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

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!

氨基酸與運動健身 Amino-Acid and Fitness Connection

幾十年來，運動愛好者(特別是健身人士)都喜歡服用氨基酸增補劑增強肌肉能力，促進運動效果。

人體必需氨基酸
人體必需氨基酸是非常重要的氨基酸，身體需要這些氨基酸卻無法自我製造，所以必須中飲食攝取所得。當人體從飲食中獲得這些必需氨基酸後，便能夠製造很多有用的非必需氨基酸。一項研究發現，在進行負重訓練一兩個​​小時後，服用6克適當比例的人體必需氨基酸，能增加肌肉蛋白質的合成。而在負重鍛鍊前服用的話，肌肉蛋白質的合成更大為增加。研究說明在合適時間服用適當比例人體必需氨基酸可顯著提高肌肉蛋白質的合成。

支鏈氨基酸BCAA
支鏈氨基酸BCAA包括亮氨酸、異亮氨酸和纈氨酸。運動時服用BCAA有助維持肌肉組織健康，防止肌肉受到損害。愛好運動人士常於鍛煉身體後服用BCAA，以確保肌肉能迅速恢復。支鏈氨基酸也供應心臟和骨骼肌肉能量所需。一些研究表明，補充支鏈氨基酸對運動效能有增補作用，能強身健體的效果又不會讓脂肪增加。研究還表明，專業運動員使用支鏈氨基酸能防止體重和最佳運動體能下降。即使普通運動人士服用支鏈氨基酸後也有助增加肌肉量(不含脂肪)而體力也獲得明顯增加。

精氨酸
精氨酸於身體擔負幾個重要角色。它也是最普遍使用的健身增補劑。精氨酸能提高體內一氧化氮水平，這能提高運動表現。一氧化氮水平提高會促使肌肉血流量增加，為這些細胞提供更多氧氣和養分。補充精氨酸被認為能增加一氧化氮的產量，從而導致血流量明顯增加。

鳥氨酸
鳥氨酸由精氨酸分解而來。它也有助於建立肌肉和減少體內脂肪量，尤其當結合精氨酸和左旋肉鹼等氨基酸一起服用時效用更佳。鳥氨酸也是瓜氨酸、脯氨酸、谷氨酸這3種重要氨基酸合成所必需的氨基酸，為體內每個細胞提供更多能量。鳥氨酸精氨酸混合配方是的非常熱門的健身肌肉增補配方。

不過，世上並沒有什麼神奇補充劑能不做運動也促進肌肉生長。最可取的方法，是做適量運動配合健康，再補充適當氨基酸的話便能大大提高運動效能。

Amino-Acid and Fitness Connection
For decades, athletes (especially bodybuilders) have used amino-acid supplements as ergogenic aids (something that increases muscular work capacity) and to help meet athletic goals.

Essential Amino Acids
An essential amino acid is one that your body needs but does not manufacture; you must obtain it through diet. When essential amino acids are present in the diet, the body is able to make an adequate supply of nonessential amino acids. One study finds that when people take 6 grams of essential amino acids in the right proportions one or two hours after resistance training, the result is an increase in muscle protein synthesis. When they’re taken before weight training, the increase in muscle protein synthesis is even greater. When used in the right proportions and taken at the right times, essential amino acids can significantly increase muscle protein synthesis.

Branched-Chain Amino Acids
The branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—maintain muscle tissue by preventing breakdown during exercise. They’re commonly used by athletes to ensure a quick recovery after a workout. BCAAs also supply energy to the heart and skeletal muscles. Several studies suggest that supplementation with BCAAs has an ergogenic effect in people who exercise, including an increase in lean body mass. Research also shows that highly trained athletes using BCAAs are able to avoid the significant loss in body weight and decrease in peak power experienced by those not taking them. Even untrained individuals using BCAAs experience a significant increase in fat-free mass and grip strength.

Arginine
Arginine has several important roles in your body. Its most popular use as an ergogenic supplement is its ability to augment nitric oxide levels, possibly helping to enhance your performance. Nitric oxide increases blood flow to working muscles, which in turn leads to increased oxygen transport and delivery of fuel to skeletal muscle. Supplemental arginine is thought to augment nitric oxide production, leading to an increase in blood flow.

Ornithine
Ornithine is  derived from the breakdown of arginine. It helps build muscle and reduce body fat, especially when combined with the amino acids arginine and carnitine. Ornithine is also needed for the formation of citrulline, proline, and glutamic acid, three amino acids that help supply energy to every cell in the body.  Ornithine is often combined with arginine as a muscle-building supplement.

There is no magic pill that works without exercise to promote muscle growth and improve performance. But when combined with a healthful diet, amino acids may help you achieve your sports-nutrition goals.

幫助注意力集中的營養補充劑 Supplemments to help you stay focused.

很多草藥和營養補充劑都有助大腦和身體保持平靜，並幫助增強注意力。透過這些補充劑，配合一些基本膳食調理，能有效保持精神健康而穩定。

必需脂肪酸：
必需脂肪酸是值得重視的補充劑。兒童和成年人如果缺乏足夠的必需脂肪酸，經常會有皮膚乾燥、脫髮、指甲變脆、上臂皮膚不平滑，同時伴有過敏、口渴或小便頻繁等癥狀，這些也是患有ADHD病人的普遍癥狀。研究表明，兒童注意力缺乏癥可能是由於缺乏奧米加-3脂肪酸，這些包括EPA和DHA。最近的一項安慰劑對照臨床研究發現，75名兒童服用奧米加-3和奧米加-6必需脂肪酸後注意力缺乏癥的癥狀得到明顯減輕。3至6歲兒童建議每日服用250毫克EPA和DHA混合配方，7歲至11建議服用 500毫克，12歲以上可服用1000毫克。

神奇的礦物質：
脂肪酸構成了大腦大部分結構，但腦部也依賴適當礦物質才能正常工作。這些重要的礦物質又以鈣和鎂最為重要，它們有助大腦發揮各種作用，同時安定人心。具體來說，飲食中缺乏鎂與多動癥、自閉癥和兒童抑鬱癥等關系密切。 著名醫生和作者Carolyn Dean醫生說:“西醫或許會為這些孩子處方利他林Ritalin或百憂解Prozac等藥物，但更天然的選擇是考慮補充足夠的鎂。“ 注意力缺乏癥孩子可能需要額外補充礦物質，因為他們一般腎上腺素水平偏高礦物質消耗較大。建議每日補充檸檬酸鎂。

有用的草藥：
兒童和成年人想注意力更為集中，可考慮一些傳統草藥補充劑，包括銀杏葉精華。銀杏葉精華能有效提高大腦和中樞神經系統的血流量，增強記憶力和平衡心理功能。人參也有助增強注意力和幫助人體應對壓力。在最近一次研究發現，分別給予3至17歲正服用ADHD西藥治療的兒童服用銀杏葉與西洋參配方，高達74％兒童在四個星期內癥狀得到明顯改善。
古老的印度草藥補充劑也非常有用，雷公根（積雪草）對治療和改善大腦功能用途廣泛，而且臨床研究證明效果非常理想。
纈草提取物的安靜作用明顯且並無副作用，對注意力缺乏癥孩子的作用尤為明顯。它也有助於改善失眠。
一些研究表明，法國沿海的松樹皮提取物柏松素(碧蘿芷)可有效治療ADHD。根據美國植物委員會其下雜誌HerbClip的一份報告指出，在最近一項研究中，6至14歲兒童每天以每公斤體重服用1毫克來計算，注意力不集中的情況與基線和安慰劑相比達到“顯著改善“。

氨基酸與其他補充劑：
γ-氨基丁酸（GABA）可以幫助平靜，對身體無副作用;可嘗試每天服用750毫克。
二甲基氨基乙醇（DMAE）對成年人尤為有效，提高學習能力和提高大腦中的記憶體神經傳輸能力。

重要的維他命：
最後，多種維他命和礦物質複合配方能為您和您的孩子提供必要的營養物質，改善整體健康。此外，維他命C與生物類黃酮能作為一般抗壓補充劑。

An assortment of herbs and supplements feed and calm the brain and body, and help enhance attention. These, in combination with a few simple but crucial dietary guidelines, can start to shift the balance from mental seesaw to steady equilibrium. 

EFAs: 

Essential fatty acids deserve our full attention. Kids and adults who aren’t getting enough EFAs often have symptoms that include dry skin, hair loss, brittle nails, or small raised bumps on the upper arms, accompanied by allergies, thirst, or a frequent need to urinate—many of the same symptoms as those suffering from ADHD. Research shows that children with ADHD may be particularly deficient in omega-3 EFAs such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A recent placebo-controlled study of 75 children treated with omega-3 and omega-6 EFAs showed “meaningful reduction of ADHD symptoms.” Try a blend of EPA and DHA at 250 mg for ages 3 to 6; 500 mg for ages 7 to 11; and 1,000 mg for those 12 years and older. 

MINERAL MAGIC: 

While fatty acids make up the bulk of the brain, proper brain function also depends on a handful of important minerals. Of these calcium and magnesium are the main movers and shakers, while at the same time having a calming effect. Specifically, a magnesium-deficient diet has been linked to ADHD, autism, and childhood depression. “Instead of reaching for Ritalin or Prozac for kids, consider whether they’re getting enough magnesium first,” says Carolyn Dean, MD, ND, and author of The Magnesium Miracle. Hyperactive kids may need extra amounts due to higher levels of adrenalin. Try to take magnesium citrate daily. 

HELPFUL HERBS: 

Kids and grownups who want better focus and concentration can explore traditional remedies such as ginkgo (G. biloba), which improves the flow of blood to the brain and central nervous system, enhancing memory and mental function. Ginseng boosts attention and helps the body cope with stress. In a recent open trial, children 3 to 17 years old who were already on ADHD medication were given a proprietary blend of American ginseng and ginkgo; 74 percent showed improvement within four weeks. The ancient Ayurvedic remedy gotu kola (Centella asiatica) is used to heal and rejuvenate the brain, and has been shown to improve concentration in rats. Valerian root extract has demonstrated powerful results without side effects, particularly for boys with hyperactive behavior; it also helps with insomnia. And several studies suggest that Pycnogenol, an extract of French maritime pine bark, may be effective in treating ADHD. In a recent study, children 6 to 14 years old given 1 mg per kg of body weight each day showed “a significant decline in hyperactivity and inattention compared to baseline and to placebo,” according to a report in HerbClip, the journal of the American Botanical Council. 

AMINOS AND OTHERS: 

The amino acid gamma-amino-butyric acid (GABA) can help calm the body without side effects; try 750 mg daily. Dimethylaminoethanol (DMAE) helps adults with concentration, learning, and memory by improving the transmission of nerve impulses in the brain. 

VITAL VITAMINS: Finally, for all-around support, a multivitamin and mineral complex will supply you and your kids with the necessary nutrients for overall health and well-being. In addition, vitamin C with bioflavonoids serves as a general antistress remedy for adults and children.