Gillian McKeith's Food Bible (264 page)

AVOID

Sugar, refined carbohydrates, dairy products, meat, alcohol, caffeine, salt, and additives. These may challenge the digestive system or suppress the immune system.

HERBS AND SUPPLEMENTS

Herbal teas including ginger, nettle, dandelion, slippery elm, echinacea, and pau d’arco. These can all be sipped throughout the day.

EXTRA TIPS

Avoid suppressing the fever if possible. The body raises its temperature in order to burn off toxins and the infection, so it is best to let it run its course. A cool cloth can be applied to the forehead if necessary to cool the head.

INSOMNIA

Insomnia is characterized by a general inability to sleep through the night. It can be divided into two categories: the inability to fall asleep and waking up after a short amount of sleep. Some people have a combination of both.

Sleep is one of the most important factors to affect our overall health and well-being. Much repair and rejuvenation takes place in our bodies when we sleep. Lack of sleep can lead to slow wound healing and increased susceptibility to infections. Concentration and brain function decline if we do not get adequate sleep. Blood-sugar imbalances and overeating are both more likely if we are sleep deprived.

CAUSES

There are many potential underlying factors that may lead to insomnia, including:

Blood-sugar imbalance—if blood-sugar levels drop at night the adrenal glands release stress hormones, which in turn raise blood-sugar levels. The stress hormones often lead to interrupted sleep.

Nutrient deficiencies, particularly magnesium, vitamins B
₆
, B
₃
, and the essential fats. Magnesium is needed for muscle and nerve relaxation. Vitamin B
₆
and the essential fats are needed for brain chemicals involved in relaxation.

Amino acid deficiencies, particularly tryptophan. Tryptophan gets converted to serotonin and melatonin. Melatonin is the sleep hormone, levels of which should be raised at night. If vitamin B
₃
levels are low, tryptophan may be converted to B
₃
instead of melatonin, so it is important to keep levels of vitamin B
₃
up.

Stress, which affects adrenal release of adrenalin and cortisol. Imbalances in these can lead to an inability to get to sleep and can cause waking in the night or early morning.

Hyperthyroidism—an excess of thyroid hormones—can lead to nervousness and an inability to completely relax.

Caffeine, alcohol, and nicotine usage as well as other drugs. These are all stimulants that can raise adrenal hormones. Caffeine is found in tea, coffee, chocolate, colas, and many medications, such as painkillers.

Pain and cramps. Both can lead to waking in the night and difficulty with getting to sleep.