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提高男性健康意識 To Maximize Men's Health 列印
作者是 4S Pharmacists   

心臟健康、前列腺健康、脫髮等都是大部分男性所關心的健康問題。一些早期跡象一旦出現,最好不要視而不見。其實只要多些了解,便更容易維持身體健康。
振作起來
女性平均壽命比男性長五年,部分原因是她們更懂得遵循一些預防保健措施。其實改善健康並不艱難,尤其是心臟健康,只需生活方式作少量改變,配合運動和適當飲食,再配合一些補充劑便能更有效預防心臟疾病。

一些有用建議:
*白藜蘆醇能延緩心血管疾病(CVD),有助防止血液凝塊,並能提升高密度膽固醇(健康膽固醇)和降低低密度膽固醇(不良膽固醇),預防心臟病發。一項嶄新研究發現,這種抗氧化劑更有效推遲老年癡呆症病發。
*Trimethylglycine(TMG)是一種有助降低高半胱氨酸(一種對心臟有害的物質)水平的補充劑,能減少心血管疾病的危險因素。研究表明,TMG有助預防血管硬化。
*輔酶Q10是體內一種類似維他命的物質,對保護心臟非常重要。醫學專家普遍認為,輔酶Q10不足能導致心臟衰竭。至於一些服用他汀類藥物(降膽固醇西藥)人士,由於此類藥物可降低輔?Q10水平,應該與醫生或藥劑師商討補充輔酶Q10的必要性。
*大蒜、生薑和膳食纖維對心臟健康也非常重要。大蒜有助調節血壓和膽固醇。生薑具有抗炎作用,使血液變得更“滑”,能預防凝血導致心臟病發作。高纖飲食對心血管疾病也有預防作用。
*鎂、鈉、鉀和鈣等礦物質配合能控制血管擴張度。這解釋了鎂補充劑為何有助控制心血管疾病。

關注前列腺健康
良性前列腺增生症(BPH)是男性常見問題,50歲以上男性影響尤為嚴重。據了解,超過一半60歲以上男性患有前列列腺增生症。

一些有用建議:
*加州大學洛杉磯分校(UCLA)的研究發現,選用高纖飲食和含低飽和脂肪的食物,再配合定期運動能減緩前列腺癌細胞生長高達百分之三十:
*類胡蘿蔔素豐富的食物,如蕃茄、南瓜、菠菜、西瓜和柑橘類水果已被證明可降低前列腺癌的風險。
*亞麻籽油和魚油是非常有益的飲食營養補充劑。這些必需脂肪酸有效抑制某些導致發炎的酸性物質,有效防範前列腺細胞增生。
* Himplasia是來自印度的一種對男性非常重要的草藥制劑,能有效控制良性前列腺增生症。它含有豐富多樣的印度草藥復方。研究表明,服用Himplasia後前列腺體積比前減少了近22%。

男性禿頭
脫髮雖然不是危及生命的問題,但對很多男士來說也會對生活造成很多困擾。除了遺傳因素,血液循環不良、疾病、突發性消瘦、營養不良、缺乏維他命和承受壓力等都可導致脫?。

一些有用建議:
*必需脂肪酸(DHA/EPA)有助預防頭發乾燥脆弱。
*生物素能促進頭皮血液循環,改善頭髮健康。
*經臨床試驗認證,BioSil?(一種矽補充劑)能有效增加頭髮濃密度、強度和彈性。

關節健康
男人20出頭便需多注意關節健康。一些臨床研究指出,每日口服10克水解膠原蛋白能舒緩關節疼痛,關節問題較嚴重人士症狀舒緩得更快。 EPA是一種奧米加3脂肪酸,這成分對關節健康也很重要,EPA有助關節更靈活舒適。

Heart health, prostate health, hair loss—these are some of the wellness issues that men care about. Don’t let early signs of distress go unnoticed. There’s a lot you can do to maximize good health.

Take Heart
Women, on average, live five years longer than men. Part of the reason is that they are more likely to follow preventive health measures than men. The good news is that men can easily improve their health, especially the condition of their hearts, with just a few lifestyle changes. Exercise, a proper diet, and a variety of supplements can go a long way toward warding off heart disease.

What You Can Do

* Resveratrol may delay cardiovascular disease (CVD) by prohibiting the formation of blood clots that could lead to a heart attack and by preventing damage to HDL (healthy) cholesterol while hindering the formation of LDL (lousy) cholesterol. A new study finds that this antioxidant also delays Alzheimer’s disease.
* Trimethylglycine(TMG) is helpful for lowering elevated homo-cysteine levels, which are risk factors for CVD. Studies show that  TMG may help prevent hardening of the arteries.
* Coenzyme Q10 (CoQ10), a vitamin-like substance found in all parts of the body, protects the heart. Many experts believe CoQ10 deficiencies and heart failure go hand in hand. For those taking statin drugs (which are used to lower cholesterol levels), it is especially important to talk to your practitioner about supplementing with this antioxidant.
* Garlic, ginger, and fiber are dietary musts for good heart health. Garlic has beneficial effects on blood pressure and cholesterol. Ginger is an anti-inflammatory that makes blood “slippery,” preventing clotting that could lead to a heart attack. And a high-fiber diet helps prevent CVD.
* Magnesium, along with sodium, potassium, and calcium, appears to affect the muscle tone of the blood vessels. This may explain why magnesium supplementation has been shown to help control CVD.

Prostate Concerns
Benign prostatic hyperplasia, also known as BPH, is a condition that generally affects men over age 50. It is estimated that more than half of all men over 60 have an enlarged prostate.

What You Can Do
Eating a high-fiber diet low in saturated fat and exercising regularly can slow prostate cancer cell growth by up to 30 percent, according to UCLA researchers. Also remember the following:

* Carotenoid-rich foods like tomatoes, pumpkins, spinach, watermelons, and citrus fruits have been shown to lower the risk for prostate cancer.
* Flaxseed and fish oils are wise dietary additions. These essential fatty acids help to suppress a specific acid that promotes inflammation, and they guard against prostate cell growth.
* Himplasia is a remarkable supplement from India that has been found to be beneficial for men suffering from benign prostate hyperplasia (BPH). It contains a complex mix of traditional Ayurvedic herbs.  Research shows that prostate size reduced by almost 22% after taking Himplasia tablets.

Male-Pattern Baldness

While not a life-threatening concern, hair loss can be a significant quality-of-life issue for many men. Poor circulation, illness, sudden weight loss, poor diet, vitamin deficiencies, and stress can promote hair loss, in addition to hereditary factors.

* Essential fatty acids, which prevent dry, brittle hair, may be helpful.
* Biotin improves circulation to the scalp, improving the health and growth of hair.
* A clinical trial of BioSil?, a silicon supplement, showed that the product increases hair thickness, strength and elasticity. 

Joint Health
From their early 20s on, men need to think about joint health. Some clinical studies report that the oral ingestion of 10g of hydrolyzed collagen by day decreases the joint pain, and that patients having the most severe symptoms benefited more.  Omega-3 EPA is also good for joint health, joint mobility and joint comfort.

 
腰背疼痛自然療法 Naturally Treat Back Pain 列印
作者是 4S Pharmacists   

腰背痛往往在最意想不到的時候出現。走進廚房取一袋麵粉,彎下腰,突然一陣灼熱之痛蔓延到膝蓋。接近百分之八十人士日常生活中都有過類似經驗,而痛楚主要集中於腰背下半部分。
腰背疼痛的原因不能盡錄,運動過量(或不足)、懷孕、關節炎、骨質疏鬆、肥胖、飲食不當、提取重物、姿勢不良、床墊問題,甚至不敵沈重的精神壓力等都是原因之一。
Richard Deyo醫生表示,“大約百分之八十五腰背疼痛患者未能確證病因,這是由於各種癥狀、病理和掃描結果未能聯系得出一致結論。”

返璞歸真
由於背部疼痛很少危及生命而又多數於幾週內獲得緩解,大部分人都會對此保持觀望(過幾日再算)。但有一點可能大家都有同感,就是數周癒合期中最不好受的要算是腰痛引起的頸梗膊痛。

以下介紹的幾種自然療法,有些可發揮短期舒緩,有些甚至有預防作用,有效降低未來發生痛苦的機會。

先來做深呼吸,喝幾杯水,有些人的痛苦已馬上獲得緩解。因為肌肉中水分占大約百分之七十五,脫水可導致肌肉相關的疼痛。肌肉組織的修復也需要充足休息時間。都市人大多數每日只能睡六至七小時,而很多人是需要八至九小時睡眠才可謂充足。

服補充劑
白柳皮(white willow bark )含與阿司匹林相同的活性成分-楊素,對舒緩腰背疼痛非常有效,但副作用比阿司匹林少。健康暢銷書Pain Free 1-2-3作者Jacob Teitelbaum醫生表示。 “這是一種治療關節炎和背痛及其他許多類痛楚的安全而有效的產品。”目前已多個研究支持柳樹皮的療效;推薦劑量為每日3次,每次服用200至400毫克,建議正餐之間服用。
如經歷急性痙攣性陣痛,美國整體醫學委員會前會長Robert Ivker醫生建議服用含纈草提取物、西番蓮和鈣/鎂補充劑組合舒緩痛楚。西番蓮具有穩定神經系統的作用,並有助解痙和抗炎,而纈草已是公認的對舒緩失眠非常有效的天然鎮靜劑。建議常備一些這類補充劑以備不時之需,應付一旦發生背部疼痛可第一時間使用。

Ivker醫生還建議服用乳香這種草藥以舒解肌肉和關節疼痛。乳香被廣泛應用於印度草藥療法,它有助提高關節的血液供應,有消腫和一系列抗炎作用。也有研究實證乳香對骨關節炎和類風濕關節炎等都非常有效。建議劑量是每日三至五次兩餐之間服用,每次服300毫克標準提取物(大概含70%乳香酸)。

當然,在家常備一支山金車外用凝膠,當有需要治療背痛或肌肉組織損傷時也非常有用。

重要維他命礦物質
鈣質對增加骨質密度和提升肌肉和軟骨組織功能有明顯功效,鈣質也是改善背痛的重要成分之一。建議每日三次,每次服用大概400毫克,可與500毫克鎂一同服用以防止肌肉痙攣。著名骨科醫生Teitelbaum認為:“鎂是可能是用於緩解疼痛的最重要的營養素。”

維他命C是強力抗氧化劑,它有助於建立膠原蛋白和強化和再生背部肌肉。有需要時每日可服1000至6000毫克維他命C,最好分開數次服用,當遇到腹瀉情況則建議停止服用。

每日服用50至100毫克複合維他命B(維他命B雜)也有極大幫助。在維他命B雜中,B1、B6、B12和葉酸對舒緩慢性疼痛(包括下部腰背痛)最為重要。

此外,服用一些奧米加三必需脂肪酸(EFAs)對減少炎癥和防止軟骨退化也非常有用。深海魚類,如三文魚和金槍魚都含豐富奧米加三營養,對背痛和關節炎有顯著幫助。

亞麻籽油也是素食來源的奧米加三脂肪酸。建議每日三次,每次服3粒,飽肚服。

It can hit when you least expect it. Walk into the pantry, reach up for a bag of flour, stretch just a little bit that way, and all of sudden a searing pain drops you to your knees. Any variation on this theme puts you among the 80 percent of people who will suffer back pain during their lives, mostly in the lower back.

A list of reasons for an aching back can be as varied as the people who ache—too much exercise (or not enough), pregnancy, arthritis, osteoporosis, obesity, improper diet, heavy lifting, poor posture, the wrong mattress, and that ever-popular list-topper, STRESS, among a litany of others.

According to Richard Deyo, MD, “Up to 85 percent of patients with low back pain cannot be given a definitive diagnosis because of the poor association among symptoms, pathologic findings, and imaging results.”

Back to Basics

Given that back pain is rarely life threatening and usually resolves itself in two to four weeks, the wait-and-see approach is often the way to go. Most of us would agree, however, that during the weeks it takes to heal, a pain in the back is a real pain in the neck. Several of the following therapies can offer short-term relief, and some may even improve your long-term chances of sidestepping future pain.

Start by taking a deep breath and drinking a couple of glasses of water: Some people report almost immediate relief from symptoms. That’s because muscles are about 75 percent water, and dehydration can play a role in muscle-related pain. Proper tissue repair also requires adequate sleep. Most of us are catching six to seven hours, when we should be getting eight or nine.

Supplement Support

For relief of acute back discomfort, white willow bark (Salix alba) contains the same active ingredient found in aspirin, salicin, which makes it an effective treatment, but with fewer risks than aspirin, says Jacob Teitelbaum, MD, author of Pain Free 1-2-3. “It is safe and effective for arthritis, back pain, and likely many other types of pain,” he notes. A number of studies support willow bark’s efficacy; recommended dosage is 200 to 400 mg three times daily between meals.

If you’re in the throes of an acute spasm, Robert Ivker, DO, former president of the American Board of Holistic Medicine, recommends a combination of valerian root extract, passionflower, and calcium/magnesium as an antidote to pain. Both an antispasmodic and an anti-inflammatory, passionflower has a calming effect on the nervous system, while valerian is a natural sedative that is well recognized in the treatment of insomnia. Keep these remedies on hand as a line of defense against possible future back pain.

Dr. Ivker also suggests boswellia (B. serrata) for muscle and joint pain. Widely used in Ayurvedic treatments, boswellia helps to increase blood supply to joints, reduces swelling, and offers a range of anti-inflammatory actions. It has even been shown to be effective in cases of osteoarthritis and rheumatoid arthritis. Recommended dosage is 300 mg standardized to 70 percent boswellic acids, three to five times daily between meals.

Of course, no basic backache survival kit should be without the homeopathic remedy Arnica for the treatment of tissue injuries.

Take Your Vitamins

Calcium is obviously important for bone density, muscle function, and cartilage—major components of a healthy back. A recommended dosage of 400 mg, three times daily, can be combined with 500 mg of magnesium to guard against muscle spasms. Magnesium is probably the single most important nutrient for pain relief,” says Dr. Teitelbaum.

A powerful antioxidant, vitamin C helps build collagen, which strengthens and rebuilds back muscles. Consider taking 1,000 to 6,000 mg per day, in divided doses, and cut back if you experience diarrhea.

Vitamin B complex in an overall daily dose of 50 to 100 mg can also be extremely helpful. Within this group, vitamins B1, B6, B12, and folic acid are particularly important for chronic pain, including lower backache.

Finally, to reduce inflammation and prevent cartilage deterioration, a dose of essential fatty acids (EFAs) in the form of omega-3 oils is a powerful health ally. Cold-water fish, such as salmon and tuna, are excellent sources of this nutrient, which has a significant effect on back pain and arthritis.

Flaxseed oil is also a vegetarian source of omega-3 fatty acids. Instead of fish oil, take three capsules three times daily, with meals.

 
消炎止痛類草藥 Anti-Inflammatory Herbs 列印

如果你患有與炎症相關的疾病,例如關節炎、頸肩腰腿痛,或肌腱炎,適量服用具有消炎功效的草藥能為你舒緩痛楚,活得更健康。

具有消炎止痛特性的草本植物:

1 )白柳樹皮 White Willow Bark

白柳皮含阿司匹林類化合物,被認為是有效的傳統草藥,2008年一項研究發現其具減輕膝關節和髖關節痛楚的功效,效果顯著。白柳樹皮也可以緩解急性背痛,關節痛,和骨關節炎。

2 )乳香 Boswellia

乳香是從乳香樹樹皮中找到的一種樹脂,已被證明能阻緩炎症反應中的重要化學反應。阿育吠陀印度草藥學醫生們長期使用乳香治療關節炎;本草藥對人類慢性腸炎病也有功效。

3 )魔爪草 Devil's Claw

魔爪草傳統上用於治療類風濕關節炎,也可以舒緩骨關節炎、肌腱炎疼痛,以及緩解背部和脖子不適。2007年的一項有259人參與的風濕性疾病研究中,研究人員發現,服用魔爪草後六成病人會減少服用或停止服用他們的西藥止痛藥。這種草藥能顯著改善病人生活質素。

4 )薑黃素 Curcumin

在印度草藥學中,薑黃素是眾所周知對治療關節炎疼痛非常有效的一種草藥。薑黃素是咖哩香料之一薑黃中所發現的化合物。在2007年的一項動物為基礎的研究中,科學家發現,薑黃素可以抑制促炎性蛋白質的作用。薑黃素還可以幫助減少自身免疫性疾病和肌腱炎引起的疼痛。

5 )生薑 Ginger

喝一杯薑茶可以幫助緩解感冒相關充血症狀,服用生薑更提供持久的保健作用。研究表明,生薑通過降低你的前列腺素水平,有助鎮定關節炎疼痛。2005年一項研究甚至表明,生薑功效與非類固醇抗炎藥(例如阿司匹林)相若,而且能更有效減輕疼痛和炎症。

If you suffer from an inflammation-related condition such as arthritis, neck and back pain, or tendonitis, adding anti-inflammatory herbs to your health regimen may help you manage your pain.

Herbs for Pain Relief:

1) White Willow Bark

Containing aspirin-like compounds, white willow back was found to be as effective as conventional medicine in lessening pain among people with mild to fairly severe knee and hip problems in a 2008 study. White willow bark may also alleviate acute back pain, joint pain, and osteoarthritis.

2) Boswellia

Sourced from a resin found in the bark of frankincense trees, boswellia has been shown to thwart chemical reactions involved in inflammation. Practitioners of ayurvedic medicine have long used boswellia to treat arthritis; the herb may also benefit people with inflammatory bowel disease.

3) Devil's Claw

Traditionally used to treat rheumatoid arthritis, devil's claw may also soothe pain resulting from osteoarthritis, tendonitis, and back and neck troubles. In a 2007 study of 259 people with rheumatic conditions, researchers found that 60% of study members either reduced or stopped their pain medication after eight weeks of taking devil's claw. The herb also appeared to improve the participants' quality of life.

4) Curcumin

Another ayurvedic remedy known to tame arthritis pain, curcumin is a compound found in the curry spice turmeric. In an animal-based study published in 2007, scientists discovered that curcumin can overpower pro-inflammatory proteins called cytokines. The compound may also help decrease pain associated with autoimmune disorders and tendonitis.

5) Ginger

While sipping ginger tea can help relieve cold-related congestion, supplementing with ginger may deliver long-lasting health effects. Research indicates that ginger may calm arthritis pain, possibly by lowering your prostaglandin levels. One 2005 study even suggests that ginger could reduce pain and inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin).

 
阿育吠陀印度草藥生活方式帶您輕松入睡 Get a Good Night’s Sleep: The Ayurvedic way 列印
作者是 4S Pharmacists   

許多人有睡眠問題。如果缺乏充足睡眠,長遠來說可能患上許多疾病的風險會增加。阿育吠陀印度草藥學是一種古老醫學系統。如有睡眠問題,不妨參照這種傳統醫學理論為我們提供的有用建議。

DOSHA影響睡眠樣式
首先,印度草藥學有所謂DOSHA(能量類型或體質)的分別。不同DOSHA人士可能遇上不同類形的睡眠問題。理解每個人屬於那種DOSHA對改善睡眠質量非常重要。
VATA類型人士傾向於睡眠不穩,這是由於他們通常有緊張和焦慮的特質,而大部分的失眠問題往往起源於VATA不平衡。VATA型失眠可能源於思考過度和擔憂心情,或對於其他人或四周環境反應過大。
PATA類型人士雖然睡眠時間少,但睡眠質素可以是良好的。一個例子是某大公司經理每日只有四小時睡眠,有時午後小休,但身體健康精神爽朗。PATA類型也有失眠的例子,不過多數由於一些情緒問題,例如事情未解決、憤怒、怨恨和嫉妒所導致。
KAPHA類型人士比較傾向於長時間沈睡。有時過多的睡眠反而進一步加劇睡眠不適。KAPHA類型人士很少遇到失眠。反而這類人士如果能適當減少睡眠時間及減少午睡,他們的健康會因此而獲益。

睡多久才足夠?
印度草藥醫生通常會建議六至八小時睡眠時間。KAPHA人士應適當減少睡眠時間,而VATA人士則應適量增加睡眠時間。每天的睡眠時間建議跟隨大自然規律,日出而作日入而息。VATA類人士如果不堪壓力或體力透支,可於午後小睡片刻。阿育吠陀印度草藥崇尚的生活方式,晚上十點上床,十一點前入睡,早上六點起床。但我們怎樣才能做到這一點?

幫助入睡的建議
阿育吠陀建議每晚預留時間悄悄檢討當天的一切。這種做法有助於釋放一天的緊張和過度關切,心靈平靜,煩惱拋諸腦後。練習瑜伽式子也有幫助,但避免刺激性或帶氧運動。使用精油按摩頭部,例如選用細磨麻油,然後洗個溫水澡,有助促進睡眠。VATA主導的人士可將精油按摩腳部,有助心情平靜。再洗個溫水澡效果更好。VATA主導類型人士晚飯挑選這些食物也有幫助:五穀雜糧、根莖類蔬菜、乳製品、牛奶和酥油煮出來的米飯。不要吃太飽,但分量必須足夠維持直早上但不會引起胃部不適。歌唱、吟誦、聽著平靜的音樂、置身於歡樂氣氛都有助良好睡眠。PATA類型失眠人士選用一些天然植物補充劑也有助平息睡前的精神刺激。睡床應該選用天然材料制造,也要確保不受動物或兒童幹干擾睡眠。房間應保持涼爽、乾燥、舒適、整潔,及盡可能減少電子燈光、噪音或振動。睡房避免安放電視和電腦。很多人會受到電視畫面干擾而失眠。睡前避免看電視、聽刺激音樂或玩電子遊戲。閱讀一些輕松或啟發性的內容,或聽輕音樂,祈禱和冥想都有助沈睡。禱告是與自己談話,冥想是靜聽自己心底話!這些生活方式都有助睡眠平和,如有需要可喝少量熱牛奶。如對奶製品過敏,可食用加熱的米水、椰奶、杏仁露,或其他果仁奶,添加少許肉荳蔻和/或積雪草。肉荳蔻是很好的鎮靜劑,但如每日過度使用,可能會導致腦筋遲鈍。

每日服用印度草藥睡茄一至四粒,喝溫牛奶和少量原糖有助人體應對壓力,並獲得深沈而平靜的睡眠。印度草藥油Bhringaraj塗於頭皮或髮線能起鎮定作用,避免精神過度活躍。蜘蛛香和纈草也能穩重情緒。洋甘菊茶對各種體質人士都是不錯的選擇,您可能需要試驗一下,看看什麼最適合你。祝您獲得甜蜜的夢!

Get a Good Night’s Sleep: The Ayurvedic way
Many people have sleep problems. Without adequate sleep, we are at risk for many diseases. Ayurveda, an ancient science of healthcare, offers sage advice in the slumber department.

Dosha Sleep Styles First, it is important to understand the typical quality of sleep experienced by each dosha (energy type).
Vata individuals tend toward interrupted sleep. This is due to their nervous and anxious nature, and most insomnia tends to originate from a vata imbalance. This vata-type insomnia can stem from excessive thinking and worrying as well as hypersensitivity to people and surroundings.
Pitta individuals may get moderate to little sleep, but it is sound. An example would be the efficient owner of a large company who functions well on four hours of sleep and a power nap. A pitta-type insomnia, though, can result from unresolved emotions like anger, resentment, and jealousy.
Kapha individuals tend towards heavy, prolonged, and excessive sleep, which further exacerbates the sluggishness of their natural constitution. Kaphas rarely experience insomnia. They will derive health benefits from purposefully shortening their sleeping time and not napping during the day.

How much is enough?

Ayurvedic practitioners often recommend between six and eight hours of sleep a night. A kapha may need less, while a vata may need more. When aiming for longer sleep, it is important that it be had before sunrise to be in harmony with nature. A vata-dominant person could also nap in the afternoon if overwhelmed or depleted. Most Ayurvedic lifestyle recommendations include instructions to be in bed by 10 pm, asleep by 11 pm, and up by 6 am. How do we make that happen?

Aids to Slumber
Ayurveda recommends setting aside time in the evening to quietly review the day. This practice helps to release the tensions and concerns of the day and to empty the mind of bothersome thoughts. Yoga asanas are valued, but no stimulating or aerobic poses should be done. Oil massage of the head—especially with grounding sesame oil—followed by a warm bath promotes a sound sleep. Applied to the feet of a vata-dominant person, the sesame oil anchors and calms. Follow by a warm bath for best results. For some vata-dominant types, heavier food for dinner helps. In Ayurveda, that means whole grains, root vegetables, dairy, and boiled rice with milk and ghee. The last meal of the day should sustain you until breakfast but not cause gastric distress. Singing, chanting, listening to calm music, and placing oneself in joyful circumstances are good preparations for sleep. Pitta-aggravated insomniacs may benefit from using soft natural botanicals to calm their irritation before bed. The bed must be conducive to sleep and free of disturbances by animals or children. The room should be cool and dry, comfortable and uncluttered, with as few electronic lights, noises, or vibrations as possible. Leave the television and computers outside the bedroom. Many people get disturbed by the evening news. Avoid this influence before bed, along with stimulating music, movies, and video games. Read something calming or inspiring, or listen to music for a few minutes. Prayer and meditation are the preamble to sleep for many. Prayer is where you do most of the talking, meditation is where you are listening! If, with all these lifestyle recommendations, you still need help with peaceful slumber, Ayurveda recommends drinking warm milk. If dairy intolerant, use warmed rice, coconut, almond, or other nut milks. To this, you can add a pinch of nutmeg and/or gotu kola.

Herbal Remedies Ashwagandha (one to four capsules) taken with warmed milk and a bit of raw sugar helps the body cope with stress and leads to deep, untroubled sleep. Medicated bhringaraj oil applied to the scalp or hairline calms the mind and excessive mental activity. Jatamansi and valerian herbs can also sedate and work for some. Chamomile tea is a good standby for all three doshas. You may need to experiment to see what works best for you. Sweet dreams!

 

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