Nutrition. Vitamins. You.
Photo by Chad Madden on Unsplash According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults ages 18 and older, or over 18% of the population each year. And, according to …
Photo by Awar Jahfar on Unsplash Do you have trouble falling or staying asleep? Or do you find yourself not waking up feeling rested? You’re not alone! A third of US adults report that they usually get less than the seven hours that is recommended. …
There are thousands of us who like to slip into our pajamas and put our heads down for a good night’s sleep. But what happens when you find yourself lying away in the early hours of the morning because you can’t fall asleep or can’t stay asleep? You’re not alone! About 70 million Americans suffer from chronic sleep problems, according to the Centers for Disease Control and Prevention (CDC).”Lack of sleep is associated with injuries, chronic diseases, mental illness, poor quality of life and well-being, increased healthcare costs, and lost work productivity,” reports the CDC.
Luckily, there are a number of things that people can do to try and improve their sleeping schedule. Here are some of the most popular supplements that might help you get to sleep and stay asleep, for the nights rest you’ve been searching for, according to former InVite® Health Nutritionist, Millie Lytle, ND.
Melatonin is a hormone produced in the pineal gland in the center of your brain. Melatonin regulates the body’s circadian rhythms, your body’s 24-hour clock that regulate your sleep-wake cycle. The levels of melatonin in the blood are highest prior to bedtime. When Melatonin is high, cortisol is low. Melatonin is also essential for the synthesis of Serotonin. As a supplement, it re-calibrates your 24-hour body clock for shift workers or those who work nights. Excellent for jet lag and traveling. In a systematic review of sleep aids used for children and adolescents with ADHD, melatonin showed a positive response, higher total sleep time, and easier time falling asleep at bedtime as well as after waking in the middle of the night6.†
5-HTP (5-Hydroxytryptophan) is an amino acid that contributes to healthy serotonin activity in the brain during the day. By supporting and regulating your brain’s serotonin supply during the daytime hours, 5-HTP helps to boost your mood, promote a feeling of overall well-being, stabilize mood swings and decrease anxiety. Overnight, 5-HTP acts as the precursor to your brain’s natural melatonin production. This function may help support a restful night’s sleep. The daytime and night-time activities of 5-HTP work together to improve your mood and restore mental energy.†
Valerian root has been used as a sedative and anti- anxiety treatment for more than 2,000 years. Extracts of the roots of valerian (Valeriana officinalis) are widely used for inducing sleep and improving sleep quality. A review of 16 small studies suggests that valerian may help people fall to sleep faster with only minor side effects and no hangover5. Valerian’s sedative properties becomes more effective over time, so it’s best to take it every night for a short period of time. Start with the lowest dose (200mg) then increase over several days’ time (up to 1000mg). Valerian is considered safe to take for four to six weeks alone or in combination with other herbs, but not alcohol or sleep medications. Valerian does not work for everyone.†
L-Theanine, anextract from green tea, is excellent for persistent thoughts. Day or night, take for anxiety, panic and to calm down worrisome thoughts by increasing blissful alpha-waves in the brain, before bed or in the middle of the night. It works fast and comes with very few side effects. L-Theanine, when compared with the drug Zolpidem, increased speed of falling asleep children with ADHD using Zolpidem experienced zero sleep benefits and many side effects6.†
Magnesium is a mineral essential to over 400 functions in the body. It is essential for blood pressure and blood sugar regulation. It is an electrolyte that calms the heart rate, eases muscle cramping and restless leg syndrome. It is also relaxing to the nervous system. Supplementation of magnesium improved subjective measures of insomnia such sleep efficiency, sleep time, early morning awakening in one study on elderly people. It also reduced stress signaling, such as lowering cortisol and increased melatonin levels in the same population2. If L-Theanine relaxes the mind, Magnesium relaxes the body.†
One of the best practices that help to fall asleep is exercising. Another good tip is to finish dinner at least 2 hours prior to “hitting the hay” and develop a sleep routine. Follow this checklist to help turn your nights into dreams:
Once into bed, only do sleep-time activities. Trying to find the solution for you can be difficult as there are so many techniques online. Other methods can include using essential oils such as lavender applied to the bottoms of feet and on pillows can be enjoyable and soothing. If counting sheep are not enough to blank your mind, then try an exercise-based relaxation technique called progressive-relaxation, which involves clenching each muscle group of the body as hard as possible, then enjoy the relaxation. Progressive relaxation clears the mind and relaxes the body.
References:
Mai E and Buysse DJInsomnia: Prevalence, Impact, Pathogenesis, Differential Diagnosis, and Evaluation. Sleep Med Clin. 2008; 3(2): 167–174.
Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12.
Barrett JR, Tracy DK and Giaroli G. To Sleep or Not To Sleep: A Systematic Review of the Literature of Pharmacological Treatments of Insomnia in Children and Adolescents with Attention-Deficit/Hyperactivity Disorder. J Child Adolesc Psychopharmacol. 2013 Dec 1; 23(10): 640–647
Photo by Malvestida Magazine on Unsplash It turns out, aging doesn’t just impact your looks. Aging also impacts the ability of the circadian clock (your body’s natural sleep/wake cycle) to re-set itself when exposed to light. Yes – that means your cell phones, tablets, TVs …
Photo by Toa Heftiba on Unsplash Written by Allison Menor, BS Emotional eating is a problem that has plagued our country for decades as a result of unhealthy cultural behaviors. The use of unhealthy foods for positive reinforcement has caused millions of Americans to associate …
At the start of a new year, healthy resolutions are a common goal. From weight loss to healthy nutrition, these resolutions may seem like a great idea, but by mid-February your motivation begins to slow down. The reason is due to high expectations and standards towards your goals. If you would like to lose thirty pounds, that is great! But attempting to achieve that goal by early-March can be very disappointing, unrealistic and downright unhealthy. Here are a few simple, yet effective, healthy resolutions that you can set in 2018 and actually achieve.
Here is how to crush your health and fitness resolutions!
Set goals that target behaviors and build new, healthier habits instead of a goal towards a number like weight loss. Once something becomes a habit, it will become second nature and you will not even have to think about it.
If you are not a runner, do not try to start training for a 5K January 1st. Aim smaller so your goal can be more achievable. Try to take the stairs instead of the elevator at work. Walk the dog around the block a few times instead of just letting her outside in the backyard. Have a dance party in the middle of the living room with your kids or grandkids! After all, the best activity is the one you enjoy so make it worthwhile.
For those who are regularly active, take it up a notch. Start incorporating protein in your diet; whey protein is a dairy protein and is rich in two amino acids, Glutamine and Leucine, that make it particularly helpful for supporting and rebuilding muscle. It has also been shown to support weight loss, especially of fat tissue, mainly through muscle building and balancing of blood glucose (sugar) levels.
Getting enough sleep means more than just keeping yourself refreshed for the next day. Unhealthy sleep can lead to mental fatigue, a bad mood, and lack of focus. But unhealthy sleeping patterns can also lead to long-term health consequences, including chronic medical conditions like diabetes, high blood pressure, and heart disease, according to the Division of Sleep Medicine at Harvard Medical School.
Need help relaxing and falling asleep? You may benefit from these sleep vitamins!
This is a big healthy resolution to take on, but the benefits are well worth it. We all know that smoking can cause incredible damage to the body, including lung cancer, emphysema and heart disease. But when patches and medications do not work, you may want to turn to nutritional supplements for help.
A 2014 study performed by researchers from the University of Haifa in Israel and published in the Journal of Psychopharmacology, has found that taking omega-3 supplements reduces cravings for nicotine and even reduces the number of cigarettes that people smoke a day.
The lead investigator, Dr. Sharon Rabinovitz Shenkar reports, “The substances and medications used currently to help people reduce and quit smoking are not very effective and cause adverse effects that are not easy to cope with. The findings of this study indicated that omega-3, an inexpensive and easily available dietary supplement with almost no side effects, reduces smoking significantly.”
A complete change in your diet of removing all “bad” foods is a common New Year resolution. But if you currently follow an unhealthy diet, you may want to approach your dietary changes slowly.
The benefits of eating fruits and vegetables speak for themselves; not only do they have fewer calories than the fast food and snacks many consume today, but they are unprocessed, and low in sodium and sugar. Start with cooking just one more meal a week than you do now, with ingredients like healthy greens. For lunch, pack a fruit like an orange or apple. Just one small change each day can lead to a big difference in your diet.
If you have a hard time incorporating vegetables into your diet, you may benefit from a non-GMO vegetable supplement! Research shows that multiple servings of vegetables throughout the day is required for maximam protection for health and longevity.
According to Nicole Crane, BS, NTP, hundreds of years ago, most individuals ate as little as 21 teaspoons of sugar per year. Today, our food supply is completely over-saturated with refined carbs, and the average American consumes between 150 and 180 pounds of sugar each year! Sugar damages your bones, joints, skin, eyes and the quality of sleep. We all want to feel our best and live well far into old age. One of the best things you can do is begin to cut out sugar from your diet.
Start small – the easiest way to start to cut down sugar is to do it by cutting it out of your beverages. Instead of a cup of soda, grab a bottle of water. Slowly cut back on how much sugar you add to your coffee every morning. Think small changes first when it comes to changing up your diet!
Change is not easy; especially when it is a lifestyle change. Keep your healthy resolutions this year by starting small. Small changes lead to healthy choices!