arnica? Find it here.
Arnica montana, also known as wolf’s bane, leopard’s
bane, mountain tobacco and mountain arnica, is a moderately toxic European
flowering plant in the sunflower family. Arnica grows mainly in Siberia and
central Europe, as well as temperate climates in North America. Arnica is an
alpine plant, growing in nutrient-poor soil. It can potentially reach a height
of up to 60cm, but this is unusual given the harsh conditions at high
altitudes. It grows in meadows up to 3,000 metres above sea level, where it is
exposed to strong sunlight. The higher the altitude, the more aromatic the
plant will become.
The plants are rich in inulin, a compound between sugar and starch that the plants store in their underground organs as a source of energy. It is used as a natural sweetener for diabetics. The Compositae contain selenium and arnica ash is rich in manganese. Both selenium and manganese are powerful antioxidants in the human body and in addition manganese is an essential element needed for healthy bones, wound healing, and the metabolism of proteins, cholesterol and carbohydrates. It may well be that it is this rich source of manganese that facilitates healing, acting in combination with the other plant chemicals. Manganese levels affect the levels of iron, magnesium and calcium in the body.
Generations of Swiss mountain guides chewed arnica leaves
to prevent fatigue induced by climbing. The dried leaves were used as a
substitute for tobacco, hence its common name of mountain tobacco. The dried
flowers promote sneezing, so it was also known as snuff plant. Fall kraut, fall
herb and wound herb, other eponyms, demonstrate the age-old use for the effects
of trauma.
The flowers are used as a compress for sprains and
bruises. Herbally, the plant has been used for traumatic injuries involving
bruising, and as a cardiac tonic for weak and weary hearts. It is also used
homeopathically to reduce emotional and physical trauma, support the heart, and
for weakness and weariness in the elderly.
Arnica is also used to stimulate the kidneys but can be
quite toxic in herbal solutions. The ingestion of large quantities can cause
irritation to the gut; a temporary stimulation is followed by a depression of
the circulation, respiration and temperature. Violent headaches ensue, the
pupils dilate and then muscular paralysis sets in. The whole nervous system is paralyzed
and death results. Arnica should be used judiciously on the skin as it can
cause nasty irritating rashes.
Mother Jai’s creates all-natural Arnica Oil in small batches in Arvada, Colorado. The herbal infusion is safe to use on the skin and works wonders on injuries and pain. When combined with St John’s Wort oil the benefits are doubled. Find it here.
We’ve all had nights, here and there, where no matter what we do we cannot get to sleep. It’s normal. What is not normal is struggling to get to sleep every night, using drugs or alcohol to try to get to sleep, or hoping the TV will help you fall asleep in the wee hours of the morning.
These are the indications of insomnia, which is a treatable disorder or dysfunction. We know that insomnia is the inability to sleep, yet it’s much more than that. It is considered habitual sleeplessness, meaning more than two nights without good sleep. Acute insomnia is associated with a few weeks of not sleeping, typically associated with a traumatic or highly stressful event. Chronic insomnia is the habitual lack of sleep for months or years.
Caffeine & Insomnia
Caffeine is a stimulant, which means it stimulates the nervous systems, the metabolism, as well as mental function. It takes twelve, yes that’s 12, hours for your body to process the caffeine you consume. For example – you consume 1 cup of coffee (average of 95mg of caffeine) at 8am, by 8pm half of that caffeine (47.5mg) is still there in your system stimulating function. Well no wonder you can’t get to sleep.
Certain medications, like antidepressants, water pills (diuretics), high blood pressure and high cholesterol medications, and allergy medicines have a stimulating effect on the body much like caffeine and can keep you up. They also interfere with normal hormone production which can throw the whole system and all of its cycles out of balance. If you suspect your medications talk with your doctor about trying supplements or herbal remedies to help or even changing medications to help.
Anxiety & Insomnia
Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis. When this happens for many nights (or many months), you might start to feel anxiousness, dread, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted through treatment. There are cognitive and mind-body techniques that help people with anxiety settle into sleep, and overall healthy sleep practices that can improve sleep for many people with anxiety and insomnia. Anxiety symptoms that can lead to insomnia include:
Tension
Getting caught up in thoughts about past events
Excessive worrying about future events
Feeling overwhelmed by responsibilities
A general feeling of being revved up or overstimulated
Insomnia & Lifestyle
Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse. Examples of how specific lifestyles and sleep habits can lead to insomnia are:
You work at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.
You take naps (even if they are short) in the afternoon. Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.
You sometimes sleep in later to make up for lost sleep. This can confuse your body’s clock and make it difficult to fall asleep again the following night.
You are a shift worker (meaning that you work irregular hours). Non-traditional hours can confuse your body’s clock, especially if you are trying to sleep during the day, or if your schedule changes periodically.
You regularly use stimulants to wake up and get through your day.
Mother Jai’s Remedies
Chamomile Tea – chamomile tea soothing to the nervous system and helps you feel relaxed and ready to sleep. Use at least 1hour before bed for best results.
Relax & Sleep Tea – a blend of chamomile, lavender, and hops. Deliciously calming and soothing.
Relax & Sleep Oil– organic sunflower oil with blue chamomile, Valerian, and roman chamomile essential oils. Apply to chest or feet to calm the body and mind for a deep, restful sleep.
Herbal Tea Blend – 4oz Bag
Herbal remedies to use instead of over-the-counter chemicals.
We all know sleep is an absolute necessity for living, not just feeling well. So, to help you not only get more sleep, but also better sleep, I’ve put together multiple techniques that are known to induce relaxation in the body and practices that help quiet the mind. With these easy techniques, you’ll be sleeping hard and dreaming strong in no time, just try it.
The average person needs 7 hours of sleep every night, but because we are all so different the range is between 5 and 10 hours. So, a big part of getting better sleep is to understand yourself. This is done by taking time to understand your sleeping habits. Before you attempt any changes take time to observe your habits, taking notes if need be, to get an idea of what you are doing before bed and how well you are sleeping.
A sleep journal can be just as important as a dream journal in helping you to understand yourself. I suggest taking it with you to bed so you can easily write in it as you go to bed and wake in the morning. List your activities that are common for you before bed and list all of the activities you do in your bed. After about a week of this, go back through your journal and review what you have written. You can get an idea of what you need to work with by answering these simple questions:
What are the patterns or habits that you notice?
Why is your bed being used for activities besides sleeping and sex?
What can you change to improve your bedtime habits?
How many hours are you sleeping most nights?
Are you sleeping hard and remember dreaming?
Now that you’ve spent some time getting to know yourself better and have developed an understanding of your habits, now you can change them.
Some Supplements Can Help Bring Sleep
Melatonin is a hormone that helps regulate the sleep/wake cycle, an internal pacemaker that controls the timing and our drive for sleep. It causes drowsiness, lowers body temperature, and puts the body into sleep mode.
Warm milk. You can put a tasty spin on your grandmother’s natural insomnia remedy by sipping warm milk before bed. Almond milk is an excellent source of calcium, which helps the brain make melatonin.
Sleepy-time snacks. The best sleep-inducing foods include a combination of protein and carbohydrates, a light snack of half a banana with a tablespoon of peanut butter, or a whole wheat cracker with some cheese. Eat one of these snacks about 30 minutes before hitting the hay.
Magnesium apparently plays a key role with sleep. Research has shown that even a marginal lack of it can prevent the brain from settling down at night. Good sources include green leafy vegetables, wheat germ, pumpkin seeds, and almonds.
Valerian root. This medicinal herb has been used to treat sleep problems since ancient times. Research on the effectiveness of valerian for insomnia is mixed. It can take a few weeks for it to take effect. Talk to your doctor before taking valerian and follow label directions.
Chamomile flowers. When consumed in a tea or light infusion they are a gentle sedative with strong calming, pain relief, and anti-inflammatory properties. Stronger dilutions have stronger and longer lasting effects.
Lavender flowers. As a tea, it is a light sedative for those with minor stress interfering with sleep.
Kava Kava root. Caution must be used, in large doses and with continued use Kava can cause liver failure. In small amounts with foods and other supplements it can help reduce anxiety and its associated insomnia.
5-HTP is a derivative of the amino acid tryptophan. It is used to boost serotonin in the body. 5-HTP is also the precursor of melatonin, which regulates sleep cycles.
Eleuthero (Siberian) ginseng. Studies suggest that his herb (Eleutherococcus senticosus) can help enhance mental activity as well as physical endurance.
Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
Ashwagandha. This Ayurvedic herb is prized for its ability to help the body deal with stress.
Cordyceps. This traditional Chinese medicinal mushroom may help fight fatigue and boost energy levels.
Essential Oils to Help You Sleep
Lavender: Most people are aware that lavender is somehow related to sleep, but what most people don’t know is that this has been studied extensively and its effectiveness is more than just an Old Wives Tale.
Vetiver: distilled from the roots of the plant. It’s rich and earthy smelling, and helps the brain “shut-off” for the night. Try mixing it with “lighter” oil, such as lavender or roman chamomile.
Roman Chamomile: known for is calming, soothing, and relaxing properties. Simply smelling the oil has a calming effect, which can help you feel relaxed and more prepared for sleep.
German (Blue) Chamomile: is a very strong sedative, almost narcotic when undiluted. This can be diffused into the air or sprayed on to bedding before bed.
Bergamot: citrus fruit and the oil is cold-pressed from the rind or peel. It’s bright, yet calming at the same time.
Marjoram: wonderful for soothing muscles and joints, but it also excels in creating peaceful sleep.
Relaxing Techniques for Better Sleep
Before bed is a great way to wind down, calm the mind, and prepare for sleep.
Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
Rubbing or massaging the soles of your feet. Using fingertips and thumbs, rub lotion into the bottom of your feet. Using as much pressure as is comfortable and possible. Massaging in circles in the bottom of the foot releases large amounts of tension. If you cannot reach with your hands, use a broom handle laid across in front of you and rub the bottoms of your feet, with/without lotion or socks, on the handle, gently rolling it under your foot back and forth.
Make adjustments in increments. The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments.
Be consistent all week. The key to changing your sleep schedule is consistency. That means sticking to the same sleep and wake time throughout the week, including weekends.
Keep your room dark at night and light in the morning. Our circadian rhythms are influenced by light and darkness.
Get up if you can’t sleep. Don’t lie in bed tossing and turning, especially if you’re wired. Instead, get up and do something either boring or relaxing.
Stop pressing the snooze button. While it might be rough to get up earlier, snoozing doesn’t help. In general it won’t be the best quality of sleep. Set your alarm to the time you actually want to wake up.
Follow sleep hygiene rules. If you’re having trouble falling asleep, stop drinking caffeine within 12 hours of your bedtime or exercising within four to five hours. Give yourself an hour to unwind before bed. During that time, don’t do anything stressful or stimulating (such as use electronics).
Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day.
Hungry at bedtime. For some people, a light snack before bed can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it may help calm the brain and allow you to sleep better. If you need a bedtime snack, try: half a turkey sandwich, small bowl of whole-grain, low-sugar cereal, granola with low-fat milk or yogurt, or a banana.
Exercise Regularly You’ll also sleep more deeply if you exercise regularly. You don’t have to be a star athlete to reap the benefits—as little as 20 to 30 minutes of daily activity helps. And you don’t need to do all 30 minutes in one session. You can break it up into five minutes here, 10 minutes there, and still get the benefits.
Exercise early. It’s no secret that exercise improves sleep and overall health. Morning exercise seems to affect body rhythms that affect sleep quality. One of the reasons for this interplay between exercise and sleep may be body temperature. Your body temp rises during exercise and takes up to 6 hours to drop back down to normal. Because cooler body temperatures are linked to better sleep, it’s important to give your body time to cool off before bed.
Keep your slumber surroundings tranquil. Your bedroom should feel like a quiet sanctuary. Piles of clothes thrown on your bed, stacks of bills staring at you, or other random clutter will hamper you emotionally and may lead to sleep problems. A tranquil and organized space will help you feel more relaxed.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve.
Turn off the TV. In some people, nighttime light can hinder melatonin and create “social jetlag,” which mimics symptoms of having traveled several time zones.
Stretch right before bed. Gentle stretching with deep breathing releases all the pent-up stress from the joints and muscles and makes it much easier for them to relax. Deep breathing helps calm and soothe the mind for getting to sleep faster and staying asleep longer.
Meditation or progressive relaxation. Meditation is directing the mind to one focus, which can be shutting down and going to sleep, by focusing your intent you can make it happen. Progressive Relaxation is a process of mentally and physically working from your toes up and relaxing each muscle group with deep breathing. Each inhale the muscles tense and gather stress. Each exhale is a release of muscle tension.
Exercise physiologists refer to the gradually increasing muscle discomfort or soreness that occurs after physical activity as delayed onset muscle soreness (DOMS). Delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. DOMS usually kicks in 12 to 24 hours after a tough workout and peaks between 24 to 72 hours. Muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.
The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain. It can happen when you bump up your workout intensity, frequency, or length, or when you try a new activity.
The good news is that normal muscle soreness is a sign that you’re getting stronger and is nothing to be alarmed about. During exercise, you stress your muscles, and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before.
Mild to moderate muscle soreness is common and generally harmless. On the other hand, severe muscle soreness can be damaging and dangerous. It’s important to know the difference between reasonable muscle soreness caused by exercise, and pain due to overuse or muscle injury.
How much pain is too much? If, the pain you’re experiencing prevents you from carrying out daily activities associated with living or working, then the exercise was too much. If the discomfort lasts for more than 72 hours, then the exercise was too much.
How can you tell if your soreness is the normal kind of soreness? If the pain begins during or immediately after the exercise, it is not normal. Pain that occurs during an exercise is a sign that there is a problem with the exercise. This type of pain should be seen as a signal from your body to stop the activity before serious joint or muscle damage occurs.
In severe cases, the muscles can break down so much that you can become very ill and cause damage to your kidneys. Seek medical attention immediately if you experience any of the following after a workout or activity that causes muscle soreness:
Severe unbearable pain
Severely swollen limbs
Loss of joint range of motion due to severe swelling
Dark colored urine or decreased production of urine
Consider the prospect of never having to diet again. Simply by eating nutritious foods and avoiding counting calories. Consider some nutrition facts below.
Nutrition
The process of breaking down food and substances taken in by the mouth to use for energy in the body. Now more focused on the steps of biochemical sequences through which substances inside us and other living organisms are transformed from one form to another – metabolism and metabolic pathways. Nutrition also focuses on how diseases, conditions and problems can be prevented or lessened with a healthy diet. In addition, nutrition involves identifying how certain diseases, conditions or problems may be caused by dietary factors, such as poor diet (malnutrition), food allergies, metabolic diseases, etc. The human body consists of elements and compounds (nutrients) ingested, digested, absorbed, and circulated through the bloodstream to feed the cells of the body.
Nutrients
There are six major classes of nutrients: carbohydrates, fats, minerals, protein, vitamins, and water. These nutrient classes can be categorized as either macro-nutrients (needed in relatively large amounts) or micronutrients (needed in smaller quantities).
The macronutrients include carbohydrates (including fiber), fats, protein, and water. The micronutrients are minerals and vitamins. The macronutrients (excluding fiber and water) provide structural material (amino acids from which proteins are built, and lipids from which cell membranes and some signaling molecules are built) and energy. Some of the structural material can be used to generate energy internally, and in either case it is measured in Joules or kilocalories.
Other micronutrients include antioxidants and phytochemicals, which are said to influence (or protect) some body systems.
Nutrient Dense Foods
These are fresh, unprocessed foods that were grown or raised in the best, most natural conditions. They possess and provide the most nutrients per ounce of food; the nutrients are combined within in a way to promote proper utilization within the human body. In other words, they contain a variety of nutrients in specific combinations necessary for proper digestion, absorption, and use within the body. When foods are processed, their molecular structure is broken down and certain components are lost, especially delicate vitamins and minerals, thus making processed foods empty calories that have little nutritional value.
Diet and Physical Health
A nutritious diet is essential to promote and maintain overall physical health for any age. The body needs nutrients in their naturally occurring forms to function and heal appropriately. A diet full of nutrient dense foods provides the most effective nutrient combinations for promoting optimal physical health and helping the body to maintain its strength and integrity, defeat infection, and deter cancer development. The best diet for health is one composed of wholesome and fresh foods that are prepared by hand and not processed for ease of consumption. Avoiding white flour and high fructose corn syrup as much as possible can help to greatly decrease inflammation and promote joint health.
Guidelines for Healthy Eating:
Aiming for regular, balanced meals and snacks, every day.
Hitting most of the major food groups each day to meet your needs for growth and health.
Balancing nutrition-rich foods with small to moderate amounts of other foods like sweets or fast foods.
Eating when hungry and stopping when full.
Learning about nutrition, but keeping your food as just one important part of your life, not obsessing over what you eat.
Healthy eating habits are essential to maintaining a healthy weight and a person’s weight is the result of several factors:
How much and what kinds of foods you eat.
Your physiologic and genetic make-up.
Your age and health status.
Whether your lifestyle includes regular physical activity.
Whether you use food to respond to stress and other situations in your life.
Reading Labels
A big part of healthy eating is understanding what is in the packaged foods you’re buying. Understanding labels and product contents is very useful for planning a healthy menu. Reading product labels is a simple habit to establish that can ensure you are purchasing the least processed foods containing the least amount of chemical additives possible. If you cannot pronounce what is on the label then you should not be eating it.
