Lifestyle Archives - Page 7 of 16

31May2018

avisha Lifestyle May 31, 2018 0 Comments

The Impact of Artificial Lighting on Our Health

Hi Everyone,

Welcome to our June 2018 Newsletter!

Truth be told I originally had a very different focus for this month’s newsletter until I stumbled upon a paper entitled “Transforming Patient Health Care And Well-being Through Lighting”, tracked down one of the participants, Dr. Robert Karlicek Jr. and interviewed him on the topic of the possible impact of artificial lighting on our health. Although this topic necessitated me digging up my high school science books and engaging the Google, my efforts were well worth the results as our talk really enlightened me, pardon the pun!

Light and lighting impact human health and with the trend to use LED lighting for greater energy efficiency it has become a concern for many people that we are over exposed to blue light. Blue light is predominant during the daylight hours and is beneficial because it boosts attention, reaction times and mood. During these daylight hours the hormone melatonin is suppressed which is the way it should be. As the day grows long blue spectrum light wanes and as the sun sets our body starts to produce melatonin. Melatonin peaks overnight then gradually starts to go down as the sun rises. Melatonin is responsible for setting the time keeper within our body that regulates the circadian rhythms of our cardio vascular system, digestion and other systems that have circadian rhythms.

Dr. Karlicek Jr. explained that there are cells within the human retina that are not specifically part of the visual pathway BUT are part of a circadian regulation pathway that respond especially strongly to blue light. And herein lies the problem. LED lighting emits far more blue light than older incandescent bulbs.

Our frequent overexposure to blue light, especially at night from electronics with screens and energy-efficient lighting is greatly increasing our exposure to blue wavelengths. And this is messing with our melatonin production and in turn our circadian rhythms. Disruption of circadian rhythm is associated with health issues including cancer, cardiovascular disease, obesity, insulin resistance.

Although research is still trying to bridge an association between light, circadian rhythm and possible links to disease it is truly important that we take in to consideration this increasingly relevant topic of our exposure to artificial lighting in our overall health picture.

30Apr2018

avisha Lifestyle, Reflection April 30, 2018 0 Comments

Self Care is Part of Prevention

I must confess that changing over to a monthly newsletter was motivated by 2 very different reasons.

First and foremost I felt that lengthening the time between newsletters would allow me to pull together better quality material in a very concise format that would also serve to lighten your inbox load.

My second motivation has to do with steps that I am taking towards establishing a much-needed cultivation of self-care of myself.

I have taken on new ventures over the past couple of years and although I love and have loved each of them, the time commitment and mental preparation to ensure that each project is completed to my standards has been in the forefront and taking proper care of myself has been way down on my priority list. And that mode of conduct has come right around to bite me on the butt. Over the past few months I have had 2 rounds of a cold and many sleepless nights but perhaps the biggest issue has been a flare up of my lymphedema. This particular little nuisance has cost me dollars, a boatload of time and the grand inconvenience of having to have my arm taped from hand to shoulder to bring down the swelling. It has interfered with my workouts, washing dishes and wearing short sleeves. And if I had of done what I knew very well I should have been doing all along to take care of myself, I could have avoided this entirely.

At this point I could easily turn this blog in to a lesson on lymphedema care. But I will save that for another time. You see I am really good about doling out information on health and self-care but over the past few months I have realized that I need to become a student of my own teachings. And I venture to guess that many of you are in the same boat, taking care of others and things and commitments and neglecting your own needs. Self-care isn’t self-indulgence or self-ishness. It is an act of kindness to both yourself and those who depend on you. Think of it this way. If you go down, how many are you taking with you?!!

You must take time to take care of yourself now before you are forced to make time later.

25Mar2018

avisha Blog, Food & Nutrition, Lifestyle March 25, 2018 0 Comments

How to Improve Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain. Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount and intensity of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

18Mar2018

avisha Blog, Lifestyle March 18, 2018 0 Comments

Can Poor Quality Sleep Contribute to Weight Gain? You Bet it Can!

So we can all agree that good quality sleep is important right? Well sure it is! Good quality sleep improves our energy levels. While we sleep it is the key time for our bodies to detoxify and to repair. Sleep helps us to keep our circadian rhythms moving along just tickety-boo. And darn it, a good night’s sleep can just make us happier.

But did you know that another bonus of a good night’s sleep is that it helps us to eat better. Yep a good night’s sleep helps us to make better food choices while we are awake. This is because sleeping well, on a regular basis, helps to keep the hormones ghrelin and leptin in balance. Ghrelin is a hormone that increases our appetite and leptin is a hormone that tells our brain that we have had enough to eat.

Studies have shown that even partial sleep deprivation can decrease plasma levels of leptin and increase plasma levels of ghrelin. And increased levels of ghrelin due to poor quality sleep can lead to increased portion sizes of food and the increased hunger can cause us to make poor food choices. I am sure that I don’t need to connect the dots for you. Poor food choices and larger quantities of them can lead to unwanted weight gain and the cascade of health issues that can result from excess weight.

So what does “partial” sleep deprivation mean? Well as little as 2 consecutive nights of 4 hours of sleep can do it! It doesn’t take much does it?

The question then becomes, how do we cultivate good quality sleep? Well it comes down to habits and routines and a few tips along the way.

Sleep in the dark

Sleeping in the dark helps with the production of the hormone melatonin. Melatonin is important for regulating our circadian rhythm, our internal clock that helps to regulate our sleep.

Sleep in a cool room

As you drift in to La La Land your body begins to cool down. Sleeping in a cool environment helps facilitate sleep during this stage.

Go to bed at the same time each night

When you have a consistent bedtime it actually signals to your body that rest is coming. Back to that internal clock theme.

Shut off electronics

Your brain needs time to wind down before sleep. Shut your television and electronics off at least a half hour before bedtime to let your brain cool down and get in to a restful state.

Don’t eat close to bedtime

If your body is working hard to digest food it is not in a restful state. Have your last bite of food at least 2 hours before bedtime ideally though around the 3 hour mark.

The benefits of good quality sleep cannot be overstated and cultivating good bedtime habits is a big piece of your health puzzle.

References:

Metabolic and endocrine effects of sleep deprivation

A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal‐weight healthy men

Association of Sleep Adequacy With More Healthful Food Choices and Positive Workplace Experiences Among Motor Freight Workers

25Feb2018

avisha Blog, Food & Nutrition, Lifestyle February 25, 2018 0 Comments

Why is My Metabolism Slow?

You may feel tired, cold or that you’ve gained weight. Maybe your digestion seems a bit more “sluggish”.

You may be convinced that your metabolism is slow.

Why does this happen? Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy. And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don’t worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”! In fact it’s so complicated I’m only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

low thyroid hormone
your history of dieting
your size and body composition
your activity level
lack of sleep

We’ll briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism. When it produces fewer hormones your metabolism slows down. The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active. Ideally it should work to keep your metabolism just right. But there are several things that can affect it and throw it off course. Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down. This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food.

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have and more muscle means faster resting metabolic rate.

Tip: Make sure you’re eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates. This is because it takes more energy to fuel a larger body than a smaller one.

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy. Even muscles at rest burn more calories than fat. This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have.

Tip: Do some weight training to help increase your muscle mass.

Which leads us to…

Your activity level

Aerobic exercise temporarily increases your metabolic rate. Your muscles are burning fuel to move and do “work” and you can tell because you’re also getting hotter.

Even little things can add up. Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip: Incorporate movement into your day. Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate. The general consensus is to get 7-9 hours of sleep every night.

Tip: Try to create a routine that allows at least 7 hours of sleep every night.

Try to incorporate some, or all, of the tips I have include to try and kickstart your metabolism. I am also including a resource for you called “Top 10 Foods that Boost Metabolism” to get you started in the kitchen!