How Are Stress And Weight Gain Connected?
If you’ve ever wondered how are stress and weight gain connected, this article will give you insight as well as some practical steps you can take to reduce overthinking and stress. How do you know if you’ve fallen into the vicious circle of overthinking, stress, and weight gain? Well, it might start with overbearing mental or emotional stress and turn into overeating in an attempt to self medicate. Does this sound like you? Although eating while you are stressed might feel good at the moment, it can lead to unwanted weight gain if continued over weeks, months, or even years. The good news is that you can break the cycle of overthinking and weight by finding healthy ways to cope with stress. This article discusses the link between stress and weight gain and what to do about it. Stress and Weight Gain: How One Fuels The Other Have you ever noticed how hard it is to lose weight when you are stressed? Even if you are exercising regularly and eating healthy, it can be hard to shed pounds if you’re under a great deal of emotional stress. This is because overthinking and weight gain go hand-in-hand. Research shows that social stress has an effect on food consumption, dietary preferences, and regional distribution of fatty tissue. Specifically, human studies show that there is a link between visceral obesity, the sympathetic nervous system, and hypothalamic-pituitary-adrenal axis (HPA) hyperactivity. In other words, when you feel stressed, it causes you to crave comfort foods that are high in refined carbohydrates, which are more calorie-dense and nutrient-poor than fruits and vegetables. This leads to fluctuations in blood glucose levels. It might feel good to eat these foods at first because carbohydrates stimulate the production of serotonin. However, eventually you’ll experience a blood sugar crash, causing you to feel hungry again shortly after eating. You’ll inevitably end up eating more comfort foods that are high in refined carbs to bring your glucose levels back up again, making you feel guilty for your actions and creating a never ending cycle of overthinking and weight gain. How To Stop The Cycle of Overthinking and Weight Gain If you find yourself eating more when you are stressed, you’re not imagining things. Research shows that there is a very scientific reason for this behavior. When you’re stressed, it activates the autonomic nervous system (ANS) and the HPA axis. The ANS controls functions in your body such as blood pressure, hormone release, digestion, heart rate, and respiration. Also when you’re stressed, the sympathetic nervous system becomes activated. This is the part of your body responsible for the “fight or flight†response. Under normal circumstances, the stress response is short-lived and your body returns to normal when the threat is gone. However, when you experience continued stress, your body continuously releases steroid hormones called glucocorticoids that cause you to overeat by creating a resistance to the fullness signals you receive from leptin. The overriding of leptin signals coupled with the increased cravings from comfort food that you feel when you’re stressed is a fight that many people cannot win without help. The first step to winning this battle is to control the stress response induced by the nervous system. Here are some healthy habits that can help balance stress and weight gain. 1. Exercise! Exercise is a great way to lose weight – everyone knows that. However, it’s also one of the best ways to deal with stress. Exercise reduces stress hormones and stimulates the production of chemicals that reduce pain and make you feel calm and relaxed. After a good exercise session, you can almost feel the stress melt away and loosen up the tightly wound muscles in your body. We recommend adding exercise to your daily routine first thing in the morning to avoid spiking cortisol levels at night when it’s time to sleep. 2. Meditate. While exercise is a great way to reduce stress on a daily basis, you might still need on the spot support when stress hits. Taking a few minutes to mediate when you feel overwhelmed or stress throughout the day can help manage the stress response and bright down cortisol levels. This may look different for everyone. If you’re in public, try sneaking away to your car or a place where you can be alone and repeat a “safe†phrase or do some breathing exercises. 3. Supplement. Sometimes, you need help combating the effects of stress so that you can continue on with the rest of your life goals, such as losing weight. SolFlow Corti-Cool helps combat high cortisol levels that you feel when you’re chronically stressed, which prevents you from being able to achieve the weight loss you desire. It contains adaptogen herbs that increase your resilience to stress, balance the HPA axis, and support adrenal function. Adding these stress-relieving habits to your daily routine can help drive down cortisol levels that are preventing you from feeling your best and controlling your thoughts for good. Further Reading: Whole Health Tips for Stress Management I Can’t Sleep Because My Mind Keeps Racing! The Consequences of Always Being “Wired and Tired”
I Can’t Sleep Because My Mind Keeps Racing!
Have you ever thought to yourself, “I can’t sleep because my mind keeps racing!”? If this is a regular struggle for you, read on to find out how you can quiet your mind so that you can fall asleep. “There is always so much on my mind and I only have time to think about my day and planning out my next day when I’m in bed. Why shouldn’t I keep taking advantage of that quiet time to do a lot of thinking?” Does this sound familiar? Many of us are so strapped for time during the day that we try to brainstorm and get more done even when it’s time to sleep! If this sounds like you, then read on. This article discusses how managing stress throughout the day and adopting a bedtime routine can help you sleep, and how to do it. What happens when you can’t sleep because your mind keeps racing? You probably know this scenario well… You climb into bed at night but realize you have little hope of falling asleep quickly. Instead, your mind is racing with the thousands of thoughts you didn’t have time to think through during the day. So, you start running through everything that’s on your mind – from the things you forgot to do to everything on your to-do list for the next day. Your mind is busy working, but your body is shut down and you have no energy to get up and do anything. You’re stuck in that endless loop where you can’t sleep because your mind keeps racing! This can happen because we don’t keep up with managing stress throughout the day. In fact, this lifestyle habit can be contributing to a number of negative things in your life, such as: Being snappy with those around you. Feeling frustrated with people around you who aren’t doing what you ask. Struggling with your weight. Having trouble finishing tasks, or finishing them with numerous tasks, because you are not as focused. Being more susceptible to cold and infections than others that you know. When we don’t manage stress during the day, it can lead to overdrive and prevent us from relaxing. This is why we can’t shut our minds off even when it’s time to rest at night. As you can imagine, managing this high level of stress is both mentally and physically exhausting. It also takes a toll on our health and leads to an increased risk of disease. Research shows that when we are stressed, our adrenal glands overproduce catecholamines, which are hormones that have neurotransmitter functions in the body. These catecholamines also activate the parts of your brain that is responsible for fear or threat. When you are lying awake in bed thinking about what you didn’t do that day or worrying about what you have to do the next day, it’s because of these high levels of catecholamines. High levels of these hormones also affect your productivity during the day, too. When we try to cram too much into our day (and night), chronically high catecholamine levels can lead to long-term memory problems. It also impairs our attention span and other important cognitive processes. These catecholamines also push down inhibitory neurotransmitters (such as GABA and serotonin) that bind to receptors in the brain and make you feel calm, relaxed, and happy, making it harder to fall asleep. This type of overdrive can happen even if your cortisol levels are low or if you are in advanced stages of adrenal fatigue, such as when your body is shut down but your mind is racing. And so, you end up depriving yourself of much needed sleep because your brain just won’t shut off. Calm Your Mind At Night By Using These Techniques Getting hormone levels under control can help reduce the anxiety and stress you feel at night. It can also balance neurotransmitter functions so that you feel calm and relaxed. This starts by managing stress levels during the day so you don’t feel overwhelmed at night. If you take the time to acknowledge that there are things you need to clear off of your plate before bed, you might be able slow down your mind long enough to get some proper shut-eye. If you find you can’t sleep at night because your mind keeps racing – the key is staying ahead of the stress instead of letting it build up. If something is bothering you, don’t take it to bed. This will only cause you to stay awake and worry. You might find it helpful to write out a list or create a voice-recorded note of things that are on your mind. Releasing those thoughts will help quiet the nagging that keeps you from relaxing enough to fall asleep. Additionally, supporting your brain health during the day will help you stay ahead of the stress, and get things done and put behind you so when the end of the day does come, you’re less likely to have a backlog of thoughts and to-do’s which affect getting to sleep and staying asleep. Our SolFlow and SolMind line of supplements contain amino acids, vitamins, and minerals to support neurotransmitter production, which are the chemical messengers that regulate your memory, mood, and sleep cycle. These formulas are designed to promote a calm, focused state to help you better handle stress and help promote healthy sleep cycles. Here are some other tips that might help: 1. Do a mind dump! Yes, on the couch, in the kitchen with a cup of tea or in your bedroom, just dump whatever is on your mind down! Keep this list. Then write down three things you’re grateful for, three things that went well today, and one thing that could be better. 2. Determine what you can push off your plate until tomorrow. You may also want to see which of your upcoming appointments are needed versus wanted. Schedule these first. 3. Block off time for urgent to-do’s. 4. Make sure you
Superfood Infused Water to Boost Your Immune System
Boost your immune system with superfood infused water. Check out these easy add-ins for a delicious, healthy twist to an ordinary glass of water. Can we let you in on one of our favorite health hack tips? Adding a few delicious ingredients to your water immediately turns it into a superfood with immune-boosting powers!  For example, adding lemon to your water helps you stay hydrated while providing antioxidants and vitamins that promote digestion and naturally flush the body.  Here are some other tasty detox drinks to add to your diet when you want to boost immunity.  Recipes for Superfood Infused Water 1. Ginger water and tea Ginger contains several anti-inflammatory and antioxidant compounds, such as gingerols, shogaol, and paradols. They can be used to help boost your immune system. Research shows that ginger helps protect against many diseases due to its ability to neutralize free radical toxins.  To make ginger superfood infused water or tea, zest or slice a teaspoon of ginger. Boil four cups of water in a kettle on the stove. When the water starts to boil, add the ginger in. Remove the kettle from the heat and let the ginger rest in the water for ten minutes. Strain the ginger and enjoy! You can sip it while it’s hot like tea or store the leftover water in the fridge for a cold treat later.  2. Citrus water Citrus fruits such as lemons, limes, grapefruits, and oranges are known for being high in vitamin C, which helps boost the immune system because it has antioxidant functions. Research shows that vitamin C may reduce the duration of the common cold and contributes to immune health by supporting cellular functions of both the adaptive and innate immune systems.  You can make citrus water by adding sliced lemons, limes, and oranges to cold water and letting it sit overnight in the fridge. Also, try adding some mint to your citrus water for a refreshing treat.  3. Green tea Green tea contains anti-viral compounds, primarily epigallocatechin-3-gallate (EGCG), that helps boost the immune system by preventing the growth and spread of harmful pathogens in the body. You can support your immune health by replacing your daily coffee with green tea during cold and flu seasons.  You can enhance the bioavailability of your green tea by adding a slice of lemon to it. Research shows that citrus fruits that contain vitamin C help enhance the absorption of tea’s catechins. Plus, you’ll get the extra benefit of more vitamin C in your diet! 4. Papaya water Papaya contains antioxidant and immunostimulant effects that help protect against various conditions, especially gastric ulcers. It works by reducing oxidative stress that may lead to more serious diseases.  Papaya is high in numerous phytochemicals that contain antioxidant properties, such as vitamin C, beta carotene, lycopene and vitamin E. You can make papaya superfood infused water by blending together water and chopped papaya together in a blender. Serve cold and enjoy! 5. Kiwi water Kiwi’s are extremely high in vitamin C. One study found that both green and gold kiwifruit are high in vitamins C, E, and K, as well as folate, potassium, fiber, carotenoids, and phytochemicals. They have even been shown to reduce the severity and incidence of the common cold and flu.  Try adding kiwi to cold water and allow it to steep in the fridge overnight. You can also add strawberries or cucumber to the water for a delicious combination with more immune-boosting powers!  6. Turmeric, ginger, and lemon water Turmeric, ginger, and lemon contain a powerful combination of immune-boosting substances that have all been shown to boost immunity. Turmeric contains the active compound curcimin, which contains anti-viral, anti-fungal, and anti-bacterial properties to fight off the common cold or flu. Lemon’s vitamin C levels help provide added immune support while ginger contains additional antioxidants to reduce inflammation and eliminates free radical toxins.  To make turmeric, ginger, and lemon water, add one teaspoon of turmeric and ginger to warm water with a few slices of lemon. Allow the mixture to steep for a few minutes before enjoying. You can make a large pot of this and store leftovers in the fridge to sip on cold throughout the day.  7. Cucumber water Although they are usually enjoyed as a vegetable, cucumbers are actually a fruit. Research shows that they contain two compounds known as lignans and cucurbitacins that may help protect against cancer. They also contain several antioxidants to help reduce free radicals and keep your immune system in check. Cucumber water is super easy to make. Slice some cucumbers into thin pieces and add to water with lemons! Cold cucumber water is best. Be sure to allow your cucumber slices to sit in cold water in the fridge to allow the mixture to infuse before serving.  Further Reading: Best Morning Foods & Drinks to Start Your Day 7 Tips For Viral Exposure Protection How To Eat Healthy When Stressed (Even If Your Family Doesn’t Eat Like You)
How To Eat Healthy When Stressed (Even If Your Family Doesn’t Eat Like You)
Read on to learn more about why it’s important for you to eat healthy when stressed, and how to make your new healthy lifestyle fit into your family’s routine. You probably know what to do when it comes to eating healthy, but get tripped up on the why and how, right? For example, it’s probably safe to assume that you know an apple is a healthier choice than a handful of potato chips. But making those healthier choices often become just another burdensome chore that you don’t have time for, and you probably wonder if it really makes that much difference. How Does Food Affect Stress Levels? Knowing something is good for us doesn’t mean we fully grasp the payoff. Nor does it mean that we know how to fit it into an already packed schedule. Eating healthy may require you to eat differently than your family or take time to prepare certain foods, but it’s an effort that has an immense payoff. Think about the extra time you take to organize your day because you know it will go that much more smoothly. View this the same way, except this time the payoff is that everything will go much more smoothly! And we’re not talking about changing your entire diet! Instead, we’re encouraging you to focus on foods that will help you reduce stress and sleep better. If you do this, you’ll be supporting your health and reducing stress at the same time. In fact, research shows that certain foods help stimulate different metabolic pathways that can make you feel better when you’re stressed. For example, foods that are high in B vitamins help support energy levels and boost your mood due to their ability to assist in carbohydrate metabolism and neurotransmitter synthesis. This can help you feel happier, sharper, and more focused. Foods that are high in B vitamins include green, leafy vegetables, such as spinach, kale, and arugula. These foods also help keep your insulin levels stable due to their high fiber content, which helps supply you with lasting energy throughout the day (no dips or highs). Other foods, such as those that contain omega 3 fatty acids, can help control inflammation that leads to cortisol and hormone dysregulation. You can also choose foods that help alleviate the physical response to stress, such as high blood pressure. Foods that are high in electrolytes, such as potassium, can help reduce high blood pressure, which is often linked to high cortisol levels. Avocados and bananas are a good source of potassium. These foods also regulate hydration levels to keep you hydrated. If you’re having trouble sleeping during stressful times, then focus on protein instead of starchy carbs, which can induce inflammation and disrupt the production of neurotransmitters. Starchy carbs, especially those that contain gluten, are also known for inducing brain fog and fatigue, which is NOT what you need while stressed! High-protein foods that contain the amino acid tryptophan can help assist with the production of serotonin, the precursor for melatonin, which is a hormone needed to help you fall asleep and stay asleep. Finally, research shows that focusing on eating the rainbow can help you get a wide variety of unique nutrients and antioxidants into your diet that aren’t found in quick, processed food. These nutrients help reduce inflammation and balance hormones that make you feel stressed. According to one study, 88% of Americans are deficient in blue or purple foods, which are known for their unique antioxidant anthocyanin content. Anthocyanins have been shown to reduce oxidative stress and cellular damage that may occur due to high cortisol and inflammation levels. Could lack of colorful foods be the reason why Americans seem to be more stressed than other cultures? It’s certainly one reason why we seem to struggle with the effects ! Incorporating Healthy Eating Into Your Routine Do you recognize the impactful results including certain foods in your diet can have on your day-to-day life? Think about the foods that you normally eat while stressed. They are probably quick, packaged, and don’t require much (if any preparation). These foods lack nutrients that help reduce cortisol levels. They also contain inflammatory ingredients, such as sugar, refined grains, and dairy, that make you feel worse. If this sounds like you, it’s time to start incorporating them in your daily diet, even if others in your family don’t eat like you. Here are some tips for incorporating healthy foods into your lifestyle, even when your family doesn’t follow suit. 1. Combine several stress-busting foods into one meal. Try to add two servings per week of wild-caught fatty fish to your diet, such as salmon, mackerel, and tuna. You can balance this meal by serving fish with the green, leafy vegetables mentioned above to support energy and neurotransmitter production while alleviating inflammation. 2. Ask your family to go to the grocery store (or meal prep) with you. Is your family hesitant to change their eating habits or unsupportive in your efforts to do so? If so, try including them in the grocery shopping process. Allowing them to pick from a variety of foods in the fresh produce section might make them more willing to eat healthy along with you. When you get the groceries home, ask them to assist in the food preparation process. Sometimes we choose unhealthy foods simply because we don’t know how to cook them or put healthy meals on the table! 3. Practice other stress-busting activities together. For many of us, family can be a large source of stress. However, combating stress together can benefit your entire family. Eating healthy is only one part of the equation. Try engaging your family in other stress-busting activities, such as exercising, journaling, meditating, taking time-outs when needed, and deep breathing. Getting your family on board with your healthy eating habits can be hard. If you must, remain focused on eating to reduce your stress levels even if it means you have to enjoy meals by yourself occasionally. The payoff
The Relationship between Sleep and High Performance
There’s a strong connection between sleep and high performance. How does your sleep affect your performance? Find out in this article. Have you ever tried to make it through your day on no sleep? You probably couldn’t function normally. Your energy levels and memory levels were likely shot and even seemingly easy tasks like your speech and ability to communicate may have been delayed or compromised. Lack of sleep plays a large role in hindering your peak performance levels. A proper night’s sleep is required for athletic performances, cognitive functioning, your ability to work, and much more. Here is why you need sleep to perform at your best and how to know if you’re sleep-deprived. Why Is Sleep Important? Sleep is so important for life and health that some research even refers to it as “medicine.†According to research conducted in the 1970s and 1980s, sleep medicine was linked to the discovery of electrical activity in the brain. The discovery of electroencephalogram (EEG) patterns in the brain that occur during sleep led scientists to classify the different stages of sleep. This prompted researchers to determine the importance of sleep and how it affects health. Since then, researchers have determined that sleep is crucial for our well being and even survival. Most important, sleep affects our cognition, attention, and mood. Sleep and Cognition Lack of sleep has a disastrous effect on our waking cognitive functions, including working memory, cognitive speed and accuracy, and performance. Studies show that inadequate sleep even causes us to remember negative memories. It also affects our emotional and psychological interpretation of events in our lives, how well we handle stress, and the quality of our well-being. From a cognitive perspective, sleep is important because it is responsible for recharging and “cleaning†your body. Specifically, your body cleans toxins out of your brain cells during sleep to help improve cognitive function while you are awake. According to one study, both total and partial sleep deprivation cause changes in cognitive performance. First, it impairs working memory and attention, but it also affects decision-making and long-term memory. The study indicated that partial sleep deprivation negatively impacts attention span and vigilance. However, sleep isn’t just an emotional or mental problem. It can also affect us physically. Physical Impact of Sleep Loss Studies show that sleep has significant impacts on physical development and health. It’s necessary for the recovery aspect of exercise, and may also keep our heart healthy. Research shows that increased sleep quality leads to improved performance and competitive success in athletes. Additionally, better sleep may reduce the risk of injury and illness in athletes. Additionally, sleep loss activates the sympathetic nervous system and causes your blood pressure to rise. It also increases cortisol secretion and may affect your immune system response. Metabolic changes, such as insulin resistance, have been linked to sleep deprivation. Sleep deprivation increases the risk of the following diseases and conditions: â— Accidents and injuries â— Insomnia, sleep-disordered breathing, and circadian rhythm disorders â— Narcolepsy â— Obesity in both adults and children â— Depression and anxiety â— Cardiovascular disease and high blood pressure â— Diabetes and impaired blood sugar levels â— Alcohol use â— Neurological conditions, including dementia, Alzheimer’s disease, and Parkinson’s disease â— Stroke Research also shows that sleep loss is linked to increased age-related deaths, primarily from acute heart attacks. How Much Sleep Do You Need For High Performance? As you can see, proper sleep is important for so many aspects of health. You simply cannot perform at your best if you don’t rest at night. According to one study, getting six hours of sleep or less per night may increase your risk of chronic disorders, including cancer and stroke. While there is no magic number for everyone, most research shows that seven to eight hours per night is enough to help you achieve maximum performance during the day. How to Tell the Affects of Sleep and High Performance If you are unsure if you are sleeping enough at night, then consider your performance levels during the day. Do you feel well-rested, attentive, and alert during all of your activities? How about during exercise? Do you feel capable of exercising at full-capacity when you want to or do you feel like you’re lagging? Here are some signs of sleep deprivation that could indicate your performance levels are suffering: â— Problems concentrating or making decisions â— Inability to recall memories, both long-term and short-term â— Fatigue or being extremely tired; unable to keep your eyes open, especially in the mid-morning or mid-afternoon â— Headaches and migraines â— Being unalert; not responding to your surroundings in a normal manner â— Overreacting to events that are not particularly stressful â— Feeling depressed or anxious â— Unable to make it through an exercise session or feeling overexerted during normal activities â— High blood pressure â— Mood swings â— Muscle aches and pains or stiffness â— Frequent sickness or infections â— Inability to heal from wounds If a lack of sleep impacts your daily routine in any way, including making it hard to stay awake or focus while doing simple tasks, such as driving or holding a thought, then it might be time to consider making changes in your routine to make sleep a priority.
Top 11 Immune-Boosting Foods
The foods you eat can either support your immune health or dampen it. Adding immune-boosting foods to your diet is a great way to get more nutrients that naturally protect against infections.  You’ll also want to limit your intake of refined sugars and inflammatory foods, and find healthy outlets for stress to keep your immune system functioning at its best.   Here are the best foods for immune health to help keep you safe during these challenging times and channel your body’s natural ability to fight illness.   Immune-Boosting Foods: 1. Green Tea Green tea contains a powerful antiviral catechin called epigallocatechin-3-gallate (EGCG) that has been shown to fight various viruses (1).  Research shows that EGCG is one of the five different types of catechins in green tea, resulting in 59% of the total polyphenols in green tea (1). Try adding two or three cups to your diet per day.   2. Garlic Garlic contains a compound called allicin that has antimicrobial properties. Research shows that allicin was found to exhibit antibacterial activity against a wide range of bacteria, including drug-resistant strains.   It also has antifungal activity, especially against Candida albicans, and antiviral properties, due to its involvement in chemical reactions among various enzymes (2).  Try adding sautéed garlic to your meat and vegetable dishes to enhance the flavor and support your immune health.  3. Oysters Oysters are an excellent source of zinc, which helps boost your immune system by decreasing inflammation and the generation of inflammatory cytokines in the body (3).  Zinc also directly acts on T helper cells to protect against the common cold (4). Other foods that are high in zinc include beef, chicken, pumpkin seeds, cashews, chickpeas, and peas. 4. Bell peppers Bell peppers are an excellent source of vitamin C, which has antioxidant abilities in the body. Vitamin C is especially beneficial for reducing the duration and severity of the common cold (5). Enjoy bell peppers in a stir-fry or eat them raw as a snack with hummus. 5. Pineapple Pineapple contains an enzyme known as bromelain that has powerful anti-inflammatory effects on the gut.  Research shows that bromelain activates the healthy immune system during times of cellular stress while also calming down inflammation-induced overproduction of cytokines (6).    6. Berries Blueberries contain antioxidants polyphenols that contain anti-influenza viral effects. According to one study, the polyphenol content varies depending on the type of berry. Rabbiteye berries tend to have higher antiviral effects than other berries, including Northern, Southern, and Half Highbush berries (7).  Try adding more bilberries, cranberries, and blackcurrant berries into your diet when possible.  7. Broccoli Broccoli contains a compound called indole-3-carbinol that helps increase blood levels of 3,3′-diindolylmethane (DIM), which is a compound that boosts immunity (8).  One study found that mice who were fed this compound were better able to clear certain viruses from their intestines (8).  Enjoy broccoli and other cruciferous vegetables in a stir-fry with the protein of your choice.  8. Cabbage Just like broccoli, cabbage contains DIM, which can help activate your body’s antiviral abilities. In addition to clearing viruses from the intestines, research shows that DIM may boost the immune by preventing the growth of cancer cells (8).  Cabbage is also a good source of vitamin C and helps keep your digestive system running smoothly, which is a major component of a healthy immune response! For even more digestive and immune-boosting results, try adding sauerkraut (fermented with no sugar added) to your diet several times a week. 9. Kale Kale is a superfood packed with many nutrients that support total body health. It’s known as the king of calcium and is an excellent source of antioxidants and vitamins A and C, which support immune health by neutralizing free radical toxins. You’ll want to remove the stems from your kale before cooking it. Otherwise, kale can be rather tough to eat!   You can also use baby kale as it’s much more tender. However, regular kale may contain more nutrients as the plant has had more time to mature before being picked.   10. Sunflower Seeds Sunflower seeds are an excellent source of vitamin E, which helps keep your immune system healthy due to its antioxidant and inflammation-lowering abilities.  They are also a good source of fiber to boost the overall health of your gut microbiome (9). You can add sunflower seeds to your salad or enjoy a handful at snack time! You can also add sunflower butter to your shopping list. It makes a great option for kid’s sandwiches. Look for a brand that contains no added sugars or oils.  11. Asparagus Asparagus contains prebiotic fibers that help boost your immune system by feeding the good bacteria in your gut (10). Other prebiotic foods include bananas, onions, and leeks.  References …………….. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6152177/  https://www.ncbi.nlm.nih.gov/pubmed/10594976  https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/  https://www.ncbi.nlm.nih.gov/pubmed/23440782  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998156/  https://www.ncbi.nlm.nih.gov/pubmed/23355221  https://www.sciencedaily.com/releases/2007/08/070820175422.htm  https://www.ncbi.nlm.nih.gov/pubmed/12088522  https://www.sciencedirect.com/science/article/pii/B9780857090379500114   Â
7 Sleep Better Tips
We’ve rounded up seven of our favorite sleep better tips to help you get the most restful and refreshing night in bed that you can get! Getting better sleep at night boosts your mood, memory, attention to detail, and ability to focus, learn, and articulate. It also helps reduce blood sugar, prevent chronic diseases, keep your weight at a healthy level, control hormone levels, stabilize blood sugar levels, and reduce your risk of getting sick. Unfortunately, most people don’t get enough sleep because they wake up early or can’t stay asleep. These tips can help ensure you’ll get a better night’s sleep so you wake up feeling refreshed daily. 1. Reduce stimulants throughout the day. Many people require caffeine to help get them through the day. However, drinking too much of it or drinking it too late in the day can affect your ability to sleep. Some research indicates that caffeine can stay in your system for as long as 10 hours. This means that if your last cup of coffee was at 3 PM, then you may still have caffeine in your system until 1 AM! Make sure you enjoy your cup of coffee first thing in the morning and consider switching to decaf in the afternoon. Better yet – drink water in the PM to help energize you and keep you hydrated! Nicotine and alcohol can also impact your sleep. According to one study, having a few drinks before bedtime might help you sleep initially, but these effects wear off after three days of continued use. If you’re drinking alcohol every night, then consider sticking to one. Research shows that nicotine may lead to sleep apnea. One study indicated that smoking cigarettes may lead to the severity of obstructive sleep apnea because it alters sleep architecture, arousal mechanisms, and upper airway inflammation and neuromuscular function. If you’re having problems sleeping at night, then now might be a good time to finally quit smoking or drinking for good. 2. Go to bed at the same time every night (and wake up at the same time every day). Setting a bedtime routine might sound juvenile, but your body clock enjoys a set schedule. Going to bed every night at the same time and waking up every day at the same time, even on weekends, is a great way to tell your body when it’s time to sleep. It also helps balance your circadian rhythm, which is responsible for your wake-sleep cycle. It works by reading environmental cues to determine when it’s time to sleep. For example, during the day when you are exposed to light, your brain sends signals to your body to promote alertness so that you can stay awake and be active. When night comes, the lack of light initiates the process that involves the production of melatonin, which is a hormone that causes you to feel sleepy. Keeping this process balanced and aligning your circadian rhythm by developing a bedtime routine is an important part of getting better sleep. 3. Reduce exposure to light at night. Another way to balance your circadian rhythm is by reducing your exposure to light at night. Light signals tell your brain to stop producing melatonin, which can make you feel alert when you should be sleeping. According to one study, light has a strong and rapid effect on the timing of the human circadian rhythm. Because of this, it’s a good idea to turn off electronics at least a half-hour before going to bed. This includes your TV, smartphone, computer or laptop, and any handheld drives that omit light. It’s also a good idea to make sure your bedroom is completely dark at night. It may be helpful to install high-quality blinds that block light and remove electronics from your bedroom. 4. Eat a light dinner. Eating a big meal at night that is hard to digest can interrupt your sleep by making you feel heavy, bloated, and uncomfortable. Avoid the digestive upset and indigestion that accompanies heavy meals by making your last meal of the day a light one. Enjoy lean protein, such as chicken or fish, with low-carb veggies, such as green, leafy veggies, asparagus, or broccoli. Save heavy foods that are harder to digest for earlier in the day, such as grains, dairy, or soy. In some instances, you may need to remove these foods from your diet altogether as they can lead to chronic inflammation, which affects sleep no matter what time of day you eat them. 5. Check your medications. Some medications can interfere with your sleep cycle. You may need to consult with your doctor if you are having a hard time sleeping at night. He or she should be able to adjust your dosage or recommend alternative options that don’t affect your sleep. Never cease medications before talking to your doctor, even if you suspect they are causing you to stay awake at night. 6. Exercise, but not before bed. Exercise can help reduce stress, anxiety, and depression that make it hard to fall asleep at night. If you constantly lay awake at night stressing about what you have to do tomorrow, then a good exercise session can help calm the mind and body! Research shows that physical activity levels affect your quality of sleep. According to one study, people who are more active fall asleep quicker than those who are not. Try to exercise earlier in the day if possible as strenuous exercise at night can make it harder for you to fall asleep. Adding exercise to your morning routine is a great way to establish a routine that balances your circadian rhythm. 7. Be sure your sleep partner is on the same page. Your sleep partner can greatly affect your quality of sleep. Many people have a hard time falling asleep next to a partner who is constantly tossing and turning or snoring at night. Your partner may also keep you awake by scrolling through their phone at night or bringing
The Consequences of Always Being “Wired and Tired”
If you continuously feel “wired and tired,†then you may be suffering from high cortisol levels. It occurs when you constantly feel tired, but are too wired or wound up to get any rest. Research shows that people who describe themselves as “wired and tired†may be experiencing symptoms of adrenal fatigue, insomnia, psychological stress, burnout, and more. Here’s what happens when you always feel “wired and tired,†and how to balance your cortisol levels to alleviate the feeling. What Does “Wired and Tired†Mean? “Wired and tired†refers to being exhausted or overly tired, but too anxious to sleep. You might feel this way if, while laying in bed at night, your body is tired, but your mind is wide awake. Many people describe this feeling as being burned out. If you’re feeling this way, then you’ve probably been under prolonged stress for a while now, whether you know it or not. Research shows that prolonged stress can lead to anxiety, depression, cardiovascular problems (such as elevated blood pressure), cognitive problems, insomnia, GI problems, and more. Overexposure to stress leads to disharmony in the body. Specifically, it affects our sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal (HPA) axis. The theory behind being “wired and tired†is that people have HPA axis dysfunction, which is caused by increased cortisol levels and neurotransmitter imbalances. How Does HPA Dysfunction Occur? Research shows that there are four general types of chronic HPA axis stressors: 1. Sleep disorders Cortisol is naturally suppressed during slow-wave sleep by reduced levels of corticotrophin-releasing hormone (CRH) and an increase in growth hormone (GH) secretion. Long-term exposure to stressors causes abnormal SNS and HPA axis activation, which disrupts the normal pattern of the release of these hormones. This causes cortisol levels to become elevated in the evening and during the initial sleep phases, making it hard to fall asleep and stay asleep. Research shows that HPA axis dysfunction, which leads to disruptions in cortisol and other adrenal hormones, may also be a common cause of obstructive sleep apnea syndrome. 2. Glycemic and metabolic dysregulation Cortisol is responsible for the regulation of insulin production. An increase in cortisol levels tells the brain and body that it needs to maintain enough glucose reserves to handle a fight or flight response, which is useful under short-term conditions but can cause serious side effects when maintained over long periods. People who regularly consume high glycemic foods, such as refined sugars and grains, may experience a blood sugar crash, which then causes an increase in cortisol. This causes a vicious cycle because cortisol can promote additional insulin resistance. People with high levels of belly fat or insulin resistance may have HPA axis dysfunction and can benefit from learning how to control cortisol levels in addition to making healthier food choices. 3. Chronic inflammation Normally, cortisol acts as an anti-inflammatory agent. However, when increased cortisol levels are present in the body, it has the opposite effect. Research shows that chronic inflammation signals cortisol release through the HPA axis and inflammatory signaling. This process can become worse if you have undiagnosed inflammation in the gut, such as irritable bowel disease or food allergies. It can also be present in obesity and chronic inflammatory conditions, such as arthritis and cardiovascular diseases. 4. Mental and emotional stress Feelings such as grief, fear, anxiety, excitement, and guilt can trigger a strong HPA axis response, including a rise in cortisol levels. Research shows that each individual has their own unique way of responding to mental and emotional stressors. The magnitude of the HPA stress response due to mental and emotional stress depends on several factors, including the threat to the person, the sense of loss of control, the unpredictability nature, and the novelty to the person. How To Balance Cortisol Levels The key to regulating cortisol levels is to correct any HPA axis stressors, such as the ones listed above. Here’s how you can do that. 1. Reduce inflammation. Reducing chronic stressors that stimulate the inflammatory response can help restore balance to your cortisol levels. To effectively reduce inflammation, it’s best to tackle this from a variety of approaches. You can start by eliminating inflammatory foods from your diet, such as gluten, soy, dairy, refined grains, and sugar. Replace processed foods with whole, plant-based foods, such as fruits, vegetables, fiber-rich legumes, nuts, seeds, and fruit, and lean protein, including fish and poultry. These foods provide healing nutrients, such as vitamins, minerals, antioxidants, and fiber, which zap inflammation and restore balance to your hormone levels. Pay special attention to your intake of high glycemic foods during this time, which can negatively impact your glucose and insulin levels, resulting in higher cortisol production. 2. Exercise. Exercising helps reduce cortisol levels in two ways. First, it’s a great stress-relieving tactic for reducing emotional and psychological stress. Next, cortisol has an anti-inflammatory effect on the body, which can help alleviate SNS and HPA axis dysfunction. Fitting daily exercise into your routine might seem impossible due to the current stressors of the pandemic. Many of us are trying to work, care for multiple children, and homeschool all at once. Try to get it done first thing in the morning before the day gets away from you. This might require you to wake up early, but you’ll feel much better when it’s done. Avoid working out in the evening as this may contribute to your inability to sleep at night. 3. Improve your bedtime routine. Your nighttime routine might need a makeover if you want better sleep. Start with eating a light meal at dinner. Go with a lean protein and some low-carb veggies, which should be easy to digest while you sleep. After dinner, try limiting television and electronic devices that can contribute to stress and delay the production of melatonin. Make sure your bedroom is completely dark when you sleep and encourage children into their own beds so you can sleep uninterrupted. Some people find that meditating before bed can help reduce the
How Stress Impacts Your Immune System And Overall Health
Have you ever noticed that you tend to get sick when you’re overly stressed? You might even wake up with a sore throat or stuffy nose after a particularly stressful day. Now, more than ever, people are walking around overly stressed due to the pandemic, which puts us at an increased risk of catching the coronavirus and dealing with severe symptoms. One of the best things you can do to boost your immune system is to find healthy ways to deal with stress. Here’s how stress impacts your immune system and overall health, and what you can do about it. Stress and Immune Health When you’re stressed, your body has a reduced ability to fight infections. Additionally, as you age, you are also less likely to build appropriate immune responses to stress. Research shows that psychological stress affects people in a similar manner as the chronological aging process, and aging coupled with stress increases immunological aging, making it harder to stay healthy. For this reason, older adults have a hard time halting cortisol production in response to stressful events. Normally, cortisol has an anti-inflammatory effect on the body. However, chronic elevations can cause the immune system to become overworked and resistant, which compromises its ability to function properly. As a result, an accumulation of stress hormones and overproduction of inflammatory molecules further dampen the immune response. According to one study, caregivers, who are normally in stressful roles, have longer wound healing times, increased inflammatory markers in the body, lower antibody production, and increased reactivation of viruses. Research shows that immune cells have receptors for certain hormones and neurotransmitters on their surface. These receptors communicate with immune cells and prepare the body to launch an immune response if necessary. These immune cells change their responsiveness to signaling to hormones and neurotransmitters during stress. Over time, chronic stress causes immune cells to become overworked, which causes negative changes to immune responses. How Does Stress Affect Your Overall Health? Chronic stress ages the body and puts us at an increased risk for illnesses. We can detect some of the changes that stress puts on our body by measuring telomere length. Telomeres are structures found at the end of our chromosomes. Their job is to protect our DNA. Research shows that telomere length can be used as a measure of biological aging. It’s also linked to social, psychological, and physiological factors. According to one study, chronic stress is linked to shortened telomere length and an increased risk of disease in older people. Some studies show that people who have been married for a long time or who have more money are biologically younger than those who live under more stressful conditions. Additionally, psychological stress has been shown to increase the risk of several diseases due to its impairment of immune system functioning. For example, research shows that chronic stress increases your risk of developing autoimmune conditions, gastrointestinal symptoms, schizophrenia, and other chronic inflammatory diseases. According to the National Institute of Mental Health, stress can also cause the following health problems: Reproductive system damage Cardiovascular problems, such as high blood pressure and heart disease Sleep disorders Digestive ailments Mental disorders, such as anxiety and depression Diabetes If you’re under chronic stress daily, then you might find it hard to concentrate or even articulate in a professional manner. Simple tasks become daunting because your focus is elsewhere. The American Psychological Association stated that stress can cause your muscle to tense up and become painful. It can also trigger headaches, migraines, and vision problems. Stress can make it hard to breathe, increase the occurrence of panic attacks, and cause irregular heartbeats. It makes it harder for you to digest your food properly, which can lead to bloating, gas, indigestion, and other GI complications. The APA stated that chronic stress may contribute to long-term heart and blood vessel problems. It can also cause inflammation in the circulatory system, especially in the coronary arteries, which increases the risk of a heart attack, high blood pressure, and cholesterol levels. Stress may also cause reproductive problems in both men and women, such as pregnancy loss, infertility, decreased sexual desire, worsening of PMS symptoms, and reproductive diseases. Tips For Dealing With Stress Dealing with stress in a healthy manner is an important part of boosting your immune health. Follow these tips to help strengthen your immune system and fight stress. 1. Get more sleep. Research shows that sleep may help relieve stress-induced decreases in immunity. According to one study, even one night of poor sleep can significantly increase neutrophil levels and decrease neutrophil function in healthy men. To get better rest, try going to bed at the same time every night and waking at the same time every morning, even on weekends. This helps balance your circadian rhythm or body clock. Other helpful tips include limiting caffeine, nicotine, and alcohol during the day, reducing exposure to light, and exercising earlier in the day. 2. Exercise. Exercise doesn’t just help reduce stress. It also boosts immunity. Research shows that acute exercise improves immune response, defense activity, and metabolic health. Regular exercise has been shown to improve immune regulation and delay the onset of many age-related diseases. You don’t have to participate in strenuous exercise to see benefits, either. Moving more is a good place to start. Taking daily walks in nature can help reduce stress and connect you to the outdoors, which has also been shown to be relaxing and soothing on stress levels. 3. Find someone to talk to. Lastly, finding someone to talk to can help you manage your stress levels. It doesn’t have to be a psychotherapist, although that may help the most. Research shows that talking to someone can help reduce stress. According to one study, emotional similarity buffers stress. The authors concluded that finding someone to relate to your problems to can help reduce stress and cortisol response. Writing out your feelings, talking to a friend on the phone or through text, and journaling may help
Ways To Obliterate Brain Fog
Brain fog is a term that describes the inability to focus. It might occur after a restless night of sleep or a meal high in inflammatory foods, such as gluten, dairy, processed grains, or sugar. Although not a medical condition itself, brain fog usually occurs as a result of inflammation in the body. It can make you feel “fuzzy†and increase the difficulty of simple tasks, such as memory, decision-making, and organizational skills. Here’s how to get rid of it. #1 – Get more sleep. Getting more sleep is easier said than done for most people. However, it’s often one of the primary reasons why you’re experiencing brain fog. Research shows that your brain doesn’t operate properly when you’re sleep-deprived. According to one study, sleep deficiency impairs working memory and attention as well as other functions, such as decision-making and long-term memory. Partial sleep deprivation also affects your cognitive function. It has been shown to influence attention, including vigilance. Additionally, lack of sleep impairs your brain cell’s ability to communicate with one another. Research from Harvard Medical School suggests that sleeping more can help burn away brain fog. Here’s how to get better sleep: Don’t try to multitask in your bedroom. In other words, don’t bring your laptop in and try to work before bed. Reserve your bedroom for sleep only. Try to make the room as dark as possible and reduce the amount of light you’re exposed to before getting in bed. If you don’t fall asleep with 20 minutes, some experts recommend getting up and doing something relaxing before trying again. Reduce stimulants throughout the day, including caffeine, nicotine, and alcohol. Eat a light meal for dinner so that your sleep isn’t disrupted by trying to digest a heavy meal. Exercise early in the day as opposed to at night. #2 – Cut out inflammatory foods. If you get brain fog after a meal, such as lunch, then try to think about what you ate that may have caused this. Many people get brain fog after eating gluten, which can be highly inflammatory. Other foods that may induce inflammation and brain fog include dairy, grains, sugar, soy, artificial sweeteners, sweeteners, food dyes, legumes, soda, candy, and vegetable oils. Eating an anti-inflammatory diet that is high in whole, unprocessed plant foods, healthy oils, and lean proteins can help obliterate brain fog. Focus on fruits, vegetables, nuts, olive oil, coconut oil, seeds, chicken, fish, eggs, and turkey. Some people may also tolerate sprouted grains well. #3 – Reduce stress. Stress can make it hard to think properly, especially if it’s ongoing. If you feel stressed due to overwhelming responsibilities, then getting organized can help you feel in control again. Writing out your daily tasks and setting a schedule can help. Don’t forget to schedule daily exercise as this is a great form of stress-relief. Exercise is also anti-inflammatory in nature and has been shown to boost mood, which can also help reduce stress and brain fog. Many people find that a good exercise session helps clear the mind.