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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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What Are the Consequences of Sleep Deprivation?

AHA Publisher — Mon, 01 Nov 2021 07:00:57 +0000

Walla! via The Jerusalem Post – Many doctors have recently shared difficult and disturbing stories about mistakes they made due to lack of sleep. We asked Dr. Liora Berzag-Peru to explain why this happens and what the long-term consequences are of continuous sleep deprivation. The Health Ministry recently made breakthrough changes to shorten the shifts of hospital residents, after some 2,590 of them submitted their resignations over their 36-hour shifts. The challenge, they had said, is that it is almost impossible to work or function effectively without sleep. As part of this struggle, many doctors shared their experiences of sleep deprivation, but it seems that the most disturbing story of all was the director of Alyn Hospital, Dr. Morit Beri, who explained what happened to her in a publicly shared Facebook post. After a long shift, while she was sleeping, she answered a phone call from a nurse in the neonatal intensive care unit (NICU). Through her fog, the doctor said that the preterm infant’s breathing tube could be taken out. When she woke up and went to the NICU, she was horrified to see the little baby without breathing assistance, and didn’t remember the phone call. Fortunately, the baby was fine, but this story certainly raises questions: Would you like a doctor who is sleep deprived to make life and death decisions for you or your child? To better understand this story and others, and how sleep deprivation affects our body and brain, we asked Dr. Liora Bergaz-Peru what happens to our bodies when we don’t sleep enough, and how dangerous it is. Here are her answers. How Long Does a Person Need Sleep to Function? This is a question that is difficult to answer, since the need is individual. One approach claims that a person will need sleep until spontaneously awakening. Another approach examines a person’s ‘awake state’ after being woken up after a variable number of hours of sleep. Let’s factor in that the need for sleep also changes with age. Questionnaire-based studies have indicated that most people will feel rested after seven to nine hours of sleep a night. What Is Sleep Deprivation? Sleep deprivation occurs when sleep is insufficient to feel fully awake, to function normally and to be healthy, whether due to short sleep time (quantitative decline) or due to disturbances during sleep (qualitative decline). Like any disease, sleep deprivation can be acute – for one to two days – or chronic, a condition in which the body is deprived of sleep for a long time. Has the Effect of Sleep Deprivation Been Researched? Many studies have been done on sleep deprivation in hospitals, especially on behalf of patients who suffer not only from the disease but often also from the hospitalization itself, noises around them, medications, too many bright lights and even being in an unfamiliar environment. There are many ways sleep deprivation can harm patients. What Happens When Doctors and Other Hospital Personnel Are Deprived of Sleep? Studies of medical residents have shown that numerous doctors misdiagnose patients after performing a shift of 24 hours or more compared to a regular working day of the same doctor. One interesting study indicated fewer correct diagnoses on colonoscopy results when the same doctor was suddenly awakened the night before. These are mistakes that happen when the deprivation is acute, but of course increase over a longer period of sleep deprivation. Chronic sleep deprivation can lead to fatal accidents, even at work, in the case of diagnoses being made by these doctors, but also in the personal lives of the people who have not slept, both on the psychological and physiological level. Does Sleep Deprivation Also Affect the Health of Doctors? Yes. In a state of chronic deficiency, there is continuous damage to neurons, which of course leads to many other damages, from mood swings to brain dysfunction, heart disease, hormonal changes and more. To read the original article click here.

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Postpartum Sleep Deprivation Associated with Accelerated Biological Aging

AHA Publisher — Fri, 06 Aug 2021 07:00:36 +0000

University of California – Los Angeles via News-Medical – When new mothers complain that all those sleepless nights caring for their newborns are taking years off their life, they just might be right, UCLA research published this summer in the journal Sleep Health suggests. Scientists studied 33 mothers during their pregnancies and the first year of their babies’ lives, analyzing the women’s DNA from blood samples to determine their “biological age,” which can differ from chronological age. They found that a year after giving birth, the biological age of mothers who slept less than seven hours a night at the six-month mark was three to seven years older than those who logged seven hours or more. Mothers who slept less than seven hours also had shorter telomeres in their white blood cells. These small pieces of DNA at the ends of chromosomes act as protective caps, like the plastic tips on the ends of shoelaces. Shortened telomeres have been linked to a higher risk of cancers, cardiovascular and other diseases, and earlier death. “The early months of postpartum sleep deprivation could have a lasting effect on physical health. We know from a large body of research that sleeping less than seven hours a night is detrimental to health and increases the risk of age-related diseases.” Judith Carroll, study’s first author, UCLA’s George F. Solomon Professor of Psychobiology While participants’ nightly sleep ranged from five to nine hours, more than half were getting less than seven hours, both six months and one year after giving birth, the researchers report. “We found that with every hour of additional sleep, the mother’s biological age was younger,” said Carroll, a member of the Cousins Center for Psychoneuroimmunology at UCLA’s Jane and Terry Semel Institute for Neuroscience and Human Behavior. “I, and many other sleep scientists, consider sleep health to be just as vital to overall health as diet and exercise.” Carroll urged new mothers take advantage of opportunities to get a little extra sleep, like taking naps during the day when their baby is asleep, accepting offers of assistance from family and friends, and, when possible, asking their partner to help with the baby during the night or early morning. “Taking care of your sleep needs will help you and your baby in the long run,” she said. Co-author Christine Dunkel Schetter, a distinguished professor of psychology and psychiatry at UCLA, said the study results “and other findings on maternal postpartum mental health provide impetus for better supporting mothers of young infants so that they can get sufficient sleep -; possibly through parental leave so that both parents can bear some of the burden of care, and through programs for families and fathers.” Dunkel Schetter added that while accelerated biological aging linked to sleep loss may increase women’s health risks, it doesn’t automatically cause harm to their bodies. “We don’t want the message to be that mothers are permanently damaged by infant care and loss of sleep,” she emphasized. “We don’t know if these effects are long lasting.” ‘This Aisle Is Closed’: Using Epigenetics to Determine Biological Age The study used the latest scientific methods of analyzing changes in DNA to assess biological aging -; also known as epigenetic aging, Dunkel Schetter said. DNA provides the code for making proteins, which carry out many functions in the cells of our body, and epigenetics focuses on whether regions of this code are “open” or “closed.” “You can think of DNA as a grocery store,” Carroll said, “with lots of basic ingredients to build a meal. If there is a spill in one aisle, it may be closed, and you can’t get an item from that aisle, which might prevent you from making a recipe. When access to DNA code is ‘closed,’ then those genes that code for specific proteins cannot be expressed and are therefore turned off.” Because specific sites within DNA are turned on or off with aging, the process acts as a sort of clock, Carroll said, allowing scientists to estimate individuals’ biological age. The greater an individual’s biological, or epigenetic, age, the greater their risk of disease and earlier death. The study’s cohort -; which included women who ranged in age from 23 to 45 six months after giving birth -; is not a large representative sample of women, the authors said, and more studies are needed to better understand the long-term impact of sleep loss on new mothers, what other factors might contribute to sleep loss and whether the biological aging effects are permanent or reversible. Carroll and Dunkel Schetter reported last year that a mother’s stress prior to giving birth may accelerate her child’s biological aging, which is a form of “intergenerational transfer of health risk,” Dunkel Schetter said. Co-authors of the new study included researchers from the department of psychology, the department of psychiatry and biobehavioral sciences, and the department of human genetics and biostatistics at UCLA and from the psychology department at the University of Colorado at Colorado Springs. To read the original article click here.

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Sleep Disturbances May Contribute to Weight Gain in Menopause

AHA Publisher — Fri, 26 Mar 2021 07:00:24 +0000

Endocrine Society via Newswise – WASHINGTON—Addressing sleep symptoms during menopause may reduce susceptibility to weight gain, according to a small study presented virtually at ENDO 2021, the Endocrine Society’s annual meeting. “Our findings suggest that not only estrogen withdrawal but also sleep disturbances during menopause may contribute to changes in a woman’s body that could predispose midlife women to weight gain,” said lead researcher Leilah Grant, Ph.D., of Brigham and Women’s Hospital in Boston, Mass. “Helping women sleep better during menopause may therefore reduce the chances a woman will gain weight, which in turn will lower her risk of diabetes and other related diseases.” Rates of obesity increase in women around the age of menopause. Menopause-related weight gain is often thought to be caused by the withdrawal of the female hormone estrogen. Estrogen is unlikely to be to be the only contributing factor, however, since all women stop producing estrogen in menopause while only about half of women gain weight, Grant said. Another common symptom, also affecting around half of women during menopause, is sleep disturbance, which has independently been linked to changes in metabolism that might increase the risk of weight gain. To better understand the role of sleep disturbances and hormonal changes in menopausal weight gain, the researchers studied 21 healthy pre-menopausal women. They used an experimental model simulating the sleep disturbance experienced in menopause to examine the effects of poor sleep on the body’s use of fat. Participants had two nights of uninterrupted sleep followed by three nights of interrupted sleep, where they were woken by an alarm every 15 minutes for 2 minutes each time. The researchers then restudied a subset of nine participants in the same sleep interruption protocol after they were given a drug called leuprolide, which temporarily suppressed estrogen to levels similar to menopause. Compared to a normal night of sleep, after three nights of disturbed sleep there was a significant reduction in the rate at which the women’s bodies used fat. A similar reduction in fat utilization was also seen when estrogen was suppressed, even during normal sleep. The combination of low estrogen and sleep disturbance also reduced fat utilization, but the effect was not larger than either exposure on their own. “In addition to estrogen withdrawal, sleep disturbances decrease fat utilization,” Grant said. “This may increase the likelihood of fat storage and subsequent weight gain during menopause.” To read the original article click here.

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Spring Forward Your Clock, But Don’t Fall Back On Your Sleep

AHA Publisher — Mon, 15 Mar 2021 07:00:19 +0000

University of Texas Health Science Center at Houston via Newswise – Daylight saving time [was yesterday], and as many look forward to the longer and warmer days that accompany this time change, losing an hour of sleep can have you feeling out of sorts. An expert with The University of Texas Health Science Center at Houston (UTHealth) shares why it’s important to prepare our bodies for the time change. “Daylight saving time is really hard on our internal clock,” said Kristin Eckel-Mahan, PhD, assistant professor in the Center for Metabolic and Degenerative Diseases at McGovern Medical School at UTHealth. “Our bodies function off our circadian rhythm, which works in sync with the outside light-dark cycle. So, when we advance our clock one hour it can really impact how our bodies react.” Although it is only an hour, Eckel-Mahan says it is difficult for our internal or circadian clock to make the sudden change. The circadian rhythm is the 24-hour cycle that is part of the body’s internal clock, and a critical part of the circadian rhythm is our sleep-wake cycle. The sleep-wake cycle is our daily pattern that determines when it’s time to sleep and when it’s time to be awake. To prepare for the upcoming time change, Eckel-Mahan recommends to begin gradually adjusting your sleep routine one week ahead of daylight saving time. “If you begin to adjust your sleep-wake cycle by just 10 minutes a day for the six days leading up to daylight saving time, you can really ease yourself into the hour time change. Doing this can be very helpful in adjusting your internal clock,” Eckel-Mahan said. Light plays a significant role in adjusting our sleep-wake cycles. According to Eckel-Mahan, dimming the lights earlier to adjust to the upcoming time change and exposing yourself to brighter light in the morning can be a very effective way to shift your circadian rhythm to maintain a good night’s rest. In addition to adjusting your sleep schedule, Eckel-Mahan suggests changing what time you eat. “While light is the primary driver of our brain clock, food is a very strong driver of several peripheral organs. If you are eating late at night, even in dim light, it will send a different cue to your organs like your liver, or your muscles. So, I would suggest cutting the food off a little earlier and get it in sync with the adjustments you make to your sleep, because that is something that will really affect your internal clock,” she said. Sleep plays an important role in cognition and biological processes such as restoring energy to the body and the removal of waste products from brain cells. “Sleep is incredibly important to your health, and just as important as eating healthy and exercising,” Eckel-Mahan said. “Research shows poor sleep can put you at an increased risk of unhealthy weight gain, heart disease, and diabetes.” Practicing these changes with the entire family can be beneficial to children and even pets. This article has been modified. To read the original article click here.

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Quality Sleep and Your Metabolic Flexibility

AHA Publisher — Wed, 24 Feb 2021 08:00:34 +0000

Excerpted from Intuitive Fasting. Copyright © 2021 by Will Cole. Published by goop press/Rodale Books, an imprint of Penguin Random House LLC. Dr. Will Cole via Dr. Caroline Leaf– Many people think of eight hours of high-quality sleep as a luxury and that they will “sleep when they’re dead.” Sleep is not a luxury, it is a mandate on your health and metabolic flexibility. Why? Sleep is intricately connected to all the hormonal and metabolic processes in our bodies as well as to maintaining healthy inflammation levels, healthy blood sugar, and a healthy weight. Don’t believe me? Studies have shown that just one night – yes, one single night – of sleep deprivation changes the way our hunger and appetite hormones behave, which leads to increased hunger and cravings. One night of bad sleep can also affect the motivation centers in your brain and how they respond to the sight or thought of food. If you’ve ever pulled an all-nighter – only to be constantly hungry and cravings bagels and potato chips and cookies the next day – you’ve experienced this phenomenon in action. Conversely, scientists have found that the more sleep you get, the less hungry you are and the less you crave sweet and salty foods. If you don’t get enough sleep, it’s almost impossible to overcome cravings and wonky hunger signals in order to reconnect with your intuition about food and what your body really needs. Studies have also shown that insulin sensitivity is negatively impacted by sleep deprivation. In fact, one study showed that six nights of just four hours of sleep resulted in a 40 percent reduction in glucose tolerance. Sleep deprivation also stimulates your sympathetic nervous system, your fight-or-flight nervous system. This leads to increased stress hormones, and as we already know, inflammation levels. For example, studies experimenting with sleep deprivation have revealed that it can alter the immune system’s response and increase pro-inflammatory markers like IL-6, TNF-alpha, and C-reactive protein. In other words: sleep is pretty freaking important; in fact, I’d go as far as to say that if you’re not prioritizing sleep, it’s impossible to be truly healthy. Prioritizing sleep is made even more complicated by the fact that getting great sleep is easier said than done. It’s not as easy as other lifestyle factors like exercise or nutrition, where you simply have to do and eat the right things. According to the National Sleep Foundation, 35 percent of Americans consider their sleep quality “poor” or “only fair,” and another survey showed that 68 percent of Americans struggle with sleep at least once a week. So, how do we get great sleep? I work with my patients all the time to optimize their sleep, and I’ve found that the key is to establish a bedtime routine that sets you up to fall asleep quickly and easily—and then stay asleep all night long. Your routine can include anything that feels right to you: a bath, writing tomorrow’s to-do list, a short meditation, or even just sitting in bed and reading. That said, there are a few elements you’ll want to make sure you include: Turn off all electronics an hour before bed: This means smartphones, computers, and tablets. These devices emit blue light, which actually makes you feel more awake and reduces melatonin production, which is supposed to surge before bed. If you can’t make it an entire 60 minutes before bed, aim for at least 30 minutes. Try reading, journaling, listening to an audiobook, or doing a few minutes of yoga instead. No coffee after lunch: Too much coffee throughout the day can interfere with our sleep. That’s why I recommend avoiding coffee after lunch. This gives your system enough time to metabolize it fully before you hit the hay. Instead of coffee, try herbal tea, sparkling water, or a turmeric latte. Go for a walk: I know I’ve told you to avoid over-exercising during the 4-Week Fasting Plan, but moving your body in some way each day, even if it’s just a 15-minute walk, can benefit your sleep massively. In fact, a study from the Sleep Health Journal showed that daily active minutes could be directly linked to sleep quality. If you cut out electronic use before bed and caffeine in the afternoon and are still having trouble getting your daily dose of zzz’s, it’s time to lean on natural remedies like herbs and supplements. These are my go-to herbs and supplements for sleep: Chamomile: Chamomile is one of the most famous herbs around. It’s been historically suggested for anything from sleeplessness and anxiety to gastroin- testinal conditions such as upset stom- ach, gas, and diarrhea. More recent studies have shown that it can improve sleep measures in adults with chronic insomnia.48 I recommend taking cham- omile in tea-form after dinner. Magnesium: Magnesium is known as nature’s chill pill. Magnesium can be very effective as a sleep aid, thanks to its ability to encourage muscle relaxation and improve measures of insomnia, as listed in the ISI (insomnia severity index), including sleep efficiency; sleep time and sleep onset latency; early morning awakening; and the concentration of serum renin, melatonin, and serum cortisol.49 Studies have even shown that magnesium can regulate your sleep- wake cycle.50 There is no “right” time to take magnesium. However, due to its calming effects, taking it right before bed can be the best way to capitalize on its ability to boost GABA levels and relax muscles. Magnesium can be found in multiple different forms, and I recom- mend starting with 200 mg after dinner. Valerian: Valerian is an herb that has been used to treat nervousness, trem- bling, headaches, insomnia, and heart palpitations since ancient Greece and Rome.51 I recommend taking valerian as a tea after dinner. L-theanine: L-theanine is another go-to natural supplement for sleep. This com- pound is found naturally in green tea and, when taken as a supplement, can promote better sleep quality.52 In fact, one study found that when boys ages 8 through 12 took L-theanine (at a dose of 400 mg daily), it led to improved sleep quality without any safety con- cerns.53 I recommend that my patients start with 100 mg, but healthy adults can take up to 400 mg. Melatonin: We’ve already learned about the importance of melatonin for healthy sleep. But did you know that you can take melatonin as a supplement? It’s true. If none of the strategies above are quite doing the trick—and you find yourself wide awake when you should be falling asleep—supplementing with melatonin can help. Melatonin has been widely studied for insomnia, especially insom- nia related to jet lag, and the science is promising. One review paper showed that, in nine out of the ten studies they evaluated, taking melatonin close to bedtime at the destination (between 10 p.m. and midnight) decreased jet lag from flights crossing time zones. If you’re having trouble sleeping during the 4-Week Flexible Fasting Plan, try taking 5 mg of melatonin about 30 minutes before you’re ready to go to sleep. Dr Will Cole’s new book Intuitive Fasting is available everywhere books are sold February 23! Order your copy now. To read the original article click here. For more articles from Dr. Leaf click here.

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Brain Detox: Is It Time for a Cleanse? (Plus How to Do It)

AHA Publisher — Mon, 14 Dec 2020 08:00:58 +0000

Jillian Levy, CHHC via Dr. Axe – Your liver and kidneys might normally get all the credit when it comes to detoxification, but did you know that your body also has another extensive system in place that helps detoxify your brain? If you’re wondering what a “brain detox” is all about — or “how can I clean my brain?” — you’ve come to the right place. Below we cover what exactly a brain detox entails, whether or not you really require one to maintain normal brain activity, and tips for boosting your mental health even if you don’t want to actually do a “cleanse.” What Is the Glymphatic System? The glymphatic system refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. The glymphatic system is most active while you sleep, which is why getting a good night’s rest is imperative for feeling mentally sharp. How does the glymphatic system work? This system depends on cerebrospinal fluid (CSF), which enters spaces next to smaller blood vessels that lead to the brain. CSF interchanges with interstitial fluid, the fluid surrounding the brain cells. This helps form a glymphatic vasculature that “detoxifies” the brain by collecting waste, such as proteins (including the protein called beta-amyloid, which may contribute to Alzheimer’s disease), metabolites, toxins, etc. This system then carries this waste away from your brain and through your body so it can be dispelled. While we’re sleeping, there is increased glymphatic activity due to greater availability of space between interstitial and cerebrospinal fluid. Exercise can also boost glymphatic activity, according to some studies. When the glymphatic system becomes disrupted, it’s thought that this can contribute to some diseases of the brain, as well as symptoms like brain fog and poor memory. Researchers now believe that a well-functioning “clearance system” in the nervous system is critical for prevention of neurodegenerative disorders, such as Alzheimer’s, Parkinson’s, Huntington’s disease and ALS. Many experts believe that your brain’s glymphatic system may need to work harder if you’re exposed to many toxins, especially over a long period of time. Toxin exposure that affects the brain can be caused by: Eating a highly processed diet with inflammatory foods High intake of alcohol Drug and tobacco use Use of some medications Exposure to foreign substances, such as heavy metals and environmental pollutants While not a toxin, sleep deprivation is also linked to impaired mental capabilities. Aging also disrupts glymphatic function, such as by decreasing CSF and blood flow to the brain/pulsing of the arteries, although healthy habits can help slow this down. What Is a Brain Detox/Brain Cleanse? A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms related to poor brain function. Why do people try brain cleanses? Usually to help manage symptoms such as: Fatigue Brain fog Anxiety Depression Memory loss Brain injury and stroke Addictions This type of cleanse usually involves steps such as prioritizing sleep, taking certain supplements that may help support brain function, eating an anti-inflammatory diet, exercising and fasting if appropriate. While all of these habits can be beneficial for overall mental and physical well-being, most experts don’t believe that a strict “brain cleanse” is actually necessary to support healthy cognitive function. Instead, consistently leading a healthy lifestyle seems to offer the most benefits and protection against mental/cognitive health issues. How to Detox Your Brain How do you do a mental detox? Here’s how to detox your brain according to research regarding mental health: 1. Get Enough Sleep Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification processes. Most adults need about seven to nine hours of sleep per night to operate at their best. Here are tips for helping you get the best sleep you can: Go to bed and wake up at approximately the same time every day, including on the weekends/your days off. This helps regulate your circadian rhythm, which controls your energy, motivation, appetite and more. Sleep in a very dark and cool room. Try white noise to help drown out disturbances. Read something relaxing to calm your mind. If racing thoughts keep you up, try journaling before bed. Establish a bedtime routine that is calming, such as by taking a warm shower, stretching, lighting candles, etc. Exercise during the day to help you sleep better at night. Close to bedtime, try gentler activities that won’t keep you awake, such as light yoga, meditation and deep breathing exercises. Spend time outdoors each day in the sun and in nature, which is beneficial for boosting vitamin D levels, relaxation and controlling stress. Consider trying supplements, such as melatonin (which should be used short term), 5HTP, and herbs like valerian root, kava and ashwagandha. 2. Eat an Anti-Inflammatory Diet Due to the gut-brain connection, your diet plays a pivotal role in managing your cognitive health. Gut-related and intestinal problems, such as leaky gut syndrome, can increase inflammation, which can alter how well your organs work, including the brain, and can contribute to issues such as depression, fatigue, anxiety and lack of concentration/focus. Your brain needs a steady supply of nutrients — including protein, healthy fats, antioxidants, omega-3 fatty acids, and essential vitamins and minerals — for you to feel your best. Emphasize these “brain foods” in your diet in order to fight free radical damage and boost your nutrient intake: Vegetables, such as leafy greens, beets, broccoli, bell peppers, carrots, etc. (fruits and veggies are both high in bioflavonoids, carotenes, polyphenols, thiols, anthocyanins, and other vitamins and minerals that fight free radical damage) Fresh fruits, including berries, oranges, etc. Herbs and spices, such as ginger, turmeric, garlic, rosemary, etc. Fermented, probiotic foods like yogurt, kefir, kimchi and sauerkraut Nuts and seeds Legumes and beans Complex carbs like whole grains and sweet potatoes Grass-fed meats Wild-caught fish, including salmon, sardines and mackerel Pastured poultry and free-range eggs Foods high in copper, vitamin C and manganese, which are all important for their roles in detoxification, such as citrus fruits, berries, leafy greens, mushrooms, organ meats, spirulina and algae Healthy fats, such as avocados, olive oil, coconut oil and grass-fed butter You also want to drink plenty of water throughout the day to stay hydrated, which is important for supporting your lymphatic system and keeping your energy up, in addition to green tea, herbal tea and and coffee In addition to eating a diet that includes lots of foods with anti-inflammatory, antioxidant and anti-carcinogenic effects, you want to avoid foods that can aggravate inflammation, autoimmune reactions and oxidative stress. These include processed meats, foods with processed vegetable oils and trans fats, added sugar, and highly processed foods in general. You may want to consider trying an elimination diet if you deal with digestive issues, brain fog or acid reflux/heartburn. If this sounds like you, it may help to avoid these aggravating foods: Large and heavy meals, especially close to bedtime Spicy and acidic foods, such as citrus fruits, vinegars and peppers Caffeine from coffee and chocolate Alcohol Mint 3. Exercise There’s some evidence suggesting that exercise may increase glymphatic activity and also improve brain plasticity, which plays a role in learning and memory. Additionally, exercise can help you cope with stress, sleep more deeply and have more energy in general. Most adults should aim for at least 150 minutes of moderate exercise each week, which can be divided into shorter sessions. High intensity exercise (HIIT workouts) can also benefit brain health in various ways, such as by increasing blood flow to the brain, supporting mitochondrial function and potentially staving off dementia. Ideally try mixing up your workouts to keep things interesting and to challenge your body, such as by running, lighting weights, walking, hiking, cycling, doing tai chi or yoga, dancing, etc. 4. Intermittent Fast Fasting seems to help protect the brain against neurological diseases by influencing certain proteins involved in brain aging and by decreasing oxidative stress/inflammation. According to BrainFacts.org: In lab animals, fasting, as well as exercise, stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein plays critical roles in learning, memory, and the generation of new nerve cells in the hippocampus. Its effect on mitochondrial activity also positively affects the brain. Some research, mostly from animal studies, has demonstrated that fasting may help boost working memory, alertness, learning, and can also improve physical performance and energy. 5. Minimize Toxin Exposure While avoiding all chemicals and toxins may not realistic, try to reduce exposure as much as your can, such as by avoiding smoking, drug use and unnecessary medications. Cut back on exposure to contaminants by choosing natural/organic beauty and household products and buying organic food whenever possible. This limits the amount of pesticides, herbicides and other chemicals you ingest. If you suspect you’ve been exposed to heavy metals (such as due to eating farmed fish, contaminated water, dental fillings and household products), consider visiting a naturopathic doctor for testing and possible chelation therapy. Your doctor may also recommend detoxifying treatments, such as infrared sauna sessions. 6. Consider Supplements You can help support your body’s natural ability to detox by taking certain nootropics, adaptogenic herbs and supplements that nourish the liver, kidneys, gut and brain. Consider some of the following, based on your goals and current health: Milk thistle for liver support Medicinal mushrooms for general immune support NAD+ for mitochondrial support L-glutamine for gastrointestinal support Vitamin C for antioxidant support Green tea extract for a boost in energy and antioxidant effects Probiotics for gut support and maintaining a healthy microbiome Risks and Side Effects If most of the interventions above are new to you, take things slowly to prevent yourself from feeling overwhelmed. Too much too soon may even wind up making you feel worse before you start feeling better. What are the signs of your body detoxing? While these side effects may not necessarily be caused by a brain detox, generally speaking when you start a new diet, supplement routine or exercise program, you may temporarily deal with side effects such as: Headaches Fatigue and poor sleep Frequent urination Loose stools and digestive upset Cravings for sugary foods and carbs Nausea Muscle aches Irritability These should go away within one to two weeks — however, if they worsen or persist, it’s a good idea to scale back and speak with a doctor. You should also seek your doctor’s advice before beginning a brain detox/cleanse if you have existing health issues, such as liver or kidney disease, diabetes, or Alzheimer’s disease. Conclusion A brain detox, or brain cleanse, is intended to help protect against neurodegenerative diseases and decrease symptoms such as fatigue, moodiness and lack of concentration/focus. A brain detox can help support the glymphatic system, which refers to the system of blood vessels in the body that removes waste products from the brain and central nervous system. Getting enough sleep each night is one of the best ways to support your brain’s natural detoxification process. Other interventions that are included in a brain cleanse/brain detox include eating an anti-inflammatory diet, exercising, fasting, sauna therapy, and taking nootropic and herbal supplements. To read the original article click here. For more articles from Dr. Axe click here.

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Do You Struggle with Chronic NEGATIVE Thoughts? This Common Problem Could Be the Reason Why

AHA Publisher — Mon, 09 Nov 2020 08:00:45 +0000

Sara Middleton via NaturalHealth365 – Have you ever suddenly had unexpected, negative thoughts pop into your mind? While most of us have this unpleasant experience from time to time, these so-called intrusive thoughts are particularly common in people with certain psychiatric disorders. Now, a new study published in Clinical Psychological Science reveals that a lack of sleep – which is already known to increase your risk of depression – may also make it more difficult to keep these unwanted thoughts at bay. But, no worries, at the end of this article there is a good resource to help you eliminate the problem. NEW Research Discovers a Big Reason Why It’s Difficult to Avoid Negative Thoughts According to the Anxiety and Depression Association of America, intrusive thoughts are unwanted “stuck” thoughts that seemingly come out of nowhere. They can be incredibly provoking and distressing for the person having them, especially when they are related to socially unacceptable sexual or violent images, as they often are. Intrusive thoughts are most prevalent among people with certain psychological disorders, including post-traumatic stress disorder, depression, and schizophrenia. But the apparent inability to control your own thoughts is surprisingly more common than you think. According to 2014 research published in the Journal of Obsessive-Compulsive and Related Disorders, the vast majority of the general population – as many as 94 percent of us – experience unwanted thoughts, images, and/or impulses. In a new study out of the University of York, a team of researchers has found that poor sleep habits can make this unwanted loss of mental control even more likely to occur. The researchers randomly divided a group of 60 participants into a sleep group or sleep-deprived group. They discovered that the participants who had to go an entire night without any sleep suffered about 50% more negative thoughts compared to the participants who slept a full night. In an article published on the University of York’s website, one of the study’s lead authors states: “This study offers an important insight into the impact of sleep on mental health … The study also suggests that the onset of intrusive thoughts and emotional disturbances following bouts of poor sleep could create a vicious cycle, whereby upsetting intrusions and emotional distress exacerbate sleep problems, inhibiting the sleep needed to support recovery.” Here Are Three Other Ways Lack of Sleep Can Negatively Impact Your Brain Health, According to Research Committing to a full night’s sleep every night is essential for whole-body health, including your brain and cognition. And if keeping unwanted or negative thoughts away isn’t reason enough to start getting more Zzz’s, consider these other three ways poor sleep can impair your mental well-being: Lack of sleep can increase your risk of depression: according to Harvard University, as many as 20 percent of people with insomnia will eventually develop major depression Sleep deprivation makes it harder to concentrate: as noted by a 2007 paper in Neuropsychiatric Disease and Treatment, poor sleep can impair your attention and reaction times, and make it more difficult to make decisions (a major reason why sleep-deprived people are involved in more car accidents) Sleep deprivation can impair memory, making it more difficult to learn and access stored information – which has huge implications for your performance at work or school In other words, you run the risk of a lot more than just being fatigued and moody if you consistently don’t give yourself enough shut-eye. So, do your brain and your body a favor by maintaining good sleep habits. Click here for 5 helpful tips to improve your sleep. Sources for this article include: Eurekalert.org, NIH.gov, NIH.gov, Concordia.ca, Journals.sagepub.com, York.ac.uk, ADAA.org, LiveScience.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Always Stressed? Here Are 8 Natural Stress Relievers to Try Now

AHA Publisher — Fri, 25 Sep 2020 07:00:11 +0000

Jillian Levy, CHHC via Dr. Axe – Stress: We all deal with it, yet we know how much better off we’d be — both physically and mentally — if we could only get it under control and find stress relievers that really work. While stress can be a positive, motivating factor at times (such as when you’re under pressure to perform well at work or to ace an important exam), more and more research shows that chronic stress impacts the body in ways similar to a poor diet, lack of sleep or sedentary lifestyle. Would you believe that 75 percent to 90 percent of all doctors office visits are related to conditions caused by stress? (1) How exactly does stress negatively affect our health in so many ways? It mostly boils down to changes in our hormones, which then cascade to an increase in inflammation and various other problems. Uncontrolled stress experienced over a long period of time is considered “chronic,” dangerous and capable of increasing someone’s risk for heart disease, diabetes, weight gain or obesity, mental disorders, autoimmune diseases, digestive disorders, and even cancer. Let’s face it, the stress we face today isn’t going anywhere, which is exactly why it’s more important than ever to find natural ways to bust stress that work well for us. If you’re up against large amounts of stress in your life (and who isn’t?), studies show you can greatly benefit from carving out more time in your busy schedule for things like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies. We can’t always control sources of stress in our lives, but we change how we react to them. The good news is this: The human body is actually designed to experience and handle stress, which is exactly why our bodies react to it so strongly. With some practice, we have the power to learn to use certain elements of stress to our advantage (for example, the fact that stress keeps us more alert and attentive), while better controlling other negative reactions (like digestion problems or giving in to cravings for unhealthy foods). So, what are the best stress relievers available to us, and how can we ensure we don’t allow stress to control our lives? If you adhere to the following eight practices, you’re sure to feel less pressure and better manage your stress on a daily basis. We’re More Stressed Today, Whether or Not We Admit It In many parts of the world, more people today report experiencing negative experiences — which includes physical pain, worry, sadness, stress and anger — on a daily basis than at any recent point in history. What is causing everyone to feel so stressed and burnt out? The American Institute of Stress tells us that a number of studies and polls have found that some of the top reasons people feel stressed and mentally unwell include: Worries over finances and the economy Health and health care-related concerns Disapproval of government performance and worries over politics Anxiety over current events, including natural and societal events such as mass shootings, climate crisis, racial tensions and terrorism Stress due to social media and technology use Feelings of loneliness and depression Chronic stress is considered the type of stress that interferes with your ability to function normally over an extended period, such as more than 6 months. Obviously people of all ages can experience chronic stress, however it’s thought that younger and middle-aged adults between the ages of 15 and 49 are most likely to deal with debilitating chronic stress. “Generation Z” is considered to be the most stressed-out age group in many industrialized nations, due to factors like violence, political turmoil, poor finances and poor health, while “Millennials” report the highest rates of anxiety, loneliness and depression. Do people always know that they are dealing with chronic stress? Not necessarily. It’s not always easy for someone to make a connection between stress in their lives and symptoms such as pain and brain fog. People also tend to struggle with identifying exactly what’s causing them to worry or to feel angry, overwhelmed or depressed. When chronically stressed, you release more “stress hormones” such as adrenaline and cortisol, a steroid hormone in the broader class of steroids called glucocorticoids that is secreted by the adrenal glands. When levels of stress hormones remain elevated over time, they impact many bodily functions. We know that stress can negatively affect nearly all parts of the body, including the musculoskeletal system, respiratory system, cardiovascular system, endocrine system gastrointestinal system, nervous system, and both female and male reproductive systems. Here are some of the ways ongoing stress can lead to discomfort and disease: Causes headaches and migraines Makes it harder to sleep and causes fatigue Triggers digestive issues such as stomach aches or IBS Can lead to overeating and weight gain, or sporadic eating patterns and skipping meals Makes it more likely that people favor sedentary activities and don’t exercise Can lead to social isolation, loneliness and poor relationships Cab increase obesity, heart disease, Alzheimer’s disease, diabetes and asthma. 8 Natural Stress Relievers to Try Now 1. Exercise and Yoga One of the best stress relievers available to us is exercise, a natural remedy for anxiety because it releases powerful endorphin chemicals in the brain, which act like the body’s built-in painkillers and mood-lifters. Research suggests the negative effects of stress on the body seem to be exaggerated in people who are inactive, a phenomenon called”stress-induced/exercise deficient” phenotype. Because we react to stress by experiencing changes in our neuro-endocrine systems, regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods and blood sugar levels. Exercises improves insulin sensitivity, can help someone become more aware of their hunger levels, improves confidence/self-esteem, and leads to better mental processing and a lower risk for depression. (2) Can’t sleep? Well, exercise can help with that too, which is very important considering quality sleep is needed to regulate hormones and help the body recover. Yoga has been shown to have similar benefits, reinforcing the “mind-body connection,” improving how people (especially women) feel about their bodies, helping with sleep and controlling anxiety. A review of over 35 clinical trials that tested the effects of regular yoga on stress levels and health found that, overall, yoga offers significant improvements in various physical and psychological health markers for the majority of people. (3) Looking for an even more impactful way to feel the benefits of exercise? Do so while listening to uplifting music. Research findings indicate that music listening positively impacts the psycho-biological stress system, helps activate the parasympathetic nervous system, improves recovery time, and has benefits for hormonal balance and brain functioning overall. (4) 2. Meditation/Devotional Prayer Meditation and healing prayer are both proven stress relievers that help people deal with worry, anxiety and finding peace of mind. Best of all, they can both be practiced conveniently anytime of day, in your own home and with no therapist, practitioner or program needed, making them a no-brainer. Meditation and prayer have been used for literally thousands of years to improve well-being and connection to others, but today they’re actually backed up by science as well. Breathing exer Natural stress relief meditation and mindfulness-based stress reduction are types of simple mental techniques that are practiced for as little as 10–15 minutes once or twice a day in order to bring about more “mindfulness” and reduce stress or anxiety. (5, 6) Various other forms of meditation have been shown to lower physiological responses to stress, improve mental alertness, and help people overcome various emotional and physical problems, such as: anxiety, depression, poor mental health that affects quality of life, attention problems, substance use, eating habits, sleep, pain and weight gain. (7) 3. Acupuncture Acupuncture has increasingly been used to treat many stress-related conditions, including psychiatric disorders, autoimmune or immunological-related diseases, infertility, anxiety, and depression. Researchers have found that acupunture treatments result in changes in the cardiovascular and immune systems, increasing protective T-cell proliferation and helping with cellular immuno-responses. (8) Studies have shown that acupuncture is one of the best stress relievers for patients recovering from heart disease because it helps regulate the nervous system, therefore having positive effects on blood pressure levels, circulation, hormones and other factors. (9) 4. A Nutrient-Dense Diet A steady supply of nutrients like essential vitamins, trace minerals, healthy fats, electrolytes, amino acids and antioxidants all help your brain handle stress better, therefore benefiting your entire body. Some of the best foods for natural stress relief include: Foods high in B vitamins (which the body uses to convert nutrients to energy) — raw or cultured dairy products, cage-free eggs, grass-fed beef, wild-caught fish, poultry, brewer’s yeast and green leafy vegetables. Foods high in calcium and magnesium — as relaxing minerals and electrolytes, calcium and magnesium are important for relaxing muscles, relieving headaches and helping you sleep. Try unsweetened organic yogurt, wild-caught salmon, beans/legumes, leafy green veggies, cruciferous veggies like broccoli, avocados and nuts. High protein foods — foods with protein provide amino acids that are needed for proper neurotransmitter functions. Healthy fats and omega-3 fatty acids — cold-water, wild-caught fish like salmon or sardines can reduce inflammation and help stabilize moods, plus omega-3s are great for the brain, development and heart health. Other healthy fats that support brain health include nuts/seeds, avocado, olive oil and coconut oil. On the other hand, foods to avoid in order to keep stress levels down include: Packaged or sugary foods — processed, refined foods or those with added sugar can give you blood sugar highs and lows throughout the day, increasing anxiety and causing cravings and fatigue. Too much alcohol or caffeine — both alcohol and caffeine can cause or worsen anxiety, make you dehydrated, interfere with sleep leaving you tired, and make you unable to cope with stress well. Refined vegetable oils — imbalances in polyunaturated fatty acids, meaning getting much more omega-6s than omega-3s from your diet, are tied to metabolic damage, inflammation and even poor gut health, which can affect mental processes. 5. Challenging Your Thoughts with “Cognitive Behavioral Therapy” Cognitive behavioral therapy (CBT) is a type of therapeutic practice that has been proven to lower anxiety, stress and multiple disorders — including addiction, eating disorders, insomnia and depression. Knowing that at least 50 percent of the time experiencing a mental disorder is due mostly to chronic, untreated stress reactions, therapists use CBT to train all types of people to better react to situations that are stressful. CBT focuses on challenging and changing your thoughts first and foremost, since the way you perceive an event (not the actual event itself) means everything in terms of how your body reacts. (10) Once you can identify the root thought pattern that is causing harmful behaviors, you can work on changing how you think about events and therefore react to them. The idea behind CBT is this: If you can reframe the way you think about events in your life — for example, instead of panicking over a job change you choose to embrace it, prepare as best you can and seize the opportunity to start fresh — you can literally reduce the stress you wind up feeling from the event. CBT is useful for training us to avoid internal causes of stress, such as “all-or-nothing” thinking, jumping to conclusions, pessimism, having unrealistic expectations for ourselves, always expecting the worst-case scenario, and feeling guilt or shame over events that are out of our control. (11) 6. Spending More Time in Nature and Being Social Making time for connecting with the people around you, spending time outside and doing things you love with family, friends and your spouse are all stress relievers that are good for your health in many ways. Social connection is tied to longevity, since it helps people feel like they’re a part of something larger than themselves and helps give them perspective. Being outdoors has some similar effects, reminding people that...

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