Red Wine – Healthy or Health Hype?

Red Wine – Healthy or Health Hype?

by | Aug 28, 2018 | Self-care, Women over 40

Red Wine – Is it really good for you, or just health hype?

If you’ve heard that red wine is one of the healthiest of all alcoholic beverages, it’s for good reason.

Thanks to the antioxidants found in the skins of grapes from which it’s made, red wine has been widely publicized as being “healthful”. The kind of antioxidants found in red wine, like RESVERATROL, have powerful anti-inflammatory properties.

Inflammation and oxidation are considered the root causes of most disease, so consuming antioxidant-rich foods is a key component in disease prevention.

Moderate consumption of red wine has been linked to improved heart health, along with other health benefits, like decreasing the risk of:

  • Alzheimer’s disease
  • diabetes
  • certain cancers
  • depression

 

Some of the buzz around red wine’s health benefits comes from its prominent role in the well-studied Mediterranean diet.

The Mediterranean diet includes lots of fruit, vegetables, fish, olive oil, and red wine, and is believed to contribute to a long lifespan and low incidences of heart disease and cancer among Mediterranean populations.

The health benefits of red wine are also thought to contribute to low rates of heart disease among the French, despite this population traditionally eating a diet high in saturated fat (think cheese, cream, and buttery croissants!).

How exactly does red wine improve heart health?

But, does a glass of red wine a day really keep the doctor away? Maybe.

Studies have linked regular consumption of red wine with the following positive outcomes:

  • increased HDL cholesterol (the good, protective kind)
  • lowered LDL cholesterol (the bad, inflammatory kind)
  • lowered triglycerides (fat or lipids found in the blood)
  • improved blood pressure
  • more stable blood sugar levels

 

High blood pressure, elevated blood sugar, and undesirable cholesterol and triglyceride levels are all contributing factors in the development of more serious heart disease, like heart attacks and stroke.

Is red wine an essential part of a healthy diet?

The short answer is no.

If you aren’t a fan of wine or choose not to consume alcoholic beverages, there’s no reason to start drinking red wine for the sake of your health!

Plenty of other diet and lifestyle factors, like eating lots of fruits and vegetables, getting regular physical activity, not smoking, and managing stress can provide the same health benefits.

If you enjoy drinking wine, you should choose red varieties over white for the added antioxidants and health benefits. While white wine does contain some antioxidants from grapes, red wine contains much higher amounts.

Like any other alcoholic beverage, it’s also important to remember to limit wine consumption. The health benefits of red wine only apply when it is enjoyed in moderation. Surprise!

When consumed in excess, any alcoholic beverage can negatively impact your health, contributing to alcohol dependence, organ damage, and increased risk of several cancers.

A good rule of thumb for alcohol intake is to limit consumption to one (1) drink per day for women and one to two (1-2) drinks per day for men. The serving size for one standard glass of red wine is 4 oz.

Since the size of wine glasses can vary, use a liquid measuring cup to familiarise yourself with what a 4 oz pour of wine looks like. Then, stick to that serving size!

 

Recipe:

Skinny Sangria Spritzer

Makes 6 servings

Ingredients:

 1 bottle dry red wine (use your favourite but consider seeking out an organic variety = no sulphites or other congenors/additives)

1 ½ cups seltzer (you can use a fruit flavoured variety, if desired – but no sugar added)

2 cups assorted fresh fruit, such as sliced strawberries, blackberries, orange slices, chopped apples, pears, or plums (have fun mix and matching your favourites!)

ice cubes

 

How to prepare:

  1. Place prepared fruit in bottom of a large pitcher and lightly muddle with a wooden spoon.
  2. Pour wine and seltzer into pitcher and stir to combine.
  3. Add 1 cup of ice to pitcher and stir to chill.
  4. To serve, pour Skinny Sangria over ice-filled glasses. Be sure each glass gets a spoonful of fruit!

 

 

Oil of the Week – On Guard

The oils in this blend have been studied for their strong abilities to kill harmful bacteria, mold and viruses. As one of doTERRA’s best-selling blends, On Guard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energising and uplifting.

Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

 

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Your Thyroid: Food, Help & Testing

Your Thyroid: Food, Help & Testing

by | Jul 29, 2018 | Hormones, Self-care, Weight Gain, Weight Loss, Women over 40

Your Thyroid: Foods, Nutrients to Help, & Testing!

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate the metabolism of ALL cells. This is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

The thyroid gland is not isolated from the body – it is one of the master glands and works synergistically with other organs and elements in the blood. For true symptom improvement, it’s important to address the foundational elements that are required to survive: good quality food, good digestion and assimilation of nutrients, good sleep, movement/exercise, address, and manage stress.

It’s estimated that at least 3.7% of US adults have an underactive thyroid; I’m one of those!!

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight, and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test.

 

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body….in this case, it’s the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) and you can be at risk for an iodine deficiency.

It is important to know your thyroid function tests. Tests that I recommended to clients are: TSH, free T3, free T4 & TPO antibodies. This is not meant to be an all-inclusive list of laboratory tests used to diagnose or treat a condition, but it can help give you and your practitioner an idea of the health of your thyroid.

 

Foods and nutrients for your thyroid

Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Selenium-rich foods are Brazil nuts, mushrooms, meat, and fish. Discuss supplementing with your practitioner.

Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

 

Conclusion

If you have concerns about your thyroid, then ask to be tested. That, along with testing for celiac disease, can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Testing is an important piece of the puzzle and helps you to get a clearer understating of how your body is functioning. It’s also a great way to become your own health detective.

I have recently partnered with a company called Your Lab Work.

Your Lab Work is a company owned by Dr. Alan Hopkins and his wife, Amy Beth. The beauty of this company is that it allows you direct access to the lab test you want at an affordable price. Why purchase labs here? Well, the truth is that routine testing frequently misses a significant percentage of low thyroid cases, and as a result, patients are often told their labs are normal.  Insurance often won’t cover these advanced lab tests.  Once they are done, you will know where to narrow in on your issue(s).

In addition to full thyroid tests, they offer baseline testing in the areas of: nutrition & toxic metal testing, inflammation, hormones & adrenal function, & weight loss & metabolism. You can get the labs on your terms and at affordable prices.

Be your own health detective and learn what lifestyle changes can help you to thrive.

If you’d like to be tested, you can order labs here.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an affiliate with Your Lab Work, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

How to Beat Negative Self-Talk and Limiting Beliefs

How to Beat Negative Self-Talk and Limiting Beliefs

by | Jul 17, 2018 | Self-care

A little self-criticism is a normal shared human mental pattern and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.

However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.

Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.

If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.

What are limiting beliefs?

Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.

Your negative nelly narrative usually goes something like this:

I won’t ever be [this]…

I can’t do [that]…

I don’t have [this]…

I don’t deserve to be/have [this]…

And, one really common one that comes up for many people…

I am not good enough.

Let’s change up the narrative you may have been having with yourself for a very long time!

Overcoming negative self-talk and releasing limiting beliefs

Your limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.

The good news is that it’s totally possible to permanently change a long-held belief — even the ones that are lifelong.

You only perceive what you believe, so your beliefs shape the very world you live in.  

But, when your limiting beliefs come into question, your whole world can experience a shift for the better.

Here are a few ideas to help you silence your inner critic for good!

When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counsellor or therapist.

In addition to that, there are several things you can do on your own, in your own time and space…

→ The first step to releasing limiting beliefs is to shift your thinking into AWARENESS

Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.

However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.

→ Possible thinking, not just positive thinking

Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.

When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.

With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!

Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!

→ If you wouldn’t say it to your friend, don’t say it to yourself

Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.

Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?

→ Adopting empowering beliefs such as:

“It is not my job to please everyone else.”

“Just be me. There will never be anyone else like me.” 

To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:

Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.

→ Take some time and space that’s all yours

Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.

Just remember – you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.

There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.

Oil of the Week – Lavender

Studies show that Lavender, often called the “Swiss army knife” of essential oils, relieves anxiety more than any other oil. It’s also associated with reducing mental stress and inducing a state of relaxation and regeneration.

One of my absolute favourite oils is Lavender. I diffuse it every night. It really helps quiet my mind and relax me.

Lavender is a universal oil that has traditionally been known to balance the body and work wherever there is a need. Some things it can help are: anxiety, cold sores, insect bites, migraines, mental clarity, skin conditions, etc.

You can also use a drop or two of Lavender as a perfume or cologne.

Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with dōTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

What You Need To Know If You Love Grapefruit

What You Need To Know If You Love Grapefruit

by | Jul 3, 2018 | Diets, Self-care

If You Take Medications, You Need to Know About Grapefruit.

 

 Grapefruit is good for you!

It’s a vitamin C-rich citrus fruit that’s low in sugar and contains vitamin A, potassium, and fibre. It has a low glycemic index and does not spike your blood sugar when you eat it. The pink and red varieties also contain lycopene.

It’s definitely a nutritious health-promoting food.

It even had a whole weight-loss diet created around it – the “grapefruit diet!” Research has proven that grapefruit doesn’t have any magical weight loss properties, so don’t eat it just to lose weight.

But…there is something you need to know about grapefruit if you take medications.

 

Grapefruit-Medication Interaction

Grapefruit enhances the effects of many medications – over 85 at last count; this is sometimes called the “grapefruit effect.” Taking grapefruit (or its juice) along with certain medications – even a day apart – can increase the risk of side effects.

For example, when taken with certain blood pressure lowering medications it lowers blood pressure too much. This causes lightheadedness and other symptoms.

Another example is when taken with certain birth control pills, women have a higher risk of blood clots.

Grapefruit affects the metabolism of some of the following categories of medications:

  • Blood pressure
  • Birth control
  • Chemotherapy
  • Anti-infection
  • Cholesterol-lowering
  • Immunosuppressive and anti-rejection
  • Urinary tract agents
  • Some over-the-counter cough medication

When the medication is taken within 24-72 hours of consuming grapefruit or its juice (yes, up to three days later!), there can be an interaction and potential side effect. In fact, for half of the medications affected, the grapefruit effect can be serious. Serious effects include heart and muscle issues and kidney toxicity, just to name a few.

How does this even happen, and why is grapefruit special?

How does grapefruit interact with medications?

Grapefruit (as well as Seville oranges, limes, and pomelos) contain a compound called “furanocoumarin.” It’s this compound that inhibits (stops) an enzyme in our gut (enzyme CYP 3A4) from working properly.

When working properly, this enzyme breaks down and metabolises many compounds we ingest, including dozens of medications.

When the enzyme is inhibited, like when we’ve consumed grapefruit, this slows down the enzyme. This leads to slowing down of the rate these medications are metabolised and eliminated from the body.

If you slow down metabolism and elimination, this leads to higher than normal levels of medications in the blood – up to 137% higher! This “enhances” their effect and can cause those side effects.

If you need to replace grapefruit or its juice in your diet, try another fruit or vegetable. Or, talk with your doctor about swapping for another medication that’s not affected by grapefruit.

Conclusion

Since one glass of grapefruit juice can affect the enzyme’s function for over 24-hours, it’s advisable to stop eating the grapefruit or drinking its juice altogether while you’re taking certain medications.

If you love eating grapefruit or drinking its juice and are taking medications, definitely speak with your doctor or pharmacist to see if this affects you. Many medications are not metabolised by this enzyme, and even if they are, this grapefruit effect may not pose a serious risk for all of those medications.

So, now that you know grapefruit’s little secret go find out if you’re affected.

Do you know someone who loves grapefruit or its juice, and is taking medications that have the grapefruit effect? Share this post to let them know that they should double-check with their doctor or pharmacist before eating grapefruit.

Recipe (Tangy Citrusy): Non-Grapefruit Juice

Serves 2

Ingredients:

  • 2 cups pineapple peeled & chopped
  • 1 cup cucumber, washed & chopped
  • 1 lemon peeled

Instructions:

Juice pineapple, cucumber and lemon.

Serve over ice & enjoy!

Tip: Top with fresh mint leaves.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

What to Eat if You Get Constipated

What to Eat if You Get Constipated

by | Jun 17, 2018 | Cleansing, Self-care

Constipation is the opposite of diarrhea – it’s when stool tends to stick around longer than necessary. Often, it’s drier, lumpier, and harder than normal, and may be difficult to pass.

Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS).

About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months.

Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there can be a structural problem with the gut. Many times, the cause is unknown.

Whether you know why or not, there are some things you can do if you get constipated.

 

1 – Eat more fibre

You’ve probably heard to eat more prunes (and figs and dates) if you get constipated.

Why is that?

It comes down to fibre.

Dietary fibre is a type of plant-based carbohydrate that we can’t digest and absorb. Unlike cows, humans don’t have the digestive enzymes to break it down. And that’s a good thing!

Even though we can’t digest it ourselves, fibre is very important for our gut health for two reasons.

First, fibre helps to push things through our system (and out the other end).

Second, fibre is an important food for feeding the friendly microbes in our gut.

There are two kinds of fibre: soluble and insoluble.

Soluble fibre dissolves in water to make a gel-like consistency. It can soften and bulk up the stool; this is the kind of fibre that you want to focus on for helping with constipation. Soluble fibre is found in legumes (beans, peas, lentils), fruit (apples, bananas, berries, citrus, pears, etc.), vegetables (broccoli, carrots, spinach, etc.), and grains like oats.

Psyllium is a soluble non-fermenting fibre from corn husks. It’s been shown to help soften stools and produce a laxative effect.

Insoluble fibre, on the other hand, holds onto water and can help to push things through the gut and get things moving. It’s the kind found in the skins and seeds of fruits and vegetables like asparagus, broccoli, celery, zucchini, as well as the skins of apples, pears, and potatoes.

It’s recommended that adults consume between 20-35 grams of fibre per day.

If you are going to increase your fibre intake, make sure to do it gradually. Radically changing your diet can make things worse!

And, it’s also very important to combine increased fibre intake with my next point to drink more fluids.

NOTE: There is conflicting evidence on how fibre affects constipation. In some cases, less insoluble fibre may be better, especially if you have certain digestive issues. So, make sure you’re monitoring how your diet affects your gut health and act accordingly. And don’t be afraid to see your healthcare provider when necessary.

 

2 – Drink more fluids

Since constipated stools are hard and dry, drinking more fluids can help keep everything hydrated and moist. This is especially true when trying to maintain a healthy gut every day, rather than when trying to deal with the problem of constipation after it has started.

And it doesn’t only have to be water – watery foods like soups, and some fruits and vegetables can also contribute to your fluid intake.

Always ensure you’re well hydrated and drinking according to thirst; this is recommended for gut health as well as overall health.

 

3 – Probiotics

Probiotics are beneficial microbes that come in fermented foods and supplements. They have a number of effects on gut health and constipation. They affect gut transit time (how fast food goes through us), increase the number of bowel movements per week, and help to soften stools to make them easier to pass.

Probiotic foods (and drinks) include fermented vegetables (like sauerkraut and kimchi), miso, kefir, and kombucha.

More research is needed when it comes to recommending a specific probiotic supplement or strain. If you’re going to take supplements, make sure to read the label to ensure that it’s safe for you. And take it as directed.

 

4 – Lifestyle

Some studies show a gut benefit from regular exercise.

Ideally, aim to move for at least 30 minutes most days.

In terms of stress, when we’re stressed, it often affects our digestive system. The connection between our gut and our brain is so strong, researchers have coined the term “gut-brain axis.”

By better managing stress, we can help to reduce emotional and physical issues (like gut issues) that may result from stress. Try things like meditation, deep breathing, and exercise.

And last but not least – make sure to go when you need to go! Don’t hold it in because that can make things worse.

 

Conclusion

Optimal digestion is so important for overall health. Constipation is a common problem.

Increasing our fibre and water intake and boosting our friendly gut microbes are key things we can do to help things move along.

And don’t forget how lifestyle habits can affect our physical health! Exercise, stress management, and going to the bathroom regularly can also help us maintain great gut health.

Have you found that fibre, water, or probiotics affect your gut health? What about exercise, stress, and regular bathroom trips? I’d love to know in the comments below!

 

Recipe (high soluble fibre): Steel Cut Oats with Pears

Serves 4

Ingredients:

  • 1 cup steel cut oats, gluten-free
  • dash salt
  • 2 cups water
  • 2 cups almond milk, unsweetened
  • 2 medium pears sliced
  • 4 tsp maple syrup
  • 4 dashes cinnamon
  • 1/2 cup walnuts chopped

 

Instructions:

Toast oats by placing them in a large saucepan over medium-high heat for 2-4 minutes. Make sure to stir them frequently to prevent burning.

Add salt, water, and almond milk to the saucepan of toasted oats.

Bring to a boil and reduce heat to medium. Cook, stirring occasionally, for about 20-30 minutes, or until desired tenderness is reached.

Divide into four bowls and top with pears, walnuts, maple syrup, and cinnamon.

Serve & enjoy!

 

Tip: If you want to roast your pears first, place them in a baking dish at 375F for about 10 minutes while you’re cooking the oats.

 

Thanks for reading and keep well,

Tara

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Move Sleep Up Your Priority List and Reduce the Effects of Sleep Deprivation

Move Sleep Up Your Priority List and Reduce the Effects of Sleep Deprivation

by | Jun 6, 2018 | Self-care

Today I’m featuring a guest post from Samantha (Sam) Kent. She is a researcher for SleepHelp.org. Her favourite writing topic is how getting enough sleep can improve your life. Currently residing in Boise, Idaho, she sleeps in a California King bed, often with a cat on her face.  

 

In a high-stress world where the pressure to succeed continues to grow, more and more people have a hard time getting enough sleep. The average adult needs seven to eight full hours of sleep for the body to be completely rested and restored. But 35 percent of adults in the United States report getting far less. Anytime you get less than seven hours, you’re in a state of sleep deprivation and open the doors to potential problems.

 

The Effects of Sleep Deprivation

While many people may consider sleeping a luxury, it’s a biological necessity. Without it, the mind and body suffer and alter how they work. Neurons in the brain slow down and send messages at increasingly slower speeds, affecting decision-making skills, reasoning abilities, and reaction times. For many people, that means a reduction in their productivity both at work and at home.

 

During sleep deprivation, it becomes harder to manage emotional responses and stress. The amygdala, the emotional center of the brain, becomes more sensitive to negative stimuli. At the same time, the prefrontal cortex, the region of the brain responsible for applying higher reasoning, decreases its activity. Consequently, when you’re sleep deprived, your stress levels increase because you’re more likely to have negative emotional responses.

 

Appetite and metabolism control also suffer when you haven’t gotten enough sleep. Your body releases more of the hunger hormone ghrelin and less of the satiety hormone leptin. At the same time, the reward center of your brain craves and receives more rewards than usual from high-fat sugary foods. Thus, you become more susceptible to overeating and gaining weight the longer you are sleep deprived.

 

Chronic sleep deprivation contributes to and causes many illnesses and conditions such as diabetes, heart disease, high blood pressure, and obesity.

 

How to Get More Sleep

You can help yourself get the rest you need by developing good sleep hygiene. Sleep hygiene includes all the habits and behaviors in your life that contribute to the quantity and quality of your sleep.

 

  • Create the Right Environment: The conditions in your bedroom have an impact on the quality of your sleep. Your bed should support your sleep preferences, so check mattress reviews to make sure you’re sleeping on the right one. Keep your bedroom cool, dark, and quiet to encourage relaxation and remove distractions.
  • Keep a Consistent Bed and Wake-Up Time: Your body controls your sleep-wake cycle with regular 24-hour biological and physiological clocks called circadian rhythms. A consistent bed and wake up time help your body acclimate to your schedule and automatically release sleep hormones. Try to keep the same sleep-wake schedule on weekdays and weekends.
  • Establish a Bedtime Routine: The body loves a good routine. A bedtime routine not only helps your brain know when to release sleep hormones but also gives you a chance to release tension and stress from your day. Any activity that leaves you calm and relaxed can be included such as reading a book, taking a warm bath, or spending a few minutes meditating.
  • Increase Your Exposure to Natural Light: Natural light heavily influences your circadian rhythms. Increasing your exposure to sunlight helps establish and strengthen your sleep-wake cycle.
  • Exercise Regularly: Exercise keeps your body fit and healthy, but it also makes you ready to sleep at night. However, avoid vigorous activity within four hours of bed so that the release of adrenaline and rise in body temperature don’t interfere with your sleep cycle.
  • Turn Off Your Screens: The bright blue light from cell phones, laptops, and iPads can suppress the release of sleep hormones. Shutting them off at least two to three hours before bed can help you fall asleep faster.

 

Many thanks to Samantha (Sam) for allowing me to share her article.

 

In conclusion, sleep is a necessity, yet most of us sacrifice this one item we need most of all to have a balanced life. Lack of sleep affects just about everything in your body and mind and has a tremendous impact on our health.
Take the time to relax and regenerate. To rest and repair.

 

Another tip is to practice guided relaxation and learn to turn off the sympathetic nervous system.

 

To discover your chronotype and the healing powers of circadian rhythms take a peek at The Power of When by Dr. Breus.

 

Wishing you a very good night’s sleep!

 

Thanks for reading and keep well,

Tara

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