Tagged: sleep

The Adrenal Glands: Why They Matter for Your Health

Wondering what your adrenal glands are and how they impact your health?

Your adrenals sit atop your kidneys and play a crucial role in your body’s stress response. These small but powerful glands consist of two parts: the adrenal cortex and the adrenal medulla.

The adrenal medulla releases hormones like adrenaline (epinephrine) and noradrenaline (norepinephrine).
The adrenal cortex produces cortisol, aldosterone, and DHEA, which regulate stress, metabolism, and more.

Together, these hormones help your body manage stress—but they don’t distinguish between good and bad stress. In today’s fast-paced world, chronic stress can overwork your adrenals, leading to a range of symptoms.

Signs of adrenal stress include:

Fatigue
Migraines
Muscle & joint pain
Low energy & body temperature
Trouble sleeping
Brain fog & poor memory
Decreased libido

Feeling off? These could be signs that your adrenals need support.

Reach out to our team to get to the root cause of your symptoms and restore your adrenal health!

Integrative Medicine

Sleep Smarter: Tips for Restful Nights and Better Health

Getting Enough Quality Sleep Is a Game-Changer!

Did you know that more than 35% of adults get less than 7 hours of sleep per night? The good news is, improving your sleep hygiene can transform your nights—and your days! Here are a few tips to help you get back on track for restful nights:

Unplug: Avoid screens at least an hour before bed to let your brain wind down.
Stick to a Schedule: Go to bed and wake up at the same time every day to set your body’s internal clock.
Create a Cozy Sleep Space: Aim for a dark, cool, and quiet environment.
Get Moving: Exercise earlier in the day to promote sound sleep at night.
Relax Before Bed: Develop a bedtime ritual you love, such as reading, meditating, or sipping herbal tea.
Soak Up Some Sunlight: Exposure to natural light during the day helps regulate your sleep-wake cycle.
Limit Caffeine: Avoid caffeine after noon to ensure it doesn’t interfere with your rest.
Consider Natural Sleep Aids: Supplements like melatonin, valerian root, or lemon balm can provide extra support.

Sleep is just as vital to your overall health as a balanced diet and regular exercise. If you’re struggling to get quality rest, we’re here to help! Contact our office today to learn about our natural approach and see if it’s the right fit for you.

Integrative Medicine

The Immune Clock: Understanding and Supporting Your Immune Health as You Age

A study by researchers at Stanford University School of Medicine and the Buck Institute for Research on Aging introduces an innovative way to consider aging based on the immune system. This “immune clock” concept explores the relationship between inflammation and the body’s immune response.

Between 2009 and 2016, blood samples from over 1,000 people of various ages were analyzed for cytokine levels—biomarkers of immune response. Researchers identified 50 cytokines as strong predictors of inflammatory age, a key component of the immune clock. Among these, the chemokine CXCL9, which significantly impacts heart health, was found to be the most influential factor contributing to immune age.

What Can You Do to Support Your Immune System as You Age?

Making small, sustainable changes to your daily routine and diet can naturally and effectively enhance your immune health while reducing the strain on your body. To prevent elevated cytokine levels that accelerate immune aging, start with these four steps:

Get enough sleep: Prioritize rest for immune regeneration.
Move your body daily: Incorporate physical activity to boost overall health.
Manage stress levels: Reduce stress to lower inflammation.
Maintain proper hygiene: Prevent infections and support immune resilience.

Looking for more personalized advice and guidance on your wellness journey? Get in touch with our office today!

Functional Medicine

Struggling with Stubborn Belly Fat?

Struggling with stubborn belly fat? You’re not alone—many women find this to be a challenging area! Our focus is on building strength, balancing hormones, and making healthier choices that align with your unique goals. Remember, looking good is great, but feeling your best is what truly matters.

Here are some tips to promote good health and potentially shed excess weight around your midsection:

Manage stress: It makes a big difference!
Diversify your workouts: Include strength training, cardio, stretching, and toning.
Incorporate healthy fats: Small amounts can help keep you satisfied.
Avoid processed foods: Say no to junk and simple carbs like white rice, pasta, and bread.
Stay hydrated: Drink plenty of water!
Steer clear of inflammatory foods: Reduce your intake of dairy and gluten.
Limit alcohol, caffeine, and sugar: Keep these to a minimum for better overall health.
Prioritize sleep: Aim for at least 7 hours of quality rest each night and establish healthy sleep habits.
Check your hormones: They play a crucial role in your weight journey.

If you’ve tried all these strategies and are still struggling with weight gain, it might be time to consult a practitioner who can assess your hormones. An underactive or overactive thyroid could be contributing to the issue. Functional testing provides a more comprehensive understanding than standard lab tests.

Ready to tackle that stubborn belly fat? Contact our office today to uncover the root cause!

Functional Medicine

Melatonin and Sleep: Is It Safe to Take Every Night?

Do You Rely on Melatonin for Better Sleep?

Melatonin is a hormone naturally produced by the pineal gland in the brain. Best known for regulating the sleep-wake cycle (circadian rhythm), it’s commonly used as a supplement by those struggling to catch some Zs. But is it safe to take melatonin every night?

Darkness triggers melatonin production, signaling your body to prepare for sleep. When this process is disrupted, it can negatively affect not only your sleep but also your reproductive hormones and inflammation levels. Here are some common factors that can throw your melatonin out of sync:

Night shifts
Screen time before bed
Jet lag
Aging

Melatonin helps you wind down by blocking the signals that keep you awake. The good news is that high-quality supplements generally don’t interfere with your body’s natural melatonin production. However, it’s always wise to consult a holistic healthcare provider to determine the right dosage and timing for your needs.

Curious about other supplements that could enhance your wellness journey? We’re here to guide you! Make an appointment today!

Clean Living Blog