Lifestyle Medicine

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Executive Summary

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Write an executive summary in the form of a blog article on the topic of "Research into Chinese medicine treatment for Lifestyle Medicine" summarising the research below and using language that can be easily understood by patients and avoiding medical jargon using a professional and caring tone of voice.

Write an executive summary in the form of a blog article on the topic of "Researched Chinese medicine treatments for Lifestyle Medicine" summarising the research below in an objective and easy to understand way, and using language that can be easily understood by patients. Group the article into Chinese medicine treatments first, followed by nutrition and other treatments. Avoid using medical jargon and use a professional and caring tone of voice.

Write me a concise but easy to understand executive summary on the topic of "Chinese medicine treatments for Lifestyle Medicine" based on the following research that I will give you. Your summary should be 2 paragraphs long in Australian English spelling and include references to the studies.

A Meta-Analysis published in 2026 in the journal Frontiers in Public Health found that Tai Chi and Baduanjin efficiently alleviate pain, enhance function, and improve the quality of life in middle-aged and older individuals with knee osteoarthritis. The researchers carried out a thorough, systematic review and network meta-analysis to gauge the therapeutic impacts of various traditional Chinese exercises (including Tai Chi, Baduanjin, Wuqinxi, and Yijinjing) on knee osteoarthritis in middle-aged and older individuals. They followed the PRISMA guidelines and extracted data from randomized controlled trials available in six comprehensive databases. A total of twenty trials, involving 1,457 patients, were considered for evaluation. The Bayesian network meta-analysis showed that Yijinjing combined with electroacupuncture and Tai Chi were most effective for pain relief. Tai Chi was also found optimal for the viability scale score. Baduanjin was shown to be the most effective in improving stiffness and physical function. In terms of quality of life, Tai Chi ranked highest for physical health while Yijinjing ranked highest for mental health. Usual care and Tai Chi were seen to deliver the best results in the six-minute walk test.

A Randomised Controlled Trial published in 2024 in the journal Aging Clinical and Experimental Research found that Walnut consumption while doing concurrent training improves strength, sleep quality, standing support, cognitive performance and postural balance in elderly men. In the study, twenty healthy elderly men were grouped into two randomly controlled cohorts. There were three training sessions per week featuring a concurrent combination of strength and endurance training. One group received a diet supplemented with 15 grams per day of walnuts (CTW) over six weeks while the other didn't (CT). Their strength, sleep quality, cognitive performance and postural balance were evaluated using an isokinetic strength test, Spiegel questionnaire, Montreal cognitive assessment and balance measurements respectively, 48 hours before and after the intervention period. The results pointed that both groups experienced significant improvements in strength and sleep quality with CTW showing a greater increase in sleep quality. CTW group showed improvements in cognitive performance and postural balance while CT group did not see these benefits. Hence it's observed that combination of concurrent training and walnut consumption was found to be effective in improving strength, sleep quality, cognitive performance and postural balance in elderly men.

A Randomised Controlled Trial published in 2024 in the journal The 14th European Nutrition Conference FENS 2023 found that Daily consumption of walnuts improves sleep quality and reduces daytime sleepiness in healthy young adults. In the above-mentioned experimental trial, 80 young adults were randomly selected to either consume 40 grams of walnuts daily or abstain from eating walnuts and any other nuts for 8 weeks, followed by a two-week break. Actigraphy was used to measure sleep quality, from various dimensions such as duration, latency, awakenings, and sleep efficiency, while daytime sleepiness was measured using the Epworth Sleepiness Scale. Furthermore, the concentration of 6-sulfatoxymelatonin, a melatonin metabolite, was assessed in urine samples collected at two intervals throughout the day and night. This research observed a notable improvement in the subjects' sleep quality after an 8-week period of walnut consumption. The participants experienced shorter sleep latency, greater sleep efficiency, and reduced daytime sleepiness. Additionally, there was a heightened concentration of 6-sulfatoxymelatonin in urine samples collected between 20:00 to 23:00. These results suggest that a daily intake of 40 grams of walnuts may augment the secretion of melatonin, thereby improving sleep quality and reducing daytime sleepiness in healthy young adults.

A Clinical Study published in 2023 in the journal Otolaryngology-Head and Neck Surgery found that Tongue scalloping can be a useful clinical indicator of sleep disorders, including snoring history and obstructive sleep apnea. In the study, sixty-one patients from an otolaryngology clinic were evaluated with historical and physical examinations for tongue scalloping, snoring, and other symptoms linked to sleep-disordered breathing and obstructive sleep apnea. The evaluation of tongue scalloping was graded on a scale from 0 to 3. Additionally, twenty-five patients underwent overnight polysomnography to definitively diagnose sleep pathology. In the discussions of results, it was found that 44% of patients displayed some degree of tongue scalloping, and this symptom was primarily found in males. Among patients diagnosed with obstructive sleep apnea or having a snoring history, the presence of any tongue scalloping was detected. It also showed a positive correlation with increasing Mallampati and modified Mallampati airway classifications. Besides, the presence of tongue scalloping was indicative of abnormal sleep efficiency, increased apnea-hypopnea index, and nocturnal desaturation greater than 4% below the normal baseline, suggesting it could serve as a predictor of sleep pathology.

A Randomised Controlled Trial published in 2023 in the journal Complementary Therapies in Medicine found that Changes in gut microbiome associated with a low-fat, vegan diet and cooked soybeans may reduce the frequency and severity of postmenopausal hot flashes. In this study, 84 postmenopausal women experiencing two or more moderate-to-severe hot flashes daily were randomly assigned to a low-fat, vegan diet with daily cooked soybeans or allowed to maintain their usual diet. Over a 12-week period, the frequency and severity of hot flashes were tracked using a mobile application. In 11 women from the group, gut microbiome was analyzed at the start and after 12 weeks of the dietary intervention, using deep shotgun metagenomic sequencing. The women who underwent gut microbiome testing experienced a substantial decrease in total hot flashes during the dietary intervention, and severe hot flashes disappeared entirely in this group. Alpha and beta diversity within the microbiome showed no significant difference in the intervention group between baseline and the end of the 12 weeks. Interestingly, adjustments in the relative abundance of certain bacterial strains, notably Porphyromonas and Prevotella corporis, were linked with the reduction in severe day hot flashes, while changes in the relative abundance of Clostridium asparagiforme were associated with a reduction in total severe hot flashes and severe night hot flashes.

A Cohort Study published in 2023 in the journal Nutrients found that Long-term consumption of green tea can potentially lessen the risk of depression in postmenopausal women by decreasing inflammation and boosting estradiol levels. In the study, researchers performed an analysis on a tea-producing village, incorporating 386 postmenopausal women in the investigation, who participated either as green tea consumers or non-drinkers (control group). The level of estradiol, inflammation markers, sleep quality, and depression symptoms were measured to uncover any correlations. The results reflected significant disparities between the tea-drinking and control groups in terms of depression and insomnia levels, BMI, inflammation levels, and estradiol quantities. By appraising these outcomes, it was found that green tea intake could quell the likelihood of depression via its impact on sleep, inflammation, and estradiol levels. The risk of depression was consequently seen as reduced among postmenopausal women engaging in regular consumption of green tea.

A Meta-Analysis published in 2023 in the journal International Journal of Rheumatic Diseases found that Traditional Chinese exercises such as Taichi and Qigong may help alleviate fibromyalgia symptoms, improving pain management, sleep quality, and emotional well-being. Methodology: This meta-analysis utilized multiple databases including PubMed, EMBASE, Cochrane Library, Google Scholar, CNKI, WANFANG DATA, and VIP, to identify relevant studies published up to February 11, 2022, that provided data on the effects of Traditional Chinese Exercise (TCE) on Fibromyalgia Syndrome (FMS). Each study was categorised into either an experimental group (where TCE was applied) or a control group, and risk of bias assessed using the Cochrane Collaboration's tool while the data synthesis and analysis were done using RevMan5.4.1 software. Results: From a total of 12 literature pieces selected, which featured 781 patients, the study found significant improvements in the condition of those in the TCE treatment group. Notably, TCE was found to provide significant relief from pain, enhance quality of life, improve sleep quality, and alleviate symptoms of depression among the FMS patients. This suggests the potential of TCE as a complementary treatment method for FMS.

A Systematic Review published in 2023 in the journal Autoimmunity Reviews found that Intermittent fasting may potentially influence autoimmune diseases like type 1 diabetes and rheumatoid arthritis, by reducing inflammation and supporting cellular repair mechanisms. Extensive research was done through several electronic databases such as PubMed, Scopus, Embase, and Web of Science. Rigorous inclusion criteria were applied to filter the most relevant studies on the effects of intermittent fasting on autoimmune diseases. No reference to further research trials was mentioned in the methodology. The results indicate a potential link between intermittent fasting and the management of certain autoimmune diseases. Autoimmune diseases like type 1 diabetes, rheumatoid arthritis, and systemic lupus erythematosus exhibited improvements owing to the reduction in inflammatory markers, improvement in gut microbiota, and enhanced cellular repair resulting from autophagy induced by intermittent fasting. However, results concerning other autoimmune diseases like multiple sclerosis, systemic lupus erythematosus, thyroid diseases, and psoriasis were inconclusive.

A Experimental Study published in 2023 in the journal Foods found that The fermented jujube seeds extract significantly enhances sleep by binding to the GABA receptors, thus offers a promising natural alternative for sleep disorders treatment. Methodology: An aqueous extract of jujube seeds (ZW) was fermented, following a starch-removing enzymatic degradation process, to increase its γ-aminobutyric acid (GABA) content, resulting in a fermented product (ZW-FM). The sleep-promoting effect of ZW-FM was evaluated using rodent models; specifically, sleep tests were performed on ICR mice with pentobarbital-induced sleep, while the electroencephalography analysis was undertaken in Sprague Dawley rats. Awakening relief effects of ZW-FM were assessed using a caffeine-induced insomnia model. To understand the mechanism, GABA receptor type A (GABA) antagonists were used. Results: The groups given ZW-FM treatment displayed a longer sleep duration, particularly increased δ-wave time during non-rapid eye movement sleep, and reduced sleep latency. Particularly, the model treated with ZW-FM showed an increase in non-rapid-eye-movement sleep and a reduction in the REM sleep duration, brought about by caffeine treatment. The enhanced sleep induction caused by ZW-FM was hindered by GABA receptor antagonists, thereby validating the involvement of a GABAergic mechanism in promoting sleep.

A Systematic Review published in 2023 in the journal Current Sleep Medicine Reports found that There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries. We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).

A Systematic Review published in 2023 in the journal European Journal of Pediatrics found that Honey potentially has superior results than cough medication or placebo in curtailing symptoms and enhancing sleep in children with acute cough. Methodology: This targeted review leveraged multiple databases, such as PubMed, Scopus, CENTRAL, CINAHL, and Web of Science, to extract relevant trials relating to honey's usage in treating acute child cough. By applying a systematic approach, the emphasis was on randomized controlled trials featuring children. To ensure the results' credibility, payment was done for risk-of-bias as well as the quality of the evidence. The studies were not combined owing to the absence of essential information; instead, conclusions provided a range of noticed effects for principal results. Discussion of results: Following rigorous screening of almost four hundred papers, a select ten were incorporated. Significant variability in biases was noticed, with two studies possessing a high risk-of-bias and six inviting some concerns. The evidence, though of low to very low quality, indicated honey's potential superiority over placebo/no treatment and cough medication, both in reducing cough frequency and improving sleep quality.

A Clinical Study published in 2023 in the journal Nutrients found that Consuming two medium-sized green kiwifruits an hour before bed can improve sleep quality and recovery stress balance among elite athletes. The study began with an initial assessment, after which all participants were instructed to consume two medium-sized green kiwifruits an hour before bedtime over a 4-week span. Data was collected through baseline and post-intervention questionnaires, as well as daily sleep diary entries throughout the study duration. There was a notable positive effect of kiwifruit consumption on essential aspects of sleep and recovery in professional athletes. After the intervention period, improvements were observed in sleep quality and recovery stress balances. Additionally, there was an increase in total sleep time, sleep efficiency, and a decrease in the number of times participants woke after falling asleep. The study concludes that kiwifruits positively influence sleep and recovery in high-performing athletes.

A Randomised Controlled Trial published in 2023 in the journal Frontiers in Nutrition found that Consumption of fresh or dried kiwifruit in the evening improves aspects of sleep quality and mood, potentially mediated through changes in serotonin metabolism. A randomized, single-blind crossover study involving 24 men with varying sleep quality levels was conducted. Participants were provided with one of three treatments during their standard evening meal at home: the flesh of two fresh green kiwifruits, dried green kiwifruit powder (with skin and equivalent to the dry matter of two fresh kiwifruits) mixed with water, or a water control. Various factors were evaluated including subjective and objective sleep quality, mood, and urine concentration of several compounds including the serotonin metabolite 5-HIAA, vitamin C, and B-vitamins. Findings indicated that regardless of sleep quality group, dried kiwifruit consumption was associated with an improvement in morning sleepiness, alertness upon waking, and vigor as compared to the control. Both fresh and dried kiwifruit treatments suggested an improvement in self-esteem and overall mood disturbance. Increase in the urinary concentration of serotonin metabolite was observed with both kiwifruit treatments. Amongst poor sleepers, ease of awakening was notably improved after the intake of dried kiwifruit and showed signs of improvement with fresh kiwifruit. For good sleepers, there seemed to be an improvement in getting to sleep with fresh kiwifruit. Poor sleepers were found to have lower quantities of certain B-vitamins compared to good sleepers. Thus, both dried and fresh kiwifruit consumption with a standard evening meal showed a positive impact on sleep quality and mood.

A Experimental Study published in 2023 in the journal Research found that A novel compound in walnuts, defined as 3-hydroxy-4-iminobutyric acid, can enhance sleep duration by disturbing motor activity and adjusting certain neurotransmitters in the brain of mice. The research examined the sedative and hypnotic elements of walnuts, particularly focusing on a newly discovered compound, 3-hydroxy-4-iminobutyric acid. Through careful analysis, the scientists discovered that this compound can disrupt motor activity and increase sleep duration by modulating neurotransmitters in the brain and serum of mice. The team used metabolomics to study the potential molecular mechanisms underpinning these effects, exploring the serum, various brain regions, and the gut microbiota. In the assessment of results, it was found that 3-hydroxy-4-iminobutyric acid can alter the metabolism within the basal ganglia. Of particular interest is the compound’s potential influence on gut microbiota. Accordingly, the research expands our understanding by presenting 3-hydroxy-4-iminobutyric acid as a novel natural product that can promote sleep in mice, offering fresh insights related to the microbiota-gut-brain axis in connection to enhancing sleep.

A Animal Study published in 2022 in the journal Food Research International found that Pu-erh tea and its ingredient theabrownin improve liver, jejunum, and adipose tissue functions in metabolic syndrome mice, modulating circadian rhythm, glycerophospholipid, and linoleic acid metabolism. In this study, varied technological applications such as metagenomics, transcriptomics, and metabolomics were utilized to explore the anti-metabolic syndrome mechanism of Pu-erh tea and theabrownin in mice with metabolic syndrome. These scientific technologies allowed the researchers to understand and explore improvements in the physiological functions of liver, jejunum, and adipose tissues in the metabolic syndrome mice as a result of Pu-erh tea and theabrownin interventions. The investigation also focused on changes to the hepatic transcriptome, revealing that both of these interventions had the capacity to regulate the circadian rhythm pathway. The results showcased that both interventions succeeded in the modulation of glycerophospholipid and linoleic acid metabolism, this was established through a comprehensive analysis of serum and brain metabolome. Further analysis of faecal metagenome demonstrated an increase in the relative abundance of certain bacterium and a decrease in others due to both interventions. However, in comparison to Pu-erh tea, theabrownin exhibited a more pronounced influence as regards upregulating hepatic antioxidants and downregulating hepatic inflammatory factors, although there was only a slight reduction in obesity-linked short-chain fatty acids in faeces of the metabolic syndrome mice. Overall, the experiment provided essential insights into the various ways these two elements function and provide treatment for metabolic syndrome.

A Experimental Study published in 2022 in the journal Nutrients found that The ethanol extract from green kiwifruit peel enhances sleep duration and onset, proving to be a potential natural aid for treating sleep disorders. The study employed the electroencephalogram (EEG) and electromyogram analysis methodologies in mice to investigate the sleep-promoting effects of the kiwifruit peel extract. Each participant mouse was administered with varying doses (250, 500, and 1000 mg/kg) of green kiwifruit peel ethanol extract (GKPEE) and their sleep duration, latency and onset were consistently observed and recorded. For comparison purposes, results were weighed against similar analyses conducted using diazepam, a traditional sedative-hypnotic drug. In terms of results, the findings indicated that acute administration of GKPEE significantly increased non-rapid eye movement sleep and decreased sleep latency, in a dose-dependent relationship. Moreover, the effects did not alter delta activity, differing significantly from diazepam outcomes. Notably, these effects prevailed even with sub-chronic administration over 15 days, with the EEG power density not revealing any noteworthy differences - an indicator of the absence of a tolerance phenomenon. Additionally, these results suggest an alternative usage of kiwifruit by-products from the food industry, providing possible environmental benefits.

A Randomised Controlled Trial published in 2022 in the journal Frontiers in Nutrition found that Fasting followed by a plant-based diet and a standard diet both positively affected rheumatoid arthritis disease activity and cardiovascular risk factors, without discernible differences. In this research, 53 rheumatoid arthritis patients were divided into two equal groups. One group underwent a 7-day fast and thereafter followed an 11-week plant-based diet. The second group adhered to a 12-week standard diet based on the dietary recommendations of the German society for nutrition. The main metric of comparison between the two groups was the change from baseline to 12 weeks on the Health Assessment Questionnaire Disability Index. The research showed that the fasting group noted an early improvement by day 7 and remained stable over 12 weeks. Meanwhile, the standard diet group showed slower but positive enhancements at 6 and 12 weeks. Furthermore, both dietary methods contributed to an improvement in disease activity scores of all the patients by week 12. Also, an advancement in cardiovascular risk factors, notably weight loss, was more prominent in the fasting group than the standard diet group.

A Experimental Study published in 2022 in the journal Food Chemistry found that Pu-erh tea, through the increase of Cinnabarinic acid, can improve obesity induced by circadian rhythm disorders by enhancing fat metabolism and altering gut microbes. In this study, a CRD-induced obesity model in mice was developed and Pu-erh tea was used as an intervention. The effect of Pu-erh tea on obesity was observed and determined to come from its production of Cinnabarinic acid (CA). CA was found to promote adipose tissue lipolysis and heat generation response, increasing the sensitivity of fat cells to hormones and neurotransmitters. This was accomplished by targeting the expression of specific receptor proteins in adipose tissue. These processes improved mitochondrial activity in the fat cells and expedited metabolic processes in the adipose tissue, thereby speeding up glucose and fat metabolism. In the final stage of the study, CA was found to make changes in the gut microbiota and short-chain fatty acids which further helped to improve the lipid accumulation mediated by CRD. The researchers concluded that the increase in CA, caused by drinking Pu-erh tea and reaching the fat tissue through blood circulation, could be a crucial mechanism to reduce obesity induced by circadian rhythm disorders.

A Randomised Controlled Trial published in 2022 in the journal Menopause found that A diet low in fat, vegan, and inclusive of daily cooked soybeans significantly reduces the frequency and severity of hot flashes in postmenopausal women. The methodology used involved the selection of 84 postmenopausal women who reported at least two moderate-to-severe hot flashes. These women were randomly divided into two cohorts, one prescribed the dietary intervention of a low-fat, vegan diet coupled with daily servings of cooked soybeans and a control group which did not alter their diet. Over a 12-week period, a mobile application was used to track hot flashes in terms of frequency and severity. Further, the participants’ vasomotor, psychosocial, physical, and sexual symptoms were assessed using the Menopause-Specific Quality of Life questionnaire. In some participants, the presence of urinary equol, a compound formed in the gut after consuming soy, was measured following the intake of the specified amount of soybeans for 3 days. In discussing the results, a remarkable decrease was noted in the frequency and severity of hot flashes experienced by the group assigned the dietary intervention versus those in the control group. In addition, after 12 weeks, half of the participants adhering to the vegan diet and daily soy intake reported complete cessation of moderate-to-severe hot flashes. Furthermore, notable decreases were reported in the intervention group in menopause-specific quality of life domains including vasomotor, physical, and sexual. Neither the season nor the participant's ability to produce equol played a notable role in these improvements.

A Systematic Review published in 2022 in the journal Frontiers in Psychiatry found that Taijiquan significantly improves sleep quality in individuals suffering from insomnia, suggesting that Taijiquan offers a safe and effective intervention for addressing sleep-related issues. Taijiquan (Tai Chi) was found to be beneficial for improving insomnia, especially when compared to no treatment, simple exercise, or health education alone. Subgroup analysis revealed that Taijiquan was equally effective for both Americans and Chinese. However, further research is needed to explore the physiological mechanisms behind Taijiquan's impact on insomnia and to optimize its application in different populations and styles of Taijiquan.

A Systematic Review published in 2022 in the journal Journal of Obstetrics and Gynaecology found that Aromatherapy, specifically lavender, appears to be an effective, affordable, and holistic approach to reducing the length of labour in expectant women. The research executed a systematic review of clinical trial studies regarding the use of aromatherapy in labour augmentation, sourced from diverse databases including Cochrane, Scopus, Web of Science, PubMed, ProQuest, Google scholar, Irandoc, Science direct, Magiran and Sid up until September 2021. 22 articles meeting the inclusion criteria were examined, with the reported experiences of 3234 women who employed a variety of aromatherapies forming the analysis base. In discussing the results, it was observed that certain aromatherapies notably lavender, showed efficacy in decreasing labour time for women. However, the paper emphasized the importance of prudent use of aromatherapy, most probably owing to the varying individual responses and potential for allergic reactions to such holistic interventions.

A Randomised Controlled Trial published in 2022 in the journal Phytomedicine found that Parent-administered pediatric tuina is effective at reducing core symptoms of ADHD in preschool children and improves child appetite and sleep quality. This research involved a two-arm, parallel, open-label, pilot Randomized Controlled Trial, where 64 participants were assigned to two separate groups. Parents in the first group attended an online course teaching them pediatric tuina for ADHD, which they would then apply to their children at home. The second group of parents went through online training about a progressive muscle relaxation exercise and engaged in interactive physical activities with their children at home. Both groups carried out their respective interventions every other day for two month, each session lasting at least 20 minutes. The project measured the rate of recruitment, consent, participant adherence, retention and any adverse events. Upon investigation, both groups demonstrated improvements, with moderate effect size within each group. This was reflected in improvements in core hyperactivity and impulsivity symptoms. Parents also noticed positive changes in their children’s eating habits, sleep quality, and overall parent-child relationship. No serious issues were reported in relation to implementing the parent-administered pediatric tuina or from the interactive physical activity sessions.

A Systematic Review published in 2022 in the journal International Journal of Environmental Research and Public Health found that Dietary strategies, such as caloric restriction and ketogenic diets, can alleviate chronic pain and enhance quality of life. This systematic review selected 16 articles from various databases including PubMed, Web of Sciences, ProQuest, and Scopus that were published within the last 6 years. These consisted of randomized clinical trials (RCTs), observational studies, and systematic reviews evaluating the effectiveness of different dietary strategies in the treatment of chronic pain. A range of assessment scales—PEDro, PVI, QUALSYT and the Quality Assessment Tool of Systematic Reviews scale— were utilized to gauge the risk of bias in these studies. The findings indicate an inconclusive consensus on the impact of an intermittent fasting (IF) diet on pain improvement. However, a caloric restriction diet emerged as a potential long-term treatment option for pain. Additionally, time-restricted food and ketogenic diets showed promising results in improving life quality in chronic conditions. Despite some studies indicating opposite results, the majority of the selected articles exhibited good methodological quality on their respective assessment scales.

A Randomised Controlled Trial published in 2022 in the journal Annals of the Rheumatic Diseases found that Fasting followed by a plant-based diet positively impacts disease activity and cardiovascular risk factors in rheumatoid arthritis patients. In the pilot study, patients with rheumatoid arthritis (RA) were split into two groups: one underwent a 7-day fast (consuming no more than 250 calories per day), followed by 11 weeks of a plant-based diet; the other was provided with conventional nutritional counseling according to the recommendations of the German Society for Nutrition for a total of 12 weeks. Disease activity and treatment responses were evaluated at the beginning of the experiment, day 7, week 6, and week 12. The results showed improvements in disease activity in both the fasting and conventional nutritional counseling groups. Noteworthy was the fact that the fasting group started showing improvements by day 7 as opposed to week 6 in the conventional group. Additionally, cardiovascular risk factors, such as weight and total cholesterol levels, showed more marked improvement in the fasting group compared to the conventional group. These improvements were found to be independent of any antibody status, intervention delivery method, or previous eating habits.

A Randomised Controlled Trial published in 2022 in the journal NSNZ 2021 found that Consuming New Zealand green kiwifruit improves sleep quality, mood, and increases the concentration of serotonin metabolites. A total of 24 men, ranging in age and with varying sleep quality were selected for the study, in a single-blind crossover design, which was randomized. Participants were provided three treatments on separate occasions, each differing by 6-8 days: consumption of two fresh kiwifruits, ingesting green kiwifruit powder mixed with water equivalent to two fresh kiwifruits, or a simple water control. Poor sleepers noted that they woke up more easily after consuming dried kiwifruit, with a similar but less pronounced trend observed when they consumed fresh kiwifruit. Conversely, good sleepers showed a trend towards better sleep initiation with fresh kiwifruit, but not with the dried kiwifruit. Independent of the participants' sleep quality, both fresh and dried kiwifruit largely improved mood and self-esteem. Consumption of dried kiwifruit significantly elevated morning alertness, post-wakening behaviour, and vigour. Both forms of kiwifruit ingestion led to higher urinary concentrations of the serotonin metabolite known as 5-HIAA.

A Experimental Study published in 2022 in the journal Journal of Agricultural and Food Chemistry found that Pu-erh tea may prevent circadian rhythm disorders by promoting tryptophan metabolism and signaling interactions in the gut-liver-brain axis. Healthy mice were administered water or 0.25% Pu-erh tea over a period of seven weeks, and then subjected to a disruption of their light/dark cycle for forty days. The assessment of effects was based on changes in neurotransmitter secretion and gene oscillations, intestinal inflammation, and the balance of intestinal microbes and metabolites. Results indicated that Pu-erh tea had beneficial impacts in regulating neurotransmitter secretion and clock gene oscillations, especially indole and 5-hydroxytryptamine pathways, a key process involving the gut-liver-brain axis. Moreover, the tea's metabolites improved release of brain hormones, thus enhancing hepatic glycolipid metabolism and lowering intestinal oxidative stress. Further observed beneficial effects included promotion of liver lipid metabolism and reduction of intestinal inflammation, via the enterohepatic circulation.

A Randomised Controlled Trial published in 2022 in the journal Natural Product Communications found that Walnut oligopeptide improves cognitive performance and sleep quality among teenagers and elderly people. In this randomized double-blind placebo-controlled clinical trial, 36 individuals (comprised of teenagers and elderly people) were divided into groups and given either a placebo or walnut oligopeptide (WO) at low or high dosages. The division was random and the dosage groups were composed of 6 individuals from each population group (teenagers and elderly). The administration of either substance was over a period of 90 days. The results showed notable improvements in subjects who were administered WO. Test scores on the Wechsler Adult Intelligence Scale (WAIS) showed a significant increase, indicating an improvement in cognitive ability. In addition, there was a decrease in the scores on the global Pittsburgh Sleep Quality Index (PSQI), suggesting an improvement in the quality of sleep among the subjects. Furthermore, average scores in Chinese, Mathematics, and English were significantly improved from the baseline scores among the teenagers in the WO administered group. Thus, these findings support the potential use of WO in nutritional intervention to boost memory, cognitive ability, and sleep quality in teenagers and elderly people.

A Review Article published in 2022 in the journal Scandinavian Journal of Medicine & Science in Sports found that Cherry juice, when consumed several days before exercise, hastens muscle function recovery post-exercise, making it a valuable 'precovery' intervention. The review sourced data from fifteen studies that involved differing procedures for tart cherry juice intake in relation to exercise, and their impacts on muscle function, inflammation, and soreness after working out. Various forms of cherry products were investigated such as concentrated juice, juice from fresh-frozen cherries, tart cherry concentrate gel, and tart cherry powder. While the specific dosages varied depending on the type of cherry product, the timing of the dosing regimen emerged as a vital factor. Studies consistently reveal faster muscle function recovery post-exercise if the juice is ingested for numerous days preceding the exercise. The impact on soreness, inflammation, and the effectiveness of starting the regimen on the day of, or post-exercise remain mixed and unclear. Notably, tart cherry powder failed to boost any recovery metric in the after-workout days. The findings advocate for using the term "precovery" for interventions that begin prior to the exercise to assist in recovery post-exercise. Among a variety of athletic activities, cherry juice demonstrates its merit as an effective precovery beverage.

A Systematic Review published in 2022 in the journal Medicine found that High prevalence of insomnia, anxiety, and depression among perimenopausal women, emphasizing the importance of exploring acupuncture as a potential green therapy for effectively addressing these interconnected issues. This passage discusses the prevalence of insomnia among perimenopausal women, its association with anxiety and depression, and the potential of acupuncture as a green therapy for treating these issues. The passage outlines the objectives and methods of a systematic review aiming to evaluate the efficacy of acupuncture in improving sleep quality and alleviating anxiety and depression in perimenopausal women, highlighting the need for safer alternatives to conventional medications and the significance of such a study.

A Review Article published in 2021 in the journal Frontiers in Medicine found that The ketogenic diet, by reducing carbohydrate intake, shows potential in weight loss, insulin requirement reduction, and mitigation of inflammatory symptoms in patients with inflammatory arthritis. The ketogenic diet operates on the principle of substantially limiting carbohydrate consumption with a daily calorie percentage between 5-10%, facilitating a metabolic switch towards the use of ketone bodies. Studies indicate promise in a variety of applications including weight loss, insulin requirement minimization in diabetes, cancer protocol supplementation, neurological treatment, and control optimization for metabolic and cardiovascular diseases. Although literature on the anti-inflammatory properties of the ketogenic diet on rheumatic diseases is somewhat limited, their beneficial effects on weight loss are evidenced by related biomechanical and biochemical factors. Obesity is recognized to stimulate macrophage activation and generate pro-inflammatory cytokines including TNF-α, IL-1b, and IL-6. Furthermore, scientists believe that the ketogenic diet’s primary clinical effect could be linked to the enhancement of insulin sensitivity. Insulin resistance demonstrates a correlation with increased TNF-α, IL-1α, IL-1β, IL-6, and leptin. Additionally, reduction in body adipose tissue and weight loss contribute to the anti-inflammatory effects and their impact on cardiovascular health. Within the context of rheumatoid arthritis, fasting has been shown to reduce disease symptoms, potentially through the production of a key ketone body, β-hydroxybutyrate, which may also stifle IL-17. This, combined with intermittent fasting, was shown to provide symptomatic improvements in psoriatic arthritis. However, the current literature does not allow for definitive conclusions regarding the effects of a ketogenic diet on ankylosing spondylitis.

A Cohort Study published in 2021 in the journal Clinical Rheumatology found that Intermittent fasting during Ramadan can lead to rapid improvement of rheumatoid arthritis activity, with positive effects lasting up to three months. In this prospective study, 35 patients with rheumatoid arthritis participated in fasting during Ramadan 2019. Their disease activity was assessed at three different time points: six months prior to the beginning of Ramadan, during the month between the seventh day of fasting and seventh day post Ramadan, and approximately 3.4 months after fasting. The disease activity score 28 was used to evaluate the activity of the disease. A significant decrease in all disease activity parameters was observed from the time six months prior to Ramadan to the time during fasting, followed by a gradual increase of clinical and biological outcomes between the end of fasting and the months following. However, the decrease of specific disease indicators that resulted from the Ramadan fast was maintained until the time point 3.4 months after fasting, despite the increasing trend. Thus, the overall improvements from fasting were found to be sustained for at least 3 months after the end of the Ramadan fasting period.

A Randomised Controlled Trial published in 2021 in the journal Complementary Therapies in Medicine found that Lavandula angustifolia essential oil inhalation seemed to enhance overall sleep patterns, quality, and efficiency in postmenopausal women with insomnia. Methodology: 35 postmenopausal women, clinically diagnosed with insomnia, were recruited and divided into two groups - an Aroma Group and a Placebo Group - for a double-blind, randomized controlled trial. Over 29 days, participants in the Placebo Group inhaled sunflower oil, while participants in the Aroma Group inhaled lavender oil. Both groups were given sleep hygiene guidelines before embarking on the trial and received follow-up on a weekly basis. Evaluations were performed both pre- and post-intervention. Discussion of Results: No significant differences were noted between the two groups in terms of sleep quality. However, certain tendencies were observed. Aroma Group participants showed a noteworthy reduction in the time taken to fall asleep, depression levels and postmenopausal symptoms such as hot flashes. Moreover, polysomnography data showed increased sleep efficiency in comparison to initial levels. The improvement in sleep quality over time was observed in both groups, indicating that sleep hygiene instruction and weekly follow-ups played a significant role in influencing sleep patterns and quality.

A Randomised Controlled Trial published in 2020 in the journal BioMedicine found that Consumption of jujube seed had a positive impact on improving the sleep quality of postmenopausal women and could be recommended as a useful herbal medication. The results show that the medicinal jujube seed capsule improved the sleep quality of postmenopausal women. Thus, it could be recommended as a safe plant with fewer complications compared to chemical and hormone drugs for the treatment of sleep disorders. Also, during the period of consuming jujube seed capsule in this study, except for a few cases of gastrointestinal disorders and in similar studies with this herbal medicine, consumers have reported no specific side effects. Therefore, considering that about one-third of adults in the world suffer from sleep disorders, the high prevalence of sleep disorders in postmenopausal women, and the lower cost of treatment by jujube seed capsule compared to other treatments, it is suggested implementing this treatment as a useful method in improving sleep quality in postmenopausal women.

A Meta-Analysis published in 2020 in the journal Nutrition found that Intermittent fasting and energy-restricted diets may decrease inflammatory markers, especially in overweight and obese individuals, but have no impact on the levels of certain proteins involved in inflammation. The research involved the systematic search of online medical databases such as Web of Sciences, PubMed, SCOPUS, and Google Scholar until June 2019. The aim was to evaluate the effects of Intermittent fasting (IF) and energy-restricted diets (ERDs) on plasma concentrations of inflammatory biomarker. The study included randomised control trials and the effect sizes were evaluated using a weighted mean difference from the random-effects model. Eighteen eligible trials were included in this meta-analysis. The results showed a significant reduction in C-reactive protein concentrations, an inflammatory marker, with IF regimens and ERDs, and this reduction was even more profound in overweight and obese individuals. The treatment also showed better results with a longer duration of intervention of eight weeks or more. However, neither dietary model decreased the concentrations of tumor necrosis factor-α or interleukin-6, which are proteins involved in the inflammation process.

A Randomised Controlled Trial published in 2020 in the journal Journal of Clinical Sleep Medicine found that The use of standardized saffron extract appears to show significant improvement in sleep quality in healthy adults with self-reported sleep issues. The study employed a 28-day, double-blind, randomized controlled trial to evaluate the effects of a standardized saffron extract on sleep quality in adults with self-reported sleep issues. Total of 63 healthy adults between the ages of 18 and 70 were recruited and randomly assigned to receive either the saffron extract, taken twice daily at a dose of 14mg, or a placebo. From a pool of 55 participants, it was found that those who consumed saffron showed noteworthy enhancements in sleep quality. The improvements were measured by an Insomnia Severity Index, a Restorative Sleep Questionnaire, and a Pittsburgh Sleep Diary. Notably, the intake of saffron was well tolerated and did not result in any reported adverse effects.

A Systematic Review published in 2020 in the journal Ethiopian Journal of Health Sciences found that Aromatherapy, specifically with lavender essential oil, can effectively alleviate maternal anxiety and labor pain. The methodology involved a systematic review of five databases - PubMed, SCOPUS, Web of Science, Google Scholar and Scientific Information Database - for studies on the use of aromatherapy for pain and anxiety management during labor. Search keywords included variations of aromatherapy, essential oil, aroma, pain, anxiety, labor, and delivery. The quality, bias, and reliability of the identified studies were assessed using the Cochrane Collaboration's 'Risk of bias' protocol. 33 studies met the inclusion criteria, with various methods of aromatherapy application utilized, such as inhalation, massage, footbaths, birthing pools, acupressure, and compresses. The most commonly used essential oil was lavender, used individually or mixed with other essential oils. These studies, predominantly conducted in Iran, formed the basis for our analysis and provided evidence to assess the positive impact of aromatherapy on labor pain and anxiety.

A Cohort Study published in 2020 in the journal Clinical Rheumatology found that Ramadan fasting can induce rapid improvement in rheumatoid arthritis and spondyloarthritis activity without significantly affecting medication compliance or tolerance. In the methodology, this study was a prospective, monocentric one that included patients with either rheumatoid arthritis or spondyloarthritis who partook in Ramadan fasting in 2019. The disease activity and management of chronic medications were assessed and compared in two visits - one six months before Ramadan fasting began and a second one after at least seven days of fasting. In the results, the study found that both rheumatoid arthritis and spondyloarthritis activity, as measured by Disease Activity Scores, decreased after patients fasted during Ramadan. In contrast, compliance with chronic medications and tolerance did not significantly change. These findings suggest fasting can be a potentially effective approach to improving disease activity in patients with rheumatoid diseases. Moreover, these findings provide reassurance to patients who may have fears about medication intake during Ramadan, which could improve adherence to treatment.

A Randomised Controlled Trial published in 2020 in the journal European Journal of Integrative Medicine found that Intranasal application of essential oils such as lavender and fennel (Pinetonina™) significantly lowers cortisol levels and improves sleep quality. The study included 45 participants divided into three groups: one group received a saline nasal spray (Group 1 CTRL), the second group received a 30% concentration of Pinetonina™ in a buffered vehicle as an intranasal spray (Group 2 P30), and the third group received a 50% concentration of the same (Group 3 P50). The sprays were used once daily before bedtime for three months. The study measured salivary cortisol levels both at the beginning and end of the trial and assessed subjects' quality of sleep, anxiety levels, perceived stress, and overall quality of life using self-reported questionnaires. The study found that the groups using the 30% and 50% Pinetonina™ solutions saw significant reductions in their cortisol levels after the three-month period. The subjects in the 50% Pinetonina™ group also reported a notable improvement in their quality of sleep. However, there were no significant differences among the groups' perceived stress levels and their overall quality of life. Nevertheless, the study concluded that nightly intranasal use of Pinetonina™ could effectively lower cortisol levels and enhance sleep quality.

A Randomised Controlled Trial published in 2020 in the journal Nutrition Research and Practice found that Sleep quality in adults with disturbed sleep improved significantly after an 8-week course of naturally-derived sleep-inducing juice made from lettuce, orange, pineapple and cherry. This randomized, crossover study involved 25 adults (15 female, 10 male), all of whom reported difficulties in initiating or maintaining nighttime sleep. During the intervention, known as the feeding sessions (FS), the participants were given a sleep-inducing juice made of natural ingredients, being provided 250ml twice a day for 8 weeks. Their sleep quality and other related parameters were tracked with wearable actigraphs over seven consecutive days. The Pittsburgh sleep quality index (PSQI) scores were assessed before and after this juice intervention. The subjects' heart rate variability (HRV), both at rest and during sleep, was also closely monitored. After the participants had undergone the 8-week juice intervention (FS), the PSQI scores decreased substantially, a change which directly correlated with a significant decrease in fatigue severity scale and visual analogue scale levels. Notably, heart rate variability indices indicative of vagal activity were significantly improved during the FS. The sleep efficiency and the total sleep time of the subjects increased significantly; at the same time, sleep latency and other disruptive factors like total counts, sleep fragmentation index, and movement index decreased significantly. There weren’t any significant differences observed during the non-feeding sessions (N-FS). Overall, the study results showed that the targeted intake of the sleep-inducing juice improved not only the sleep quality, but also led to an enhanced cardiac vagal tone during sleep.

A Meta-Analysis published in 2019 in the journal Women and Birth found that Aromatherapy significantly reduces labor pain and duration without impacting emergency caesarean section, membrane rupture, and the onset of spontaneous labor. Researchers undertook a meta-analysis of randomized controlled trials for determining the efficacy of aromatherapy in mitigating labor pain and reducing its duration. Various academic and scientific databases such as PubMed, EMBASE, Cochrane Central Register of Controlled Trials, Google Scholar, and Clinicaltrials.gov were employed to find relevant trials. A total of 17 trials involving low-risk laboring women were identified and included in the meta-analysis. Observations from the meta-analysis revealed that aromatherapy effectively alleviated labor pain during the transition phase and reduced the periods of active phase and third stage labor. Additionally, a trend of decreasing duration was noticed during the second stage. Notably, aromatherapy did not have any marked effects on emergency caesarean sections, membrane ruptures, or the initiation of spontaneous labor, indicating its general safety for expectant mothers. However, the diversity of outcomes across different trials was noted.

A Review Article published in 2019 in the journal Nutrients found that Honey, comprising mainly carbohydrates, particularly fructose and glucose, demonstrates potential performance benefits and immunological advantages when consumed around exercise, suggesting a role in exercise nutrition. This review assessed nine articles, extracted from 273 results of online database searches (PubMed, MEDLINE, SPORTDiscus), focusing on the effects of honey consumption combined with exercise in humans. Methodological variations existed across studies regarding exercise stimulus, population, and nutritional interventions. Studies reported biochemical variables, with four examining honey's impact on exercise performance and five on perceptual responses. Acute supplementation around a single exercise session showed comparable responses to other carbohydrate sources, with potential performance benefits observed relative to carbohydrate-free comparators. Prolonged honey consumption may mitigate exercise-induced immunological perturbations and enhance markers of bone formation. The synthesis of diverse studies underscores honey's potential in exercise nutrition. Acute supplementation exhibited similarities in performance, perceptual, and immunological responses to other carbohydrates, with some advantages over carbohydrate-free comparators. Prolonged honey consumption showed promise in mitigating exercise-induced immunological disturbances and enhancing markers of bone formation. However, the review highlights the need for more well-controlled research to fully understand honey's role in a food-first approach to exercise nutrition.

A Systematic Review published in 2019 in the journal Journal of Nursing Research found that Aromatherapy enhances physio-psychological well-being in postpartum women. This systematic review encompassed 15 studies conducted in Iran, England, and the United States, involving 2,131 postpartum participants. The research focused on evaluating aromatherapy's effects on various aspects of postpartum health. Aromatherapy interventions, primarily utilizing lavender and citrus aurantium essential oils, demonstrated positive outcomes. These included relief from nipple fissure pain, improved episiotomy recovery, reduced pain and nausea after cesarean section delivery, and enhanced sleep quality. Additionally, aromatherapy showed potential in positively influencing psychological health, particularly in reducing anxiety. Lavender oil emerged as the most impactful essential oil. While promising, further comprehensive studies are needed to establish aromatherapy as a validated therapy for postpartum women.

A Meta-Analysis published in 2019 in the journal Phytotherapy Research found that Chamomile has demonstrative positive effects on generalized anxiety disorders and sleep quality, but exhibits minimal impact on state anxiety and insomnia. The methodology of this study involved rigorous systematic review and meta-analysis across multiple databases, including PubMed, Science Direct, Cochrane Central, and Scopus. The aim was to determine the efficacy and safety of chamomile for managing state anxiety, generalized anxiety disorders, sleep quality and insomnia in humans. Relevant randomized control trials were retrieved, yielding a total of 12 trials used for this study. Statistical analyses were performed with the meta package of R statistical software version 3.4.3 and RevMan version 5.3. The results indicated that chamomile had a significant positive effect on generalized anxiety disorders (GAD) and improved sleep quality. Improvements in GAD were observed after 2 and 4 weeks of chamomile treatment. However, no significant effects were noted in the treatment of state anxiety or insomnia. Mild adverse events were reported in three trials. In conclusion, chamomile was determined to be effective and safe for treating GAD and improving sleep quality, but showed less impact on state anxiety and insomnia.

A Systematic Review published in 2018 in the journal Journal of Clinical Medicine found that Aromatherapy (via inhalation, massage, or oral use) appears to be more effective than a placebo for pain reduction in primary dysmenorrhea. The methodology of the study involved a comprehensive search for relevant data in eleven international databases, including some dedicated to Korean medical literature, until August 2018, with no restrictions on the language of publication. The focus was directed on randomized controlled trials holding aromatherapy as a potential treatment for pain reduction in primary dysmenorrhea, a common condition characterized by menstrual pain. Data mining and the evaluation of potential biases were handled by two independent reviewers. The results indicated a consistent trend across trials: aromatherapy, whether applied through inhalation, massage, or oral intake, tended to have a positive effect on pain reduction when compared to a placebo control. It was also observed that the efficacy remained noticeable across different modes of implementation (inhalation, massage, or oral), suggesting that the therapeutic potential of essential oils was not necessarily restricted to one specific form of application. It is important to state that individual results varied; nevertheless, the general direction of the results remained consistent.

A Experimental Study published in 2018 in the journal Nutrients found that Danggui Buxue Tang (DBT) supplement helps reduce running times and control exercise-induced hepcidin levels, boosting iron levels and speeding up iron balance during recovery. The study consisted of 36 recreationally active males who were arbitrarily assigned to receive either DBT or a placebo for 11 days, in groups following their aerobic capacities. On the eighth day, they were subjected to a 13-km run at maximum effort. Blood and urine samples were collected and analysed both before the treatment (Pre-Tre), immediately after the run (Post-Ex), and 24 hours as well as 72 hours after the run. The findings showed that those supplemented with DBT significantly reduced their running times by 14.0% (12.3 minutes) in comparison to the placebo group. A notable difference was observed in serum hepcidin and iron levels. The DBT supplement suppressed the hepcidin levels after the run and 24 hours into recovery, leading to a significant increase in iron levels both immediately after the run and 72 hours post run. Despite this, DBT showed no significant anti-inflammatory or preventative effects against haemolysis.

A Randomised Controlled Trial published in 2018 in the journal American Journal of Therapeutics found that Cherry juice increases sleep time and efficiency in older adults with insomnia, potentially due to its inhibition of a process that degrades tryptophan and stimulates inflammation. The study followed a placebo-controlled balanced crossover design, with subjects older than 50 years old with insomnia being randomized to either placebo or cherry juice consumption twice daily for two weeks, with a two-week washout period in between. Sleep was evaluated using polysomnography and five validated questionnaires, while serum measurements were conducted for several bio-indicators. In vitro studies were also performed to determine the ability of cherry juice components to inhibit a specific physiological process. The study found that sleep time increased by 84 minutes per polysomnography evaluations and sleep efficiency increased per the Pittsburgh Sleep Quality Index. Serum measurements revealed decreased levels of certain bio-indicators suggesting reduced inflammation. In vitro studies also found that components present in cherry juice inhibited a specific process that degrades the amino acid tryptophan, potentially leading to these improved sleep outcomes. Other questionnaires, however, showed no significant differences in results.

A Randomised Controlled Trial published in 2018 in the journal Nursing and Midwifery Studies found that Inhalation aromatherapy with Boswellia Carterii essential oil can significantly reduce labor pain intensity in nulliparous women. In this randomized controlled trial, 126 nulliparous women were split into two groups — an aromatherapy group and a placebo group. A piece of gauze was soaked with Boswellia Carterii essential oil diluted in normal saline for the aromatherapy group and was attached to the collar of each woman in this group. This intervention was repeated at 30-minute intervals up to a cervical dilation of 10 centimeters. The placebo group intervention mirrored those of the aromatherapy group but used only normal saline on the gauze. The intensity of labor pain was assessed before the intervention and at certain cervical dilation stages using a numeric pain rating scale. The results revealed that the aromatherapy group experienced significantly less labor pain compared to the placebo group at all tracked stages of cervical dilation. It was found that Boswellia Carterii essential oil can indeed mitigate labor pain when used in inhalation aromatherapy. No significant differences were observed concerning the 1 and 5 minute Apgar scores across both groups.

A Randomised Controlled Trial published in 2017 in the journal Complementary Therapies in Medicine found that Chamomile extract significantly improved sleep quality among the elderly, suggesting its potential as a safe sleep-promotion tool for this population. In a single-blind randomized controlled trial, sixty elderly individuals from a daycare nursing home in Karaj, Iran, were randomly assigned into a control group or a treatment group. Those in the treatment group received 200mg chamomile extract capsules, administered twice daily for 28 consecutive days, while the placebo group received 200mg capsules of wheat flour in the same manner. Sleep quality was evaluated using the Pittsburgh Sleep Quality Index at four different time points: immediately before the experimental period, two weeks into the study, right after completing the 28-day cycle, and two weeks post-intervention. Results showed no significant difference between the control and treatment groups in their baseline sleep quality, with both presenting poor scores. However, following the 28-day intervention, the treatment group, who received chamomile extract, demonstrated notably better sleep quality than the placebo group, with the exception of the habitual sleep efficiency component of the Sleep Quality Index. These findings suggest that chamomile extract can be employed as a safe and effective means to enhance the sleep quality of elderly people.

A Clinical Study published in 2017 in the journal Mindfulness found that iRest Yoga Nidra combined with acupuncture significantly improves psychological health in veterans compared to using acupuncture alone. The study employed iRest Yoga Nidra, a mindfulness approach that promotes relaxation and focused attention, along with acupuncture. Initially developed for military use, iRest was combined with acupuncture in this exploratory study to determine its effectiveness. Specifically, this was tested on veterans with a view to improving their psychological health. Throughout the study, the participants were exposed to principles such as non-judgment and observation of opposing feelings and emotions, along with the inclusion of these principles into their everyday life. The analysis of results showed that the combined therapy using iRest and acupuncture had a marked effect on psychological health. There were significant improvements in areas such as depression, psychological symptom severity, depression or tension as a result of pain, and the emotional interference with activities of daily life. Conversely, the group that had only undergone acupuncture treatment showed no significant benefits in these areas. Also significant was that the comfort shown by the treatment group was a moderate to high degree in contrast to the low comfort experienced by the group receiving only acupuncture. The overall treatment condition demonstrated considerable changes, with veterans reporting substantive decreases in the levels of mild, moderate, and severe depression. Additionally, it was indicated that the benefits of the combined treatment did not differ across factors such as age, gender, or race.

A Randomised Controlled Trial published in 2017 in the journal Sleep and Biological Rhythms found that Kiwifruit consumption before bedtime significantly improves sleep quality and daytime function in individuals with chronic insomnia in comparison to pear consumption. In the methodology of this study, participants with chronic insomnia symptoms were randomly assigned to consume either 130g of kiwi or pear an hour prior to bedtime daily for a period of 4 weeks. This followed a baseline assessment period of one week. Various outcome measures such as sleep diaries, actigraphy, and several questionnaires were used to evaluate the effects of this dietary change. The results showed a distinct improvement in sleep quality and daytime functionality in participants who consumed kiwi, as reported in the sleep diaries. However, the objective measures such as actigraphy and certain questionnaires did not show any significant changes. Hence, the research indicates that kiwi might have properties that enhance sleep, especially in people dealing with chronic insomnia.

A Clinical Study published in 2016 in the journal Journal of the International Society of Sports Nutrition found that Powdered tart cherry supplementation surrounding endurance exercise can decrease muscle damage markers, inflammation, oxidative stress and muscle soreness, while improving performance. In this study, 27 endurance-trained runners were matched based on their race pace, age, body mass, and fat-free mass. The runners were split into two groups in a double-blind manner: a placebo group given capsules containing 480 mg of rice flour and a tart cherries group given CherryPURE® capsules. These were ingested daily for 10 days, including on the day of the half-marathon and up to 48 hours post-race. The results showed that runners given tart cherry supplementation completed their half-marathon faster (by 13%) than those given a placebo. Moreover, the tart cherry group had less muscle damage markers over time, a steady increase in antioxidant activity during recovery, 47% lower inflammatory markers, and a 34% lower pre-run soreness in the medial quadriceps compared to the placebo group. These results demonstrate the beneficial effects of tart cherry supplementation on performance and recovery in aerobically trained individuals.

A Clinical Study published in 2015 in the journal Journal of the International Society of Sports Nutrition found that Taking a powdered tart cherry supplement before and after intense resistance exercise can decrease muscle soreness, recovery strength loss, and signs of muscle damage. In the methodology of this study, 23 healthy, resistance-trained men were chosen and paired based on relative maximal back squat strength, age, body weight, and fat-free mass. They were randomly assigned to ingest capsules containing either a placebo or powdered tart cherries for 10 days, including on the day of exercise as well as 48-hours post-exercise. The subjects performed ten sets of ten repetitions at 70% of a 1-RM back squat exercise. Fasting blood samples were taken along with isokinetic MVCs and quadriceps muscle soreness ratings before the exercise and at various intervals after the exercise. In terms of the results, muscle soreness was found to be lower in the group that consumed the tart cherry supplement over the course of the exercise. Furthermore, this group showed lesser changes in serum levels of creatinine and total protein. However, no significant effects were observed for serum inflammatory or anti-inflammatory markers and no significant changes in free radical production, lipid peroxidation, or antioxidant capacity markers were seen amongst the group that took the tart cherry supplement. The group that took the supplement also showed greater changes in whole blood lymphocyte counts from before the exercise, but their lymphocyte counts returned faster to pre-exercise values compared to the placebo group.

A Randomised Controlled Trial published in 2012 in the journal Journal of Obstetrics and Gynaecology Research found that Blended essential oils, including lavender, sage, and marjoram, show potential in relieving menstrual cramps and reducing pain duration in women with primary dysmenorrhea. For the methodology, the researchers conducted a randomized, double-blind clinical trial involving 48 outpatients suffering from primary dysmenorrhea. These patients’ discomfort was rated above five on a 10-point numeric scale. Participants were divided evenly into two groups: one was treated with a cream blending lavender, clary sage, and marjoram essential oils, while the other received a synthetic fragrance. All participants massaged the cream onto their lower abdomen daily, from the end of one menstrual cycle to the start of the next. In the discussion of results, it was found that the treatment provided relief and decreased pain duration for patients in the essential oils group following a single menstrual cycle. Among the blended oils, four key analgesic components—linalyl acetate, linalool, eucalyptol, and β-caryophyllene—were principally credited for pain reduction, constituting up to 79.29% of the blend. Thus, these findings propose that this mixed formula might be a valid alternative and complementary medicine approach for primary dysmenorrhea.

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