NutraChamps Blog

Tag: calm

  • Sleep Hacks You Should Know About

    Sleep is a pillar and absolutely fundamental to human health. Some experts would say that it’s just as important as diet and exercise. Sleeping impacts and supports many functions in the body some of the most important including healthy brain function, boosted immune system, reduced stress, and even supported heart health. While it is very evident that sleep is important, many people just aren’t getting enough of it. Statistics from the National Institutes of Health in 2023 show that 7%-19% of adults do not get enough sleep and 50 to 70 million Americans have chronic sleep disorders. There are multiple factors that can contribute to sleep conditions and deprivation, especially in the modern world we live in today. Artificial sources of blue light such as fluorescent light, LED TVs, computer monitors, smartphones, and tablet screens can all contribute to suppressing the secretion of the hormone melatonin. Drinking alcohol, medications, caffeine, and other factors can also contribute. If you’re dealing with sleep issues, there are things you can do to improve your ability to fall asleep and stay asleep. Although it could take time, with the right habits in place you can definitely get to a place of feeling rested and restored.

    Our Top Sleep Hacks

    Sunlight exposure first thing in the morning:

    You may have heard of the circadian rhythm before, essentially it is a 24-hour cycle which is part of the body’s internal clock. The circadian rhythm is integral in the sleep-wake cycle of the body and it is greatly impacted by light. One of the ways the circadian rhythm is being significantly impacting humans today is the lack of sunshine we are getting, especially when we rise in the morning. Scientific research proves that the onset of sunlight synchronizes the body’s internal biological clock. In fact, Andrew Huberman who is a popular neuroscientist said this on X, “Viewing morning sunlight increases morning cortisol levels by 50%, which is a good thing (early in the day) because it increases immune function, alertness, and “sets” a timer to fall asleep ~14-16 hours later. On clear days do 5-10min. Overcast days 20-30min. Don’t stare.” 

    This means that even if you live in a climate that isn’t always sunny, you can still benefit from getting exposure to overcast days first thing in the morning. 

    Find a relaxing nighttime routine

    Are you potentially overstimulating yourself too close to bedtime and having a hard time winding down? It might be a good idea to implement a relaxing nighttime routine. Preparing for sleep will cue the body that it is time to wind down. Some activities that have been shown to promote relaxation include yoga, meditation, listening to calming music, and reading a relaxing book. Every body is different and when it comes to a establishing a nighttime routine that works for you it’s all about experimentation and trial & error. One thing is proven for sure – dimming the lights in the evening will cue the body for sleep. Try to avoid blue light if at all possible in order to signal that it’s time for sleep.

    Try taking relaxing supplements 

    Many of us can’t always control the amount of stress or busy schedules in our day-today, but one thing we can do is make the best of those stress levels. Supplements are a great way to support your lifestyle and help you wind-down after a long day. At NutraChamps, we have a handful of supplements that can support a better night’s rest and some of those include tart cherry gummies, melatonin gummies, DreamRite, sleep gummies, CalmSense and Ashwagandha. All of these contain soothing nutrients and vitamins that will promote a sense of calm in the body. Some supplements, such as the ones that contain melatonin, should work more instantly in the body. Whereas supplements like ashwagandha take a bit more time to build up.

    Progressive Muscle Relaxation

    Sometimes, a contributing factor to sleep issues can be stress and anxiety. When our mind and body are in sympathetic state which controls the fight or flight response, you may feel that you’re on edge, have racing thoughts, shaky, or even dealing with a faster heartbeat. It doesn’t have to be this extreme, even thinking about the busy workday you have ahead of you tomorrow could be enough to trigger unease in the mind and body. One way that could help you relax and bring you into a parasympathetic mode of “rest and digest” is by practicing progressive muscle relaxation. This technique is used to promote a deep sense of relaxation within the body. It’s practiced by tensing and then releasing one muscle group at a time.

    Here is how you can get started:

    1. Find a Quiet Space: Choose a peaceful environment, sit or lie down comfortably, and close your eyes.

    2. Tense and Release: Start from your toes and work your way up, tensing each muscle group for 5-10 seconds, then releasing and relaxing for 20-30 seconds.

    3. Focus on Relaxation: Pay attention to the sensations of relaxation and relief as you release tension. Visualize stress leaving your body.

    4. Deep Breathing and Reopen Your Eyes: After relaxing all muscle groups, take a few deep breaths, then open your eyes. You should feel more relaxed and centered.

    Calm your senses

    Engaging the senses can be therapeutic, especially when it comes to promoting relaxation and preparing for sleep. For example, it has been proven that scent has a significant effect on human emotional responses. One of the most popular aromas used to assist with sleep is lavender. This herb has been shown to work as a anxiolytic (anxiety relief) and increases calmness from within. Lavender has been shown to interact with the neurotransmitter GABA which helps to quiet the brain. Some other essential oils that may be useful for promoting relaxation are chamomile oil, bergamot, peppermint, cedarwood, and sandalwood. 

    Another way you can powerfully engage your senses to feel more at ease is through sound. Some people have found that white noise can make a solid impact in getting better quality sleep. If you live in an apartment or get easily awakened by outside noise, a white noise machine may help to block out that sound and keep you in a deep snooze. 

    If you’ve been dealing with sleep issues, hopefully these hacks can eventually make a difference in your life and allow you to relax and feel more at ease. Remember that stress and anxiety are a big underlying factor in sleep disturbance and managing those in the best possible could already make a difference in feeling more calm and relaxed. We’re curious to know, which one of these sleep hacks would you try first? Let us know by leaving a comment!

  • Deep Dive: What is Rhodiola?

    Deep Dive: What is Rhodiola?

    Have you been feeling low-energy? Join the club!

    I’ve got just the herb for you. It’s called Rhodiola, but also goes by arctic root, golden root, king’s crown, and rose root.

    If you are looking for a natural supplement that will give you energy without the jitters, 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 Russia, Scandinavia, and other parts of Europe. 

    It’s historically been used in traditional medicine for hundreds of years, and grows in cold regions and at high altitudes in Europe and Asia.

    Rhodiola Rosea blossom in spring
    Source: https://clutchcognition.com/awesome-biohacks-rhodiola-rosea/

    It’s traditionally used to attempt to increase endurance, work performance, and for those who cannot tolerate high altitudes (or with symptoms such as fatigue, weakness, and nausea).

    Today, many people use Rhodiola to increase their energy, stamina, boost strength gains or athletic performance, better handle the effects of stress, and to manage mental health conditions such as depression and anxiety. Sounds like a super drug, doesn’t it?!

    How it works

    You will want to look for a product that contains both 3% rosavins and 1% salidroside, which is fairly typical in many supplements. Rhodiola Rosea roots contain more than 140 active incredients, the two most potent of which are mentioned above (rosavins and salidroside). 

    Let’s take a deeper dive and see if it’s right for you.

    Who would benefit from Rhodiola?

    This is a bit tough to answer because I’m not a medical professional. If you find yourself in this category, you should still do your due-diligence and speak to someone who can offer more insight.

    • Those looking to improve brain function (think of it as a biohack!) – some say it can ease mental fatigue, but I have yet to see enough studies out on this, specifically.
    • Those who want to increase their exercise performance (not necessarily muscle strength or power, in terms of gains, rather endurance!
    • Animal research suggests rhodiola may help improve diabetes control, but there aren’t enough human studies for me to recommend it to everyone for lowering human blood sugar levels – It could also interfere with diabetic or thyroid medication, so check with your doctor first!

    Avoid Rhodiola if: you are on monoamine oxidase inhibitors (MAOIs), benzodiazepines, serotonin-norepinephrine reuptake inhibitors (SNRIs), or selective serotonin reuptake inhibitors (SSRIs). You may also want to avoid Rhodiola if you are pregnant. Check with a doctor to see if you can add this to your routine.

    How to incorporate it into your life

    NC rhodiola bottleThere isn’t anything quite like this in the food we consume, and eating it from the plant is not as tasty as one might think, so a supplement is your best bet. NutraChamps has a great option in their Rhodiola Rosea capsules. Two capsules a day, consumed at breakfast or lunch, provides 600 mg of Rhodiola Rosea Extract! If that feels like too much, take 1 capsule and see how you feel on 300 mg of Rhodiola.

    Even though we don’t eat foods high in Rhodiola, doesn’t mean we can’t add it in ourselves! Feel free to open up the capsule or use a powdered or tincture form in your yogurt, smoothies, coffee, matcha, chia pudding, tea, or in adaptogenic energy balls! There are also some tasty options here!

    If you are taking Rhodiola before your workouts for extra stamina and energy, take 200-300 mg an hour or two before exercise. Depending on your body, you may or may not need to take it with food, as it could upset your stomach if you have not consumed anything.

    Conclusion

    With all the good, there may also come some side effects for some users. Don’t be alarmed, most of the time this happens due to a contraindication with other medication or it simply means you’ve taken a dose that is too high for your body.

    Rhodiola plant and bark
    Source: veeva.ca

    Some of these side effects include headache, stomach upset, drowsiness, dizziness, and difficulty sleeping. If you have trouble sleeping, it’s likely because you’ve taken it too close to bedtime. I treat Rhodiola the same way I treat coffee. I try not to consume either after 2pm so that I can fall asleep without any insomnia. 

    Just like any other adaptogenic herb, it could take weeks to notice the changes in your body, so be patient! And like I always advocate, please see a doctor or naturopath if you are looking to start supplementing with Rhodiola Rosea. It may not be right for you, and it’s better that you ask a medical professional before adding it to your regimen, just in case.

    Have you used Rhodiola before? Many of our customers say they’ve tried it and have been using it every day, while others say they take a break every once in a while to make sure their body gets back to baseline. Let me know how you have incorporated Rhodiola into your routine!

    Resources:

    • https://examine.com/supplements/rhodiola-rosea/
    • https://www.nccih.nih.gov/health/rhodiola
    • https://mhanational.org/rhodiola-rosea
    • https://www.mindbodygreen.com/articles/rhodiola-rosea-benefits-side-effects-of-this-adaptogen
  • Deep Dive: What is Ashwagandha?

    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. herbs

    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!)
      ashwagandha root and powder
      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.

    NC ashwagandha bottle

     

    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/
  • How Breathwork Has Helped Me – How It Can Help You Too

    How Breathwork Has Helped Me – How It Can Help You Too

    I know, it sounds pretty new-age.

    I swear it isn’t pseudo-science. I don’t blame you for thinking that. Even a few years ago, breathwork to me was downright embarrassing. Just breathe like everyone else! We all need to do it to survive, anyway.

    Oddly enough, there has been an uprise in this “breathing” trend since COVID made its’ debut, seeing as it’s a virus that affects the respiratory system. I’m not here to convince you that breathwork is for you or that you need to do it to save your life. I’m here to tell you a story about how I came about breathwork, how I incorporate it into my practice and in my yoga classes, and some of the science behind breathing intentionally. Take from it what you’d like!

    Breathwork is simply the practice of directing the breath (also known as Pranayama), and it teaches you to breathe consciously, with awareness and intent. The physiological effects of this Yogic breathing have been shown to help immensely in many areas of health, including reducing cardiovascular disease, respiratory disorders, balancing out diabetic symptoms, and reducing the ratings of pain intensity and unpleasantness. Although I was aware of these benefits, I wanted to focus on something different.Man holding his head between hands

    Having suffered from bouts of depression and anxiety, I know that my breath becomes shallow and rapid in times of panic, anger, unease, and fear.

    I decided to look into natural methods of activating the parasympathetic nervous system (PNS) to decrease my anxiety. The parasympathetic nervous system—the system that produces a calm and relaxed state—is underactive. By stimulating the PNS, we can restore the balance. With that balance restored, we naturally slow down our pace of life. Breath is not meant to replace medication for those that need it. It is meant to ease symptoms in a natural way.

    What many don’t realize is that this needs to become a daily, consistent practice.

    Breathing woman seated next to bike with sun behind hermindfully is something you need to practice when things are going well so that when things start to pile up and you feel stress coming on, your brain has already created those neural circuit connections.

    So, I decided to make intentional breathing a part of my daily meditation practice. Every morning, I set aside 15 minutes to do my intentional deep abdominal breathing from the diaphragm. Diaphragmatic breathing (aka low breathing), is when you breathe into your stomach as you suck air through your nose. Your stomach will compress first on your exhale, following the breath up.  Your chest and shoulder blades will not move much – only your stomach. This type of breathing has been shown to increase blood flow to and from the heart, maximizing Heartrate Variability (HRV) and preserving autonomic function, all of which lead to longevity in the general population!

    It’s beneficial for us to slow down our breath, and this seems to be slowing down our rate of mortality.

    Other breathing techniques you can try include:

    The One-minute Breath

    • Breathe into the diaphragm for 20 seconds.
    • Hold for 20 seconds
    • Exhale for 20 seconds

    4-4-6-2 Breath

    • Breathe into the diaphragm through the back of the throat for 4 seconds
    • Hold for 4 seconds
    • Breathe out slowly through the back of the throat for 6 seconds
    • Hold the empty breath for 2 or more seconds
    • Change the inhale, hold, or exhale if you’d like!

    Lion’s Breath

    • Inhale deeply through your nose and open your eyes wide.
    • At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
    • Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.
    • Do this breath 2 to 3 times.lion growling

    Conclusion

    These are not your only options for breathing – these are simply some of the more popular ones. There are hundreds of other methods you can try.

    Believe it or not, breathing can be tough. Challenge yourself to try one of these methods and see if any of them stick. If they do not, question why this may be tough for you, and try, try, try again! Remember, starting with something short like 2 minutes, is a great start. No need to jump into long seated meditations.