This document discusses the relationship between sleep and the gut microbiome. It notes that insufficient sleep can negatively impact the gut microbiome by reducing beneficial bacteria strains and increasing undesirable ones. Additionally, the gut microbiome can influence sleep, as it plays a role in mood, hormones, and stress response. Maintaining healthy sleep habits and a nutritious diet that supports the microbiome can thus benefit both gut health and quality of sleep.
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3 Advice to Protect Your Biological ClockSanityPharma
Your biorhythm cycles work to keep you on a steady routine – the one your cells need. There may not be a cure for the daily grind that wears down your internal rhythms but, there are some things you can do to ease the side effects.
In a study on Sleep and Obesity at Columbia University, patients who slept less than 7 hours, increased their caloric intake by an average of 300 calories
Sleep is the major factor of your well being. Here mentioned some reasons which prevents sleep like stress, work schedule, health issues and some are good habits for better sleep exercise, meditation, comfortable mattress & bed, food, etc.
Tips For Staying Healthy During QuarantineNick Toadvine
With the pandemic still going on throughout the world, many citizens are continuing to be confined to their homes. While being in quarantine is imperative for the health and safety of yourself and others, it can make it a bit difficult to stay fit or eat a nutritionally balanced diet. Many gyms around the country are still closed and shopping during a pandemic can present some difficulties. For staying healthy during quarantine, follow these helpful tips!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Much research has been conducted on sleep deprivation, but an overlooked topic is its counterpart, oversleeping (http://www.webmd.com/sleep-disorders/guide/physical-sideeffects-oversleeping) . What many individuals fail to realize is that overindulging in sleep can have various detrimental health effects as well. These side effects are not immediately perceived but given enough exposure can potentially affect a person’s health negatively.
Do you know getting sufficient sleep is the key to a healthy lifestyle? Read on to find why sleep is so essential for your health and how much sleep you should be getting each night.
These slides covers in detail on the things you can do to optimise your microbiome. From diversifying your dietary intake to having exercising routines and checking your habits; taking care of your microbiome will significantly boost your health and well-being. In short: a healthy microbiome gives a healthy you.
Menopausal can be a difficult transition for women, affecting their quality of life, relationships & health objectives. Learn how hormone replacement therapy can aid in this process.
Proper nutrition is essential to your mind & body's well-being & it can reduce the severity of depressive symptoms. Let's learn how what you eat affects your brain & mood.
3 Advice to Protect Your Biological ClockSanityPharma
Your biorhythm cycles work to keep you on a steady routine – the one your cells need. There may not be a cure for the daily grind that wears down your internal rhythms but, there are some things you can do to ease the side effects.
In a study on Sleep and Obesity at Columbia University, patients who slept less than 7 hours, increased their caloric intake by an average of 300 calories
Sleep is the major factor of your well being. Here mentioned some reasons which prevents sleep like stress, work schedule, health issues and some are good habits for better sleep exercise, meditation, comfortable mattress & bed, food, etc.
Tips For Staying Healthy During QuarantineNick Toadvine
With the pandemic still going on throughout the world, many citizens are continuing to be confined to their homes. While being in quarantine is imperative for the health and safety of yourself and others, it can make it a bit difficult to stay fit or eat a nutritionally balanced diet. Many gyms around the country are still closed and shopping during a pandemic can present some difficulties. For staying healthy during quarantine, follow these helpful tips!
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
Much research has been conducted on sleep deprivation, but an overlooked topic is its counterpart, oversleeping (http://www.webmd.com/sleep-disorders/guide/physical-sideeffects-oversleeping) . What many individuals fail to realize is that overindulging in sleep can have various detrimental health effects as well. These side effects are not immediately perceived but given enough exposure can potentially affect a person’s health negatively.
Do you know getting sufficient sleep is the key to a healthy lifestyle? Read on to find why sleep is so essential for your health and how much sleep you should be getting each night.
These slides covers in detail on the things you can do to optimise your microbiome. From diversifying your dietary intake to having exercising routines and checking your habits; taking care of your microbiome will significantly boost your health and well-being. In short: a healthy microbiome gives a healthy you.
Similar to How sleep impacts your microbiome (2) (20)
Menopausal can be a difficult transition for women, affecting their quality of life, relationships & health objectives. Learn how hormone replacement therapy can aid in this process.
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SIBO occurs when there is an abnormal increase in the overall bacterial population in the small intestine. Learn more about H2S SIBO diagnostic assessment & treatment options.
IBS is a common GI disorder impacting roughly 1 in 5 Canadians. It often occurs in association with gut infections, bacterial overgrowths or heightened stress.
Irritable bowel syndrome (IBS) is the most common gastrointestinal disorder worldwide. Low FODMAP diet has been clinically proven to help IBS sufferers.
Consuming cruciferous vegetables even by people with thyroid problems could potentially provide certain health benefits, such as antioxidant and ant inflammatory effects to the gland, without a negative impact to its functioning.
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Honey bees, or apis mellifera, have been helping humans since the dawn of time. They’ve not only provided us with a long standing source of honey and wax, but have played an integral part in helping our agricultural growth and in sustaining our ecosystem.
A thorough look at intermittent fasting and calorie restriction as a benefit ...Dr. Courtney Holmberg, ND
Many health trends come and go, but one dietary trend that has seemed to endure the craze is intermittent fasting.
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Under Pressure : Kenneth Kruk's StrategyKenneth Kruk
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Introduction: Substance use education is crucial due to its prevalence and societal impact.
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Drug Use: Risks vary depending on the drug type, including health and psychological implications.
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Harm Reduction Strategies: Safe use practices, medication-assisted treatment, and naloxone availability aim to reduce harm.
Seeking Help for Addiction: Recognizing signs, available treatments, support systems, and resources are essential for recovery.
Personal Stories: Real stories of recovery emphasize hope and resilience.
Interactive Q&A: Engage the audience and encourage discussion.
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Resources: Provide contact information and links for further support.
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2. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
We all know that getting enough sleep is important. But how
important? Sleep impacts our mental health, emotional health,
and physical health. But with our busy lives and hectic
schedules, it’s often easy to put a good night’s rest on the back
burner.
Sometimes, even when we get into bed at a reasonable hour, we
may not be able to fall asleep or stay asleep. However, recent
research confirms continuous sleep deprivation can have more
far-ranging consequences on health than we may have once
realized, with negative impacts demonstrated on our intestinal
microbiomes, immune system, insulin resistance and weight
management, amongst a myriad of other health issues.
3. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
Sleep and Your Microbiome: A Two-Way Street
It may be tempting to think that a couple of late nights won’t
hurt in the long run, but not getting enough sleep affects your
gut health much sooner than you would expect. A 2016 Swedish
study showed that after just two nights of less than six hours of
sleep, the numbers of certain beneficial gut bacteria strains were
reduced by almost half, while less desirable strains increased in
numbers. To make matters worse, the study participants were
almost 20% less sensitive to insulin1, which will results in
higher blood sugar levels and increased risks for diabetes.
Our second brain — the digestive tract — also has a huge
impact on how much sleep and the quality of sleep we get, too.
Our microbiome plays a role in our moods, hormones,
neurotransmitters, and stress levels — all of which can affect
sleep.
Interestingly, about 60-90% of patients with IBS symptoms
report mood conditions, such as depression, anxiety and
insomnia. Stress hormones, particularly cortisol, adrenaline, and
norepinephrine, are all demonstrated to increase significantly
under states of sleep deprivation. Mice models have now
confirmed that mice exposed to stress have 68% reduction in the
diversity of their microbiome, and 72% increase in GI related
disorders when compared to controls2. What’s even more
interesting is that the use of a specific probiotic, L. rhamnosus
JB-1, increases GABA reception in the hippocampus through
the vagus nerve, reduced stress induced corticosterone and
behaviours3.
4. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
To optimize the health of your microbiome, ensure to:
Eat a whole foods, plant rich diet.
Eat probiotic foods, like yogurt, kefir, sauerkraut and
kombucha (if they’re tolerated, and if you don’t
have SIBO)
Add prebiotic foods, like artichokes, asparagus, and apples,
to your diet (if they’re tolerated, and if you don’t
have SIBO).
Avoid refined sugars, simple carbohydrates, processed
foods.
Get regular exercise – this lowers your cortisol and
improves your sleep quality.
Consider testing your microbiome
Improve Your Sleep Habits to Improve Your Gut Health
Stay away from electronics — especially before
bedtime. While many cellphones and other electronics now
come with a nighttime setting, the stimulation from the
screen time can still disrupt melatonin production. Turn off
your devices about two hours before bedtime to ensure
your brain is relaxed and ready for sleep.
Keep your room dark and cool. Ambient light can disrupt
circadian cycles and melatonin production. Consider
purchasing blackout curtains to reduce exposure to ambient
light from outside, cover the LCD screens of clocks and
electronics, and make sure to turn off the television.
5. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
Turning down the thermostat is also conducive to a good
night’s rest.
Stick to a regular bedtime — even on the weekends. It’s
tempting to stay up on the weekends in order to fully
maximize our downtime. However, our bodies are designed
to stick to a routine and a disruption to that routine will
impact circadian rhythms.
Limit your caffeine intake. Make sure to check your
favourite teas for caffeine and skip the coffee after lunch. If
you need a midday boost, consider taking a B-complex
vitamin or some adrenal supportive herbs for a natural
pick-me-up that won’t impact your ability to fall asleep.
For more information about your digestive health, or to discuss
your sleep concerns, please feel free to contact your local
Toronto Naturopath, Dr. Courtney Holmberg, ND.
Book an appointment online or call 647-351-7282 today!
Sources:
1. Benedict, C., Vogel, H., Jonas, W., Woting, A., Blaut, M.,
Schürmann, A., &Cedernaes, J. (2016). Gut microbiota and
glucometabolic alterations in response to recurrent partial
sleep deprivation in normal-weight young individuals.
Molecular Metabolism, 5(12), 1175-1186.
doi:10.1016/j.molmet.2016.10.003
6. Website- https://www.courtneyholmbergnd.ca/ Phone no- (647) 351-7282
2. Rea K, Dinan TG, Cryan JF. The microbiome: A key
regulator of stress and neuroinflammation. Neurobiol
Stress. 2016 Mar 4;4:23-33. eCollection 2016 Oct.
3. Javier A. Bravo, Paul Forsythe, Marianne V. Chew, Emily
Escaravage, Hélène M. Savignac, Timothy G. Dinan, John
Bienenstock, and John F. Cryan. Ingestion
of Lactobacillus strain regulates emotional behavior and
central GABA receptor expression in a mouse via the vagus
nerve. PNAS September 20, 2011 108 (38) 16050-
16055; https://doi.org/10.1073/pnas.1102999108
Source- https://www.courtneyholmbergnd.ca/blog/how-
sleep-impacts-your-microbiome