In Spring, nature hits the “reset” button, and your gut might be looking for support too. Yet, with social media trends like fibre-maxxing and detox diets around, understanding what’s the best way to do some spring cleaning for gut health can be confusing. If you’re wondering how much fibre should you eat, or if a detox diet is a good idea, keep reading. This article will dust off the myths to a healthier microbiome in a world of trends to help you do spring cleaning with confidence.

Is Fibre-Maxxing the Best Way to Rest Your Gut Health?

The term fibre-maxxing is gaining momentum on social media. While it sounds like a high-intensity gym program, fibre-maxxing is a trend that involves saturating your gut with fibre.

But, like most trends, while founded on a healthy concept (eating fibre is part of a healthy diet), it takes it to an extreme. Fibre-maxxing suggests eating 45 to 75g of fibre per day. That’s much higher than recommendations of 25 to 38g of fibre per day.

How Much Fibre Should You Eat?

Most of us eat about 14 grams of fibre a day – according to . That’s much lower than the minimum 25g recommended for adults.

If you’re an adult over 50, the encourages eating at least 25g of fibre to avoid constipation and reduce the risk of digestive tract illnesses. Why? As we age, the types of microbes in the gut microbiome tends to shift to less favourable microbes. With less (a type of helpful microbiota), the gut microbiome is less balanced, and symptoms such as constipation may occur.

There’s good news! Researchers investigated whether increasing the fibre intake among healthy adults to 40-50g per day for two weeks could support the microbiome. They noticed a shift in the types of beneficial microbes in the microbiome. The found the increase in fibre intake resulted in the presence of more fibre-degrading microbes, including species of Lactobacillus and Bifidobacteria.

Is Fibre-Maxxing Right for Everyone?

While the fibre-maxxing trend is encouraging the general population to think about increasing their fibre intake, it’s important to always consider a person’s individual digestive health and needs when choosing what’s the best dietary approach. People who struggle with conditions like IBS or SIBO, jumping into a diet that contains 50 grams of fibre may cause digestive discomfort.

The best way to increase the amount of fibre in your diet, is slowly. A gentler option, is to increase your fibre intake about 5 grams per week, giving your microbial community time to shift and adapt without causing distress.

Is Eating Fibre Helpful for Detoxing: The Gut-Liver-Axis

The gut-liver axis is a connection researchers are learning more about. The health of your digestive tract appears to directly impact your liver’s workload. That’s because the gut’s microbiome can impact the body’s toxic load.

How do gut microbes influence the liver? When gut bacteria fall out of balance (dysbiosis) unfriendly microbes thrive. Unfriendly microbes produce pro-inflammatory toxins, such as lipopolysaccharide (LPS). These toxins travel to the liver, adding extra stress to its daily filtration tasks. In some cases, bacterial overgrowth or the development of “biofilms” (protective shields used by bad bacteria) can even contribute to more serious liver concerns.

Eating more fibre supports the health of the gut microbiome. As such, if you’re researching the best detox diet, it should include sufficient fibre so you can promote a balanced gut microbiome, part of a healthy gut-liver axis.

Understanding the Science Behind “Detox Diets”

While the term “detox diet” often sparks debate in the scientific community due to a lack of rigorous clinical evidence, the biology of detoxification in the body is quite fascinating.

Our bodies possess sophisticated internal systems (primarily the liver and kidneys) with incredible capabilities to process and eliminate toxins. However our lifestyles tend to be high stress, low in fibre and nutrient-rich diets. Plus, we’re exposed daily to toxins (pharmaceuticals, cosmetic products, pesticide-containing foods, urban air pollution, alcohol and cigarettes smoke). As such, the liver and kidneys work daily to support natural detoxification processes.

There are some simple healthy lifestyle habits that can offer some support to the liver and kidneys while they detox your body. Eating a variety of plant-based foods not only offers the body fibre to support the gut-liver axis, it provides antioxidants and nutrients needed for the body’s to detoxifying harmful free radicals and other compounds.

11 Plant-Based Foods to Add to a Healthy Detox Diet

show that certain nutrients can support natural detoxification processes in the body. These nutrients can be found in many plant-based foods, including:

• Arugula
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chives
• Garlic
• Leeks
• Onions
• Parsley

Eating a diet that is rich in whole foods can support the health of the microbiome, as well as support many of the body’s natural detoxification processes.

Are Lemon Water Detox Diets Healthy?

While extreme, ultra-low-calorie protocols like “lemon water” or “saltwater flushes” (often limited to 500–1000 kcal per day) can trigger rapid weight loss, they frequently lead to nutrient deficiencies, increased stress, and a rebound effect on eating habits.

Best Way to Detox This Spring

One way to support your body this spring, is focusing on nutrient-dense, plant-forward foods. This sort of diet provides your liver, kidney and gut with lots of vitamins, minerals, phytonutrients, and fibre to help these organs to be at their best.

If looking for additional support, milk thistle has been traditionally used in herbal medicine to support liver health. Of note, the active ingredient in milk thistle is silymarin – the best supplements will be standardized extracts with labels listing the specific amount of silymarin per capsule.

Holistic Gut Health: Check List

If you’re looking to support your digestive health this spring, keep these holistic tips in mind:

Chew Well: Digestion begins in the mouth. Chews each bite well to mechanically break down tough fibers and large particles.

Mindful Movement: A 15-minute walk after lunch or dinner is a good habit to promote gut health this spring. In a randomized, controlled , involving 94 adults (32 to 56 years of age) who walked for 10-15 minutes after meals for 4 weeks. The participants noticed significant reduction in their abdominal bloating.

Check the Label: Some snack bars advertise being “high-fibre”. Always read the labels. Processed snack bars many use isolated fibers (e.g. chicory root) in high doses, which can cause more gas in some people. Snacking on whole foods, such as an apple or banana, may be a better option.

Eat More Whole Foods: Raspberries are surprisingly high in fibre. Sweet, delicious, and fun to toss in your mouth, these small berries can be a great fibre-rich treat. It’s amazing how much fibre can be found in many whole foods, including almonds, pears and celery. The best part, most of these whole foods are easy, portable snacks.

How to Improve Your Gut Health this Spring

If you’re wondering what’s the best way to improve your gut health this spring, remember that like most things, one extreme shift isn’t the answer. If you want to get the health result you desire, consider taking a holistic approach – focus on a few, simple ways you can improve your lifestyle habits to support your health goals.

Still, wondering if a detox diet is a good idea? The body is influenced by more than what you eat. Stress, sleep, movement and hydration also play a role in the body’s ability to detox itself.

Learn More…

A holistic approach to health can help support your body be at it’s best. At the , We’re here to help you flourish this spring.

Come learn more about holistic nutrition and wellness. Join one of our flexible courses, programs or workshops.

With in-class courses, online programs and interactive workshops there’s a learning opportunity to help you feel your best – and even, start a career as a Holistic Nutrition Practitioner.

Request a Ģ����Ƶapp Today!

References

McDonald, D., et al. (2021). High-Fibre, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids. mSystems, 6(3), e00115-21. ()

Schroeder BO, et al. Bifidobacteria or Fibre Protects against Diet-Induced Microbiota-Mediated Colonic Mucus Deterioration. Cell Host Microbe. 2018 Jan 10;23(1):27-40 ()

Hosseini-Asl MK, et. al. (2021) The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. Winter;14(1):59-66. ()

Jung SJ, et al. Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial. Nutr Metab (Lond). 2020 Jun 22;17:47 ()

Lampe JW, et al. (2000) Modulation of human glutathione S-transferases by botanically defined vegetable diets. Cancer Epidemiol Biomarkers Prev. Aug;9(8):787-93. ()

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If you experience digestive discomfort, such as bloating after protein-rich meals, a better understanding of digestive health can help you find a solution. By supporting your digestive system holistically, you can help your body better absorb fats and proteins, enhance nutrient absorption, and improve your digestive health.

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How Fat and Protein Digestion Work

Fat Digestion

Dietary fats require bile and pancreatic enzymes for proper breakdown:

• Mouth: The digestion of fats starts with while you chew your food.
• Stomach: Gastric lipase in the stomach starts the breakdown of fats.
• Liver & Gallbladder: Bile is produced by the liver and stored in the gallbladder to be released when you eat fats – bile acids help emulsify fats.
• Pancreas: splits fats into fatty acids and monoglycerides for absorption in the small intestine.
• Small Intestine: A healthy gut lining can absorb fats into the bloodstream along with , such as vitamin A, D, E and K.

If bile or enzyme production is impaired, fat digestion isn’t as efficient. This can result in feelings of discomfort in the digestive system, such as bloating, irregular stools, and a drop in absorption of fat-soluble vitamins.

Protein Digestion

Protein requires sufficient stomach acid and proteolytic enzymes:

• Stomach: Hydrochloric acid (HCl) or stomach acid activates pepsin, which denatures proteins into smaller pieces, called peptides.
• Pancreas: Pancreatic enzymes help break down peptides into even smaller pieces, called amino acids.
• Small Intestine: Amino acids are absorbed in the small intestine and utilized for tissue repair, hormone production, and enzyme synthesis.

Low stomach acid or pancreatic enzyme output can impair protein digestion. This can also disrupt digestive health and – while supplementation to restore pancreatic enzymes appears to help.

How To Know if You Struggle to Digest Fat or Protein

Poor fat digestion and protein digestion often present differently. Below are some signs and symptoms that may occur.

Signs of Fat Digestion Issues:

• Greasy or floating stools
• Bloating or cramping after high-fat meals
• Fat-soluble vitamin deficiencies (A, D, E, K)
• Persistent troubles digesting fat symptoms

Signs of Protein Digestion Issues:

• Feeling “heavy” or excessively full after protein-rich meals
• Bloating or gas
• Undigested food in stools
• Low muscle mass or fatigue (due to amino acid deficiency)

Both dysfunctions can undermine your overall digestive health and nutrient absorption.

Challenges to Digestive Health: Fat and Protein Digestion

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1. Pancreatic Enzymes

Without sufficient pancreatic lipase (for fats) and protease (for proteins), you can experience poor digestive health. Pancreatic issues are more common than some people realize, with 15-20% of the population experiencing some form of .

Pancreatic enzyme supplements that contain proteases and lipases may be helpful for individuals with digestive discomforts, such as gas and bloating, when eating meals rich in fats or proteins. In particular, trypsin and chymotrypsin may be helpful for those struggling with protein digestion and who experience bloating after high-calorie meals.

2. Low Stomach Acid

Inadequate acid hampers protein digestion and downstream enzyme activation. Plus, new is pointing towards the potential link between low stomach acid and dysbiosis.

3. Bile Flow Issues

Without sufficient bile, your body can’t properly digest fat or absorb fat-soluble nutrients. Bile is created by the liver. A holistic approach to supporting fat digestion would include support for the liver. Milk thistle contains silymarin, which has antioxidant properties. Research has shown that protects liver cells from toxins and oxidative stress and enhances bile production. is used as an herbal medicine as a choleretic to help increase bile flow – it may help to treat or relieve digestive troubles.

4. Stress��

While acute stress has a function in our ability to adapt, be motivated, and thrive, our lives are more commonly afflicted by chronic stress. Stress inhibits the digestive system’s ability to function properly. In stage 2 of the stress response, called intermediate resistance, digestive symptoms can occur, including discomfort, gas or bloating. Add in poor eating habits, such as eating on the run or while distracted, and the digestive system can struggle. has been researched as an important part of improving digestive health.

Are Probiotics Helpful in Digestion?

While probiotics are part of the gut microbiota, an ecosystem of microbes that tends to be linked with fibre intake, we don’t typically associate them with fat or protein digestion. But, they are. The microbes in the gut . Plus, are associated with bacterial overgrowth and inflammation. It appears a balanced microbiome influences bile recycling, which is important in proper fat digestion.

When to Seek Support

Digestive health is vital to ensuring your body is able to absorb the essential nutrients and fuel it needs to thrive. If you are struggling with digestive health, consult a healthcare practitioner.

Where to Learn About Digestive Health

At the Ģ����Ƶapp, digestion is viewed holistically: proper enzyme activity, bile flow, stomach acid, stress, and gut microbiome function are interconnected.

With a holistic, evidence-informed approach, graduates of the Natural Nutrition Program use the school’s unique Motivational Interviewing techniques to support clients with digestive health issues. By addressing root causes of digestive health troubles, it is possible to improve fat and protein digestion and nutrient absorption.

Find a branch and register today!

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For many, including parents and those in certain professions, chronic stress can leave you feeling exhausted, cynical, and unwell. But, worst of all, chronic stress harms your health, with research showing chronic stress increases your risk of some health conditions, such as heart disease. It’s also changing your brain – the vicious cycle of chronic stress actually enlarges the which is responsible for fear and aggression. There are many evidence-based ways to naturally reduce chronic stress and prevent burnout. You could start today! Here’s how.

What is Chronic Stress?

Chronic stress is when over a long period of time, you experience a consistent sense of feeling overwhelmed and pressured. Stress is good if it’s motivating you, but too much and chronic stress is a problem.

Symptoms of Chronic Stress

You may experience including:

• sleep problems
• digestive issues
• headaches
• muscle pains
• weight gain
• troubles with concentration or memory.

What is Burnout?

Burnout is a result of chronic stress and typically involves emotional exhaustion, feelings of cynicism, and reduced desire to accomplish work. People with burnout can feel a loss of interest and find it difficult to concentrate. Burnout can come from a professional environment that lacks reward, the ability to accomplish tasks, and a sense of community and/or support, explains . You can make changes in your workplace. There are also natural lifestyle habits that can help you deal with burnout.

Are You Stressed or Depressed?

It’s important to understand that stress isn’t the same as mental health issues (depression, anxiety) that require a different kind of help. Traditional physicians may treat depression with medications. A naturopath might suggest or other such as omega-3s, vitamin D, St. John’s Wort, ginkgo, SAMe, 5-HTP, magnesium, or B vitamins. Chronic stress can increase your risk of developing depression if you aren’t coping well with stress.

7 Evidence-Based Ways to Naturally Relieve Stress

• Breathe
• Get Outside/Fresh Air
• Move More
• Herbs (Ashwagandha, Rhodiola)
• Essential oils (lavender)
• Ditch caffeine
• Hug a Friend

Breathe to Quickly Relieve Stress

Breathing might be the fastest way to relieve stress. Deep, cyclical breathing immediately reduces stress, improves mood and conscientiousness, better than cognitive strategies (changing your thoughts), according to a conducted at the University of Arizona. Focusing on the breath helps you tap into your more relaxed state (parasympathetic nervous system), which is the complete opposite to your overwhelmed, stressed-out, fight-or-flight response caused by chronic stress (sympathetic nervous system).

Fresh Air, Outdoors, & Exercise Reduce Stress

Many have noted exercise as an effective way to reduce stress, as well as exposure to nature as being restorative. Combined together, such as a walk in nature, appears to be an excellent way to reduce cortisol levels (a marker of stress in the body) and improve mood, notes .

Evidence-based Natural Medicines (Herbs) for Stress

Adaptogens are herbs that support the body during stress. Rhodiola () is an adaptogen approved in Europe for stress. Ashwagandha (Withania somnifera) is a well-known adaptogen with a history of traditional use, that in a randomized, double-blind controlled study in the morning for men and women.

Can Lavender Reduce Stress?

Known for their calming scent lavender essential oils are touted as stress-relieving. Science is limited but, in an animal , lavender essential oil improves the ability of the brain to adapt and learn (neuroplasticity) when cortisol levels were high.

How Caffeine Can Make Your Stress Worse

Increased caffeine consumption was linked with increased anxiety in males, in a 2021 . When looked at the effect of caffeine on adolescents, it raised concerns that caffeine can negatively impact the regulation of the neuroendocrine system.

Why Touch Is the Easiest Way to Naturally Relieve Stress

Touch has a calming effect, according to . A small gesture, such as a tap on the shoulder can impact how you feel. Social touch can help you better handle stress. A gentle touch from another person gives a sign that things are okay and inhibits fear and stress responses. Shake someone’s hand in greeting. Get a massage. Hug someone. Snuggle with a pet. Touch is an easy way to naturally relieve stress.

Is Stress Worth It

There are so many rewards of learning to better manage your stress: less anxiety, a better quality of life, a feeling of peace, lower blood pressure, better focus, and relationships. A healthy lifestyle isn’t just about eating well and exercising – it’s about learning skills that help you handle stress allowing you to experience a joyous, healthier life.

Do You Need a Change?

If your job is a source of chronic stress, you may be looking for a career change. A career in an area that you are passionate about. Learn more here.

References:

N-acetylcysteine as a new prominent approach for treating psychiatric disorders. .

The relationship between burnout, depression and anxiety: a systematic review and meat-analysis. .

Improvements in well-being and cardiac metrics of stress following a yogic breathing workshop: randomized controlled trial with active comparison. .

Health benefits of walking in nature: a randomized controlled study under conditions of real-life stress. .

Deciphering the role of physical activity in stress management during a global pandemic in older adult populations: a systematic review protocol. .

An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. .

Lavender essential oil ameliorates depression-like behavior and increases neurogenesis and dendritic complexity in rats. .

Adolescent caffeine consumption increases adulthood anxiety-related behavior and modifies neuroendocrine signaling.��.

Habitual coffee drinkers display a distinct pattern of brain functional connectivity. .

Calming effects of touch in human, animal and robotic interaction – scientific state of the art and technical advances. .

Contributed by Allison Tannis

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Hunger, Obesity, & GLP-1

There’s been a two-fold increase in in the last 30 years, driving researchers to find answers. Advancements in the scientific understanding of our hunger hormones, particularly GLP-1, have propelled a skyrocketing increase in GLP-1 medication use.

Also known as semaglutide, popular GLP-1 medications include Ozempic and Wegovy. GLP-1 medications mimic a hunger hormone that helps you feel full. However, this drug has undesirable side effects, including GI distress and muscle loss.

Are there ways to naturally control hunger and cravings? Yes, research shows you can naturally increase GLP-1 levels and control hunger with some simple holistic lifestyle habits.

4 Ways to Naturally Control Hunger & Cravings

To naturally control hunger and cravings, science suggests these holistic lifestyle habits may help:

1. Move Your Body: Head on outside for a short walk – exercise naturally controls cravings, says . Even a small bout of exercise suppresses the hunger hormone, ghrelin, while increasing the guts’ production of hormones that make you feel satiated (such as GLP-1).

2. Limit Stress: The stress hormone, cortisol, is linked with the hunger hormone, ghrelin. Reducing stress, and normalizing cortisol and ghrelin levels could be a way to naturally control cravings.

3. Eat Healthy, Fiber-Rich Foods: Every time you eat fiber, you trigger the natural production of the appetite-suppressing GLP-1 hormones. Microbes in your intestine break down fiber into smaller molecules, called . These short-chain fatty acids then stimulate the release of GLP-1 and that decrease your appetite.��

4. Eat Adequate Quality Protein: Protein is the most satiating nutrient. Eat protein for a longer suppression of your hunger hormone, ghrelin, according to . In a , adult men who ate eggs instead of a bagel for breakfast had lowered ghrelin levels and ate fewer calories for the rest of the day.��

5. Get Enough Sleep: Hunger hormones are tied to your day’s cycle of light and darkness, called the circadian rhythms. A lack of sleep increases your hunger hormone, ghrelin, while suppressing leptin – the spike in hunger makes (sweets and fatty foods) very tempting.

Understanding Your Hunger Hormones: From Cravings to Appetite Suppression

We all know how our decisions can be profoundly influenced by hunger. The part of the brain crucial for decision-making is surprisingly sensitive to hunger hormones. The hormone ghrelin increases hunger, while leptin and glucagon-like peptide-1 (GLP-1) medications suppress appetite.

1. Ghrelin

Called the hunger hormone, ghrelin is produced in your gut. Its effect is hunger. found this hormone increases activity in the part of the hippocampus in the brain that helps guide our behaviour. The hunger hormone triggers our brains to make us want to eat more.

2. Leptin

In contrast, suppresses appetite. Stored in adipose tissue (body fat), leptin signals to the brain that you’re full. The amount of leptin in your blood is proportional to the amount of body fat. Thus, obesity leads to a lack of sensitivity to leptin, making weight loss more challenging.

3. GLP-1

Another appetite-suppressing hormone is GLP-1 (glucagon-like peptide-1). GLP-1 medications, are drugs that mimic a hormone your bodies naturally make when you’re eating. tells your body to start absorbing the food and signals to your brain to suppress appetite. You feel full and satiated, causing you to eat less. Hence, GLP-1 medications have become extremely popular for rapid weight loss. However, these medications also have negative side effects, including gastrointestinal discomfort and muscle loss.

How to Naturally Increase GLP-1

Many macronutrients and phytochemicals are capable of naturally increasing GLP-1.��

Macronutrients: Fiber, protein, and healthy fats can naturally increase GLP-1, according to studies.��

Phytochemicals: Berberine, cinnamon, curcumin, EGCG, gardenia, and resveratrol.��

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Natural Alternatives to GLP-1: Foods and Nutrients that Help Control Hunger

shows some natural compounds influence GLP-1 release, including:

• Berberine
• Cinnamon
• Curcumin
• Fiber
• Gardenia ()
• Monounsaturated fatty acids
• Polyunsaturated fatty acids
• Protein
• Resveratrol
• Tea ()
• Wheat

Learn more about Holistic Nutrition at the Ģ����Ƶapp.

References:��

The effect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. .

Internal-state-dependent control of feeding behavior via hippocampal ghrelin signaling.��.

Short chain fatty acids: the messengers from down below. .

The role of peptide YY in appetite regulation and obesity. .

Ghrelin as prominent endocrine factor in stress-induced obesity. .

Glucagon-like peptide-1 (GLP-1) signalling in the brain: from neural circuits and metabolism to therapeutics. .

Acute exercise and hormones related to appetite regulation: a meta-analysis. .

Leptin and obesity: role and clinical implication. .

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. .

Boosting GLP-1 by natural products. .

The effects of a weight-loss herbal formulat RMC-107 and its eight individual ingredients on glucagon-1 peptide-1 secretion: an in vitro and in silico study. .

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6 Ways to Promote Active Aging and Healthy Holistic Longevity

shows several factors contribute to aging well:

• Daily physically activity
• Socially connect with others
• Intellectually engage
• Emotional/spiritual support
• Eat in healthy ways
• Having purpose

Social Connections Improve Lifespan

Being social is healthy and may be one of the most overlooked aspects of healthy active aging. shows a lack of social connections is an indicator of premature mortality. improving quality of life and reducing loneliness.

Healthy Brain: Benefits of a Holistic Healthy Lifestyle

It may be possible to mitigate Alzheimer’s disease risk with healthy lifestyle behaviours, notes experts on mounting research . One study noted a 60% lower risk of Alzheimer’s disease among aging adults who included four to five of these healthy lifestyle factors:

• low alcohol consumption
• not smoking
• a good eating pattern, rich in plant-based whole foods
• engagement in intellectually stimulating activities
• at least 150 minutes of moderate physical activity per week

Active Aging: Why Exercise Is Important to Adults

Regular physical activity is essential for human health. Being active helps maintain a healthy body weight and prevents or delays some age-related diseases. Plus, we all have to admit to feeling great after “busting a move”, “getting your stride on”, or whatever physical activity you favour. Endorphins can be thanked for those uplifting feelings. ��Endorphins are released in your body when you exercise and they act like morphine, reducing pain and causing a feeling of euphoria. Plus, other health benefits of moving your body include increased oxygen from deep breathing, improved circulation for toxin clearing, and brain stimulation.

Does Walking Help You Live Longer?

Yes, research has found that including physical activity in your lifestyle may lead to a longer, healthier life. According to a of over 27,000 people, living longer is possible by being active daily. Walking for more than 1 hour a day was associated with living longer than being inactive. Researchers also found a connection between active aging and lower medical expenditure.

Can a Couch Potato Benefit from Active Aging?

Becoming active can be beneficial to your health and improve how well you age. A large British showed staying active as we age leads to more successful aging. After 8 years, the researchers found participants who reported moderate daily activity were 3.1 times more likely to be healthy agers. Improvements were also seen among those who became active as they aged.

How Much Exercise Should an Adult Get?

Only 1 in 5 adults, and older adult Canadians, achieve the recommended 150 minutes of moderate-to-vigorous physical activity per week, based on the�� and World Health Organization. Are you moving enough?

How Being Active Promotes Youthful Skin

Living longer is possible when you are physically active and may come with an added benefit – more youthful-looking skin. Researchers at discovered that youthful-looking skin is more likely among individuals ages 40+ individuals who exercise regularly. In fact, among those who exercised regularly, their skin was closer to the composition of a 20 and 30-year-old.

References:

Perspectives of older adults on aging well: a focus group study. .

Active aging in very old age and the relevance of psychological aspects. .

Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. .

Taking up physical activity in later life and healthy aging: the English longitudinal study of ageing. .

Approaches to enhance soil connection in older adults: an integrative review of literature. .

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Luckily, there’s a lot you can do to help your immune system. Actually, many are the things we’ve been told by our parents for years:

• Get enough sleep
• Eat well
• Go outside to play
• Take a deep breath

Let’s take a closer look at what experts say about pneumonia, lung health, mucus, immunity, and how you can help your body heal faster, naturally.

Note: Natural remedies cannot cure or treat pneumonia; seek advice from a qualified medical professional.

Let’s take a closer look at pneumonia and how it affects your body.

What is Pneumonia?

Pneumonia is an infection in one or both of your lungs caused by bacteria or viruses. The infection causes inflammation in your lungs. As the tissue swells, fluid and pus build up in the air sacs in one or both of your lungs.

Adults older than age 65, children under the age of 2, and people with heart or lung conditions, weakened immune systems, or underlying health conditions are at higher risk of pneumonia becoming a life-threatening condition.

Symptoms of Pneumonia

Cough, chills, fever, and difficulty breathing are common symptoms of pneumonia. Symptoms may also include chest pain, confusion, fatigue, nausea, vomiting, or diarrhea. It is important to see a doctor if you have difficulty breathing, chest pain, or a persistent fever or cough.

How Do You Build Immunity to Pneumonia?

Although the expression, “build immunity” is popular, it is not a scientifically accurate term. However, it is possible to support your immune system, helping it be the best it can be.

Your body is usually pretty good at preventing the bacteria and viruses in the air you breathe from infecting your lungs, but sometimes they overpower your immune system.

Good hygiene, such as regular hand washing or alcohol-based hand sanitizer, as well as wearing facial masks in public settings are suggested by community health organizations as ways to help protect your body from infections.

For instances when your body does encounter a potentially troublesome bacteria or virus, you’ll want a strong immune system ready. Your lungs have a unique pool of (a type of white blood cell) that can quickly recruit other immune cells upon infection. Supporting drainage of the lungs can also speed the recovery of pneumonia.

A holistic lifestyle that includes enough rest, movement, good nourishment, and stress management can help keep your immune system strong.

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6 Natural Solutions that May Help Soothe Symptoms of Pneumonia

• Choose Healthy Foods – good nutrition helps your body recover.
• Drink Lots of Fluids – staying hydrated can help loosen secretions and bring up phlegm.
• Avoid Alcohol – difficult on the body it could weaken your immune system.
• Rest – defeating invading bacteria or viruses is tiring work, so rest up.
• Humidity – steamy baths, showers, or humidifiers help your airways and can ease breathing.
• Natural Medicines – potentially helpful supplements include NAC, vitamin D, echinacea, probiotics, and zinc.

What Helps You Recover From Pneumonia Faster, Naturally?

Research shows there are natural medicines that support the body’s ability to enhance the immune response and clear fluid in the lungs, two actions that may help with recovery from respiratory tract infections, such as pneumonia.

1. Echinacea

A well-known natural medicine with immune-supporting effects, studies show Echinacea purpurea enhances the immune system response during respiratory infections: a Canadian , after a week of taking Echinacea supplements, the number of neutrophils circulating increased, as well as other immune cells involved in fighting infections.

It’s proposed that echinacea may play a role in speeding up recovery from respiratory tract illnesses, and in reducing the risk of recurrent infections and complications, including . But, there’s insufficient data to date on whether it has beneficial effects on the immune system during pneumonia.

2. Vitamin C

Despite many on the potential of vitamin C in the prevention or treatment of pneumonia, it is uncertain as to whether it has an effect. However, vitamin C is an essential nutrient known to play a role in aspects of the immune response.

3. Zinc

A mineral known to play a central role in the immune system, zinc deficiency increases susceptibility to infectious diseases. A review of , including over 2000 patients with severe pneumonia reported zinc given as an adjunct to the treatment of severe pneumonia is effective in reducing rates of mortality.

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How Do You Get Rid of Mucus in Your Lungs Naturally?

Traditional at-home solutions to help alleviate mucus in your respiratory tract include the use of humidifiers, hot baths, or steamy showers, elevating your head, and drinking lots of clear liquids. As for natural medicines, here’s what science says about NAC and probiotics:

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NAC

N-acetylcysteine (NAC) supports the immune response in the lungs in multiple ways that help reduce symptoms of pneumonia and other inflammatory respiratory tract. As such NAC is widely used as a mucolytic remedy and antioxidant in clinical practice. show NAC helps reduce both the clearance, and amount of mucus that is produced.

Probiotics

The immunomodulatory effects of probiotics are well established, with studies suggesting probiotics can help reduce inflammation in the lungs due to disease. Interestingly, the study also found evidence that probiotics can reduce mucus secretion in the lungs. More research is needed, but future research will enhance our understanding of the important role the human microbiome plays in immunity, pneumonia, and other respiratory infections.

Can You Naturally Reduce Recurrence of Pneumonia?

Are you susceptible to repeat episodes of pneumonia? A holistic lifestyle allows you to support your body, enhancing the ability of your immune system to do it’s best to defend against viruses and bacteria in the air you breathe from infecting your lungs.

Vitamin D

One consideration is your vitamin D status, particularly for children and those living in northern latitudes where sunlight exposure is limited during winter months. Thirteen found vitamin D supplementation reduced the incidence of repeat episodes of pneumonia – it was most effective in children. High dose vitamin D intervention appears to enhance immune efficacy, but to support that vitamin D supplementation has therapeutic effects on pneumonia, more studies are needed.

Learn more about the immune system and how a holistic approach can support wellness at CSNN.

CSNN offers the Natural Nutrition Program with evidence-based holistic approaches to health, including the illnesses of greatest current concern. Pneumonia is one of the most commonly searched illnesses by Canadians and Americans due to rising rates of respiratory track illnesses. Learn more about pneumonia, the immune system and science-backed strategies to improve wellness at CSNN. Find a branch today!��

References:

Pneumonia. .

Echinacea reduces the risk of recurrent respiratory tract infections and complications: a meta-analysis of randomized controlled trials. .

Echinacea purpurea: A proprietary extract of echinacea purpurea is shown to be safe and effective in the prevention of the common cold. .

A proprietary extract from the echinacea plant (Echinacea purpurea) enhances systemic immune response during a common cold. .

Vitamin D deficiency and severity of pneumonia in Indonesian children. .

Efficacy of high-dose vitamin D supplementation as an adjuvant treatment on pneumonia: systematic review and a meta-analysis of randomized controlled studies. .

Effect of N-acetylcysteine on mucosal immunity of respiratory tract. .

Vitamin C supplementation for prevention and treatment of pneumonia. .

Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: A meta-analysis of randomized, double-blind and placebo-controlled trials. .

The post Understanding Pneumonia: Natural Ways to Strengthen Immunity and Support Recovery appeared first on CSNN National Page.

By integrating small, sustainable changes into your daily routine, you can start to nourish your body, mind, and spirit in ways that help you feel happier, more resilient and successful. Here are five ways to unlock a more vibrant, energized, and mentally fit version of yourself. Let’s dive into these holistic strategies that support men’s mental health.

1. Fuel Your Brain: What to Eat to Support Men’s Mental Health

What you put on your plate has a direct impact on your brain function and mood. When researchers analyzed the diets of 15,980 adults, those who ate more fruits and nuts, as well as avoided fast/fried foods had a reduced risk of depression.

Omega-3 Fatty Acids
Eating certain foods can support your mental health. Nutrients, such as omega-3 fatty acids found in fatty fish like salmon, are linked with mental health. Deficiencies in omega-3 fatty acids are linked with an increased risk of developing depression, ADHD and other psychological disorders. This may be because omega-3 fatty acids have roles in neuroinflammation and neurotransmission.

Vitamin C
If you’re struggling with motivation and focus, you may want to eat some more fruits and vegetables. Not getting enough vitamin C, which is found in many fruits and vegetables, is related to a low level of mental vitality. Snack on some raspberries – it may contribute to better mental performance and sustained attention.

Water
Don’t forget to drink water – dehydration can quickly lead to brain fog, fatigue, and irritability. Making water your primary beverage is one of the simplest and most effective ways to support your mental acuity throughout the day.

Flavonoids
Nutrients, such as flavonoids found in chocolate, appear to influence mental health through their impact on the hypothalamus-pituitary-axis (HPA). show that chocolate may reduce cortisol levels (stress), but it is unclear if this translates to physiological effects.

Butyrate
Indirectly, you can impact your brain by eating whole foods. Whole foods that contain insoluble fibre may support mental health. Insoluble fibres can be fermented by microbes in the intestinal tract to create short-chain fatty acids (SCFAs). Short-chain fatty acids, such as butyrate, travel from the gut into the bloodstream and make their way to the blood-brain barrier. Here, regulate the transfer of nutrients involved in the maintenance of the blood-brain barrier, directly influencing the brain. In addition, SCFAs appear to mediate the immune system, HPA axis and the synthesis of several neurotransmitters.

Best Foods to Support Men’s Mental Health��

• Omega-3 Rich Fish (Salmon)
• Whole Foods (Raspberries)
• Dark Chocolate

A well-nourished brain is better equipped to handle stress, think clearly, and maintain a positive outlook. Enjoy eating healthier foods which contain nutrients known to support the brain, while avoiding fatty or fried foods, as part of a lifestyle that could support mental health.

2. Move Your Body for Better Mental Health

Physical activity might be nature’s best mood booster. When you move your body, your brain releases endorphins, which act as natural painkillers and can elevate your mood. Exercise is a key strategy you can incorporate into your daily routine to improve your mental health.

The secret to improving men’s mental health is finding a form of movement that you genuinely enjoy. Turn exercise from a chore into a rewarding part of your day. According to the , even small, regular doses of exercise may have a protective role against depression. Let’s get moving to support mental health!

Find Your Way to Move:

• Team Up: Join a local sports league like pickleball, softball, or hockey for the dual benefit of exercise and social connection.
• Explore the Outdoors: Whether you love to hike, bike, garden or kayak, being active can be an effective way to improve mental health.
• Build Strength: Weightlifting or bodyweight exercises don’t just build muscle – it can build , according to research.
• Start Small: A brisk 30-minute walk each day is a fantastic and accessible starting point for improving men’s mental health – no need to train for a marathon to see benefits.

3. Master Your Mindset: Supporting Men’s Mental Health Naturally

Your mind is a powerful tool. The things you focus on and how you speak to yourself can shape the way you see yourself and the world around you. It’s possible to train your mind to support your happiness. Work on trying to adopt a positive and mindful mindset to help you build an inner foundation of strength that can help you weather any storm.

How to Practice Mindfulness

The simple practice of being present in the moment without judgment can be a game-changer. This can be as simple as focusing on wiggling your toes, feeling what’s underneath you. can also be practiced by taking deep breaths, focusing on the air going in and out of your nostrils. When college students participated in a mindfulness program, found it had a positive effect on their mental health, reducing levels of stress, anxiety, and depression. In addition, they found it improved their quality of sleep and life satisfaction.

Mindset Workouts for a Stronger You:

• Practice Gratitude: Each day, take two minutes to write down or think of three things you are grateful for – shift your brain’s focus toward the positive.
• Embrace Stillness: Try a few minutes of daily meditation. You can use an app to guide you. Take a moment to observe your thoughts and calm your mind.
• Challenge Your Inner Critic: Learn to recognize and challenge negative self-talk. Are those thoughts true? Would a friend agree with them? Treat yourself with compassion.

4. Connect with Your Tribe: Improving Men’s Mental Health

Connection is a fundamental human need. Foster your relationships with people in your life who bring you joy. Loneliness can be tough on mental health. Make a conscious effort to connect with others. Make plans to meet a friend this weekend. Engage in an activity or club you’re passionate about. Intentionally schedule time to be with friends or connect with your community – social connections can support men’s mental health.

5. Rest for Mental Health

Enough can not be said about sleep. Commonly, a priority that gets pushed aside in favour of streaming another episode of your favourite show, sleep should not be neglected. Sleep is your brain’s way of resting and restoring. Get a good night’s sleep – it’s one of the best ways to improve men’s mental health naturally.

How Sleep Improves Mental Health

Mounting supports that improving sleep can lead to improvements in:

• Mental health
• Depression
• Anxiety
• Rumination
• Stress

How to Improve Your Mental Health, Naturally

There are many easy lifestyle strategies you can start today to improve your mental health. If you feel inspired to learn more, particularly about the profound impact of nutrition on well-being on mental health, the Ģ����Ƶapp (CSNN) offers incredible courses holistic guides and workshops.

CSNN has been a leader in holistic nutrition education for over 30 years. Programs, like the Natural Nutrition Diploma Program, can empower you with the scientific knowledge and practical skills to transform your health and professionally guide others.

You can take control of your mental health. Start your journey by integrating these natural strategies into your life. Start today, one small step at a time. Explore courses at .

References:

The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND”: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. .

Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. .

Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults. .

Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. .

Omega-3 fatty acids and mental health. .

Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial.

Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. .

Muscle-strengthening exercise and positive mental health in children and adolescents: an urban survey study. .

Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. .

Effect of mindfulness program on stress, anxiety, depression, sleep quality, social support and life satisfaction: a quasi-experimental study in college students. .

Improving sleep quality leads to better mental health: a meta-analysis of randomized controlled trials. .

The post Top 5 Ways Men Can Improve Their Mental Health Naturally appeared first on CSNN National Page.

If you’re struggling, you’re not alone. According to the Canadian Mental Health Association, one in five Canadians will experience a mental health problem or illness in any given year. Stigma still exists despite growing mental health awareness. Sadly, this often prevents people from speaking openly or seeking help.

Could an underutilized approach offer solutions? Holistic nutrition focuses on the mind, body and spirit, recognizing that wellness is integrated into multiple facets of your life. Sleep, stress, work, relationships, food, and daily movement impact how you feel. Mental health is considered as important as nutrition or physical activity in functional holistic nutrition. Let’s explore evidence-backed ways you could improve your mental health naturally today!

Can You Improve Your Mental Health, Naturally?

Improving your mental health can be easier than you think. Many effective strategies are accessible, affordable, and easily incorporated into your lifestyle. You can start right now!

• Tune in to how you’re feeling.
• Are you frequently overwhelmed, irritated, or fatigued?
• These could be signs your mental health needs attention.

have found that checking in daily with your feelings can be a helpful first step in mental health improvement. If you’re mental health isn’t the greatest, there are things you can do.

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7 Ways to Naturally Improve Mental Health

There’s no one-size-fits-all solution, but there are an abundance of ways to improve mental health naturally. The most effective natural strategies are those that promote balance across body systems.

1. Prioritize sleep: Aim for 7–9 hours per night. Poor sleep quality makes mental health harder to achieve, according to a .
2. Move your body: Regular can improve mood and reduce symptoms of anxiety and depression. While the best exercise for mental health isn’t going to be the same for each person, moderate-intensity exercise done in a supportive, group setting appears to have great benefits for mental health. suggests regular physical activity is a powerful, natural tool for boosting mood and supporting mental health.��
3. Eat nutrient-rich foods: Your brain needs the right fuel to function optimally. shows what you eat impacts how you feel. Known as good mood foods, certain foods are more likely to improve mental health naturally than others. On the other hand, eating is linked with poor mental health. Certain nutrients, such as omega-3 fatty acids, magnesium, B vitamins, and antioxidants are critical for brain health.
4. Mindfulness Practices: Meditation, yoga, and gratitude journaling may help you better cope with stress, according to . Recent evidence suggests future research will look into how mindfulness practices may reduce the reactivity of the , the brain’s fear center.
5. Go Out in Nature: Does nature improve mental health? Absolutely. Exposure to natural environments is a no-cost, powerful way to alleviate stress. Time spent in green spaces has been shown in a number of to reduce anxiety, increase mood-boosting neurotransmitters, and lower blood pressure. Take a walk in the park during your lunch break or after dinner. Keep indoor plants in your office. Try grounding or “earthing” (walking barefoot on natural surfaces, such as grass or sand). Even the use of natural elements, such as wood or stone, in workspaces appears to lower stress in . Take a daily walk in a park or wooded area. You could keep indoor plants in your office as another way to improve mental health naturally.
6. Breathwork and Deep Breathing: Diaphragmatic breathing activates the parasympathetic nervous system – your rest and digest system. In , the use of breathing interventions was found to lower cortisol (stress levels).
7. Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and holy basil help regulate your body’s stress response. While the typical onset of stress is a response that can feel like a crazy rollercoaster ride, adaptogens can help moderate these extremes. Meanwhile, adaptogens can be energizing during chronic stress, a time when many can feel exhausted. Studies have shown that adaptogens can reduce anxiety and fatigue.

Should You Set Mental Health Goals? A How-To Guide��

Working on your mental health can lead to incredible benefits in your life. But, where do you start? Discover the benefits of setting mental health goals and strategies that help you achieve them. Here are 3 goals for mental health worth setting and how to achieve them:

1. Emotional Regulation: Helps you learn to identify and process your emotions, leading to better resilience in difficult situations than the vulnerability experienced when you suppress them. Techniques like journaling, breathwork, and counselling can help.
2. Resilience Building: Develop the ability to bounce back after challenges. With resilience, you’re able to better handle the challenges life throws at you. To get there, work on building a stronger support network, practice mindfulness and self-compassion.
3. Mental Clarity: In stressful situations, it can be hard to maintain focus, make decisions, and learn new things. With mental clarity, you can do this better. Finding ways to lower anxiety in stressful moments, such as deep breathing or grounding techniques, can help. Of note, brain fog, forgetfulness, or indecisiveness may signal nutritional imbalances or chronic stress.

Can You Fix Anxiety, Naturally?

Understanding the root causes is essential. Nutrient deficiencies, gut health imbalances, chronic inflammation, trauma, and lifestyle stressors can all contribute to anxiety. Working with a holistic practitioner—such as a CSNN-trained holistic nutritionist—can help identify personalized root causes and offer comprehensive, non-invasive solutions that don’t rely solely on medication.

Can You Fix Depression, Naturally?

Sadly, depression impacts many lives. Luckily, some natural strategies are linked with lower rates of depressive feelings, such as exercise. In fact, have been completed – scientific-evidence supports that exercise can help those experiencing depression. Exercise can mitigate the harmful effects of other stressors when performed at moderate intensities. This is made possible by the changes in blood flow that occur during exercise, as well as the release of helpful, feel-good .

How to Improve Mental Health Awareness

The Ģ����Ƶapp is passionate about enhancing mental health awareness and educating future wellness leaders with a holistic mindset. At CSNN, students don’t just learn about vitamins and meal planning, they discover the root causes of illness and how emotional, psychological, and spiritual aspects play a role in wellness.

Whether you’re a curious beginner or are considering a career as a holistic nutritionist, CSNN offers:

• Workshops for those curious to learn a little more
• Holistic Culinary Certificate to master healthier cooking
• Natural Nutrition Program lets you turn your passion into a career
• Virtual, in-class, and distance education learning options that fit your lifestyle

You Can Improve Your Mental Health (And, Help Others)

You don’t need to be a therapist to make a difference. By prioritizing your own mental health, you inspire others to do the same. You create ripple effects of compassion, clarity, and calm in your community.

If you’re ready to learn how a holistic understanding of health can help improve mental health naturally, consider learning with the Ģ����Ƶapp.

• Attend an upcoming Open House
• Join a Culinary or Wellness Workshop
• Enroll in the Natural Nutrition Program

Start making mental health your priority today! Explore how at

References:

Daily survey participation and positive changes in mental health symptom scores among Royal Canadian Mounted Police Cadets. .

A meta-analysis of randomised controlled trials. .

Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. .

Exercise and mental health: many reasons to move. .

Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. .

The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. .

The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. .

Nature in the Office: A Systematic Review of Nature Elements and Their Effects on Worker Stress Response. .

Amygdala-driven apnea and the chemoreceptive origin of anxiety. .

The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. .

The post Mental Health Naturally: A Holistic Guide to Feeling Better Inside and Out appeared first on CSNN National Page.

Can AI wearables help you sleep better? And what role does holistic nutrition play in optimizing rest? Let’s explore how cutting-edge sleep technology, combined with a natural approach, can help you achieve deeper, more rejuvenating sleep.

How AI Wearables Are Transforming Sleep��

Some AI wearables can provide personalized insights into what’s disrupting your rest. is even investigating whether they have the ability to help identify sleep apnea. Here are some ways AI wearables can offer insights into your sleep:

• Heart rate variability (HRV) – Elevated nighttime heart rate can indicate stress.
• Breathing patterns – Helping identify potential respiratory disruptions, including sleep apnea.
• Sleep cycles – Detecting time spent in light, deep, and REM sleep.
• Sleep disruptors – Pinpointing factors like late-night screen exposure, which delays melatonin production.

What Can AI Wearables Tell You About Sleep?

While these smart devices are able to track certain biological markers, they are not the same as clinical sleep tests. They can however, in some cases, offer insights into ways you may be able to change your habits to improve your sleep. Here are some examples:

• Optimal bedtime routines – AI wearables can alert you when it is time to wind down based on previous sleep patterns.
• Guided breathing & relaxation techniques – AI wearables can prompt stress-reducing exercises before bed or during the day.
• Circadian rhythm alignment – AI advises on light exposure and meal timing to support natural sleep cycles.

Are There Downsides to Wearing AI Technology to Bed?

Some wearable AI devices can feel bulking or restrictive to sleep with. There are also some other potential downsides:

• EMF Exposure – Electromagnetic field (EMF) exposure is ongoing, with some concerns that it could be linked to DNA damage, which may increase risks of cancer.
• Sleep Anxiety () – Obsessing over sleep data may lead to increased stress which may worsen sleep quality.
• Inaccuracy – AI wearables can misinterpret sleep stages or wakefulness.
• Tech Dependence – Over-reliance on AI insights may weaken personal sleep intuition.
• Lack of Data Access – many consumer-grade devices do not allow access to the raw data, only algorithm generated results.

While AI sleep wearables can offer valuable insights, they should be used as a tool – better sleep needs a personalized, holistic approach.

Why a Holistic Approach is Essential to Better Sleep

Technology alone isn’t enough. To leverage the information into a successful sleep strategy an integrated approach is needed. Consider:

• Nutrition (meal timing, melatonin, herbal supplements)
• Stress management (breathing and relaxation techniques)
• Lifestyle changes (circadian rhythm alignment, bedtime routines, exercise)

Sleep is one of the most underrated aspects of a healthy lifestyle. Experts at CSNN created a Guide to Better Sleep, Naturally, to help.

How Much Sleep Should You Get?

Adults should get 7 or more hours of sleep per night. Yet, most are not – the has declared sleep-related problems a public health epidemic. But, is tracking the number of hours we sleep the most important measurement of sleep health?

Wearable AI data has expanded sleep studies beyond clinical labs, uncovering new insights. While AI wearables are used to improve sleep efficiency, data shows our modern day society lifestyle is not well aligned to our circadian rhythm – the body’s biological clock. This misalignment of our circadian rhythm should be concerning – we may be focused on the wrong thing.

Is When You Go To Bed More Important Than How Many Hours You Sleep?

Circadian misalignment can disrupt circadian function, influencing daily rhythms of sleep–wake activity, temperature and hormone secretion, potentially compromising health and well-being.

Circadian misalignment can disrupt a variety of body systems, resulting in a decline in health and wellbeing. Here are some of the ways can impact health:

• Impaired autonomic function
• Cardiovascular risks
• Increased insulin sensitivity
• Increased inflammation
• Linked to conditions like cancer and depressive disorders

While AI wearables provide valuable sleep insights to help with sleep efficiency, distractions by such data may not necessarily help you align with your circadian rhythm – which offers health benefits. AI cannot replace fundamental sleep hygiene and circadian rhythm alignment. A holistic approach, combining technology with mindful nutrition and lifestyle adjustments, is essential for truly restorative sleep.

5 Surprising Factors that Impact Sleep Quality

1. Meal Timing – the circadian rhythm, metabolism and nutrition are linked. Since hormones involved in food consumption and absorption (insulin, leptin, ghrelin) also impact the circadian rhythm, its no surprise show eating late at night (close to bedtime) can result in difficulties falling asleep.
2. Mediterranean Diet – an example of an eating strategy that incorporates many plant-based, whole foods, the demonstrates even more consistent, positive influence on sleep quality than meal timing. Great news for those with work schedules that are challenging to avoid late night eating – choosing healthy foods may help.
3. Discrimination – in an understudied field, The Jackson Heart Study included into the high burden of poor sleep among African-Americans, noting a link between everyday discrimination and poor sleep quality. A special reminder that social aspects of our lives impact sleep – addressing such factors is important in a holistic approach to wellness, and the creation of an inclusive, supportive and healthy community.
4. Smartphone Use – when college students were asked about their smartphone use and sleep quality, a link between high use and poorer sleep was found. Of note, a solution proposed by the was physical activity.
5. Knowledge – A better understanding of sleep hygiene and food has been linked in with improved sleep length, overall sleep quality and shorter time to fall asleep, respectively. Gain more knowledge to help you sleep better with the science-backed programs and courses at the Ģ����Ƶapp.

Learn How to Optimize Sleep, Naturally

The Ģ����Ƶapp (CSNN) offers a variety of science-backed courses that dive into sleep, stress, and how holistic approaches, including nutrition, can help. Learn more at CSNN.

Explore CSNN’s courses and discover how to be empowered to:

• Take control of your well-being
• Understand how food and lifestyle impact sleep
• Launch a career in the growing wellness industry

References:��

Detection of Sleep Apnea Using Wearable AI: Systematic Review and Meta-Analysis..

State of the science and recommendations for using wearable technology in sleep and circadian research. .

Human-made electromagnetic fields: ion forced-oscillations and voltage-gated ion channel dysfunction, oxidative stress and DNA damage (review)..

The tale of orthosomnia: I am so good at sleeping that I can do it with my eyes closed and my fitness tracker on me..

Meal timing regulates the human circadian system..

Chronobiological perspectives: association between meal timing and sleep quality..

The effect of mediterranean diet and chrononutrition on sleep quality: a scoping review..

Associations between everyday discrimination and sleep quality and duration among African-Americans over time in the Jackson Heart Study..

Influence of smartphone addiction on sleep quality of college students: The regulatory effect of physical exercise behavior..

The relationship between knowledge, dietary supplementation, and sleep quality in young adults after the COVID-19 pandemic..

Are humans facing a sleep epidemic or enlightenment? Large-scale, industrial societies exhibit long, efficient sleep yet weak circadian function..

The post Sleep Smarter: How AI Wearables and Holistic Nutrition Can Transform Your Rest appeared first on CSNN National Page.

Are Seasonal Allergies Getting Worse?

Climate change is making seasonal allergies worse by increasing pollen production and extending allergy seasons. According to research from the , rising temperatures and higher carbon dioxide levels are causing plants to produce more pollen. This leads to longer allergy seasons and more intense reactions.

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Is Allergy Season Starting Earlier?

Yes, a found that allergy seasons are beginning earlier each year. This means those who suffer from seasonal allergies naturally may need to prepare for symptoms sooner than before.

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Seasonal Allergy Symptoms

Common seasonal allergy symptoms include:

• Sneezing
• Runny or congested nose
• Itchy, watery eyes
• Sore throat or postnasal drip
• Fatigue
• Sinus pressure and headaches

Mechanism of Seasonal Allergies

Allergic reactions occur when the immune system mistakenly identifies harmless pollen as a threat. triggers the release of histamine, causing inflammation and symptoms such as congestion and itchy eyes.

What Time of Year Are Seasonal Allergies the Worst in Canada?

In Canada, seasonal allergies peak during different times of the year:

• Spring (March–June): Tree pollen allergies (maple, oak, birch)
• Summer (June–August): Grass pollen allergies (bluegrass)
• Fall (August–October): Ragweed pollen allergies

Those looking for natural allergy relief should consider preparing ahead of peak allergy seasons.

9 Natural Remedies for Seasonal Allergies

While a variety of natural remedies may help with seasonal allergies, according to traditional use and some newer research. While there is no cure for seasonal allergies, certain plant compounds support the body in ways that may be helpful for those struggling with symptoms.�� Here are a few natural remedies for seasonal allergies that have been studied:

Butterbur

• A randomized, double-blind found that a butterbur extract (ZE 339) was as effective as the antihistamine cetirizine, without drowsiness. More research is needed.
• May reduce inflammation and block histamine release.��

Honey

• A found consuming local honey may reduce allergy symptoms over time.
• Local honey may act as sort of natural immune system primer suggests preliminary research, and in turn may reduce sensitivity to pollen. More research is needed.

N-Acetylcysteine (NAC)

• A study in found NAC helps break down mucus and improve respiratory function.
• May help relieve nasal congestion and sinus pressure which can be a symptom of seasonal allergies.

Nettle

• According to , stinging nettle is used in herbal medicine to help relieve seasonal allergy symptoms.
• In a , nettle appeared to improve allergic rhinitis symptoms.

Probiotics

• A showed mounting evidence suggests probiotics may help relieve allergy symptoms by supporting immune balance.
• Probiotics contain microbes that improve the gut microbiome. The gut microbiome cross-talks with the immune system. As such, probiotics appear to help modulate immune system reactions, which may be helpful during seasonal allergies.

Quercetin

• Research reported in the journal, , suggests quercetin, a plant flavonoid, stabilizes mast cells and reduces histamine release.
• Found in apples and onions, quercetin is considered to act like a natural antihistamines.

Turmeric

• A study in reported that the active compound in turmeric, called curcumin, has anti-inflammatory and antihistamine properties – two functions which may support someone struggling with seasonal allergy symptoms.
• Take turmeric with black pepper to enhance its absorption.

Vitamin C

• A found vitamin C may act as a natural antihistamine, reducing allergy symptoms.
• Found in citrus fruits, bell peppers, and leafy greens.

Vitamin D

• Research in suggests vitamin D deficiency may worsen allergies.
• Supplementing with vitamin D may be needed in areas where natural sun exposure is limited, such as in Canada.

Lifestyle Tips for Seasonal Allergy Relief

A holistic approach to wellness helps take into account all of the factors that impact health: physical, mental, emotional, social, and spiritual components. To best manage seasonal allergies naturally, here are some holistic lifestyle tips that may be worth considering:

• Limit outdoor exposure: Check pollen forecasts and stay indoors when levels are high.
• Use an air purifier: Helps remove airborne allergens from indoor spaces.
• Shower and change clothes: After being outside, remove pollen from skin and clothing.
• Eat foods with anti-inflammatory properties: Foods rich in omega-3s, antioxidants, and probiotics.
• Try nasal irrigation: Using a saline rinse or spray can help clear allergens from nasal passages and relieve dryness.

Take Control of Your Health with CSNN

If you’re interested in learning more about natural remedies for seasonal allergies and holistic health, consider enrolling in courses or workshops at the Ģ����Ƶapp. Whether you’re looking to relieve allergy symptoms or enhance overall well-being, CSNN offers programs in a variety of study formats to help you gain valuable knowledge in natural nutrition and wellness.

Learn More

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References:

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A comprehensive review on natural products caused allergy and its mechanism,

2023 Dec, 42:100778.

25-year retrospective longitudinal study on seasonal allergic rhinitis associations with air temperature in general practice. 2022;32(54).

Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle��(Urtica dioica)��root extract: a Randomized, Double-Blind, Placebo- Controlled, Clinical Trial. . 2017 Winter;16(Suppl):112-118.

The potential use of honey as a remedy for allergic diseases: a mini review. 2021 Jan 26;11:599080.

Effects of N-acetylcysteine on oxidative stress and inflammation reactions in a rat model of allergic rhinitis after PM exposure. 2020 Dec 10;533(3):275-281.

The effects of vitamin C on respiratory, allergic and immunological diseases: an experimental and clinical-based review. 2023 Apr;31(2):653-672.

Vitamin D and the development of allergic disease: how important is it? 2015 Jan;45(1):114-125.

Immunomodulatory effects of cur cumin in allergy. 2008 Sep;52(9):1031-9.

Quercetin a promising functional food additive against allergic diseases: a comprehensive and mechanistic review. 2024 May;116:106152.

The post Are Seasonal Allergies Getting Worse? A Guide to Natural Remedies for Seasonal Allergies appeared first on CSNN National Page.