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Good health doesn't have to be complicated. There are plenty of common-sense steps we can all follow to live better, more active, and fuller lives.

Eat right
We hear this so often it almost loses meaning. Eating right should mean adding things to your diet--more veggies, more fruits, more rich-tasting high-fiber breads and grains. However, it doesn't necessarily mean you have to give up chocolate. After all, there's plenty of beneficial flavonoids in those dark chocolate bars, right? You may just not want to eat chocolate at every meal. Instead of swearing off your favorite (but not healthy) meal forever, try just cutting it down to once or twice a month--make it a treat. As you incorporate more healthy, whole foods into your diet, you'll probably find yourself craving them instead of the bad stuff.

Exercise daily
You don't have to run a marathon or lift your neighbor's house. But, you can start parking a little further away at work each day. Begin taking break time walks, especially if the weather is nice. Dust off that bicycle and see if your friends would like to go for a spin. Almost every town has a dedicated group of folks who do some form of fun exercise. Whatever you do, don't overdo it right off the bat, and choose something you really enjoy. After a couple of weeks, your new exercise regimen will become part of your daily routine, as though it had always been that way.

Strength train your brain
Challenge yourself mentally, and not just by trying to keep up at work. Find a class in your off-hours that teaches something you've always been curious about, but has nothing to do with work. Read a book for fun. Start a board game night with your family. Check out those crossword puzzles. Research in recent years shows that learning new skills and interacting with the world keeps our minds younger much longer. You owe it to yourself to turn off the television and fire up some neurons!

Do something for others
Whether you volunteer for a local environmental group, a food pantry, or your church's annual picnic, people generally feel healthier when their focus is outside of themselves.

Prescription drug listings are not all-inclusive; the drugs listed below are common examples.

Top Drug Categories Interactions Anti-anxiety   [Buspar® (buspirone), Ativan®(lorezepam) - see Benzodiazepines] Kava - For reasons similar to benzodiazepines, it is recommended to avoid taking kava with buspirone unless otherwise directed by a licensed health care professional. St. John's Wort, Ginkgo Biloba - Concurrent use of St. John's Wort and buspirone and St. John's Wort and Ginkgo Biloba with buspirone  has resulted in mild serotonin syndrome and should be avoided unless directed by a licensed health care professional. Grapefruit Juice - Concomitant administration of buspirone and grapefruit juice should be avoided as it increased the concentration of buspirone in the blood. Antibiotics (General) Vitamin K - The use of cefmetazole sodium has been associated with hypoprothrombinrmia and treated with Vitamin K supplementation. Antibiotics   (Aminoglycosides, Cephalosporins, Macrolides, Penicillins, Quinolones, Sulfonamides, Tetracyclines) Calcium, Iron, Magnesium, and Zinc - May prevent the absorption of tetracycline, ciproflaxin, and other antibiotics. Antibiotics    Gentamycin and Penicillians Potassium Chloride - Concomitant administration of gentamycin with potassium chloride may lower the absorption of potassium chloride. Antibiotics    Extended spectrum Macrolides [Biaxin®(clarithromycin), Zithromax®(azithromycin), Erythromycin, and Tetracyclines] Antacids - Antacids containing magnesium and aluminum have been shown to interfere with azithromycin absorption. People can avoid this by taking azithromycin two hours before or after any aluminum or magnesium containing products. Studies show the magnesium typically found in supplements affects absorption of azythromycin. Anti-Diabetic   [Glucophage®(metaformin), Actos®, Avandia®(pioglitazone)] DHEA(Dehydroepiandrosterone) - Metaformin has been shown to increase levels of DHEA in blood. Antihistamines    [Claratin®(loratadine), Allegra®(fexofenadine)] St. John's Wort - Concomitant use of St. John's Wort can have an effect on plasma levels of fexofenadine. Fruit Juices - Co-administration of grapefruit, orange, and apple juices decreases the absorption of fexofenadine. Anti-Psychotics   [Zyprexa®(olanzapine), Risperdal®(risperidone)] Vitamin B6 and E - Reported to effectively treat risperidone -related neuroleptic malignant syndrome. Glycine - Glycine in combination with antiphychotic treatment has shown significant effects on the effectiveness of these drugs. While adjunctive glycine treatment has been shown to improve negative symptoms in combination with clozapine, olanzapine, and risperidone. Additional studies have shown it to be ineffective in combination with clozapine. Supplementation with glycine in combination with an antipsychotic should only be done under the supervision of a health care professional. Anti-Seizure     [Tegretol®(carbamazepine), Dilantin®(phenytoin), phenobarbital and Mysoline®(primidone). Depakene®(valproic acid) and Depakote®(divalproex) are also anticonvulsant drugs.] Magnesium, Black Pepper, and Caffeine - Concomitant administration of phenytoin (Dilantin®) or phenobarbital with magnesium oxide may lower magnesium oxide's absorption. Concomitant administration of Dilantin® and black pepper and/or long pepper may cause the phenytoin to be absorbed more rapidly and eliminated more slowly. Phenytoin also increases the metabolism and loss of caffeine from the body. Benzodiazepines Kava - Due to the similarity of effects, it is usually recommended to avoid taking Kava with Benzodiazepines unless otherwise directed by a licensed health care professional. St. John's Wort - Concomitant administration of St. John's Wort with alprazolam and should be avoided unless otherwise directed by a licensed health care professional. Beta-Blockers Potassium - Concomitant use of certain Beta-Blockers may increase potassium levels. Pepper (Piper Nigrum, Piper Longum) - In single dose human study, piperine, a chemical found in black pepper and long pepper, was reported to increase blood levels of propranolol, which could increase the activity and risks of the drug's side effects. Antacids - One study showed a reduction in absorption of Sotalol(Betapace®) when taken concomitantly with an aluminum oxide or magnesium hydroxide antacid. This interaction can be avoided by taking the medication two hours apart. Magnesium - Magnesium has been effectively used to treat heart arrythmias that have resulted from administration of Sotalol(Betapace®). Calcium Channel Blockers Calcium - High level calcium supplementation may reverse the blood pressure-lowering actions of some calcium channel blocker drugs. Vitamin D - Vitamin D may interfere with the effectiveness of verapamil. St. John's Wort - A recent study showed that St. John's Wort decreased the bioavailability of R- and S-verapamil. Fruit Juices - Ingestion of grapefruit, grapefruit juice, and grapefruit products has been shown to increase the adverse effects of calcium channel blockers or similar drugs. Diuretics, Potassium-Sparing    [Amiloride, Aldactone®(spironolactone), Dytac®(triamterene)] Magnesium - Magnesium tends to be preserved. HIV Antivirals St. John's Wort - St. John's Wort has been shown to speed up the elimination of indinavir which may result in resistance to the drug. St. John's Wort should not be taken concomitantly with HIV Antivirals. Sho-Saiko-To - This herbal medicine has been shown to enhance the antiviral activity of lamivudine. Carnitine- Depletion of Carnitine levels may be responsible for muscle and nerve damage in patients on Antiviral therapies. Canitine supplementation is recommended. Antioxidants- A small study showed a positive effect of antioxidant supplementation on hyperlactatemia (elevated levels of lactate in the systemic circulation) in patients on long-term Antiviral therapy. N-Aceylt Cysteine- Studies have shown supplementation a NAC during Antiviral therapy may reduce AZT toxicity. Vitamins E and C- Supplementation with Vitamin E has shown to improve  the efficacy of AZT and  supplementation with Vitamins E and C may reduce AZT-related cellular damage.  NSAIDs (non-steroidal anti-inflammatory drugs) Copper - Copper may enhance the anti-inflammatory effects of NSAIDs. Indomethacin may cause sodium and water retention. Non-Narcotic Pain Relievers   [Imitrex®(sumitriptan), Ultram®(tramadol)] St. John's Wort - Potential interactions may occur. Concomitant administration is not advised unless prescribed by a health care professional. Oral Contraceptives St. John's Wort - Concomitant use of St. John's Wort and oral contraceptives may reduce the effectiveness of the contraceptives and cause breakthrough bleeding. Serum Iron and Copper - Oral contraceptive use has been associated with an increase in iron and copper levels. Respiratory Corticosteroids Calcium - Calcium absorption was reduced following administration of oral beclomethasone (inhaler), a respiratory steroid similar to Flonase®. Synthetic Thyroid Iron and Soy - Iron supplements and soy products taken at the same time as thyroid hormone replacement may interfere with absorption. Thyroid hormone absorption is increased when taken on an empty stomach. Thyroid hormones should be taken an hour before eating, at the same time every day.

For support of overall health in any individual, the appropriate comprehensive age- and gender-specific multiple formula, flax oil, and multiple antioxidant formula are recommended. However, for a specific potential deficiency, individuals may add single ingredient supplements to assure repletion. It is important to consider the quality and bioavailability of vitamin and mineral supplements used for these purposes.

Is there any lactose in Alluna Sleep?
No, Alluna Sleep contains no lactose or lactose-containing ingredients.*

Are there any contraindications to using Alluna Sleep with prescription medications?
Alluna Sleep should be used carefully with medications which have a sedative effect (barbiturates, sedatives, anti-depressants, other sleep promoting drugs and/or other herbal sedatives). As with any dietary supplement, if you are taking any prescription drugs and/or any other over-the-counter product, please check with your doctor or pharmacist first before using Alluna Sleep. Your doctoror pharmacist is the best person to advise you based on your medical history and present state of health.*

How quickly will I notice the effects of Alluna Sleep?
Some individuals will experience improvements in sleep quality after taking the first dose of Alluna Sleep. However, benefits are more commonly seen after several days of use, with more consistent results after two weeks. If you do not experience improvement after using Alluna Sleep for a full month, we recommend you consult your doctor.*

Is Alluna Sleep habit forming?
No. The ingredients in Alluna Sleep have no known addictive effects.*

Can I take Alluna Sleep if I wake in the middle of the night?
Alluna Sleep is natural and its effects work best over time. The combination promotes relaxation and that calm state should help you to naturally drift off to sleep. We recommend that you have eight hours to devote to sleep after taking Alluna Sleep.*

1. Miller LG. Herbal medicinals: Selected clinical considerations focusing on known or potential drug-herb interactions. Arch Intern Med. 1998;158:2200-2211. Abstract.
2. Spinella M, Eaton LA. Hypomania induced by herbal and pha,aceutical psychotropic  medicines following mild traumatic brain injury. Brain Inj. 2002 Apr; 16(4):359-67. (see reference SSRIs)
3. Dannawi M. Possible serotonin syndrom after combination of buspirone and St. John's Wort J Psychopharmacol. 2002 Dec; 16(4):401. No abstract available.
4. Lilja JJ, Kivisto KT, Backman JT, et al. Grapefruit juice substantially increases plasma concentrations of buspirone. Clin Pharmacol Ther. 1998 Dec; 64(6):655-60.

1. Breen GA. Hypoprothrombinemia associated with cefmetazole Ann Pharmacother. 1997 Feb 31 (2) :180-4.
2. Pelton R. LaValle JB. Drugs and Their Effects on Nutrition. In: The Nutritional Cost of Perscription Drugs. 2nd Edition Englewood, CO: Morton Publishing Company; 2004, 34-35.
3. Horowitz S. Combining supplements and perscription drugs. Altern Complete Ther. 2000.pp.306.
4. Brinker F. Vitamin/mineral/drug interactions. In:Herb Contraindications and Drug Interactions. 3rd ed. Dandy, Ore: Eclectic Medical Publications; 2001.pp.306
5. Foulds G, Hilligoss DM, Henery EB, Gerber N. The effects of an antacid or cimetidine on the serum concentrations of azithromycin. J Clin Pharmacol. 1991; 31:164-167. Abstract.
6. Flockhart DA, Desta Z, Mahal SK. Selection of drugs to treat gastro-oesophageal reflux diease: the role of drug interactions. Clin Pharmakinet. 2000 Oct;39 (4):295-309.

1. Nestler JE, Beer NA, Jakubowicz DJ, et al. Effects of a reduction in circulating insulin by metformin on serum dehdtorpiandrosterone sulfate in nondiabetic men J Clin Endocrinol Metab. 1994 Mar;78(3):549-54.
2. Crave JC, Fimbel S, Lejeune H, et al. Effects of diet and metformin administration on sex hormone-binding globulin, androgens, and insulin in hirsute and obese women. J Clin Endocrinol Metab. 1995 Jul; 80(7):2057-62. 

AntiHistamines

1. Izzo AA. Drug interactions with St. John's Wort (Hypericum perforatum): a review of the clinical evidence. Int J Clin Pharmacol Ther. 2004 Mar; 42(3):139-48.
2. Wang Z, Hamman MA, Huang SM, et al. Effect of St. John's Wort on the pharmacokinetics of fexofenadine. Clin Pharmacol Ther. 20002 Jun; 71(6):414-20.
3. Dresser GK, Bailey DG. The effects of fruit juices on drug disposition: a new model for drug interactions. Eur J Clin Invest. 2003 Nov; 33 Suppl 2:10-6.

Anti-Psychotics

1. Dursun SM, Oluboka OJ, Devarajan S, Kutcher SP. High-dose vitamin E plus Vitamin B6 treatment of risperidone-related neuroleptic malignant malignant syndrome. J Psychopharmacol. 1998; 12(2):220-1.
2. Javitt DC, Silipo G, Cienfuegos A, Shelley AM, et al. Adjunctive high-dose glycine in the treatment of schizophrenia. Int J Neuropsychopharmacol. 2001 Dec; 4(4):385-91.
3. Heresco-Levy U, Ermilov M, Lichtenberg P, Bar G, Javitt DC. High-dose glycine added to olanzapine and risperidone for the treatment of schizophrenia. Biol Psychiatry. 2004 Jan 15;55(2):165-71.
4. Potkin SG, Jin Y, Bunney BG, Costa J, Gulasekaram B. Effect of clozapine and adjunctive high-dose glycine in treatment-resistant schizophrenia. Am J Psychiatry. 1999 Jan; 156(1):145-7.

Anti-Seizure

1.  Brinker F, Vitamin/mineral/drug interactions In: Herb Contraindications and Drug Interactions. 3rd ed. Dandy, Ore: Eclectic Medical Publications; 2001.pp. 305.
2. Herbs Ibid. pp 27-42.

Benzodiazepines

1. Miller LG. Herbal medicinals: Selected clinical considerations focusing on known or potential drug-herb interactions. Arch Intern Med. 1998;158:2200-2211. Abstract. 
2. Stevinson C, Huntley A, Ernst E. Systemic review of the safety of kava extract in the treatment of anxiety. Drug Saf 2002;25 (4) :251-61.
3. Markowitz JS, Donovan JL, DeVane CL, et al. Effect of St John's wort on drug metabolism by induction of cytochrome P450 3A enzyme. JAMA. 2003 Sep 17; 290(11):1500-4.

Beta-blockers

1. Gehr TW, Sica DA. Pharmacotherapy in congestive heart failure: Hyperkalemia in congestive heart failure. Congest Heart Fail. 2001 Mar-Apr; 7(2):97-100.
2. Rosa RM, Silva P, Young JB, et al. Adrenergic modulation of extrarenal potassium disposal. N Engl J Med. 1980 Feb 21; 302(8):431-4.
3. Bano G, Raina RK, Zutshi U, et al. Effect of piperine on bioavailability and pharmacokinetics of propranolol and theophylline in healthy volunteers. Eur J Clin Pharmacol. 1991; 41(6):615-7.
4. Laer S, Neumann J, Scholz H. Interaction between sotalol and an antacid preparation. Br J Clin Pharmacol. 1997 Mar; 43(3):269-72.
5. Sasse M, Paul T, Bergmann P, et al. Sotalol associated torsades de pointes tachycardia in a 15-month-old child: successful therapy with magnesium aspartate. Pacing Clin Electrophysiol. 1998 May; 21(5):1164-6.
6. Forlani S, Moscarelli M, Scafuri A, et al. Combination therapy for prevention of atrial fibrillation after coronary artery bypass surgery: a randomized trial of sotalol and magnesium. Card Electrophysiol Rev. 2003 Jun; 7(2):168-71.

Calcium Channel Blockers

1. Haft JI, Habbab MA. Treatment of atrial arrhythmias. Effectiveness of verapamil when preceded by calcium infusion. Arch Intern Med. 1986;146:1085-89. Abstract.
2. Weiss AT, Lewis BS, Halon DA, et al. The use of calcium with verapamil in the management of supraventricular tachyarrhythmias. Int J Cardiol. 1983;4:275-80. Abstract.
3. Threlkeld DS, ed. Diuretics and Cardiovasculars, Calcium Channel Blocking Agents.In Facts and Comparisons Drug Information St. Louis, MO; Facts and Comparisons, Nov 1992, 150-150b.
4. Tannergren C, Engman H, Knutson L, et al. St John's wort decreases the bioavailability of R- and S-verapamil through induction of the first-pass metabolism. Clin Pharmacol Ther. 2004 Apr; 75(4):298-309.
5. Bailey DG, Dresser GK, Kreeft JH, et al. Grapefruit-felodipine interaction: effect of unprocessed fruit and probable active ingredients. Clin Pharmacol Ther. 2000 Nov;68(5):468-77.
6. Baily DG, Arnold MD, Strong HA, Munoz C, Spence JD, et al. Effect of grapefruit juice and maringin on nisoldipine pharmacokinetics. Cli Pharmacol Ther.1993;54:589-94. Abstract

Diuretics, Potassium-Sparing

1. Devane J, Ryan MP. The effects of amiloride and triameterene on urinary magnesium excretion in conscious saline-loaded rats. Br J Pharmacol 1981;72:285-89

HIV Antivirals 

1. Henderson L, Yue QY, Bergquist C, et al. St John's wort (Hypericum perforatum): drug interactions and clinical outcomes. Br J Clin Pharmacol. 2002 Oct;54(4):349-56. Review.
2. James JS. St. John's wort warning: do not combine with protease inhibitors, NNRTIs. AIDS Treat News. 2000 Feb 18 ;( No 337):3-5.
3. Piras G, Makino M, Baba M. Sho-saiko-to, a traditional Kampo medicine, enhances the anti-HIV-1 activity of lamivudine (3TC) in vitro. Microbiol Immunol. 1997; 41(10):835-9. 
4. Moretti S, Famularo G, Marcellini S, et al. L-carnitine reduces lymphocyte apoptosis and oxidant stress in HIV-1-infected subjects treated with zidovudine and didanosine. Antioxid Redox Signal. 2002 Jun;4(3):391-403.
5. Lopez O, Bonnefont-Rousselot D, Edeas M, et al. Could antioxidant supplementation reduce antiretroviral therapy-induced chronic stable hyperlactatemia? Biomed Pharmacother. 2003 May-Jun; 57(3-4):113-6.
6. Patrick L. Nutrients and HIV: part three - N-acetylcysteine, alpha-lipoic acid, L-glutamine, and L-carnitine. Altern Med Rev. 2000 Aug;5(4):290-305. Review.
7. Gogu SR, Agrawal KC. The protective role of zinc and N-acetylcysteine in modulating zidovudine induced hematopoietic toxicity. Life Sci. 1996; 59(16):1323-9.
8. Gogu SR, Beckman BS, Rangan SR, Agrawal KC. Increased therapeutic efficacy of zidovudine in combination with vitamin E. Biochem Biophys Res Commun. 1989 Nov 30;165(1):401-7
9. Wang Y, Watson RR. Is vitamin E supplementation a useful agent in AIDS therapy? Prog Food Nutr Sci. 1993 Oct-Dec;17(4):351-75. Review. 
10. de la Asuncion JG, del Olmo ML, Sastre J, et al. AZT treatment induces molecular and ultrastructural oxidative damage to muscle mitochondria. Prevention by antioxidant vitamins. J Clin Invest. 1998 Jul 1; 102(1):4-9.

NSAIDs (non-steroidal anti-inflammatory drugs)

1. Sorenson JRJ. Copper chelates as possible active forms of the antiartritic agents. J Medicinal Chem 1976;19:135-48.
2. Somova L, Zaharieva S, Ivanova M. Humoral factors involved in the regulation of sodium-fluid balance in normal man. II. Effects of indomethacin on sodium concentration, renal prostaglandins, vasopressin and renin-angiotensin-aldosterone system. Acta Physiol Pharmacol Bulg 1984;10:29-33.

Non-Narcotic Pain Relievers 

1. Brinker F, Vitamin/mineral/drug interactions In: Herb Contraindications and Drug Interactions. 3rd ed. Dandy, Ore: Eclectic Medical Publications; 2001.pp. 183

Oral Contraceptives 

1. Newhouse IJ, Clement DB, Lai C. Effects of iron supplementation and discontinuation on serum copper, zinc, calcium, and magnesium levels in women. Med Sci Sports Exerc. 1993 May; 25(5):562-71.
2. Milman N, Rosdahl N, Lyhne N, et al. Iron status in Danish women aged 35-65 years. Relation to menstruation and method of contraception. Acta Obstet Gynecol Scand. 1993 Nov; 72(8):601-5.
3. Frassinelli-Gunderson EP, Margen S, Brown JR. Iron stores in users of oral contraceptive agents. Am J Clin Nutr. 1985 Apr; 41(4):703-12.

Respiratory Corticosteroids

1. Smith BJ, Phillips PJ, Pannall PR, et al. Effect of orally administered beclomethasone dipropionate on calcium absorption from the gut in normal subjects. Thorax. 1993 Sep; 48(9):890-3.

Synthetic Thyroid

1. Beard JL, Borel M, Peterson FJ. Changes in iron status during weight loss with very low-energy diets. Am J Clin Nutr. 1997;66:104-110. Abstract.
2. Beard JL, Borel MJ, Derr J. Impaired thermoregulation and thyroid function in iron deficiency anemia. Am J Clin Nutr 1990;52:813-819. Abstract.
3. Campbell NR, Hasinoff BB. Iron supplements: A comon cause of drug interactions. Brit J Clin Pharmacol. 1991;31:251-255. Abstract.
4. Jabbar MA, Larrea J, Shaw RA. Abnormal thyroid function tests in infants with congenital hypothyroidism: The influence of soy-based formulas. J Am Coll Nutr 1997;16:280-282. Abstract.
5. Threlkeld DS, ed. Hormones, Thyroid Hormones. In: Facts and Comparisons Drug Information. St. Louis, MO: Facts and Comparisons; 1991:131-133c.