Tag: sleep

Screen Time before Bed: Less Sleep & Higher BMIs

Screen Time before Bed: Less Sleep & Higher BMIs

Photo by Rhett Noonan on Unsplash According to Penn State College of Medicine, researchers have found that using technology before bed was associated with less sleep, poor sleep quality, greater fatigue, and high body mass indexes (BMI). Previous research points to technology impacting sleep patterns. 

Caffeine: How Much is Too Much and Is It Harmful?

Caffeine: How Much is Too Much and Is It Harmful?

Many of us rely on a caffeinated cup of coffee or tea at the start of our day to get ourselves going and provide that boost of energy we all need. Caffeine is commonly used to increase wakefulness and improve concentration and focus. But how 

Gut Health Impacts Sleep, Calling for Pre- and Probiotics

Gut Health Impacts Sleep, Calling for Pre- and Probiotics

The interaction between the gastrointestinal tract and the nervous system is called the Gut Brain Axis. And it’s gaining a lot of attention from both scientists and consumers. Though the number of clinical trials that explore this link is limited, recent reviews of this interaction are showing promising results.

Bacteria that exists in your body is often thought of as unhealthy, but certain strains of bacteria in the intestines are crucial for proper digestion and overall health. Your intestines naturally hold about two pounds of bacteria in total, but this bacteria needs to be varied in species and abundant in the healthy strains.

What are Probiotics?

Probiotics are friendly bacteria that make up the microbiome in the gut, or digestive tract; they are a key to good health, and the gateway to good digestion and regularity.

Levels of probiotics tend to decrease with age and are lowered by other factors including poor diet and obesity. As the level of probiotics decrease, problematic bacteria in the gut generally thrive and increase. Research shows that species of probiotics, when naturally present or consumed in adequately supportive quantities, may confer the greatest health benefits to individuals of all ages. These include lactobacillus (which inhabit the small intestine), mouth and vaginal tissue, and Bifidobacterium (which are more numerous and are major inhabitants of the large intestine (colon)). Both create many important metabolites out of our food and these perform a number of functions including burning fat, controlling our appetite, fueling digestion and detoxification, and supporting immunity.

The third critical group of probiotic bacteria known as bacillus, are spore-bearing bacteria that carry around their own house (and are the only ones to do so). This makes them resistant to heat, moisture and light, stomach acids and digestive enzymes and they are readily able to colonize the small intestine.

These bacteria have been shown in rigorous human clinical trials to help with the following, according to Archana Gogna, MS, CNS, MBA:

  • Crowd out and limit the growth of putrefactive microorganisms that contribute to gaseousness or ill health.
  • Create an acidic environment out of the fibers in fruits and vegetables that limit the growth of infectious bacteria and also produce antimicrobial-like substances called bacteriocins that contribute to the control of bacteria like E-coli, and yeasts.
  • Help energize the enzymes that improve digestion and the absorption of nutrients. This may help lactose intolerance, as well as other digestive issues that can lead to bloating or constipation.
  • Produce certain B-vitamins and vitamin K. They have also shown to facilitate the absorption of minerals such as Calcium, Magnesium, Iron and Zinc.
  • Release acetate from the fibers in fruits and vegetables to help us feel full and create CLA out of vegetable fats that helps burn belly fat
  • Colonize the skin and mucous membranes and play an important role healthy microbial balance of the skin, vaginal region, breasts and urinary tract.
  • Support digestive comfort
  • Support daily bowel movements
  • Support total body immunity
  • Are appropriate to take year-long for many people

What are Prebiotics?

Prebiotics are non-digestible carbohydrates that act as food for probiotics. These can be found in whole grains, bananas, onions, garlic, honey and artichokes. But when you do not consume those foods in your diet, you can be creating a major deficit in prebiotics. Foods like yogurt are considered symbiotic, as they contain both prebiotics and probiotics – live, healthy bacteria and the fuel they need to survive.

The Study

In January 2017, scientists from the University of Colorado, the University of California and Mead Johnson Nutrition reported that supplementing the diet of lab rats with probiotics (galactooliosaccharide and polydextrose) plus lactoferrin and milk fat globule membrane, may improve non-REM sleep in early life and a quicker rebound in REM sleep after stress. Scientists reported, “In addition, the rats consuming the test diet had an attenuated stress-induced flattening of the core body temperature and were protected from the stress-induced decrease in gut microbial alpha diversity. These data are the first to show that a diet rich in prebiotics can modulate the sleep/wake cycle both before and after stress and induce stress-protective effect in diumal physiology and the gut microbiota.”

Questions for Jerry Hickey, R.Ph on digestive health, prebiotics or probioitcs? Leave us a comment now!

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Eating Meals Late at Night Causes Weight Gain and Impairs Fat Metabolism

Eating Meals Late at Night Causes Weight Gain and Impairs Fat Metabolism

If you’ve ever been on a diet, one common tip is to not eat heavy meals at night, usually past 9pm. The reason being that the probability of high activity level after that time, enough to burn the fat from that meal, is very slim. 

Your Quality of Sleep Declines As You Get Older

Your Quality of Sleep Declines As You Get Older

A recent review of scientific literature published in the journal Neuron found that aging adults may be losing their ability to produce deep, restorative sleep. Medical News Today states that as the brain ages, neurons and circuits in the areas that regulate sleep slowly degrade, 

New Study: GABA Ingredient May Help You Fall Asleep Faster

New Study: GABA Ingredient May Help You Fall Asleep Faster

Gamma-amino butyric acid (GABA) is a chemical messenger, a neurotransmitter, naturally found in the human brain and eyes. Its main function is to reduce the activity level of neurons, which, a new study says, may boost sleep – helping individuals to fall asleep faster. The use of a GABA supplement is becoming increasingly popular among people looking for ways to support their rest and relaxation.

The Study on GABA

The small study, published in the journal Food Science and Biotechnology, indicated the ingredient led to “shorter sleep latency, the time between wakefulness and the first stage of sleep.”

Researchers recruited 10 individuals with a high probability of sleep disorder and an average age of 37.7 to participate, according to the Pittsburgh Sleep Quality Index (PSQI). The PSQI is a questionnaire created by the University of Phoenix’s Department of Psychiatry consisting of 10 questions that “relate to your usual sleep habits during the past month.” Click here to take the PSQI for yourself!

For three weeks, participants were given 112mg of PharmaGABA. The first and third weeks were active, while the second week served as a “wash-out” period.

Results of the Study

The study’s results showed that GABA reduced sleep latency and lengthened deep, non-REM sleep. A blood analysis showed that GABA was also absorbed very rapidly (between 30 minutes of being administered) and trace levels dropped suddenly soon after. After the use of GABA, subjects reported feeling “refreshed and alert”.

The study notes that there is an important distinction between GAMA and sleep formulations, like non-prescription sleep aids, as they “linger in the blood long after rising, resulting in a qualitative decline in cognitive and physical condition.”

How to Boost Your Sleep Routine, Naturally

According to Dr. Millie Lytle, ND, CNS, former Director of Nutrition for InVite® Health, “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:

  • Turn off cell phones, computers and the television at least an hour before bed
  • Go to bed at a regular time each night. The best time is at least 1-2 hours prior to midnight.
  • Engage in gentle activities such as: calm conversation, listening to soothing music or meditation tracks, light stretching, having a bath, drinking herbal teas, reading a novel, cuddling or other intimate contact, or petting an animal.

Once into bed, only do sleep-time activities. At this time, using essential oils such as lavender applied to the bottoms of feet and dropping on pillow is 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.”

To read Dr. Millie’s full article, entitled, “Your Natural Sleep Routine”, click here!

Source: http://www.nutraingredients-usa.com/Research/GABA-ingredient-shows-sleep-benefits-Study

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