Why is Sleep Important?

"I'll just watch one more episode... .""I'll catch up on sleep during the weekend." "I have so much to do. I'll sleep when I retire!"

These thoughts are too often in our daily narratives...  Due to our busy lives, many of us place sleep at the bottom of our list of priorities and never give it a second thought.  When an endless to-do list is running through our minds, why would we use up precious time to sleep?

Then we wonder why we crave sugar (want to kick sugar with us?), why our colds stick around, and why that bit of belly fat just won't go away.  Sleep is the single most important behavior that humans experience. When consistently sleep deprived, a multitude of  health issues can affect our overall well-being.  We need to place sleep as one of our top priorities to ensure a healthy body and mind.

Today, the majority of us get 5 hours or less of sleep each night.   Most of us are walking around consistently sleep deprived.

"How do I know if I am sleep deprived?"

When suffering from sleep deprivation, your body will tell you. You just have to listen and watch for the signs. One key thing to look for is whether or not you are experiencing micro sleeps. Essentially, your body is telling you it needs to rest, and when this issue is not addressed you may start to experience involuntary moments of sleep. Micro-sleeps can happen at the worst times! During a meeting, during a lecture, even during a conversation with a friend... we feel our head start to nod and are usually awakened by a concerned co-worker or peer... or even the start of drool down our cheek. Definitely embarrassing, these micro sleeps can also be extremely dangerous and even fatal. It has been reported that 31 percent of drivers have fallen asleep (micro sleep) at the wheel. These micro sleeps also lead to poor judgment. If at the wrong time, a micro sleep can put us and anyone around us in great danger.

Unfortunately, what do most of us do when we can’t shake the Zzzz's? We resort to some type of stimulant to "wake us up." Coffee, energy drinks, supplements, nicotine, etc. The list could go on and on. Stimulants fuel the awakened state of the mind and it becomes hyperactive. Essentially, we trick our brains into thinking that it is time to be awake and we disrupt the electrical functions of our brains.  We then have trouble falling asleep at night, and some of us rely on depressants, such as alcohol or sleeping aids to fall asleep; however these sedate us rather than induce healthy sleep. Only further damage occurs from here, and yet we follow the same patterns day after day.

Poor quality and lack of sleep leads to a plethora of unwanted side effects. Poor memory, poor creativity, and irritability are just a few. Aside from side effects,  improper sleeping habits can lead to weight gain, trigger our stress response, and affect our delicate hormone balance.  There are at least 10 different hormones and neurotransmitters in the brain that function improperly when we don't sleep enough. These hormone shifts lead to changes in our appetite, fertility, mental health, etc. It's no wonder we aren't the friendliest people when we are tired... everything is irregularly wired!

Healthy sleeping patterns can help prevent all of those side effects and health issues plus more. While we sleep, three major functions occur:

1. Restoration. While we sleep, our brain rebuilds and restores the body's energy sources. It works to prepare our body for the next day’s work, ensuring that it is properly fueled and functioning.
2. Energy Conservation.  Going along with restoring our energy sources, our body conserves energy while we sleep. This way our body is not running on empty throughout the day!
3. Memory Processing and Consolidation. Just as any organ in the body, waste needs to be cleared out in order to ensure proper function. While we sleep cerebrospinal fluid flows through our brain, flushing out these products. A good way to think of it is as your kitchen. What would happen if you stopped cleaning your kitchen for a month? Dishes would pile up, bacteria would grow. Eventually, it would be come unlivable. Cleaning the kitchen makes space, protects from infections, etc., just as our brains do while we sleep.

"So, what can I do?"

There are many things we can do to ensure we get the proper amount and quality of sleep that our bodies need.

1)  Listen to your body! Our bodies have a unique way of letting us know when we need sleep. Pay attention to those moments when you feel exceptionally fatigued, can’t seem to focus, or you notice changes in your mood, stress levels, and overall health. Plan your day to ensure you can get to sleep by a decent time or allow yourself to take a nap in between activities. The more hours of sleep that you can get before midnight, the better!

2)  Take some time to wind down: Prior to going to sleep, chill for a bit! Turn off electronics which excite the brain and seek darkness. Avoid those late night urges to watch television in bed or scroll through the internet on your iPad or phone. Our brains register this light as daytime which stimulates them and prohibiting rest.  So instead, dim the lights about an hour before you plan to go to sleep. Use this time to allow your body to adjust and begin to calm down.

3)  Make the room slightly chilly:  Sleeping in a slightly cool and dark room is the best practice for quality sleep.

4) Watch your sugar and caffeine intake: Especially late in the day.  As we get older as well, our ability to process caffeine diminishes, so you might to be able to drink as much caffeine as you used to.

5) Have a warm beverage!  Go for a cup of chamomile tea or warm milk, both of which work natural magic on our bodies and promote healthy sleep.

6)  Take a little magnesium!  Magnesium is one of the few supplements that have studies to back up its effectiveness.  200 to 400 mg of magnesium citrate or glycinate before bed can help relax the nervous system and muscles.

7)  Make the room pitch black.  Cover all those blinking lights, better yet, unplug all those blinking lights.  If you don't have heavy curtains, it's time to invest in some.  Ideally, you shouldn't be able to see your hand in front of your face!  Even slight light has been shown to hinder melatonin production, which helps us to sleep and to restore.

All in all, pay attention to your body’s needs. Sleep is just as important as exercise and proper nutrition. It is together, that these activities ensure the highest level of health and overall wellness! Written by Ashley Green and Tammy Chang for The Nourished Belly Sources: Main, E. (2014). 9 Foods to Help You Sleep: These Food Cures Will Get You Back to Your Zzzs. Organic Gardening. Retrieved from http://www.organicgardening.com/living/9-foods-to-help-you-sleep?page=0,0 Foster, R. (2013). Why Do We Sleep? TED Talks. Retrieved from http://www.ted.com/talks/russell_foster_why_do_we_sleep?language=en Wiley, T. S., Formbly, B. (2000). Lights Out: Sleep, Sugar, and Survival. New York, NY: Pocket Books.

Eat This: Tomatoes

In every session with my clients, we always have a Food of the Day that is based on what specifically the client is working on, and the season.  Before summer ends, I want to make SURE I talk about tomatoes.   YES!  Tomato plants love hot days and the hot days give us nice, big, plump tomatoes.  They are found in cuisines all over the world, but they are originally native to Western South America. Tomatoes are known for their high vitamin C and high antioxidant content.  Specifically they get a lot of buzz for an antioxidant called lycopene. Lycopene is in the carotenoid family and is shown to  be cancer protective for at least prostrate and breast cancer, excellent for heart health, and helpful for keeping blood vessels strong and healthy.  Lycopene has also been shown to be more absorbable after it's heated.  (Which is a great reason to make tomato sauce!)

I always, however, recommend clients to have a mix of raw and cooked tomatoes.  Raw tomatoes have an excellent vitamin C content, especially in that jelly around the seeds, so don’t throw that away!

Another wonder about tomatoes is that they contain glutamates, which are natural flavor enhancers.  You might have heard of glutamates because of MSG, or Mono Sodium Glutamate.  MSG is a flavor enhancer that fits my definition of a processed food:  you can't make it in your own kitchen.  So, I prefer to add naturally occurring glutamates to my dishes.  Tomatoes!  Excellent!  In they go.  Other foods that include natural glutamates are mushrooms, anchovies, parmesan cheese, and of course, bacon!

Tomatoes are also part of the nightshade family, which includes peppers, potatoes, eggplant, and cayenne to name a few.  Some find they are sensitive to nightshades, and for those with arthritis, it is advised to cut them out to see if symptoms improve.

Choose firm tomatoes with bright green stems, and buying them straight from the farmers market ensures freshness and taste.  Store tomatoes at room temperature, for putting them in the refrigerator will make them mealy.  If buying them canned, which is a fine choice when they aren't in season, make sure your cans say BPA free (BPA is a chemical added to can linings that can disrupt hormones), or buy them in glass jars.

My Most Recent Tomato Obsession: Gazpacho

Gazpacho originated from the Andalusia region of Spain, and is a soup, usually with a tomato base, that is served cold.   It has now evolved to take on many different forms, and it’s my recent summertime obsession. It is extremely refreshing to have on hot summer days.

Serves 2

2 cups tomatoes

1 large cucumber

1 large red pepper

1 cup loosely packed basil

2 cloves raw garlic

1 T balsamic or wine vinegar

2 T extra virgin olive oil

Salt and pepper to taste

1)   Throw all ingredients into a blender, or place in a deep bowl and use an immersion blender.  Blend.

2)   Salt and pepper to taste!

3)   Serve with toast or crackers, or hard boiled eggs!

Are Your Beauty Products Safe?

Our skin is amaaaaaazing. Did you know that your skin is your body’s largest organ? It’s basically a dynamic protective barrier, literally wrapping and stretching itself around our entire body, and functions as our first line of defense against toxins in our environment. Skin contains nerve endings, sweat glands for detoxification, hair follicles, and blood vessels. It regulates our body temperature, helps us prevent illness, and even makes much-needed vitamin D. It also absorbs just about everything that we put on it.

Think of all the products that you use to take care of yourself.  Do you know if your beauty products are safe?

Picture this. You wake up bright and early.  You hop in the shower, one eye open, and grab your favorite shampoo. You squeeze it into your palm- it smells great. You inhale the scent and you feel yourself waking up already. What you may not realize is the reason it smells so fruity and refreshing is because of a host of “secret” and untested chemicals grouped under the ingredient, “fragrance,” but more on that later. You then lather it onto your scalp, and it feels so rich and fluffy. The cause: sodium lauryl sulfate. You’ve read it a thousand times on the back of your bottle, but don’t quite realize that it can combine with other chemicals to form carcinogens and lead to kidney and respiratory damage.

It’s time for your face and body wash. Your washed skin does feel a little tight since you’ve stripped your natural oils away, but you know it just means you’re that much cleaner, right? What you don’t know is that the parabens in your wash, which are put in there to stave off bacteria and mold that may form as it sits in your shower, actually mimic your estrogen and have been found in samples of breast cancer tumors. At this point, you dry off, step out and find yourself hesitant to reach for your antiperspirant/deodorant. Good call.

Here are some commonly used chemicals with harmful or completely ambiguous track records, along with some of the products in which they are most commonly found that we use every day. These ingredients have been noted as carcinogens, hormone disruptors, skin, eye and lung irritants, and have been linked to conditions such as allergies, ADHD, respiratory distress, infertility, organ damage, developmental damage in fetuses, and the toxic list goes on.

Ingredient	Where to look for it
Parabens (beginning with propyl-, isopropyl-, butyl-, and isobutyl-)	Makeup, body wash, deodorant, shampoo, facial cleanser, after shave
Fragrance	Cologne, perfume, shampoo, body wash, moisturizers, diaper cream, after shave
Laurel/Laureth Sulfate	Shampoo, body wash, baby cleansers, mascara
FD&C colors	Almost all beauty and skin products
Triclosan and Triclocarbon	Soap, antibacterial gel, deodorant, toothpaste
Formaldehyde	Shampoo, conditioner, nail polish, eye shadow, soap, chemical hair straighteners
Toluene	Hair color products, nail polish treatments, soap
Propylene Glycol	Moisturizers, sunscreen, makeup, hair spray, shampoo, conditioners
Retinol, Retinyl Palmitate, Retinyl Acetate (vitamin A products)	Sunscreen, lotion, facial skin care, lip products
PEG/ceteareth/ polyethylene	Shaving cream, after shave

 It’s scary to think about it, but important to understand, that cosmetics and skincare products are completely unregulated in our country. Many times, there are chemicals and ingredients that we freely use, several times a day, over and over, that are actually BANNED by the governments of several other countries. Meanwhile, our FDA does not give them a second glance.

Thankfully, there are organizations like the Environmental Working Group (EWG) who have made it their mission to increase consumer awareness of these exact chemicals and thousands more.  Check out their awesome SkinDeep database at http://www.ewg.org/skindeep/ and download their SkinDeep app if you have a smart phone. If I’m picking up a product at the drugstore, I can simply scan its barcode into the app and it pulls up what I need to know about its ingredients and their safety rating. Otherwise, I can do a quick search of their database online and find out a ton of information on product toxicity and what I should be looking to buy instead.

Also, check out this video by the Campaign for Safe Cosmetics for a quick summary of all of this information. It’s great to share with family and friends to get them thinking about the products they use every day in their homes!

http://storyofstuff.org/movies/story-of-cosmetics/

So, here's some homework.  Read the label on the back of every beauty and hygiene product that you use on a regular basis.  It's important to know if your beauty products are safe.  Remember, scanning your product labels for toxins is just as important to your health as reading your food labels. It’s all going in.  Our next post will talk about some great alternatives for taking care of our skin in a truly nourishing way.  Stay tuned!

Contributing Writer: Du'aa Elnoory

 Sources:

http://www.huffingtonpost.com/deborah-burnes/skin-care_b_1217007.html

http://www.huffingtonpost.com/vanessa-cunningham/dangerous-beauty-products_b_4168587.html

http://www.ewg.org/skindeep/top-tips-for-safer-products/

Digestive Series: Chewing. Yes, it's Really That Important!

It’s official! The name of my holistic health and nutrition coaching practice is officially called “The Nourished Belly!” I wanted to find a name that described how I felt about food, and nourish is a word that should describe everything that we do, for ourselves and for others. The word “belly” is important because when our stomachs are happy, our entire well-being is at its pinnacle. When it isn’t, well, this is when we start to encourage and set the stage for disease. “The Nourished Belly,” thus describes the path I follow to find my own optimal health and how I encourage my clients to find theirs. So, to usher in this new name, I wanted to write a series of blog posts dedicated to nourishing your belly. The first of which, and one of the most basic things you can do to dramatically improve your digestion, is to CHEW YOUR FOOD.

Yup. It’s that simple. Many of us are accustomed to eating, and eating on the run. We often eat in front of the TV, or while reading a book, or in our cars!  According to dosomething.org, 20% of all American meals are eaten in our cars.  Yikes!  All of these habits put eating on the bottom of the list of priorities, when it really should be with the top.  Plus, it makes the nutrients from the foods less absorbable and harder on our digestive system.

Why Should We Chew?

1) It signals to our bodies to be ready for digestion. There are two modes that our bodies run in, the sympathetic and parasympathetic. Most people refer to the sympathetic mode as the fight or flight mode, so our bodies are preparing to run from that tiger.  Thus, every non-essential function is switched off. Including our digestion. When you are on the go go go, this is the state in which your body functions. I experience this most clearly if I exercise too soon after eating. I can literally tell that the food is just sitting in my stomach, and it doesn’t feel good.

When we chew, we are signaling the body that we are in a relaxed state, and therefore our digestion will switch on. We are activating our parasympathetic mode. Turning off the TV and closing that book will also help prepare your body. Eating is not a time you should be multi-tasking!

2) Digestion begins in the mouth. We have enzymes that begin to work on carbohydrates, and to a small degree, fats, in our saliva. Chewing is designed to not only break food down into digestible pieces, but to also thoroughly mix our food with the saliva in our mouths. When we don’t chew, we miss an important step.

3) Not Chewing Can Lead to:

Overworking of the Pancreas: Our pancreas picks up the slack to release whatever enzymes are still needed to break down fats and carbohydrates. Interestingly, it is often referred to as the “mother," because who picks up the slack for you? Your mother! So true.

When you are young, your pancreas might be able to keep up, but over time, the function will decrease. Plus, your pancreas has so many other jobs, not only releasing digestive enzymes, but is also a key player in blood sugar regulation and a producer of many hormones. We want it in tip-top shape!

Food Allergies and Inflammation: Not chewing enough can lead to larger food molecules being absorbed through the intestinal wall. (and also could aid in the development of a syndrome called leaky gut.) Our bodies will perceive these molecules as foreign, and create antibodies against them. This is how food allergies can develop leading to inflammation and possibly other complications.

I’ve tried to chew my food the recommended 25 - 30 times, which is much harder than it sounds, especially if you are used to eating fast, like me. But we can start at a much easier place. Here are some tips:

• Set the stage for eating: Clear your table, turn off all distractions, and prepare your food on a beautiful plate.

• Once you start eating, taste your food! Focus on what your food tastes like, and make sure there are no chunks before you swallow.

• Take a deep breath when you are finished. Take a moment, savor the fact that you just took some time out of your day to nourish yourself.

Next time you eat, think about it how important chewing is for you, and just take a couple more minutes with your meal. One of my favorite sayings from Traditional Chinese Medicine is that “the stomach has no teeth.” Happy Nourishing!

Resources:

N.D.,  Your Digestive System and How it Works.  http://www2.niddk.nih.gov/.  Retrieved from http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/