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Winter Nutrition Guide for Healthy Immunity, Mood and More

Winter can put a damper on immune system function, energy levels and mood. Cooler temperatures and shorter days often translate into less sun exposure and reduced physical activity. This can impact serotonin levels and mood, as well as immune function and energy levels. Cold and flu season, along with a busy holiday season, can add to the challenges of the winter season. This year, plan ahead to overcome those winter challenges with the help of a winter nutritional strategy. Taking a targeted approach to winter nutrition and diet can help support physical health and overall well-being throughout the winter months.

Keep It Real For Better Health

One of the most important things you can do nutritionally to support overall health and well-being is to eat real food. Eliminate as many processed foods as possible from the daily diet. Be especially ruthless in cutting out highly processed foods. Highly processed foods tend to offer little to no nutritional value or fiber. They also tend to be high in sugars, sodium, unhealthy fats and assorted chemicals.

Not only do processed foods provide few health benefits, but many are also actively damaging to health, contributing to a broad range of chronic health conditions and diseases including type 2 diabetes, heart disease and high blood pressure. Real food is the foundation a nutrient-rich diet is built upon.

Feel Better With Smart Carbohydrate Choices

With the reduced sun exposure and the decrease in physical activity that the winter months can bring, serotonin levels can go down. This reduction can severely impact mood in people with a higher risk of developing season-related depression. As the winter season settles in, many people find themselves craving carbohydrates. That’s not surprising, because carbs influence serotonin production via the release of insulin. Insulin reduces the concentration of amino acids in the blood, except for tryptophan, allowing it to make its way to the brain, where it works in the production of serotonin.

Playing a key role in energy production, carbohydrates are an important part of the diet, typically making up between 45 and 65 percent of daily calories. However, not all carbs are created equal. There are bad carbs: those found in sweets and highly processed foods. Bad carbs offer a quick burst of simple sugar energy, but don’t bring much nutritional value to the table. Good carbs are more complex. They typically offer plenty of nutrition and fiber. Complex carbs digest slower, without the sugar energy crash caused by many simple, highly processed carbs.

Choose high-quality, nutrient-rich carbohydrates instead of highly processed simple carbs. Make sure to eat plenty of fresh vegetables, fresh fruit, legumes, whole grains and nuts. Maximize the nutritional benefits of the calories consumed in a day by choosing complex carbs from real food, avoiding the nutritionally bankrupt carbs found in highly processed foods. Taking this nutritional approach can help support serotonin production, mood, energy levels and immune system function throughout the winter.

Target Immune System Support

The winter months can increase the demands made on the immune system in a number of ways. The holiday season can be stressful and exhausting, eating habits can suffer and there’s always the cold and flu season to contend with. That makes supporting immune system function and health an important element of a winter nutritional strategy.

There are a number of important nutrients your body needs for a healthy immune system all winter long. Vitamin D is essential to the function and health of the immune system. Found in egg yolks, salmon, tuna, beef liver and fortified dairy products, numerous studies have confirmed the critical role of this nutrient in immune system performance. Antioxidant vitamins C and A also support healthy immunity, another reason why fresh fruits and vegetables must play a starring role in winter nutrition. Zinc is another important immune system supporting nutrient, so make sure to include foods such as poultry, eggs, whole grains and fish in the daily diet.

Focus On Energy Nutrients, Nourish The Mind

Maintaining energy levels isn’t just about feeling physically energetic. Proper energy levels also impact the mind – both mood and cognitive function. Many people feel sluggish during the winter months with their shorter days and longer nights.

Make sure to get enough iron, because deficiencies can have a dramatic effect on energy levels. Iron is essential to the process that moves oxygen throughout the body. Animal sources of iron, such as meat and fish, are easier for the body to use. However, plant-based foods, including beans and nuts, can also provide usable iron. The B vitamin complex is also closely aligned with both energy production and mental health and well-being, so eat plenty of leafy green vegetables, legumes and whole grains.

Healthy, Nourishing Winter Recipes

Immune-Boosting Chicken Soup

This hearty chicken soup is filled with powerful minerals, antibacterial herbs and other immune-boosting ingredients to deeply nourish your body during the cold, dark winter months. Adding the optional kombu (dried kelp) provides additional valuable minerals, while burdock root, also optional, contains prebiotics to support digestive health and immunity.

Ingredients

Sprigs of fresh rosemary, sage and thyme
1 bay leaf
1 strip kombu (optional)
1 ½ – 2 lbs. bone-in chicken
12 c. water or low-sodium chicken broth
2 tbsp. apple cider vinegar
2 tbsp. olive oil
1 onion, diced
1 lb. potatoes, diced
1 burdock root, peeled and diced (optional)
12 oz. shiitake mushrooms, sliced
4 carrots, chopped
4 stalks celery, chopped
4 garlic cloves, minced
Salt and pepper, to taste
2-3 c. kale, chopped

Directions

Tie together the sprigs of fresh rosemary, sage and thyme with kitchen twine to form an herb bouquet.
Place chicken, herb bouquet, bay leaf, apple cider vinegar and kombu (optional) in a large pot. Pour in chicken broth or water. Bring to a boil, skimming off any surface foam that forms. Reduce heat and simmer for approximately one hour.
Remove chicken, herb bouquet, bay leaf and kombu from the broth. Set chicken aside to cool, and discard the other materials.
In a separate large pot, heat the olive oil over medium heat. Saute the onion until it’s translucent (approximately 3 minutes). Add potatoes, burdock root, mushrooms, carrots, celery and garlic. Continue to saute for another 2-3 minutes.
Pour chicken broth into the pot with the vegetables and bring to a boil. Reduce heat, cover and simmer approximately 20 minutes, or until vegetables are tender.
As the soup cooks, remove the meat from the chicken. Cut chicken into small, bite-size pieces.
Once the vegetables are tender, add chicken meat and kale. Cook for an additional 3-5 minutes, or until kale is tender. Season to taste with salt and pepper.

Hearty Roasted Vegetables

Tasty roasted vegetables are not only delicious and nutritious, they are a wonderful way to “eat the rainbow” and get a variety of vitamins in your diet, even in winter.

Ingredients

1 onion, cubed
1 head of broccoli, chopped
2 stalks of celery, chopped
3 carrots, chopped
2 turnips, peeled and cut into 1-inch pieces
1 sweet potato, peeled and cut into 1-inch pieces
1 c. shiitake mushrooms, cut in half
1 beet, peeled and cut into 1-inch pieces
2 tbsp. olive oil
Salt and pepper, to taste

Directions

Preheat oven to 400 degrees.
In a large bowl, combine vegetables with olive oil. Toss until completely coated. Add pepper and salt to taste.
Spray a large baking sheet with cooking spray. Pour vegetables onto the baking sheet, arranging evenly across the sheet.
Roast vegetables for 20 minutes. Stir. Continue roasting approximately 20 – 25 minutes more, or until vegetables reach desired tenderness.

Warm Golden Chai

Warm chai is a wonderful, healing beverage that provides inflammation-fighting and immune-boosting spices and is chock full of powerful antioxidants. Cardamom and black pepper are also known for their ability to promote healthy digestion.

Ingredients

4 c. unsweetened almond milk (or milk of choice)
¾ tsp. cinnamon
¾ tsp. turmeric
¼ tsp. ginger
¼ tsp. nutmeg
¼ tsp. cardamom
1/8 tsp. black pepper
¼ tsp. vanilla extract
2 tbsp. raw honey

Directions

Put all ingredients into a blender; blend until smooth.
Pour mixture into a saucepan. Bring to a boil over medium heat. Reduce heat to low and simmer for approximately 3 minutes.
Pour hot chai into mugs and enjoy!

Play It Safe With Winter Nutrition

Because of the deep connections between diet and health, even those that typically eat well can benefit from nutritional supplements, particularly as an important component of winter nutrition. Some nutrients, like vitamin D, can be a challenge to get entirely from food. The amount of nutrients in fruits and vegetables depends on many factors, such as soil quality, that are out of the average consumer’s control. Nutritional supplements that provide a wide variety of high-quality vitamins and minerals are a great way to bridge the occasional nutritional gap.

Nutrients, Minerals and Vitamins for Menopause

Nov 05 by Ewcopywriting

New research finds that taking vitamins for menopause relief may help women to reduce or alleviate some of the symptoms caused by this condition. Various minerals and natural plant substances that provide phytoestrogens can also be beneficial.

What is Menopause?

Menopause marks the end of a woman’s menstrual cycle, and it’s something every woman goes through eventually. While the typical age for menopause is 51, it can affect women in their 40s, or later in their mid- to late-50s. In most cases, a doctor won’t diagnose menopause until the woman has gone through a full year without experiencing any periods. Although menopause is a natural process, it does result in symptoms that can cause discomfort and physical pain as well as emotional changes.

Symptoms of Menopause

As women near menopause, they can begin experiencing any of the following symptoms:

irregular periods
chills and/or hot flashes
vaginal dryness
sleep problems, including night sweats
mood swings
slowed metabolism, resulting in unexplained weight gain
skin problems and thinning hair
breast changes, including a loss of fullness
inhibited sex drive or libido

Middle-aged to older women are cautioned to take better care of their overall health as a result of an increased risk of certain medical conditions. Post-menopausal are more likely to suffer from bone loss or osteoporosis as a result of hormonal changes or vitamin deficiencies. Decreased estrogen levels also result in an increased risk for cardiovascular disease, so controlling cholesterol and hypertension is especially important. The vagina and urethra become less flexible after menopause, so older women also experience decreased control over urinary function. Combined with vaginal dryness, these effects can also inhibit sexual desire and activity.

Since menopause is a natural condition, it’s not something that can be prevented or cured. However, women can make lifestyle changes and try treatments suggested by their doctors to help alleviate or diminish the severity of symptoms. New research has found that dietary supplements may also help women reduce their menopausal symptoms.

Vitamins for Menopause Relief

Vitamin A

There’s some debate in regard to the effects vitamin A has on the health of menopausal women. This is because preformed vitamin A, also called retinol, is stored in the liver, and too much of this compound can lead to liver toxicity. Some research also indicates that vitamin A increases the risks of hip fractures in women. This effect was not found when vitamin A was delivered in the form of beta-carotene. In this case, vitamin A may actually boost bone health.

Vitamin B-12

This may be one of the most essential vitamins for menopause because it helps with bone health, red blood cell count and brain function. As people age, a vitamin B-12 deficiency becomes more common, so it’s more important to take a B-12 supplement to boost your supply of this vitamin to healthier levels. Women aged 14 and up should be getting at least 2.4 micrograms of B-12 on a daily basis. Vitamin B-12 is primarily found in red meat, poultry, fish and dairy products.

Vitamin B-6

This nutrient is vital to the production of serotonin, which is a hormone responsible for regulating mood. Post-menopausal women commonly experience a B-6 deficiency, which is why mood swings and depressive episodes are more common for older women. By the same token, mood can be better regulated by increasing your intake of vitamin B-6. Taking a supplement can help alleviate depression or reduce the frequency of depressive episodes.

Vitamin D

Most people have a vitamin D deficiency because the best source of this nutrient is direct sunlight. Since skin cancer is also a concern, people tend to limit their exposure to sunlight, however, in short bursts, the sun’s rays can have positive effects on your health.

It’s especially important for post-menopausal women because it boosts bone strength, prevents the loss of bone density and lowers the risks of fractures. Women over 50 should be getting a minimum of 20 mcg of vitamin D each day. In addition to taking a supplement, you can also find this in the oil from fatty fish or in cheese or egg yolks. Fortified cereals also contain vitamin D.

Can Estrogenic Herbs Relieve Menopausal Symptoms?

Estrogenic herbs are natural plants that contain compounds that resemble the estrogen in human women. Because of their structural similarity to estrogen, once ingested, the compounds in estrogenic herbs act as weak estrogens in the body. As such, consuming estrogenic herbs can be effective in reducing or eliminating many symptoms of menopause. In particular, women who have taken estrogenic herbs have reported that headaches, night sweats and inhibited libido were alleviated by the use of the herbs.

Some common sources of estrogenic herbs are red clover, soy and dong quai. While you can find these in many health food stores, it’s more convenient to get these herbs together in a single supplement. Menochron is an example of a high-quality supplement that’s engineered to help soothe the symptoms of menopause. In addition to containing estrogenic herbs, these types of supplements also often contain daily servings of other important vitamins and nutrients.

In addition to adding a supplement to your daily routine, your doctor may suggest more dietary or lifestyle changes to help you manage menopausal symptoms. While each woman experiences menopause symptoms differently, the symptoms can usually be managed better by giving the body the nutrients it needs. Since most symptoms, including hot flashes and diminished libido, result from vitamin deficiencies, ingesting more nutrients and reducing the consumption of processed foods may provide the best solution.

The Hidden Connection Between Inflammation and Aging

Oct 28 by Ewcopywriting

Chronic inflammation is a largely unrecognized condition that plagues millions of people worldwide. When unaddressed, it can lead to some of the most debilitating health conditions of our time: arthritis, autoimmune diseases, heart disease and even cancer. Recent research points to a strong connection between inflammation and aging.

Read on to learn more about what causes chronic inflammation in the body, and what can you do to protect against it to support healthy aging.

What Causes Chronic Inflammation in the Body?

In the simplest terms, inflammation is the body’s way of responding to external threats and injury. Inflammation occurs when white blood cells are mobilized in the tissues or blood in an attempt to protect the body. As a result, blood flow is increased to the area that is infected or injured. Swelling may occur as the chemicals cause fluid to leak into the tissues, producing redness and skin that is warm to the touch.

While acute inflammation that occurs in response to an injury or illness is generally not worrisome, chronic inflammation can present a danger to various organs and systems within the body.

There is no simple answer as to what causes chronic inflammation in the body. Chronic inflammation may be influenced by a variety of factors, specific to each individual’s health. Here are just a few of the most common causes of low-level, long-term inflammation.

Stress

Chronic stress boosts the production of cortisol, a stress hormone that may have negative effects on physical health. While cortisol normally regulates the body’s immune response, too much may lower tissue sensitivity and leave the body prone to experiencing higher amounts of inflammation. Cortisol also supports the production of glucose, facilitating the delivery of energy to large muscle groups while also suppressing the production of insulin and the narrowing of the arteries. This forces the blood flowing through the body to work harder in response to stress, increasing inflammation in the process.

Gut Health

If you frequently experience bloating, gas or other abdominal discomfort, excess inflammation could be the cause. While research on the connection between gut health and inflammation is still in its early stages, scientists believe that a lack of gut biome diversity may be linked to inflammation.

Nourishing your body with gut-healthy foods can help to combat this issue. Foods that support a healthy gut include vegetables, fruit, legumes and beans. Fermented foods, such as plain natural yogurt, deliver significant benefits to the microbiome by supporting healthy gut function and lowering the number of harmful bacteria in the intestines.

Poor Sleeping Habits

Not getting enough sleep each night may cause more stress to the body than simply being fatigued the next day. Even a lack of sleep for just one night can trigger tissue damage due to inflammation. This connection makes sense, as a plethora of scientific findings point to the fact that quality sleep can help to ease the symptoms of various autoimmune disorders, including rheumatoid arthritis.

The Connection Between Inflammation and Aging

Thanks to a host of research that has backed up this assertion, the connection between inflammation and aging has been well established. Studies have documented that genes related to inflammation are also connected to a higher risk of developing many of the most common age-related illnesses and diseases. Some of these conditions include hypertension, Alzheimer’s disease, heart disease, type 2 diabetes and many types of cancer.

Scientists have been able to isolate chemical markers in the bloodstream that show inflammation is connected to cellular death and the subsequent overall aging of the body. In fact, many medical experts believe that inflammation is the most significant contributor to the aging process.

Some of the most common signs of aging include slower mobility, the loss of muscle strength and memory issues. However, it is important to note that the deterioration of the body looks different from individual to individual. Not everyone will experience the same levels of inflammation, and the factors that influence this inflammation vary widely between individuals.

How You Can Support Healthy Aging

The good news is that there are steps that you can take now to support healthy aging by protecting the body against inflammation. Medical professionals are particularly excited about the promise of a nutrient called resveratrol in helping to suppress inflammation. Resveratrol is a polyphenol that works as an antioxidant to guard the body against damage from inflammation. The compound is primarily found in red wine and grapes. It is also available in supplement form.

Other ways that you can support healthy aging by controlling inflammation include being intentional about supplementing your nutritional intake with other specific natural ingredients shown to help modulate inflammation. If controlling inflammation is your goal, some good supplements to consider are calcium, grape seed extract and fish oil. In addition, magnesium and vitamins B6, C, D and E have also been shown to deliver anti-inflammatory effects. Many of these nutrients are not available in sufficient amounts in most diets. Taking a high-quality supplement that provides these ingredients can go a long way in protecting against chronic inflammation.

While there is no way to completely stop the aging process, taking steps to understand how inflammation speeds up this natural transition and what you can do to stymie its progress can have significant advantages to your overall health.

Gut Bacteria and Diabetes Linked in New Study

Oct 22 by Ewcopywriting

New research has found a previously unknown link between gut bacteria and diabetes. This recent study brings to light the importance of a healthy gut microbiome in maintaining healthy blood sugar levels, especially in type 2 diabetes.

Type 2 Diabetes and Insulin Resistance

Type 2 diabetes is usually preceded by a condition called insulin resistance, which occurs when the body’s cells exhibit increased tolerance to insulin, a hormone in the bloodstream. As a result, insulin is unable to perform its crucial function of regulating glucose levels within the blood.

In a healthy person, insulin allows glucose to move from the blood into the cells where it’s used as energy, keeping blood sugar levels from spiking. This is crucial because when the amount of sugar in the blood gets too high, it can damage tissues and organs. However, in those with type 2 diabetes, this process is interrupted, causing blood sugar levels to reach dangerous highs.

Previous studies have found that fat molecules, or lipids, produced by gut bacteria can positively impact blood glucose levels by influencing the gut-brain axis, the vital communication system that exists between the brain and the gut. Under normal circumstances, when we eat, the opening of the small intestine relaxes its walls, an action that sends a signal to the brain triggering the liver, fat tissue and muscles to absorb glucose from the bloodstream. However, in type 2 diabetes, this process is disturbed because the small intestine stays contracted, preventing the signal from being transmitted to the brain.

Those studying the link between gut bacteria and diabetes believe lipids in the blood produced by “friendly” microbes in the gut microbiome could be the key to reversing this disturbed communication between the gut and the brain and reinstating healthy blood sugar metabolism.

New Research Links Gut Bacteria and Diabetes

In a new study, conducted at the French National Institute of Health and Medical Research, researchers sought to learn more about how lipids promote communication between the gut and the brain via the enteric nervous system and why this communication is inhibited in people with type 2 diabetes.

Researchers fed one group of mice carbohydrates containing fructooligosaccharides (FOS), prebiotic nutrients found in many foods that promote the growth of the “friendly” microbes that produce lipids. Another group of mice was fed a diet that didn’t contain FOS carbohydrates. They found that the mice on the FOS diet exhibited an increased presence of a specific type of lipid, called 12-HETE. The 12-HETE caused reduced muscle contraction, helping to increase communication between the gut and the brain. As a result, these mice exhibited less rigid small intestines and lower blood glucose levels.

To verify their findings in human subjects, the researchers sampled the small intestines of type 2 diabetics and the small intestines of healthy subjects. They found that the diabetic subjects had a significant reduction of 12-HETE lipids.

The findings suggest that future treatments for type 2 diabetes may involve increasing the population of 12-HETE lipids in the blood. In the meantime, glucose metabolism may be improved by naturally boosting the health of the gut microbiome. By ingesting more beneficial microbes, it is possible to boost the effects that the gut microbiome has on the rest of the body, including how it communicates with the brain.

How Can You Naturally Boost Gut Health?

Adopt a Healthier Diet

The most effective way to boost gut health is to adjust your diet. In addition to eating primarily plant-based foods, it is recommended to cut back on refined sugar, unhealthy fats and processed meats. While lean red meat can comprise a small portion of each meal, the majority of every meal should consist of fruits, veggies, nuts and seeds.

Take a Dietary Supplement

Taking a high-quality dietary supplement containing both prebiotics and probiotics, such as Florachron, can also boost the health of your gut microbiome. While prebiotics that help healthy gut bacteria thrive, probiotics increase the number of bacteria in the gut. Together, these compounds help to maintain a strong and diverse gut microbiome.

Manage Your Stress

One of the ways your gut microbiome benefits health is by supporting the immune system. Unfortunately, increased stress compromises the immune system, requiring gut bacteria to concentrate on supplementing immunity instead of performing other necessary functions. It’s possible to avoid this situation by taking time to relax and reduce stress. You can do this through meditation, yoga, exercise or taking up a hobby that you find enjoyable.

Get More Sleep

The reason doctors recommend seven to eight hours of sleep is that the body uses this time to repair itself. This includes giving the bacteria in the gut a period of inactivity to perform their necessary functions. If you’re getting less than seven hours of sleep regularly, try replacing your bedding with more comfortable blankets and pillows. You should also reduce your caffeine consumption and shut off electronics one hour before bed. If you’re still having trouble sleeping through the night, consult your doctor.

Melatonin Supplementation: How Long Does Melatonin Last in the Body?

Oct 16 by Ewcopywriting

Melatonin is a hormone produced by the body in response to low levels of light to initiate sleep. Due to its influence on the sleep-wake cycle, it is also a primary ingredient in many sleep aid formulas. How long does melatonin last in the body? This is an important consideration, as melatonin supplements can be formulated in a variety of ways, including immediate-release, delayed- or extended-release and pulsatile-release.

What is Melatonin?

While melatonin is the primary ingredient in many sleep formulas, it is also a hormone that’s naturally produced in the brain’s pineal gland. Melatonin is released in the evening to help regulate the sleep cycle, and its release is governed by the circadian rhythm — the body’s internal clock.

However, in the presence of an irregular sleep schedule or activities that disrupt the circadian rhythm, the release of melatonin may be disrupted. Something as simple as using a mobile device too close to bedtime can be enough to throw off your internal clock. In this case, the release of melatonin can be delayed or reduced, making it hard to fall asleep or sleep soundly through the night.

Although melatonin is best known for its role in promoting sleep, it also provides a myriad of other health benefits. For example, melatonin can be helpful for seasonal depression, which results from the reduced sunlight and shorter days of fall and winter. In this case, small doses of melatonin have helped individuals to fall asleep earlier so their circadian rhythms can adjust to the changes that the colder seasons bring about. As a result, seasonal depression can be soothed, and episodes of insomnia reduced.

Other research has found that melatonin is helpful in managing blood pressure, the immune system and stress hormone levels. For these conditions, taking smaller doses than those necessary to aid in sleep can be helpful. In general, taking 0.5–10 mg a day is beneficial in aiding sleep and providing other health benefits.

Because it’s a natural hormone, melatonin is safer than prescription drugs and causes no undesirable side effects when taken as directed. However, it should not be taken in combination with alcohol. If you’re already taking other medications, you should consult your doctor before adding a melatonin supplement to your daily routine.

How Long Does Melatonin Last in the Body?

For those looking to supplement with melatonin to help with occasional bouts of sleeplessness, it’s important to know how long does melatonin last in the body, as this will affect your choice of which type of melatonin supplement to take. Some melatonin supplements are immediate-release, meaning that they instantly release melatonin into the body. These types of melatonin formulas are designed to take effect within an hour of taking them, making it important to take the supplement close to bedtime.

Conversely, delayed- or extended-release melatonin supplements do not release melatonin immediately, but after a delay, release melatonin slowly over a period of time so the melatonin stays in the system longer. This type of melatonin supplement may be preferable for those who have a tendency to awaken in the middle of the night and have difficulty falling back to sleep. A down-side of delayed-release melatonin is that it may cause morning grogginess.

Revolutionary pulsatile-release melatonin supplements tap into the science of chronobiology, which studies the way the body uses hormones and other nutrients differently at various times of the day or night. Unlike either immediate-release or delayed/extended-release melatonin supplements, pulsatile-release melatonin supplements mimic the body’s natural nighttime melatonin release pattern. These supplements release an initial burst of melatonin to help initiate sleep, followed by additional pulses of melatonin over the next seven to eight hours. This special delivery system promotes a sound and restful sleep while allowing you to awaken feeling refreshed and energized with no morning grogginess.

How to Promote Healthy Melatonin Production Naturally

Your Diet Matters

There are two ways the foods you eat can help your brain produce and release more melatonin. First, certain fruits, such as bananas, tart cherries, pineapples and tomatoes, directly affect the production of the sleep hormone. Secondly, some foods contain an amino acid called tryptophan, which promotes the production of melatonin. Foods that provide the greatest supply of tryptophan include turkey, chicken, beans, nuts, lentils, seeds and seafood.

Take an Early Walk

It’s necessary to help your circadian rhythm to reset itself, particularly if you spend most of your day indoors. This involves going for a walk or run first thing in the morning when the sun is rising. Exposure to the sunlight soon after awakening will help to adjust your internal clock to the appropriate time of day.

Turn Off Electronic Devices Early

Just as exposing your eyes to sunlight early in the morning will help your brain adjust to the day, you should also help your brain adjust to the evening hours. The blue light that a mobile device gives off can disrupt this process, which can negatively impact the production of melatonin at night. Doctors recommend shutting off electronic devices at least one hour before bed.

Create a Bedtime Ritual

Instead of using your electronic device, create a relaxation ritual that you can do every night. This will help you train your brain to recognize the signs that it’s time for rest, while also helping you wind down. This can involve taking a warm bath, reading a good book or meditating to soft music. Any practice that you find relaxing and enjoyable can be included in your bedtime ritual.

Make Your Sleeping Quarters More Comfortable

If you can’t completely eliminate the ambient light that seeps into your bedroom, you should invest in a sleep mask that helps block out light. Similarly, background noises, such as traffic noise, can also inhibit your ability to sleep, so it may help to wear earplugs to bed. You can also improve the comfort in your bedroom by turning on the AC or a fan. It has been proven that people sleep more comfortably in cooler temperatures.

If you try these suggestions and still find it difficult to fall asleep or stay asleep, consult your doctor. In some cases, a sleep disorder can be the symptom of another health condition. Your doctor can help you identify the cause of your insomnia so you will sleep better more regularly.

Whole Body Vibration Benefits the Microbiome and More

Oct 14 by Ewcopywriting

While you may not be familiar with whole body vibration, or WBV, it’s a practice that has been around for several decades. New research has found that whole body vibration benefits include a reduction in inflammation, while it also promotes a healthier gut microbiome.

What is Whole Body Vibration?

Initially introduced in the early 1990s, whole body vibration is a form of passive exercise that involves using vibrations to send waves of energy through the entire body. The process involves standing, sitting or lying on a platform and enduring a series of vibrations. The vibrating energy causes your muscles to contract and expand repeatedly throughout the process, helping to grow and tone muscle mass. Daily 15 minute sessions may promote weight loss, improve blood flow and decrease the production of stress hormones.

In one recent study, subjects were divided into two groups, and each group had their oxygen intake and energy usage measured during physical activity. The subjects in the first group were subjected to WBV treatments before the trial, while the second group did not participate in WBV activities.

The researchers found that those subjects who received the whole body vibrations experienced over 22 percent greater oxygen intake and 20 percent greater energy usage. This indicates that the use of WBV along with a regular exercise routine may promote greater weight loss.

Additional research has found that whole body vibration benefits also include reversing conditions such as fatty liver disease and glucose intolerance. It has also been found to be effective in alleviating back pain, reducing bone loss and improving muscle coordination in senior adults. As more studies are conducted, there’s hope that WBV treatments will be effective in promoting better health in other ways.

New Research Pinpoints Whole Body Vibration Benefits

A recent study at Augusta University in Georgia focused on discovering why and how WBV treatments improve metabolic health, after discovering the positive effects it exhibited for type 2 diabetics. The research project involved studying mice with leptin deficiencies, since this abnormality raises the risk for obesity and insulin resistance. Obesity and insulin resistance both increase the risk of type 2 diabetes, so the researchers sought out test mice that exhibited these characteristics.

The study involved examining the microphages in the mice, which are cells in the immune system that are associated with the gut microbiome and general body inflammation. The mice were separated into a control group and a test group, with the mice in the test group receiving daily WBV treatments for a period of four weeks. At the end of the four weeks, each of the mice was evaluated by taking body fat and stool samples for analysis.

One of the findings involved an increased diversity in the gut microbiome, which helped reduce inflammation. In particular, the presence of alistipes, a type of bacteria that promotes the production of short-chain fatty acids in the body, was increased. These short-chain fatty acids are able to attack inflammation and reduce its presence wherever it occurs in the body. This bacteria is also responsible for helping the body extract butyrate from daily fiber, which helps reduce the dangers of a high-fat diet.

Whole body vibration helped to combat inflammation in the mice in another way; by increasing the presence of M2 macrophages. These immune cells are tasked with increasing the anti-inflammatory cytokines, and as a result, new inflammation is suppressed. The researchers found that shorter WBV sessions that were combined with alistipes supplements also helped improve metabolic health. Although they admit that more research is needed in this area, they feel hopeful that regular WBV treatment can help people reach and maintain more optimal metabolic health.

How Can You Protect Your Gut Microbiome?

Eat a Diverse Plant-Based Diet

Most of your meals should be comprised of plant-based foods, such as vegetables, fruits, seeds and nuts. You should also try to pick a variety of foods by choosing fruits and veggies with a broad range of colors. This will ensure you get a good sampling of vitamins, while also exposing your gut microbiome to a more diverse selection of helpful microbes.

Eat High-Fiber Foods

Some foods that are high in fiber include onions and similar foods, such as leeks and garlic. Artichokes are also high-fiber foods. Eating more of these types of veggies will help, because it takes longer for the body to digest natural fiber. As a result, the prebiotics in the fiber will be absorbed into the gut microbiome, where they nourish the bacteria already thriving there.

Fast Without Snacking

When you fast for several hours without snacking or drinking, you’ll be giving your gut microbiome an opportunity to rest. This will give that community of microbes an opportunity to do other work in your body, such as boosting immunity, so you’ll feel healthier. Additionally, weight gain is reduced overall by periods of fasting.

Take a Daily Probiotic/Prebiotic Supplement

There are high-quality supplements on the market that provide the body with a supply of both probiotics and prebiotics. Probiotic supplements supply “friendly” bacteria to the gut, and help promote a healthy and diverse gut microbiome. Once ingested, prebiotics are used by the gut microbiome to fortify the existing microbes in the body. This helps the gut microbiome function better and grow more diverse. Prebiotics can also boost colon health and improve digestive functions.

Spend More Time Outdoors

Improving the diversity of your gut bacteria will help you maintain better overall health, but eating more plant-based foods isn’t the only method. You can also expose your gut microbiome to more bacteria by spending more time outdoors, especially when you spend that time away from the city. Go to a favorite park or drive out to the country for the day. As you relax in nature, you’ll breathe in bacteria that your gut can use to manage your health.