Tag Archives: sleep

Improve Your Sleep

March 13, 2015

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Many in today’s population are suffering from a lack of sleep.  The majority of people report difficulty falling or staying asleep on a regular basis.  Sleep is an important part of a healthy life.  Our body uses our sleeping hours to repair damage, rebalance hormone levels and engage in physical healing and maintenance.  Sleep deprivation has been implicated in heart disease, increased stress levels, diabetes, increased accidents, depression, lowered sex drive and diabetes.  A good 8-10 hours of sleep is important for vital health.

External Steps to Improve Sleep:

  • Make sure your room is dark.  Invest in blackout shades or an eye mask to increase the darkness in your sleeping space.  Move cell phones and other light emitting items out of the bedroom.
  • Stick to a schedule.  Try to go to bed and wake up at roughly the same time every day.  Our bodies respond best to a regular routine.  Following a similar routine every day signals to our bodies that bed time is approaching.
  • Use the bed for sleep and/or intimacy only.  Don’t bring computers or work into the bedroom.  Maintain the sanctity of the bedroom as a place of rest.
  • Invest in ear plugs if noise is a problem.  White noise machines can also be helpful to block out unwanted sound.
  • Engage in relaxation, meditation or breathing exercises:  The Legs up the Wall yoga pose done for 5 minutes right before bed can improve sleep.  To calm a racing mind, engage in 4:6:8 breathing.  Breath in for 4 seconds, hold your breath for 6 seconds and then exhale for 8 seconds.  This breathing engages the para sympathic (rest and digest) part of the nervous system.  An Epson salt bath taken before bed can also be helpful.
  • Eat and drink regularly throughout the day.  Maintain a balanced blood sugar level by eating roughly every 3-4 hours during the day.  Try to include a mix of protein, carbs and fats with each meal.  Keep your body well hydrated by sipping water or tea throughout the day.  To decrease the likelihood of having to go to the bathroom during the night, avoid drinking within 90 minutes of bedtime.  If you do consume caffeinated beverages try not to do so within 6 hours of bedtime.  Be sure to eat dinner 2-3 hours before bed so your body has time to digest your food.
  • Avoid alcohol within 2-3 hours of sleep.  Alcohol may help people fall asleep faster but seems to reduce REM, the restorative phase of sleep and can impact breathing while sleeping.
  • Avoid vigorous exercise within 3 hours of bedtime.
  • Try to get outside in natural light every day.  Exposure to natural light helps regulate your sleep/wake cycle by regulating melatonin production.
  • A tincture of Valerian Root can be used as an herbal sleep aid.  Talk to your health care professional about an optimal dose.  (Do not take if on other muscle relaxants or if have heart issues.)

Food to Help with Sleep:

  • Tart cherry juice contains melatonin, the hormone that helps regulate the sleep wake cycle.  Drink eight ounces of Montmorency tart cherry juice twice a day to improve sleep.
  • Grass fed beef, lamb, chicken and wild game:  All are natural sources of tryptophan, a pre-curser to melatonin.  Oats and white beans are good vegetarian sources of tryptophan.
  • Other plant sources of melatonin:  Corn, rice, barley, ginger and bananas all offer some melatonin to aid in sleep.
  • Eggs:  Eggs are a rich source of tryptophan and their protein helps stabilize blood sugar to prevent night time waking.
  • Nuts and seeds: Squash and pumpkin seeds are rich sources of the melatonin producing tryptophan.  Eating them with a carbohydrate helps your body to absorb the tryptophan.
  • Magnesium rich foods:  Think of magnesium as the relaxation mineral.  This critical mineral is necessary for over 300 enzyme reactions and is found in all of your tissues. You must have it for your cells to make energy, to stabilize membranes, and to help muscles relax.  Pumpkin seeds, walnuts, oatmeal, potatoes, spinach and almonds are great vegetarian sources of magnesium.   Salmon, halibut, yogurt and shrimp are other non-vegan sources of magnesium.

Try some of these tips to improve your daily sleep!  I would love to hear if you have found any other solutions.

Filed Under: Blog, Health Information

13 Foods for a Healthy Heart

February 3, 2015

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The American Heart Association states “Heart disease – also called coronary heart disease – is a simple term used to describe several problems related to plaque buildup in the walls of the arteries, or atherosclerosis. As the plaque builds up, the arteries narrow, making it more difficult for blood to flow and creating a risk for heart attack or stroke.”  Not only are one in every 4 deaths in the US related to heart disease but heart disease is the leading cause of death for both men and women in the US.  Heart disease is a huge problem for the United States population.  Fortunately, there are many steps related to diet and lifestyle that can positively impact your heart health.

Foods to Eat to Reduce Heart Disease

Salmon:  The American Heart Association recommends eating fish (particularly fatty fish) at least two  times a week.  A standard serving is 3.5 oz, about the size of a deck of cards . Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.  Research has shown that omega-3 fatty acids decrease the risk of abnormal heartbeats, which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and can slightly lower blood pressure.

Blueberries:  All berries are excellent choices for overall health because they are densely packed with a variety of potent phytochemicals and fiber without being high in sugar.  Blueberries and strawberries seem to be particularly good at boosting heart health by decreasing plaque build-up in the circulatory system.  Three or more servings of a half a cup of blueberries or strawberries each week is all that is required to start seeing heart benefits.

Oatmeal:  Oats contain a powerful cholesterol fighting fiber known as beta-glucan. Many studies have proven the beneficial effects of this special fiber on cholesterol levels. Studies show that consuming just 3 grams of soluble oat fiber per day (roughly the amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This cholesterol lowering effect is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

Dark chocolate:  Dark chocolate, at least 70% cocoa or higher, contains flavonoids, powerful anti-oxidants which impact vascular health, by lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

Citrus:  Recent research has shown that women eating a diet rich in citrus fruit enjoy a decreased risk of stroke.  Citrus fruits are also a valuable source of vitamin C, which has been linked with a lower risk of heart disease. Remember, grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

Tomatoes:  Tomatoes are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.  These vitamins, minerals and anti-oxidants have a profound impact on heart health including the reduction of LDL (bad) cholesterol, homocysteine, platelet aggregation, and blood pressure.

Nuts:  All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet.  Be sure to eat nuts raw or dry roasted to avoid the unhealthy oils sometimes used for roasting.  Walnuts, considered the best nut for heart health, have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that eating as few as 8 walnuts a day were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a high fat meal.

Legumes:  Lentils, black beans, black- eyed peas and kidney beans are four of the best beans to lower cholesterol and blood pressure.  They are a fiber filled addition to your diet.  Long term studies have found their high fiber content lowers cholesterol and triglyceride (blood fat) levels.  Try to eat about 3-4 cups of beans a week.

Extra virgin olive oil:  Olive oil is loaded with anti-oxidants that help fight heart disease. Studies have shown it is helpful in the reduction of LDL cholesterol, blood pressure, and inflammation.  It also helps reduce unwanted blood clotting, reducing the risk of stroke.  Be sure to buy cold pressed extra virgin olive oil to get the most benefit.

Red wine: Moderate consumption of alcohol (1-2 drinks a day) has been associated with a decreased risk of heart attack and stroke.  Red wine appears to offer more benefit than other forms of alcohol due to its high concentration of flavonoids and resveratrol, which may play an active role in limiting the start and progression of atherosclerosis.

Leafy Greens:  Leafy green vegetables are rich in lutein which has been associated with a decreased risk of artery thickening.  Leafy greens also contain potassium, which helps manage blood-pressure levels.

Flax or chia seeds:  Flaxseeds contains lignans, which are chemical compounds that carry antioxidants and enzymes that have many benefits. Flax is also a good source of a type of soluble fiber that helps maintain ideal cholesterol levels.  Chia seeds are also loaded with fiber and provide healthy omega-3 fatty acids.  Chia and flax seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.

Avocado:  Avocados contain monounsaturated fatty acids, which have been shown to help lower our risk of heart disease.  They are also rich in phytosterols like beta-sitosterol, campesterol, and stigmasterol which decrease inflammation in the body.

Other Factors to Consider in Heart Health

Exercise:  The American Heart Association recommends at least 30 minutes of moderate exercise 5 days a week for overall heart health.  For people with concerns about high blood pressure or elevated cholesterol, they recommend 40 minutes of vigorous intensity aerobic exercise 3-4 times a week.  Exercise includes anything that gets your body moving and burns calories.  Choose an activity you like and stick to it!

Decrease Salt Consumption:  In some people, sodium increases blood pressure because it holds excess fluid in the body,  placing an added burden on the heart.  The American Heart Association recommends about 1500 mgs a day of salt but most people eating a Standard American Diet consume about 3400 mgs a day.  Eating a diet low in packaged foods will help you decrease your sodium intake.

Floss Your Teeth:  Recent research has demonstrated a possible link between periodontal disease and  heart disease.  In a new study in which researchers infected mice with four different types of bacteria associated with gum disease, the mice had increased levels of systemic inflammation and cholesterol.

Don’t smoke:  People who smoke are two to four times more likely to get heart disease.  The nicotine in cigarettes raises your blood pressure, damages blood vessels, raises your heart rate, increase your risk of blood clots and decreases the amount of oxygen that gets to your heart.  All of these factors contribute to heart disease.

Sleep:  In a recent study, people sleeping less than 6 hours or more than 10 hours a night were found to have a higher prevalence of coronary heart disease, stroke and diabetes, in addition to obesity and frequent mental stress, compared to “optimal sleepers” who slept an average of seven to nine hours.  The study speculates that quality of sleep is just as important as quantity.

Photo by coletree under the Creative Commons license.

Filed Under: Blog, Health Information

Boost Your Immunity For a Healthy Winter

November 6, 2014
Immunity Boosting Mushrooms.

Immunity Boosting Mushrooms.

Your immune system is your body’s natural defense system against foreign invaders like parasites, bacteria, viruses, microbes and toxins.  It is designed to differentiate the cells that make up your body and eliminate the ones that are foreign.   Your body uses an army of white blood cells to defend itself.   Macrophages, a type of white blood cell found in almost all cells of the body, are constantly patrolling your body, looking to destroy any germs as soon as they enter. These cells are considered your ‘natural’ or inborn immunity. However, if an infection begins to take hold, your body fights back with the more powerful, specialized T- and B-cells. These cells give you acquired immunity because they remember the germs that attacked you in the past, so that same germ can never make you as ill again.  Nourishing your immune system is very important for your overall health.

Foods to Boost Immunity

  1. Improve Your Gut Health:  Your gut is an important line of defense against foreign invaders.  It fights any food born bacteria or parasites.  Adding fermented foods and beverages like kombucha, kefir, yogurt, sauerkraut and fermented vegetables to your diet will improve your gut health.  Consider taking a daily probiotic, especially one containing lactobacillus reuteri which helps stimulate the white blood cells.
  2. Eat mushrooms:  Certain types of mushrooms such as emoki, reishi, shitake or oyster contain polysaccharides which help activate the immune system.  Each mushroom species has a unique arsenal of anti-infective and immunomodulating agents so consuming a variety of mushrooms is important.  Mushrooms have been studied for their cancer fighting abilities and are known to be antiviral, anti-inflammatory, antiparasitic, and anti-tumor.
  3. Take care of your liver:  Your liver is your body’s main detoxification agent.  Ensure its health by eating cruciferous vegetables like kale, cabbage and broccoli. Asparagus, green tea, beets and leafy greens have also been found to promote liver health. Drinking a cup of dandelion tea will further support the liver.  Limiting exposure to toxic chemicals and alcohol will minimize the stress on your liver, ensuring its optimal functioning.
  4. Eat Oats and Barley:  One serving a day of oats and/or barley can be a boost to your immune system and is even thought to help with wound healing.  Beta-glucan, a fiber found in oats and barley, is anti-microbial and an anti-oxidant.
  5. Add ginger to your diet:  Ginger has traditionally been used to help treat nausea and vomiting.  In Traditional Chinese Medicine, it is considered a warming spice which can contribute to sweating.  German researchers have found a substance in sweat that provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans. Gingerols, the main active components in ginger, has been found to inhibit the growth of human colorectal cancer cells and to kill ovarian cancer cells.  Ginger tea may also be used to clear nose and throat congestion.
  6. Add garlic and onions to your food:  Both garlic and onions are members of the allium family of plants.  They contain allicin which has been shown to fight bacteria and infections.  Studies show that adding these plants to your diet decreases your likelihood of catching a cold.  Both garlic and onions are considered warming, pungent foods in Traditional Chinese Medicine.  Pungent foods promote circulation of energy and blood, sending energy out and up.  They stimulate digestion and help break down mucus.  Warming foods heat us up from the inside out.
  7. Add shellfish to your diet:  Oysters, lobster, crabs and clams are rich sources of selenium.  Selenium has been shown to help white blood cells make cytokines, proteins that can help clear the flu.  Two servings a week are recommended.  Also, eating just 1-2 Brazil Nuts a day is enough to meet your selenium requirements.
  8. Enjoy chicken soup:  Chicken soup blocks the migration of inflammatory white cells from accumulating in the bronchial tubes.  When chicken is cooked, it releases cysteine, an amino acid that chemically resembles actylcysteine, a bronchitis drug.  Also, the garlic, onions and spices help boost immunity.  The soup adds hydration to the body and the salt, steam and heat from the soup can help thin mucus, making it easier to expel.  It can also soothe irritated passageways in your nose and throat.
  9. Drink green and black tea:  Researchers believe tea’s benefits come from its high content of polyphenols and phytochemicals.  Not only will a warm cup of tea bring warmth into the body, it can help regulate blood sugar, aid in weight loss, fights cancer and may potentially prevent the onset or slow the progression of dementia.
  10. Eat Berries:  Berries are rich in Vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.  Eat a variety of different colored berries because their differences of colors signal the various immune boosting chemicals within. Blueberries, with their deep, rich blue color, are considered especially potent for boosting the immune system.

Supplements to Boost Immunity

  1. Zinc:  Zinc is known to play a key role in the immune system.  Research shows that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc can also function as an anti-oxidant and it helps form white blood cells.  Good sources of zinc include beef, oysters, pork, poultry, yogurt, milk, sunflower and pumpkin seeds.  Aim for 8-11 mg/day.  Adults can take up to 40 mg/day from both food and supplements to fight colds but to minimize irritation to the stomach, take zinc with food. For the common cold, zinc lozenges should be started within 24 hours of the onset of cold symptoms. Continue taking the zinc lozenges every two to three hours until the symptoms are alleviated.  Zinc may interact with some medicines such as birth control pills and some antibiotics so check with your health care provider.
  2. Vitamin D:  A Vitamin D deficiency has been associated with increased autoimmunity as well as an increased susceptibility to infection.  Vitamin D seems to be important for activating the t-cells of the immune system.  Many people, particularly in northern climates or in the winter are suspected to have a Vitamin D deficiency.  A simple blood test by your doctor can determine your vitamin level.  It is difficult to reach adequate levels of Vitamin D with food alone so supplementation with Vitamin D3 may be necessary.  Food sources of Vitamin D include cod liver oil, salmon, sardines, milk, tuna and eggs.
  3. Vitamin A:  Vitamin A is important for maintaining healthy skin.  Skin needs to be healthy to repel all the pathogens and bacteria it comes in contact with.  Vitamin A also helps maintain mucosal surfaces by keeping your mucous membranes and skin properly nourished to function as a barrier against harmful viruses and bacteria.  Vitamin A deficiency is associated with increased response to common gastrointestinal and lung infections and poor responses to vaccines.  There is also evidence that in addition to its regulatory role, Vitamin A may help to stimulate the pro-inflammatory immune response to overcome infection.  Beta carotene, the precursor of Vitamin A, may be found in orange vegetables like sweet potatoes, carrots, squash, pumpkin and cantaloupe.  Men should get 3000 IU a day and women 2300 IU a day of vitamin A.
  4. Vitamin C:  The jury is still out on Vitamin C’s impact on the immune system. Many studies have looked at Vitamin C in general; unfortunately, many of them were not well designed. However, it is thought Vitamin C may work in conjunction with other micronutrients rather than providing benefits alone.  Vitamin C is considered a powerful antioxidant.  Meta-analysis of Vitamin C studies has shown the prophylactic intake of Vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity.  The recommended daily amount for men is 90 mg/day and woman require 75 mg/day.  If you smoke, add 35 mg a day to these amounts.
  5. Oregano essential oil: is an anti-bacterial and anti-inflammatory oil that strengthens the immune system. It can be diluted in water and drank to combat a sore throat or added to a vaporizer and inhaled to break up mucus. It’s typically used for a short period of time (7-10 days or so) to fight illness.  Not recommended during pregnancy, for infants and children or for people with high blood pressure.
  6. Elderberries: are rich in flavonoids and vitamins A, B, and C, making them an important support for a healthy immune system.  Adults take 1 tablespoon and children take 1 teaspoon.  It can be taken daily as a preventive and for immune support. While sick, take the standard dosage every 2-3 hours until symptoms are gone.
  7. Echinacea:  Studies have shown Echinacea to help boost white blood cells and increase the activity level of macrophages, infection fighting white blood cells.  Echinacea also appears to shorten the duration of colds if given as soon as symptoms appear.  It should not be taken by people on heart or anti-fungal medication.  Also, people allergic to plants in the daisy family, may experience allergic symptoms with Echinacea.
  8. Astragalus Root:  Astragalus root has a long history as a health tonic in Traditional Chinese Medicine.  It is known to increase the white blood cell count, stimulate the growth of antibodies and create a resistance to both viruses and bacteria. This herb may be combined with other immune boosting herbs and is thought to be helpful as an adrenal gland fatigue treatment.  Drinking the tea is a beneficial way to improve your immune function in the winter. Astragalus tea is a restorative as it boosts energy levels and improves symptoms.

 

Lifestyle Changes to Boost Immunity

  1.  Get Your Sleep: Be sure to get between 7-8 hours of sleep a night.  Decreased sleep has been shown to decrease production of flu fighting antibodies.
  2. Spend time with your loved ones:  Make time for the people who matter in your life.  The more isolated you are, the more stressed you are likely to be.  Stressed people are more likely to get sick (see number 3).  A recent study found that having at least 6 connections with other people raises your ability to fight an infection by 4 times.
  3. Decrease Stress:  People who experience chronic stress have increased likelihood of acquiring illness and increased signs of inflammation in the body.  Cortisol, the stress hormone, increases inflammation, increases weight gain (especially around the belly) and suppresses the immune system.
  4.   Avoid sugar:  Eating just 75-100 grams of sugar a day curbs immune system cells that attack bacteria.  Consuming the equivalent of just two sodas reduced the ability of white blood cells to engulf bacteria by 50%, decreasing it ability to fight infection.
  5. Laugh:  Laughter has been shown to decrease stress.  It also activates protective t-cells and increases antibody production.
  6. Avoid second hand smoke:  Exposure to second hand smoke can trigger asthma and allergies, increase ear infections and increase severity of flu symptoms in children.
  7. Get exercise:  Studies show inactive people take 2 times as many sick days as active people.  It is unclear exactly how exercise helps immunity but theories speculate that exercise seems to stimulate the release of immune cells or helps flush bacteria out of the lungs through sweating and urine or the increased body temperature associated with exercise might prevent bacteria growth.    It is also a potent stress reliever which can boost immunity.  Moderate exercise seems to be best as extreme athletic training has been shown to compromise immunity.

Photo by Skanska Matupplevelser.

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Filed Under: Blog, Health Information