Category: sleep (Page 1 of 2)

Can blood sugar imbalances cause hair loss?

January 13, 2024 / livefreefromstress.com / 0 Comments

While multiple factors can trigger hair thinning – blood sugar imbalances can be a top contributor.

When you’re experiencing hair loss, it’s essential to consider various factors, and high blood sugar levels could be the culprit behind your thinning hair.

Elevated blood sugar can cause damage to your blood vessels over time, and poor circulation may lead to deprived hair follicles that are unable to sustain normal hair growth.

Hair follicles require a steady supply of blood to maintain growth and health. However, with the impairment caused by high blood sugar levels, your scalp and hair follicles receive less oxygen and vital nutrients they need to thrive. The result is a slower hair growth cycle, leading to brittle hair and eventual shedding.

The Link Between High Blood Sugar and Hair Loss: Inflammation

Chronic, low-grade inflammation can impair the normal hair cycle, disrupting growth and leading to hair loss. Your hair has a defined growth cycle that includes phases of growing, resting, and shedding. This high blood sugar induced inflammation can cause this cycle to accelerate or stall. In particular, the inflammation can damage your hair follicles, where your hair starts its growth. When these follicles are inflamed, they may not produce hair as efficiently, leading to the excessive shedding.

The Negative Effect on the Immune System as Well

When your body is dealing with long-term high blood sugar levels, the immune response can sometimes go into overdrive, which could escalate the inflammation around your hair follicles. And when inflammation is chronic, it doesn’t just stop with hair loss—you could see additional health issues like autoimmune disease, skin problems and a higher sensitivity to infection, which could further exacerbate hair-related concerns.

Remember, various factors influence hair health, and nutrient deficiencies or stress can also lead to hair loss. However, if you find that your hair loss aligns with symptoms of hyperglycemia—like extreme thirst, frequent urination, or blurred vision—it’s a strong indication that diabetes or high blood sugar may be connected to the issue.

The Key is Controlling Blood Sugar Levels

It’s essential to understand how blood sugar levels can play a significant role in hair loss. High blood sugar can interrupt the supply of nutrients and oxygen to your hair follicles, essentially starving the hair of what it needs to grow healthily. Keep in mind that the level of blood sugar control can make a significant difference. Optimal management may help slow down the hair loss process. It’s crucial to monitor your blood sugar closely (and quit eating sugar and simple carbs if that’s your issue) to help maintain a balanced blood sugar level, thus helping mitigate hair loss.

Improving blood sugar management could lead to a noticeable reduction in hair thinning, stimulating the regrowth of your hair. Remember, you’re also proactively taking steps to preserve your hair’s vitality.

Fall Asleep With Essential Oils

August 10, 2023 / livefreefromstress.com / 0 Comments

10 Tips For The Best Sleep

May 29, 2023 / livefreefromstress.com / 0 Comments

1. LIGHTS OUT BY 10:00 P.M

During sleep you produce a hormone that affects brain function and mood as well as physical endurance and immunity
You can increase your production of this hormone by a factor of fivefold depending on when you go to sleep.
Peak hours for producing this hormone are between 10:00 p.m. and midnight.

2. PULL THE SHADES AND SLEEP IN A DARK BEDROOM

Darkness triggers the production of the sleep hormone melatonin. Melatonin is a hormone released by the pineal gland. It helps your body know when it’s time to sleep and when it’s time to wake up.

3. TURN OFF YOUR COMPUTER AT LEAST NINETY MINUTES BEFORE YOUR HEAD HITS THE PILLOW

The light emitted from LED screens (TVs, computers, smartphones, and video games) produce what’s called blue light. Blue light is interpreted by the brain as daylight. Exposure to high levels of blue light close to bedtime can suppress the production of melatonin.

4. FEEL THE SUNSHINE WHENEVER POSSIBLE DURING THE DAY

The more sun exposure you get during the day, the greater the melatonin
you’ll produce at night.

5. TAKE A WARM BATH RIGHT BEFORE BED

Believe it or not, taking a warm bath actually cools your core body temperature once you’re out of the tub, which allows you to get a deeper nights sleep.

6. SIP A CUP OF WARM MILK BEFORE BED

Warm milk has certain peptides that help lower cortisol (the stress hormone) and support sound sleep.

7. TAKE SHORT NAPS

Don’t nap for more than twenty minutes and don’t take your nap later than mid afternoon, or this may interfere with your ability to fall asleep at night.

8. SLEEP WITH YOUR HEAD TO THE EAST OR SOUTH

Sleeping with the top of the head facing in the southern direction, especially if you have health issues, is very beneficial. These recommendations don’t change in the Southern Hemisphere.

9. AVOID SLEEPING PILLS

Sleeping pills may reduce sleep-onset time and increase hours slept, but they don’t produce deep sleep. That’s why so many
people report having a “hangover” or feeling like a “zombie” the next day. Instead try a herbal remedy

10. GIVE THANKS FOR ALL THE GREAT THINGS THAT HAPPENED THAT DAY

Instead of counting sheep, try counting your blessings.

Keys to Maintaining Sobriety With Healthy Habits

March 20, 2023 / livefreefromstress.com / 0 Comments

Addiction recovery is a lifelong process. There will be bumps in the road, and you will always need to stay vigilant on your journey to a better life. That said, incorporating healthy habits into your daily routine can help make sobriety easier. Today, Live Free From Stress provides some tips on how to do just that.

Get Enough Sleep

A good night’s rest is crucial for both your physical and mental health. It can be hard to stick to a regular sleep schedule when you’re first getting sober, but you must try. A lack of sleep can lead to relapse and a host of other health issues. Here are some tips for achieving a healthy sleep rhythm:

Establish a regular sleep schedule: Going to bed and waking up at the same time every day will help your body regulate its natural sleep rhythm.
Avoid caffeine and alcohol before bed: Caffeine can keep you awake for hours after drinking it, while alcohol can disrupt your sleep cycle and make it harder to fall asleep.
Avoid working or using electronic devices in bed: Working on your laptop or watching television in bed can make it harder to fall asleep and get the rest you need.
Get plenty of exercise during the day: Exercise helps promote good sleep hygiene by tiredness your body and making it easier to fall asleep at night.
Make sure your bedroom is dark, quiet, and comfortable: Keeping your environment calm and stress-free will help you relax and fall asleep more easily.

Start the Day Strong

The morning is a critical time of day; it’s when we get ready for the day ahead and set the tone for how we’ll be feeling. Developing a healthy morning routine is important for ensuring we’re off to a good start. Some things you may want to include in your morning routine are:

Waking up early enough to have some time to yourself.
Getting dressed in comfortable clothes.
Making breakfast and/or drinking a healthy smoothie.
Reading or doing some quiet meditation or mindfulness exercises.
Spending some time outdoors, if possible.
Eliminating social media from your morning routine.

Having these things in place as part of your morning routine can help you feel more relaxed and centered as you start your day. It can also help set the tone for how the day will go, and give you the energy you need to take on whatever comes your way.

Eat Healthily

A healthy diet will help your body heal from the damage caused by addiction and give you the energy you need to stay sober. Avoid processed foods and sugar as much as possible, and try to get plenty of fruits, vegetables, and protein. While you’re at it, limit your caffeine intake; too much caffeine can exacerbate anxiety and negatively impact your sleep.

Exercise

Exercise releases endorphins, which have mood-boosting effects. It also helps reduce stress, improve sleep, and increase energy levels. All of these things are essential to maintaining sobriety, so find a physical activity (e.g., running, cycling, weightlifting, etc.) that you can commit to at least four days a week.

Take Breaks

When you’re feeling overwhelmed or like you’re about to lose your cool, take a break. Step away from the situation and take some deep breaths. Doing so will help you avoid saying or doing something you might regret later.

Connect with Others

Isolation is one of the main triggers for relapse, so it’s essential to stay connected with friends and family members who support your sobriety. Attend meetings, join a sober social group, or volunteer — do anything that gets you around others who understand what you’re going through.

Conclusion

Sobriety is a difficult but rewarding journey. Incorporating healthy habits into your everyday life can make it easier to maintain your sobriety long-term. So get plenty of rest, establish a morning routine, eat healthily, connect with others, and implement the other tips above. Your recovery and your overall life will benefit significantly as you put in the effort!

Best and Worst Foods for Sleep

January 24, 2023 / livefreefromstress.com / 1 Comment

Struggling to switch off at the end of the day? If you have tried every sleep remedy under the sun and still can’t seem to doze off, it may be because you’re eating the wrong foods before bed.

By making a simple switch to certain food and drinks, you can enjoy quality sleep without any fuss.

Top tips we recommend for eating before bed include:

Avoid eating late at night, as your body will be converting food into energy.
Pay attention to portion control, as large portions can disrupt digestion.
Avoid stimulants, such as sugars or caffeine, as they will keep you up at night.
Eat something before your body starts to wind down. Going to bed on an empty stomach drops blood sugar levels and interferes with the body’s ability to sleep well.

Take a look at how you can improve your circadian rhythm with the best and worst foods for sleep.

Five worst foods for sleep

The old adage “you are what you eat” is a familiar one, but did you know that what you eat can also impact your quality of sleep?

To make sure you are eating the right things before bed, try to keep the following foods at bay.

1. Chocolate

High levels of caffeine in chocolate make it a poor choice for late-night snacking. During the latter stages of sleep, caffeine consumption can cause rapid eye movement (REM) to occur more frequently, which is why you’re more likely to feel groggy the morning after the night before.

Other foods and drinks containing caffeine, such as coffee, tea, and energy drinks should also be avoided four to six hours before sleep.

2. Cheese

While cheese is generally considered a comfort food, it is actually one of the worst foods to eat before bed.

Strong or aged cheese, as well as preserved meats such as bacon, ham and pepperoni, contains naturally high levels of the amino acid, tyramine, which make us feel alert. Tyramine causes the adrenal gland to release the ‘fight or flight’ hormone, which increases alertness for a number of hours.

3. Curry

Spicy food, such as curries, hot sauce and mustard, contain high levels of capsaicin. This chemical elevates body temperature by interfering with the body’s thermoregulation process, which, in turn, disrupts sleep. Add this to the high levels of energy required to digest the spices, and you can kiss goodbye to a deep sleep.

Spicy foods are just one of a number of foods which are known for having a negative effect on sleep. Other foods, especially those which are high in fat and carbohydrates, should be.

4. Ice cream

We all know that consuming too much sugar can have a negative impact on our health, but did you know it can also affect our sleep?

Sugary foods, such as ice-cream and sweets, send blood sugar levels spiking at first, which then crash whilst you are asleep. A crash in blood sugar alerts the adrenals that there is an emergency, which, in turn, increases cortisol levels, and wakes the body from slumber.

5. Crisps

Too much salt dehydrates the body and increases water retention, causing tiredness and fatigue.

A study at the European Society of Endocrinology found that salty foods, such as crisps and salted nuts, were some of the worst foods to eat before bed as they contributed to disrupted – or “superficial” – sleep. Experts recommend staying away from salty foods at least two to three hours before bed if you need a good sleep.

Five best foods for sleep

While there are plenty of foods you should avoid before bed, there are many which can actually help you sleep.

Try these melatonin-promoting foods if you are in need of a good night’s sleep.

1. Cherries

Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.

2. Raw honey

Honey stimulates melatonin and shuts off orexin in the body: the neuropeptide that makes us feel sharp and alert. A mug of hot water, lemon and honey is a great evening drink for soothing the body and inducing sleep.

3. Bananas

Bananas are a great food all-round, but if you usually eat a banana for breakfast, you might want to think about enjoying this exotic fruit before bed instead.

They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body. Try sliced banana with a tablespoon of natural nut butter before bed if you seek a good night’s sleep.

4. Turkey

Not only is turkey is an excellent source of protein, it’s also great at encouraging sleepiness. This is because turkey is high in tryptophan: an essential amino acid that acts as a natural mood regulator.

Tryptophan also calms the body, balances hormones and fights anxiety, which all help with inducing sleep. Brown rice, fish and yoghurt also contain high levels of this calming amino acid, making these some of the best foods for sleep.

5. Almonds

Just like bananas, almonds are a food you need to eat for good sleep as they contain high amounts of muscle-relaxing magnesium.

Magnesium is great for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.

How To Put An End To Sleepless Nights And Groggy Mornings By Simply Reactivating Your Brain’s “Sleep Zone”

November 28, 2022 / livefreefromstress.com / 0 Comments

Do you have a hard time getting and staying asleep?

Isn’t it time you did something about it?

Sleep plays a major role in our everyday life and overall health.

However, interrupted sleeping has become a common issue in people which leads to several discomforts throughout the day. A new solution has arrived for this problem, the Primal Labs Sleep Refined.

Sleep Refined Promotes Gentle Relaxation and Deeper All-Night Sleep with 3 Safe Ingredients in a Proven Timed-Release Tablet

Unlike most herbal sleep aids, Sleep Refined contains two doses in one: the first dose goes to work when your head hits the pillow, and the second dose kicks in while you’re sleeping.

First, 30 minutes after you take it, a quick release dose helps to relax your mind and “set” your natural sleep cycle.

Second, throughout the night, the sustained release helps to strengthen your natural sleep cycle for more restful sleep.

Find out more

HOW PHYSICAL ACTIVITY CAN HELP WITH YOUR MENTAL HEALTH THIS WINTER

November 21, 2022 / livefreefromstress.com / 0 Comments

Running mental health physical exercise forest mental health

Physical activity has many positive benefits on our mental health and wellbeing, from reducing anxiety to better sleep quality and even reducing symptoms of depression. Here, we explain the science behind why exercise is good for us, and some simple tips to help you get active this winter.

It is widely accepted that physical exercise is good for our mental health.

Whether that’s to relieve stress or just to help us to feel better about ourselves. But what might be surprising is how wide-reaching these positive effects can be.

Day to day, physical activity can improve sleep quality, while helping us to function more easily and feel better overall. But did you know it can boost our cognitive skills too?

This includes our ability to plan and organise at work and at home, it also helps us control our emotions, improve our memory span and deliver academic performance.

Research into 15 studies, involving more than 33,000 individuals, found that physical activity is associated with 38% reduced risk of cognitive decline – and that can include everything from the ability to concentrate to the onset of dementia.

Here, we break down four ways in which physical activity positively impacts us that are backed by science.

1. Sleep

There is strong evidence that moderate to vigorous physical activity improves quality of sleep in a number of ways, including reducing the amount of time it takes to fall asleep and increasing the amount of time spent in deep sleep. It can also help to reduce daytime sleepiness.

Even small amounts of exercise can improve our quality of sleep, however how and when we exercise will affect our sleep patterns in different ways – and some of us benefit more so than others. For example, evidence suggests moderate resistance training and stretching exercise are particularly helpful to people with insomnia.

2. Mood

It might seem obvious, but physical activity can improve how we feel. And there is science to prove it. One study asked participants to rate their mood following a period of activity, such as going for a walk, and after periods of inactivity, such as reading a book.

Participants felt calmer, had more energy and felt more content, compared to those following periods of physical inactivity. Exercise can also be very effective in relieving stress. Highly active individuals tend to have lower stress rates compared to individuals who are less active, research has suggested.

3. Anxiety

Anxiety affects a large number of people every year. Findings show there were 8.2 million cases of anxiety in the UK in 2013. While anxiety can affect anyone at any age, in England women are almost twice as likely to be diagnosed with an anxiety disorder than men.

The good news is that engaging in regular exercise can help reduce individuals’ acute symptoms and chronic levels of anxiety, according to findings. Most importantly also, if you’re looking for a fast results, the benefits of physical activity on anxiety can take effect immediately.

8.2 million people in the UK were suffering with anxiety in 2013

4. Depression

Alongside more subtle benefits to our overall wellbeing, physical exercise or increased activity has been proven to help alleviate even severe forms of mental illness too.

According to the World Health Organisation, depression is a leading cause of disability, affecting more than 264 million people worldwide at any age; women more so than men. Meanwhile, around 800,000 people die each year due to depression, and it is the second leading cause of death for people aged between 15-29 years old globally.

Encouragingly, physical activity has been shown to help reduce depressive symptoms for those with or without clinical depression, while lowering the risk of an individual developing clinical depression. As little as 30 minutes can bring down the likelihood of depression by more than 40%.

How To Reduce Stress Levels

November 2, 2022 / livefreefromstress.com / 0 Comments

In its simplest form, stress can manifest in temporary feelings of frustration and hopelessness, but in its severest form, it can become something a lot more sinister, affecting your work and social life, and even developing into depression.

Unfortunately, feelings of stress are often inevitable. The good news is that there are ways in which you can reduce your stress levels before they become too dangerous.

Develop a positive mind-set

Reducing your stress levels starts with a positive mind-set, and the willingness to try and change your situation. Health professionals know that doing this isn’t as straightforward as reading a few inspirational quotes – it will take a concerted effort over time.

Try writing down three things at the end of each day that made you happy, which were a success or that you are grateful for. You may find that this brief shift in perspective becomes more infectious, and feeds into your normal mind-set. It’s also good practice to examine your habits and attitude and identify anything that could be causing unnecessary stress. For example, your deadlines might be stressful because of your tendency to procrastinate, rather than a lack of ability.

Swap out temporary stress busters

By ‘temporary stress busters’ we mean things like cigarettes, alcohol and the tendency to withdraw. While they may provide a brief reprieve from stress, they can themselves go on to create additional problems. Instead, replace them with healthy alternatives like peppermint or chamomile tea (which are known for their calming properties), a healthy refreshing snack like some fruit, and some quality time with your loved ones.

Take exercise

We’ve all heard of endorphins, otherwise known as ‘happy hormones’. These little mood-boosters are the body’s natural opiates and are produced more often during exercise – a trait which is thought to increase our wellbeing. It makes sense, then, that exercising can help to reduce our stress levels, but endorphins aren’t the only reason why exercise can help. Going for a run, doing yoga or even just going for a walk gives you something else to focus on, as well as time to think through the source of your stress.

Eat a balanced diet

The sugary foods we turn to during periods of stress may provide temporary gratification, but are typically followed by a crash in both energy and mood levels once their effect wears off. Eating the right things, on the other hand, can provide balance and lift the mood, and don’t produce the same crash in energy and mood later.

Avocados, for example, contain folate, which helps to promote feelings of calm, while raspberries and blueberries contain high levels of vitamin C, which is shown to be helpful in combating stress. Even dark chocolate (in small doses) can help to lower blood pressure and promote a feeling of calm.

Get enough sleep

It’s no secret that we aren’t getting enough sleep. In fact, our Health of the Nation survey revealed that the average person in the UK only sleeps for around 6.4 hours a night, as opposed to the recommended seven to eight hours. When you consider that sleep helps to heal the body and mind, and helps us to process the day just passed, it becomes clear why a lengthy visit to the land of nod is so helpful in reducing stress levels. Feeling tired can increase irritability, meaning we become more highly strung and likely to think irrationally.

Designate a time for relaxation

Did you know that the UK workforce works the longest hours in Europe? It’s no wonder we find so little time to relax. Designating a time for relaxation is incredibly important, however, and can help to reduce your stress levels. Whether it’s using your lunch break to read a book, setting aside an hour in the evening for a long soak or freeing up each weekend just to go for a walk, do something that keeps you calm.

Talk to someone

Whether you decide to confide in your loved ones or visit a trained professional, don’t be afraid to talk about your problems. Letting everything out can be a huge weight off your shoulders, and you may find that other people are experiencing exactly the same thing. It might be that you simply can’t cope on your own, which is absolutely nothing to be ashamed of.

There isn’t a one size fits all solution to reducing your stress levels, but by trying out some of these coping methods, you will at least have a head start in deciding what works for you.

A smartwatch can keep your health on track

May 9, 2022 / livefreefromstress.com / 0 Comments

Wellness tracker - Health Features On Some Smartwatches - Infographic - Amy Myers MD®

Smartwatches have become a hugely popular way to monitor activity and track other health metrics. A basic one will record your daily steps, distance covered and calorie intake.

More advanced versions will monitor heart rate and sleep patterns, track sports activities and some will even help you take an ECG. They can be a great motivational tool for many.

Regardless of where you look, wellness trackers and smartwatches are everywhere. Watches have become more than an accessory or a way to tell time. Nowadays, you’re wearing a small computer on your wrist that works as a communication device, time keeper, and even a wellness tracker.

Depending on the brand and series of your wellness tracker smartwatch, it can offer a variety of features you can use as feedback on health status. Wellness tracker smartwatches come in a variety of styles and price usually depends on the range of functions. Here are 3

Amazfit GTS 2 mini

£79.90

Fitbit Inspire 2

Health & Fitness Tracker with a Free 1-Year Fitbit Premium Trial, 24/7 Heart Rate & up to 10 Days

£59.99

Apple Watch Series 7

(GPS, 41mm) – Midnight Aluminium Case with Midnight Sport Band – Regular – requires iphone 6s or later, can take ECG

£359.00

Sleepbuds

January 16, 2022 / livefreefromstress.com / 0 Comments

Bose Sleepbuds II – Sleep Technology Clinically Proven to Help You Fall Asleep Faster, Sleep Better with Relaxing and Soothing Sleep Sounds

Sleepbuds, not headphones: Designed for sleep, Sleepbuds may look like tiny headphones, but they don’t stream music or podcasts, instead they deliver relaxing and noise-masking sounds to help you fall asleep and stay asleep all night
User-tested: Bose sleep technology is clinically proven to help you fall asleep faster
A better solution for sleep: Sleepbuds use innovative noise masking technology – not noise cancelling; Bose engineered masking sounds combine with the noise-blocking design of the buds to cover unwanted nighttime disturbances
Simple app: Sleepbuds play only original content from the Bose Sleep app; Access the sound library’s 50 specially curated sounds, download your favorites to the earbuds, control the volume, and access features like a personal alarm
Relaxation content: Calm a racing mind or transport yourself to relaxing surroundings with content that includes tonal environments and sounds from nature and beyond
Secure, comfortable fit: Proprietary ear tips are made of soft silicone for a comfortable fit all night, even if you toss and turn or sleep on your side; 3 sizes are included
All-night battery: Up to 10 hours per charge; enough for a full night of restful sleep