NutraChamps Blog

Category: Sleep

Deep Dive: Magnesium
The 4th most abundant mineral in our body, Magnesium plays a huuuge role in our metabolic reactions.

It’s essential for our health, as it aids in energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.

I wrote a blog a while back about Magnesium deficiency. It detailed how common this deficiency is and how often it goes unnoticed. I also went over some signs and symptoms so that you can hopefully catch them a little sooner.

Today, we’ll briefly go over many types of Magnesium, how it works in your body, who might need to supplement, when to take it, and when to avoid it.

Read on if you want to learn more!

What is it?

Magnesium is a mineral naturally found in our body, but that can also be found in our food as an additive, as a dietary supplement, and is present in some medicines, such as antacids or laxatives.

It helps to regulate biochemical reactions in the body, such as protein synthesis, muscle and nerve function, blood gucose control, and blood pressure regulation!

It’s a great, easy-to-take, everyday supplement, yet about 75% of Americans are not currently meeting their recommended intake!

Let’s dig a little deeper and find out why that is!

How does it work?

There are several types of Magnesium, so this isn’t a one-size-fits-all product.

You’ll want to do your research before you throw money at a product, but in the end, any type should be okay. You may simply notice one is gentler on the stomach, while others are a little bit harsher.

I won’t be able to go over all the types of Magnesium in this blog, but I’ll certainly take you through the most popular options.
- Magnesium Citrate: Magnesium + citric acid (found naturally in citrus fruits). One of the most common magnesium formulations because of its bioavailability. Helps replenish low magnesium levels, has a laxative effect, and helps to calm depression and anxiety.
- Magnesium Oxide: Magnesium + Oxygen. White and powdery, so usually sold in powder or capsule form. Helps in the short term with constipation, indigestion, and heartburn, although fairly hard to absorb for the digestive tract. Some also use this to prevent migraines.
- Magnesium Chloride: Great for treating low magnesium levels, heartburn, and constipation. Often in tablet form, but can also be found in lotions as well. This is a good option for those wanting to soothe and relax sore muscles.
- Magnesium Malate: Naturally occurring in wine and fruit, this one usually has a sour taste and is added to food to enhance flavor or add acidity. Malate is very well absorbed in your digestive tract, so it’s a great option for replenishing magnesium levels. Often recommended to those with fibromyalgia or chronic fatigue syndrome.
- Magnesium Lactate: Magnesium + lactic acid (produced by your muscles and blood cells). Easily absorbed and gentler on your digestive system than other types, making it great for those who need large doses. Often used for stress and anxiety.
- Magnesium Glycinate: Elemental megnesium + amino acid Glycine. Naturally occurring in foods like fish, meat, dairy, and legumes. Glycine is often used to improve sleep and reduce inflammation. This easily absorbable amino acid has calming properties and may help to reduce anxiety, depression, stress, and insomnia!
Other forms include Magnesium orotate, Magnesium sulfate, Magnesium L-threonate, Magnesium taurate, and more.

My favorite form of supplementation is a nice warm bath at night with Epsom salts! Epsom salts are a form of Magnesium Sulfate, which is a bit tougher to ingest. It’s great for relieving stress, anxiety, and depression, and helps relax muscles and relieve pain in the shoulders, neck, and back.

Simply add 2 cups of Epsom salt when running a bath in a standard size bathtub. The salt will quickly dissolve if put under running water. Then you can soak in the water for 15-20 minutes.

Research is constantly coming out with more information on how effective Magnesium supplements really are, but this can vary from person to person. Always consult a medical professional before purchasing or consuming a Magnesium supplement to make sure it’s right for you!

Who would benefit from Magnesium?

Most people could benefit from taking supplemental Magnesium.

This is not a gimmick to get you to buy a certain product. The quality of our food is subpar nowadays, and we all need a little boost from supplements to ensure we are able to absorb all the nutrients we require to function to the best of our ability.

Take a look at my list in this blog if you want to learn more about magnesium deficency, and therefore, why you may need to supplement with Magnesium.

Remember to always consult a doctor or medical professional when it comes to dosing this supplement. Some may need more than others, but you’ll never know until you figure out what your body is missing via a Naturopathic doctor or Dietician. They will make sure you receive the correct testing to ensure you’re taking all the right vitamins and supplements.

How to incorporate it into your life?

So now that we know what types there are out there, you might have a better idea of what you may be lacking or could use more of.

Adults need about 400 mg of Magnesium a day, but this does not need to come from only supplements. In fact, you’ll find a lot of magnesium in your everyday foods.

My favorite source of Magnesium comes from natural foods!

Here is a list of foods that are high in magnesium that could help boost your levels:
- Green leafy vegetables (e.g. spinach and kale)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (like black beans, kidney beans, or even baked beans)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
I’ve recently started using the NutraChamps Magnesium, which is enhanced with Zinc and Vitamin D3. All three are essential for hundreds of enzymatic processes in your body that support your bones, brain, muscles, nerves, vitality, digestion, gut and immune system.

Each serving (2 capsules) of Magnesium, Zinc, and D3 provides a full 225 mg of pure elemental magnesium, just like nature intended. Open wide for your daily dose of Magnesium Citrate, Magnesium Malate and Magnesium Glycinate – the most bioavailable forms of this key mineral. There’s also 8mg Zinc (as Zinc Gluconate, Zinc Picolinate) and 25mcg Vitamin D3 (as Cholecalciferol from Lichen), making this a Vegetarian-friendly formula!

Got stress? Magnesium’s got relief. It promotes brain health, enhances serotonin and keeps cortisol low.

“Stress hormones, insomnia, and inflammation don’t stand a chance, meaning more energy, circulation, and better mood. And there’s a reason why magnesium is called nature’s chill pill — it’s relaxation and recovery benefits will have you feeling refreshed and ready after a great night of restorative sleep.”*

Contraindications

Like with many other supplements, there are some things to note when taking (or avoiding) Magnesium.

Some people will experience stomach aches, diarrhea, dehydration, nutritional deficits, electrolyte imbalance, and weight loss.

In healthy people, the kidneys can get rid of any excess in the urine. But magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit (400 mg) unless recommended by a healthcare provider.

Here are some contraindications, or medications that do not interact well with Magnesium*:
- Bisphosphonates, used to treat osteoporosis, are not well absorbed when taken too soon before or after taking dietary supplements or medications with high amounts of magnesium.
- Antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium.
- Diuretics can either increase or decrease the loss of magnesium through urine, depending on the type of diuretic.
- Prescription drugs used to ease symptoms of acid reflux or treat peptic ulcers can cause low blood levels of magnesium when taken over a long period of time.
- Very high doses of zinc supplements can interfere with the body’s ability to absorb and regulate magnesium.
As stated earlier, please consult a doctor before adding Magnesium to your daily routine!

Conclusion

Whether you’re using it to manage daily stress, minimize pain, improve sleep, or simply boost your immune system, Magnesium is essential to our body’s wellbeing and survival. Low levels are linked to a variety of illnesses, such as type-2 diabetes, heart disease, mood disorders, and migraines.

It says a lot about our nutrition and quality of food that even though this mineral is found in a lot of our food, 2/3 of people in the Western world are still not able to meet their magnesium needs with diet alone.

Have you considered using Magnesium or do you currently use it? I personally love to use it to help with sleep and to help my body recover after workouts. Let me know about your experience with this mineral!

Resources:
- https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.healthline.com/nutrition/magnesium-types
- https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
February 2, 2022
Deep Dive: What is Ashwagandha?
Have you been stressed out lately?

I’ve got just the herb for you. It’s called Ashwagandha, but also goes by Indian Ginseng or Winter Cherry.

If you are looking for a natural supplement that will relax you without putting you to sleep, keep reading to find out more about this magical herb.

What is it?

This Ayuvedic herb is all the rage lately. It’s roots trace back to India, the middle East, and parts of Africa.

It’s historically been used in traditional medicine for hundreds of years, and continues to be used today as an adaptogen: “non-toxic plants that are marketed as helping the body resist stressors of all kinds, whether physical, chemical or biological.”*

It’s got a tuberous root, and is shaped like a carrot or like ginger. Ashwagandha has a distinct smell: kind of like a horse! That’s where it got it’s name: ASHWA is Sanskrit for horse and GANDHA is smell.

Who would benefit from Ashwagandha?

This herb is great for:
- Those who want to relieve stress & anxiety (Ashwagandha can block the stress pathway in the brain. Can also help with insomnia, as it helps to relax you before sleep!)
- Those who want to improve concentration
- Those who want jitter-free energy
- Those who are trying to lower their blood sugar * – (effects insulin sensitivity and secretion)
- Those who want to reduce the stress hormone, Cortisol (good for those who are chronically stressed)
- Those who want to reduce symptoms of depression * (I wouldn’t recommend this over medication if you are currently using an SSRI or SNRI, but for those going through bouts of sadness, it could help!)
- Those looking to boost testosterone (that’s right! You can use this along Tribulus or Ginseng for a boost in the bedroom & to increase fertility in Men!)
- Those looking for muscular gains and fat loss (I don’t think this would be my number 1 pick for increasing strength, but it can work really nicely alongside products like Nitric Oxide, a Testosterone booster, or a Fat Burner to even out the effects of a pre-workout)
- Those looking to reduce inflammation * (Ashwagandha increases the activity of natural killer cells that fight infection and help you stay healthy!)
  Source: clevelandclinic.org
- Those who want to improve brain function & memory (great option for those with memory and brain function issues due to injury or disease, by promoting antioxidant activity that protexts nerve cells from harmful free radicals)
Basically, the question is: what CAN’T it do?!

Well there are some people who may want to stay clear of Ashwagandha. This herb is fairly easy to tolerate for most people, however, the long-term effects are still unknown.

If you are any of the following, please consider another supplement:
- If you’re pregant
- If you are breastfeeding
- If you are on medication for thyroid disease (if could increase thyroid hormone levels in some individuals)
- People with autoimmune diseases (rheumatoid arthritis, lupus, Hashimoto’s and type 1 diabetes)
- If you’re a child, ashwagandha is not typically recommended
How to incorporate it into your life

This supplement is easy to take any time of day, especially if taken along with a meal with balanced macros. You can either take the full dose all at once, or split the recommended dose into 2 different mealtimes.

Some sources, like Examine, will recommend you take 300-500 mg of the root extract with your breakfast. Some will require a lower dose (100 mg) in order to reduce stress-induced immunisuppression (when you start to feel the inkling of a sickness coming on!). Other sources will recommend up to 1000 mg of Ashwagandha for up to 12 weeks, so you can choose to cycle on and off of this herb to see the difference it makes and give your body a detox from all adaptogens if it is not absolutely essential.

I enjoy the Ashwagandha from NutraChamps, as it’s super potent and I can just take 1 capsule if I feel that’s all I need.

CEO, Sam Davies, gives us some insight into the product he helped formulate: “Ashwagandha is one of the most popular herbs in Ayurvedic healing, and has been used since ancient times. It’s unique in that it causes the body to “normalize”, giving us smooth and positive energy when we need it during the day, and also helping us take the edge off and wind down at night. As an adaptogen herb, it helps the body adapt to stress, making us function how we should function while being non-addictive and safe.”

I especially like that black pepper has been added to this formula for easier absorption. I start feeling the effects in as little as 30 minutes, and feel the difference in my routine within a couple of weeks of consistent use!

Conclusion

I’ve been taking Ashwagandha on and off for a few years now, and tend to bring it out of the cupboard in times of high stress, when I’m studying, and when I know I’m going to have trouble sleeping.

That being said, it may cause mild drowsiness and sedation for some people. This could be a good thing if taken before bed, but keep that in mind if you take it with breakfast before a full day of work! zZzZz

Have you tried NutraChamps Ashwagandha or tried to add a variation of it into your daily routine? Maybe you’ve used it in bouts of depression or anxiety and felt a mood shift? Let me know in the comments below, even if you’ve been using a different brand or if you prefer a different ayurvedic herb to Ashwagandha.

Resources:
- https://examine.com/supplements/ashwagandha/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- https://health.clevelandclinic.org/what-is-ashwagandha/
August 4, 2021
Sleep Hygiene and How to Improve It
Sleep hygiene is not how clean you are before going to bed!

Sleep hygiene is how to train your body and mind to sleep well. I have personally not been getting the best quality sleep lately. I’m not sure if it’s the change in weather, the gloominess of January, or any of the other everyday factors (diet, lack of routine, drinking, etc.). I’ve been working hard to do what I can to improve my sleep because I know that not getting enough of it can lead to a vicious cycle of constantly being on a different sleep-wake cycle.

Lack of sleep can lead to…
- More sick days due to a weakened immune system
- Higher chances of developing coronary heart disease or having a stroke
- Higher rates of breast cancer, colorectal cancer, and prostate cancer
- Brain Fog, Memory loss, slower decision-making, less alert, more forgetful
- Lack of libido
- Weight gain
- Increased risk of Diabetes
- More accident-prone (3x more likely to be involved in a car accident if you get 6 or fewer hours of sleep each night)
- Fine lines, wrinkles, uneven skin color, and looseness of skin
- And more…
In fact, I started noticing my sleep was off when I started getting moody and irritable. I was unable to make it through the whole day at work without eating sugar or a 2nd or 3rd coffee in the afternoon. My mental health was really struggling. Studies show that the most effective way to treat depression is to help people improve the quality or quantity of sleep, and this can happen in about 8 weeks! This is tough to do, especially if you ask someone who has suffered from mental health or sleep issues. It’s like a vicious cycle! Sleep deprivation affects your psychological state and mental health. Those with mental health problems are also more likely to have insomnia or other sleep disorders. So how do you get started on improving your sleep hygiene?

Create a Bedtime routine

Creating a wind-down routine before bed can help the brain associate that with sleep, and therefore fall asleep more easily or faster.

Your routine could look like this:
- Your last snack is at 8pm
- You can change into PJs and brush your teeth around 9pm
- Pray or meditate or deep belly breaths 9:15pm
- Read a book in bed at 9:30pm
- Go to sleep.
I really enjoy a bedtime guided meditation, like the ones provided by Headspace. Visualizations like this one help to soothe the mind and relax the body, creating the ideal condition for healthy and restful sleep.

Keep a schedule

You can set up your entire day to make proper sleep hygiene less of a chore. Think of waking up at the same time each day, especially before or as the sun comes up. This will help you set your circadian rhythm so that you can regulate your sleep. Not only do you want to try to get up at the same time every day, but you want to keep as much of your schedule as consistent as possible. This includes exercise, meals, and other activities.

Try to exercise in the morning or after lunch, when you’re hitting that afternoon slump and are craving another coffee. Working out close to bedtime can alert your nervous system to stay awake. Daytime workouts may work better for your quality and quantity of sleep. Stick to 2-3 meals a day and try not to eat too close to bedtime, as you need about 3 hours to digest your food and settle down for bed.

Dim the lights

Although you want to get light in the morning, as the day goes on, you want to start winding everything down. That includes your lights! The bright light from lamps and electronics at night can mess that cycle up, making it harder to fall asleep. That’s because light, specifically blue light from your devices, interferes with the release of melatonin. This is a hormone that tells our body that it’s time to wind down.

Try dimming the lights at home after you finish dinner, or once you get into bed. If you still want to have lights on, purchasing blue-light blocking glasses could help block the shorter wavelengths that suppress melatonin. The lights in my place are so bright and cool (white), that I decided to get a lamp that has different hues depending on the time of day. In the afternoon, I change the light to a warmer, red spectrum hue so that my body can catch more z’s at night.

Keep it cool

The ideal bedtime setup is a cool, dark, and quiet room. Studies show that a bedroom temperature of around 65 degrees Fahrenheit is most conducive to healthy, restful sleep. Keeping your body from overheating is a great way to slow your heart rate so that you are calm, cool, and collected for a restful snooze. There are some great cooling weighted blankets you can get nowadays that keep you feeling cool while you sleep. Studies show this can reduce anxiety, improve sleep hygiene, and improve your mood! The science behind this is through deep pressure stimulation. It works in two ways: It can increase your levels of serotonin (the happy hormone) and melatonin hormones that help you sleep better. Secondly, it can also decrease cortisol, the stress hormone.

Decrease Stimulation

We want to decrease any kind of stimulation before bed that may keep you up past your bedtime. Something we do want to trigger is the autonomic nervous system (ANS). This is the part of the nervous system we don’t consciously control, such as breathing, heartbeat, digestion, and sleep. Some things to avoid before bed are devices like cellphones or TV, loud music or exterior sounds, bright lights, or interruptions mid-sleep. Some great things you can start to incorporate to decrease stimulation are journaling, bubble baths with Epsom salts to relax your muscles, a relaxing candle, a guided meditation (body scan or resting awareness), or reading a fiction novel with a dim light. I personally interchange all of these throughout the week and it’s been so helpful!

Conclusion

Good quality sleep can be hard to get with all the anxiety and uncertainty of the world. You have the power to control certain aspects of your sleep hygiene, and I highly recommend giving it a go. Start with one change and then slowly build on it. Let me know if it helped your quality of sleep!

Resources:
March 11, 2021
Should You Take Melatonin To Get Better Sleep?
When should you consider taking Melatonin?

Are you falling asleep at your desk? Have you not had a good night’s sleep in a while? Is your sleep-wake cycle all off? Have you been traveling? Are you now suffering from jet lag but have a presentation in the morning?! Melatonin is a possible solution, short-term or long-term, to help you get back on track to feeling well-rested!

What is it?

Melatonin is a hormone that regulates the sleep-wake cycle. This naturally occurring hormone is secreted by the pineal gland in the brain. It does not like light, so the more light you are exposed to, especially in the evening, the harder it is to produce. Melatonin is frequently used as a supplement to help normalize abnormal sleep patterns. That means that although you use it every day, it is intended to be naturally secreted, rather than supplemented daily. If you are in the habit of staying up late and spending hours on end on your computer or on your cellphone, Melatonin might be a good solution for you!

Taking it can reduce the time it takes to fall asleep when lying in bed at night, helping you avoid the dreaded restlessness of knowing you need to fall asleep, but the anxiety of that knowing is keeping you up! Did I lose you with that tongue twister? It may also modestly improve the quality of your sleep. Results may vary, but enough people benefit from taking melatonin that it’s worth mentioning!

Let’s focus on the light aspect again – When you are exposed to too much light, specifically blue light from screens and devices, it can be much harder for your body to produce its own Melatonin. If you’ve ever gone camping, you’ll know what I’m talking about!

Gone are the days of no technology. It’s actually pretty hard to avoid cellphones, computers, bright billboards, and more. Melatonin is becoming more than just a supplement you take after a trip to a different time zone. For many, this natural supplement is a daily staple for getting a good night’s rest.

Melatonin Benefits:

I’m sure many of you have figured it out what the number one benefit of Melatonin is by now. Melatonin’s main benefit is to aid in sleep. More specifically, Melatonin can help you get back on track and renew your natural circadian rhythm. It’s a popular supplement to take for jet lag, especially if you’re traveling somewhere in a different time zone. Other than sleep, here are some other benefits of Melatonin.
- It has been shown to help with reducing symptoms of Seasonal Depression. With less light exposure in the winter mornings, some people may notice feelings of depression due to an overproduction of melatonin! Taking a small dose at night can help to regulate your circadian rhythm. The addition of a SAD lamp for daytime sunlight could help, as well!
- It could also increase circulating levels of Human Growth Hormone (HGH), a hormone produced by your pituitary gland. HGH plays a key role in growth, body composition, cell repair, and metabolism. This leads to a boost in muscle growth, strength, and improved exercise performance – sometimes a loss of body fat, too!
- It can promote eye health. It is high in antioxidants that can help prevent cell damage and keep your eyes healthy. In fact, research suggests that melatonin could be beneficial in treating conditions like glaucoma and age-related macular degeneration.
- It can help minimize the effects of Acid Reflux. It helps block stomach acid secretion and nitric oxide synthesis, meaning it can reduce heartburn and GERD when used alone or with a medical prescription.
How much should I take?

Not all Melatonin products are the same, so make sure to stick to the instructions on the label. Doses vary between 0.5 – 10 mg per day. This can be taken up to 3 hours before bedtime, but I tend to take it an hour before. I immediately hop into bed and read until my eyes can’t stay open anymore! I find that helps me stay away from screens before bedtime and helps improve my quality of sleep.

Let’s take a look at two NutraChamps products that both contain Melatonin.

DreamRite Capsules

I love this product because not only does it contain Melatonin, but there’s also a bunch of other natural ingredients that can help calm the body down before sleep. I find these pretty potent, so I stick to taking only one capsule 20-30 minutes before bed. With 6 mg of melatonin, this dosage is the perfect in-between for those who have been using Melatonin for a while. I specifically like that they have included calming ingredients like Magnesium, L-Theanine, Lemon Balm Extract, and L-Tryptophan. These ingredients are not habit-forming and honestly help to knock me out if I have had a high-stress day and know that I need to be up and functioning the next morning.

Melatonin Gummies

These are great for both children and adults. Because melatonin is naturally occurring in our bodies, children may not need this, but it’s great to have that option. If you take the full recommended dose, you’re getting 10 mg of Melatonin in two gummies! If you feel that 10 mg is too high to start with, feel free to half the dose by eating just 1 gummy, or cutting them in half. The effects of NutraChamps Melatonin Gummies are less immediate and less potent than the DreamRite capsules, as these only contain Melatonin.

I keep both DreamRite and Melatonin Gummies in my supplement drawer so that I can choose what may work best for me on days where I really need to get a good night’s rest to reset my sleep-wake cycle.

Contraindications:

If you plan on adding Melatonin to your supplement regimen, make sure it does not interact negatively with your current medication. Some contraindications include, but are not limited to, any kind of sedative medications, some birth control, caffeine, Fluvoxamine (an SSRI antidepressant), some medications for diabetes, medications that slow blood clotting, and much more. Surprisingly, taking Melatonin alone has little to no negative side effects. If you aren’t on any medications, it’s fairly safe to add it into your regimen in small doses. However, I always suggest you speak to a doctor before adding something new to your supplement stack!

If you are in desperate need of a good night’s sleep, Melatonin is one of the best options for over-the-counter supplements as it is something that is already naturally occurring in our bodies. Although it is not habit-forming, it’s a good idea to take a break from it every once in a while so you can read your body’s natural signs

Resources:
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards: Finding natural solutions to live as long as possible, inclusive Yoga for all body types, and aiming to find mindfulness is everything she does.
March 2, 2021
How to Get Good Quality Sleep
We’ve gained an hour of sleep as the clocks go back by an hour with daylight saving time coming to an end. Basically, this is the only night we gain an hour of sleep, and even that may not be enough for us. But why? Why are we losing more and more quality sleep? Why do we find ourselves staying up late, suffering from insomnia, or worse: sleeping a full 8 hours but not feeling rested in the morning?

Pay attention to your diet

For me, this is specifically sugar and dairy. This is a tough one because the food or drink that is keeping you up could be part of your daily diet! You can test this out by doing an elimination diet. This is not a diet that will encourage weight loss, rather this is a diet to figure out if one specific thing in your diet is causing you problems getting to sleep.

“In fact, the more sugar that you eat during the day, the more often you’re going to wake up in the middle of the night. Even if you don’t fully wake up, the sugar in your system can pull you out of a deep sleep, making you feel exhausted the next day.” – Sleep.org

Supplements, not sleeping pills

I’m not going to recommend anyone take medically prescribed sleeping pills or even herbal supplements to help with sleep. Some people prefer to use supplements because they are a healthy, non-addictive alternative to prescribed sleeping pills. For those of you who would like to try those out, check out the NutraChamps Sleep page for all things SLEEP! 😴

For everyone else, there are supplements that can help you throughout your day, that can safely be taken daily, and that can potentially help you fall asleep easier at night! For herbal supplements, you can try 5-HTP, GABA, L-Theanine (found in green tea), Vitamin B6, CBD oil, Lemon balm, Magnesium, Melatonin, Chamomile, and much more! There are lots of ways to jump-start – or tranquilize?!

“Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin. Magnesium is known to relax muscles and induces sleep.” – Healthline

Set the scene for sleep

From noise to lighting, to temperature, there are many ways to make your environment more snooze-friendly. Some like it quiet, while others like a little bit of white noise, a guided meditation, or nature sounds. It’s also a great idea to eliminate or minimize any light while sleeping. Light provides energy and is meant to wake us up, so it’s not what we need when we’re trying to fall asleep. Blackout curtains are a great option, but so is being off your electronic devices! Lastly, keeping a cool room (65 degrees Fahrenheit) regulates temperature and signals your body that it’s time to slow down and fall asleep.

Introduce mindfulness practice

For those of you who are insomniacs, this one is for you! In a 2015 study published in JAMA Internal Medicine, researchers analyzed how mindfulness meditation affected 49 adults with moderate sleep issues. Participants were assigned 6 weeks of meditation or sleep hygiene education. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue. So not only did they fall asleep, but the quality overall was much more restful.

Exercise

According to John Hopkins Medicine, exercise is proven to help improve your sleep. It’s just not so clear what time is best to do it. Aerobic exercise causes the body to release endorphins, which could potentially keep you awake. In this case, keep your workout to 1-2 hours pre-bedtime. Similarly, because it raises your core body temperature, it is the equivalent of taking a hot shower to wake up in the morning. Once you’re cooled off (30-90 minutes later), your core body temperature starts to fall, and that’s when you will start to feel tired. Whenever you decide to do it, it’s the doing it that counts!

Limit caffeine intake.

Caffeine (coffee, tea, energy drinks, etc.) can and likely does affect your sleep! Even if you do not have trouble falling asleep, this could be affecting the depth at which you can sleep. The FDA recommends keeping your dosage below 400 mg on a single day. To get a better picture of how much, exactly, that is, Mayo Clinic lists the caffeine in various drinks. Some of those are:
- 8 ounces of brewed coffee has 96 mg of caffeine
- 1 ounce of espresso has 64 mg of caffeine
- 8 ounces of instant coffee has 62 mg of caffeine
- 8 ounces of black tea has 47 mg of caffeine
- 8 ounces of green tea has 28 mg of caffeine
- 8 ounces of cola has 22 mg of caffeine
- 8 ounce energy drink has 29 mg of caffeine
- 1 ounce energy shot has 215 mg of caffeine
For those caffeine-addicts out there, I‘m not telling you to quit consuming caffeine. I am, however, suggesting that you limit those 2 pm energy-crash Americanos, as this suppresses melatonin production, meaning your mind and body are not anywhere ready to go to sleep!

No naps allowed?!

Nah, I’d never tell you not to nap. Naps are glorious. They can relax us, reduce fatigue, and improve mood and memory. There are also drawbacks. Unfortunately, naps can cause insomnia and poor sleep. This is especially true if you take a long nap or nap too close to bedtime. It’s normal to be tired from time to time from long work shifts or stressful situations, so in these cases, aim to take short naps (only 10-20 minutes!) and nap before 3 pm. I repeat: Naps are not the enemy of sleep!

Sun exposure

Specifically morning sunlight! Light therapy, aka phototherapy, is said to help with insomnia, Circadian rhythm disorders, depression, PTSD, and Seasonal Affective Disorder. Aim to get some sunlight in an hour or two after waking up. Although it sounds like the opposite of what our parents would teach us, the benefits come from exposing your eyes to the sunlight. Don’t look right into the sun, but your eyes do need to be open and exposed. Unfortunately, you can’t just take a nap out in the sun. For those of us experiencing an early Winter, a sun lamp can work similarly when turned on in the morning for at least 30 minutes.

🌞 Sun = Increase in serotonin = More melatonin = Better sleep patterns! 🌚

Let us know which of these you have tried in the past. If you do not have trouble falling asleep, what are some things you’ve noticed that have helped your sleep or mood? Eating properly, having regular wake/rest hours, and supplementation has been my main priorities in the past few years.
November 24, 2020
5 Ways to Boost Your Immune System
With every Cold and Flu season, we find ourselves scrambling to keep up our health and immunity. The immune system is not a single entity, it is a huge system that requires balance and harmony throughout. While supplements are great to provide those nutrients you are missing, here are some additional effective ways to ensure you stay in good health year round. In general, most people will feel better for implementing any of the 5 tips listed below.

Diet plays a big role in building up your antibodies to fight illness. This will not show after one or two meals, rather after building a habit of eating healthy for your body. For those following a diet that includes all food groups, increase your vegetables and fruits, and introduce a wide arrangement of colours and variety. Some immune-boosting foods include citrus fruits, ginger, broccoli, and other cruciferous vegetables, garlic, probiotic-rich foods like yogurt, and fermented foods. There are so many options, it’s just about finding what works best for you and your preferences.

Being stressed for long periods at a time can be detrimental to your health, as it can increase levels of cortisol in your body, but also leads to a plethora of other health risks, such as high blood pressure, the formation of artery-clogging deposits, brain changes like anxiety and depression. Meditation is a great way to lower stress and increase your resilience in times of illness, especially when practiced consistently. You can let thoughts flow in and out, just remember to come back to your breath. Psychological stress increases susceptibility to illness*, so it’s something you want to lower whenever possible. Stress is inevitable, but our body does not want to be in a constant state of Fight or Flight.

Exercise helps to lower cortisol and adrenaline, which are high states of stress for the body. Being physically active may help reduce the risk of chronic diseases that could further weaken your immune system, including cardiovascular disease, diabetes, and obesity. Physical activity of any kind helps to flush bacteria from the lungs. Exercise can include things like a Bootcamp class, yoga, cycling, a home workout with resistance bands, dancing with others (or by yourself) or a walk to the park and back.

Research shows that a lack of sleep can leave you more susceptible to getting sick after being exposed to a virus. The same can be said for recovery once you are sick. Proteins, known as cytokines, get released by your immune system during sleep. Certain cytokines need to increase when you have an infection or inflammation. This includes times of stress. Sleep deprivation may decrease the production of these protective cytokines. When you don’t get enough sleep, infection-fighting antibodies and cells are reduced making it easier to catch a cold, the flu, or worse.

Just like the name implies, supplements are supplemental to your everyday lifestyle. While they shouldn’t be a replacement for your everyday nutrients you receive from your diet, they are however helpful for some who is lacking in vitamins and minerals, or for those who are not absorbing nutrients from their food. When you know your food won’t provide all your nutrients, supplements can be extremely helpful. Some vitamins and minerals that can be helpful are Vitamin A, B6, C, D, E, and Fish Oil. Additionally, some immune-boosting supplements taken consistently have been shown to help strengthen your immune system and microbiome. These include Elderberry, Echinacea, and medicinal mushrooms.

Resources:
1. 1. (https://www.cmu.edu/dietrich/psychology/stress-immunity-disease-lab/scales/pdf/jpsp93.pdf)
  2. https://www.cnn.com/2020/03/26/health/immunity-exercise-sleep-meditation-stress-coronavirus-drayer-wellness/index.html
April 3, 2020
5 Secrets to De-Stressing Your Life
So, you want to get rid of all that stress from your life?

When you’re stressed out, you feel thrown off balance and you can’t perform at your best. Well here’s the good news – you don’t have to start meditating every week, eating kale, or chanting. All you have to do is let your body relax.

Here are 5 secrets from the pros that you can use to easily reduce stress and anxiety:
1. Take a Deep Breath
It’s really that simple. Deep breathing is the simplest and fastest way to help activate the relaxation response, easing stress and anxiety within minutes.
1. Look at the Bright Side
When we focus on the negative things in life, it’s easy to get bogged down and stressed out. Thinking positively is simply focusing our attention on what is going right and what we do want. It’s as simple as that.
1. Focus on the Now
Humans are notorious for allowing the 1% bad moments overshadow the rest of their day, and this causes unnecessary stress. Don’t overthink the negatives, you’ll find that focusing on the now allows you to stay calmer and at ease.
1. Treat Yourself
Being stressed out can make you feel neglected, helpless, and exhausted. Go ahead and take a warm bath, book a massage, have coffee with a friend, or play your favorite song on repeat. Do whatever you need to do to feel like you are taken care of.
1. Nourish & Rebalance with Herbs & Vitamins
When time and money is short, we often skimp on our health and don’t get the essential nutrients that our bodies need to stay in balance and stress-free. NutraChamps new herbal blend is a super stress-buster and contains everything your mind needs to stay in balance and stress-free.

Taking care of yourself through these easy tips is sure to take the load off your mind. Whether it’s being more mindful or simply taking a highly effective stress relief supplement, the solution is in your hands.
September 1, 2017
5 Ways to Naturally Promote Relaxation
Stress is epidemic in the 21st century. With long work hours, a mile-long to-do list, and a hundred different obligations occupying our mind at once, it’s no wonder we’re stressed out! Thankfully, there are plenty of things we can do to help ourselves relax. Before you blow off your next meeting to book a flight to the Bahamas, consult this list of stress-busting tips.
1. Take a Deep Breath
Deep breathing is the simplest and fastest way to promote relaxation. Deep breathing helps activate the relaxation response, quelling anxiety and tension within minutes.

Many people find it helpful to use breath counting during a deep breathing session. Breathing in for three seconds and out for six is a common pattern. You can practice deep breathing in a seated position with your eyes closed, much like a meditation, or you can simply become mindful of your breath as you go about your day. Use whatever method works best for you!
1. Step Away from Sugar
It’s no secret that sugar isn’t doing us any favors. But did you know that it can affect stress levels, too?

Sweets, soda, and sugary snacks all spike your blood sugar, which often results in a mood and energy roller coaster. That afternoon cookie might perk you up momentarily, but it’s likely to leave you grumpy, tired, foggy-brained, and stressed once your blood sugar levels plummet about 20 minutes after snacking.

To help soothe stress, work towards eliminating foods with added sugars. Instead, reach for whole foods like fruit, hummus, or a handful of nuts and seeds. These foods are all rich in fiber, which helps you step off the blood sugar roller coaster by slowing the absorption of sugar into your bloodstream.
1. Move Your Body
Exercise is one of the most effective antidotes to stress. Whether you’re swimming a few laps, cycling to work, or just chasing the dog around the yard, getting your blood pumping 4-5 days per week is a great way to let go of stress.

What is it about a workout that helps boost relaxation afterward?

For one, exercise helps boost your brain’s production of endorphins. These are the feel-good neurotransmitters responsible for the “runner’s high,” or sense of euphoria after a hard workout.

Exercise also works because it’s a form of moving meditation. When you’re focusing 100% of your attention on your body’s movements, you aren’t stressing about to-do lists.

If you don’t yet have an exercise program, talk to your doctor first. Start with baby steps. Even a few short walks throughout the day can make a difference!
1. Rebalance with Adaptogens
Adaptogens are a class of plants that help regulate how the body adapts to stress. These plants can help bolster our immune system, regulate our hormonal pathways, and – most importantly – blunt the action of cortisol, our stress hormone.

One of the best-known adaptogens is Korean ginseng (also known as Asian ginseng, or panax ginseng). Ginseng has been used for over 5000 years throughout Asia, and was once regarded as an “all-healing” medicine. Modern science has now confirmed ginseng’s impressive resume: Immune dysfunction, blood sugar dysregulation, anxiety, stress, and hormone imbalances are only the tip of the iceberg when it comes to the long list of conditions thought to be helped by ginseng.

Ginseng isn’t the only option in the world of adaptogens. Other stress-busting herbs in this category include rhodiola and ashwagandha. Rhodiola has been studied for it’s mood-boosting effects, and can help manage symptoms of brain fog or fatigue.

Ashwagandha has been recommended for sleep issues, and tends to be the less “energetic” of the adaptogens. If you’re prone to anxiety or insomnia, ashwagandha might be the adaptogen for you.

Adaptogens take some time to show their effects, often up to a month of regular use. For this reason, many healthcare practitioners recommend supplementing with adaptogens daily for several months at a time for maximum benefit.
1. Cut Back on Caffeine
That second cup of coffee might sound like a good idea, but it could easily be spiking your stress levels. This is especially true if you’re among the 50% of the population with a “slow metabolizing” caffeine gene. For a slow metabolizer, more than a single cuppa joe per day can ramp up stress levels and negatively affect your sleep. If you’ve noticed coffee after 3pm triggers insomnia, then you’re probably a slow metabolizer.

Looking for a calmer caffeine fix? Switch to green tea instead. Green tea is much lower in caffeine than coffee or black tea, and is also rich in L-theanine, a compound which helps promote relaxation.
January 30, 2017
10 Proven Tips for Mental Health & Wellness

It’s no secret that mental health plays an essential role in our everyday wellbeing. Our mental functions are what allow us to process thoughts throughout our everyday lives, and whether it be seeing, walking, eating, or dressing, our brains are at work. It has been said that “there is no health without mental health.”

But what is considered good mental health? The World Health Organization says that mental health is a “state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.”

That being said, we’d like to share a handful of quick tips and techniques to keep in mind to ensure that our own mental health is being kept as sharp as possible.

GET THE REST YOU NEED

Sleep restores both the mind and body after each day, so following a regulated pattern for sleep by going to bed at a set time each night will ensure that your body is kept on track. Only 4 in 10 Americans say they get a good night’s sleep almost every night, and everything from a comfortable bed, to food intake, to technology use right before you fall asleep can impact the quality of your sleep and rest.

Sleeping on a comfortable bed with a great mattress, pillows, and (appropriate) bedding is key to sleeping well, and keeping the room temperature cool (65-67 degrees) can also help achieve a restful sleep. Sleeping on your back is the least stressful for spine and neck health, because the back is straight and not forced into any contortions, yet instances of snoring and sleep apnea can be much more frequent. The most common sleeping position is on the side, and many people find sleeping with a pillow between their knees to be the least stressful.

EAT HEALTHY

It is well known that maintaining a balanced, healthy diet is beneficial for physical health, weight management, and protecting the body from various illnesses, including heart disease, cancer, and diabetes. Eating healthy means eating real food rather than processed “food-like” products, and real food not only benefits physical health, but it also supports mental well-being. The Mental Health Foundation states, “Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.”

STAY ACTIVE

Exercise & physical activity improve psychological well-being and can reduce anxiety and depression. Joining a gym or fitness group can also help you connect with a new set of people sharing a common goal. For some, staying in shape and maintaining health can be as simple as applying healthy exercise alternatives to tasks throughout daily life. Dr. Sara Warber from University of Michigan said that “walking is an inexpensive, low risk and accessible form of exercise, and combined with nature and group settings, it may be a very powerful, under-utilized stress buster.”

CONNECT WITH OTHERS

A powerful way to strengthen mental health is through friendship and human connection. Connecting with others in meaningful and good ways can positively impact our thoughts and feelings. When we care for others and others care for us, we feel valued, and putting in time and effort towards building strong relationships can bring great rewards. Many find that spending serious time with an active pet such as a dog or a horse to also be invigorating and rewarding.

GOOD RELATIONSHIPS AT WORK

Our jobs and careers can take up a significant portion of our daily lives, and building supportive relationships in the workplace is important for maintaining peace of mind and mental health. When you build positive relationships, you feel more comfortable with your surroundings and interactions, while feeling less intimidated by others. Reach out to others around you, and share a laugh with them – you’ll find it reduces stress and brings more comfort to your professional and personal life. Feeling a closer bond to the people we spend the majority of our time working with can also positively affect job satisfaction and our ability to advance and gain recognition in the workplace.

RECOLLECT & RELIVE

Think about those great times you had and recollect some recent positive moments – Remember to recall and look back upon times when you’ve experienced pleasure, achievement, comfort, satisfaction, confidence, or other positive emotions.

LAUGH WITH OTHERS

Laughter is a powerful tool in mental well-being, and a kernel of humor can often be really effective in keeping us mentally fit. Humor & laughter trigger healthy changes in the body which strengthen the immune system, ease pain, boost energy, and protect your body from the damaging effects of stress. Laughter is commonly known to reduce mental tension, though it also helps with staying focused and accomplishing more. Research has shown that both sides of the brain are stimulated during laughing, encouraging clarity, creativity, humor, and better problem-solving ability.

BE PRESENT

Take some time to really absorb your sights and surroundings each day. When you’re out for a walk or socializing, turn off the cell phone, forget about everything else that is going in your life, and take in all the sights and sounds around you. Allowing one’s self some down time each day to let the mind wander or meditate can also refresh the mind.

LEARN TO COPE WITH NEGATIVITY

Negative thoughts can seem insistent and loud, but don’t let them take over. Distract yourself or comfort yourself if you can’t solve a problem right away. Try seeing the issue from all sides and consider whether your view could be bias or narrow-minded. We are often able to see in retrospect, that some of our life’s greatest challenges turn out to be some of our greatest opportunities for growth or advancement.

ENJOY HOBBIES

Hobbies keep the brain active and can bring balance and passion to your life. Hobbies foster passion, creativity, sharing, focus and introspection, all of which are positive energy traits.

CONCLUSION

Mental Wellness is the central cog in our daily lives and maintaining mental health can be as simple as focusing on the positive and integrating a few of these ideas into our daily routine.

October 10, 2016