Tag: herbal-supplements

8 Effective Herbs That Help You Sleep Better

Sleep is quite crucial for mental and physical wellbeing. Getting quality sleep each night can boost your memory, creativity, and decision-making. Moreover, lack of sleep has been associated with the likelihood of developing health issues such as obesity, diabetes, and heart disease. 
Since most people are aware of sleep’s importance, poor sleep continues to be a significant issue. For some, it only takes a few tips to maintain good sleeping habits. However, others also require something extra to relax into a sound sleep. If you have considered trying any supplements to improve your sleep, give the following eight herbs a try. 

1. Kratom

If you, or anyone you know, have problems sleeping, Kratom can be a potent agent capable of inducing relaxation needed for a good night’s sleep. It comes in different forms, including leaves, capsules, and powder. Due to the psychoactive properties of Kratom, using measured doses can prove to be very useful. 
But first, you’ll need to select the right product. For sleep, you need to choose between Red Bali, Indo Kratom, Red Borneo. All three produce calming effects in slightly different varieties. You can find them in the form of red bali kratom online. However, if you are incorporating kratom into your diet and lifestyle, consult an expert or a doctor.

2. Passionflower

The passionflower also goes by the name maypop or Passiflora incarnata and is well known for its usefulness against insomnia. There’re animal researches that show that the passionflower promotes good sleep. In humans, the ability of the plant to affect sleep is determined mainly by the form consumed. 
In a recent study, researchers observed the differences between the effects of passionflower teas and a placebo. Participants in this study report an improvement in sleep quality of about 5% after drinking the passionflower tea for a week. Overall, you can use passionflower extract or tea at bedtime to improve the quality of your sleep. 

3. Lavender

The lavender plant is common to all continents. The purple flowers that this plant produces are available for different uses. Aside from this, it has a peculiar fragrance that many find to be soothing and good for sleep. A study indicates that by smelling lavender oil before going to bed, you can enjoy better sleep. 
Even better, patients with mild insomnia appear to experience these effects much more, especially if you’re young or female. Despite aromatherapy’s effectiveness, oral intake may lead to stomach pain and nausea in some individuals since essential oils aren’t meant for oral ingestion. 

4. Valerian Root

Valerian is a herb common in Europe and Asia since it’s native to these regions. The root of this herb is therapeutic for treating symptoms of menopause, depression, and anxiety. It is also well known for its ability to promote quality sleep, mostly in Europe and the U.S. 
Reviews indicate that taking 300 to 900 mg of valerian immediately before bed can improve sleep quality. However, it’s necessary to state that the improvements reported from these studies were subjective, based on what participants perceived to be quality sleep.

5. Chamomile Flowers

You can use both German and Roman chamomile for their calming effects. This can lead to the relaxation that’s often necessary for quality sleep. You can process it by preparing tea with the flowers, which, in turn, can produce an apple-like scent. The tea is called manzanilla, which means “little apple” in Spanish. 
According to studies performed in 2016, manzanilla tea is beneficial for treating anxiety and sleeplessness, especially in postnatal women. You can have a cup of chamomile tea right before bed to relax and soothe yourself. 

6. Peppermint Leaf

The colonists brought the peppermint plant into the new world. They used it to make drinks that helped remedy conditions such as indigestion, heartburn, headaches, and sleeplessness. Apart from its therapeutic benefits, they also drank it for the great taste. It’s no different today, and many people worldwide use the peppermint leaf as a household remedy. 
The tea is easy to prepare with simple steps that involve bruising one cup of peppermint leaves into a half-gallon container. Next, fill the container with fresh water and leave it for four hours in the refrigerator. You can then strain and serve cold. 

7. Hops

Hops happen to be the female flowers for the hop plant and are essential in herbal medicine. According to a 2014 research, it was observed that university students that enjoyed nonalcoholic beer flavored with hops experienced better quality sleep. Hops also work when added to other herbs such as valerian. 
To improve sleep, you can ingest about 0.5 – 2 mg of hops extract each day. If you prefer the powdered extract, then taking 1 gram can also be useful. Apart from improving sleep, the herb may also lower cholesterol, aid indigestion, and relieve irritability. 

8. Ginseng

Ginseng is a popular herb in herbal medicine. It can improve immunity and promote a good night’s sleep. In a study of red ginseng extract performed in 2013, it was reported that individuals with sleep problems experienced improved sleep after a week of taking the extract. It is recommended for the optimal result to take about 800 mg to 2 grams of powdered ginseng each day. You also have the option to take ten drops of the tincture per day for the best results. 

Conclusion

Whether you choose Kratom or any other herb on this list, it’s essential to note that they aren’t miracle herbs. You’ll need to exercise patience and couple these natural supplements with good sleeping habits for the best results. For some, merely reducing caffeine intake during the evening or keeping phones and other electronics away from your bedside can make a lot of difference. In addition to these, you’ll need to remain consistent to notice a significant improvement and realize the long term benefits of quality sleep. And, always remember that sleep is vital for your overall health and wellbeing, just like exercising and good nutrition.

6 Best Herbal Supplements For Bodybuilders

Workouts are an essential part of a daily routine for bodybuilders. However, supplements play a significant role in their life. When we talk of supplements, the first thing that comes to mind is Probiotics, BCAA, Creatine, and Glutamine, among others. But these, in some or other way, also have severe side effects. As a result, bodybuilders can opt for several herbal supplements to maximize muscle growth and boost workout routines.

Herbs, at one point, became obsolete as people mostly favor chemical drugs and supplements. But today, herbs are popular and have become most favored by people and bodybuilders alike. The herbal supplements comprise natural ingredients and formulas and are completely safe and effective for muscle gain. Following are some of the best herbal supplements suitable for bodybuilders.

1. Ashwagandha

Ashwagandha, scientifically known as Withania somnifera and Indian Ginseng, is a popular and the best herbal supplement used by bodybuilders. Ayurveda says that the ‘rejuvenator’ ashwagandha boosts health, revitalizes the body, and promotes longevity. A study found that a regular intake of ashwagandha brought significant progress in cardiorespiratory endurance, strength, and performance. Additionally, ashwagandha also boosts thyroid function and enhances smooth muscle relaxation. The ashwagandha extracts also reduce the stress hormone cortisol levels and boost testosterone, which leads to increased muscle growth.

 

2. Alternative Protein Powders

Nowadays, one will find several plant-based protein powders in the market. The consumption of these protein powders doesn’t tamper with any strict diet and is easily digestible. Just like animal-based supplements, these supplements, too, are highly beneficial in growing strong muscles. Pea protein powder and hemp protein powder are two great choices under plant-based protein supplements. 

Hemp seeds are a remarkable source of protein when compared to other seeds. Notably anti-inflammatory, they are rich in fiber and omega-3 fatty acids. Similarly, pea protein powder is known for its low allergenic potential compared to other plant-based options. It aids in stabilizing blood sugar levels and can alleviate common symptoms like gas and bloating since it’s free from dairy and gluten.

For those seeking additional insights into plant-based protein options, consider exploring the reviews of high impact plant protein supplements. These reviews can offer valuable information on the benefits and effectiveness of such supplements for your health and fitness goals.

 

3. Green Superfood Powder

Green Superfood Powder has a combination of enzymes or easy digestive herbs and probiotics. This herbal supplement also is abundant in anti-aging antioxidants such as pomegranate, spirulina, alfalfa, acai, and goji berry. Even after knowing the importance of consuming greens, we usually tend to ignore eating them. But what’s encouraging is that drinking a glass of this green Superfood mixture can provide immense nutrition parallel to 5 servings of green vegetables. 

Consumption of this herbal supplement provides better digestion, low inflammation, increased energy and alkalinity, and most importantly, building lean muscles. Always consider green blends with a mixture of organic and raw ingredients to benefit from antioxidants’ properties.

 

4. Adaptogen Herbs

Constant stress and high levels of cortisol harm the internal organs like the adrenal glands and thyroid. These two organs control energy consumption levels, fat storage, sleep quality, and appetite. It is crucial to regulate these organs’ proper functionality, especially when the body goes through rigorous workouts. Adaptogen herbs and holy basil, astragalus, and ginseng are a category of plants that aids the body tackle any stress and enhance the body’s flexibility. 

This combination of herbs helps control weariness, balance blood sugar levels, produce critical hormones, and enhance the mood. The greatest thing about this herbal supplement is that it is used in several healing methods, including Ayurveda and Traditional Chinese Medicine, for a thousand years. Hence, they don’t contain any risk factors like the new synthetic supplements in the market. Adaptogen herbs provide the body the ability to heal from the intense workouts and avoid stress from blocking the efforts. A great alternative to these is Super Green Malay Bulk Kratom that is loved by the people who workout.

 

5. Indian Gooseberry

Indian Gooseberry is an age-old popular remedy that has been used by Ayurveda for ages. The Amla powder derives by grinding dried gooseberries and their leaves. It is considered a versatile herb and has several benefits. Moreover, the anti-inflammatory properties of Amla also provide essential nutrients to the body cells. This herb is highly efficient at preventing hypersensitivity of muscles and inflammatory reactions, especially for lean muscle mass. This will further guide the body to perform intense workouts and strengthen the muscles. For muscle strength, consume a mixture of hot water and one teaspoon amla powder, along with breakfast every morning.

 

6. Echinacea

Naturopaths are highly familiar with Echinacea, traditional medicine that helps treat minor infections and increase immunity. Researches show that Echinacea is beneficial to raise the endurance of bodybuilders. This simultaneously leads to a boost in erythropoietin levels, which regulates the production of red blood cells. Enhanced red blood cell production also increases endurance, leading to a boosted supply of oxygen to the muscle tissues.

Conclusion

Herbal supplements are ideal because of their rich history and clinical studies backing them. Only workouts and regular training won’t suffice a proper body build; supplements are equally essential to give the body the much-needed nutrients. Consuming these herbal supplements with adequate dosage will help bodybuilders achieve their fitness goals. In addition to that, they will also help in increasing their workout endurance and training period.

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