6 Silver Bullets for Physical Healing

Jun 6, 2017
7 min read

Cortisol is known as the fight or flight hormone. The body produces and uses cortisol in response to external stressors. The following are affects of aging:

wider fluctuation in cortisol levels in a 24hr period in older adults
20-50% increase in cortisol production in a 24hr period when compared to younger adults
cortisol levels stay higher at night in older adults
stress induced cortisol production has a longer affect on the body in older adults when compared to younger adults

Aging affects on cortisol leads to;

sleep disorders
diminished memory
bone loss leading to fractures
increased serum glucose and insulin resistance
abdominal fat and weight gain

There are no supplements effective in balancing cortisol. Dietary measures are not effective. Mindfulness practices are proven to be effective in reducing stress and cortisol production, fluctuation and prolonged affect on the body. This holds the potential to enhance sleep, improve memory, prevent bone loss and assists in maintaining a healthy weight. These practices include;

daily stretching
150min of cardiovascular exercise
meditation
intentional prayer, which scientific literature describes as "an experience with God to solve life problems".

Vitamin D deficiency is widespread across all age groups. A level of 12ng/mL or less is considered deficient. The physiologic affects are bone loss, decline in heart and vessel health and increased cancer risk. Deficiency should not be considered a normal affect of aging. By raising vitamin D levels one can reduce risk of bone fractures, heart attacks, stroke and cancer. Some physicians may advise 20-30ng/mL as the desired level, but the most current research is showing that it is higher. Have your doctor check these levels and supplement as needed to reach 40-50ng/mL. This is an good intervention for everyone.

Melatonin is produced by the pineal gland and acts on other glands to produce other necessary hormones that keep the body machine running. Melatonin affects day-night functioning of the heart, blood vessels, eyes, kidneys, brain, GI tract and various other organs throughout the body. At night,melatonin quiets activity for necessary for body repair. Normal levels and day-night fluctuation can help prevent GI problems, hypertension, atherosclerosis, and depression. New findings suggest that healthy levels of this hormone can prevent MS relapses. There is no known dietary practice that improves melatonin balance. We are now discovering caffeine and wine are detrimental to melatonin balance no matter what time of day they are consumed. Stress represses melatonin production at night. Bedtime stressors come from light-emitting devices, such as laptops, tablets, smart phones, and TV. Poorly managed daytime stress, caffeine, wine, use of light emitting devices around bedtime have a profound negative impact on melatonin secretion, circadian rhythms, and restorative sleep. Nighttime melatonin levels can be restored to normal levels by:

regular exercise
0.3 to 0.5 mg of over the counter melatonin at bedtime
sleep hygiene measures,
mind-body practices listed above

It is important that melatonin use be nightly and not sporatic to get the best benefit. Research, over the last 35 years, has shown virtually no side effects of melatonin supplementation. Returning the body to night-day melatonin balance promotes good lucid dreaming that leads to a high quality of sleep and better functioning the next day.

Recap of the 6 Silver bullets for improved sleep and body function:

Mind-body practices - meditation, prayer, deep breathing
Vitamin D supplementation to reach a level of 40-50mg/dl
Melatonin 0.3 – 0.5 mg just before bed
Eliminate caffeine and wine or reduce to infrequent and irregular us
Sleep hygiene1 hour before bed:

routine grooming rituals
reading a hand-held (not electronic) book
avender diffusers
shutting off electronic devices

6. Regular exercise:

at least150 min/wk of cardiovascular exercise
weight training 3x/wk.
daily stretching

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