Imagine being able to wake up slowly and ease into your morning before that annoying alarm clock starts to squawk at the top of its lungs. There are some newer alarm clocks that can help you do just that.
Let’s go back a bit. Making your room a dark cave to improve sleep quality is fantastic for improving sleep quality. I highly recommend it! However, it doesn’t help with the wake-up side of things. It can be hard to wake up gradually if there’s no option for light to seep into your room.
I’ve struggled with this part of sleep for a few years and knew that there must be a solution. Some way to find the best of both worlds- a dark bedroom for sleeping in, but a light source to help me wake up in the morning. An automatic machine to open the rollshutter over my window was too expensive and seemed like it would be too noisy. So I searched for other options.
I came across alarm clocks that can increase the light in a pitch-black bedroom. Seemed like a pretty cool...
The big hype right now is around balancing blood sugar for better insulin control. This message is incredibly important to help you control chronic diseases such as diabetes, lose weight or decrease inflammation. Despite being important to control blood sugar, chances are high that you aren’t getting the right message about how to do this correctly.
I can’t count the number of times I’ve spoken to clients about balancing their blood sugar, who then respond by telling me that they don’t eat sugar or processed food. After further probing, I usually uncover that they really do eat sugar and processed foods. Often in high quantities too, just disguised inside the foods they commonly eat. Where is this disconnect coming from and what do we want to do about it? Here’s three of the most common mistakes I regularly come across, along with tips on how to counteract them:
I know this one sounds a bit silly, but I continue...
This concept comes down to the ways that you look after your own body. Just like a car, there’s some regular maintenance to do. You need to perform oil changes, keep it filled up with gas and washer fluid and occasionally take your car for a car wash to prevent it from developing rust. In the same way, you need to do basic hygiene and routine maintenance for your health.
You can start by checking your user manual and seeing how often you are due for your next scheduled maintenance. Alright, you don’t really have a user manual, but there are suggestions by health care professionals on how often you should be seeing them. You should go for a checkup with your physician, dentist and optometrist or ophthalmologist at least annually. These regular checkups are the diagnostic assessments to see if you have a headlight that’s burnt out or if your tire pressure is a bit low. Your car can still run if these things are out of whack, but you aren’t operating to the best...
Your body has a stress response system to help you deal with what life throws at you. It’s the fight or flight system that releases hormones to help you rest and digest food or run away from the lion that’s planning on making you his dinner. Your body can’t tell the difference between eustress- the good stress that you love or distress- the bad stress that has you strung out.
If you aren’t giving your body a break from stress, which is often the case, you may start to hit burnout. Symptoms include: anxiety, memory loss, behavioral changes, insomnia, headache, irritability, cravings, weight gain/loss, and fatigue. Sound familiar??? So how do you fix this picture? Read on!
This helps give you a break from all that hard work you are doing and to maintain social connections! Schedule at least one event a week and make sure you do it.
You only have a finite amount of willpower in the day. Do your...
Imagine lying in your cozy warm bed all wrapped up in a nice warm blanket. Perhaps you’re snuggled up to your partner or maybe it’s your dog. You never get to enjoy this pleasure during the week so you are milking this moment for all it’s worth. You may even sleep in for an extra few hours simply because it’s sooooo comfortable.
You’ve just sealed your fate and have almost GUARANTEED that you will be tired on Monday morning. But why? It makes way more sense to sleep in and catch up on that lack of sleep you’ve gotten during the week.
The problem with sleeping in late on weekends is that is decreases something called sleep drive or sleep pressure. That’s the cueing that your body gives you to tell you it’s time to close your eyes and go to sleep. The longer you are awake, the higher your sleep drive. Conversely, the shorter the period between sleep intervals, the lower your sleep drive will be.
By sleeping in on weekends...
You’ve heard about how important sleep is and yet there’s a good chance you are constantly short-changing yourself. It seems like everything is more important than a good night of sleep. Having a good night of sleep starts long before you even turn out the light. Here are three of the most common blunders that you might be making, along with tips on how to change your habits. It just might change your life!
There’s a few things wrong with this picture. First off, if you have a partner, your electronic device is putting an invisible wall between the two of you, shutting you off to easy communication and decreasing the opportunity for intimacy. Second, the blue light exposure can disrupt sleep cycles (even if you don’t notice it), which decreases the depth of sleep and ability to get optimal sleep.
There are some days that I literally want to rip my hair out because of what people count as exercise. Walter works from home and would go up and down the stairs three times in the day, counting that as his exercise. He also thought that walking at the grocery store and shoveling his four-foot-long sidewalk once a week was exercise. I couldn’t convince him otherwise. These things are NOT exercise. They are activities.
Activity is any physical movement of the body that uses up energy. Most people count their activities of daily living (ADL) as exercise. These ADL’s are the things you need to do in the day like cooking, laundry, housework or yard work and often involve going up and down the stairs a few times in the day. General activity can also include taking the stairs instead of the elevator or parking at the back of the parking lot so that you have to walk further.
Marina is a nurse on a busy unit. She works 12-hour shifts and is up and down the unit all day....
You’ve grown up eating food your entire life. But chances are you were never taught how to truly eat properly. To get even more benefit from your nutrition, here’s five quick tips you can use to truly eat properly:
Eat until you are comfortably full, not stuffed. Eating slowly allows your normal feedback mechanism to kick in, telling your body to stop eating before it’s overfilled.
This helps to break down into smaller pieces and mix saliva into them to start the breakdown process where it’s meant to start. Chew your food well until it’s in small, soft pieces. Watch your digestion improve with this one simple tip alone.
Even liquid calories need to have saliva mixed into them to break them down properly. Anytime you drink foods such as smoothies, soups or coffee, make sure you chew them or swish them around your mouth. This mixes the important enzymes in your...
By being able to do all the stages of digestion well, you’ll be more likely to have adequate nutrient production. Your GI tract produces all kinds of nutrients and neurotransmitters such as serotonin. We are learning new information every day about what role the gut plays!
Your GI tract is part of building a healthy immune system and is very connected to mental health. Your gut produces between 70-90% of the serotonin in your body, which helps with mood, well-being, and happiness. If you want to have good mental health, improving your digestion is a great place to start.
Dylan is a young 26 year old who has severe bipolar disorder with mixed symptoms of depression and mania. Due to the type of bipolar disorder he has, it has been a challenge to find a medication that works consistently for him. As a result, he often needs medication changes and is rarely able to find a balance between his bipolar symptoms and the medication side effects.
When Dylan is manic, he is super...
The difference between the two seems pretty subtle, and it absolutely is. What’s happening is that you are being tricked into eating foods that you think are way healthier for you than they actually are. The key word is whole grain, there’s no “s” on the end of it. “Whole grain” will appear on some of the labels of the food products that you eat. What you want to think about is what you are really eating. If you are buying a product and it has a label on it, then it’s probably not a whole grain.
Within a grain, there are a few key structures. The outer layer or bran contains the fiber, B vitamins, and trace minerals. Inside the grain are two components, the smaller part is the germ. It’s a tiny little core that contains antioxidants, B and E vitamins, and good fats. The endosperm is the other inside part that’s mostly made up of carbohydrates and proteins. That’s what most food products are...
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