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Chlorella, nature's healing miracle for us all

24/11/2017

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Image courtesy of https://naturalorganicshop.co.uk

I have often wondered about why we are here? And by here, I mean why humans have been given Earth as their place in this vast universe to live, breathe, survive and thrive! There is much debate about this and has been going on since the beginning of time. I’m certain we will find the answers one day, until then it’s everyone's theories and opinions that will continue to make headlines. Why do I bring this up? Well what I do believe is that humans were not put on Earth by accident. If you look at what is available on this planet, the resources, earth, fire, air, water, plants, sea life, etc, it is no surprise this planet was made for us.

Whilst researching into ancient civilisations, how they survived and thrived, there is one food that has been there since literally the beginning of time! Yes, i’m referring to Chlorella. Chlorella is a natural plant including more than 20 species, and each species is different in its production method. Well-known common species of Chlorella include C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa, and C. regularis. These species are used for food [1].

Chlorella has existed since the birth of the Earth and has been reproducing itself for three billion years. However, since the plant is as tiny as 3 to 8 μm in size, it was not until the microscope was invented after the 19th century that Chlorella was first discovered. It was discovered by the Dutch microbiologist, Dr. Beijerinck, in 1890, and named Chlorella. During World War I, Chlorella was cultivated in large amounts in Germany to use as a protein source. In the 1920s, Japan succeeded in cultivating a pure culture of Chlorella, and after World War II, the United States, Germany, and Japan conducted cooperative studies. The medicinal effects of Chlorella were already confirmed after World War II, and the presence of a growth promoting factor that accelerates animal growth through the ingestion of Chlorella was revealed. NASA studied Chlorella as space food because it supplies nutrients even in small amounts [1].

So what makes Chlorella so good for us humans? This superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorus, biotin, magnesium and the B-complex vitamins. Studies have shown that Chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies [2].

Chlorella’s rich green colour comes from a high concentration of chlorophyll. We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the 5-7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. And frankly, most green leafy vegetables pale in comparison to the health benefits that Chlorella can provide.

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form [2].

As you’re about to see, Chlorella is one of the most nutrient-dense superfoods in the world.
A 1-ounce (3 tbsp) serving of Chlorella contains:

  • Protein—16g
  • Vitamin A—287% RDA
  • Vitamin B2—71% RDA
  • Vitamin B3—33% RDA
  • Iron—202% RDA
  • Magnesium—22% RDA
  • Zinc—133% RDA

In addition, Chlorella contains a good amount of vitamin B1, vitamin B6 and phosphorus.
When you look at its nutrient density score, it’s easy to see why chlorella is ranked one of the top 10 health foods in the world. In fact, it is way more nutrient dense per gram than other greens, including kale, spinach and broccoli [2]!

Now that we know the main nutrient profile of Chlorella, let us see what it is beneficial for in detail:

  • Detoxification: Chlorella is a source of Chlorophyll, Protein, Iron, Magnesium, and amino acids, but it is primarily known as a detoxifying supplement. Its tiny size and unique properties make it able to bind to heavy metals and unwanted chemicals in the body. It is often used by those undergoing chemotherapy or radiation to help reduce the body’s chemical load, and it is said to support the body’s liver and detoxification pathways without stripping beneficial minerals from the body. The most studied use for Chlorella in detoxification is in taking small amounts over time to help avoid heavy metal buildup in the body. This study showed that it may have a protective effect for mice exposed to lead and other heavy metals [3,4].
  • Weight loss: Chlorella benefits you by helping to regulate hormones, helping with metabolism, improving circulation, and promoting higher levels of energy. It also helps to reduce weight and body fat, and removes stored toxins. As our bodies lose weight, toxins are released, and can be reabsorbed. It is important to flush these toxins out of our system as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption [2].
  • Look younger: The reason chlorella is so effective at giving you younger looking skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body which eliminates free-radicals and protects your cells. By just taking 1 teaspoon or a couple capsules daily of a Chlorella supplement, you can see results in as little as 2 weeks [2].
  • Fights cancer: First, when taken preemptively, it strengthens the immune system, so our bodies respond properly. Second, because it removes heavy metals and toxins from our body, we are less likely to get environmentally based cancers. Third, studies have shown that individuals once diagnosed with cancer, chlorella enhances the action of T cells helping to fight new abnormal cells. And, as mentioned above, if cancer is diagnosed, and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments [2].
  • Rich in antioxidants: Chlorella contains several antioxidants, including vitamins C and E, lutein, and beta-carotene. Antioxidants keep you healthy and help to prevent disease. A small study showed Chlorella improved skin health and decreased fatigue in breast cancer patients [5]. Chlorella has also been shown to have antioxidant properties that can help reduce the growth of cancer cells in rats. It may also help kill cancer cells that already exist. More research is needed to determine the extent of Chlorella’s anti-cancer properties [6].
  • Manage blood sugar and cholesterol: Chlorella has been shown to have a positive effect on blood sugar and cholesterol levels. This may make chlorella especially beneficial for people who have diabetes or are obese. A 2013 study researched the effects of chlorella extract on obese mice and rats on a high-fat diet. Chlorella consumption was found to prevent the growth of fat cells and improve glucose tolerance and insulin sensitivity. Blood fat levels were also reduced [5,7].
  • Better looking skin: Chlorella possesses certain extracts that improve the production of the skin’s collagen. This is the protein primarily responsible for the skin’s elasticity. Several clinical tests show that just a 1-percent concentration of chlorella increases the skin’s firmness and tone after just 48 hours of use [10].

So what makes Chlorella so so good? Chlorella is labeled as a superfood, because it can provide essential nutrients that you may not get from your diet alone, these include [5]:

  • amino acids
  • protein
  • chlorophyll
  • vitamins
  • minerals
  • beta-carotene
  • dietary fiber
  • antioxidants
  • bioactive substances
  • enzymes
  • fiber
  • lipids
  • carbohydrates

That is a very impressive and i’d wager you would struggle to find many foods that have that many nutrients in it! It’s no surprise that it has been used for many civilizations since the beginning of time.

Taking Chlorella is simple. It comes in powder form and in small tablets. When buying tablets, ensure they are not freeze dried. Ensure the Chlorella is ‘spray dried’. Spray drying cracks the cell wall allowing access to the nutrients. Without this process most the the nutrients would be inaccessible to us. Freeze drying destroys the beneficial enzymes.

Regarding dosing of Chlorella, 3 grams per day is a good maintenance dosage of Chlorella for a person to take. With this amount, you will not notice significant changes, however, your body will get many of the nutrients it must have to function properly such amino acids (protein), vital minerals, vitamins, carbohydrates and enzymes [8].

However, a person taking 5-7 grams per day is quite common and at this level you will notice significant changes in digestion, energy and overall health. One teaspoon of powder is equal to 5,000 mg. If you are taking tablets or capsules you would have to divide the mg of that pill into 5,000 mg to find out your dose. For example if you had 500 mg tablets you would divide 5,000 by 500 and determine you would need ten tablets for 5,000 mg of chlorella [8].

Chlorella can be taken at any time of the day. It can be taken all at once but preferably it should be taken in small doses throughout the day. Morning is also a good time to take chlorella, but never just before or after drinking coffee or soft drinks since caffeine is extremely detrimental to the digestive process. Chlorella causes the bacteria in our stomachs, the Lactobacilli, to multiply at 4 times the rate of normal. This is why it is best to take with meals as chlorella helps provide very good digestion and more importantly, better assimilation of nutrients [8].

Chlorella provides a wide array of vitamins, minerals and amino acids, as well as being the highest-known source of chlorophyll. While these are all beneficial, the greatest value of chlorella lies in a fascinating ingredient called Chlorella Growth Factor (CGF). CGF is a nucleotide-peptide complex derived from a hot water extract of chlorella. It is made mostly of nucleic acid derivatives. Researchers have discovered that CGF is produced during the intense photosynthesis that enables chlorella to grow so fast. Each cell multiplies into four new cells about every 20 hours, and CGF promotes this rapid rate of reproduction. Experiments with microorganisms, animals and children have shown that CGF promotes faster than normal growth without adverse side effects, and in adults, it appears to enhance RNA/DNA functions responsible for production of proteins, enzymes and energy at the cellular level, stimulating tissue repair and protecting cells against some toxic substances [9].

Because of the fiber content in Chlorella's cell wall and other nutritional factors, when some people begin to take chlorella for the first time they may go through cleansing reactions, sometimes referred to as a "healing crisis". This cleansing reaction comes in the form of intestinal activity such as gas, cramping, constipation or diarrhea. This same type of cleansing reaction frequently occurs when people switch from a low-fiber, "junk-food" diet to a high fiber, natural food diet. For this reason, some individuals may wish to start out with less than the suggested amount and gradually increase up to the recommended dose in 1-2 weeks. Very sensitive individuals may want to start with as little as 1/16 of a teaspoon per day (300 mg).
If you have not been eating many fresh raw vegetables in your diet, it is probably a good idea to start out with one 1/16 of a teaspoon with each meal and increase by 1/16 of a teaspoon every 2-3 days [8].

As long as you are not showing an allergic reaction (such as hives) or throwing up, you can safely continue the chlorella. In a couple of weeks to months, the reaction should decrease. And as it decreases, you can increase the dose [8].

My personal experience of taking Chlorella is the following:

  • Started taking Chlorella during the summer of 2014 after learning about its benefits during a superfoods and detoxification lecture whilst studying for my Nutrition Therapy Diploma.
  • Starting dose for me was 15 tablets 30 minutes before each meal (so 45 tablets daily).
  • Had major detoxification side effects! These included flu like symptoms, stomach cramps, bloating, headaches and constipation.
  • After consulting a qualified Nutritionist, was found that my initial dose was too low for me. Chlorella was releasing the toxins out of my cell walls, but there was not enough Chlorella in my system to soak up these toxins. Due to this toxins were freely swimming around my body causing the unwanted symptoms :(
  • Dose was increased to 30 tablets 3 times daily. Within 1-2 days the side effects decreased significantly and a few days later I started feeling well again.
  • 7 days later mood improved, more energy, clearer skin, better sleep and increased craving for more water intake.
  • Did this protocol for 9 months!
  • Since then i’ve been taking Chlorella twice daily with a dose of 25 tablets 30 minutes before breakfast and dinner.
  • One thing to note: Chlorella makes your stools turn green, that’s a good thing! It means that the Chlorella in your gut is binding to toxins and you are safely excreting these out as nature intended. So if you take Chlorella and see green stools, don’t freak out, this is normal and proves it is working!

I hope this has been an informative blog on the benefits of Chlorella. As with most superfoods and supplements, please take advice from a Nutritionist or Functional Medicine Doctor on what the correct dose for you should be and if you should take the supplement in question to begin with. A number of things such as lifestyle, diet, water intake, medical conditions and current medication intake play a role in safe supplementation and the length of supplementation.

If you feel you could benefit from taking Chlorella or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References

  1. Species of Chlorella - http://www.yaeyamachlorella.com/En/home/chlorella/basics/basics2.htm
  2. 7 Proven Chlorella Benefits - https://draxe.com/7-proven-chlorella-benefits-side-effects/
  3. Chlorella Benefits & Uses (and When It Can Be Dangerous) - https://wellnessmama.com/2719/chlorella-uses-benefits/
  4. Protective effects of Chlorella vulgaris in lead-exposed mice infected with Listeria monocytogenes - https://www.ncbi.nlm.nih.gov/pubmed/12781705
  5. 10 Reasons to Add Chlorella to Your Diet - https://www.healthline.com/health/food-nutrition/chlorella#overview1
  6. Chlorella vulgaris triggers apoptosis in hepatocarcinogenesis-induced rats - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2613958/
  7. Beneficial effects of Chlorella on glucose and lipid metabolism in obese rodents on a high-fat diet - https://www.ncbi.nlm.nih.gov/pubmed/24331771
  8. How Much Chlorella Should You Take Per Day For Mercury Detoxification? - http://www.healingdaily.com/oral-chelation/chlorella-dosage.htm
  9. Chlorella Growth Factor (CGF) - http://www.naturalways.com/chlorella-growth-factor.htm​
  10. Top Chlorella Benefits for Hair and Skin - https://behealthy.today/chlorella-benefits-hair-skin/


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Are you depressed or is it the weather (SAD)?

11/11/2017

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Image courtesy of http://yaletownnaturopathic.com/

With the clocks going back an hour in the Western part of the world, the days are getting shorter and the nights longer. The weather is getting cooler and winter is just round the corner. With all of this the general mood for most of us changes. Feeling down, having a lack of drive, a lack of energy and a general low mood are common symptoms for most. It's a rather dramatic shift from the summer where the mood is one of general happiness, fun and energy is abundant. These are classic signs that you maybe suffering from seasonal affective disorder (SAD).
Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as "winter depression" because the symptoms are more apparent and tend to be more severe during the winter. The symptoms often begin in the autumn as the days start getting shorter. They're typically most severe during December, January and February. SAD often improves and disappears in the spring and summer, although it may return each autumn and winter in a repetitive pattern [1].

Symptoms of SAD can include [1]:
  • a persistent low mood
  • a loss of pleasure or interest in normal everyday activities
  • irritability
  • feelings of despair, guilt and worthlessness
  • feeling lethargic (lacking in energy) and sleepy during the day
  • sleeping for longer than normal and finding it hard to get up in the morning
  • craving carbohydrates and gaining weight

For some people, these symptoms can be severe and have a significant impact on their day-to-day activities.

The specific cause of seasonal affective disorder remains unknown. Some factors that may come into play include [2]:
  • Your biological clock (circadian rhythm): The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression.
  • Serotonin levels: A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
  • Melatonin levels: The change in season can disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood.

It's clear that the change in light patterns plays an important role in SAD. With less daylight and for those who work in offices, hospitals, labs and generally where the light is artificial all day and no light when work is finished, the effects of SAD can be more present. Let us discuss the science behind this to understand why it can affect us.

Vitamin D is essential for humans for survival. It is made when sunlight hits the skin. I won’t go into the science behind this, just take my word for it (and read my Vitamin D blog). With a lack of sunlight, vitamin D synthesis is limited. Numerous studies have suggested the condition may be triggered by lack of sunlight. SAD is more common among people who live at high latitudes or areas with lots of cloud [3].

One hypothesis behind SAD is that reduced sunlight exposure interferes with the body's biological clock that regulates mood, sleep and hormones. Another theory is that lack of sunlight causes an imbalance of neurotransmitters - such as dopamine and serotonin - which regulate mood [3].

A research team led by Alan Stewart of the College of Education at the University of Georgia - published their findings in the journal Medical Hypotheses:

"We hypothesize that rather than functioning primarily as a proximal or direct sub-mechanism in the etiology of SAD, vitamin D likely functions in a more foundational and regulative role in potentiating the sub-mechanisms associated with the depressive and seasonality factors," say the researchers.

Firstly, the researchers note that vitamin D levels in the body fluctuate with the changing seasons in response to available sunlight. "For example," says Stewart, "studies show there is a lag of about 8 weeks between the peak in intensity of ultraviolet (UV) radiation and the onset of SAD, and this correlates with the time it takes for UV radiation to be processed by the body into vitamin D."

Co-author Michael Kimlin, of the Queensland University of Technology in Australia, says that vitamin D also plays a part in the synthesis of both dopamine and serotonin, noting that past research has associated low levels of these neurotransmitters with depression.

"Therefore," he adds, "it is logical that there may be a relationship between low levels of vitamin D and depressive symptoms. Studies have also found depressed patients commonly had lower levels of vitamin D."

The researchers also believe there is a link between skin pigmentation and vitamin D levels, which may affect an individual's risk for SAD. They explain that studies have shown that people with darker skin pigmentation are at greater risk of vitamin D deficiency, and if such individuals relocate to high-latitude regions, they may have a higher chance of developing SAD [3].

So why are serotonin and dopamine so important for us?

Serotonin is one of the most important neurotransmitters (chemicals used by brain cells to communicate with each other). Serotonin exhibits a wide range of functions in both the brain and the body, especially of the central nervous system and the gastrointestinal tract .
The first known function of serotonin was controlling blood vessel constriction. But it is much better known as the “happy molecule” for the important role it plays in positive mood. Most brain cells are affected directly or indirectly by serotonin where it regulates mood, social behaviour, libido, sleep, memory, and learning. The advent of prescription antidepressants like Prozac and Zoloft turned serotonin into a household word [4].

These drugs are selective serotonin re-uptake inhibitors (SSRIs) which are believed to work by increasing serotonin levels. While serotonin is almost always associated with brain function, mood, and mental well-being, surprisingly 95% of our serotonin is manufactured in the intestines, not the brain [4].

In fact, this “second brain” in our gut contains 100 million neurons, more than in either the spinal cord or the peripheral nervous system. Researchers are still unclear as to why there is so much serotonin activity in the intestines. It seems that serotonin facilitates communication between the gut and the brain, but serotonin used by the brain must be produced there since serotonin created in the gut is unable to pass through the brain’s protective filter. Because so much serotonin resides outside of the brain, some experts consider serotonin a hormone as well as a neurotransmitter [4].

Dopamine is a neurotransmitter released by the brain that plays a number of roles in humans and other animals. Some of its notable functions are in [5]:
  • movement
  • memory
  • pleasurable reward
  • behavior and cognition
  • attention
  • inhibition of prolactin production
  • sleep
  • mood
  • learning

Dopamine is the chemical that mediates pleasure in the brain. It is released during pleasurable situations and stimulates one to seek out the pleasurable activity or occupation. This means food, sex, and several drugs of abuse are also stimulants of dopamine release in the brain, particularly in areas such as the nucleus accumbens and prefrontal cortex [5].

Deficient levels of dopamine activity in the brain can cause depression. this dopamine deficient depression (DDD) is characterised by a low energy, demotivated state, as opposed to the intensely painful character of serotonin deficient depression (SDD). A severely dopamine deficient depressed person may wish they were dead, but wouldn’t have the motivation or energy to do anything about it. The tortured, antsy serotonin deficient depressed person is a much higher risk of suicide. Suddenly increasing energy and motivation in a person with DDD by boosting dopamine can temporarily increase suicide risk. This is also a known and common side effect with antidepressant drugs [6].

Dopamine gives the brain energy, motivation, a switched on feeling and excitement about new ideas. A surge in dopamine can give a high and pleasurable feeling. The increased energy and talkativeness a coffee can cause is mainly due to the effect of increased dopamine levels. If you’ve ever felt sluggish first thing in the morning or afternoon for example and found a coffee gave you mental energy, sharpness and renewed enthusiasm that was a dopamine boost. (1-2 coffees a day gives you multiple health benefits by the way).

Dopamine is the primary neurotransmitter involved in the feeling of pleasure, feeling high and euphoric. Dopamine is involved in the pursuit of pleasure. It is often said that anything you do that feels really good has just given your dopamine levels a boost.

To little dopamine can also cause: depression coupled with significant fatigue, real apathy, maybe slowed thinking, drowsiness, the inability to feel enthusiastic about anything, no motivation and excessive sleep. It can also be involved in ADD/ADHD [6].

Both dopamine and serotonin elevate one's psychological mood producing an antidepressant effect. Serotonin primarily influences feelings of happiness, optimism, contentedness, seeing the cup half-full so to speak.  Dopamine on the other hand influences feelings of, excitement, pleasure, euphoria, which can be addictive, dopamine gives one the feeling of reward that creates motivation and drive [6].

In a single word serotonin gives us happiness, dopamine gives us pleasure.

It is very clear to see that a lack of vitamin D can do so much to our bodies physically, mentally and emotionally. A lack of vitamin D will affect our serotonin and dopamine levels. Due to this it is clear that we feel more low during the winter months.

Now that we know what can causes seasonal affective disorder, what can be done to tackle this disorder? Below is a few quick and easy wins that can be done [7]:
  • try to get as much natural sunlight as possible, even a brief lunchtime walk can be beneficial
  • make your work and home environments as light and airy as possible
  • sit near windows when you're indoors
  • take plenty of regular exercise, particularly outdoors and in daylight
  • if possible, avoid stressful situations and take steps to manage stress

Investing in a vitamin D lamp could also be wise. Whilst these is no scientific proof, or rather studies to prove this works, there’s no evidence to say that it doesn’t work! So it could be worth purchasing one and keeping it on when working in low light conditions. Note when you have this lamp on, try and keep your head and arms (at a minimum) naked to absorb the light.

During the winter months, take a vitamin D supplement. Vitamin D content in foods is limited, therefore taking a vitamin D supplement during the winter months is vital for your health and wellbeing. In addition to vitamin D helping your hormones, it is vital for your immune system, which is helpful during the winter months where colds and flus are abundant.

You have read above about serotonin and how it is the ‘second brain’. There is so much serotonin activity in our intestines, it is vital we feed our body the right foods that will help our intestines keep a healthy level of serotonin creation for the brain. Here are some foods that will help with that [8]:
  • Grains: Foods rich in vitamin B such as brown rice, wheat germ, whole grain cereals, yeast extracts and brewers' yeast, help with serotonin production, according to Scottish general practitioner and author, Dr. Dan Rutherford of NetDoctor. Eating granola, oatmeal, whole grain cereal or a whole grain muffin for breakfast will start your day with nutrients that help boost serotonin.
  • Fish, Poultry and Meat: Salmon, fresh tuna, snapper, sardines, herring, mackerel and halibut are high in tryptophan and excellent sources of serotonin, according to the World’s Healthiest Foods nonprofit website. Poultry, such as chicken and turkey are excellent sources of the tryptophan necessary for serotonin to stay at an optimal level in the body and brain. Meat, including beef, lamb and liver can provide amino acids and other nutrients that facilitate the creation of serotonin.
  • Nuts and seeds: Walnuts are especially beneficial for serotonin production. Flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, peanuts, almonds and cashews can increase serotonin in the body.
  • Oils: Essential fatty acids increase serotonin production. These nutrients include the omega-3 fatty acids found in fish, walnut and flax oil. Omega-6 fatty acids are found in canola, grapeseed, safflower, sunflower and wheat germ oils. Gamma-linoleic acid is found in spirulina or blue-green algae and black currant, evening primrose and borage oils.
  • Eggs: Eggs are protein rich and contain amino acids and essential fatty acids necessary to produce serotonin. Egg whites are ranked very high on the serotonin food list.
  • Fruits: Bananas, kiwi, pineapple, plantains, plums, grapefruit, mango, honeydew and cantaloupe have a high serum concentration, which makes them very useful in serotonin production. Tomatoes and avocado are also rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain.
  • Vegetables: Corn, broccoli, cauliflower and green leafy vegetables such as spinach are serotonin-rich, as are baked potatoes with skin, mustard greens and mushrooms.
  • Sea Vegetables: Sea vegetables include kelp, seaweed and spirulina -- a blue-green algae -- contain tryptophan, an essential amino acid that is necessary for creating serotonin in the brain.
  • Legumes and Beans: Lentils, mung beans, chickpeas, peas, cooked beans – kidney, black, lima, navy and pinto -- are good sources of serotonin, as are foods such as hummus and lentil soup, which are made with these products.

Lastly, if by changing your lifestyle and diet you still feel that you are suffering from SAD, it could be that you need professional help from a psychiatrist or other therapies such as cognitive behavioural therapy (CBT).

CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle. CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. You're shown how to change these negative patterns to improve the way you feel. Unlike some other talking treatments, CBT deals with your current problems, rather than focusing on issues from your past. It looks for practical ways to improve your state of mind on a daily basis [9].

The important thing is to seek help and do something if you feel you have symptoms of SAD or a generally feeling low and underwhelmed all year round, regardless of the seasons.
​

If you feel you require support with a change of mood and lifestyle in the winter or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com


References
  1. Seasonal affective disorder (SAD) - https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/
  2. Seasonal affective disorder (SAD) - https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
  3. Researchers link vitamin D deficiency to seasonal affective disorder - https://www.medicalnewstoday.com/articles/286496.php
  4. Serotonin Deficiency: Signs, Symptoms, Solutions - https://bebrainfit.com/serotonin-deficiency/
  5. Dopamine Functions - https://www.news-medical.net/health/Dopamine-Functions.aspx
  6. Dopamine Deficient Depression (DDD) - http://www.balancingbrainchemistry.co.uk/peter-smith/38/Dopamine-Deficient-Depression.html
  7. Seasonal affective disorder (SAD) Treatment - https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/treatment/
  8. List of Foods With Serotonin - https://www.livestrong.com/article/288554-list-of-foods-with-serotonin/
  9. Cognitive behavioural therapy (CBT) - https://www.nhs.uk/conditions/cognitive-behavioural-therapy-cbt/


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Sleep for a longer life

4/11/2017

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Over the years there has been much debate on sleep and how important it is for us all. Why is it that some people can have 4 hours sleep and function normally, whereas I myself need a good 8 hours to function at my best. The answer is simple, we are all unique and our bodies need different amounts of everything. What works for one person, won’t work for everyone else. So next time someone is bragging that they can get by on 4 hours sleep, don’t feel like they are superior to you. You may have other things your body is superior at, such as better skin, more focus, more muscles or a faster metabolism to name a few things.

Why is sleep so important for us? Well, let us discuss what sleep is, what it does for us and why we need it.

Sleep (or at least a physiological period of quiescence) is a highly conserved behavior that occurs in animals ranging from fruit flies to humans. This prevalence notwithstanding, why we sleep is not well understood. Since animals are particularly vulnerable while sleeping, there must be advantages that outweigh this considerable disadvantage. Shakespeare characterized sleep as “nature's soft nurse,” noting the restorative nature of sleep. From a perspective of energy conservation, one function of sleep is to replenish brain glycogen levels, which fall during the waking hours. In keeping with this idea, humans and many other animals sleep at night. Since it is generally colder at night, more energy would have to be expended to keep warm, were we nocturnally active. Furthermore, body temperature has a 24-hour cycle, reaching a minimum at night and thus reducing heat loss. As might be expected, human metabolism measured by oxygen consumption decreases during sleep [1].

Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information. Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative. Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested [2].

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes. Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility. Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances [2].
Before I go through the specific advantages of sleep, I want to outline how the sleep cycle works, as it's important to know this.

While you sleep, you go through cycles of sleep states. The first state in a sleep cycle is light sleep (NREM), followed by deep sleep and a dream state referred to as REM-sleep. NREM stands for Non Rapid Eye Movement and REM stands for Rapid Eye Movement. A full sleep cycle lasts about 90 minutes and is normally repeated several times each night. Let's go through these cycles in detail [3]:

Stage 1 NREM: This stage occurs after you have decided to sleep and your eyes are closed. During this stage—which typically lasts between 1 and 10 minutes—you are lightly asleep, and you can quickly return to being fully awake.

Defining features:
  • Although you are asleep, you may wake up feeling like you didn’t sleep at all.
  • Your body’s muscles are not inhibited yet: your eyes roll a little bit and you may slightly open your eyelids.
  • Your breathing slows down and your heartbeat becomes regular.
  • Your blood pressure and brain temperature decrease.
  • The hypnic jerk we sometimes experience when falling asleep, accompanied or not by the sensation of falling down, happens during this stage. Some say it is a vestigial reflex humans developed during the evolutionary process to prevent them from falling off the trees they slept in.

Stage 2 NREM: When NREM Stage 2 sleep kicks in, things get serious!
Defining features:
  • Stage 2 sleep, which usually lasts about 20 minutes, is characterized by a slowing heart rate and a decrease in body temperature. Your body reduces its activity to prepare you to go into a deep sleep.
  • It becomes harder to wake you up.
  • Your brain starts to emit larger waves.
  • Your blood pressure also decreases, and other metabolic functions slow down too.
  • The 2 first stages of NREM Sleep together are often referred to as light sleep.

Stage 3 NREM: This sleep stage refers to the combined stages of what was previously separated into Stage 3 & 4 sleep.
Defining features
  • This stage typically starts 35-45 minutes after falling asleep.
  • As electroencephalograms show, our brain waves slow down and become larger.
  • At this point, you sleep through most potential sleep disturbances (noises and movements) without showing any reaction.
  • If you actually wake up during NREM Stage sleep, there’s a high probability you are going to feel disoriented for the first few minutes.

Stage 4 REM:
This is the final stage of a standard sleep cycle. The first Rapid Eye Movement sleep stage lasts around 10 minutes and usually happens after having been asleep at least 90 minutes.

Defining features:
  • As its name indicates, your eyes move rapidly in all directions during Rapid Eye Movement sleep.
  • It is during this stage of sleep (the deepest) that powerful dreams usually happen. Same goes for sleepwalking and bedwetting episodes.
  • This stage is also characterized by an increase of the heart and respiration rates, and their rhythms may become irregular.
  • REM stages typically get longer and longer as the night goes by, and the last REM stage can last an hour.

REM sleep is also known as “paradoxical sleep.” This is because the brain waves emitted during this stage seem contradictory to sleep: Although you are sleeping, your brain waves look at lot like what can be recorded when you are fully awake. Another aspect of this paradox is the fact that even though your brain shows heightened activity, most of your muscles are paralyzed.

Now that we have seen what sleep actually is and the processes your body goes through on an average sleep cycle, let us see the many benefits of a good night's sleep [4]:
  1. Improved memory: Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it’s a process called consolidation). "If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice," says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. "But something happens while you sleep that makes you learn it better."
  2. Live longer: Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.) Sleep also affects quality of life. "Many things that we take for granted are affected by sleep," says Raymonde Jean, MD, director of sleep medicine and associate director of critical care at St. Luke’s-Roosevelt Hospital Center in New York City. "If you sleep better, you can certainly live better. It’s pretty clear."
  3. Curb inflammation: Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more. A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders.
  4. Spur creativity: Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper. In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well. Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.
  5. Winning: If you’re an athlete, there may be one simple way to improve your performance: sleep. A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina. The results of this study reflect previous findings seen in tennis players and swimmers.
  6. Sharper attention: A lack of sleep can result in ADHD-like symptoms in kids, Dr. Rapoport says. "Kids don’t react the same way to sleep deprivation as adults do," he adds. "Whereas adults get sleepy, kids tend to get hyperactive. ”A 2009 study in the journal Pediatrics found that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive. "We diagnose and measure sleep by measuring electrical changes in the brain," Dr. Rapoport says. "So not surprisingly how we sleep affects the brain."
  7. Weight management: If you are thinking about going on a diet, you might want to plan an earlier bedtime too. Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.) Dieters in the study also felt more hungry when they got less sleep. "Sleep and metabolism are controlled by the same sectors of the brain," Dr. Rapoport says. "When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite."
  8. Avoid accidents: The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance—even more than alcohol! "Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous," Dr. Rapoport says. "Sleeplessness affects reaction time and decision making." Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

It is clear that sleep is very important for us all. I for one love sleeping! With the weather getting cooler and the nights getting longer, there is nothing better than getting into a comfortable bed and getting some shut eye. Especially for those of us who exercise during the week (which should be all of us :-)), sleep is important for muscle recovery and growth.

A lack of sleep is more damaging to one's health then is accepted or acknowledged. Sleep seems to be missed off most diagnostics and is something which is commonly accepted as ok if one does not get enough sleep. By having a good nights sleep, we can tackle the day with a burst fullness of energy and determination.

Here are the long term effects of not getting enough sleep [5]:
Without enough sleep, your brain and body systems won’t function normally. It can also dramatically lower your quality of life. A review of 16 studies found that sleeping for less than 6 to 8 hours a night increases the risk of early death by about 12 percent. The obvious signs of sleep deprivation are:
  • excessive sleepiness
  • yawning
  • irritability
  • daytime fatigue

Stimulants like caffeine aren’t enough to override your body’s profound need for sleep. Behind the scenes, chronic sleep deprivation can interfere with your body’s internal systems and cause more than just the initial signs and symptoms listed above.

Everyone’s experienced the fatigue, short temper and lack of focus that often follow a poor night’s sleep. An occasional night without sleep makes you feel tired and irritable the next day, but it won’t harm your health. After several sleepless nights, the mental effects become more serious. Your brain will fog, making it difficult to concentrate and make decisions. You’ll start to feel down, and may fall asleep during the day. If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes [6].

So what can be done to have what I call good ‘sleep hygiene’ for a good night's sleep? There are a few quick wins that can be easily done to help ensure you get a restful night’s sleep. Here is my quick win guide:

  1. Have a comfortable bed with comfortable pillows. There is nothing worse than a bed that is not comfortable, pillows that are too high or low for your neck to spine alignment and bed sheets that itch! If any of these are an issue, get a new mattress or bed for that matter! With Christmas coming up there will be lots of sales online and in stores so go treat yourself to a good bed. Your body and mind will thank you for it.
  2. Ensure you have a good, clean and natural sleep environment. By this what I mean is try and shut off all electronic items from the main power sockets. Turn off your wifi and house cordless phone from the mains before bed. Your laptops/computers, smartphones and tablets should all be turned off (or in flight mode if turning off not possible) and be a minimum of 3 feet away from you when you sleep. Electrosmog will interfere with your hormones and affect how your cells regenerate during sleep, so best turn off as many electrical items as possible before going to bed.
  3. Avoid electrical devices an hour before sleep. Most smart devices now have night mode on them. Turn these on! What this does is turn off the blue light on the screens from sunset to sunrise. Blue light affects your melatonin production (your sleep hormone) and by turning this off your body can ‘get ready’ for sleep when it is due. An hour before sleeping, meditate, read, turn off lights and light some candles, stretch and just lay in bed reflecting, spend quality time with your other half or kids are some the activities that you can do instead of having your eyes getting artificial light from televisions, computers and smartphones. Melatonin is a precursor to Serotonin (our happy hormone). So if our Melatonin is compromised, long-term this could lead to depression.
  4. Avoid caffeine and other stimulants before bedtime. Coffee is a wonderful drink for those that love it. Just don’t have it after 4pm! Caffeine has a half-life of approximately 5-6 hours. Meaning if you have any caffeine after 4pm, potentially your body will not get rid of that until 10pm! So avoid caffeine after 4pm from coffee, teas and sports energy drinks.
  5. Stay clear or heavy or disruptive foods in the evening. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. So have a light meal for dinner, ideally at least 3 hours before bedtime.
  6. Exercise during the day. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the effect of intense nighttime exercise on sleep differs from person to person, so find out what works best for you. I certainly find on the days I have a hard training session, those nights I sleep very very well.
  7. Exposure to daylight. This one is very common mainly in cities. Ensure you spend enough time outdoors so your body can differentiate between daytime and night-time. Shift workers, doctors and office workers who mainly are in artificial light and then go home to more artificial light will find it harder to sleep due to their body being confused with the time frames of the day. Go for a walk in daylight, even if it's for 10 minutes.
  8. Avoid difficult conversations before going to bed. Having ‘that’ conversation with your partner just before bedtime is not advised. If you have something that will cause drama, tension or even awkwardness, it’s best to have these conversations during the late morning to afternoons statistically speaking. Research shows that women tend to bring up complicated issues at night, whereas men at night-time prefer to unwind and relax more than women. A recipe for disaster! Speak to your other half and agree on having difficult conversations when it's a good time for both of you. As the saying goes, never go to bed angry!    

Frequent sleep disturbances and daytime sleepiness are the most telling signs of poor sleep hygiene. In addition, if you're taking too long to fall asleep, you should consider evaluating your sleep routine and revising your bedtime habits. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning [7].

As can be seen, by having a good sleep routine, with sensible diet choices and exercise will help you have a good night sleep. When we have a good nights sleep, we make sensible eating choices the next day, have more energy and generally feel better.

If you feel you require support with your sleep issues or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References

  1. Purves D, Augustine GJ, Fitzpatrick D, et al, Why do humans and many other animals sleep? Neuroscience. 2nd edition, Sunderland (MA): Sinauer Associates; 2001. https://www.ncbi.nlm.nih.gov/books/NBK11108/
  2. Why is sleep so important? https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
  3. The 4 Different Stages of Sleep - https://health.nokia.com/blog/2015/03/17/the-4-different-stages-of-sleep/
  4. 11 Surprising Health Benefits of Sleep - http://www.health.com/health/gallery/0,,20459221,00.html#live-longer--0
  5. The Effects of Sleep Deprivation on Your Body - https://www.healthline.com/health/sleep-deprivation/effects-on-body
  6. Why lack of sleep is bad for your health - https://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/lack-of-sleep-health-risks.aspx
  7. What is sleep hygiene? https://sleepfoundation.org/sleep-topics/sleep-hygiene/page/0/1​


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