Optimizing Physical Health for Better Sleep
Are you tired of hearing about the importance of sleep for your overall health? It’s true that a good night’s rest is vital, but have you ever considered that your daytime activities and habits play a crucial role in ensuring you get the quality sleep you need? Here’s how you can optimize your physical health to enjoy better sleep. Set Your Internal Clock: Wake Up Consistently One of the key factors in regulating your sleep is maintaining a consistent wake-up time. Your body has its internal clock, known as the circadian rhythm, which influences when you feel awake and when you feel sleepy. By waking up at the same time every day, you help your body synchronize with this natural rhythm. This consistency helps regulate hormone production, making it easier to fall asleep and wake up refreshed. Embrace the Sun: Boost Vitamin D and Sleep Regulation Sunlight exposure isn’t just for a healthy tan. It’s also crucial for your sleep quality. Sunlight helps your body produce vitamin D, a nutrient known to play a significant role in regulating sleep. Exposure to natural light during the day helps reinforce your circadian rhythm and promotes better sleep at night. So, make it a habit to spend some time outdoors and soak up the sun. Move for Better Sleep Quality Regular physical activity isn’t just beneficial for your body’s fitness; it also contributes to better sleep quality. Engaging in regular exercise helps reduce stress, anxiety, and depression, all of which can disrupt sleep patterns. Just be mindful of the timing; avoid strenuous exercise close to bedtime, as it can have the opposite effect and make falling asleep more challenging. Stay Hydrated: Regulate Core Body Temperature Dehydration can lead to discomfort and affect your sleep quality. Proper hydration helps regulate your core body temperature, which is essential for falling and staying asleep. However, try to limit your fluid intake in the hours leading up to bedtime to minimize nighttime awakenings for trips to the bathroom. Eat for Blood Sugar Balance Your diet plays a significant role in how well you sleep. Blood sugar levels that are too high or too low can disrupt your sleep patterns. To maintain balanced blood sugar levels, focus on a diet rich in whole foods, fiber, and healthy fats. Avoid large, heavy meals close to bedtime, and steer clear of excessive caffeine and sugary snacks in the evening. In conclusion, achieving restful nights is not just about what you do before bedtime; it’s about how you treat your body throughout the day. By following these tips to support your physical health, you can optimize your chances of enjoying better sleep. Remember, your sleep quality is a reflection of your overall well-being. Ready to take the next step towards better sleep and overall well-being? Book a discovery call with me today to explore how we can help you achieve your health goals. Sweet dreams and better days ahead!
Supplements for an IBS
One of the most common recommendations for people dealing with gas, bloating, or other irritable bowel issues is to follow a low-FODMAP diet. I agree that dietary changes are powerful for gut health! While we work on sorting out food triggers and dietary changes, we can also support the gut with supplements. None of this should be taken as medical advice, and it’s always best to work with a healthcare professional. These are simply some of the supplements I’ve seen to be most helpful for gut healing. Peppermint Oil Enteric-coated peppermint is one of the most researched supplements for irritable bowel. It contains essential oils that ease muscular spasms and intestinal pain. Iberogast Iberogast is a combination of 9 herbs to support gut health. It was originally popular in Europe but is now available worldwide. Digestive Enzymes Digestive enzymes can be supplemented to help process difficult-to-digest foods and reduce gas and bloating. Probiotics Probiotics are complicated. They can aggravate digestive issues if there is underlying SIBO, and different strains have different effects. Lactobacillus and Bifidobacterium may offer some benefits. Psyllium Fiber Psyllium is a source of soluble fiber that might benefit irritable bowel issues (be forewarned that some fibers can make issues worse!). Psyllium is recommended by the Canadian Association of Gastroenterology. Everyone is different! Just because these supplements worked for somebody else doesn’t guarantee they’ll work for you. We like to test for underlying causes and create a customized plan for each person. Want to work together? Learn about becoming a patient by clicking through our website.
Tips for Mindful Eating
Question for you. What were you doing the last time you ate (or is it right now)? Most people I know eat while driving, watching a show, scrolling through social media, or working at their desks. I want to shake things up here and suggest something radical. What about doing nothing other than EATING while you eat? It’s called mindful eating, and it might help with everything from overeating to indigestion to just everyday stress Here are a few more tips for mindful eating: Don’t skip meals If you sit down to eat feeling absolutely starving, it’s going to be hard to appreciate your food and eat slowly. Bring all your senses Take in everything about your meal—how it looks, smells, tastes, and feels in your mouth. Take small bites Eat slowly and allow yourself time to fully taste the food in your mouth. Appreciate your food Recognize that your food is nourishing you and be grateful for that. Mindfulness is all about holding your awareness at the moment. Are you ready to set down that phone and give mindful eating a try?
How much alcohol is too much?
I know there are a lot of you who don’t want to hear this (and might stop reading now). You enjoy your glass of wine in the evening and even though you kinda think you should give it up in the back of your head, it’s just too good. I see you. But as a health and wellness professional, it’s also my job, to be honest about what I know, what new research is finding, and what really is best for your health So here’s the news: An extremely large study has just found that drinking alcohol is associated with reduced brain volume—even with as little as one drink per day. The study compared questionnaires about alcohol intake with brain MRIs from 36,000 adults in the UK Biobank. By about the age of 50, the study found: Going from zero to one alcohol unit per day (about half a beer) was linked with brain changes equivalent to about 6 months of aging. Going from one to two alcohol units per day (about a pint of beer or a glass of wine) was linked with brain changes equivalent to 2 years of aging. The difference between zero and four alcohol units per day was equivalent to 10 years of aging. So, the effect of drinking more is not linear—it’s exponential. Each additional drink has even more extreme effects than the one before it. Some organizations recommend that women consume no more than one alcoholic beverage per day and men two. But according to this study—even that much will age your brain. Whatever your reasons for drinking, there are so many ways we can support you in breaking the habit. Whether it’s nutrition, supplementation, or other supportive therapies—we are here to help you become your healthiest self. No judgment. Just caring.
How many steps do you need per day?
For the longest time, we’ve been told to walk 10,000 steps per day. Well, apparently that was based on a marketing campaign for a Japanese pedometer with no real science to back that up. Who knew The fun part is that now we actually do have data to answer this question—from 50,000 people spanning 4 continents and published in The Lancet Public Health journal. They found: More steps per day reduced the risk of premature death. For adults over age 60, the benefit leveled off at 6000-8000 steps per day. For adults younger than 60, the benefit leveled off at 8000-10,000 steps per day. Sounds like the 10,000-step goal was a pretty good guess for those Japanese marketers! But we can still get the same benefit for a little bit less than that. Do you track your steps? What’s your goal?
Fun Facts about Kefir
You may have heard that fermented foods are good for gut and immune health. They’re chock full of naturally occurring probiotics to support your microbiome and more! But most people don’t consume too many fermented foods—beyond yogurt. One of my favorites is kefir. Kefir is similar to yogurt because it’s also made from milk, but it’s more of a drink and has a little more punch to the flavor. Here are a few fun facts about kefir: Kefir is made by adding kefir grains (rich in healthy lactic acid-producing bacteria) to milk and allowing it to sit for 24 hours. Nondairy forms of kefir can be made from coconut water, coconut milk, or nut milk. Kefir contains a wider variety of probiotics than yogurt. Kefir is low in lactose (because the lactose is broken down during fermentation). You can buy kefir in the dairy section or easily make it at home! If kefir is new to you, give it a try! Then shoot me a message to let me know what you think. Your microbiome will thank you.
5 Root Causes of IBS
Do you think you should settle for a diagnosis of IBS and just deal with it? I don’t think so. The only thing an IBS diagnosis tells you is that you have digestive issues that haven’t been explained yet. With testing and assessments that most conventionally trained doctors aren’t using, we can dig deep to uncover issues that may be contributing to the symptoms of IBS. Here are 5 common root causes underlying IBS to consider: Small Intestinal Bacterial Overgrowth (SIBO) Statistics are all over the map on this one, but the most recent data showed that about 35% of people diagnosed with IBS test positive for SIBO. That’s more than 1 in 3. Gut Infections Parasites, bacteria, or yeast infections can all disrupt gut health. A Mayo Clinic review found that 1 in 9 people who experience food poisoning go on to develop IBS. Leaky Gut ‘Leaky gut’ (not a real medical term) means there’s a breakdown in the barrier of the intestinal lining. It’s linked with inflammation and gut issues. Food Sensitivities The most common foods to aggravate IBS are those high in fermentable carbohydrates (FODMAPs), but other foods can trigger problems in specific individuals. Stress The gut is undeniably linked to the brain (ever heard of the gut-brain axis?). IBS is commonly linked with anxiety, depression, and high stress. Could more than one of these issues be going on at the same time? Absolutely Do we have natural approaches to address each of these underlying causes specifically and uniquely? Yes Functional medicine excels when it comes to making sense of and improving gut health. Up next I’ll be sharing nutritional strategies to support digestion. If you want to get to the root cause of IBS or gut symptoms, we are accepting new patients!
Belly Breathing for Digestion?
Most people think about belly breathing for relaxation and stress relief. But what about digestion? Belly breathing means contracting the diaphragm to expand the belly and maximize airflow into the lungs. Here’s why it might support digestion: It activates the parasympathetic nervous system—a relaxation response that supports digestive function. It improves the pressure gradient of the lower esophageal sphincter—which relates to reflux and heartburn. It increases the amount the stomach can hold—helpful for those who feel full quickly. Here’s how it’s done: Sit upright, with knees bent and neck and shoulders relaxed. The mouth can be slightly opened, even though breathing in will be through the nose. Place one hand on the chest and one on the abdomen. Breathe in for 4 seconds through the nose. Try to expand the belly without expanding the chest. Breathe out slowly for 6 seconds through the mouth. This can be done with pursed lips like using a straw. Belly breathing is recommended by the American College of Gastroenterology. It can be done before eating, after eating, or any time there is discomfort. Have you tried it before?
Goji Berries for Vision
Do you like quick wins? I always love when I come across a health research article that gives an actual and actionable takeaway that I can put into action right away. The latest? Goji berries support healthy vision and might combat the risk of age-related macular degeneration. That’s pretty awesome because macular degeneration is the most common cause of vision loss in older adults. It affects the central field of vision and can affect the ability to read or recognize faces This was a small study (only 27 participants), but the results were pretty empowering. • Those who ate a handful of dried goji berries 5 times a week for 90 days increased the density of lutein and zeaxanthin in their eyes. • Those who took a commercial vision supplement instead of eating the berries did not see the same improvement. Lutein and zeaxanthin are antioxidants concentrated in the retina that filter out harmful blue light and protect the eyes during aging. This study does not prove that goji berries actually prevent macular degeneration, but it does show that they boost the retinal pigments that are protective against it. Goji berries are a popular ingredient in Chinese soups and herbal teas, but they can also be eaten like raisins as a snack. If you can’t find them at the regular grocery, check a Chinese market and stock up!
Spotlight on Glutamine
Glutamine (also called l-glutamine) is an amino acid that our bodies can make and that is present in many foods. So, why might some people benefit from consuming additional glutamine as a supplement? Let’s look at 3 health benefits of glutamine: Immune Health Glutamine is a critical source of fuel for immune cells. That’s why after an injury, illness, or surgery, the demand for glutamine increases. If enough glutamine isn’t consumed, the body will break down protein stores (like muscle) to release more. Gut Health Glutamine is also a critical fuel source for intestinal cells. It supports the barrier function of the intestines (keeping toxins and large molecules from passing into circulation). That means it’s protective against leaky gut and can be healing to the intestinal lining. Detoxification Glutamine is one of the 3 amino acids that combine together to create glutathione—a master antioxidant important for detoxification. That means if glutamine is depleted, detoxification will slow down. Glutamine is most often supplemented in powder form because it’s hard to get enough by taking small capsules. Supplementing about 3 grams per day is common. Every person is unique. Some people have a higher demand for specific nutrients because of their lifestyle, stress, or medical conditions. I am not a fan of filling your cupboard with unnecessary supplements, but the right ones? Those can be transformational. If you’d like a personalized and individualized plan for supplementation and optimal health, we are accepting new patients!
