Sage Healthy Living Blog

We are back on daylight savings and for most of us, that means increased fatigue, sleep disturbances and brain fog for days, if not weeks on end. People who have relatively regulated sleep experience a minor disturbance twice per year, but for those who suffer from chronic sleep imbalances, this adds more fuel to an already raging fire. 

What is a sleep imbalance? Sleep issues come in several forms including:

Difficulties falling asleepDifficulties staying asleepWaking up frequentlyPoor overall sleep qualityWaking up too early and not falling back to sleepThe causes of sleep imbalances are often multi-fold and difficult to pin down for many people, but there are generally a few smoking guns when we assess sleep disturbances in our patients. DietA diet high in simple carbohydrates and sugar can lead to blood sugar imbalances that can have a significant impact on sleep. We recommend a diet rich in complex carbs, proteins and polyphenols which can improve melatonin production and reduce the risk of glucose spikes in the middle of the night.Stress/cortisol imbalancesStress is one of the biggest factors with sleep interruptions as elevated cortisol can cause one to feel awake even if their body is tired. Cortisol imbalances are often responsible for waking people up in the middle of the night and can make it difficult to fall back asleep. Meditation, deep breathing and gentle yoga can be excellent tools to release the stresses of the day.Sleep hygieneScreen-time before bed can be stimulating for the brain. While bluelight blocking is important, oftentimes it's the content on the screens that can put the brain in a heightened state, causing delayed sleep. Other factors of sleep hygiene include too many lights in the bedroom, warm temperatures and outside noises. Consider putting screens away at least 30 minutes before bed and experiment with a white noise machine to balance sounds in the room.InflammationInflammation can show up in a few ways that can impact sleep including pain, heat and overall discomfort. Chonic inflammation can be debilitating, and when it interferes with sleep, there is often a viscious cycle. Anti-inflammatory interventions like sauna, massage, turmeric, quercetin and increased omega 3 intake can help dampen inflammation and improve sleep over time. Hormonal/neurotransmitter imbalancesMelatonin, estrogen, progesterone, testosterone and other hormones can all impact sleep and promote wakefulness at the wrong times. Neurotransmitters like GABA, serotonin, epinephrine and glutamate all have been indicated in sleep disorders. Hormone and neurotransmitter testing is an option for those who suspect this could be a factor on sleep issues.At Sage, we can help get to the bottom of your sleep issues and finally get the rejuvenating and restorative sleep your body needs for optimal health and wellness.Learn more about our practice by visiting https://www.sageintegrativehealth.com/.Written by Dr. Wendy Romig

Cortisol, often referred to as the "stress hormone," plays a vital role in our body's response to stress. Produced by the adrenal glands, cortisol influences various functions, from regulating metabolism to controlling the sleep-wake cycle. While cortisol is crucial for survival, chronic stress can lead to an overproduction of this hormone, resulting in a range of health issues.

What is Cortisol?

Cortisol is part of the body's fight-or-flight response, helping us react to immediate threats. It increases blood sugar, sharpens focus, and alters immune system responses. However, prolonged exposure to stressors, be they physical, emotional, or environmental, can lead to sustained elevated cortisol levels, impacting overall well-being.

How Cortisol Affects Us:

1. Metabolism: Chronic stress can disrupt normal metabolic functions, contributing to weight gain, especially around the abdominal area.

2. Immune System: Prolonged cortisol elevation suppresses the immune system, making us more susceptible to infections.

3. Sleep: Cortisol follows a circadian rhythm, with levels peaking in the early morning to wake us up. Elevated evening cortisol can disturb sleep patterns.

Balancing Cortisol Naturally:

1. Regular Exercise: Physical activity is a powerful stress buster. It not only reduces cortisol levels but also releases endorphins, promoting a sense of well-being. Aim for a mix of aerobic and strength training exercises.

2. Adequate Sleep: Establish a consistent sleep routine, aiming for 7-9 hours per night. Quality sleep helps regulate cortisol levels and supports overall health.

3. Mindfulness and Meditation: Practices like mindfulness and meditation have proven effective in reducing stress and normalizing cortisol levels. Incorporate short sessions into your daily routine.

4. Balanced Nutrition: Maintain a diet rich in whole foods, emphasizing fruits, vegetables, and lean proteins. Avoid excessive caffeine and refined sugars, as they can contribute to cortisol spikes.

5. Social Connections: Cultivate strong social bonds. Positive interactions and emotional support can buffer the impact of stress on cortisol levels.

6. Limit Stimulants: Reduce your intake of stimulants like caffeine and nicotine, especially in the evening. These can exacerbate cortisol-related sleep disturbances.

7. Hobbies and Relaxation: Engage in activities you enjoy regularly. Whether it's reading, gardening, or listening to music, these hobbies can counteract the effects of chronic stress.

Understanding cortisol and its effects empowers us to make lifestyle choices that promote balance. By incorporating these natural strategies into our daily lives, we can mitigate the negative impact of chronic stress, fostering both physical and mental well-being. For more tips on how to naturally lead a stress-free life, schedule a consultation with us at SageIntegrativeHealth.com!

As winter unfolds its chilly embrace, maintaining good blood circulation is key to staying warm and healthy. Let's explore some plant-based foods and lifestyle choices that contribute to improved circulation during the colder months:

1. Leafy Greens

   Dive into a vibrant array of leafy greens such as spinach, kale, and collard greens. Rich in iron, folate, and vitamins, these vegetables play a pivotal role in supporting healthy blood flow and maintaining optimal oxygen levels in the body.

2. Beets

   Harness the power of beets, renowned for their nitrate content. Nitrates help dilate blood vessels, facilitating smoother blood flow. Whether roasted, blended into a smoothie, or tossed into salads, beets are a versatile addition to your winter diet.

3. Cinnamon

   Embrace the sweet warmth of cinnamon, not just for its flavor but for its potential to improve blood circulation. Sprinkle it onto your morning oatmeal or include it in your favorite hot beverages to reap its benefits.

4. Turmeric:

   Turn to turmeric for its anti-inflammatory properties, thanks to curcumin. This spice can positively impact blood circulation and contribute to overall cardiovascular health. Incorporate it into soups, stews, or golden milk for a comforting and healthful winter treat.

5. Omega-3 Rich Seeds

   Include flaxseeds, chia seeds, and hemp seeds in your meals. Packed with omega-3 fatty acids, these seeds support cardiovascular health and contribute to improved blood circulation. Add them to smoothies, yogurt, or sprinkle on salads.

6. Hydration with Herbal Teas

   Hydration is crucial for maintaining efficient blood flow. Warm up with herbal teas like ginger or chamomile. Their soothing warmth not only keeps you hydrated but also aids in promoting overall well-being.

7. Regular Exercise

   Engage in regular physical activity to promote circulation. Indoor exercises, yoga, or brisk walks are excellent choices. These activities not only keep you warm but also contribute to a healthier, more active lifestyle.

For further insights and recipe ideas, reputable sources like NutritionFacts.org and VegetarianTimes.com offer valuable information on plant-based living and its impact on overall health.

Embrace the nourishing power of vegetarian choices to keep your blood flowing and your body warm throughout the winter months. 

Ashwagandha, scientifically known as Withania somnifera, is a powerful and revered herb in traditional Ayurvedic medicine. Often referred to as the "Indian ginseng," ashwagandha has gained widespread recognition for its numerous health benefits. In this blog post, we'll delve into the remarkable advantages of this adaptogenic herb.

Stress Reduction and Anxiety Management

One of the most well-known benefits of ashwagandha is its ability to reduce stress and anxiety. It helps regulate cortisol, the stress hormone, leading to a calmer and more relaxed state of mind. Studies have shown that ashwagandha can significantly reduce anxiety symptoms, making it a valuable natural remedy for those dealing with stress-related disorders.

Improved Cognitive Function

Ashwagandha is known to enhance cognitive function and memory. It has neuroprotective properties that help shield the brain from oxidative stress and support the growth of nerve cells. Regular consumption may boost alertness, concentration, and overall cognitive performance.

Better Sleep Quality

For individuals struggling with sleep disorders or insomnia, ashwagandha can be a game-changer. Its calming effect on the nervous system promotes restful sleep and may help those with sleep disturbances enjoy more peaceful nights.

Enhanced Immune Function

Ashwagandha is also recognized for its immune-boosting properties. It can increase the production of white blood cells, which play a crucial role in defending the body against infections. A stronger immune system means better protection against illnesses.

Hormone Balance

For both men and women, ashwagandha may aid in hormone regulation. It can help balance testosterone and estrogen levels, which can be particularly beneficial for improving fertility and sexual health.

 Anti-Inflammatory Effects

Chronic inflammation is linked to various health issues, including heart disease and cancer. Ashwagandha contains potent anti-inflammatory compounds that may help reduce inflammation in the body, potentially lowering the risk of chronic diseases.

 Energy and Vitality

Many people report increased energy and vitality when taking ashwagandha regularly. It is believed to improve mitochondrial function, which is responsible for producing energy within our cells. This boost in energy can help combat fatigue and improve overall stamina.

Mood Regulation

Ashwagandha's adaptogenic properties can help stabilize mood swings and alleviate symptoms of depression. It promotes the production of neurotransmitters like serotonin, which play a crucial role in maintaining a balanced mood.

Incorporating ashwagandha into your daily routine, whether through supplements or as a powdered herb, can offer a wide range of health benefits. However, it's essential to consult with a healthcare professional before adding any new supplement to your regimen, especially if you have underlying health conditions or are taking medications. With its centuries-old reputation and a growing body of scientific research, ashwagandha is indeed a remarkable herb that deserves a place in your holistic wellness journey.

References:

Health Benefits of Ashwagandha, Based on Research Healthline https://www.healthline.com/nutrition/ashwagandha

7 Health Benefits of Ashwagandha, Backed By Science Forbes health 

https://www.forbes.com/health/body/ashwagandha-benefits/ 

Benefits of Ashwagandha and How Much to Take Cleveland Clinic

https://health.clevelandclinic.org/what-is-ashwagandha/ 

Raising children on a plant-based diet can be a healthy and ethical choice, but it requires careful planning to ensure they receive the necessary nutrients for optimal growth and development. With proper attention and informed decisions, a plant-based diet can offer numerous health benefits for children. Let's explore how to create a well-rounded and nourishing plant-based diet for your little ones.

Balancing Macronutrients:

The foundation of a child's plant-based diet should be centered around the delicate equilibrium of macronutrients, including carbohydrates, proteins, and fats. Achieving this balance is pivotal for their overall well-being.

Micronutrients Matter:

While macronutrients lay the foundation, micronutrients are the building blocks of health. These vital nutrients are equally crucial for your child's well-being.

Snacks and Treats:

Choose whole-food snacks like hummus with veggie sticks, whole-grain crackers, and fresh fruit. Limit sugary treats and opt for occasional healthier alternatives.

Consultation with a Healthcare Professional:

It's essential to collaborate with a pediatrician or registered dietitian when transitioning children to a plant-based diet. They can assess nutrient intake, recommend supplements if needed, and monitor growth and development.

Conclusion:

A well-planned plant-based diet can provide children with all the essential nutrients they need for healthy growth and development. By ensuring a variety of nutrient-rich foods, consulting with healthcare professionals, and making informed choices, parents can nourish their children with a balanced and complete cruelty-free diet, setting them on a path towards lifelong health and well-being.

Mold is more than just an unsightly nuisance; it can be a silent danger lurking in our homes, posing serious health risks to ourselves and our families. In this blog post, we delve into the hazardous effects of mold exposure, explore the common avenues through which people encounter mold, and provide essential tips to prevent its insidious presence.

The Dangerous Effects of Mold Exposure

Mold releases tiny spores into the air, which can be easily inhaled, making their way into our respiratory system. For many individuals, mold exposure may trigger allergic reactions, leading to symptoms like sneezing, watery eyes, and skin irritation. However, for those with mold sensitivities or compromised immune systems, the effects can be far more severe, resulting in respiratory issues, asthma exacerbation, persistent coughing, fatigue, and even serious lung infections.

The Clinical Dangers of Mold Exposure 

For individuals susceptible to mold-related health complications, exposure can instigate a cascade of medical issues. Chronic exposure to mold spores has been linked to conditions such as allergic bronchopulmonary aspergillosis (ABPA), hypersensitivity pneumonitis, and mycotoxicosis—a condition stemming from the ingestion of mycotoxins, toxic substances produced by molds. Mycotoxicosis symptoms may encompass neurological symptoms, immunosuppression, and even carcinogenic effects. It is therefore imperative to consider the broader clinical context of mold exposure and its potential long-term consequences.

Common Sources of Mold Exposure

Testing for Mold Exposure 

Given the potential severity of mold-related health issues, it is crucial to consider testing for mold exposure, especially when symptoms are persistent or worsen over time. Diagnostic options, such as the Mycotoxin Profile offered by Mosaic Diagnostics, can provide invaluable insights into potential mycotoxin exposure. This comprehensive assessment analyzes urine samples for mycotoxins, offering healthcare professionals a valuable tool to assess whether an individual has been exposed to mold toxins and tailor appropriate interventions accordingly.

How to Avoid Mold Exposure

Mold exposure is a serious concern that demands immediate attention. The dangerous effects of mold on our health cannot be ignored, and it is essential to take proactive measures to prevent its growth in our living spaces. By practicing good home maintenance, proper ventilation, and being vigilant about potential mold hotspots, we can safeguard our well-being and enjoy a mold-free and thus healthier environment for ourselves and our loved ones.

 A Worthwhile Investment: The Importance of Buying Organic Food

In recent years, the demand for organic food has been on the rise as people become more conscious of the impact their dietary choices have on their health and the environment. While organic food often comes with a higher price tag, the benefits it offers make it an extremely worthwhile investment. In this week’s blog post, we will explore the importance of spending that extra money to buy organic food and how it can positively impact our well-being and the world around us.

It's worth noting that while organic produce may have less pesticide contamination, even foods with the sticker still often contain considerable traces of these chemicals. Levels of contamination may vary depending on the time of year and the particular type of fruit or vegetable. For an up-to-date report of which kind of  produce to avoid, consult  EWG.org’s “Dirty Dozen” and “Clean Fifteen”.

Check it out! http://ewg.org/

While the higher cost of organic food may be a deterrent for some, the benefits it provides far outweigh the price difference. By investing in organic food, you prioritize your health, support sustainable practices, protect the environment, and contribute to more humane animal treatment. Remember, every purchase is a vote for the type of world we want to live in. So, choose organic and nourish your body while simultaneously making the world a better place!