5 Habits to Avoid for Better Sleep
From maintaining high energy levels to promoting mental clarity, the importance of quality sleep cannot be overstated. Sleep is the backbone of our overall well-being and is crucial for weight management. However, many unknowingly indulge in certain habits that sabotage our good night’s sleep. Do you do any of these 5 things that could be secretly ruining your sleep? Alcohol While alcohol may initially seem like a sleep aid, it ends up disrupting the natural sleep cycle. Alcohol’s calming effects on the nervous system gradually wear off as the night proceeds, often causing disruptions in your slumber. To improve sleep quality, it is essential to limit your alcohol consumption, particularly close to bedtime. Sugar The rollercoaster of blood sugar fluctuations caused by consuming sweets and refined carbohydrates can significantly disrupt sleep. Instead of sweets, opt for nighttime snack options that are friendlier to your sleep, such as nuts, berries, and whole grains. Late-day Caffeine It takes a significant amount of time for caffeine to metabolize in our body. Consuming caffeine late in the day can interfere with falling asleep due to its stimulatory effect. To enhance your sleep, consider reducing your caffeine intake in the afternoon and evening. Lack of Movement and Exercise Physical activity is key in regulating hormones, maintaining a healthy internal clock, and promoting quality sleep. Even light movement, like a short walk or gentle yoga, can have beneficial impacts. Incorporate movement and exercise into your daily routine for better sleep. Nighttime Screens The blue light emitted by electronic devices such as smartphones and laptops can suppress the production of melatonin—a hormone that regulates sleep. To improve your sleep, consider using blue light filters on your devices or, better still, implementing a technology-free bedtime routine. Sleep is more than just a restorative function; it’s a cornerstone for optimal health. Book a discovery call to begin your journey towards a more vital and healthier you.
Power of Chamomile Tea
Do racing thoughts keep you up at night, making a good night’s sleep an elusive dream? If so, you’re not alone. Sleep can be elusive for many, often due to an overactive mind and persistent worries. This post is crafted precisely for those seeking tranquility in the depths of the night. Our minds respond to both physical and mental inputs, making bedtime rituals a crucial tool in the quest for quality sleep. Among various options, chamomile tea stands out as a gentle yet potent ally. Chamomile’s Calming Influence: This delicate herb, a staple in herbal traditions, carries a legacy of calming the nervous system and promoting relaxation. Transitioning to Calm: Savoring a cup of chamomile tea marks an intentional transition to a state of tranquility. This act sends a gentle but powerful message to the brain that it’s time to unwind and prepare for restful slumber. In the realm of natural remedies for peaceful sleep, chamomile has held a significant place for centuries. Its soothing properties offer a simple yet effective way to wind down and prepare the mind and body for a restorative night’s sleep. So, what do you think? Are you willing to give chamomile tea a try? Book a discovery call to begin your journey towards a more vital and healthier you.
How Does Omega-6 Affect Your Metabolic Health?
Is your metabolism losing its youthful vigor? Are you noticing a gradual weight gain or a decline in your energy levels? If you answered ‘yes’ to any of these questions, then today’s blog post is tailor-made for you. The Twin Culprits of Aging Metabolism Before delving into the latest evidence-based research, it’s crucial to understand the two pivotal factors that drive an aging metabolism: • Insulin Resistance • Chronic Inflammation In the case of insulin resistance, the body’s cells lose their ability to effectively respond to insulin, which plays a vital role in balancing blood sugar. Meanwhile, Chronic Inflammation can be a pervasive issue that contributes to a range of health concerns, from heart issues and stroke to diabetes and cancer. And the good news? There are plenty of methods to reverse these detrimental effects. The Omega Factor: New Study Insights A systematic review and meta-analysis recently discovered a direct correlation between the blood levels of omega-6 and omega-3 fatty acids and vital metabolic markers in middle-aged adults: Surprisingly, elevated levels of omega-6 fatty acids were linked to adverse metabolic indicators such as higher insulin resistance, chronic inflammation, and poor cholesterol profiles. This type of fat, mainly found in refined vegetable oils and processed foods, can be a root cause of disease. On the flip side, increased levels of omega-3 fatty acids showed a correlation with healthier metabolic markers. This essential fatty acid, prevalent in sources like nuts, seeds, and seafood, is known to reduce the risk of heart disease. Food Choices: Your Path to Better Health Elevating your health is as simple as making the right food choices: ✖️ Main food sources of omega-6 fats: Refined oils and processed foods ✔️ Main food sources of omega-3 fats: Nuts, seeds, and seafood Navigating the complexities of essential fatty acids like linoleic acid and gamma-linolenic acid doesn’t have to be daunting. As a functional medicine nurse practitioner, I guide my clients through the world of holistic health, helping them find foods, recipes, and targeted supplements that fit their lifestyle and support their overall health and vitality. Book a discovery call with me today to embark on your journey toward a more vital and healthier you.
Lavender Essential Oil for Restful Sleep
Are you struggling to get a peaceful night’s sleep? You’re not alone. Lavender essential oil is one such remedy that has shown promising results in improving sleep. We all want a rejuvenating sleep that prepares us for the challenges of the next day, and while there are countless products that promise better sleep, it’s always a joy to discover natural solutions with science to back them up. Recent research indicates that lavender essential oil might just be the sleep aid you’ve been looking for. One study even found that college students who wore a chest patch infused with this essential oil not only slept better but also woke up feeling incredibly refreshed. How’s that for waking up on the right side of the bed? Wondering how to harness the power of lavender for a restful sleep? Here are some easy ways: • Dab a small amount on your wrists & temples to relax your mind.• For deep slumber, apply some on the soles of your feet before hitting the sack.• Enhance the ambiance of your bedroom by using it in an aromatherapy diffuser.• For a luxurious bedtime routine, add a few drops to your warm bath. Want to learn more natural tips and tricks for better health and wellness? Book a discovery call with me today and embark on a journey to a more vital, healthier you.
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.
