Tag Archives: breathing

Improve Sleep for Insomnia via Amino Acids and Deep Breathing

1… 2… 3… 4… How many of us have tried counting sheep, or other things that never seem to work, just to get some sleep at night? Insomnia can strike a person for a good many reasons, including: worry or fretting, stress or anxiety, racing thoughts, sleep cycles being off kilter (light therapy can sometimes help), hormones or metabolic reasons, and even due to being overly tired, among other things. However, there are two natural things you can do to help you sleep… take certain amino acids, and perform certain breathing exercises.

Studies have shown that increasing oxygen levels through deep breathing exercises, contrary to popular belief, can actually help induce sleep rather than wake you up. This is due to the connection with CO2 (carbon dioxide) levels in the body, which I will go into later.

Interestingly, amino acids can also help relieve insomnia. Two of the common 22 amino acids, in particular, are able help calm the mind and induce rest in a weary but aggravated body.

Insomniacs need oxygen, and amino acids for serotonin

Adults with insomnia were studied and given relaxation techniques, including deep breathing exercises (do not forget about bedtime yoga!) as part of information included in complementary and alternative medicine or naturopathic medicine techniques. These insomniacs, after being informed of these easy activities at bedtime, had higher rates of continued use.

Deep breathing exercises aside, it is not just increasing oxygen levels alone that help you relax and slumber, but reducing CO2 levels in the body. Amino acids actually play a vital role in this process.

In a fascinating cross-species study that compared plants, insects, animals, and humans, the levels of CO2 and anxiety were investigated. Anyone who has woken up in the night due to a panic attack knows what I am speaking about here. CO2 levels are higher in correspondence with anxiety or negative emotions.

There is a neurological ‘fear circuit’ that is not entirely understood, but evidence reviewed on the amino acid GABA (gamma-amino butyric acid) may help modulate anxiety that is CO2 induced. That is, if you take the GABA amino acid, it could help calm the mind, anxiety, and troubling thoughts so you can sleep.

Another amino acid that is known to be a natural sedative is tryptophan (like what makes you tired from turkey meat), plus serotonin (the feel-good neurotransmitter) and melatonin also help you induce sleep.

GABA and tryptophan are commonly available as supplements at health food stores and drug stores as a sleep aid. So breathe deeply and reduce the amount of CO2 in your body, plus take amino acid GABA and/or tryptophan to complement this for a good night’s rest.

References:

http://www.ncbi.nlm.nih.gov/pubmed/23243402

http://www.ncbi.nlm.nih.gov/pubmed/18485466

http://www.ncbi.nlm.nih.gov/pubmed/22652369

http://www.ncbi.nlm.nih.gov/pubmed/22365651

Help COPD with Amino Acids for Lung Disease

According to some researchers and there are a few amino acids for lung disease that exist and may help such issues. COPD (chronic obstructive pulmonary disease) is one of these lung conditions may be aided by amino acid supplements; in particular, those with even severe COPD. This lung disease affects the ability to breath and also reduces energy levels in those who have it. COPD may have different causes, but it can be a result of smoking cigarettes long term, as well as conditions such as emphysema. 

According to one study by RW Dal Negro, A Testa, et al., in Italy it was amino acids for lung disease that helped the patients with COPD. By supplementing COPD patients with certain essential amino acids they were able to determine if pulmonary rehabilitation might have improved health status and produce higher rates of physical performance.

Essential amino acids are several of the 22 commonly known amino acids. “Essential” means that they have to be gotten through diet since the body cannot produce them on its own. The list of essential amino acids may include: Valine, Threonine, Methionine, Leucine, Isoleucine, Phenylalanine, Tryptophan, Lysine, and Histidine.

Amino acids for lung disease – chronic COPD

A total of 88 COPD out-patients who had a 23 BMI (body mass index) or less were selected randomly to receive essential amino acids for lung disease (COPD) for a period of three months. After 12 weeks of the test period the patients receiving amino acids for lung disease had showed significant improvements in physical performance.

Also, the COPD patients scored higher on the SGRQ score (which measures breathing). Additionally, other areas were affected positively, as compared to the placebo group, who had taken the essential amino acids for lung disease (COPD), including improvements in: fat-free mass, serum albumin, increased muscle strength, oxygen saturation, and cognitive dysfunction.

The results produced greater confidence levels in the patients and the researchers for improvements in these symptoms that COPD usually negatively affects its patients. Essential amino acids may, then, help reduce symptoms of COPD, so it is clear that amino acids for lung disease can aid the patient in breathing easier as well as help their physical performance in a number of areas.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/23193843