“Sleep is the single most effective thing we can do to reset our brain and body health each day.”

Wise words from Matthew Walker, neuroscientist and author of Why We Sleep. Most adults should get between six and nine hours of sleep every night, but unfortunately, a good night’s rest simply isn’t that easy to achieve for many people.

If you fall into that category, you’re not alone. About 10-15% of adults experience symptoms of insomnia, which can include:

• Brief, interrupted periods of sleep throughout the night
• Mostly (or completely!) sleepless nights
• Feeling tired in the morning, despite sleeping
• Staying awake too long at night or waking up too early

4 Ways to Improve the Quality of Your Sleep

Assess your diet

Throughout the week, make sure to incorporate plenty of fruits, vegetables, and other high-nutrient foods into your meals and snacks, and limit (or avoid) refined sugar, caffeine, and alcohol. And if you’re craving a snack close to bedtime, grab something small, like a glass of milk or a small handful of almonds.

Get some sun

Did you know that sunlight directly impacts your circadian rhythm? That’s the internal clock that, among other things, helps regulate our sleep-wake cycles. Studies show that increased exposure to real sunlight or a sun lamp can improve quality of sleep—and the increased vitamin D may help, too.

Avoid tech before bed

People are increasingly using their phones and tablets in bed, whether they’re clearing up the last couple of emails of the day, or scrolling through social media. Unfortunately, bedtime exposure to the blue light from our devices can make it difficult to fall and stay asleep.

Try a supplement

Still can’t fall asleep? There are a range of supplements that can support relaxation and promote sleep, including melatonin, chamomile, lavender, and kava kava.

Photo by Beazy on Unsplash

I have talked before about the primary ways that supplement companies sell their products to you:

• Traditional/historical use: A group of people has historically used a particular herb or nutrient for a specific reason. The ancient Indian tradition of Ayurveda is a great example of this.
• Para-normal: An ingredient has mystical powers that cannot be explained by humans. Some homeopathic products (such as the ones made with the dilution process) fall into this category.
• Sizzle: Beautiful marketing and an exotic story. When you look under the hood, you realize that the product has nothing much going on at all. I will not mention names, but these products are everywhere.
• Science: Product development based on modern science. These products rely on research from the holy grail of modern medicine: clinical studies.
  Many companies use a variety of these four methods in their product development and marketing. Nature’s Sunshine for example develops and sells products primarily with science but also has products that are inspired by traditional/historical use (such as the Ayurvedic line). In fact, modern science often backs up the historical use of certain herbs for specific conditions.

I unequivocally lean toward science. I like products that are developed with science and marketed that way. The alternatives are pretty bleak with the exception of historical use, and even then, historical use claims should be validated with science. Just because someone used an herb to treat a headache a few thousand years ago does not mean that it worked very well. There were all kinds of crazy remedies used a few thousand years ago.

But, even in the world of science, you have to be careful. There is plenty of science to draw on. In fact, there are numerous studies being done on every ingredient you can imagine. But, companies are very quick to misuse the data.

Let’s take a study that was just released last month. To summarize, a group of older people was given Centrum Silver (an inexpensive multivitamin) for two years and another group was given a placebo. The purpose of the study was to evaluate the effects of a multivitamin on the brain.

Now, here were the conclusions:

• There was an improvement in cognitive (language-oriented) ability. However, this improvement was statistically insignificant.
• There was no improvement in brain function or attention (ability to focus).
• There was a statistically-significant improvement in memory.

So, what can we take away from this clinical? I know what many multivitamin companies will say: a new study proves that using our multivitamin will keep you smart as you age!

Realistically though, the results of this study are far more narrow and come down to this: a new study suggests that Centrum Silver may help older people improve their memory.

Now, it may be entirely reasonable to extrapolate that if Centrum Silver improves memory, many other multivitamins would improve memory too. After all, Centrum Silver is a very low-grade multivitamin. But, truthfully, the study does not prove that.

Also, no claim regarding cognitive improvement is appropriate because the improvement noted in the study was not statistically significant.

Clinical studies tend to be narrow in what they evaluate and they tend to come to narrow conclusions. Unfortunately, supplement companies very often overstate clinical study results to sell products to you. Be wary of that.

You may wonder what you can do to protect yourself from false science claims. I would just say that before buying an expensive supplement, it might be worth your while to do a bit of research on the claims. Typically, you can find easy-to-understand summaries of most clinical studies online. Then, just compare the actual study conclusion to what the supplement company is telling you.

If you have specific questions about the products you take, please reach out to us. We will do our best to help.

One of the biggest reasons that people turn to supplements is that they are not drugs. Supplements are considered natural and less risky, making them appealing especially to those who distrust the government or large pharmaceutical companies.

We at Caring Sunshine understand the distrust of the government and large pharma. But that does not mean you should trust all supplement companies. In fact, we would encourage you to be very skeptical of any company trying to sell you something.

One of the big risks associated with supplements is undeclared ingredients, including (ironically) drugs. In fact, you may have noticed that there have been several cases over the recent years of professional athletes testing positive for unapproved drugs because they consumed adulterated dietary supplements.

Research shows that a significant percentage of tested supplements contain undeclared drugs, especially in weight loss and exercise performance. Many other tested supplements across all categories contained ingredients not found on the label and/or did not contain the levels of beneficial ingredients claimed on the label.

Why is this? The answer is very simple. There is no government regulatory body that holds supplement companies accountable. The FDA very rarely tests supplements. In fact, if you buy inexpensive brands on places like Amazon, there is a great chance that the products are being shipped to you from outside the US (usually Asia), completely bypassing any US regulation of any kind.

I am not suggesting that Nature’s Sunshine is the only quality supplement brand; there are several other great brands. I will state unequivocally however that most brands on the market should be avoided, especially those that you do not recognize. The easiest way to determine if a brand is reputable is by looking on the label for evidence that they voluntarily submit to reputable third-party testing and/or certification organizations like these:

• Informed Choice
• Informed Sport
• NSF Certified for Sport®
• Banned Substances Control Group (BSCG) certifications (e.g., Certified Drug Free®)
• United States Pharmacopeia (USP)
• ConsumerLab
• Labdoor

Be very wary. Not only can supplements be a complete waste of money because the label is not accurate, but they can also endanger your health. Inexpensive supplements are often cheap for a reason.

We all have frustrations with doctor visits from time to time. Very often, the visit feels short and rushed while the bill for the visit feels large and exorbitant.

Visiting a doctor is a two-way street and both sides bear some responsibility. Doing your part can make a big difference. So, let’s talk about some ways to flip the script so that you are getting your money’s worth from your doctor visits.

Get organized
Create a three-ring binder with tabs to organize your medical information. This keeps you organized and can be extremely helpful for any emergencies.

While you may want to take this binder to appointments, this is not something you want to present to your doctor. It is rather a way to stay on top of your own health. Remember: Health care today often involves changing primary physicians often and using lots of referrals. As you know, information is not shared between these doctors very often. Keeping up with your health is up to you.

Your binder should include the following tabs:
1. Your personal health history of any prior conditions, surgeries, and hospitalizations.
2. List of medications and supplements you use.
3. Your doctors and their information.
4. Labs and imaging that have been done in the last year and any unusual labs from your past.
5. Care plans from your provider(s).
6. Your concerns, questions you do not want to forget to ask, and paper to write the answers down.

Make sure you know your weight before going to the doctor. If you are taking a child to the doctor, this is especially important. The weight listed in your chart is used for any calculations for medications, prescriptions, and supplements. If incorrect, you may have unnecessary side effects or you may end up with too low of a dose to be effective.

Be conscious about recording your care plans in your binder. The instructions matter. Take prescriptions and supplements as specified (with/without food, at certain times of day, etc.). If this level of instruction is not provided, ask.

Do your part
A doctor/patient relationship requires both sides to meet half-way. Be open and honest with your doctor about what you are able to do and even what you are not willing to do. This allows both sides to manage expectations and work together to figure out solutions.

At the end of your appointment, make sure you know what the next steps are, and make sure you fully understand the instructions. Ask your questions, and ask if there are ways you can further educate yourself.

Imagine you are a teacher and your students never care enough to do their homework. That is often how doctors feel about patients. It is discouraging when patients do not do their part to help themselves.

Be focused
There are a lot of topics to cover in an appointment including diet changes, medicine reactions, lab reviews, etc. Do your part to help the appointment stay on track and on topic. Focus on the health concern for which you made the appointment and keep your questions and answers on topic.

Health is complicated. Work together with the health professionals in your life and in the long run, you should be more satisfied with your visits.

If you have thoughts or additions to this list, please feel free to let me know at nd@caringsunshine.com.

Photo by Matheus Ferrero on Unsplash

Some things seem too good to be true. The idea that chocolate is good for you falls into that category.

Regardless, it is absolutely true that chocolate will improve your health (with a few caveats). One of the richest sources of flavanols, chocolate plant compounds protect the heart and provide other important health benefits.

Specifically, flavanols prevent plaque buildup in the arteries, which can be responsible for strokes, cardiovascular disease, and clots. They also improve blood flow to the heart and lower blood pressure. Cocoa flavanols preserve cells, protect DNA, and fight off radical damage to cellular structures.

In the 1970s, Kuna Indians in Panama were studied for their abnormal cocoa consumption (4-5 cups of cocoa daily with additional cocoa in their meals). The results were astounding. High blood pressure was almost extinct in that population, and stroke, heart disease, cancer, and diabetes rates were all far lower than rates among those living on the mainland in Panama.

There are more benefits… Flavanols help to protect your skin from UV light, which prevents wrinkles. They also increase blood flow to the gray matter of the brain, increasing mental acuity.

Now before you buy out the chocolate aisle at the local health food store, understand that not all chocolate is created equal. So, let’s talk about how chocolate products are made.

Cocoa beans are very bitter and inedible until they are fermented, dried, and roasted. The shells are then removed, revealing the nibs which are ground and liquefied into a liquor and refined again into solids or butter. At this point, the chocolate is diluted with sugar and milk, and the benefits are also diluted. This is why dark chocolate is considered superior to milk chocolate. You may see the actual amount of cocoa in a product represented as a percentage on the packaging. The higher this percentage is, the better, though you will find that products become more bitter as the percentage gets higher. Aim for chocolate that is at least 60% cocoa.

Even with its astringent flavor, chocolate takes on a sweet flavor in the kitchen. It works wonders in many foods and melds nicely with other spices in savory dishes. Cinnamon and cocoa are a dynamic duo for meats and vegetables.

Flavanols are not lost or decreased in the baking process or cooking process unless baking soda is used. However, the Journal of Food Science found that if you substitute ½ of the baking soda with baking powder, you will retain more of those flavanol benefits.

Here is a healthy hot chocolate recipe. This is best done on the stovetop in a pan so the flavors can melt into each other, but just mixing these ingredients in hot water works too.

1.5 Tablespoons unsweetened cocoa powder
1 Tablespoon sugar or substitute
½ teaspoon of vanilla extract
½ teaspoon of cinnamon
Pinch of cloves
8 ounces of hot water

Happy cocoa cooking!

Note: Chocolate contains calories, and lots of them, so take this into account if you are interested in weight management.

Photo by Rodrigo Flores on Unsplash

Note: Dr. Shannyn is off this week. This article was written by Greg.

Here is a general rule about diets: if they are too weird, avoid them. If they feel trendy and faddish, avoid them. If they seem unbalanced (with a focus on specific foods), avoid them.

So, how does the paleo diet match up against this criteria? On the surface, not very well…

The paleo diet is trendy with some hints of weirdness; the general idea is you are supposed to eat as ancient people who hunted/gathered would have eaten. Many meats are considered OK (especially fish/poultry) and many vegetables as well (but not vegetables such as beans that would not have been grown in the wild). Grains, dairy, and other even mildly processed foods are considered off-limits. Salt and sugar are avoided.

There are some problems with this kind of thinking. First, we don’t really know too much about how ancient people ate, and second, even if we did, it is unclear whether there would be any major benefits from their diet. In fact, the average lifespan has historically been quite short in hunter-gatherer cultures. While that cannot be completely blamed on their diets, I am skeptical of the idea that just because something is old, it is better. There is actually all kinds of evidence that, in regard to health, the opposite is true.

At this point, those who love the idea of an ancient diet have probably written me off and are no longer reading 🙂 For those that are left, let’s turn the corner and examine the benefits of this kind of diet.

Examine.com (which requires a subscription) is a fabulous resource for consolidating research studies and cutting through the noisy claims about everything health-related. Based on actual research, they rate diets, nutritional supplements, and ingredients in respect to health claims on a scale of A to F. Here is how they rate the paleo diet in major areas:

• There is very significant evidence (A rating) that the diet will at least moderately improve blood pressure, triglycerides, and total cholesterol. There is also very solid evidence that it will help with weight management.
• There is significant evidence (B rating) that the diet will improve HDL and LDL levels, blood glucose, and body fat.
• There is some (but not significant) evidence that the diet may improve insulin levels, heart rate, and heart health.

Generally speaking, these results are pretty good. You could do a lot worse than this diet, and in fact, the vast majority of the people you know are eating way worse. Modern science obviously backs up a diet that limits processed foods, and paleo diets naturally reduce carbs, which is another concept that is widely studied and validated in modern science. And, paleo diets tend to be low in calories, which supports weight management.

So really, the paleo diet label is sort of a misnomer; it is just a clever repackaging of what science has been saying for decades. This kind of diet does not work because it is ancient. It works because it promotes healthy eating.

• There are few dangers to warn you about, but here are some considerations if you decide to do paleo:
  Be careful to get a wide range of nutrition. Potential trouble spots include iodine, calcium, and vitamin D. Be sure you are eating to get these nutrients.
• While I am pro-protein, be careful not to overdo protein (more than 2.5 grams per kilo of body weight) for long periods of time. That is especially true if you have kidney problems.
• If you are pregnant or lactating, be careful not to overly limit carbs.

The key (as always) is balance. Eat a wide range of foods allowed by the diet and avoid versions of the paleo diet that are overly restrictive. Remember: you do not have to follow any person or trend, regardless of how credible they sound. If some guru is advocating based on tradition alone, be wary. Just because something sounds exotic does not make it wise.

But, all warnings aside, is eating a low-carb diet with lots of vegetables and very few processed foods generally going to help you? Of course it will! Have at it!

Photo by Kim Daniels on Unsplash

Let’s talk today about how to keep your indoor space healthy. Toxins can really add up in our bodies, and the more exposure we have, the higher the risk of allergies and sensitivities.

Believe it or not, indoor air can be more polluted than outdoor air! Stuff from outside tends to settle inside the house, but a lot of the toxins actually come from things we bring in unintentionally. Synthetic chemicals lurk in building materials, and those volatile organic compounds (VOCs) can mess with our nervous system and immune system. It takes days or even years for these chemicals to off-gas. Plus, insecticides, mildewcide, and biocide treatments for houses can add to the toxic mix.

Building materials like particle board and plywood often contain formaldehyde, which isn’t great for our health. PVC, the most common synthetic material, usually has dioxin, a known troublemaker causing cancer and birth defects. Even our forced air can recycle dust, animal hair, and mold spores if not maintained properly.

Here are some tips to improve your indoor air quality:

• Keep good ventilation to let toxins escape and fresh air in.
• Maintain a temperature around 65º to reduce gas concentration.
• Keep humidity at 50% to combat house mites.
• Leave shoes at the door to minimize tracked-in toxins.
• Clean your home regularly to limit dust and toxic gas buildup.
• Replace non-removable carpeting with wood or tile floors.
• Seal off sources of out-gassing, like new carpets.
• Filter tap water to remove particles and chemicals.
• Opt for non-toxic solvents and cleaning supplies.
• Use full spectrum lights to reduce eye strain.
• Cut back on microwave and electric blanket use to minimize electromagnetic exposure.

By the way, check out test kits in the market (ranging from $35 to $135) to assess pollutants like formaldehyde, carbon monoxide, mold, and nitrogen dioxide in your home. And of course, don’t forget carbon monoxide alarms and smoke detectors – those are must-haves.

Hope these tips make your living space a healthier haven!

Photo by Anne Nygård on Unsplash

Some things just sound strange to the Western, modernist ear. The idea that sounds/music can heal falls into that category. But, read on if you want to know about current research in this arena.

The use of musical rhythm is increasingly recognized as a valuable tool in rehabilitation. There is great potential in using rhythm-based music therapy to treat a wide array of conditions, including mood disorders, nervous system injuries, PTSD, panic disorders, and other mood-related challenges.

Even a single instrument, like a drum, has the ability to facilitate mindfulness and focus, which is why simple music is often used in meditation techniques. But, the power of music does not stop there. The resonance experienced throughout the body can alleviate cellular stagnation, diminish stress and anxiety, bolster immunity, and lower blood pressure. On an emotional level, sound can release trapped emotions and traumas, fostering a sense of tranquility and self-assurance.

I warned you this would sound strange, but it is about to get stranger! Current research validates that music interventions aid in repairing and regenerating the central nervous system, including nerve restoration in the spinal cord. A burgeoning area of research is the application of rhythmic therapy in ameliorating movement disorders.

For instance, in Parkinson’s disease, rhythm therapy has been effective in enhancing walking patterns and stride. Similarly, in stroke survivors, it aids in strengthening motor skills on the affected side of the body. Comparative studies across various movement-related disorders, including stroke, Parkinson’s, traumatic brain injury, multiple sclerosis, Alzheimer’s, dementia, and certain cases of cerebral palsy, demonstrate that music intervention promotes reorganization of motor systems in the brain, leading to improvements in walking pace, stride, and dexterity, with many cases showing long-term benefits.

Treatment with sound is inexpensive, and there are no reported side effects. That being said, incorporating these therapies into daily routines requires time and commitment. Intentionally look for ways to bring music and rhythm into your life. Here are some ideas:

• Join a local choir, perhaps at a church or other organization.
• Don’t use your TV for background noise. Use music instead. Remember: many smart TVs will connect to music services such as Pandora and Spotify.
• Be mindful of rhythm that may be in your life already (such as rocking chairs).
• Actively listen to music. Make it your primary focus occasionally rather than a background activity and focus on what is actually happening musically. This kind of listening is rare for many in the modern era, but lean into it.
• Attend concerts.
• Explore meditation-style and similar videos on YouTube. You won’t like all of them, but some may connect with you.

We live in an amazing time when almost all music has become free. While only a few decades ago, you had to either hope for the best on a few radio stations or invest in records, cassette tapes, and CDs, you can now listen to as much music as you want or any kind you want. Take advantage!

Remember: a life with music in it is a better life.  Music is good for you. Be intentional about filling your life with healthy sounds.

Photo by Paul Cuoco on Unsplash

Oils are a key element in every kitchen, but our choices of oils can affect our health.

Healthy cooking oils can promote positive heart health, lower cholesterol, help with blood sugar/diabetes prevention, and improve skin, hair, and immune function.

There are also links between cooking oils and Alzheimer’s and Parkinson’s, which is an indication that oils affect brain health as well. And, oils also help us absorb our fat-soluble vitamins A, D, E, and K, which impact our mood, infections, heart, and bone health.

It is worth discussing the oils you use in the kitchen and how you cook with them.

• Sesame seed oil maintains great antioxidant levels while having a more browning effect than other oils.
• Avocado oil is calorie-dense and considered one of our richest oils.
• Olive oil is the most researched oil with the most robust benefits, including reduced inflammation. Study after study also shows a reduction in the risk of coronary artery damage and heart disease.
• So, what about butter? Unfortunately, I am not a fan. Butter seems to be strongly associated with cardiovascular disease, earlier mortality, and poor diabetes management (based on a review looking at almost a dozen comparable studies of 636,151 unique participants).

While the smoke point is often discussed when discussing cooking with oils, it does not seem to correlate with stability or performance as much as previously thought. Rather, new research shows the quality of our oils should be our top focus. Oil can be compromised by low-quality refinement or contaminants, which can cause oxidative damage, and chemical reactions such as hydrolysis and oxidation that occur in the refinement process can lead to harmful compounds that are harmful to health.

Exposure to UV light also affects the quality of the oil, which is why you should try to buy your oils in glass containers and store them in dark places.If you take my recommendation and stick with olive oil, the North American Olive Oil Association (NAOOA) certification program can help you choose brands wisely. The NAOOA randomly tests products from store shelves, and when contaminants or other problems are found, they require a recall across all stores in North America.

Look for the NAOOA seal on the olive oil products that you purchase.

Here are a last few tips:

• Try drizzling oil over steamed or baked food. You can also roast or sautee with extra virgin olive oil. All of these methods are preferable to frying with even the healthiest oil.
• Ensure your oils are stored properly and used within 4-6 months to avoid rancidity.

Some sources for more reading:
Bogani P, Galli C, Villa M, Visioli F. Postprandial anti-inflammatory and antioxidant effects of extra virgin olive oil. Atherosclerosis. 2007 Jan;190(1):181-6. doi: 10.1016/j.atherosclerosis.2006.01.011. Epub 2006 Feb 20. PMID: 16488419. 

Wan Y, Li H, Fu G, Chen X, Chen F, Xie M. The relationship of antioxidant components and antioxidant activity of sesame seed oil. J Sci Food Agric. 2015 Oct;95(13):2571-8. doi: 10.1002/jsfa.7035. Epub 2015 Jan 23. PMID: 25472416.