[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]As our diets have changed in the last few decades of so, there has been an a reduction in the consumption of low acid foods (alkalizing foods) and an increasing consumption of acid-forming food and drinks. This, as well as lifestyle factors, has meant that we are seeing more acidity in people and this has been associated with declining health and various illnesses and diseases.

Jeffrey S. Bland & Deanna M. Minich have reported in a fascinating article that: “Over time, ingestion of a high dietary acid load can progress to a chronic low-grade level of metabolic acidosis. The incidence of low-grade acidosis resulting from our modern diet has been well documented. A chronic acidic load can cause a number of health conditions such as osteoporosis, kidney disease, and muscle wasting.” (1)

Low Acid Foods

Here is a list of some common low acid foods (or alkaline forming foods). If you want more foods and their rating, you can also check out this blog, The Complete Alkaline Shopping List.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_message message_box_style=”solid” message_box_color=”orange” css=”.vc_custom_1582493563338{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #d6d6d6 !important;border-radius: 5px !important;}”]

Vegetables: Artichokes, Spinach, water cress, Asparagus, Broccoli, Cabbage, green capsicum, Carrot Cauliflower, Cucumber, Eggplant, Garlic, Ginger, Shitake, Gherkins, Celery, Green Beans, Leeks, Lettice, Mush-rooms, Onions, Potatoes, Pumpkin, Red Radish, Tomato, Zucchini.

Fruits: Apple, Apricot, Blackberries, Blueberries, Grapes, Grapefruit, Honeydew, Bananas, Lemmon, Lime, Mango, Mulberries, Nectarine, Orange, Papaya, Peach, Pear, Pineapple, Plumbs, Pomegranate, Raspberries, Strawberries, Tomato

Vegetable Proteins: Hazelnuts, Chestnuts raw, Pumpkin Seeds

Drinks: Beer, Apple juice, Apricot nectar, coconut milk, coffee black, Lemon, orange, tomato pink grapefruit juice, Pineapple, vegetable, water, herbal teas

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You want alkalizing foods to make up about

80% of your diet to help maintain your pH levels.

The lungs and the kidneys are the 2 most important organs that help control the body’s pH levels by excreting acids while internal buffering systems help to keep the pH at optimal levels. This is one of the reasons that your diet is so critical in keeping the buffering system working at optimal levels.

For those of you that are interested, the bicarbonate buffer is a significant reaction that keeps your blood pH at healthy levels.

H+ + HCO3 …….H2CO3……. CO2 ……..H2O

In a nut shell, there are foods that increase the body’s acid levels while other foods have the opposite effect. A diet high in fruits and vegetables are associated with alkalinity while foods like cheese, meat, fish, and grain products contribute to acidity. So meats, fish, milk, diary, eggs can be on the acidic side because they are high in proteins. Now that’s ok as long as your diet is balanced with alkalising foods as well.

Measurement of Your pH

One way we can measure your body’s pH is via the urine but this can never be used in isolation as there are many different fluids throughout the body with different pH levels. However, when used in conjunction with other diagnostic approaches, urine pH can be a good guide. In my clinic I often don’t test for pH because having seen many, many clients over the years, you get a very good idea by taking a close look at diet, lifestyle and symptoms. But of course, testing can be useful in certain situations.

Joint and Bone Health Diminishes

When the buffering system is maxed out for an extended period of time, then the blood pH ever so slightly drops to a lower pH, but still within normal limits. This state is called chronic acidosis and there are two very serious consequences to this as your body tries to balance the pH: loss of elasticity of tissues throughout your body and bone density is reduced.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][hc_info_box info_box_type=”boxed” icon_hc=”hc-icon-leaf” icon_color=”#81d742″ icon_size=”large” title=”Symptom Check List” css=”.vc_custom_1582492529487{border-top-width: 5px !important;border-right-width: 5px !important;border-bottom-width: 5px !important;border-left-width: 5px !important;padding-top: 5px !important;padding-right: 5px !important;padding-bottom: 5px !important;padding-left: 5px !important;background-color: #e4e8c7 !important;border-left-color: #63a533 !important;border-right-color: #63a533 !important;border-top-color: #63a533 !important;border-bottom-color: #63a533 !important;border-radius: 5px !important;}” box_height=”50″]Which Ones of the following do you have? These conditions may be associated with your pH balance being too acidic.

low immune function, anxiety, changing moods, low concentration, heightened reaction to stress ,exhaustion, tiredness, muscle aches, joint pains, general, tension, osteoporosis, skin problems, gout[/hc_info_box][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] 

Causes You Can Address

There are a few causes of chronic acidosis – all of which you have the opportunity to prevent to varying degrees if you act soon enough.

• Kidney function can decrease with age resulting in unhealthy pH levels. Low fluid intake in the elderly contributes to this.
  
• Fasting Results in  ketones causing an acid pH tendency.
• Popular ketogenic diets result in keto-acidosis.
• Stress causes in imbalance to your body’s pH.
• Exercise promotes a healthy acid-base balance  and helps elimination of acids via the lungs and kidneys.
• Certain chronic illnesses (eg diabetes) cause a negative affect on the pH as do some western pharmaceuticals.
• The standard acid Western diet contributes to acidosis.
  

Physiology

Even the smallest of changes in pH levels throughout your body will affect your normal physiological functioning. For example, excellent health requires the optimal functioning of enzymes throughout your body and these enzymes work at peak efficiency at certain pH levels and so when these levels are non-existent, then enzyme function is compromised.

Elasticity and flexibility of your connective tissue (eg: cartilage, ligaments and tendons) tends to diminish as acidity increases. Negatively charges particles called glycosaminoglycans & proteoglycans hold water in the tissue, keeping it supple so when your system is more acidic, then water is not easily held within the tissue resulting in problems with cartilage, ligaments and tendons. This is one of the reasons Remedial Massage can be beneficial for your musculoskeletal system by stimulating blood flow and helping the release of acidity throughout the body which in turn helps the hydration of joints etc.

Joint resilience is greatly influenced by the presence of water in joint tissue such as cartilage. When you stress a joint, water can be released form the joint allowing for some ‘shock absorption’ of the joint. When the stress is over, the water returns to the tissue. This helps prevent injury and maintains the integrity of your joints over a life time. Rheumatoid arthritis is another example of where acidic pH can contribute to this sometimes debilitating condition.

Bone Health

Acidity causes reduction of bone formation as well as the demineralisation of the bone itself. This can become critical as you age and just focusing on weight-bearing exercise and calcium supplements can be short sighted.
Download Here. Use these charts to help you to have a slightly alkalising diet.
You want to have acid:base foods roughly in the ratio of 20:80 to help ensure your pH levels are optimal.

Lots to consider here isn’t there. and the exciting thing is that you can easily make some food modifications and have a alkalizing-based diet and enjoy the health-benifits form that. If you need to additional help, you are most welcome to to have a short appointment with me, otherwise there is a lot you can do yourself.

Your Next Steps

It’s simple. Look at the foods in both categories and just make sure you are having more of the alkalizing foods. That’s it. That is definitely a step in the right direction and please do not dismiss this as too simple.  Of course you can be more specific and fine tune to a high degree, but remember, that it is the small incremental steps that help lead you to better health and healing.

You can also download a really helpful PDF that lists many foods as well as explains things in more detail.

https://inaturally.com.au/wp-content/uploads/2020/04/The-PRAL-Table.pdf

References[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

(1) Deanna M. Minich and  Jeffrey S. Bland, PhD. http://www.hudsonvalleyfunctionalmedicine.net/sites/default/files/acidbasebalance.pdf[/vc_column_text][/vc_column][/vc_row]

(2) https://biopractica.com.au

If you suffer from PTSD, natural treatments may provide significant help and I encourage to to consider Remedial Massage as one possible approach. We can all learn from understanding PTSD and how to deal with the associated stress and anxiety – both physical and emotional. Massage for PSTD can offer some serious relief.

PTSD has become a common diagnosis in the last 10 years or so, originally associated with military service men and women who have returned from active duty. It is now a condition that covers a much broader definition and includes people from all walks of life – even children.

What Is PTSD?

PTSD results in the inability of the individual to appropriately deal with traumatic experiences which can have a profound negative influence in the way we perceive life and interact with the world around us. There can be a continuous presence of anxiety and dread with flashbacks. There are anger outbursts, severe anxiety, nightmares and lack of quality sleep, all of which make it very difficult to live a normal, productive and healthy life.

PTSD Natural Treatments

Recovery is certainly possible through a combination of meditative techniques, anti-anxiety treatment and at my clinic I have used herbal and homoeopathic medicine to help clients with varying degrees of PTSD. Interestingly, Remedial Massage Therapy can also play an important role in mitigating the pernicious effects of stress and anxiety – whether or not you suffer from PTSD or not.

One of the important physiological components of stress is the interaction between the hypothalamus, the pituitary and the adrenal glands and how well these three areas of the body work together determine your ability to cope with stress. Finding ways to bring balance here can go a long way towards reducing the effects of stress – Remedial Massage, nutritional and herbal medicine and homoeopathic medicine can all play a role.

Massage For PTSD

When the body is in a chronic state of health and cortisol levels are sky high, it is easy to reach a state of exhaustion and excess secretion of adrenaline allows the nervous system to be on high alert most of the time and this can lead to what we call adrenal exhaustion. Remedial Massage is able to slow down the release of adrenaline and reduce cortisol and this in turn leads to a deep state of relaxation. Many of you will have experienced this after one of my treatments – a feeling of peace and balance which is partly due to changes in your physiology.

The over-production of adrenaline keeps the muscles in a state of hypertonicity which can make you more vulnerable to injury, cramping and general discomfort in the muscles. Chronic elevated levels of cortisol also wear down the body’s immune system, making the individual even more predisposed to various disease processes. Remedial Massage reduces cortisol levels, reduces the tonicity of muscles, and improves blood circulation to deep muscle tissue. For example, researchers from the University Of Miami School of medicine found that levels of the stress hormone cortisol were lowered by as much as 53% following just one session of massage. Another study (1) done in 2015 by Pinar Rukiye and Afsar Fisun states: “The study results show that family caregivers for patients with cancer can benefit from back massage to improve state anxiety, cortisol level, blood pressure and heart rate, and sleep quality.”

Endless nights without sleep do no favours for helping relieve the ever-agitated state of an individual suffering from PTSD, hence, the need for techniques that promote a restful sleep. For many of us, sleep has been compromised either long term or short term and this negatively impacts our health.

Effective Remedial Massages can help alter the balance of neurochemicals in the brain, increasing expression of GABA (a key neurotransmitter for promoting restfulness) as well as releasing endorphins (which are key brain chemicals to combat the effect of excess adrenaline on the body).

Musculoskeletal Problems Cause Stress Response

Muscle aches and pains, joint restrictions, a stiff neck or sore lower back all lead to a stress response in the body. When you are having Remedial Massage Treatments, it is really important to address the underlying structural issues if you want to enjoy a deep sense of relaxation and relief. As a student Naturopath I was very fortunate to have excellent training in Body Work – for example we learnt many osteopathic approaches and covered detailed functional anatomy. All this means that when you have a treatment, I can help resolve underlying problems and this means more relaxation and relief for you and a better stress-reducing response.

Remedial Massage Lifts Your Self Esteem

Many sufferers of PTSD experience low levels of self-esteem. Finding ways to build up our self-confidence is something we all need to address in one way or another and effective Massage Therapy can go a long way towards ‘lifting our spirits’ which can be partly explained by positive physiological changes.

My Approach To Remedial Massage & Physical Therapies

I am asked all the time about my Body Work Treatments – at college we had 4 years of Body Work training covering basic Swedish massage to highly specialised techniques that gave me the ability to treat many types of musculoskeletal issues. Over my many years in practice I have found that people get the best results when underlying problems are addressed and so my treatments are geared towards this. There is no point loosening up a tight muscle in your back and ignoring the fact that your spine is a little out of alignment. With some gentle techniques, the spine can be mobilised and the muscles massaged and stretched resulting in a longer lasting relaxation of the muscles and a deeper feeling of relief and release. Also I do not ‘crack’ joints – there are other ways to address joint restrictions that can be just as effective if not more beneficial and result in longer lasting improvements.

If you are in Sydney, you’re most welcome to have a remedial Massage treatment at my clinic. Check out my Remedial Massage Page, at my website.

References:

(1) Asian Pac J Cancer,16 (18), 8127-33 2015. Back Massage to Decrease State Anxiety, Cortisol Level, Blood Prsessure, Heart Rate and Increase Sleep Quality in Family Caregivers of Patients With Cancer: A Randomised Controlled Trial. Rukiye Pinar 1 , Fisun Afsar

The outbreak of Corrona virus has certainly given us all a bit of wake up call. In this article I want to share with you how to make sure you are being pro-active and taking steps toward keeping your self well and minimising chances of infection. Of course, what I will talk about here can be applied to all types of infections but when there is an outbreak this Corrona virus, it helps us to focus of the essential strategies we can take.

Common sense that is going to be the key ingredient – something you will not find in a bottle of supplements! If you want to be doing the best for your immune system and your health in general please do not underestimate these tried and tested approaches.

Supplements May Be Doing You Harm

You see if you’re depending on echinacea, zinc and other supplements or tonics in order keep well or stop your self being infected, then something is wrong! I’m sorry to say, you may be actually missing the point. Nothing wrong with good tonic medicines, this but it must be on the basis of a lifestyle that is conducive to maximising your health. Otherwise you can be masking underlying issues that may be having a deleterious affect on your health.

In a nut shell, if you are taking echinacea and multivitamins for example, to ‘keep you going’ and enabling you to burn the candle at both ends, then you are doing your self harm. Eventually something has to give. You are not addressing the very thing that is going to predispose you to becoming ill. This is why we see people suddenly crash with a dreadful flu or infection for example. This is exactly the sort of scenario that might make you more susceptible to developing Corrona virus symptoms as your immunity lowered and your vulnerability increased.

Without sounding simplistic or even condescending, we need to make sure we are exercising a good dose of common sense in this regard! And this includes hand washing – see the WHO infographic.

Corrona Virus Symptoms

The Corrona virus symptoms can appear between 2-4 days after exposure. There Can be Fever, Cough, Shortness of breath and trouble breathing. The intensity can be mild to sever and tragically may result in death. According to the Mayoclinc it has been seen that people with the most severe cases are the elderly and people with pre-existing illnesses. The symptoms are not that uncommon, so any hint of them you need to be super-vigilant and pro-active. When there is an outbreak like Corrona, we can’t be complacent.

Fever, Cough, Shortness of Breath, Trouble Breathing

Treating Current Health Issues

When ever there is an outbreak of a disease it is a poignant reminder that we need to be mindful a out the way are currently treating our health. Regardless of what it is, how you treat something is going to have an overall effect on your health. For example if you are regularly suffering migraines and taking some sort of pharmaceutical or herbal pain relief, then you are not really addressing the underlying cause of the migraine. The reason for your dis-ease is going to still be there and you will not be as healthy as you might otherwise be able to.

Now of course the way you treat a condition and whether you consider it to be treating the cause or not, is going to be based on your particular definition of illness and disease and this is a topic for another day. Suffice to say that we need to be mindful to treat underlying causes of our pre-existing conditions and not just treat them symptomatically.

Now you may like to take a look at my article  Natural Cure For Bird Flu? , as we were faced with similar situation now – looking for ways to protect ourselves form virulent infections (and of course other infections in general)

Prophylactic Emotional Health

Yes, that’s right. Your emotional health is a prophylactic, helping you to keep healthy and minimise the risk of illness. We all know, for example, that stress will lower your immunity. It is so important that when there is an infection going around – whatever it is – that we find ways to make sure our emotional balance is good – and stress if just one example. Anger, depression, low self esteem will all affect our physiology and in turn can, make us more susceptible to illness.

Now in my clinic I use homoeopathic, herbal or nutritional medicines to help support our emotional being. But the main pint here is that you just don’t ignore it. Find ways to nourish your emotional being and to move towards having a sense of peace, balance or well-being. I know it isn’t always easy or straight forward, but ads long as you are on the right track. There are times it is beneficial to seek help form your health care provider.

So as you can see there is a lot of common sense here, encouraging you to address in very practical ways, ways that can help improve your health in powerful ways and in turn help you to be less vulnerable to infections.

Naturopathic Help

For those of you who want to take a further step, please be in touch with me at my clinic and I would love to help you with some Naturopathic or homoeopathic interventions. We can orgainse an appointment – on site, phone, skype or zoom.

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Pictures:

Image: Gerd Altmann, Pixabay.coronavirus-4817439_1920
Infographic:Reduce your risk of corronavirus infection. WHO

[vc_row][vc_column][vc_column_text]If you suffer from Insomnia, natural cures may really help you to enjoy a good night’s sleep. It goes without saying how essential sleep is if you want to enjoy great health and allow for your body to heal. More and more we can attribute various conditions to lack of sleep and health-benefits from good quality sleep.

There has been so much written on finding ways to improve sleep, so I want to give you a good overview of some of the ways to enhance your sleep. We all know lots of remedies and lifestyle factors that come into play, but I think it is good sometimes, to take a bird’s eye view.
As you read through this, see if there are any natural cures you can use to help with insomnia. And be sure to check out below, the research of Remedial massage and sleep – really interesting.

Natural Remedies for Insomnia

Here are a few of the well-know herbs that we use to sleep. If you grow any of these yourself then that’s wonderful and they certainly can be used as a tea before bed. Depending on what’s causing the insomnia, I find some of my clients get relief from using relaxing and sleeping teas from their local supermarket. If it helps, great, but just remember it may be band-aiding the problem and would be worth getting some professional help. Otherwise go for it!

Note: The other important thig to remember is that the quality and preparation of the herbs will make all the difference in terms of its efficacy. (It’s the same thing for supplements).[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][cq_vc_todolist header=”Common Herbs For Sleep” headercolor=”#000000″ headerbackground=”#069b01″ icon=”fa-square-o,fa-square-o,fa-square-o,fa-square-o,fa-square-o,fa-square-o,fa-square-o”]

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Do You Have Any Of These Symptoms?

May be signs of sleep deprivation.

slowed down thought processes
memory loss
unhealthy food choices
elevated stress and
increased anxiety levels
irritability
exacerbation of pre-existing symptoms
dementia for example

Enjoy Benefits Of Great Sleep

It’s worth taking the time to make sure your sleep is optimal. We know that good sleep has many health-benefits: promotes general good health, allows the body to heal better, stimulates the immune system , relax muscles, improve blood circulation, reduces pain and reduces anxiety.

The 6 point Check List

Sometimes when dealing with insomnia, the best cure can be some every-day, common sense approaches:

1. Many people find value in having a regular time to sleep. See if you can be a bit more organised so that you go to bed at the same time most nights.
2. Shift workers (and if you have jet lag) brings an extra challenge. In these situations it is really important to focus on your general health as interruption to natural biorhythms is an extremely stressful physiological event. In my clinic I use various tonics for example to help the body cope. So you can do the same sort of thing by making sure you are having foods that are highly nutritious and nutrient dense and perhaps include some appropriate supplements.
3. Make sure your bedroom is dark, quiet and cool. So obvious, but are there some improvements you can make. Have you ever considered using ear plugs or an eye mask? The are high-tech noise reduction ear plugs available.
4. Bed Comfort: it might be time to renew your bed. It can be difficult to know what type of bed to get isn’t it? I have had clients tell me that only a high end bed provides the comfort and support they need while other clients tell me they can generally sleep on any mattress and they sleep well. It’ very individual and I’d suggest speaking to a knowledgeable sales person about it.
5. White noise can really help you to sleep if you are disturbed by noise. There are some great devise and apps available. I have one I use if my dog is restless and keeping me awake at night! I set it for an hour, choose the white noise I want and it works wonders.
6. Some people find it helpful to have a note pad beside the bed so if you think of something that you need to remember, simply write it down.

Exercise – An Essential!

A study (1) conducted in 2018 stated, “We found that exercise interventions led to improvements in subjective sleep quality for people with insomnia disorder and insomnia symptoms. “ But it is important to note that the authors H1 Lowe etal, went on to say that , “The reliability of significant findings is reduced by methodological limitations. Recommendations are made to improve the quality of future research.” In other words things aren’t black and white with regards to the review they conducted. It is really important however that people themselves did notice an improvement in sleep with more exercise. So exercise may indeed be a natural treatment for insomnia. – and this is something to take note of and to take advantage of.

So this lifestyle factor may be something for you to address. And of course the other thing is the timing of exercise and how much you do. I find with my clients there needs to be a bit of experimentation here. I used to have intense swimming training at 6.30 PM for an hour and then that night. 10-11 PM, I would definitely be able to sleep well and easily. Body temperature and blood pressure had decreased and dinner was well-digested. I know some people who would be to ‘stirred up’ at night as a result and so find a morning training session to be more effective for them.

Science Shows Remedial Massage Helps

Perhaps Remedial Massage can offer you a natural cure to your insomnia. Check out the 3 really interesting studies below that show the effect of massage therapy. You can look up these excellent studies yourself if you’re keen – see the references right at the bottom. There are endless examples showing just what Massage Therapy can do. Now I know many of you already do this, but you might like to think about helping your health and healing by incorporating Massage into your health-care routine.

One study (2) done this year looked at the effect of back massage on people in intensive care. They assessed affects on vital signs, sleep quality, anxiety and depression. The results suggested a 10 minute back massage can improve the quality & duration of sleep, breathing and anxiety levels.

Hang, Y. Y. and Lin, C. L.; Chang, L. Y. (3) found something to make shift worker breath a sigh of relief! Nurses on rotating night shifts were massaged with lavender oil, some with just oil and others were used as a control. Following the essential oil massage, there was significant improvement their sleep which was assented using the Pittsburgh Sleep Quality Index (4) specifically sleep quality, sleep disturbances and how well one functioned during the day, were all improved. Overall the authors of this study suggested that aromatherapy massage may improve sleep quality in nurses on a rotating night shift.

Over the years I have treated a lot of clients with fibromyalgia using Naturopathic and Body Work approaches. Castro-Sánchez et al. (5) showed that massage / myofascial release can reduce pain, help with the anxiety as well as improve sleep in people suffering from this condition. If you are in Sydney and would like to visit the centre for a Remedial Massage treatment, check pout my Massage Web Site Page that tells you all about my treatments and how I work.

Pictures:

Woman Sleeping: woman-3403604_1920 Image: Enrique Meseguer, Pixabay

Guy Massage: Image: Cedric Clooth, Pixabay

References
1: Clin Psychol Rev. 2019 Mar;68:1-12. doi: 10.1016/j.cpr.2018.11.002. Epub 2018 Nov 16.
Does exercise improve sleep for adults with insomnia? A systematic review with quality appraisal.
Lowe H1, Haddock G2, Mulligan LD3, Gregg L1, Fuzellier-Hart A1, Carter LA4, Kyle SD5.
https://www.ncbi.nlm.nih.gov/pubmed/30617012

2: Hsu WC; Chi Mei Medical Center, Tainan, Taiwan, Guo SE; Graduate Institute of Nursing, College of Nursing, Chang Gung University of Science and Technology (CGUST), Puzi, Taiwan.; Chronic Diseases and Health Promotion Research Centre, CGUST, Puzi, Taiwan.; Division of Pulmonary and Critical Care Medicine, Chiayi Chang Gung Memorial Hospital, Chang Gung Medical Foundation, Puzi, Taiwan.; Department of Safety Health and Environmental Engineering, Ming Chi University of Technology, New Taipei City, Taiwan. Chang CH; Graduate Institute of Nursing, College of Nursing, CGUST, Puzi, Taiwan. Nursing In Critical Care [Nurs Crit Care] 2019 Apr 03. Date of Electronic Publication: 2019 Apr 03 Publisher: Wiley Country of Publication: England NLM ID: 9808649 Publication Model: Print-Electronic Cited Medium: Internet ISSN: 1478-5153 (Electronic) Linking ISSN: 13621017 NLM ISO Abbreviation: Nurs Crit Care

3: Chang, Y. Y.; Lin, C. L.; Chang, L. Y. Nursing Department, Taichung Veterans General Hospital, Taichung, Taiwan. St. Needs Aromatherapy Care Center, Palliative Ward, Taichung Veterans General Hospital, Taichung, Taiwan. Evidence-based Complementary & Alternative Medicine (eCAM) (EVID BASED COMPLEMENT ALTERN MED), 7/6/2017; 2017: 1-8. (8p)

4: Psychiatry Res. 1989 May;28(2):193-213. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Buysse DJ1, Reynolds CF 3rd, Monk TH, Berman SR, Kupfer DJ.

5: Castro-Sánchez, Adelaida María; Matarán-Peñarrocha, Guillermo A.; Granero-Molina, José; Aguilera-Manrique, Gabriel; Quesada-Rubio, José Manuel; Moreno-Lorenzo, Carmen. Department of Nursing and Physical Therapy, University of Almería (UAL), 04120 Almería, Spain. Health Distric of La Vega-Andalusian, Health Public Service (Málaga), 29200 Málaga, Spain. Department of Statistic, University of Granada (UGR), 18071 Granada, Spain. Department of Physical Therapy, University of Granada (UGR), 18071 Granada, Spain. Evidence-based Complementary & Alternative Medicine (eCAM) (EVID BASED COMPLEMENT ALTERN MED), Jan2011; 8(1): 1-9. (9p)[/vc_column_text][/vc_column][/vc_row]