Top 10 Foods To Reduce Anxiety

Top 10 Foods To Reduce Anxiety

Mental Health Gut Article

Current polls suggest that as many as 4 in 10 Canadians are experiencing anxiety. The mental and emotional toll anxiety can take on a person can be significant, and the physical symptoms that can come from having anxiety can also be uncomfortable and unpleasant – headaches, nausea, chest pain or shortness of breath, restlessness and insomnia, fatigue, and poor immune function are just some of the physical manifestations of anxiety. In short, many Canadians are suffering.

Thankfully, as we covered in a recent blog post, there are simple dietary and lifestyle habits that can be implemented to help reduce anxiety. In this blog post, we’ll be exploring our Top 10 Foods to potentially help you get some relief from your anxiety symptoms.

Eggs

Eggs are one of the most economical food sources of Vitamin D3, the sunshine vitamin. Optimizing Vitamin D has been shown to be effective at reducing the symptoms of anxiety (1). Plus, they are protein-packed, which can help promote balanced blood sugar levels, which in turn promotes a more even mood. If you’ve ever been “hangry”, then you’ve experiences some of the mood instability that can occur with poorly managed blood sugar levels. Consuming adequate amounts of protein-rich foods such as eggs, is one step toward controlling blood sugar levels.

Eggs also contain an important amino acid, tryptophan, used to make serotonin in the body. Serotonin is an essential neurotransmitter that regulates mood, sleep, memory and behaviour. And as if all that wasn’t enough, eggs also offer a large dose of choline, an essential nutrient that supports brain and nervous system function, including mood and memory.

Boiled eggs are an easy food to keep on hand to slice and toss on a salad, or just peel and eat for a snack when you don’t feel like cooking. Boiled eggs can be stored in the fridge, for 7 days in the fridge, so make a batch for the week and this will be a great grab and go snack. You can also use eggs in baked goods, frittatas or quiches, omelettes and more!

Salmon

Studies have shown that salmon consumption three times per week can significantly decrease anxiety. (2) Salmon is not only delicious and another good source of vitamin D, it’s also full of healthy, brain-building omega-3 fats! Consuming adequate amounts of EPA and DHA may also promote your brain’s ability to adapt to changes, allowing a person to better handle stressors that can trigger anxiety symptoms. (3) Salmon also contains Vitamin B12 which helps convert amino acids (the building blocks of protein) into neurotransmitters that send messages within our brain and nervous system and help regulate many functions including mood.

If you are not a big fan of consuming fish, take an omega-3 supplement. Researchers found that people who took high doses of omega-3s (up to 2,000 mg a day) seemed to have the most reduction in anxiety symptoms. (4)

Salmon is enjoyable baked, fried, or barbequed! Plus, we have several sources of recipe inspiration to get you cooking up more salmon, including Salmon Avocado Toast, Smoked Salmon Egg Cups, and Salmon Chowder.

Spinach

Increasing your intake of fruits and vegetables can improve feelings of wellbeing in as little as 2 weeks! (5) In one study, participants who were given three extra servings of fruits and vegetables per day for just two weeks felt improvements in their vitality and motivation, although the study authors note that longer-term intervention is necessary to impact anxiety levels. Focussing on consuming a variety of nutrient dense plant foods is a cornerstone of solid nutrition that, in turn, supports our body and mind.

Spinach is high in dietary fibre, which, along with protein and healthy fats, assists in balancing blood sugar levels. Generally speaking, with more stable blood sugar levels come more stable moods. (6) Spinach is also rich in B-vitamins, which are known to support nervous system functioning, brain health, and boost energy levels.

While spinach is a great option… don’t forget about other leafy greens such as kale, beet greens, Swiss chard, bok choy, cabbage, and collards. These leafy green vegetables have many of the same nutritional benefits!

Turmeric

Curcumin, the bioactive compound found in the culinary spice turmeric, is a powerful anti-inflammatory. In studies, curcumin has been shown to be as effective at reducing anxiety, depression, and PTSD symptoms as leading SSRI prescription medications. (7) It is believed that curcumin may help boost serotonin and dopamine, two of our “feel good” neurotransmitters.

Turmeric is well-know for it’s distinct flavour in curries, like our Coconut Chicken Curry and Zoodles, whereas, the extract curcumin, is available in many supplement forms.

Jicama

Jicama is a low calorie tuber, native to Mexico and Central America. It has all the comforting feeling of other starches (like potatoes), but without spiking blood sugar levels, which as you’ll recall from above helps maintain a more even mood!

Jicama also contains inulin, a fibre that supports gut health by feeding the good bacteria in our intestinal tract. Our gut and brain are intricately connected via a pathway dubbed the “gut-brain axis”. When attempting to reduce anxiety symptoms, it is imperative to strengthen gut health as an unhealthy gastrointestinal system can be a cause of anxiety. (8)

If jicama isn’t available in your area, other healthy, slow-digesting carbohydrate options include sweet potatoes, winter squashes, beets and turnips.

Sardines

For many of you, including sardines in your diet may mean trying something new! Like other oily fish, sardines contain large amounts of omega-3 fatty acids. You brain is made of approximately one third Omega-3 fats. So, to keep your brain functioning well, consuming Omega-3s is critical! In addition to omega-3s, sardines contain Vitamin D, Vitamin B12 and the antioxidant mineral selenium. Studies show the lower the levels of selenium in the diet, the higher the reports of fatigue and mood disorders such as anxiety and depression. (9)

Making a paté is an easy and tasty way to introduce yourself to sardines!

If you aren’t interested in sardines, other oily fish include mackerel, herring, and Arctic char.

Cashews

In addition to containing a blood sugar balancing combination of proteins, fats, and fibre; cashews also contain an important amino acid called typtophan. Tryptophan is used within our body to create the neurotransmitter serotonin, which helps boost mood in folks with both depression and anxiety.

Most nuts have brain-boosting omega-3 fats and antioxidant vitamin E. Anxiety is believed to be correlated with overall lower levels of antioxidants. (10) The vitamin E in cashews and other nuts, is the most abundant fat-soluable antioxidant in the human bodies, so optimizing our intake of this vitamin may improve our overall antioxidant status, and therefore reduce anxiety levels.

Cashews are a great snack option, because you can just grab them and go! Cashew butter is delicious as a fruit or vegetable dip, as the base of creamy sauces or salad dressings, and in granola or these Coconut Yogurt Clusters. If you don’t love cashews, you could reach for almonds, pecans or walnuts instead!

Sauerkraut

We’ve written in more depth about the connection between gut health and mood, here and here. But for the purposes of this blog post, suffice it to say, probiotics and the fermented foods that provide them, are key to the health of our digestive system – which is where we manufacture 95% of our serotonin! You may recall from above that serotonin is the neurotransmitter believed to regulate anxiety, happiness and mood, among other things.

If sauerkraut isn’t your favourite, other naturally fermented foods such as pickles, pickled carrots or beets, kimchi, and yogurt also boast probiotic benefits. We recommend trying to include some type of fermented food daily. A scoop of sauerkraut with dinner, some kefir in a smoothie, maybe a tablespoon of kimchi on your salad, or some pickle juice in a salad dressing; a little goes a long way to building a diverse microbiome, a happy gut, and a balanced mood!

Pumpkin Seeds

Pumpkin seeds are a tasty way to add some crunch to your day, even if you are nut free. These little green gems, also known as pepitas, are a rich source of protein and the minerals potassium and zinc. Zinc modulates nearly countless neurological actions in the brain, and zinc deficiency is associated with many brain disorders, ranging from anxiety to Alzheimer’s. (11)

One study noted, that raising levels of zinc in the body helped to raise GABA levels. And because GABA is primarily known as a calming neurotransmitter, increasing GABA levels in turn reduced anxiety levels (12).

Chocolate

You have likely heard of theobromine. It’s the part of chocolate that is toxic to dogs, but in humans it acts as a vasodilator, relaxing smooth muscles and enhancing blood flow to the brain. Less well known is anandamide, the “bliss chemical” which, when consumed, produces a feeling of euphoria. And perhaps even more obscure, Phenylethylamine (PEA) known as the “love chemical”. PEA increases signals to the nervous system that increase the release of endorphins, promoting alertness and focus while elevating mood and boosting memory.

In one study, individuals who consumed 74% dark chocolate twice daily for two weeks had improved levels of stress hormones commonly associated with anxiety, such as catecholamines and cortisol. (13) Eating dark chocolate has also been shown to increase levels of the neurotransmitter serotonin, which is our happy neurotransmitter and this may help reduce the stress that leads to anxiety (14, 15)

We bet we won’t have to do much convincing for you to include a little dark chocolate in your day! In recent years, chocolate avocado pudding has been popular. But, in case you need an extra little nudge, we’ve got you covered with some awesome chocolatey recipes like this Hot Chocolate Elixir, Chocolate Cauliflower Shake, JuicePlus Chocolate Bark, Cranberry Pistachio Bark, or Black Bean Brownies.

Anxiety During A Pandemic: What Can We Do?

Anxiety During A Pandemic: What Can We Do?

Mental Health Gut Article

Canadian Centre for Addiction and Mental Health (CAMH) policy advice in July 2020 reported that COVID-19 is having a negative impact on Canadians’ mental health, with many seeing their stress levels double since the onset of the pandemic. (1) People are struggling with fear and uncertainty about their own health and their loved ones’ health, concerns about employment and finances, and the social isolation that comes from public health measures such as quarantining and physical distancing. (2) A recent poll found that 50% of Canadians reported worsening mental health since the pandemic began with many feeling worried (44%) and anxious (41%). (3)

Although our individual circumstances are unique, these are stressful times for everyone and it is important to recognize when you or your family member maybe experiencing feelings or symptoms of anxiety.

What Are The Symptoms of Anxiety?

  • Headache
  • Diarrhea or frequent need to urinate
  • Nausea
  • Rapid heartbeat
  • Chest pain
  • Shortness of breath
  • Light headedness and dizziness
  • Tremors or twitches
  • Excess sweating
  • Restlessness
  • Insomnia
  • Fatigue
  • Weakness
  • Unexplained pain
  • Digestive issues
  • Decreased libido
  • Impaired immune function

If you or your family member have ticked off many of the symptoms above, it would be wise to check in with your primary care practitioner. Additionally, below we’ve outlined some strategies that you can incorporate into your diet and lifestyle to help manage and reduce your experience with anxiety.

Diet and Lifestyle Strategies To Reduce Anxiety

  1. Balance blood sugar levels.

We are all living through unprecedented times; a pandemic and lockdown. People are out of regular routines and stretched for time with trying to work, manage a household, and – if you’re a parent – homeschooling, all while everyone is confined to their home.

When you are stressed or anxious your body naturally produces the stress hormone cortisol. However, excess cortisol can wreak havoc in the body if you are producing high amounts over a prolonged time period. High cortisol can lead to numerous health problems, which are compounded even further if you have unbalanced blood sugar levels.

Blood sugar imbalance is an extremely common issue for so many people who consume standard western diet. With the stress of a lockdown, and the impact of cortisol, blood sugar imbalance can become even more of an issue.

Skipping meals, consuming processed foods, sugars and refined grains, ordering fast food, and consuming caffeine or energy drinks can all contribute to a rollercoaster ride with blood sugar highs and lows. Unstable blood sugar levels can have a negative impact, not just on our physical health, but on our mental health as well.

When blood sugars drop (hypoglycemia), you can experience a multitude of symptoms similar to the ones described above, including insomnia, mood swings, fatigue, irritability, weakness, anxiety, depression, aggression, blurred vision, headaches, difficulty concentrating, dizziness, and frequent urination.

The problem is, after consuming processed or refined foods and sugars or consuming caffeine, blood sugar levels will rise steeply and then drop. When blood sugars drop too far too fast, your body naturally produces that stress hormone cortisol to help raise blood sugars back up into a health range. Starting the blood sugar rollercoaster cycle all over again.

For most people, cortisol also increases cravings and appetite – adding further issues to eating habits and blood sugar imbalances. Plus, cortisol has also been shown to interfere with the production of neurotransmitters to help you feel calm and relaxed. We need those feel-good neurotransmitters right now!

How To Balance Blood Sugar Levels:

  • Eat within one hour upon waking to avoid a blood sugar drop
  • Consume 3 meals (and 1-2 snacks if needed) during the day
  • Each meal needs to include a healthy fat, lean proteins and complex carbohydrates (such as whole grains, beans/legumes, and starchy vegetables)
  • Avoid all sugar and refined grains which will spike blood sugars
  • Avoid stimulants such as energy drinks, caffeine and pop
  • Don’t go long periods of time between eating
  1. Consume Foods High In Calcium And Magnesium

Calcium and magnesium help to relax the mind, as well as calm the nerves and muscles. A person with a magnesium deficiency can show signs of nausea, muscle pain, gastrointestinal problems, cravings for chocolate, insomnia, restlessness and muscle weakness as well as anxiety. A calcium deficiency can cause a person to experience joint pain, nervousness, irritability, anxiety, sensitivity to noise, heart palpitations, insomnia and muscle cramps.

Unfortunately, when your body is under stress it uses up vitamins and minerals more quickly including calcium and magnesium, along with B-vitamins and Vitamin C.

Sugar, refined carbohydrates, coffee and alcohol, salt and vinegar all interfere with calcium absorption and should be limited.

To help increase your intake of magnesium it’s beneficial to consume foods such as black beans, Swiss chard, spinach, avocados, pumpkin seeds, and whole grains such as quinoa. Whereas incorporating broccoli, almonds, kale, salmon, or sardines can help boost your calcium intake. 

  1. Support A Healthy Gut

Growing research has been showing the gut microbiome plays a role in a wide range of neurological conditions, including Autism Spectrum Disorder, chronic pain, stress, Alzheimer’s disease, and Parkinson’s disease as well as depression and anxiety (4).

Research has also found that “good” gut bacteria can have a marked effect on GABA levels in the brain (a neurotransmitter that is involved in regulating anxiety, digestion, sleep and relaxation), which can reduce anxiety and elevate mood (5). So supporting healthy gut function can play an important role in supporting your mental health.

Dietary fiber supports the growth of positive intestinal bacteria that are critical to maintain proper digestion. One study found the diversity in the gut microbiome was based on the variety of fruits and vegetables in a person’s diet and that the microbial composition of the gut can be rapidly altered with dietary changes. This is great news!

To help support your mental health through optimizing your gut microbiome, consume a variety of fruits and vegetables, as well as other high fiber foods such as milled flax seeds, legumes, and whole grains. There are plenty of benefits to fermented foods such as kefir (dairy or non-dairy), sauerkraut, miso, and kimchi, and some folks choose to incorporate a probiotic into a supplementation program to boost good gut bacteria even further.

The other option to support a relaxed and clam state of mind is supplementing with GABA. Research shows that GABA helps to calm the mind and promote a sense of relaxation.

For more info on the gut-mood connection, check out our article.

  1. Exercise

Working out helps to release endorphins, which are “feel good chemicals” that act as a natural pain relievers, boost mood, burn off our stress hormones, help maintain a healthy weight, enable better sleep and help to stabilize mood and reduce anxiety. Exercise can also help to reduce fatigue, anger and tension associated with anxiety.

Although there might seem to be huge barriers to exercise – with gyms closed, kids at home, ski hills closed, and so on – there are a ton of great options for workout routines that you can do at home, even with kids! There are Avenger workouts, Pokemon yoga, dancing workouts, or indoor runs on the Wii! Although it might not be the typical exercise that you’re used to, it is a way to keep you (and your kids!) active.

Go out for family walks, nature hikes, sledding, skating, snow shoeing, or cross-country skiing. Plus, there are a plethora of apps and online workouts at your fingertips!

Our best advice is to create a schedule to establish consistency with exercise. Maybe getting up earlier to have some quiet time to exercise while everyone is sleeping could be the ideal workout time for you, or maybe you feel most energized after dinner. Whatever works for your life right now – just be sure to squeeze in some time to move your body! Your mind will thank you!

In Summary

If you or someone you love is struggling with anxiety, depression, or high stress – we would love to assist you in rebalancing mood through diet and lifestyle changes. Balancing blood sugar levels, increasing your intake of calcium and magnesium, supporting gut health, and committing to exercise are great places to start!

Plus you can follow us on Facebook or Instagram for more tips, or book an appointment today for one-on-one support!

References

  1. MHCC, 2020a
  2. MHCC, 2020a;Morneau Shepell, 2020; Pfefferbaum & North, 2020; Vigo, Patten & Pajer, 2020
  3. Angus Reid Institute, 2020
  4. Mayer EA, et al. 2014
  5. American Society for Microbiology, 2012

 

 

10 Christmas Survival Tips

10 Christmas Survival Tips

Mental Health Gut Article

Stringing the lights on our houses and decorating our Christmas trees while watching the snow fall… it really is a magical time of the year. But, with all the Christmas wonder and excitement, this is the time that we tend to over indulge in food and beverages – which leads to struggle with putting on a few extra pounds.

This year will be different with social gatherings limited due to COVID, so it may seem like there’s not much else to do other than eat! At Koru, we want to make sure you can enjoy your Christmas festivities and food delights without over-indulging and feeling just as stuffed as your stuffed turkey! We just might be able to help you avoid that food coma…

So, let’s look at some ways to help you not feel stuffed like your turkey!

Here are 10 Christmas Survival tips: 

  1. Hydrate, hydrate, hydrate! Are you hungry or thirsty? Dehydration caused by not drinking enough water can be easily mistaken for hunger cues, which can be dangerous when you have a big meal ahead of you. Drinking water can fill you up and help to keep your portion sizes under control.
  2. Lighten up! Try making your traditional recipes a little lighter by using low-sodium chicken broth in the gravy and to baste the turkey. Try plain Greek yogurt in the mashed potatoes, dips and casseroles to benefit from the good bacterial cultures. Use sugar substitutes such as swerve, xylitol and pureed fruit in place of sugar in baked goods.
  3. Use a smaller plate. Recent research suggests that we consume around 3,000 calories in our Christmas dinner – more than the entire recommended daily intake for a grown man! So, pay attention to your plating. Use a smaller plate because larger plates lead to larger food intake. Consider limiting yourself to one serving only. Besides, second helpings always taste better as leftovers the next day. Try dividing your plate into: 25% protein, 25% starches/grains, and 50% non-starchy vegetables.
  4. Let the body and brain connection catch up. Once dinner is done, it is suggested to wait 20 minutes until you indulge in anything else, such as second helpings and/or dessert. This will allow your brain to recognize how full you really are and hopefully avoid over-indulging and the potential food coma!
  5. Walk it off! How about instead of taking a nap after the feast, go for a walk around the block? Breathing in some fresh air and getting the blood pumping can help your digestion. This is also a great opportunity to get out of the house and avoid ongoing nibbling of food.
  6. Look at staggering your meal throughout the day. Maybe have appetizers at 11:00am, dinner at 2:00pm and dessert at 5:00pm. That way you space out your 3 course meal over the day and get to enjoy your dinner with a lot more time to relax and chill out afterwards.
  7. Focus on non starchy vegetables for dinner. Brussels sprouts, broccoli, and green beans are all wonderful traditional Christmas options. Plus, you can switch out mashed potatoes for Mashed Cauliflower
  8. Fit in fitness this Christmas! Whether you are busy or bored, your fitness routine normally takes a major dip this time of year. We recommend completely changing your fitness routine during the holidays so that you force your body to adapt to something new, stay enthusiastic about fitness, and keep burning off that eggnog.
  9. Many of us consume more alcohol at Christmastime. At the very least, steer clear of sweet cocktails and creamy liqueurs. Have a glass of water after every alcoholic drink to keep down the calorie count – it also has the benefit of leaving you with a clearer head the next morning.
  10. Be mindful! Christmas is a time of plenty, and with nuts, chocolates, mince pies and cheese straws wherever you look, it would be rather Scrooge-like to suggest that you don’t eat any treats over the festive period! But rather than mindlessly popping whatever is in front of you into your mouth, spend a moment thinking about whether you really want it, or are just eating it because it’s there. Prioritize where you want to “indulge” and where other temptations can be avoided without much regret. Then truly savour those foods you choose to indulge in. Enjoy every bite!

Wishing you a happy, and healthy, holiday season from all of us at Koru Nutrition!

    6 Ways Your Diet May Be Impacting Your Sleep

    6 Ways Your Diet May Be Impacting Your Sleep

    Mental Health Gut Article

    Sleeping problems are on the rise and for a number of reasons. When we don’t get enough sleep not only do we feel tired and grumpy the next day but, we often tend to gravitate to stimulants such as coffee, sugar or carbs to help keep us going. When we don’t get appropriate sleep quality or quantity, our body does not have the chance to do all the amazing activities and tasks that kick in when we are asleep. As a result ongoing sleep issues can lead to numerous health problems.

    A study conducted by Dr. Charles M. Morin at Université Laval revealed that 40% of Canadians had experienced one or more symptoms of insomnia at least three times a week and only 13% said they had consulted their doctor about it.

    In addition to the information below, we’ve written more about sleep in our articles 12 Nutrition “Hacks” For Better Sleep and Top 5 Foods To Support Sleep.

    The most effective way to deal with insomnia is identifying the underlying cause of it and then apply the appropriate recommendations. The most common causes of insomnia are depression, anxiety and stress, but your insomnia can also be due to hormonal imbalances, calorie restricting/eating disorders, food allergies, blood sugar imbalances, toxic build up and nutrient deficiencies. 

    So, let’s explore a few of these…

    1. Consuming Stimulants Such As Coffee and Alcohol

    People often think having that one or two glasses of wine or beer a night can help them to relax, take the edge off and get a better night sleep but this couldn’t be further from the truth. Although alcohol can help you feel relaxed, it actually interferes with sleep. Alcohol can reduce overall sleep time, and cause shorter, lighter, and less restful sleep. Alcohol also impairs the transport of tryptophan into the brain which is important in making melatonin to help us sleep.

    As much as we love our cup of coffee it can hinder us getting a good night’s sleep and believe it or not even 1 to 2 cups a day can be problematic. That’s because caffeine can remain in our bodies for up to 20 hours so even sipping on your morning cup of joe can inhibit your sleep at night. As we know coffee gives us a pick me up; that is because it produces stimulating hormones such as adrenaline, norepephrine and cortisol which help us to feel alert and energized. Caffeine has been associated with insomnia, restless leg syndrome, and periodic leg movement. Remember caffeine is also found in hot chocolate, chocolate and some teas, so if you are not a big coffee drinker you might still be having a problem with the caffeine in these foods and beverages.

    Both caffeine and alcohol can also decrease the absorption of nutrients essential for sleep such as B vitamins, magnesium and calcium. They are also a natural diuretic so can cause you to have to wake up during the night to use the washroom.

    Monitor you intake of these beverages and see if you notice a difference when you consume them and when you don’t.

    1. Food Allergies

    Believe it or not food allergies can be a common culprit of insomnia. Food allergies can cause difficulties falling asleep and cause frequent awakenings. Foods that are high on the allergenic profile include wheat, corn, milk, chocolate, nuts, egg whites, seafood, red and yellow dyes and yeast, but basically it can be any food. The problem with food intolerances and sensitivities is that it can be hard to detect as there can be up to a 3 day delay in a response to a specific food that you ate. Imagine something you ate on Monday and having insomnia problems on the Wednesday. The other issue is that you may consume that problematic food on a daily basis and subsequently have sleeping problems every single night. Food intolerances can also cause the release of histamine which can also disrupt the brain chemistry and lead to sleep disturbances.

    Although you can do blood work for food allergy testing, the best way to determine if you have an issue is complete the food elimination diet for 2 weeks and then reintroduce one food type back into the diet for 3 days and monitor symptoms. If there is no change in sleeping patterns then this food is not the culprit and you repeat this procedure until you identify the problem food or foods.

    1. Blood Sugar Imbalances

    Consuming too much sugar and skipping meals can contribute to unbalanced blood sugars which can induce nighttime hypoglycemia. When blood sugars drop the body releases hormones such as adrenalin and cortisol that stimulate the brain and indicate that it is time to eat. This can awaken you or prevent you from entering into deep sleep.

    1. Smoking

    Nicotine is a stimulant and as a result many smokers have difficulties with sleeping problems. In a poll conduced by the National Sleep foundation 46% of smokers reported experiencing sleep insomnia a few nights a week as compared to 35% of non-smokers. Similar to alcohol and caffeine, the nicotine found in cigarettes stimulates the release of adrenaline and norepinephrine, which are hormones that activate the body, increase heart rate, and elevate blood pressure as well as keep us awake.

    1. Dieting

    Anorexia, losing weight, food restriction, or dieting can contribute to poor sleep with many experiencing frequent waking at the second half of the night. Both animal and human research has shown that starvation-level calorie restriction leads to sleep interruptions and a reduction in slow-wave sleep, also known as deep sleep (1).

    In another small study of 10 young women, four weeks of dieting led to greater difficulty falling asleep and a decrease in the amount of time spent in deep sleep (2). Feeling as though you are too hungry to fall asleep or waking up hungry are major signs that you’re not getting enough to eat.

    1. Nutrient Deficiencies

    There are a number of nutrients that help us to get to sleep and maintain sleep throughout the night and deficiencies in these nutrients can cause us to experience difficulty falling asleep and having restful sleep. Vitamin and minerals deficiencies related to sleep quality include B vitamins, calcium, magnesium, zinc, copper, iron, and vitamin E.

    Deficiencies in copper and iron have ben linked to greater difficulties in getting to sleep and decreased sleep quality. Studies indicate that low levels of iron correlated with an increased incidence of restless leg syndrome. Vitamin E deficiency may also be a factor in restless leg syndrome (3).

    Although B vitamins are good for energy they are also important for sleep. Deficiencies in folate have been linked to insomnia and restless leg syndrome. Plus, your body needs vitamin B6 to help convert tryptophan into melatonin which is our sleep hormone (4).

    Calcium and magnesium are natural calming sedatives to the central nervous system. Magnesium is a natural muscle and nervous system relaxant so also important if sleeping issues are related to pain but also for stress, anxiety and irritability.

    If you find you need a little more sleep support, you could consider taking some natural supplements:

    • Magnesium deficiency is so common nowadays, boosting your intake with a supplement could do wonders for you. Try taking 400mg of magnesium glycinate before going to bed. This is best for people that struggle with sleep due to stress, anxiety, pain or difficulty relaxing.
    • Melatonin is the most popular natural aid for sleep and can be very effective for those suffering from insomnia. Try taking 1-3mg before bedtime for a few weeks to help reset your sleep/wake cycle. Some people find they do not absorb melatonin in a pill form and require a liquid form. This is best for people struggling with jet lag or have disruptions in their sleep wake cycle. 

    As with all supplements, it is best to check with a qualified health care provider such as a nutritionist or naturopathic doctor, before getting started! 

     

    References

    1 https://pubmed.ncbi.nlm.nih.gov/15033150/

    2 https://pubmed.ncbi.nlm.nih.gov/8310984/

    3 Arthur C, Guyton, MD and John E Hall PhD Textbook of medical physiology 9th edition (Philadelphia)

    4 Kennedy, Tighe, Brow. “Melatonin and Cortisol switches during mania, depression and Eythmia” Depressed Nocturnal plasma melatonin levels” Journal of Nervous and Mental Disease 1777:5 (1989), 300-303

    Chia Oat Parfait with Kiwi

    Chia Oat Parfait with Kiwi

    Smoked Salmon Avocado Toast

    This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.

    This is a great recipe to meal prep in advance. If you aren’t yet convinced, another bonus is… it only takes 10 minutes to make! This recipe is easy and delicious.

    Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat the fruit before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (1).

    The sleep-promoting effects of kiwis might be attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (1,2,3). It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partly responsible for their sleep-promoting effects (1,4).

    Chia seeds for their little size chia seeds pack a big nutritional punch. A one-ounce (28 grams) serving of chia seeds contains: 11 grams of fibre, 4 grams of protein and 9 grams of fat 5 of which are those healthy anti-inflammatory omega 3’s. They are loaded with antioxidants to help neutralize free radicals. It also contains 18% of RDI for calcium and 30% of RDI for magnesium which are also important minerals to reduce anxiety, stress and promote sleep. The word “chia” is the ancient Mayan word for “strength.”

    Oatmeal is high in fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (5).

    Refrigerate in an airtight container for up to four days. For best results, reheat with additional liquid over the stove or in the microwave.

     

    References:

    1. http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
    3. https://pubmed.ncbi.nlm.nih.gov/22652369/
    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629050/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

    Chia Oats Parfait With Kiwi

    This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.
    Prep Time 10 minutes
    Setting Time 3 hours
    Total Time 3 hours 10 minutes
    Servings 4 servings

    Ingredients
      

    • 1 cup Almond Milk
    • ½ cup Chia Seeds
    • 1 cup Oats rolled
    • ½ cup Almonds chopped
    • 1 tsp Cinnamon
    • 1 tbsp Maple Syrup
    • 2 Kiwi chopped

    Instructions
     

    • Combine almond milk and chia seeds in a mason jar, or a bowl, cover and refrigerate a few hours or overnight.
    • In a dry pan, over medium heat, add oats and almonds. Stir frequently until fragrant, approximately 5-7 minutes. Add cinnamon and maple syrup, and stir for another 1-2 minutes. This step can be made ahead, or in the morning. If making ahead, allow to cool, then store covered at room temperature.
    • In serving dish, layer the granola, chia pudding, then top with kiwi. Enjoy!

    Notes

    Nutritional information per serving:
    Calories: 312
    Carbs: 35g
    Fibre: 12g
    Sugar: 8g
    Protein: 10g
    Fat: 16g