Feeling Exhausted? Fight Tired with Nutrition!
Hello, friends!
This week I'd like to help you to sleep better and feel more energetic. I'd guess that 90% of the adults in my practice and 30% of the kids are consistently feeling low in energy. Here are some simple strategies you can adopt to start feeling a bit more sprightly! (Most of the content here comes from nutritional psychiatrist Dr. Uma Naidoo's excellent book This Is Your Brain on Food.)
In what will be a familiar refrain now, research shows that your gut bacteria influence your sleep patterns. As it turns out, your gut bacteria ALSO have a circadian rhythm which should be in sync with your circadian rhythm. When your circadian rhythm gets thrown off due to late nights or jet lag, the composition and rhythm of your gut bacteria also changes.
How do you keep those gut bacteria happy? Generally, aim to sleep and wake around the same time every day (including weekends), eat a Mediterranean style diet, and eat 30 different species of plants (fruits, veg, nuts, seeds, grains, herbs) each week. Want to do more? Add some fermented foods like sauerkraut, kefir, kombucha, or kimchi daily.
Foods To Say No To
You shouldn't be too surprised that these impact your sleep, but the details might be new to you!
-Caffeine. We all know that caffeine is a stimulant and most people recommend no caffeine after 2-3pm because the half-life of caffeine is about 6 hours. However, sleep researchers have learned that the quarter-life of caffeine is around 10-12 hours; a quarter of the caffeine will still be in your system nearly 12 hours later. This can disrupt your sleep architecture - meaning that you may not be getting enough of the deep sleep or REM sleep that you need, even if you feel like everything is fine because you're sleeping through the night. Keep this in mind if you're struggling with sleep and modify or cut back on your caffeine consumption accordingly.
-Alcohol. While many of us have experienced the sedative effects of alcohol, you may not realize that alcohol also interrupts sleep architecture -- in this case, disrupting REM sleep, which can impair mental performance. For some people, drinking alcohol only on some nights of the week can still interrupt sleep during the remaining nights. If you have trouble with sleep consider strongly cutting back on or eliminating alcohol for a period of time to see if that helps.
Foods to Welcome
Please enjoy these foods liberally if you need sleep support!
-Omega-3 fatty acids. Research indicates that omega-3's act in multiple ways to improve sleep -- they contribute to production of melatonin (which the body requires for sleep) and prostaglandins (which promote sleep). Omega-3's seem to improve sleep efficiency and REM sleep. These can be acquired from cold water fatty fish such as salmon and sardines and in supplement format. Please be in touch if you need supplement recommendations.
-Melatonin. You can safely increase the melatonin in your system through food. Good sources include eggs, fish, milk, rice and grains like barley and oats, pistachios, walnuts, sunflower seeds and flaxseeds, grapes, pomegranates, asparagus, tomatoes, broccoli, and cucumber.
-Tryptophan. Not a lot of tryptophan actually crosses the blood/brain barrier, but if you combine tryptophan sources such as turkey or other meats with carbohydrates (such as the classic, mashed potatoes), more of the tryptophan will be absorbed. Tryptophan can also be acquired as a supplement but should only be taken for short periods of time under a doctor's supervision.
-L-Ornithine. This is an essential amino acid that can improve sleep. You can get it from meat, poultry, fish, eggs, soybeans, and quinoa.
-Chamomile. Herbalists have known for ages that chamomile truly is a sleep aid. It turns out that the chemical apigenin, found in chamomile and some other plants, is responsible for the sedative effects. In fact, apigenin binds to the same receptors in the brain as Valium and Xanax! Chamomile tea is great to consume in the evening before bed and you can also explore chamomile tinctures for a stronger application.
-Tart cherry juice. Research shows that tart cherry juice is an effective sleep aid, likely because it increases availability of tryptophan and reduces inflammation.
Of Course... Also Acupuncture and Herbs!
I'd be remiss if I didn't mention that acupuncture and Chinese herbs also work wonders for sleep. If these dietary modifications don't do the trick for you, acupuncture and herbs just might! Reply to this email if you'd like more information or to book a session.
I hope you've found this series on how to use food to address depression, anxiety, ADHD, and fatigue helpful. Next time I'll send more information about tools to support your Circadian rhythm and aid sleep.
With love,
Janet
