Could getting more sleep be the answer to your health?

Sleep
“Sleep is the
best
meditation”

- Dalai Lama XIV

 

Exercise and adequate nutrition have long been regarded as the major players in keeping us well.

Hopefully, by now you realise it’s not that simple. In fact, the Association for Size, Diversity and Health produced an awesome video awhile back talking not only about the lack of effect our body weight has on our health but also pointing out all the other [important] parts of our lives that contribute to good health. That’s things like getting access to clean water, a roof over our head, happy relationships and so on (check it out here to watch).

 

Could getting more sleep be the answer to your health?

Whilst it can’t be the answer to everything, getting on top of any sleep woes will go along way towards getting your health mojo back.

Here are some things we know about sleep:

  • Getting less than 6 hours sleep/night is associated with increased risk of health outcomes like DIabetes, Cardiovascular and Coronary Heart Disease and Stroke
  • It’s early days, but it appears lack of sleep is likely to cause low grade inflammation (with a possible link to cancer) and changes in some of the hormones linked with our eating (like grehlin, leptin, growth hormones and cortisol). Hormonal changes can have knock-on effects of disturbing our appetite, food intake and blood sugar level control
  • Interestingly, >9 hours has the same effect; meaning we probably need to find the sweet spot of enough (but not too much) sleep

 

Top seven tips for getting more sleep

  1. Establish a sleep routine and go to bed at the same time each night
  2. Spend an hour winding down each night before you go to bed
  3. Try not to go to bed on a really full stomach and equally don’t go to bed starving
  4. If it’s been 20 minutes and you can’t sleep, get up and do something else. Then, try to go back to bed again later
  5. Avoid technology (TV, computers and phones) in the bedroom
  6. Get some time in the sun during the day
  7. If the above doesn’t work, start to use a sleep app like this one to evaluate your sleep OR check out the sleep health foundation for more tips and services available.


What if you are getting enough sleep but still feel exhausted?

If you are feeling constantly tired but feel like your sleep is in check, here are some things to check in on:

  • Are you drinking water regularly?
  • Are you eating enough protein foods? Enough carbohydrates?
  • Are you moving your body most days of the week?
  • Are you eating regularly?
  • Have you got some fruit & vegies in your life
  •  Are you getting plenty of downtime from your phone and computer?
  • Are you managing any mental health concerns like stress and depression?

Above all, don’t let any sleep worries get in your way of living a healthful life. Chat to your local medical practitioner for more help if you need it.

 

Share Button

What is the non-diet approach?

what is the non-diet approachIf you have been a reader of our blog, you’ll know we have been writing about this thing called the non-diet approach for, well, quite awhile.

If you’re new to us, let’s get you up to speed.

Q: So what is the non-diet approach?

A: It’s a way of approaching your health without a focus on diets for weight loss.

Why don’t we promote weight loss? Continue reading

Share Button

World Mental Health Day 2017

world mental health day “Mental health…. is not a destination but a process. It’s about how you drive not where you’re going.”

- Noam Shpancer

10th October is World Mental Health Day. A day designed to put the spotlight on a massive health issue. Continue reading

Share Button

Rocket, Parmesan and Tomato Salad

rocket, parmesan and tomato saladSometimes we all need a bit of recipe inspiration. Not necessarily the MasterChef variety, just something simple, easy and quick we can whip up.

So if your food mojo needs a bit of a kick up the pants, you’ll like our recipe of the month. It’s Rocket, Parmesan and Sun-Dried Tomato salad and we adapted it from a good-old fashioned Women’s Weekly recipe. It takes 10 minutes and that’s all. Hooray! Continue reading

Share Button

Let’s talk food privilege

“Privilege is when you think something is not a problem because it’s not a problem personally for you”

bananasFact: In 2014 – 2016, 795 million people or 1 in 9 people were suffering from undernutrition*

Of those 795 million people, 780 million live in developing countries.

I’m fresh home from a trip to the Solomon Islands with some Bond University nutrition students and I’d love to talk food privilege!

Continue reading

Share Button

It’s national diabetes week!

national diabetes week National Diabetes week runs 9-15 July this year.

It’s estimated 300 Aussies develop Diabetes every day so it’s a great campaign to be aware of. Continue reading

Share Button

It’s bowel cancer awareness month – let’s talk healthy bowels

“Good friends talk about their sex life. Best friends talk about poop”

BowelCancerAustralia_BowelCancerAwarenessMonth2016_InstagramBowel Cancer Awareness month runs June 1-30 every year.

The campaign is designed to increase awareness in our community about the condition.

We know 80 Australians die each year from Bowel Cancer but the great news is it’s one of the most treatable cancers.  

Even better is that nutrition can help prevent it.

So let’s talk healthy bowels as you never know , it could save your life! Continue reading

Share Button

What does it mean to be a mindful eater?

what does being a mindful eater meanI feel like it’s time for a blog rant. My last little tirade was on the Paleo diet in 2014 (you can read it here). So I’m well due for another rant, right? This time? On mindful eating. Continue reading

Share Button

9 nutrients in bread all bread lovers should know about

bread“All sorrows are less with bread”

 Every now and then we like to post about the nutrients in every-day foods. We feel it’s important to do this for 2 reasons:

  1. to help nurture your outer wisdom. That is, what’s in food and how it helps our health
  2. highlight that regular old  [untrendy] foods are just as good as the popular fad food of the moment

Today’s food is uh-oh -  the humble loaf of bread. Much loved and much feared by many a soul. Continue reading

Share Button

top 10 mindfulness resources

mindfulness quotemindful newsflash

I’m smack-bang in production mode for an exciting mindful eating project (more news to come soon…top secret – ha ha)

In the meantime, I’d love to share some mindful bites from the project with you.

Today’s topic? mindful meditation. Continue reading

Share Button