The scary side effects of sleep deprivation...
Think too little sleep is no big deal? Here’s how sleep deprivation could be wreaking havoc on everything from your weight to your sex life.
We overachieving, Type-A New Yorkers think nothing of getting an average of five hours of sleep or less per night. In fact, it’s almost like a badge of honor to say we can exist on so few zzz’s. And because attitude affects such a large part of our experience in life, those friends and clients of mine who believe they’re “impervious to fatigue” (a saying of an ex boyfriend of mine), they can in fact get away with a lot less sleep for longer than a person that believes otherwise. But while the short term effects can be manageable for some, in time, sleep deprivation has serious, long term side effects and can ultimately kill you. And sleep deprivation is not just a New York City epidemic, 40% of Americans don't get the recommended minimum amount of sleep, according to a new Gallup report. A stark contrast to 1942, when 84 percent of Americans said they got seven or more hours of sleep a night. One of the main reasons-the Internet, Google and Facebook. Or in my case, Netflix-catching up on on entire season of Orange is the New Black:)
What constitutes sleep deprivation?
The average adult needs about seven to nine hours of sleep each night, according to the National Sleep Foundation. Even one bad night’s sleep can have consequences, but string together one week and the risks go up exponentially.
Side Effects of Sleep Deprivation:
The immediate side effects of missing sleep are obvious, you feel groggy, mentally foggy and cranky. But there are more insidious side effects of getting too little sleep -- generally understood to mean six hours or less a night:
MY FAVE RECOS TO HELP YOU GET MORE ZZZ’s:
Ah, if only falling asleep was as simple as when we were five years old. My mother used to come into my room and rub my back while humming or singing Brahams Lullaby. There are several things you can do, including listening to Braham’s Lullaby (see my Spotify playlist).
1. Stick to a sleep schedule: Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. Set a time you’re going to be lights out and stick to it!
If you have trouble falling or staying asleep:
Take melotonin 2.5-5 mgs one hour before desired sleep time. This will help you get to sleep. Source Naturals Spray. Not all melatonin works the same. This one tends not to have any hangover effect and you can regulate the dose
If you are feeling anxious at bedtime try:
2. Have a routine 1/2 hour before desired sleep time: Do the same things each night to let your body and mind know it's time to wind down. For me this includes using the Infrared Sauna or taking a warm bath with magnesium salts and essential oils and listening to my fave PM Zen music (see Spotify) or book on tape. Or sipping my fave bedtime tea and reading my latest fave book. Calming activities let your mind and body more easily transition from your busy day to sleep.
3. Avoid eating and drinking within three hours of bedtime. You don’t want to go to bed hungry but you don’t want to be stuffed either. Be aware that nicotine and alcohol can affect your sleep. They’re stimulants and while drinking does make you drowsy, it ultimately affects your sleep as it wears off.
Other healthy living tips that affect sleep:
4. Limit or avoid using electronics within 30 minutes of sleep.
Avoid the TV, Ipad and phone as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with your brain’s ability to create melatonin.
5. Create a sleep sanctuary.
Basic Feng Shui and common sense will tell you the following is best for :
6. Limit daytime naps
7. If none of these things works, try the Cranial Stimulator. This device is far and away the most powerful tool I know of to remedy long term insomnia and I highly recommend it. I first used it for a client who suffered from major anxiety and could not sleep past 4AM a single night. After the recommended above protocols and using the CS for 40 days his insomnia was cured.
Like all new, healthy habits, it takes time to establish a good sleep routine. Set your mind on stringing together five, good nights and go from there. LMK how these reco’s work for you! And sweet dreams. xoMB
This week I'm blogging about the third of my eight, essential healthy living tips-stay hydrated. This is the one habit with which almost everyone needs a little help. Here are some reasons why hydration is so high on my list and some simple tips on how you can get the water & mineral balance right in your life.
BENEFITS OF HYDRATION:
FAQ’s RECOMMENDATIONS & TIPS:
Q: How much water/liquids do YOU need?
A: Approximately ½ your body’s weight in ounces. Green veggie juices and herbal teas count. The average adult loses about 10 cups of water every day simply by breathing, sweating, urinating and eliminating waste. However the total amount one needs can vary a great deal from person to person depending upon how many veggies you eat, how much you exercise, medications you’re taking and your environment.
Q: What do I think of seltzer water, soda water and mineral waters?
A: I think they can cause bloating in some people and I avoid them for the most part except when out socializing (see below Q about what bevvy I reco).
Add another cup to your total if:
Q: I'm drinking my recommended daily amount of water but still suffering from the symptoms of dehydration. What are possible causes?
A: Dehydration is often a combination of liquid and essential mineral depletion such as calcium and magnesium. I reco. you have 2TB of the magnesium supplement with calcium, CALM a day and one Nuun Electrolyte for every hour of exercise or the morning after you've had more than 2 drinks. See below for related advice on the latter.
Q: What to drink if you want to have a cocktail when out socializing? (Most commonly asked Q.)
A: My pick to avoid hangovers and to keep you hydrated:
Happy hydrating ya’ll! xoMB
Food intolerances affect 75% of us, which means you don’t have to have a full blown allergy to one of the avoids to suffer the side effects. Out of the hundreds of clients with whom I’ve worked over the years, all but one have felt and looked better after just a few days of avoiding the seven main avoids. So what are these offenders?
7 MAIN AVOIDS:
COMMON SIDE EFFECTS OF EATING ONE OR MORE OF THE SEVEN AVOIDS:
Inflammation which can lead to:
Each week for the next seven weeks I’ll address one of the avoids, starting with Gluten.
I'm starting with gluten because millions of unsuspecting people have difficulty digesting it and as a result, suffer from one or more of the above side effects.
WHAT IS GLUTEN?
If you don't know what gluten is, you're in good company. Most people, including many of my gluten-free clients don’t know what gluten is, but they know they feel and look better when they avoid it. Check out Jimmy Kimmel Live’s hilarious “What is Gluten?” video, in which none of the gluten avoiders interviewed could explain exactly what gluten is.
Gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur) and other grains, like barley and rye. Gluten is what gives flour its doughy elastic consistency and what makes it chewy. Gluten is also in many other products from salad dressings, seasoning mixes, vitamins, body lotions and more, so a truly gluten-free diet is a major commitment and can be challenging.
According to Neurologist and best selling author of Grain Brain, David Perlmutter the benefits of avoiding gluten can even help stave off Alzheimers and other more serious diseases associated with aging. So as far as I'm concerned, avoiding as much as you can as often as you can, is a good idea.
GOING GLUTEN FREE-MY RECOS
I've found that sometimes the easiest way to go gluten-free is to go cold turkey. Since most of the foods that contain gluten are nutrient deficient, caloric and generally not good for you-bread, pasta and cookies for example-you won't be missing anything from a health standpoint. Take a look at the below guidelines and choose the amount of time you think is best for you.
Minimum Amount of Time = 7 Days - Some inflammation, bloating and water retention will be reduced and you will be feeling and looking better already.
Recommended Amount of time = 23 Days - This is the recommended time for an “elimination diet” and the best way to find out what foods you’re most sensitive to. Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over, so if you don’t quit things to which you're sensitive for at least that time, you won’t get the full effect of eliminating them.
Optimally with this and all the 7 Avoids = 66 Days. According to some research, it takes this long for your neural pathways in your brain to change and for a new, healthy lifestyle habit to take hold.
In my Mind Body RE BOOT program I reco that participants avoid ALL the seven avoids for at least 23 days. I realize this seems like a formidable task, especially if you don't have a support system set up. But it's actually easier than it sounds when you follow the steps below and use my suggested recipes. And I promise, it is the quickest way to drop unwanted weight and gain more energy.
WHEN & HOW TO GET STARTED
You will be most likely to succeed in avoiding your avoids, as with all new, desired habits, if you follow the 3 Critical P’s:
Plan-Set aside a week where you have the fewest social commitments
Practice-Like with all desired new habits you want to string together as many consecutive days as possible. It's easier to stay the course, avoid cravings and to make healthy food choices when we're well rested and hydrated. So get to bed by 10PM whenever possible and drink approximately 2/3 of your body's weight in ounces each day. Green juices and herbal teas count.
Persistence-Promise yourself you’ll do your absolute best but remember, this is a process and as with any new habit, it can be uncomfortable at first and it can take time before it feels natural. So manage your expectations and if you’re not wow’d after five days, hang in there, keep going. Re read the reason why 23 days are highly recommended.
WHAT TO EAT & DRINK INSTEAD
Do eat unprocessed, organic whole foods and lean proteins that are humanely and naturally raised.
A SAMPLE GLUTEN FREE DAY:
Click HERE for more easy your whole family will love. Most of these avoid all the above allergens. We even have yummy alternatives for your fave gluten-filled comfort foods.
BE CAREFUL-Just because it’s gluten-free does not mean it’s healthy! Many gluten free products contain several of the other food avoids like corn and sugar. Stick with the above recos of a whole foods diet to feel your best.
*The amount of weight you lose will vary and depends upon many different factors. Regardless, the initial 7 pounds are likely going to be mostly water and waste. The main intention of this blog is to give you tools on how you can feel your best mind and body in the quickest amount of time. Losing unwanted fat and inches is a bonus but I like to focus on how you feel and how clothes are fitting as opposed to a number on the scale.
HOW TO REINTRODUCE GLUTEN AND/OR ANY OF THE AVOIDS:
After at least 23 days, pick one thing you eliminated—like gluten, OR corn OR dairy—but not more than one, and eat it. Best to eat 3 servings within 24 hours. Notice how you feel-any bloating, itchy skin, sluggishness, etc.
Continue to check in with how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel.
If you feel fine after eating the food and it’s up to you whether or not to re-incorporate that food into your diet on a regular basis.
Once you’ve reintroduced your first food, after two days you can pick another one and follow the same steps.
NEED HELP-DON'T WANT TO GO IT ALONE?
I'm here for you. My next Optimal Mind Body group program is July 9th. Until then, I'm working with individuals one on one. Email firstname.lastname@example.org for details.
Yesterday I gave my keynote talk entitled “ Setting Yourself Up For Success -Simple tips for establishing routine of healthy habits,” at Joe Cross’ Reboot Camp. What an honor it was to be able to join this brave group of cool people from around the world (15 Canadians!) who came for five days to juice and learn all about living well. So fun to meet those I got to talk to and to hear their inspiring personal stories about what motivated them to change their lives. I’ve also enjoyed getting to know the talented Stacy Kennedy, Board Certified Specialist in Oncology Nutrition & Russ Kennedy PsyD, MA and the lovely Dr.'s Carrie and Lewis Diulus here at the beautiful Omega Institute. I want to share with you what I shared with these lovely people yesterday. So as promised, I’ll continue to blog about each of the eight tips for the next seven weeks (last week we did #1 - Gratitude).
I was lucky, as many of you now know, to grow up with fitness-minded parents. My swimming instructor mother had us swimming before we could walk, on swim and soccer teams at age five and at seven years old my father took me to learn to meditate at the Transcendtal Mediation Center in Houston. So I’ve been doing this stuff for a LONG time and teaching it and studying Buddhism for over 20 years, so in the process I’ve tried A LOT of different kinds of meditations. But the one that’s seemed to stick the best is the simple Two Bells breathing.
Fortunately neuroscience now proves there’s real benefits to practicing some of meditation regularly. And I’ll get to those. But first, let’s look at why we need to think about getting a practice if we don’t already have one.
How do you breathe when upset or scared? Short, choppy breaths right? These breaths send a message to body everything’s NOT ok which causes the emergency/ “Fight or Flight” Response, adrenaline gets released and causes the following:
Most Americans are in this fight or flight response/stress-mode breathing 15-20 breaths per minute nearly all the time. A calm, centered person takes about six breaths per minute. Good news-it’s a two way street. If we slow breath down, the body and the mind thinks everything is alright-even if you’re in a highly stressful situation.
So let’s try some 'Two Bells' style/six count deep breathing:
So we know that breathing deeply can calm the body and mind/get us present. But what are the other benefits of breathing deeply:
BENEFITS OF DEEP BREATHING:
TIPS FOR BETTER BREATHING:
Purchase Two Bells or use the clock on our Meditation Page.
Neuroscience shows you’re more likely to continue a desired habit if you practice in the AM, five mornings in a row and try to string as many days in a row for 30-60 days- the standard reco for most new habits you’d like to acquire.
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE!
ONE OF MY FAVE HEALTHY HABITS - AN ATTITUDE OF GRATITUDE
After 20 years in the business of helping people feel and look their best, I’ve distilled my healthy living recommendations down to eight essential things, that if done most of the time (meaning 80%), lead to a healthy, happy, energized, peaceful mind and body and can allow you to avoid the effects of life’s stresses and avoid most if not all disease and stave off common issues associated with aging.
Next week I’ll be speaking about five of my eight fave healthy habits at my friend’s Joe Cross’ Reboot Camp. The prep for my talk entitled “ Setting Yourself Up For Success - Simple tips for establishing routine of healthy habits” prompted me to do a series of blogs on all eight of these healthy habits starting with what I consider to be the most essential of the eight, GRATITUDE.
What if I told you that by being more grateful you could feel happier, be more alert and energetic, have more determination, optimism, less depression and stress, be more likely to exercise regularly and make greater progress toward achieving personal goals and improving your romantic and other relationships? Cool, huh?
"Gratitude is not only the greatest of the virtues but the parent of all others." -Cicero
WHAT IS GRATITUDE
Gratitude is a feeling, an emotion and an attitude. It means thankfulness, counting your blessings, finding simple pleasure in the seemingly mundane daily occurrences and an acknowledgement of a benefit you’ve received or will receive. It means treating even small wins as miracles, and being aware on a continuous basis of how fortunate you are. We are what we think and what we think we're not....
Gratitude shifts your focus from what your life lacks to the abundance that is already present. It makes you feel better instantly among many other benefits and research shows it heightens the quality of your life.
THE BENEFITS OF GRATITUDE
GRATITUDE INCREASES QUALITY OF LIFE
Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being.
The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries.
The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things.
The second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful.
The results of the study indicated that daily gratitude exercises resulted in higher reported levels of :
More on gratitude and associate with well-being from Wikipedia: A large body of recent work has suggested that people who are more grateful have higher levels of subjective well-being.
Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships Specifically, in terms of depression, gratitude may serve as a buffer by enhancing the coding and retrieve of positive experiences.  Grateful people also have higher levels of control of their environments, personal growth, purpose in life, and self acceptance.
Grateful people have more positive ways of coping with the difficulties they experience in life, being more likely to seek support from other people, reinterpret and grow from the experience, and spend more time planning how to deal with the problem.
Grateful people sleep better, and this seems to be because they think less negative and more positive thoughts just before going to sleep.
Gratitude has been said[by whom?] to have one of the strongest links with mental health of any character trait. 
GRATITUDE CAN BOOST A ROMANTIC RELATIONSHIP
While being grateful is good for you, being on the receiving end of it can juice your romantic relationships! A recent study found that after receiving gratitude, participants noticed that their partner was more responsive to their needs;) and overall more satisfied with their relationship.
I learned from a very smart relationship's therapist that successful relationships tend to have a 20/1 ratio of positive to negative things said to one another and a 5/1 ratio of positive interactions to negative ones that predicts whether a marriage will last or become one of the sad statistics of divorce.
GRATITUDE AS A MOTIVATOR OF BEHAVIOR
Gratitude may also serve to reinforce future pro-social behavior in benefactors. For example, one experiment found that customers of a jewelry store who were called and thanked showed a subsequent 70% increase in purchases. In comparison, customers who were thanked and told about a sale showed only a 30% increase in purchases, and customers who were not called at all did not show an increase. In another study, regular patrons of a restaurant gave bigger tips when servers wrote "Thank you" on their checks.
TIPS ON HOW YOU CAN CULTIVATE AN ATTITUDE OF GRATITUDE
The brain can only hold one thought at a time. When we’re busy noticing what’s right we can’t be worrying or thinking about what’s wrong; we’re in the present as opposed to the past and future.
I think the the best way of cultivating an attitude of gratitude and the one I practice myself is to start as soon as I wake up in the morning, just as I'm cracking my eyes open, I start to list those things for which I am grateful. And try not to stop until I get to my kitchen where I turn on my water on to boil. Some days it’s hard, especially when I’m tired or I didn’t complete the things I wanted to complete the night before. The monkey mind jumps around and says, things like, you shoulda gone to sleep earlier , then you woulda been able to do your TM first thing in the morning and you....coulda. And on and on. By the way, let’s take those words, shuda, wuda, coulda right out of our dictionary today, ok? They’re all about the past.
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” -Brian Tracy
1. Practice at least 1x a day, pref at the same time every day. Think it.
Like most new, healthy habits, it’s best to practice at the same time every day. Research suggests it takes anywhere from 30-60 consecutive days of repeating the desired behavior for it to become a habit. So it's best to start first thing in the morning before your mind gets over active. Say something to yourself like “Thanks Universe for this cozy bed I don’t want to get out of, the roof over my head, for my body that's getting healthier day by day. Thank you for my clients...Whatever you can think of works. List at least three things and if you can, keep going. You will see that your active monkey mind will get quiet.
2. Repeat. Write it down.
The more you repeat something the more likely it is to become a habit. This is true of unhealthy habits as well. The easier a habit is to do, the harder it is to break. Keep a gratitude journal, a spiral notebook or something more special and in it every morning once out of bed or asap, write down at least three things for which you’re grateful. Writing something is just another way of reinforcing the ideas and the energy you get from them. And you can keep a running list and look back on it. My Dad gave me my first Gratitude Journal when I was 18. I still have it. I love looking back on my lists from a few years ago, they always make me smile. There are even apps, like The Happy Tapper that can help remind you to list your three (or more) things for which you're grateful.
Other tips: Start a Gratitude Jar-If you’d rather not keep a journal try keeping a Gratitude Jar. Can you guess who taught me about this?....Yep, my Dad. We started one together last New Years. It’s never too early to start practicing gratitude. And my clients have started them with their kids and they really get into it.
It’s never too early to start practicing gratitude. Psychologist and researcher Jeffrey Froh created and implemented a gratitude curriculum for kids aged 8 to 11. The youngsters who received the lessons showed an increase in grateful thinking, appreciation and positive emotions as compared to their classmates who did not partake.
3. Practice. Speak it.
Throughout the day whenever I catch myself thinking or worse, saying something negative, I find something positive to say. I look for what’s right, what’s working, what I like. I make a point of telling as many people I encounter what’s great about them. Speaking is the third way to reinforce and share the good energy and love you feel or want to feel. It’s a law of attraction thing. Like attracts like.
From telling the cab driver how nice his maneuvering skills are, to complimenting the waitress’ attentiveness, small acts of gratitude and kindness pay off for everyone involved and for the people that the person to whom you’ve just expressed gratitude encounters next. Yes, it’s contagious, so YOU have the power to affect many people's day and life in general.
What happens when we encounter a difficult person...someone else’s monkey mind?
Limit as much as possible the time you spend with people who are always complaining. Just as gratitude is contagious, so can be negativity. If you can't just leave the conversation and you're experiencing them ranting, dumping or worse, talking poorly about someone else, be polite and compassionate and tell them, ”I’m really working on staying upbeat and having a better attitude. Could we change the topic of conversation?” Or offer to help them find a solution to their conflict and ask them questions that will create a more productive conversation about whatever is upsetting them. Or if you know there’s no real solution, for example it’s an ailing parent they’re complaining about, let them vent some then give them a big hug. It releases feel good chemicals in the body and brain and they probably need it. Aw. Whatever you do, be kind.
TRY OUR OWN 100 DAYS OF HAPPY CHALLENGE: Tag us in your gratitude photos and quotes on Instagram. @mindbodyreboot or Twitter @magenbanwart and we’ll repost em for you and share the love. A great way to start practicing and to develop a new, healthy habit of happy.
And finally, one of my fave books is an interpretation of the Tao Te Ching by Wayne Dyer called Change Your Thoughts Change Your Life. And it's really good at helping you to shift your perspective about life's events and ourselves. I've used it in my Yin Yoga classes for years. You're meant to read one short section each day so it's easy. Not a reader? Try watching this video or get the audiobook and play it or another inspirational book in the background as you do your busy work or simple tasks. It will help you keep your mind in a happier place.
Practice every day in little ways starting first thing in the mornin' tellin' yourself what you appreciate about yourself, your life and those you love. Then repeat, write it down. Challenge that monkey mind and the negative Nelly's in your world and stay vigilant for looking for what's right. Share with anyone who will listen. Give compliments, do good deeds without expectation. Life is so very, very good and "all you have to remember is how fortunate you are." -Sri Sri
You asked, so I’m sharin’ my fave finds for meltin’ off the excess fat & stress from 2013.
Many of my best tricks and tools are in this list which is why they’re all in my 2014 Mind Body RE BOOT programs.
1. Try Intermittent Fasting: NOT NEW but finally becoming mainstream. It’s simple, it works! Combine with HIIT for a winning combo.
2. Eat Fermented Foods (1/4 cup w each meal) or easier, take 2 TBS Apple Cider Vinegar before every meal: No it’s NOT a new concept either, but I started using it daily in 2013- so do my clients and it works!
3. Read Grain Brain: My new bible. Written David Perlmutter, a neurologist, it's an easy read. Made #1 on the New York Times Bestseller list because of the life changing information it contains. I’ve been recommending Dr. Perlmutter's advice in my RE BOOT food protocol for years, but sometimes reading the research and recco's from an MD is much more compelling.
4. High Intensity Interval Training/HIIT: 3x a week, short & sweet, just 7 x 30-second intervals and within 25 minutes you’re done. Not a new concept but the recent research is definitive and it’s now an integral part of my personal and RE BOOT exercise protocols.
5. Workout Tunes: Because you need great music to get you through the intervals:) See my “MB Move & Melt Faves” Spotify Playlist under my username magenbanwart.
STRESS MANAGEMENT/WAYS TO EASE MIND AND BODY
6. Tapping/EFT: Looks weird but easy to do and it works.
7. My Fave You Tube Ted Talks and other, inspirational speeches: I like to turn one of these on when I’m , filing, makin’ lunch or sittin’ in my Yin stretches. Listen to while getting ready in the mornin’ to silence the monkey mind and motivate you to be great all day! Watch HERE.
We’ve updated our most popular blog and are sharin’ these faves again!
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