quality sleep Archives - Amazing Health Advances

Night Owls Face Greater Risk of Heart Disease and Type 2 Diabetes

AHA Publisher — Wed, 28 Sep 2022 07:18:11 +0000

News Staff via NaturalHealth365 – You may have heard the saying attributed to Benjamin Franklin: “early to bed, early to rise, makes a man healthy, wealthy, and wise.” However, not everyone likes to go to bed early. Some people are “early birds,” while others tend to be “night owls.” Yet, new information published in Experimental Physiology suggests that being an early riser could decrease your risk of some chronic diseases. The research indicates that “night owls” may actually be at higher risk of diabetes and heart disease. Are “Night Owls” at Greater Risk of Chronic Disease? The recent research, completed at Rutgers University in New Jersey, evaluated participants according to what times of day they preferred to sleep or be active. Researchers looked at factors like body mass and composition, insulin sensitivity, and fat and carbohydrate metabolism. Study participants ate a controlled diet so that diet would not alter the study results. They were subsequently monitored over the course of a week. Researchers measured the participants’ fuel preferences, which refers to whether their bodies favored carbohydrates or fats as energy fuel. To gather this information, researchers performed tests at rest and then during two bouts of exercise. The “night owl” group of participants exhibited a propensity to use carbohydrates instead of fats and also showed signs of insulin resistance. Furthermore, the “early birds” demonstrated higher aerobic fitness levels. Why Night Owls May Face a Greater Risk of Heart Disease and Diabetes The study findings are concerning for those of us who prefer to stay up late. People in the “early bird” category like to rise and be active earlier in the day. Researchers found that these people were more likely to use fat as an energy source and use insulin more efficiently. For night owls, the trouble lies in the metabolic differences. The impaired insulin response shown by the night owl group puts them at a higher risk of developing two dangerous chronic conditions – cardiovascular disease and type 2 diabetes. While the reason for the metabolic disparity between early birds and night owls remains unclear, researchers believe it may be related to the body’s circadian rhythms. These natural sleep/wake cycles appear to play some role in how the body uses insulin, contributing to higher disease risk in some people. How to Sleep Better and Stay Healthier Given the study findings, it may be worth paying attention to Benjamin Franklin’s words after all. Additionally, those who stay up late often miss out on valuable parts of the natural sleep cycle. Your deepest sleep occurs earlier in the night instead of later. In fact, sleeping between the hours of 10 pm and 2 am are the most restorative for your body. Consequently, your sleep will tend to be less restorative when you stay up very late, missing out on this vital cycle. So how can you get the most out of your precious sleeping hours? For one, minimize light from screens, caffeine, and alcohol late in the evening to help your mind and body better prepare for sleep. You’ll also find it quite helpful to expose yourself to the night by going outside for 30 – 60 minutes. This will help you to “settle down” after a stressful day. Putting your bare feet on the ground will give you added benefits for a good night’s sleep. Of course, getting enough exercise – on a regular basis – will help. And get up a bit earlier, so you’re ready for bed sooner. Sources for this article include: MedicalXpress.com To read the original article click here.

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A Good Night’s Sleep Is Good for Your Heart: Here Are Some Tips for Better Sleep and a Healthier Heart

AHA Publisher — Wed, 14 Sep 2022 07:00:06 +0000

Lorie Johnson via CBN News – There’s no question that sleep is important to our health and well-being. Now the American Heart Association is emphasizing that it’s also one of the most important paths to heart health. That’s worth our attention because heart disease kills more Americans than any other cause of death. To show the powerful connection of sleep to a healthy heart, the AHA is adding sleep to its overall key measurements. It joins diet, exercise, nicotine exposure, body mass index, blood lipids, blood glucose, and blood pressure. Most health experts and institutions recommend adults get seven to nine hours of sleep each night, preferably with few to no interruptions. Bodies need that time to repair and reset, and doctors say without it, our heart pays the price. Research shows people who regularly sleep less than six hours a night my triple their risk of heart disease. The concern is that’s not enough time spent in the deepest stage of sleep, when blood pressure and heart rate drop as much as 20 percent, reducing stress on the heart. Also during this sleep stage, the brain releases growth hormones that help the heart recover from demands placed on it during the day. Deepak R. Talreja, M.D., a cardiologist with Sentara Healthcare told CBN News sleep is very important to heart health, but unfortunately, today more than half of all U.S. adults don’t get enough, and sleep deprivation is more common now than it was in past generations. “As our society has gotten busier and busier and we’re all available 24/7 with devices that connect us all the time,” he said, “most Americans don’t get enough sleep.” He sees firsthand how that’s taking a toll. “When someone is sleep deprived, it affects their overall functional status, their mental state, they tend to have more problems with depression, pessimism, anxiety,” he explained. “Then there are direct effects on inflammation, on heart rhythm issues, and on the presence of heart disease.” Dr. Talreja tells his patients that the path to better sleep begins with the right environment. The bedroom should be dark, cool (but not too cold), and quiet, which can include a white noise machine to cover up environmental or outside noises. Then establish your best bedtime and stick to it. “Set an alarm to remind you, just like you have a wake-up alarm, a go-to-sleep alarm can be very helpful,” he said. Stay away from electronics well before bedtime and silence them to avoid interruptions during the night. If you do wake up, stay away from the smartphone. “We’re tempted to pull our device quickly if we’re having a little bit hard time sleeping and look at Facebook, Twitter, Instagram, or do things that one, introduce light to our environment, and two rev us up instead of letting us calm down,” said Dr. Talreja. Exercise is also very important to getting a good night’s sleep. “That way when it comes time for sleep, your body’s ready for it. Someone who doesn’t do anything (physical) during the day, they haven’t really worn out their body so they’re not ready to sleep,” Dr. Talreja explained. Dr. Talreja points to a star patient who changed his ways. Severino Tiaba now works out daily and goes to bed at nine o’clock. “Now that I’m getting older, it’s routine,” Severino told CBN News. “The kids are out of the house. It’s just me and my wife.” Severino made a lot of other changes after suffering a heart attack six years ago. “My chest was burning real bad,” he recalled. “I had my wife take me to the emergency room because I felt like I needed to get checked out and it just got worse.” That near-death experience convinced the beer-drinking, cigar-loving, junk food junkie to do a 180. “I want to be around to see my grandkids,” he said. Severino started by following Dr. Talreja’s advice to switch to a more heart-healthy diet. Dr. Talreja recommends a plant-based eating plan that minimizes saturated fat, sugar, and processed foods. Severino enjoys the Mediterranean diet. “I eat a lot of fruits, a lot of vegetables, a lot of grains,” he said. “No more red meat, no more pork. So I eat a lot of cold water fish, salmon, mackerel, and poultry.” He gave up alcohol except an occasional glass of red wine, and ditched the cigars. “The biggest risk factor for heart disease in this era is still smoking,” said Dr. Talreja. “Quitting smoking is far and away the single most important thing a person can do.” Dr. Talreja says some people are better able to improve their heart health by making changes gradually and with the help of others. “First, introduce more fruits and vegetables into your diet. Cut down fried food and fast food, cut down soda,” he advised. “Pick specific goals you can achieve, and then pull other people in your life into it. If a whole family decides together they’re going to eat more healthful, they’re more likely to succeed.” So while heart disease is currently America’s number one killer, that could change. “If we could get the average American to eat better, exercise, pay attention to their other risk factors, and sleep better,” Dr. Talreja said, it would make a world of difference. To read the original article click here.

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80% of Americans Have Less Than Optimal Cardiovascular Health, New Study Finds

AHA Publisher — Fri, 08 Jul 2022 07:00:11 +0000

Patrick Tims via NaturalHealth365 – It is shocking to discover that merely one in five Americans have optimal heart health. The American Heart Association recently published this startling finding. Researchers determined the country’s population lacks sufficient cardiovascular health in the context of the Life Essential 8 scoring system for cardiovascular health. The system’s calculations are based on information provided by more than 23,000 participants in nationwide surveys. The surveys, administered between 2013 and 2018, asked questions pertaining to health. The results revealed that more than three-quarters of the United States have less than optimal heart health. In addition, heart health scores changed based on mental health, household income, ethnicity, race, gender, and age. Overwhelming Majority of Americans Suffer From Poor Heart Health Now that word is spreading about the country’s heart health crisis, the focus shifts to improving heart health. Healthy sleep that stretches out for seven to nine hours along with a nutrient and vitamin-packed diet are both essential to heart health. The little-known truth is that sufficient sleep is necessary for both brain and cardiovascular health. Exercise, blood lipids, body mass index, blood pressure, and even blood glucose also play a role in heart health. The Life Essential 8 score for heart health is determined by adding the scores for the metrics listed above and dividing that total by eight. Study Draws Startling Conclusions The fact that the Life Essential 8 heart health scoring system reveals that 80% of adults score at a moderate or low level is concerning. However, some critics question whether the researchers evaluated the health data of enough individuals. The data used in the study stems from United States National Health and Nutrition Examination surveys, including more than 13,000 adults between the ages of 20 and 79 and almost 10,000 kids, tweens, and teens. The results reveal kids, tweens and teens enrolled in the study scored 65.5 on the Life Essential 8 scale. The adults enrolled in the study had a disappointing 64.7 score on the same scale. However, it must be noted that the score for the younger participants in the age range of two to 19 factored in alterations in the context of age, including body mass index, physical activity, and dietary intake. Interestingly, a low 0.45% of American adults achieved a perfect score on the Life Essential 8 system. Nearly 20% of adults in the United States have elevated heart health, 62% have moderate, and 18% have low. Adult women scored better than men, with an average of 67 compared to the men’s average of 62.5. What Are the Causes of Heart Disease? There is plenty of discussion about whether the COVID-19 jab causes heart problems. Several jab-related health issues have arisen, including some pertaining to cardiovascular health. Heart inflammation, myocarditis, and pericarditis have increased in frequency after the vax was administered. Additional causes of heart problems include excessive consumption of alcohol, sedentary behavior, obesity, poor diet, and diabetes. Embrace the Challenge of Preventing Heart Disease If you are willing to change your lifestyle and diet, you will significantly reduce the chances of heart problems. Avoid any known toxins plus consume a wide variety of vegetables and fruit. Of course, as much as possible, choose organic varieties to avoid those unwanted toxins. In addition, reduce your alcohol intake, eliminate nicotine and engage in at least light to moderate physical activity for a minimum of 20 minutes daily. Sources for this article include: ScienceDaily.com To read the original article click here.

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3 Ways to Boost Your Mental Energy When You Are Tired & Overwhelmed

AHA Publisher — Wed, 23 Mar 2022 07:00:58 +0000

Dr. Caroline Leaf – In this podcast (episode #364) and blog, I talk about three tips to boost your energy when you are tired and overwhelmed. Why do we get tired? Our nonconscious mind never stops. It’s always trying to make us aware of issues that are damaging our resilience and causing neurophysiological disruptions in our brain and body. However, the conscious mind and brain do get tired because they work on energy, like our phones. This is kind of like when we have a whole lot of apps open, the brightness is on full and we are constantly using our phone—very soon the battery will die. And, like you need to recharge your phone, you also need to recharge your brain and conscious mind. It’s best we do this in a regular way, by incorporating periods of rest into our daily schedule to keep the brain charged all day long. This will also help us better know when to switch off at the end of the day. If we go for too long without rest, we may think we are okay, but the next day we won’t feel as rested as we should, and may notice our creativity or ability to think clearly is off because we didn’t recharge regularly the day before and pushed the conscious mind and brain to the limit. As we go through our day, everything we experience is processed by our conscious mind, nonconscious mind and brain. During this time, a lot of neuroplasticity (brain change) is occurring—we will have built about 8000+ new memories in thought tree clusters into our brain. This activity makes our brain, conscious mind and body pretty tired because they have limited energy, but the nonconscious mind never gets tired because it operates at a different level. The conscious mind and brain will get tired even if we can have a lot of good stuff happening in our lives. This is often why, even when things are going well, we can feel a loss of drive and creativity, and maybe even a little depressed. This is completely normal! The key to managing this activity is to become very self-regulated so that you don’t burn out. You can start practicing this by: Pausing every 30-45 minutes and going into what I call a “thinker moment” for a few minutes, when you switch off to the external and onto the internal and just let your mind wander and do a bit of daydreaming. (I discuss this in greater detail in my book Cleaning Up the Mental Mess.) Just stare out the window or sit outside and close your eyes—just let your mind wander. The great news is that the more you do this the more you will sense when you need to do it! Taking a longer break after every three hours of work. Eat something, grab a coffee or cup of tea, go for a walk, do some push-ups or yoga, play with your pets, chat with a loved one—whatever works for you! Limiting the intensiveness and length of your work. This could mean purposefully going to bed a little earlier, working out a little longer or shortening your work day. Be as deliberate about switching off as you were about switching on. Schedule in periods of “off time”, such as taking a hot bubble bath or shower or watching your favorite TV show. Remember, you can just “get away with it”. You can’t escape the way your mind and brain works—there are no tricks to “hack” the system. Overworking yourself will result in poor quality sleep and thinking the next day, which can have a ripple effect in your life and on your health. I personally find that I am more edgy, get more frustrated, and become more reactive when I am tired versus when I have more energy, patience and peace. To read the original article click here.

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Don’t Lose Sleep Over Daylight Saving Time

AHA Publisher — Mon, 14 Mar 2022 07:00:17 +0000

Houston Methodist via Newswise – The return to daylight saving time each spring affects the sleep patterns of millions of Americans and can wreak havoc on the many people already affected by sleep problems, but a few simple sleep habits can make all the difference when we spring forward March 13. To better prepare ourselves for daylight saving time, Houston Methodist sleep expert Aparajitha Verma, M.D., says people need to make sure they are well rested before the time change. “One way to do that is to start changing your sleep habits days before the time change. You can get up an hour earlier and go to sleep an hour earlier,” Verma said. “You can also take a nap in the afternoon on Sunday if you need it, but not within a few hours of your regular bedtime. Napping too close to bedtime can disrupt nighttime sleep.” Circadian rhythms, or our internal body clocks, are the patterns of repeated activity associated with the environmental cycles of day and night. Verma says people who have trouble sleeping may have an internal clock that has become out of sync with the day-night cycle. “If you’re well rested and your circadian rhythm is working with your schedule, some people don’t even need an alarm clock to get up in the morning.” However, Verma says if you cannot fall asleep within 30 minutes of lying down, if you have excessive daytime sleepiness, or if you’re still sleeping for seven or more hours and waking up tired, you may have a more serious sleeping disorder. She recommends people with these symptoms consider an overnight sleep study at a center accredited by the American Academy of Sleep Medicine or ask their doctor about a take-home test option, which is now available for certain patients who qualify. “Daylight saving time gives us the opportunity, at least twice a year, to practice good sleep habits we should try to use year-round,” Verma said. Verma suggests the following tips for a good night’s sleep, before and after the time change: Sleep in a quiet, dark environment and set the thermostat at a slightly cooler temperature; Don’t allow pets in the bed; No reading, eating or watching TV in bed; Don’t watch the clock; Set a “wind down” time prior to going to bed; Don’t take over-the-counter sleep aids and avoid caffeine, nicotine and alcohol close to bedtime, as these can disrupt sleep. Try drinking warm tea or milk to increase your body temperature, which helps induce and sustain sleep; Exercise is good for sleep, but not within two hours of going to sleep. Houston Methodist is one of only nine centers in Houston accredited by the American Academy of Sleep Medicine. Our team of specialists includes doctors who are board certified in sleep medicine by the American Board of Medical Specialties and sleep technicians who are registered by the Board of Polysomnographic Technicians. For more information on Houston Methodist Sleep Services, visit https://www.houstonmethodist.org/neurology/sleep-disorders/. To read the original article click here.

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Nature’s Tranquilizer for Better Sleep

AHA Publisher — Thu, 10 Feb 2022 08:00:24 +0000

Al Sears, MD, CNS – Not being able to get a good night’s sleep is one of the biggest complaints I hear from my patients… and it seems to increase as they age. It’s difficult enough for many of them to fall asleep, but once they do get to sleep it’s even more frustrating to suddenly wake up from a deep sleep. These brief periods of unconscious wakefulness are known as “cortical arousal,” and they’re perfectly normal. It’s how your body evolved to protect itself from potential danger. But when they happen too often, they can put your physical health at risk by disrupting the natural circadian rhythm of your body’s cardiovascular system. And that can lead to higher blood pressure, insulin resistance, heart disease – and in some cases, even higher risk of death. Fortunately, there are ways you can naturally overcome this increasingly common disorder – nicknamed “sleep arousal burden” (SAB). You don’t have to rely on Big Pharma’s addictive sleeping pills, either. More on how you can protect your sleep and your heart in a moment. In a new study published in European Heart Journal, researchers from Australia, the Netherlands, Denmark, and the United States examined the sleep patterns of 8,001 older men and women.1 The research came from three separate long-term studies. After analyzing over a decade’s worth of data, the scientists determined that waking up frequently increased the risk of heart disease and death.2 In other words, they found that when it comes to your heart health, it isn’t the quantity of sleep that counts… it’s the quality. Men who experienced SAB more than 8.5% of the time had a 13.4% higher risk of dying from heart disease and 34% increased risk of dying from any cause. The risk to the general population of men at a similar age was 9.6% and 28%, respectively.3 And if you’re a woman, you are particularly at risk… Women who suffered from SAB most often had nearly double the risk of dying from cardiovascular disease compared to women in general.4 The study authors recommend treating SAB by practicing “good sleep hygiene.” That includes losing weight if needed, not eating before bed, and minimizing noise and light pollution. These are all good suggestions. But they don’t get to the root of the problem… Get More of this Mineral for Better Sleep and Robust Heart Health Many people diagnosed with various sleeping disorders — including unconscious wakefulness — are deficient in the mineral magnesium. I call magnesium nature’s all-natural, non-addictive stress reliever and tranquilizer. You see, magnesium enhances the effect of the amino acid tryptophan, which your body needs to make melatonin. Without melatonin you can’t sleep. And without tryptophan, your body also can’t make the neurotransmitter serotonin, which stabilizes your mood balance and calms your brain. Studies have shown that magnesium is a powerful weapon against insomnia and waking up from restless leg syndrome.5,6 But this mineral is also vital for a healthy heart rhythm. Magnesium helps transport the electrolytes like calcium and potassium into cells. Electrolytes are important for the muscle contractions of a normal heartbeat. A magnesium deficiency increases irregular heartbeats known as arrhythmias. In a review published in 2019, researchers found that a low blood level of magnesium increases your risk of developing cardiovascular disease as well as atrial fibrillation, the most common heart rate disorder.7 Magnesium levels in our modern diet have plummeted. A hundred years ago, most Americans consumed more than 400 mg of magnesium per day, thanks to vegetables grown in nutrient-rich soil. Today, the average intake of magnesium is less than 200 mg a day.8 You can get magnesium by eating nuts, seeds, dairy, and dark green, leafy vegetables. But I also recommend supplementing with 1,000 mg a day. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate. Take it with vitamin B6 to increase the amount of magnesium that accumulates in your cells. 3 More Sleep-Inducing Supplements In addition to taking magnesium, I also recommend you: Take a tiny amount of melatonin. An MIT study shows you only need 0.3 mg for restful sleep. And taking too much causes receptors in the brain to become unresponsive.9 I suggest using a liquid or spray because they hit your bloodstream more quickly. Boost serotonin levels. This “feel good” brain chemical has a naturally calming effect on your body. I’ve had great success treating sleepless patients by recommending the serotonin precursor 5-HTP. I usually start patients on 20 mcg a day, and then gradually increase it to between 50-100 mcg. Don’t forget your CBD. The Center for Applied Health Sciences reported that adults who took CBD experienced a 22% improvement in sleep quality and a 21% improvement in sleep quantity.10In another study, researchers found that patients who took CBD for one month had 67% improved sleep.11 To Your Good Health, Al Sears, MD, CNS References: 1. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 2. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 3. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 4. Shahrbabaki SS, et al. “Sleep arousal burden is associated with long-term all-cause and cardiovascular mortality in 8001 community-dwelling older men and women.” Eur Heart J. Published online April 19, 2021. doi:10.1093/eurheartj/ehab151 5. Abbasi B, et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” J Res Med Sci. 2012 Dec;17(12):1161-9. 6. Hornyak M , et al. “Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study. Sleep. 1998;21(5):501-505 7. Liu M, Dudley S. “Magnesium, oxidative stress, inflammation, and cardiovascular disease.” Antioxidants (Basel). 2020 Oct; 9(10): 907. 8. Rosanoff A, et al. “Suboptimal magnesium status in the United States: are the health consequences underestimated?” Nutr Rev. 2012 Mar;70(3):153-64. 9. Brzeszinski A, et al. “Effects of exogenous melatonin on sleep: A meta-analysis.” Sleep Med Rev. 2005;9(1):41-50. 10. CV Sciences, Inc. (2019, June 17). “Effects of a CBD-containing supercritical fluid extract of hemp on markers of optimal wellness, stress resilience, and recovery in healthy subjects [Press release]. 11. Shannon S, et al. “Cannabidiol in anxiety and sleep: A large case series.” Perm J. 2019;23:18-041. To read the original article click here.

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Getting More Sleep Reduces Caloric Intake, a Game Changer for Weight Loss Programs

AHA Publisher — Tue, 08 Feb 2022 08:00:12 +0000

University of Chicago Medical Center via Newswise – Understanding the underlying causes of obesity and how to prevent it is the best way to fight the obesity epidemic, according to Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “The current obesity epidemic, according to experts, is mostly explained by an increase in caloric intake, rather than lack of exercise” she said. Now, a new study on how getting sufficient sleep affects caloric intake in a real-world setting could change how we think about weight loss. In a randomized clinical trial with 80 adults, published February 7 in JAMA Internal Medicine, Tasali and her colleagues at UChicago and the University of Wisconsin–Madison found that young, overweight adults who habitually slept fewer than 6.5 hours a night were able to increase their sleep duration by an average of 1.2 hours per night after a personalized sleep hygiene counseling session. The sleep intervention was intended to extend time in bed duration to 8.5 hours — and the increased sleep duration compared to controls also reduced participants’ overall caloric intake by an average of 270 kcal (calories) per day. “Over the years, we and others have shown that sleep restriction has an effect on appetite regulation that leads to increased food intake, and thus puts you at risk for weight gain over time,” said Tasali. “More recently, the question that everyone was asking was, ‘Well, if this is what happens with sleep loss, can we extend sleep and reverse some of these adverse outcomes?” The new study not only examines the effects of sleep extension on caloric intake but, importantly, does so in a real-world setting, with no manipulation or control over participants’ dietary habits. Participants slept in their own beds, tracked their sleep with wearable devices, and otherwise followed their normal lifestyle without any instructions on diet or exercise. “Most other studies on this topic in labs are short-lived, for a couple of days, and food intake is measured by how much participants consume from an offered diet,” said Tasali. “In our study, we only manipulated sleep, and had the participants eat whatever they wanted, with no food logging or anything else to track their nutrition by themselves.” Instead, to objectively track participants’ caloric intake, investigators relied on the “doubly labeled water” method and change in energy stores. This urine-based test involves a person drinking water in which both the hydrogen and oxygen atoms have been replaced with less common, but naturally occurring, stable isotopes that are easy to trace. The use of this technique in humans was pioneered by the study’s senior author Dale A. Schoeller, PhD, Professor Emeritus of Nutritional Sciences at UW–Madison. “This is considered the gold standard for objectively measuring daily energy expenditure in a non-laboratory, real-world setting and it has changed the way human obesity is studied,” said Schoeller. Overall, individuals who increased their sleep duration were able to reduce their caloric intake by an average of 270 kcal per day – which would translate to roughly 12 kg, or 26 lbs., of weight loss over three years if the effects were maintained over a long term. Perhaps the most surprising aspect of the study was the intervention’s simplicity. “We saw that after just a single sleep counseling session, participants could change their bedtime habits enough to lead to an increase in sleep duration,” said Tasali. “We simply coached each individual on good sleep hygiene, and discussed their own personal sleep environments, providing tailored advice on changes they could make to improve their sleep duration. Importantly, to blind participants to sleep intervention, recruitment materials did not mention sleep intervention, allowing us to capture true habitual sleep patterns at baseline.” Even though the study did not systematically assess factors that may have influenced sleep behavior, “limiting the use of electronic devices before bedtime appeared as a key intervention,” said Tasali. Following just a single counseling session, participants increased their average sleep duration by over an hour a night. Despite prescribing no other lifestyle changes, most participants had a large decrease in how much they ate, with some participants eating as many as 500 fewer calories per day. The subjects were only involved in the study for a total of four weeks, with two weeks for gathering baseline information about sleep and caloric intake, followed by two weeks to monitor the effects of the sleep intervention. “This was not a weight-loss study,” said Tasali. “But even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned. If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.” Ultimately, Tasali and her team hope to examine the underlying mechanisms that may explain these results, and believe this work should spur new, larger studies on weight control to determine if extending sleep can support weight-loss programs and help prevent or reverse obesity. “In our earlier work, we understood that sleep is important for appetite regulation,” said Tasali. “Now we’ve shown that in real life, without making any other lifestyle changes, you can extend your sleep and eat fewer calories. This could really help people trying to lose weight.” The study, “Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults with Overweight in Real-Life Settings,” was supported by the National Institutes of Health and the Diabetes Research and Training Center at UChicago (R01DK100426, CTSA-UL1 TR0002389, and ULTR002389). Additional authors include Kristen Wroblewski, Eva Kahn, and Jennifer Kilkus of UChicago and Dale A. Schoeller of the University of Wisconsin–Madison. To read the original story click here.

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More Energy Now in 2022

AHA Publisher — Tue, 11 Jan 2022 08:00:59 +0000

Dr. Don Colbert – As you move into a New Year, you may be ready to make health changes. You may be motivated and optimistic. Or, you may feel overwhelmed, fatigued or even discouraged by everything going on in the world today. No matter your current mood, to accomplish any goals this year, start with more energy! Feeling “more energy” is often subjective. In its simplest form, energy is derived from consuming calories, or units of energy. However, there’s more to it than that. There are vitamins, minerals, enzymes, and other compounds at work in our bodies that make consumed energy usable to the body. There is the health of cells, tissues, and organs, and whether or not they effectively respond to the compounds. There are also emotional, mental and physical factors that drain our energy and cause feelings of fatigue. Where can you start to get more energy? Let’s start with units of energy and compounds that help our body use them. Then, let’s focus on ways to make your cells healthy enough to effectively and efficiently use the energy. Lastly, let’s conquer a few “energy” drainers with simply healthy habits. Ready? Divine Health® Energizing Smoothie For More Energy Now! Ingredients 1 cup coconut or almond milk (from a carton, not can) 1/2 scoop Divine Health® Fermented Green Supremefood® 1/2 scoop Divine Health® Organic Red Supremefood® 1/2 cup frozen raw berries 1 cup fresh greens 1/2 avocado 1 Tablespoon Apple Cider Vinegar 1 scoop Keto Zone® Collagen Powder (Unflavored) 1 scoop Keto Zone® Fiber Zone (Unflavored) 1/2-1 cup brewed green tea or black tea ice cubes (optional) Instructions Mix all ingredients in a blender, adding water as needed for desired consistently (I typically use about 1 cup water). Makes 1 large serving. Enjoy! Nutrition info: 415 calories, 13 grams fat, 8 grams net carbs (26 grams carbs, 18 grams fiber), 26 grams protein More Energy Ingredients Teas and Caffeine While there’s not much caffeine in this smoothie, there’s enough to “wake up” the brain and provide a subtle pick-me-up any time of day. How does caffeine affect energy? Caffeine crosses the blood-brain barrier to inhibit adenosine in the brain. Adenosine is a neurotransmitter that quiets the central nervous system (1). Then, without adenosine in the way, epinephrine increases. Epinephrine stimulates the body and brain. These effects are enough to increase subjective feelings of energy, physical performance, and brain alertness. What’s more, green and black tea contain antioxidants and phytochemicals to support cellular and whole-body health. In fact, green tea contains a compound called L-theanine. L-theanine promotes steady energy (2). Green tea has also been shown to boost physical performance, increase the breakdown of fat for energy, and stimulate norepinephrine(3, 4, 5). Chlorophyll Chlorophyll, found in Divine Health® Fermented Green Supremefood® and fresh greens, is the lifeblood of plants. When consumed by humans, it’s one of the best energizing foods. Similar to hemoglobin, chlorophyll carries nutrients in the blood. However, it doesn’t carry iron. It carries another energizing mineral, magnesium (6). Magnesium supports the production of energy throughout the body as well as healthy sleep cycles. Furthermore, chlorophyll helps alkalize the body and urine pH. This supports liver function and helps the body remove toxins like metals, pesticides, and more. Look to chlorophyll to energize your body in many of the same ways it energizes and stimulates plants! Organic Apple Cider Vinegar Organic apple cider vinegar is an ingredient in many folk medicine cures. It is known to fight both bacterial and viral infections, yeasts, and more. How does it energize? One great effect of consuming apple cider vinegar is that it causes the sinuses to drain and throat pathways to clear. As they clear and dilate, they allow for better oxygen transport from your head to your lungs to your body. Essentially, it promotes clear breathing! Importantly, you should never drink it straight. Always dilute to just 1-2 tablespoons per 8 ounces liquid to protect your esophagus while supporting immune health, liver health, and alkalization of the body. Beets Beets are vibrant and nutritious. They contain amazingly energizing compounds, called betanins. Betanins are responsible for beet’s many health benefits in the human body, including antioxidant and anti-inflammatory actions (7). What’s more, beets also support the production and work of glutathione, a powerful antioxidant our cells make to fight damaging substances. Beets also promote vasodilation. This makes them one of the great energizing foods! Beets contain natural nitrates that are converted to nitric oxides in the body. Nitric oxides dilate blood vessels, allowing more oxygen to circulate more efficiently. Nitric oxide may also increase muscle tissues’ ability to use oxygen (8). One of the best ways to get the power of beets is through a fruit and vegetable powder like Divine Health® Organic Red Supremefood®. Fiber Believe it or not, your digestive tract health is one key to energizing your body. In fact, specific fibers, called inulin and psyllium husk, directly support digestive health and energy. They both stimulate the growth of beneficial bacteria in the gut, improve digestion, and support immune health (9, 10). When digestion is working right, your body can absorb and use all the energizing foods and nutrients you give it! For a great source of inulin and psyllium husk, try a high-quality fiber powder such as Keto Zone®Fiber Zone (Unflavored). More Energy Habits for the New Year Of course, there are many factors, lifestyle habits, and individual characteristics that contribute to feelings of energy or fatigue in each of us. Here are a few to focus on as you work for more energy this year: Sleep. Obviously, if you don’t get enough sleep, you’re going to feel tired, low, and fatigued. What’s more, lack of sleep actually contributes to many health issues (11). Aim for at least 7-8 hours of high-quality sleep every night for better energy and mood this year. De-Stress. When stress and cortisol build up, we feel a cascade of effects. These effects include fatigue and overwhelm. Chronic high stress can even affect your health (12). Use daily tools, like these, to reduce stress and feel more energy. Exercise. Exercise, especially outdoors, is a great mood lifter and energizer (13)! Hydrate. Did you know that dehydration promotes feelings of being overwhelmed, fatigued, and foggy? Amazingly, dehydrated adults often feel more stress and have more cortisol (14)? Did you also know that most adults function in a state of dehydration each day? There’s an easy fix! Try to drink 32-48 ounces of water by noon, and another 32-48 ounces of water by 6pm each day. If you exercise, drink more! Sunshine. Natural sunlight is one of nature’s best mood lifters and energizers. In fact, sunlight has been shown to decrease depressed moods and increase serotonin levels (15). Cold Shower. Even though it may be frigid outside, an icy blast in the shower is still a good idea! Why? It invigorates and energizes the body and immune system. Nature’s Best Stress Relief. Amazingly, nano-particle hemp oils like those Dr. Colbert’s Nano-Science Hemp Oil, can help you feel more energy by supporting stable moods (16), stress relief and normalized cortisol levels, healthy sleep habits (17), healthy brain and nervous system functions (18), and healthy cardiovascular functions(19). Bottom Line Before working on a list of positive changes for the new year, simply learn how to energize your body better! Start with our Divine Health More Energy Smoothie, add delicious, healthy, energizing foods to your diet, and work on lifestyle habits that support health and energy. It’s a new year. Get more energy now! To read the original article click here.

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Healthy New Year! 12 Hacks to Make Every 2022 Month Healthier

AHA Publisher — Thu, 30 Dec 2021 08:00:16 +0000

Dr. Don Colbert – Every new year, you have a blank calendar before you. You have amazing opportunities to choose your dreams, goals and habits. You can also choose to support your health. You can make it a Healthy New Year! What do you want 2022 to be for you? How can you end 2022 healthier than you’re starting? Here is a month-by-month guide. Go through it quicker or slower, but use it to hit some of the hallmark goals for a healthy new year. Use this guide as a reference as you set your goals, and then move through healthy habits each month. JANUARY: DETERMINE WHAT YOU WANT IN YOUR HEALTHY NEW YEAR One of my favorite things about a New Year is the new beginning. To me, it feels like a gift. A blank story laid out before me, and I get to write the chapters. In January, take some time to decide what you want your 2022 story to be. Some people might call these goals or resolutions. I recommend starting with dreams and adventures. What do you want to accomplish? What dream do you want to make a reality? Is there an adventure you want to tackle? Write these down. Then, write what you need to change in your life, schedule or habits to accomplish them. Some tips for this part include: Dream Big. Shoot for the stars. It’s okay if it takes more than one year. But, aim for something that motivates you and puts a smile on your face. Determine if there’s one change you need to make in order to make it possible. Do you need to wake up 15 minutes earlier? Do you need to prioritize your own health? Do you need to set aside 20 minutes per day to start writing that book? Usually, there’s one big shift that allows other habits to flow more easily. Name the habits needed to accomplish your dream. Do you need to take class? Eat differently? Locate a friend? Be specific here. Are you stuck? Do you have a hard time sticking to new habits? No problem! Here are some great, actionable tips to help you! Whatever your goals and dreams, go for it! January is for new beginnings and an optimistic outlook for a New Year! FEBRUARY: NO EXCUSES – PRIORITIZE SLEEP Believe it or not, one of the best healthy habits you can develop is more sleep! Why? Sleep is one of the strongest immune-boosters available to you. It can support your immune function through your lymph system and help your body restore itself each day. In fact, it allows your body and brain to recoup, restore, and fight chronic illness. During sleep, your immune system releases cytokines which both promote sleep and fight illness. When you are awake, your body must do the work of being awake, moving, and maintaining an active brain. This takes most of its resources. When you are asleep, it can do maintenance on your body (1). Studies have found that sleep also promotes heart health, brain health, normalized blood sugars, and healthy blood pressure (2). What’s more, it encourages healthy moods and mental health, especially in the winter months (3). That’s a lot accomplished from this one change! To learn tips for improving sleep, check out thisarticle. MARCH: REVAMP YOUR DIET Of course, healthy habits have to include a great diet. If you’re ready to really support your health, from head to toe, consider getting into the Keto Zone® this year and adding intermittent fasting. First, the Keto Zone can help you obtain a healthy weight, omit harmful sugars, reduce carbohydrates, support healthy blood sugars, and support heart health (4, 5). The best way to get started is to get the book: Dr. Colbert’s Keto Zone Diet Book. You will find how to cut carbs and get into ketosis. Then, continue to follow our posts, recipes, Facebook groups, and more to keep going. You can also join our FREE 21-Day Keto Zone Challenge! To help you get into ketosis quickly, make sure you add Keto Zone® Instant Exogenous Ketone Powder. Exogenous ketones can boost energy, vastly reduce ketone flu, and slow cell aging (5). Then, you can take it a step farther and enjoy the benefits of intermittent fasting. Here’s a simple way: To fast 15-16 out of the 24 hours per day, finish eating at 7 pm each day, and fast with only non-carbohydrate liquids (like coffee) until 10 am or so. Then, utilize Keto Zone eating for 8 hours per day. There are many documented benefits to intermittent fasting. In fact, study after study has shown that intermittent fasting benefits body systems often affected by aging, including brain health, heart health, and blood sugars (6). APRIL: DRINK UP AND ADD ICE Drinking more water is a simple habit, but not necessarily an easy one. Throughout your day, drink 80 ounces or more water. It’s important to your health! In fact, one study found that increasing water consumption by 2 liters per day improved skin condition and physiology, even in those who already consumed high amounts of water (7). It can also improve digestive health, reduce incidence of headaches, reduce stressful moods and feelings of overwhelm, and boost metabolism (if you’re drinking ice-water) (8). Next, you can use ice-water in an altogether different way. Try ice-water showers (or at least a cold blast during your shower). Why? When your body is exposed to very cold water, it uses brown fat cells to warm itself. These cells are extremely advantageous for metabolism. What’s more, ice-cold showers have been found in studies to activate “white fat” by making it act more like “brown fat”(9). In time, your body will naturally burn more calories the more brown fat you have. Studies have also found that ice-cold plunges reduce sick days (10). MAY: GROW A GARDEN OR AT LEAST GET YOUR HANDS DIRTY While you may think the only benefit of gardening is the food you harvest, there’s actually many healthy benefits when you put your hands in soil. In fact, studies have found that gardening is a great stress reducer and promotes feelings of calm and well-being (11). What’s more, gardening is a great excuse to get outside and be active. Take advantage of the time using your muscles and increasing vitamin D production from the sun. Of course, the harvest is great, too. When you add more greens, herbs, and vegetables to your diet, you consume the same components plants use to grow and flourish, like chlorophyll. You can get these amazing components from your bounty or Divine Health® Organic Fermented Green Supremefood®. Plant compounds are great for plants and humans alike (12)! JUNE: GET MOVING AND GET OUTSIDE There are so many great options for exercise and movement. The key is to find one you love, you look forward to, and get your body moving! If you don’t know what you love, try walking, running, yoga, aerobics, classes, biking, hiking, swimming, lifting weights, or others. And, if you can, get outside! Whether it’s just a short walk or a ride on a bike, God has given us a huge gift: the outdoors elevate our moods. Not only is any activity good for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (13). What’s more, if the sun is shining, your body will make Vitamin D, an immune- stimulating vitamin, while enjoying the immune-enhancing benefits of exercise itself (14). JULY: CHECK YOURSELF – ARE YOU LAUGHING EACH DAY? Let’s add a joyful habit. Laughter. Have you ever wondered why we laugh? Why did God give us this gift? It is an amazing health-promoting habit. The more you can build laughter into your daily life, the more you’ll reduce cortisol, improve your mood, and decrease depression (15, 16). These, in turn, will encourage healthy immune function. Interestingly, multiple studies show that the benefits of smiling and laughter are experienced whether it’s real or fake. So, fake it if you need to, and get in a good belly laugh each day. AUGUST: CONNECT WITH OTHERS At least once per year, make sure you feel good about your connections. Far-away friends, local friends, family, and groups. God has created us for relationships, and they are important for overall health and healthy immune function. In fact, positive relationships can improve your mood and decrease stress. This, in turn, can promote a strong immune system (17). To maintain relationships even when you can’t always be with each other in-person: Invest in the relationships within your household, neighborhoods, and towns. Head to a park for a pick-up game, watch movies together, take walks, invite friends for simple gatherings, and create other ways to make great memories together. Stay in touch with loved ones however you can. Write letters and send cards. Use technology to video-call, send videos to friends, and keep in touch. Social media can be a negative addiction if left unchecked, but it can also be a great way to feel a sense of community if you’re away from loved ones. Be proactive and initiate re-connections if you’d like! Maintain the relationships that are important to you. It’s good for your health and immune function! SEPTEMBER: ADD NATURE’S BEST STRESS-RELIEF Almost every habit on this list reduces stress. Reducing stress is a foundational health habit that promotes health throughout your body (17). It’s a top habit for your healthy new year You can take it to the next level. In addition to healthy daily habits, add nature’s best stress relief. It’s Hemp Oil. Hemp oil, specifically nano-particle oils like those in Dr. Colbert’s Nano-Science Hemp Oil, promotes health across the body’s systems. It is a broad-spectrum hemp oil that is organically grown, vegan, and GMO-free. In terms of health, Hemp Oil has been shown to support healthy, stable moods (18), promote stress relief and normalized cortisol levels, support comfortable, healthy joints (19), encourage healthy sleep habits (20), promote healthy skin with fewer irregularities and blemishes (21), support healthy brain and nervous system functions (22), and encourage healthy cardiovascular functions and normalized inflammatory actions (23). What an amazing oil for overall health and stress! OCTOBER: STRETCH FOR A YOUTHFUL BODY AND A HEALTHY NEW YEAR Stretching and maintaining (or improving) flexibility can literally change your body and your life. Amazingly, just 3-5 minutes of stretching can be enough. Stretch in the morning or before bed. Believe it or not, as you gain flexibility in your spinal cord, you’ll improve your posture, range of motion of your limbs, and support cardiovascular health. There’s more. It turns out that trunk flexibility directly represents the flexibility of your arteries. As crazy as it sounds, researchers have found that poor trunk flexibility is associated with stiff arteries. This means that keeping your body flexible enough to touch your toes means better artery health and blood pressure (24). NOVEMBER: LET GRATITUDE AND OPTIMISM RULE If you’re interested in your health, let gratitude and optimism rule. One great way is to start (or restart) a gratitude journal. You may have started one during the Thanksgiving and the Holiday Season in previous years. Or, this idea may be new to you. Gratitude journals, focusing on small daily blessings, are powerful. Being grateful is associated with better mental, emotional, and physical health and immunity (25). To start a gratitude journal, first simply get a pen and a paper, or a journal. Next, write 5-10 “gratitudes” per day. They can be big or small things. You can write them throughout the day, or at the beginning or end. It’s time to let gratitude rule. Choose to focus on simple gratitudes each day as one of your new year lifestyle habits. DECEMBER: PRAY THROUGHOUT THE DAY FOR A HEALTHY NEW YEAR Prayer is not a last-ditch effort for health or spirituality, but a foundation for your relationship with God. It also affects your mental health, physical health, and entire well-being. In fact, prayer releases control from you and...

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