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Wellness Blog
Beat the Time Change Blues
When Daylight Saving Time begins in the spring, we sacrifice an hour of sleep, and we are rewarded handsomely with an extra glorious hour of daylight. It’s a good deal. Yet, when the autumn time change comes around, we lose that daylight hour and fall into…darkness. While a lesser deal, it’s at least tempered with a bonus hour of sleep—and we can all use that! But do we really get more sleep? Not necessarily so, according to a recent study in Sleep Medicines Review. While the fall time change adds an hour to our day, the study points out that our body will likely wake at the usual time, which will counter the supposed “gain.” And we’ll feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomena similar to jet lag—our body clock doesn’t match the external clock we see on the wall. Adjustment to this time change can take days to weeks. The changes to daylight can also wreak havoc on our circadian rhythms—the internal body clock that sets our daily sleep/wake patterns based on darkness and lightness. For those who already have disturbed sleep patterns, this can often translate to more insomnia. It’s important to understand how our internal body clock works… Circadian rhythms are controlled by an area of the brain called the suprachiasmatic nucleus (SCN), found right above the point in the brain where the optic nerve fibers cross. The positioning enables the SCN to receive light cues from the retina. When evening falls and there’s less light input to the SCN, a message is sent to the pineal gland and the production of melatonin, the hormone responsible for making us feel sleepy, increases. In the morning, as it becomes light, melatonin secretion is inhibited, and the brain's awake circuits resume. This illustrates how closely our biology relates to the natural world—and more importantly, the powerful role melatonin plays in our sleep/wake cycle! If you are struggling with the daylight savings time change, most experts recommend simply getting to bed earlier. For those experiencing insomnia or night owls, that’s hardly simple. Here’s where melatonin supplementation can make a difference. Taking a melatonin sleep supplement or formula a couple hours before your desired bed time may help your body’s own natural sleep mechanism kick in and bring on much-needed Zzz’s. In fact, a 2012 study found a correlation between an increase in melatonin in the body and improved sleep duration and quality in healthy men and women, and concluded that melatonin might be of benefit in managing disturbed sleep. Remember, when it’s time to “fall back,” a melatonin sleep support formula may be just what you need to literally get into a new rhythm and beat the time change blues! References Harrison,Y. The impact of daylight saving time on sleep and related behaviours. Sleep Med Rev. 2013 Aug;17(4):285-92. Howatson, G, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16.
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Get Closer to Your "Brainiac" Potential
Few people walking this planet are gifted with a genius brain. And that’s just fine. We don’t all need to be geniuses. However, we do all possess our own inner “brainiac”—that is, the potential to operate at our individual optimal brain function capacity. Isn’t that an exciting thought? So, how do we realize our inner brainiac? While many factors contribute to optimal brain function, supplementing with well-studied, efficacious nutritional supplements provides one way to get you closer to your “brainiac” potential. Here’s one winning herbal ingredient to keep in mind (Pun intended, of course!) when choosing a quality, brain-directed supplement. Unforgettable Ginkgo It’s apt that the herb Ginkgo biloba has such a memorable name as it may play a role in supporting healthy memory function. Ginkgo extract comes from the leaves of the Ginkgo biloba tree, the oldest living tree on the planet, dating back roughly 200 million years! Studies show that ginkgo extract supplementation supports healthy cerebral blood flow, which brings more oxygen to the brain, promoting cognitive health. In fact, a brand-new meta-analysis evaluated nine different randomized controlled studies and found that ginkgo supplementation helped to stabilize or slow the decline in those with less-than-optimal cognitive health. Just remember, ginkgo for blood flow. One More Important Aspect of Ginkgo Ginkgo also possesses antioxidant and free radical-scavenging properties that support health and integrity of neurons, which is extremely important to brain health! As you can see, there are many good reasons to get ginkgo. Look for it when you shop for a high-quality brain health formula and you’ll be one step closer to becoming a brainiac in your own right! References: Mashayekh, A, et al. Effects of Ginkgo biloba on cerebral blood flow assessed by quantitative MR perfusion imaging: a pilot study. Neuroradiology. 2011 Mar;53(3):185-91. Tan, MS et al. Efficacy and adverse effects of Ginkgo biloba for cognitive impairment and dementia: A systematic review and meta-analysis. J Alzheimers Dis. 2014 Aug 11. [Epub ahead of print] Bastianetto, S, et al. The Ginkgo biloba extract (EGb 761) protects hippocampal neurons against cell death induced by beta-amyloid. Eur J Neurosci. 2000 Jun;12(6):1882-90. Amieva, H, et al. Ginkgo biloba extract and long-term cognitive decline: a 20-year follow-up population-based study. PLoS One. 2013;8(1):e52755.
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Brain Healthy Foods
We all want to feed our children healthy, well-balanced meals loaded with healthy protein, grains, fruits and vegetables. But there are…uh…“things” that sometimes get in the way—like having a picky eater. Getting any nutrition at all into a picky eater is an achievement in itself! And unfortunately, healthy food is not very fashionable among most youngsters. They like the junk that they see their friends having at school. Even when a parent makes an awesomely healthy lunch, it often boomerangs home barely touched. Then there’s that “thing” called modern living. With more working parents—and single working moms and dads than ever before, who has the time and energy to shop, prepare meals and lunches—and clean up afterwards day in and day out? It’s no wonder that parents rely on takeout and school cafeteria lunches to feed their children at least some of the time. Last, there’s the very real issue of soil depletion yielding fruits and vegetables with fewer and fewer nutrients and the advent of processed foods…oh, but let’s not go there! As much as we’d like these “things” not to factor into nutritional deficiencies, they undoubtedly do. Studies show that a high percentage of children in North America and other developed countries eat less than the minimum daily allowance of many essential nutrients. Chances are pretty high that our children’s brains are not getting all the nutrients they need to function optimally. Time for a Supplementation Intervention Don’t worry or waste energy feeling guilty! If you want to gain some peace of mind, simply take out some “nutritional” insurance with a quality children’s supplement. It will of course need to taste good and be free of artificial colors, sweeteners or additives. But most important of all, make brain health a priority and look for adequate amounts of nutrients for the brain. While conventional brands may give you a smattering of vitamins and minerals, they typically overlook providing the amounts needed for optimal brain health support. In choosing a multi, be sure you get these vitamins at 100 % recommended daily allowance or more: B Vitamins Too many children’s supplements do not provide adequate amounts of the B vitamins! B vitamins are important to the nervous system, and vitamin B6 and B12 play a role in the synthesis of neurotransmitters. Studies show that adolescents who have a borderline level of vitamin B12 can develop signs of cognitive changes. And a recent study on children showed a statistically significant association with cobalamin (vitamin B12) and folate supplementation and cognitive performance. Remember, B vitamins for the brain! Vitamin D Most of us know that vitamin D helps a child’s body absorb minerals like calcium and build strong teeth and bones. Yet, in the last 20 years, a resurgence in vitamin D deficiency and nutritional rickets has been reported throughout the world, including the United States! Vitamin D also acts as a hormone, supporting immune system health, insulin production, and regulation of cell growth. And recent research suggests a correlation with mental health issues and vitamin D deficiency. A recent study found that mentally ill children have twice the rate of vitamin D insufficiency as mentally healthy children. Another study showed that cystic fibrosis patients with depressive symptoms also had low levels of vitamin D. Support your child’s mental well-being with plenty of vitamin D. Vitamins C and E When fresh fruit and vegetable consumption is less than optimal, ensure your child gets ample amounts of these two antioxidants, which are both vital to brain health. Vitamins C and E are both important to immune health and protect against the brain’s oxidative stress. Your child’s brain also needs ample amounts of healthy fat in the form of omega-3s. Omega-3s Good things happen when kids begin to get enough of omega-3 essential fatty acids (EFAs). EFAs from fish oil play an important role in brain cell membrane structure, which allows for better intercellular communication. Be sure to select a quality supplement that is ultra-pure and provides at least 100 mg of the omega-3s EPA and DHA and preferably 500 mg or more at a 60/40 ratio. Conventional brands typically skimp on the amounts of EPA and DHA or give the wrong proportions. Remember that when “things” get in the way of your child’s nutrition, you can always take out some nutritional insurance. Here’s to Children’s Health Week and your brain healthy child! References Bourne, JM. Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85. Strand, TA, et al. Cobalamin and folate status predicts mental development scores in North Indian children 12-18 mo of age. Am J Clin Nutr. 2013 Feb;97(2):310-7. Walker, VP, et al. The vitamin D connection to pediatric infections and immune function. Pediatr Res. 2009 May;65(5 Pt 2):106R-113R. Zhang, M, et al. Do children with mental disorders have higher prevalence of hypovitaminosis D?F1000Res. 2013 Jul 17;2:159. Smith, BA, et al. Vitamin D and depressive symptoms in children with cystic fibrosis. Psychosomatics. 2014 Jan-Feb;55(1):76-81. Widenhorn-Muller, K, et al. Effect of supplementation with long-chain ω-3 polyunsaturated fatty acids on behavior and cognition in children with attention deficit/hyperactivity disorder (ADHD): a randomized placebo-controlled intervention trial. Prostaglandins Leukot Essent Fatty Acids. 2014 Jul-Aug;91(1-2):49-60. Heilskov, R, et al. Diet in the treatment of ADHD in children-A systematic review of the literature. Nord J Psychiatry. 2014 Jun 16:1-18. Montgomery, P, et al. Low blood long chain omega-3 fatty acids in UK children are associated with poor cognitive performance and behavior: a cross-sectional analysis from the DOLAB study. PLoS One. 2013 Jun 24;8(6):e66697.
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