Sleep, Stress, Movement, and Connection: The Other Nutrients
Why THESE LIFESTYLE FACTORS ARE ESSENTIAL FOR GOOD HEALTH
SLEEP
Sleep is the new sexy kid on the block, and for good reason. More and more research is coming out how it will impact almost every aspect of health. This is the body’s time to detox, repair, and restore.
The problem is in modern society, so many people aren’t sleeping well and we are sleeping less. This will directly impact weight control, brain function, hormone balance, and immune function. And most importantly, the shorter the sleep, the shorter the life span!
Bottom line – you could have the perfect diet but if you aren’t sleeping, your health will suffer!
WHY YOU NEED GOOD SLEEP
Brain Health
Quality sleep is directly related to the ability to learn new information, memory, problem-solving abilities, and creating neurotransmitters. During sleep, your brain cells actually shrink and allow toxic metabolites to be cleared.
Want to be smarter, sharper, faster? Sleep.
Tissue growth and healing
When we sleep, blood flow is directed to muscles and this increases our tissue repair. Not only that but quality sleep is associated with better muscle coordination but solidifying muscle recall. Sleep is when we produce human growth hormone (HgH), which regulates body composition, tissue repair, and metabolism.
Want to retain your lifting gains, heal injuries, and keep your metabolism revved? Sleep.
Strong Immune System Function
Sleep a lot more when you are sick? That is your body craving sleep knowing it is the time to boost the immune system and fight off infection. If you aren’t sleeping well, you aren’t able to detox, and repair is compromised. During sleep, your body increases some cytokines which help resolve inflammation and fights infections.
Want a rock star immune system that is resilient and ready? Sleep.
Microbiome Management
The gut-brain connection happens through the vagus nerve and our microbiome controls much of this action. An imbalanced flora could contribute to leaky gut and send inflammatory compound to the brain, which influences stress response and keep you awake.
Also reduced sleep can affect the population of bacteria in your gut and possibly lead to an unfavorable microbiome balance.
Want a balanced microbiome because you know how important that is for everything? Sleep.
Hormone Balance
Sleep is essential to hormone regulation and in turn, hormone imbalance can negatively affect sleep. Hormones produced during sleep include human growth hormone, anti-diuretic hormone (so you don’t have to wake up to pee a thousand times at night), prolactin (yes, to secrete breast milk but also play roles in about 300 other processes in the body), and oxytocin (the looooove hormone).
Lack of sleep can also impact cortisol production and make you less resilient to stress. It will also impact the satiety and hunger hormones leptin and ghrelin.
Want balanced hormones to function at your best? Sleep.
Metabolic Function
Poor sleep and sleep deprivation are related to decreased glucose metabolism, decreased insulin sensitivity, and increased hunger levels (thanks to a decrease in leptin, your satiety hormone). In fact, one study found that reducing sleep by only an hour and 20 minutes compared to the control group consumed 549 additional calories per day. Not only that but decreased sleep increased the desire for high-calorie foods.
Reduced sleep is associated with obesity, hypertension, and cardiovascular disease.
Want to stay at a healthy weight, have good energy throughout the day, and not crave crap foods? Sleep.
Better Mood
You know this already because when you don’t sleep well, you feel grumpy and irritable the next day. It has been shown in studies that sleeping less can lead to emotional dysregulation, sadness, anger, and mental exhaustion. In turn, depression and anxiety can affect sleep quality.
Want to feel happy? sleep.
Want better sleep?
REASONS YOU AREN'T SLEEPING WELL
Imbalanced microbiome
Hormone imbalance
Excessive stress
Low blood sugar
Poor sleep habits
Chronic pain
Dysregulated cortisol patterns
Alcohol, caffeine, or nicotine consumption
Poor sleeping environment – noise, lights, temperature
Some prescription medications
Chronic infections
WHAT HAPPENS WHEN YOU DON'T SLEEP WELL
Fatigue
Increased weight gain & increased desire for unhealthy foods
Digestive issues
Reduced healing
Increased inflammation
Decreased detoxification
HOW TO SLEEP BETTER
Practice deep breathing before sleeping.
Put your legs up the wall – this will put you in a parasympathetic state (where your body is relaxed)
Get off the screens at least an hour before bed
Practice mindfulness – mindful eating, gratitude practices, and meditation can actually help sleep quality.
Get sun first thing in the morning. This will regulate the cortisol-melatonin cycle
Exercise during the day, especially weight training.
This will help you fall asleep faster, have deeper sleep, and wake up less throughout the night.
Try some sleep-promoting neutraceuticals like GABA, L-theanine, magnesium, passionflower, CBD, or Ashwagandha.
STRESS
Ok, you’ve heard it a thousand times but chronic stress is seriously one of THE major culprits to chronic dis-ease. But here is the point I really want you to know- we can never get rid of stress. It is becoming more resilient to stress which is the key to mitigating the negative effects.
There are physical stressors, mental stressors, and emotional stressors.
PHYSICAL STRESSORS
Sleep deficiency
Chronic infection
Food allergies
Hypersensitivities
Environmental toxins
Maldigestion
Malabsorption
Dehydration
Nutrient deficiency
Blood sugar dysregulation
General inflammation
Injuries
MENTAL STRESSORS
Information overload
Perfectionist tendencies
Too much on your to-do list
Not resting and taking a break
Demands trying to balance work, family, and self-care
Excessive need to control environment & others
EMOTIONAL STRESSORS
Resentment
Fear
Worry
Guilt
Shame
Anger
Anxiety
THE EFFECTS OF CHRONIC STRESS ON HEALTH
Digestive issues
Increased gut permeability
Hormone dysregulation
Heart and blood vessel problems
Skin issues like acne,
Auto-immunity
Impaired brain function
Weight gain & metabolic disorders
Adrenal issues
Lowered immunity
HOW TO INCREASE STRESS RESILIANCE
Meditation – it’s popular because it works
Mindfulness training
Getting good sleep
Mindset work like reframing negative thoughts
Releasing trying to control everything
Try tapping (Emotional Freedom technique)
Trusting in a higher power
Practice grounding – connect to the earth
Snuggle a pet
Having supportive relationships
Deep breathing
Laughing
Adaptogens like ashwagandha, tulsi, and maca
MOVEMENT
Your body was meant to move. Look at nature – when things get stagnant, dis-ease happens. Movement doesn’t have to mean exercise – it just means literally moving your body.
You’ve probably heard that sitting is the new smoking. We aren’t meant to sit in office chairs inside all day long.
WHY MOVEMENT IS SO IMPORTANT
Circulation
Digestion
Mental clarity
Detoxification
Metabolism
Immunity
Neurotransmitter production
Inflammation reduction
Better sleep
WAYS TO MOVE
Yoga
Dance
Walking
Tai chi
Stretching
Take the stairs
Do some chores around the house
garden
Play games
Do a 5-minute workout
Go for a hike
Outdoor activities like rock climbing, skiing, and swimming
Take a bike ride
CONNECTION
We are tribal beings. We need human connection, love, and support. Strong relationships can actually help you live longer, can directly uplift your mood, and reduce chronic stress. We are wired to love, to thrive in community, and to relate emotionally to others.
The best way to stay connected? Show up, be kind, have an interest in others, share your emotions, and see the best in others.
