The Forager's Journal

Building Confidence In Your Wellness Journey Pursuing wellness today can feel overwhelming. Long workdays, family responsibilities, endless expert opinions online — even the most dedicated wellness seeker can feel discouraged. If you've ever felt guilty for not doing enough, or like you're falling behind, you're not alone. But here's the truth: wellness isn't about doing everything perfectly. It's about finding what works for you. Once you discover your personal flow, you'll start seeing — and feeling — results. Confidence follows naturally. This guide will help you shift your mindset, celebrate where you are right now, and trust your gut. You'll find practical tools to help you feel more at home in your own body and more confident in your choices. Why Confidence Matters in Wellness Confidence is often the missing piece. When you believe in your ability to create positive change, you're more likely to stay consistent with healthy habits — even when things feel overwhelming. That self-trust makes you more resilient. Your body holds wisdom. It tells you when it needs care, when it needs rest, when it needs support. By tuning into these signals instead of chasing what others are doing, you can create wellness practices that feel authentic and sustainable. Common Roadblocks to Confidence Understanding what's standing in your way is the first step to moving past it. Here are three reasons confidence in wellness can be hard to build: Information Overload The wellness space is flooded with advice. Supplements, routines, protocols — the options are endless and often contradict each other. With so much noise, making the "right" choices can feel impossible. Busy, Modern Life Between demanding work, endless to-do lists, and trying to maintain a social life, most people don't have time to prepare organic meals every day, get eight hours of sleep, and keep a perfectly clean home. The expectation to "do it all" drains motivation fast. Perfectionism For many, the biggest roadblock is internal. Wellness gets tied to unrealistic expectations — a perfect routine that can't slip, or it's a failure. This all-or-nothing mindset keeps you afraid to try new things or celebrate small wins because they don't feel "good enough." Mindset Shifts That Build Real Confidence Confidence grows when you change how you see yourself and your journey. Small shifts in perspective can be the difference between feeling discouraged and feeling empowered. Progress over perfection Wellness isn't about a flawless routine every single day. It's about making choices that serve you most of the time. Missing a workout or grabbing takeout doesn't erase the progress you've made. What matters is the direction you're moving in. Setbacks are learning opportunities Instead of seeing slip-ups as failures, view them as feedback. A stressful week might reveal that you need better boundaries. Skipping meals might show you how much better you feel when you fuel regularly. Every challenge is information about what works for you. Celebrate small wins daily Confidence grows when you notice progress, no matter how small. Did you sleep better after moving your body? Did you feel an energy lift after a nourishing meal? Did you carve out five minutes to breathe? These little victories prove you're moving forward. Practice gratitude for what's working Instead of fixating on what needs fixing, take time to acknowledge what's going well right now. Gratitude rewires your mindset — it helps you see yourself as enough, not lacking. That naturally builds trust in your efforts. Build Confidence Through Journaling Writing is a powerful way to shift perspective and build self-trust. Use these prompts to anchor your attention on what's working rather than what's missing: When have I felt most in tune with my body, and what helped me feel that way? What's one healthy choice I made recently that I'm proud of? What are three small victories I can acknowledge today? How has my energy, mood, or mindset shifted since I started focusing on wellness? What challenge have I overcome that proves I'm stronger than I thought? Your Wellness Is Unique — Honour That Wellness isn't a race to some finish line. It's a lifestyle that evolves with you — seasons of structure, seasons of flexibility, times of high energy, times of rest. Each phase has value. Each step contributes to your growth. The most important thing? Trust your intuition and honour your body's signals. That inner trust is what transforms wellness from a checklist into real empowerment. Small Steps, Real Support Building confidence happens one choice at a time. And you don't have to figure it out alone. At Forage, we've handpicked every product to support you in the areas that matter most — whether that's better digestion with [link: probiotics and gut health], steady energy through the day with [link: natural energy support], or restful sleep with [link: sleep support products]. The products you choose are part of your wellness story. This week, start with one thing: reflect on what's already working, celebrate it, and build from there. Your body knows what it needs. We're here to help you support it. Trust yourself. You already have everything you need to thrive. 💚

Reduced sexual desire, a lack of energy, hormonal imbalance... all concerns that can cause a great deal of stress for women. Of course, environmental toxins and hormone disrupting chemicals (like BPA) only make the situation worse. Fortunately, women of any age can take nutritional steps to naturally balance hormone levels. Here are, in no particular order, the 10 best herbs for female hormone balance. 1. Ashwagandha A mainstay of Ayurveda, ashwagandha has been shown to reduce the stress hormones (ie., cortisol) which disrupt endocrine function and prompt premature aging. Ashwagandha stimulates blood flow to a woman’s reproductive organs to increase arousal and sensitivity, making it a popular choice for women who wish to regain their sex drive and satisfaction. Women experiencing menopause also report that ashwagandha helps to produce positive effects on hot flashes, anxiety, and depression.    2. Avena Sativa Generations of women swear by avena sativa – or oats, being its common name – as a libido enhancer, alleviator of menstrual cramps, and general aphrodisiac. It is believed to increase blood flow and stimulate the central nervous system, encouraging the physical and emotional desire for sex. Researchers also believe avena sativa frees bound testosterone, an essential hormone for sexual desire in both genders.   3. Catuaba bark The Tupi Indians of Brazil discovered and celebrated the many health benefits of Catuaba, particularly its effect as a libido enhancer. According to Brazilian research, the bark contains yohimbine, a known aphrodisiac and powerful stimulant. It stimulates the central nervous system, thereby providing energy and a more positive mood.    4. Epimedium Commonly known as Horny Goat Weed, many women take epimedium for its incredible menopause-relieving effects.  Alkaloids and plant sterols, especially icariin, act similarly to testosterone and have been found more effective than many current drug therapies, but without the side effects. Like other hormone-balancing herbs, it also encourages blood flow to a woman’s reproductive organs.   5. Maca (root) Also known as Peruvian Ginseng, the indigenous people of the Andes have used Maca root to approach infertility, sexual dysfunction, hot flashes, sleep disruptions, and even night sweats associated with menopause. It’s also a commonly-used aphrodisiac and libido stimulant. This shouldn’t be a surprise as it’s loaded with phytonutrients and zinc, an element essential for supporting sexual-related hormones. Women who have used maca root report greater sexual desire and more satisfying sex.    6. Muira puama European explorers brought this little herbal gem, termed "potency wood," back from the New World. It is known to calm nerves and relieve anxiety, and it is also said to increase blood flow to the pelvic area. Women who use muira puama report greater sexual desire, more satisfying intercourse, and more intense orgasms.    7. Shilajit Prized by both traditional Indian and Chinese medicines, the Chinese consider it a Jing tonic, or a tonic which aids physical energy and sexual drive. It’s formed from organic compressed plant material from the Himalayas. The compound is then concentrated and purified to create a high-potency extract. Packed with nutrients, amino acids, and antioxidants, its fulvic acid passes easily across the intestinal barrier which expedites antioxidant availability. It also promotes vitality by stimulating cellular ATP production. Shilajit is also known to alleviate anxiety, lift mood, and stimulate overall health.    8. Suma A popular aphrodisiac from the Amazon, suma root is sometimes referred to as South American Ginseng. It’s commonly used to improve mood, stimulate sexual desire, and encourage reproductive health. Research with animal models support these uses, noting it increases levels of estradiol-17beta, a powerful sex hormone essential to reproductive health and balanced hormone levels.    9. Tongkat Ali Tongkat ali is consistently referred to as as the greatest natural aphrodisiac known to man. Used in Malaysia by women to stimulate libido and increase the sensitivity of erogenous zones, Tongkat root also supports energy levels, cognitive function, and creates positive responses to stress. Researchers have found it boosts testosterone levels and promotes hormonal balance.    10. Tribulus terrestris Popular in both Chinese and Indian cultures, Tribulus terrestris has a long-held reputation as an aphrodisiac. It may stimulate androgen receptors in the brain and encourage the body to use hormones more efficiently. Women who use the herb experience increased arousal, better sexual performance, and improved reproductive system health.    A Final Thought For many women, hormonal imbalance may be the reason for lost libido, fatigue, and sexual disinterest. Restoring hormonal balance may lead to the return of a natural confidence, positive outlook, sex drive, and satisfaction. When considering a hormonal-supportive supplement, always validate the quality of your supplement source. Many herbal supplements on the market use fillers or low-quality ingredients with reduced effectiveness. If you're looking for a suggestion, I recommend Women's Hormone Balance, it contains an incredible blend of some of the previously mentioned herbs.

Echinacea is a powerful and beneficial herb used by people around the world to maintain good health. Every part of the plant, from the roots to the flower petals, is bursting with vital nutrients. With a reputation as a natural cold remedy, many people enjoy echinacea in one form or another, whether as a tea, a supplement, or even the raw plant. Here, we'll look at ten impressive ways echinacea can support your health.   What Is Echinacea? A flowering plant native to North America, Echinacea purpurea has dotted the American landscape in one form or another for thousands of years. Initially prized by the Native American Sioux as a remedy for snakebites, colic, and infections, it went on to become a wellness staple until the advent of antibiotics. Today, echinacea remains one of America’s most beloved and widely used herbs. Natural cold remedies, cough drops, and organic supplements all cite echinacea as a key ingredient. Like other herbs, the health benefits of echinacea are owed to its diverse makeup of nutrients, which includes polysaccharides, alkylamides, flavonoids, polyphenols, vitamin C, selenium, and zinc.   10 Health Benefits of Echinacea Americans spend millions of dollars on echinacea supplements every year to support their health. With a long history of therapeutic use, there is a treasure trove of research to support its popularity.   1. Boosts the Immune System Echinacea can have a powerful impact on the immune system; over 14 clinical trials have confirmed its ability to encourage good health all year long. Other studies show echinacea to be among the most effective supplements for seasonal wellness.   2. Reduces Redness & Swelling Systemic swelling, redness, and discomfort in the body can have multiple sources, from an unhealthy diet to strenuous exercise. Consuming echinacea or applying skin care products that contain echinacea essential oil can help reduce and alleviate tissue irritation.   3. Promotes the Health of Cells Consuming echinacea promotes the health of protective cells in your body. Many of the compounds in echinacea support immune cells and encourage healthy cell growth.   4. Facilitates Oxygen Transport Echinacea may improve oxygen levels in the blood. Echinacea increases erythropoietin production in the bone marrow. This, in turn, promotes red blood cell production and increases the capacity of the blood to transport oxygen.   5. Supports Oral Health Echinacea has been evaluated in combination with other herbs like sage and lavender and found to reduce bad breath. It's believed this effect is partly due to echinacea's ability to neutralize the harmful organisms that cause bad breath.   6. Alleviates Physical Discomfort Native Americans used echinacea to reduce aches and pains. Today, research has shown its potential for promoting comfort following surgery.   7. Encourages Normal Skin Health Echinacea supports a normal complexion by helping to discourage blemishes and irritation. Other studies found that it helps hydrate the skin and reduce the appearance of wrinkles.   8. Promotes Upper Respiratory Health Echinacea is among the best herbs for supporting upper respiratory health, even in children. One double-blind placebo-controlled study found that air travel passengers who took echinacea tablets before and during a flight experienced fewer respiratory issues.   9. Provides Antioxidants Echinacea is a source of antioxidants like vitamin C, beta-carotene, flavonoids, selenium, and zinc. One study found that a particular echinacea tincture had more antioxidant activity than Gingko biloba.   10. Supports Normal Aging Although human research is necessary for confirmation, studies suggest that echinacea could offer anti-aging potential. In one study, supplemental echinacea was attributed to helping extend the lifespan of aging mice.     Using Echinacea Echinacea supplements are available in many forms. If you have access to the plant itself, you can make a pure, organic tea which doubles as an incredible herbal remedy.    Echinacea Tea Below is an easy recipe for echinacea tea. Make sure only to use organic or wildcrafted echinacea that's free of pesticides. For flavor, you can add natural sweeteners like honey, but I prefer it unsweetened. Heat 8 to 16 ounces of distilled or filtered water over medium to high heat. Add a mixture of flowers, roots, and leaves. Cover with a lid, reduce the heat, and simmer for about 15 minutes. Strain and enjoy hot or cold! Side Effects & Precautions   Echinacea is generally considered safe. However, people who are sensitive to pollen should exercise caution. Echinacea comes from the same family of plants as daisies, marigolds, and ragweed. Some common side effects of pollen exposure include dizziness, dry mouth, and mild nausea. While it is a favorite herb taken by many women, more research is needed to determine its safety for expectant or breastfeeding mothers. Before you try echinacea yourself, consult with your trusted health care provider.   Echinacea & Your Health   If you are looking for an echinacea supplement to enhance or support your health, then choose carefully. Only buy echinacea supplements from a trusted supplier who can provide organic options that are free of harmful chemicals, additives, or sweeteners.

Everyone wants to feel good. Feeling energetic, positive, and physically well every day is one of the keys to a happy life. There isn’t a person on this planet who wants poor health. Yet many factors in the modern world cause a decline in vitality — particularly environmental toxins, poor diet, stress, and lifestyle. The ultimate key to health lies at the heart of Dr. Group, DC’s philosophy and the concept that led him to build Global Healing from the ground up — teach your body to heal itself. That philosophy is simple: If you cleanse your body of accumulated toxins and take steps on a wellness journey, at your own pace, your body will start to heal itself. The journey should include a healthy — preferably plant-based — diet, physical fitness, plenty of sleep, water, and peacefulness. Add in high-quality nutritional supplements where your diet falls short. With these vital things, you can experience what it means to feel your best. Their mission is to be your partner in healthy living. Their products are rooted in nature and backed by science. They’ve worked for millions of people, and they can work for you too. “We want to empower people to support their health naturally. By providing natural health information and products, we want to revolutionize your journey to better health. We believe in cleansing your internal and external environment to restore your body's self-healing mechanisms. We have a responsibility to provide the purest, all-natural, vegan supplements and cleansing programs.” DR. EDWARD F. GROUP III, DC, NP Their Story   Their company’s journey began in 1998 when Dr. Group, DC founded the company in Houston with two employees in a 200 square-foot office. With vision, love, and a heart for their customers, Global Healing has grown into an international brand that serves as an industry leader in natural health. They  combine modern technological innovation with time-honored traditional herbal knowledge. Today, you can find them at their headquarters in Houston, Texas and their state-of-the-art eco-friendly manufacturing facility in Phoenix, Arizona. They have passionate customers worldwide who are each treated with respect, care, and confidentiality by their award-winning Customer Satisfaction team.   What Makes Them Different   What sets Global Healing apart is that Dr. Group, DC is truly a visionary leader. Their company truly cares about the quality and purity of each product, and about each individual who interacts with them — whether you are reading their online material or you purchase their supplements. They care about your health. At their state-of-the-art manufacturing laboratory in Phoenix, they develop and formulate innovative products that offer the best supplements in the industry, hands down. They research and create superior formulations of vitamins, minerals, and nutritional compounds. For their Raw Herbal Extract™ line, they harness the raw natural essences of living plants. From sourcing ingredients to shipping, they manage quality every step of the way. They thoughtfully source ingredients aligned to their most natural, high-frequency state. All of their products are vegan and gluten-free. Most products are organic or use organic and wildcrafted ingredients. By focusing on products rooted in nature and free of toxic additives, you can feel confident Global Healing Products will have a meaningful, positive impact on your health.   Their Promise   When they say they want to help you live healthy, they mean it. The products they sell not only contain superior nutritive value but have also undergone rigorous quality control tests at every step of their growing and manufacturing processes.  These high-quality ingredients are verified by third-party labs for purity and potency. They also have precise specifications for ingredient identity, microbe limits, heavy metal limits, and non-GMO verifications. The Global Healing label is their promise to you that the product you hold has met their commitment to quality and purity. Giving Back   Global Healing gives back to local and national organizations that promote sustainable, organic farming initiatives. Several times a year, we also donate a portion of our sales to nonprofits that align with our brand values. We support Earth Day each year by donating a portion of sales to planting trees to reforest land and are always looking for ways to expand our efforts with new partnerships with like-minded individuals, organizations, and companies. Partner Organizations Biodynamic Association   Biodynamics is a spiritual-ethical-ecological approach to agriculture, food production and nutrition, and a potent force for change worldwide. Organic Consumers Association    The Organic Consumers Association is an advocate for food safety, industrial agriculture, genetic engineering, children's health, corporate accountability, Fair Trade, and other issues of key importance.   Better Business Bureau   Global Healing maintain an A+ rating with the BBB, an organization that helps people find and recommend businesses, brands, and charities they can trust. USDA Organic   USDA Organic Certification is offered for products with 95 percent or more organic ingredients. It ensures product ingredients are grown and processed according to federal standards on soil quality, weed and pest control, and additive use, among other things. Natural Food Certifiers (NFC)   Natural Food Certifiers exclusively certifies the natural and organic products industry and works to ensure that their certification is given to products that meet the highest standards.

Are you sleep deprived or just tired? Not getting enough sleep is so common that more than one-third of people do not get enough, despite its importance to health and well-being. Sleep acts as a brain cleaner, clearing away neurotoxic waste that accumulates in the central nervous system when we're awake, which is why it is so crucial for optimal physical and mental health. Sleep is necessary for proper growth, digestion, healing, and maintenance of all the body's systems. In contrast, insufficient sleep leads to many harmful health consequences.   What Is Sleep Deprivation?   Sleep deprivation means you aren't meeting your body's need for sleep. That need varies from person to person, but the National Institute of Neurological Disorders and Stroke recommends a minimum of seven to nine hours per night for adults. There are two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep. Non-REM sleep happens in three phases, during which the body repairs tissues, builds bone and muscle, and strengthens the immune system. In REM sleep, your brain activity increases. Dreaming occurs during this stage. People cycle through the stages of non-REM and REM sleep several times a night. Your body requires both types.   How Much Sleep Do You Need?   The need for sleep is individual and changes as you age. Here are some general guidelines from NINDS: Age Hour(s) Infant 16-18 Hours School-age Children 9.5 Hours Adults 7-9 Hours *After age 60, sleep becomes lighter and awakenings are more common.   The Stages Of Sleep Deprivation   Pulling an all-nighter can make you feel drowsy and irritable. The effects get more serious as time goes on. Here's what happens at the various sleep deprivation stages:   At 24 hours Even the beginning stage of sleep deprivation affects how you perform simple tasks, speech, cognitive tasks like memorizing details, and emotional control. At around 20 to 25 hours of being sleep-deprived, your body and brain's impairment is comparable to that of a 0.10 percent blood alcohol concentration. Research also shows after 24 hours of sleeplessness, your ability to distinguish scents diminishes, your limbs may feel numb, and you may have increased sensitivity to pain. At 36 hours Markers of inflammation in the body increase, setting the stage for long-term health consequences, such as heart disease and diabetes. At 42 hours More than 42 hours of sleep impairs your operational memory, and it's harder to concentrate because your attention span decreases. At 48 hours After 48 hours, your immune system is under siege: data show there's a 37 percent decrease in the number of natural killer (NK) cells. At this stage and later, you may also experience "microsleeps" — falling asleep for just a few seconds, no matter what you are doing. At 50 to 55 hours After 50 hours without sleep, studies show that emotional intelligence suffers and you may become less empathetic or positive. You may also become more superstitious, experience intense frustration and aggression, or may feel anxious, depressed, or manic. At 72 hours After 72 hours without sleep, concentration and motivation become severely impacted. In lab animals, more than 72 hours of sleep loss changes how corticotropin-releasing hormone (CRH) gets distributed in the brain. It also elevated corticosteroids, noradrenaline, and adrenocorticotropic hormone (ACTH), hormones that indicate higher stress level in the body. At 90 hours Some people with greater than 90 hours of no sleep have experienced hallucinations. One small study found that subjects awake this long gained weight during their sleeplessness and had significant decreases in attention span, memory, and grip.   What Causes Sleep Deprivation?   People can become sleep deprived for many different reasons ranging from short-term to chronic. Chronic sleep deprivation is when you are unable to get a full night's rest over multiple nights. Here are some common reasons that people experience sleep deprivation:   Temporary Sleep Disruptors   Jet lag, indigestion, or being sick can prevent you from getting a good night's sleep. Normal sleep patterns usually return after the issue passes.   Pain   According to a National Sleep Foundation survey, people who reported chronic pain in the past week averaged a 42-minute sleep debt while those with acute, or short-term, pain experienced a 14-minute sleep debt.   Sleep Disorders   Medical conditions including restless leg syndrome, narcolepsy, and sleep apnea can reduce the amount of time a person sleeps, leading to chronic sleep deprivation. Addressing the underlying conditions can often lead to longer and better sleep.   Insomnia   Defined as a condition where a person is unable to fall asleep, stay asleep, or both, insomnia can result in short-term and chronic sleep deprivation. Having an overactive mind that is thinking about too many things can prevent sleep, and insomnia may increase with age. Engaging in meditation, aromatherapy, and other relaxing behaviors before bed can help.   Mood Issues   A lack of sleep can lower your mood. At least a third of people with insomnia — a common cause of sleep deprivation — have mental health concerns or psychiatric illness such as depression, anxiety disorders, or schizophrenia.   Shift Work   Working at odd hours, particularly at night, can also contribute to sleep deprivation. "Shift work disorder" occurs when the body has trouble adjusting to a work schedule that takes place during a time when most people sleep, resulting in shorter periods of sleep. Discounting the Importance of Sleep A common reason that people are sleep-deprived is that they don't make sleep a priority. According to the 2018 annual survey by the National Sleep Foundation, only 10 percent of Americans prioritize their sleep over other aspects of daily living, including exercise, nutrition, work, social life, and personal interests.   Symptoms of Sleep Deprivation   Not everyone experiences the same symptoms when sleep-deprived, and you may experience just one or several of these. Some examples of possible sleep deprivation symptoms include being excessively tired, lacking motivation and energy, being unable to wake up after sleeping, and feeling sleepy during your normal waking hours. As the number of hours of sleep-deprivation continues, symptoms get progressively worse. Symptoms of the early stages of sleep deprivation include: Fatigue Daytime sleepiness Lack of motivation Lack of energy Trouble waking up Inability to concentrate or focus attention Forgetfulness Clumsiness Poor performance at physical tasks Reduced alertness and excessive yawning. Symptoms of more severe and ongoing sleep deprivation include: Mental health disturbances Increased aggressiveness Becoming superstitious Severe decline in memory Drifting off during normal waking hours Feelings of high stress and anxiety   Effects of Sleep Deprivation on Health   A lack of sleep affects both the body and the brain, which is why it's so important to get a full night's sleep  — and regularly! The effects that sleep deprivation can have on your health include:   Depressed Immune System   Sleep deprivation affects the body's ability to mount a defense against infections and other illnesses. For example, participants in one study who slept fewer than seven hours a night were three times more likely to catch a cold than those who got eight hours of sleep a night.   Weight Gain   Sleeplessness disrupts the body's endocrine system, which regulates appetite, among other functions. With sleep deprivation, levels of the hormone ghrelin — which makes you feel hunger — increase. Likewise, leptin — a hormone that makes you feel full — decreases. The result? You eat more food. A study found that sleeping fewer than seven hours per night doubles the risk of obesity. Catching up on your sleep and maintaining a good sleep schedule can help with weight loss. Sleep loss causes the central nervous system to become overactive, reducing the pancreas' ability to produce insulin, which controls the body's glucose levels. Over a 15-year period, men who slept five hours a night were twice as likely as those who slept seven hours a night to develop diabetes.   Heart Disease   In one large study, researchers found that women who sleep five or fewer hours a night have a 30 percent greater chance of developing coronary heart disease. Sleep deprivation also raises blood pressure, a major heart disease risk factor.   Cancer   Men under the age of 65 who slept three to five hours a night had a 55 percent greater risk of premature mortality from prostate cancer than those who got seven hours. Men who got six hours had a 29 percent higher risk of fatal prostate cancer.   Premature Death   A nine-year study involving almost 7,000 people found that mortality rates from heart disease, cancer, stroke, and all causes combined were lowest for individuals who slept seven or eight hours per night. Sleeping both less or more than this optimal level increased the risk of death. Men sleeping six or fewer hours, or nine or more hours, per night were 1.7 times more likely to die early than men who slept seven or eight hours per night. Women in the same categories were 1.6 times more likely to die prematurely.   Poor Brain Health   Since sleep clears away neurotoxic waste that accumulates in the central nervous system when we're awake, being sleep deprived decreases your brain's performance, slowing your reaction time and impairing your reasoning skills and memory. It can even make you less creative. Insufficient sleep can also lead to mental health concerns like depression and anxiety, social withdrawal, and increased stress.   Natural Remedies for Sleep Deprivation   Getting proper sleep is key to experiencing improved health, increased energy and vitality, and a better mood. If you are having trouble getting adequate sleep, try these natural remedies.   Valerian   Valerian is one of the most time-honored herbal sleep remedies in the world. Though it has a peculiar odor, that pungency comes from the volatile oils and other compounds that lead to its sleep-inducing effects. Among women with sleeping concerns related to menopause, one in three got better sleep after drinking valerian tea. But it is a trusted remedy for people of all ages.    Melatonin   Melatonin is a hormone your body releases when light is absent, but you can take it supplementally. Melatonin helps regulate your body's natural sleep-wake cycle, promoting sleep. Melatonin supplements decreased the time it took children with insomnia to fall asleep by more than 15 minutes.  Be careful of taking melatonin long term, however. Extended use may worsen insomnia, rather than help it.   Passionflower Tea   When people drink a cup of passionflower tea every night reported better sleep quality after a week. It appears to boost levels of GABA (gamma-aminobutyric acid) in the brain, which has a calming effect on the mind.   Tart Cherry Juice   Tart cherry juice might also be an effective sleep aid. In a study, a small group of insomniacs increased their sleep time by 84 minutes by drinking the juice for two weeks. The reason is that tart cherries are naturally rich in melatonin.   Exercise   Working out regularly is not only relaxing, but it can also promote longer sleep. When older adults with insomnia 150 minutes a week, it reduced their insomnia symptoms after six months.   Relaxation & Meditation   Many types of mind-body techniques can improve your sleep patterns. For instance, when people engaged in a practice known as mindfulness-based stress reduction, which includes yoga, meditation, relaxation techniques, and sleep education, they got an average of 43 minutes extra minutes of sleep a night compared with those who just kept a sleep diary.   Magnesium   Known as the relaxation mineral, magnesium can help you get a good night’s sleep. Whether you suffer from insomnia or want to get deeper sleep, try taking magnesium supplements before bed. When older adults with insomnia took 500 mg per night for eight weeks, it significantly increased their sleep time and sleep efficiency. Not only that, magnesium increased the body’s production of melatonin and decreased cortisol — the stress hormone — naturally.   Good Sleep Hygiene   Behavioral changes, such as establishing a regular morning rise time, going to bed when sleepy, getting out of bed when you're unable to fall asleep, and avoiding excessive daytime napping, are important elements of achieving excellent sleep health, according to the National Institute of Neurological Disorders and Stroke (NINDS). The NINDS also suggests avoiding caffeine late in the day and alcoholic beverages at night and creating a relaxing bedtime ritual, such as reading or a taking a warm bath. Creating a restful sleeping environment may also help you get more. The National Sleep Foundation suggests making the bedroom cool, dark and quiet. Consider infusing it with a relaxing scent like lavender. Experts also recommend only using the bedroom for sleep or sex.   Points to Remember   Sleep deprivation is extremely common in the U.S. and around the world but has profound consequences on your health and wellbeing. More than just making you feel lousy, insufficient shut-eye can also harm your physical and mental health. Experts recommend adults get seven to nine hours per night, and children nine and a half. After 24 hours of sleep deprivation, you may experience mood swings, irritability, aggression, and a decrease in working memory and attention span. Only 10 percent of Americans prioritize getting a good night sleep despite its importance. However, there are plenty of proven strategies that can assist you if you can't sleep. Exercise, relaxation techniques, behavioral changes, and certain supplements can all help you get the sleep you need to thrive.  

What exactly is a detox? Simply put, a detox is a process in which a person makes lifestyle changes to clear their body of toxins. These lifestyle changes typically involve abstaining from certain harmful things and optimizing body processes. Some changes are temporary, such as following a cleansing diet  others are permanent. I should also explain my use of the term “toxins."   What are Toxins? Toxins are any substance that can be poisonous or cause negative health effects. “Toxin” refers to all the metals, chemicals, pollutants, artificial food ingredients, pesticides, and poisons that cause the body harm. “Toxin” is a very broad term and it’s even, unfortunately, become a bit of a buzzword to some. Artificially created chemicals can be toxins, but naturally-occurring substances can be toxic, too. Arsenic is a natural toxin. Technically, so is cobra venom (though you’re less likely to find this contaminating your town’s water supply). We are in constant contact with harmful organisms and pollutants. They’re in our water, in our food, and in the air we breathe; it’s very difficult to get away from them. The source of many health issues is the toxins that have built up in our bodies over the years. There is no practical way to protect yourself from all the toxins in the environment. Fortunately, there are ways to counteract some toxins and pollutants. Your body’s natural detoxification processes exist to deal with the ones we can’t avoid. You can help your body perform these processes with the help of regular cleansing. First, let’s understand the natural ability we have to cleanse ourselves.   The Body and Detoxification I try my best to educate people that the human body has a natural ability to detoxify itself. In fact, the body has several systems in place for removing waste. The excretory system plays the largest role in detoxification. The most obvious job of this system is defecation and urination. The main organs that compose the excretory system are the skin, liver, lungs, large intestine, and kidneys. You may be surprised to learn that your skin is part of your excretory system, but it's true — the skin aids in elimination through the sweat glands. The purpose of sweat is to regulate body temperature, but it's a multifunctional system. When sweat passes through your sweat glands, it takes toxins with it. The roles of the other organs are just as important. It’s the liver’s job to filter and excrete waste, hormones, drugs, and other foreign substances. The lungs help remove carbon dioxide (the waste gas resulting from breathing). The large intestine has several important jobs. It absorbs water and remaining nutrients from food. It also converts waste into stool to be expelled from the body through defecation. The kidneys filter the blood and help remove waste from the body through urination. The entire body relies on this system to live a healthy life. Your body is detoxifying itself all the time, around the clock, 24/7. Even your brain flushes out toxins while you sleep. It’s essential to take care of these organs and allow them to do their job.   6 Ways To Detox Your Body   1. Choose the Right Foods   One of the best things you can do to support your body’s detoxification process is to lighten its load and decrease the toxins you put in your body in the first place. Choose organic vegetables and fruits over fast food and other processed foods. GMO products and pesticide-contaminated foods add harmful toxins to your diet. Avoid them.   2. Exercise and Meditation   Exercise and meditation help maintain a healthy body. Exercising helps you sweat, and sweating helps release toxins through your skin. Studies have found trace amounts of arsenic, cadmium, lead, and mercury in sweat. Meditation helps clear your mind  and reduce stress. Stress can be as toxic to your health as chemicals. A troubled mind can cause the physical body to function poorly.   3. Diet   Detoxifying your body is not only about what you avoid, but also about what you consume. Following a healthy diet can go a long way. There are also many foods that aid detoxification  — garlic, lemon, broccoli sprouts, mung beans, and raw vegetables. Many diets promote cleansing and detoxification. I follow and recommend an organic, variable, intermittent fasting diet but there are other options if that isn’t for you. You could also try a body detox diet. It’s a temporary cleanse consisting of only plant-based whole foods: fruits and vegetable, raw nuts, seeds, and sprouts. It’s a great strategy for detoxing the colon and liver. Juicing is also helpful and is centered around consuming freshly-made fruit and vegetable juice — preferably organic.   4. Purify the Air You Breathe   Breathing clean air is another way to reduce your exposure to toxins. While you can’t control the whole environment, you can control the air in your home. Smoke, fumes, pet dander, mold, mildew, and microorganisms can make the air in your home more toxic than the air outside. A high-quality air purification device is the best way to keep your air fresh and toxin-free. If a quality air purification device is out of your budget, get a few house plants instead; they're nature’s air fresheners. They help filter the air and remove toxins.   5. Purify Your Body With Water   Water is possibly the most valuable tool for detoxifying your body. The body’s most basic functions require water. Your body needs water to produce saliva, help with perspiration, and remove waste. When I say drink water, I do mean water, not coffee, or sports drinks, or soft drinks. If you’re one of those people that find the taste of water boring, try adding lemon or cucumber to your water.   6. A Complete Body Detox   A complete body detox is a step-by-step process that focuses on each organ involved in ridding the body of toxins. The program should focus on removing harmful organisms, chemicals, and toxic metals while cleansing your colon, liver, and kidneys. Cleansing the colon is an important part of any full body cleansing protocol. Our Colon Cleanse Program will help open up your main route of elimination and maximize your body's natural ability to cleanse itself. A complete body detox is a long and committed process but can be especially rewarding. If you’ve never performed a detox, I recommend the 9 Step Body Cleanse. It’s a total body detox that will help you eliminate toxin accumulation and feel great.     What Is the Colon Cleanse Program?   The Colon Cleanse Program is an oxygen-based intestinal cleanse that uses Oxy-Powder® and Latero-Flora™ to gently cleanse and rejuvenate the digestive tract so you can live more comfortably. This 6-day cleanse can relieve bloating, occasional constipation, gas, and discomfort. If any of these issues have been holding you back, it’s time to experience relief.