What do you think could age you faster? Poor nutrition, lack of exercise, or not enough sleep?
If you picked sleep, you would be right.
Sleep is such an important building block for our health yet in today's modern world it is often considered an inconvenience. How often do hear people get praised for "burning the midnight oil" or consider it a badge of honour to pull an "all-nighter"?
In Tom Rath's book, Eat Move Sleep, he likens the number of hours of sleep deprivation to the number of beers you might drink. Many people wouldn't want their child's teacher to have a few beers before coming to class, but missing a few hours sleep is not even considered, it might even be expected.
If you truly want excellent health, making sleep a priority is essential.
Here are some quick tips to take advantage of sleep as a potent anti-cancer, anti-inflammatory, anti-aging, and cost effective (actually it's totally free!) tool for longevity:
- Best bedtime is 10 pm. Try to get as close to this as possible, even if it's in small 10 -15 min increments
- Best time to wake up is 6 - 8am.
- Set an alarm to go to bed.
- Expose your eyes to bright light as soon as you can
- Have protein for breakfast.
- Make mid-morning your last call for caffeine.
- Shut off all screens 30 -60 minutes before bed.
- Take melatonin if you are a shift-worker.
- Exercise regularly.
- Make early evening your last call for alcohol. The closer to bed you drink, the more likely your will have disturbed sleep.
- Keep your bedroom cool and dark.
- Have a bedtime routine.
- Dim the lights as evening falls.
- Try guided meditation to help you fall asleep.
- Check your blood sugar if you are having trouble staying asleep.
Originally Published: June 18, 2018
Dr. Michelle Durkin, BSC(H), ND, Contributor and Bowen Practitioner at Quinte Naturopathic Centre
+ Read Bio
Dr. Michelle Durkin attended the University of Guelph and obtained a Bachelor of Science with honours in Biomedical Science. With this medical background, she went on to study at the Canadian College of Naturopathic Medicine in Toronto and graduated as a licensed doctor of naturopathic medicine in 2003. Dr. Durkin founded her clinic, the Quinte Naturopathic Centre. As a Naturopathic Doctor she is very committed to providing excellent individualized health care in a warm and professional environment. Michelle is also a professional Bowenwork® practitioner. In addition, Dr. Durkin holds professional memberships with the Ontario Association of Naturopathic Doctors (OAND), the Canadian Association of Naturopathic Doctors (CAND), and the Association of Perinatal Naturopathic Doctors (APND).
Written by Dr. Michelle Durkin, ND
I see so many moms in the clinic who have specific health complaints that they attribute to “since having kids”. Whether it’s fatigue, weight
gain, back pain or insomnia, many patients feel like their body hasn’t been the same since before pregnancy.
The other common pattern that I see is the compounding effect that multiple pregnancies have on the body. This can be especially problematic if the pregnancies are closer together and the body hasn’t been given a chance to return to homeostasis in between.
This is why the fourth trimester, aka postpartum care and recovery, is so important. As a society, we need to start adopting the mindset of “it’s easier to stay out of trouble than to get out of trouble” when it comes to mommy’s health.
Chinese medicine believes the loss of blood and dramatic transformation of a woman’s body during the gestational and birthing process results in a state of deficiency that requires replenishment. If left untreated, it may potentially give rise to a number of long-term health problems. During the fourth trimester, a woman’s condition is very vulnerable and much emphasis is placed on rest, recovery and ensuring the diet is rich and nutritious to help strengthen the qi and blood that are deficient at this time.
So, if you plan on having your first baby, or whether you are planning to have your last, here are some simple recommendations from ancient Chinese medicine to help you have a healthy fourth trimester that will pay dividends for your health in the future:
1. The fourth trimester begins immediately following childbirth, not on your schedule. It starts with a month of postnatal confinement or “sitting the month”. This basically means spending the month mostly in bed with your baby.
2. Cold and drafts are to be avoided. The body must be kept warm. This involves avoiding contact with anything cold, for example, cold environments, cold food, air conditioning, sponge bathing instead of showering, wrapping/ binding the abdomen to keep it warm, keeping your head covered, and wearing socks and clothes at all times.
3. Foods consumed should be nutritious, warm, and assist recovery of qi and blood. This includes things like soups, animal meats especially lamb (very warm), eggs, warm veggies, and whole grains like wild rice and quinoa. Avoid junk food, greasy food, raw food, sweets and salt. Warming herbs like turmeric, ginger, cumin, cloves, cinnamon, coriander and basil are encouraged. An ancient Chinese saying is to “eat a chicken a day.” The idea behind it is to eat the nutritional equivalent of a chicken a day.
4. Activity in general should be minimized if not avoided completely. The body must be well rested with as little energy as possible exerted. This means no visitors (too stimulating for mommy and baby), no work (that means housework too), no television or digital devices, stay in bed, no sex, and no exercise for at least the first month. You should focus only on sleeping, eating and feeding your baby. When feeling stronger, mom can make time for moderate activity such a walking, in order to help restore the circulation of qi and blood. Heavy lifting and physical strain should be avoided for the first four months in order to allow the pelvic tissues to completely heal and renew.
Originally Published: August 11, 2017