Healthy Lifestyle

Sleep isn't a Luxury

In today’s culture, we glorify productivity while downplaying the importance of rest. In fact, being sleep-deprived is often worn like a badge of honor.  

But rest isn’t wasted time - it’s one of the most important things you can do for your body, your mind, and your overall wellness. Sleep is essential for the neurological, endocrine, immune, musculoskeletal, and digestive systems. When we honor sleep, we support the systems that help us thrive. 

We need to stop treating rest like a reward for productivity - instead of a prerequisite for it. It isn’t a luxury; it’s a biological necessity. 

Let's shift our perspective on sleep and realize it is an important task we need to prioritize every day. 

Is Sleep a Priority?

You may know sleep is good for your health, but do you personally value it? Is it important enough to put ahead of other priorities?  

In one study, researchers put a group of people in a stimulus-free room with no clock for 14-24 hours daily. Subjects didn’t know when they went to bed or woke up. Participants slept an average of 12-20 hours the first couple of nights. Over a few days, the participants' sleep began to average approximately 8 hours a night.

How long do you think you would have slept?

Are You Getting Enough?

Here is an experiment you can do to determine how much sleep your body needs. It involves testing your reaction time. 

Here’s how...

• Each morning at the same time after waking up, take the reaction time test here https://www.humanbenchmark.com/tests/reactiontime.
• Make a note of your score each day.
• Try moving your bedtime up by 30 minutes on the fourth day. Continue with that amount of sleep for 3 days, checking your reaction time each morning.
• Notice if your score is significantly different with more sleep. Pay attention to how you feel throughout the day. How is your energy level? Is your mental functioning better?
• After a few days, move your bedtime up another 30 minutes. Pay attention to your reaction times and how you feel.
• Repeat the steps in this experiment again until you find a bedtime that seems ideal for you.  

Exposure to Light

Our ancestors generally slept when it got dark and woke up when the sun came out. Now we are constantly exposed to artificial light, which can disrupt our circadian rhythm and melatonin levels.

We can address this by...

• avoiding screens two hours before bed (computers, smartphones, television, etc.).
• using blue light-blocking glasses.
• installing blackout shades to ensure pure darkness in your bedroom at night.
• turning off digital devices that give off light (cover your alarm clock).
• wearing a sleep mask.
• getting natural morning light.

Movement

Moving your body throughout the day will help you get better sleep. It doesn't have to be strenuous; even gentle movement has been shown to improve sleep.

Incorporating movement into your daily life may include...

• moving at work - walk to the water fountain, stand up for a phone call, discreetly stretch in your seat, etc. 
• walking - park at the far end of a parking lot, walk with a friend, take a stroll while on a call, etc.
• climbing - avoid the elevator for a few flights, even if going the whole way up is too hard.
• carrying - hold your child instead of using a stroller, shop with a basket instead of a shopping cart, etc.
• playing - initiate active games with your kids, enjoy sports with friends, etc.
• sitting - avoid reclining on a couch; sitting on the floor engages more muscles.

Nutrition   

Notice how your eating habits impact your sleep. Everyone is different, so listen to your body.

• a lighter dinner may be helpful if you have digestive issues.
• snacking before bed may help you sleep through the night if you tend toward low blood sugar (hypoglycemia). 
• caffeine may contribute to increased energy and cortisol levels later in the day.
• adopting a low-carb or low-fat diet might impact your sleep negatively. 

Manage Your Stress

It is unrealistic to immediately switch gears as soon as your head hits the pillow. Choosing life-giving activities to offset some of the stress in your life can help you sleep better. 

Consider trying to…

• snuggle up with a book.
• go for a walk.
• take deep breaths of fresh air. 
• listen to bird noises or other natural sounds.
• lay on the floor stretching.
• play with a pet.
• savor a small piece of dark chocolate.
• sit in silence. 
• listen to music.
• spend time with those you enjoy.
• get a drink of water or make a cup of tea. 

Environment

Your bedroom should be a place that makes you feel peaceful and relaxed. 

• buy a comfy bed.
• keep your sheets clean.
• reserve your bedroom only for sleep and sex.
• avoid using electronics in the bedroom.
• keep the temperature slightly cool.
• wear earplugs or use a noise machine to block out bothersome noise.

Honor your body’s need for sleep so that you can feel and function at your best!

Dr. Jamie

Water Alone Doesn't Hydrate

Few things have as profound an impact on your health as proper hydration. Prioritizing it will help your digestion, energy levels, blood volume, performance, skin, and emotional well-being. Without water, you starve every cell in your body, preventing them from working at their best.  However, hydration involves more than just drinking water.

Since the fluids in your body aren't made up of straight H2O, the water you drink must have minerals in it. Water filtering systems typically strip away most minerals. If you are drinking plain water (especially if you have a lot of it), you can dilute the complex mineral-rich fluids in your body.  

There are a few signs you can look for that may indicate your level of hydration. You are likely drinking way too much plain water if the color of your urine is super light (almost clear). When you are hydrated, you often actually need to use the bathroom much less. Four to five trips to the bathroom each day without waking up at night is pretty standard.

Let's explore why hydration is important and how you can get a handle on your's. 

Dehydration's Impact   

Dr. Hyman explains, “Water is so essential for our brains that a loss of just 1-2% can significantly impact our cognitive function, making it harder to focus, concentrate, make decisions, or even connect with others.”

Proper hydration impacts the following areas...

• Immune system - hydration boosts your immune system and can help prevent infections.
• Nutrients to cells - water helps deliver vitamins and minerals throughout your body.
• Kidney & liver function - staying hydrated is vital in eliminating waste from your cells. This is crucial for the health of your kidneys and liver. 
• Weight regulation - water boosts metabolism, increases satiation, and raises sympathetic nervous system activity.  
• Brain function - adequate hydration increases sleep quality, improves mood, and sharpens attention, memory, cognition, and ability to concentrate.
• Joints & skin - having enough water in your system keeps joints lubricated and skin supple.
• Prevention - Staying hydrated can help prevent headaches, irregular periods, and constipation. It helps regulate acid levels in the bloodstream and lowers your risk of anemia and heart attacks.

Recent Discovery

Gina Bria was an anthropologist studying how desert cultures survived with very little water when she found out that her mother was suffering from chronic dehydration. Bria knew the Tarahumara people of Mexico used chia seeds to aid in hydration, so she instructed her mother's caregiver to add ground chia seeds to her mother’s morning orange juice. It did the trick, and her mother stopped struggling with dehydration. 

In their book Quench, authors Cohen and Bria describe a “newly identified phase of water that’s not quite liquid, vapor, or ice. (It is) identified by an extra hydrogen and oxygen atom, so the molecular structure is H3O2.” They call this substance gel water, and since it is found in nature, there are no special products to buy.

Gel water is found in fruits, vegetables, & seeds (like chia seeds). Dr. Stacy Sims, a nutrition scientist at the University of Waikato in New Zealand and author of Roar, explains that plain water has a lower concentration of particles like glucose and sodium. As a result, it does not stay in our bodies as long as gel water, so it is not as effective for hydration. While ancient cultures didn’t know the chemistry behind this type of hydration, they used gel water to sustain themselves when water was scarce.  

Hydration Tips

Small habits can make a huge difference in your hydration. Pick one to try today, then build on it over time. 

• Start your day with gel water by adding citrus fruit to your water (lemon, lime, grapefruit, etc.).
• Eat lots of fruits and vegetables that are full of gel water, contain electrolytes, and are high in fiber, which helps the body absorb gel water.
• Drink and cook with bone broth. It is full of both collagen and gel water.
• Mix a teaspoon of crushed chia seeds into smoothies and other drinks. 
• Cook with coconut and ghee. Both are full of gel water and electrolytes.
• Add 1/16 teaspoon of table salt to every eight ounces of regular water. This slows its absorption, allowing it to stay in your body longer.
• Try some of these Adrenal Cocktail recipes.
  

Get a handle on your body's hydration with these simple tips, and let me know if it gives you more energy and focus.

Dr. Jamie

* As an Amazon Associate, I earn a small profit from qualifying purchases.

8 Tips for a Healthier Halloween

Many people struggle to balance their health goals while enjoying Halloween. After all, the night is filled with so many treats that it can be tricky not to overindulge (see what I did there?).

It is easy to respond with an all-or-nothing approach. Some people avoid all sugary treats, leaving them feeling deprived. Others decide they will have all the candy they want and end up feeling guilty or bloated. There is no judgment for anyone who chooses one of these options. However, neither of the extremes tends to lead to enjoyment.

Enjoying life is part of the reason we want to be healthy. I mean, that is the ultimate goal, right? So, what if we ditched the rigid thinking and found a way to bring more balance? For my family, finding the balance has been challenging, but we have discovered some things that make it a little easier.

Let's embrace the magic, ditch the extremes, and set yourself up for a "healthier" Halloween.

Tips For a Healthier Halloween

Tip #1: Pass out something besides candy

One of my favorite houses to trick-or-treat at growing up had a jar of foreign coins. The top of the jar was small, but you could take anything you could grab between your fingers. The little ones definitely had an advantage! It was fun to see the foreign currency and figure out what country it was from.

Tip #2: Choose candy that doesn't tempt you

Sitting by a bag of Reese's Peanut Butter Cups all night would not be a good choice for me. I like them too much! Even if I did resist them, why would I want to spend my energy on that? Just give out candy that is less appealing to you, so the temptation isn’t as strong. The candy you choose will likely be someone else's favorite.

Tip #3: Read the Ingredients

Consider each ingredient separately before deciding to eat something. Watch out for high fructose corn syrup, food coloring, and hydrogenated oils when making your decision. If you wouldn't eat them separately, do you want to eat them at all?

Tip #4: Set a limit for yourself and stick to it

Decide how many pieces of candy you want to eat ahead of time. Set that amount aside so you don't unconsciously grab pieces from the bowl without realizing it.

Tip #5: Go for a walk

It might be a little chilly out, but it is a great day to go outside to chat with your neighbors. Being social and moving your body can prevent you from thinking about that bowl of candy.

Tip #6: Eat a healthy lunch and dinner (and have healthy snacks available)

Do not pass out candy (or trick-or-treat) on an empty stomach. Earlier in the day, focus on eating enough quality proteins and fats to keep you full and satisfied longer. Keep healthy snacks out and available throughout the evening. Make sure they are prepared ahead of time, so they are as easy to grab as the candy.

Tip #7: Get the candy out of sight

Make a plan to handle the leftover candy. You may want to get it out of the house; otherwise, put it in a place where it won't tempt you. Some people give a portion to local first responders, donate it to a food pantry, or let the "Switch Witch" take it. Consider your child's feelings as you decide what to do, and set their expectations ahead of time.

Tip #8: Limit candy from trick-or-treating

It can be easier to reduce the amount of candy brought home than it is to take a child's candy. Limiting the number of houses you go to or the length of time you trick-or-treat will keep the volume of candy lower.

I hope you feel inspired to make choices that bring you joy and support your health!

Dr. Jamie

Not a Social Butterfly?

Nurturing your social wellness is as important as going to the gym! Relationships and a sense of community are not just beneficial for your mental health; they are good for your physical health, too. It makes sense because those two things are strongly connected.

Most of us don’t think about how important meaningful relationships are to our health. We tend to focus on the importance of eating healthy and moving our bodies, thinking they are the most important things. But those things alone will not leave you feeling your best.

Having strong social connections has been linked to motor skill retention, cancer survival, increased immune function, memory preservation, and longevity. Social isolation, on the other hand, has been linked to increased risk for heart disease and Alzheimer’s disease. 

So, what do you do if you are not a social butterfly or if your community is smaller than you would like? Let's see if we can make a plan!

People Around You

When you start your day tomorrow, notice the number of people you come into contact with throughout your day (the lady at the grocery store, the dad at the bus stop, a co-worker at the office, etc.). Is there a way you can connect with some of them?

Just smiling or striking up a short conversation can begin to create a sense of community. It doesn't have to be anything deep, but it could be. You never know how a conversation will go and the interesting people you could meet if you don't try.

Just One Call 

Take a minute to think about someone in your life who you would like to get to know better. Whose picture just popped into your head?

Consider giving them a call. Just tell them you were thinking about them and wanted to check in. Then, use a question that will get more than a one-word answer; something different than a general "how are you?".

You can ask them what the best part of their day was, if they are looking forward to anything this week, or what their favorite show is right now. If you aren't ready to call, start with a text.

It is also nice to reach out to friends you haven’t spoken to in a while. Sometimes you can pick up right where you left off. You can use social media to send them a memory, but consider taking it a step further. Asking specific questions about their life can open a conversation. If there is a way to continue the conversation offline, all the better.

Put Away Technology

Unless you are making that call, consider putting away your phone and start connecting with those around you. It is hard to feel connected unless you are doing so in real life. Liking someone's post will not connect you in the way a personal conversation would.

It's easy to get lost scrolling through your phone and realize you have missed your day. And, it can be difficult to go to bed if you don't feel satisfied with your day, which could result in you staying up late on technology. This can create a cycle that keeps you more connected with your phone than others. Check in with yourself to see if that's really what you want.

Join a group.

If you feel like your social circle is lacking, join a group. Find a group centered on something you are passionate about to meet like-minded people. This could be a church, a gardening club, a card group, a fitness class, a sports team, or a volunteer group. (The library has a couple of book clubs, and you can find a variety of groups on Meetup.) 

Once you join a group, make sure you participate. You will form much deeper relationships by interacting with the group consistently. Look for ways to interact that feel authentic to you, but don't be afraid to push yourself out of your comfort zone a little. Also, keep an eye out for people you may want to get to know outside of the group. 

Invite a Friend for a Walk 

Going for a walk with someone gets you moving and gives you a chance to get to know them. It can be easier for some people to talk when they aren't sitting face-to-face. They may feel more able to have deeper conversations when they are moving. It can even be helpful for conversations that may be difficult because going out of the house might help each person be aware of the tone and volume of their voice. Check it out and see what works best for you and those in your life.

Remember, it isn’t a contest to see who has the most friendships. How deep and meaningful those relationships are matters more than numbers. Little things can make a big difference when done intentionally. 

Dr. Jamie

Moments of Peace

"We are so busy watching out for what's just ahead of us that we don't take time to enjoy where we are," said the great philosopher, Calvin (from Calvin and Hobbes). Sure, he was flying down a hill in his little red wagon when he said it, but it applies to our lives as well.

Life can feel like a race to meet all our responsibilities and get through the day. It can take the joy out of life if we are not able to slow down and be present in the current moment. You may be laughing at this, thinking, “You don’t know my life.”

However, slowing down does not mean that you have to go through your life at a snail's pace. It simply means that you pause from time to time to draw your attention to the present. Taking small breaks when you can is valuable, too.

Mindfulness is a tool you can use to bring calm into your life as you navigate a society that prioritizes speed, productivity, and goals. It is a counterbalance that eases anxiety, depression, burnout, and disconnection.

Let’s look at how you can use it as a remedy to our “what’s next” culture.

Mindfulness

Mindfulness is the practice of creating a moment-by-moment awareness. It means bringing your attention to the present through your thoughts, internal feelings, physical surroundings, and bodily sensations.

Moments of mindfulness do not have to be complicated. It can be as simple as intentionally looking at your surroundings, noticing sensory input, focusing on your breath with your eyes closed, gentle stretching, or savoring a cup of tea.  

Since most concerns are about the past or future, focusing on the present can give a sense of peace. If feelings of regret or worry come up, allow them to pass through your mind without grabbing hold of them. Let them come and go like a wave washing over you.

Resisting

It is common to resist mindfulness because slowing down makes us vulnerable. We find ourselves alone with our thoughts, which can lead us to experience emotions we have been avoiding. Each time that this occurs, gently bring your attention back to the moment.

Taking time for mindfulness may also make you feel like you are lazy or like you are missing out on more important things. But investing in your mental and physical health (and they go together) is never a waste of time. 

It is also helpful to remember that this doesn’t have to take long. A few minutes out of your day may be achievable when an hour-long meditation may not. Take a look at the lists below and consider doing one thing intentionally to bring mindfulness into your daily life.

Mindful Moments

Start to notice textures, sounds, and sensations in everyday life. Pulling your attention to these little things for just a minute can start you on the path to mindfulness.

• Put on a cozy sweater or sweatshirt
• Open the window for a cool breeze
• Massage or stroke your face
• Notice the flavor of your food
• Close your eyes and let the sunshine on your face
• Mindfully drink your coffee 
• Smile at a fond memory

Read more ...

Eww Gross!!!

Okay, here’s a wild fact: when astronauts first landed on the moon, they left behind four bags of poop. So, human waste is literally part of our space legacy.

As natural as it is, we don't talk about poop often. Some people believe that's because our brains evolved to be grossed out by poop - it helped keep us safe from disease. While there are benefits to this disgust, a lack of openness can leave us wondering if what we are experiencing is normal. This may cause us to miss important messages the body is giving.

Pooping is one of the most honest things our body does - it doesn’t lie and it doesn’t sugarcoat messages. The frequency, consistency, and color of our poop are great indicators of our digestive health, which has a tremendous impact on our overall health.

So What’s “Normal” Anyway?

Let’s break it down. A healthy poop should:

• Be soft and smooth, like a ripe banana

• Hold its shape when flushed (no crumbling confetti)

• Be chocolate brown - not too dark, not too pale

• Smell - okay-ish. Not great, but not really terrible

• Come out easily - no straining, no drama

You should poop 1 - 3 times a day. If it hurts or you find yourself pushing like you’re in a gym squat competition, something’s off.

Your Poop Is Talking - Are You Listening?

Here’s what different poop signals might mean:

• Too soft or mushy - You might need more fiber

• Hard and dry - Probably not drinking enough water

• Very dark - Could be internal bleeding (don’t ignore this)

• Pale or clay-colored - Might be a liver or absorption issue

• Less than once a day - Constipation alert

• More than three times a day - That’s diarrhea territory

• Super stinky - Could mean toxins or gut imbalance

If you experience any of these symptoms for more than a few days, it’s worth talking with your doctor. Your poop might be telling you something important.

Squat Like a King

Squatting is actually the most natural way to poop. A researcher named Dov Sikirov found that squatting helps everything line up better, so you don’t have to strain.

That’s why the Squatty Potty exists - it’s a little stool that helps you get into a squat position while still using a regular toilet. It’s simple, smart, and yes, their unicorn commercials are legendary.

You can buy the classic 7” white squatty potty here or an adjustable height bamboo squatty potty here.)