Tag: winter

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Surprising Reasons You’re Not Getting A Good Night Sleep

M2 201608

M2
August 2016

Surprising Reasons You’re Not Getting A Good Night Sleep

If you find it hard to sleep at night you’re not alone. Around 50% of the population struggle with sleeping issues and this number is on the rise. So why is this the case? Likely the increasing dependency on technology and processed foods combined with a high-stress environment and a rush, rush, rush mentality that means we are non-stop on the go ALL the time. This constant rushing means that your body is continuously on high alert –so it’s no wonder your brain finds it hard to switch off at night!
If you’re struggling to get those all-important 8 hours of z’s each night read on for some helpful hints.

  • Ensure your neck is in correct alignment
    The position of your head and neck whilst sleeping is super important. Invest in a good pillow to ensure your neck is in “neutral” position when you’re resting on your back. It should be just the right amount of support and size- not too hard, not too soft, not to fat and not too flat.
    Tip: If you sleep on your side try to line your nose up with the centre of your body. Never sleep on your stomach as it is really bad for your neck.
  • Turn your devices off
    The blue light emitted from your cell phone, tablet, or digital clock on your bedside table interferes with your sleep and makes it harder to fall asleep.
    Tip: Set an alarm on your main device – usually your smart phone. Then turn off any TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off and take your alarm clock out of your room.
  • Have a consistent bed time
    Erratic sleep schedules and night time activities can interrupt your circadian rhythm and negatively impact on your sleep quality.
    Tip: Try to go to bed and get up at the same time each day. This will help to reinforce your body’s sleep-wake cycle. Set an alarm on your phone to remind you when to go to bed and follow a relaxing wind-down routine to help promote sleepiness and tell the body it’s time for bed.
  • Eat and drink sensibly before bed
    Going to bed either hungry or too full can cause discomfort and make it hard to fall asleep at night. Alcohol may help you drift off faster, but can later lead to poor quality sleep and may cause you to wake in the night. Try to limit your intake of alcohol before bedtime.
    Tip: Having a small snack before bed that contains both protein and carbs will provide the amino acids you need for quality sleep as well as the necessary nutrients to help them cross the blood brain barrier.
  • Manage your stress
    I can’t stress this enough (pun intended). Stress is a HUGE contributor to sleeping troubles so if stress is an issue for you it is super important to target stress management as a means to help you sleep better at night.
    Tip: Regular exercise and meditation can help lower stress hormone levels. Try to avoid stimulants such as coffee, sugar and energy drinks as these create roller coasters of cortisol production, which can leave you shattered in the day and wired at night. Mineral supplementation with a comprehensive formula such as SleepDrops Powder can offer additional support of you are struggling to get your stress levels under control and have trouble sleeping at night.

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Don’t Let The Cold Make You Blue With These Expert Tips

M2 July 2016

M2 July 2016
Don’t Let The Cold Make You Blue With These Expert Tips

Don’t Let The Cold Make You Blue With These Expert Tips

If you’re prone to feeling a little down in winter you’re not alone. Seasonal affective disorder (SAD), anxiety and depression affect millions of people every year. Globally more than 350 million people of all ages suffer from depression.As New Zealand is positioned far from the equator we too can be affected by this phenomenon.
You can help beat the winter blues with these simple lifestyle tips.

  1. Eat a healthy diet – Fueling your body with nourishing foods will help provide the nutrients your body needs to feel better.Foods rich in protein such as meat, eggs, and fish are naturally high in Tryptophan – the building block for our main neurotransmitter (feel good hormone) Serotonin. Limit sugar, alcohol and caffeine as these offer temporary feelings of euphoria but can contribute to anxiety and depression.
  2. Keep active – Exercising for 40 minutes at a time promotes production of our neurotransmitters and can help improve your energy levels while also reducing stress. Where possible find activities that you enjoy so that you do not view exercise as a chore. It can help to have a workout buddy to help keep you both accountable and offer a more social experience.
  3. Head outside when possible – Exposure to sunshine provides a natural source of vitamin D which can help support healthy mood and immune function while the fresh air offers oxygen to your brain to improve focus and lower your stress levels. Although a separate test and one that comes with a charge, checking your Vitamin D levels with your Doctor now is a very good idea. For optimal wellness you want to aim for a level of approximately 100 nanograms/milliliter. If you have pale skin and are known to be low or have trouble converting vitamin D pick up a supplement at your local health store or get a prescription from your Doctor.
  4. Keep in touch – Socializing is good for your mental health and helps ward off feelings of depression. Make an effort to catch up with friends and family regularly and accept invitations to social events. Pop a smile on your face, research shows your brain cannot tell the difference between a fake smile and a real one and will actually make you feel more happy.
  5. Turn on the tracks – Studies have shown that listening to upbeat music can have a positive impact on your mood. Put on your favourite track and dance around the lounge or even better go for a power walk.
  6. Sleep – Lack of sleep literally impacts on our happiness, increases tension and irritability and can exacerbate depression. Ensure you get 8 hours of quality sleep each night.

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8 Top Tips To Keep Well This Winter

M2 June 2016

M2 July 2016
8 Top Tips To Keep Well This Winter

8 Top Tips To Keep Well This Winter

As the cooler months approach, the days start getting short and the nights start getting chillier. At this time of year with more germs floating around and a greater chance of coming into contact with infectious bacteria or viruses it is important to keep yourself fit and healthy. There are a number of precautions you can take to boost your immune system and help keep the lurgies at bay.

  1. STAY WARM AND HYDRATED WITH PLENTY OF GOOD QUALITY WATER AND HOT DRINKS WHERE POSSIBLE

Herbal teas, hot water with lemon and ginger and healthy broths and soups are a great way to keep fluids up whilst offering warmth and nutrition.

  1. REDUCE YOUR DAIRY INTAKE

Dairy stimulates the production of mucous and histamine in the body causing sinus pressure and contributing to allergies, inflammation and decreased immune response.

  1. SUPPLEMENT WITH PROBIOTICS

Probiotics help boost good bacteria in the gut to help optimize digestion (and nutrient absorption) as well as providing an extra barrier of defensefor any nasties that make it down to the digestive system.

  1. BOOST VITAMIN D INTAKE

In winter it can be hard to get sun exposure for natural vitamin D production so supplementation can be helpful to keep your levels topped up. You can also get vitamin D from eggs, oily fish, fortified grocery items and cod liver oil.

  1. LIMIT ALCOHOL AND SUGAR CONSUMPTION

These can inhibit the immune system from functioning at full capacity.

  1. UP YOUR VITAMIN C INTAKE.

Good dietary sources of vitamin C include capsicums, dark green leafy veggies, kiwifruit, broccoli, berries, citrus fruit and tomatoes.

Studies have shown vitamin C supplementation of a minimum of 3,000mg per day to help improve immune function and lessen the severity and duration of cold symptoms. Try and find a buffered vitamin C formula so it’s easier on the digestive system.

  1. DON’T STOP EXERCISING.

Exercise helps keep your body healthy and improves immune function. Try and get outside in the sunshine when possible.

  1. LAST BUT NOT LEAST, SLEEP!

Make sure you are prioritising your sleep and getting at least 8 hours of deep, restorative sleep each night. During sleep your immune system ramps up and the body undergoes reparative and detoxification processes to keep you healthy.