tips and tricks – Diana Weil

How This Ancient Herb Can Help Your Modern Anxiety

Diana Weil — Wed, 19 Jun 2019 08:35:45 +0000

Sometimes, the most harmful and damaging diseases are the ones that can’t be seen. For people living in a constant state of anxiety life can feel overwhelming, scary, and even debilitating. It is estimated that 14% to 29% of people living in developed countries experience anxiety, and nearly 30% in the United States. Anxiety. Is very familiar to me. It used to be something I was incredibly insecure about- a trait I considered one of my biggest flaws. Over the past few years, however, I’ve realized that anxiety isn’t all bad. In fact, it’s been my biggest teacher in taking care of myself. We all experience anxiety, maybe some more than others. Taking away the stigma of anxiety and discussing ways to deal with it is hugely important.

It is important to note that anxiety isn’t always a negative response. It is sometimes described as a heightened awareness of one’s surroundings and of potential danger that may be near. Obviously, this could be advantageous in terms of survival. Anxiety becomes a problem when it is pervasive and incapacitating. Anxiety is often accompanied by stress, which again can be beneficial, but long-term is very problematic. Prolonged stress can undermine mental and physical health, leading to depression, high blood pressure, cardiac disease, and metabolic disorders.

But I’m not here to give you anxiety about your anxiety! There are many ways to treat it, from prescription medications (such as benzodiazepines) and supplements to diet and lifestyle changes. For me, this is ditching coffee and picking up a cup of matcha instead. One herbal supplement worth knowing about is ashwagandha.

So what is ashwagandha?

Ashwagandha is an Ayurvedic herb that has been used as a broad-spectrum remedy in India for hundreds of years, valued as a tonic that gives energy and increases vitality. Ashwagandha has proven anti-inflammatory and antioxidant properties, and is also classified as an adaptogen. Adaptogens regulate physiological processes and help the body respond to stress. Ideally, an adaptogen should:

1. decrease stress-induced damage in the body

2. be safe and effective

3. be devoid of any negative effects

4. not influence normal functions of the body any more than necessary. Ashwagandha does all of these.

What does it do?

Ashwagandha enhances brain, nervous, and reproductive system function, improves memory, enhances the body’s defenses against disease by improving cell-mediated immunity, protects against oxidative stress, and increases resilience and ability to manage stress (it reduces serum cortisol, which is often elevated in stressful and anxious situations). Ashwagandha’s ability to inhibit anxiety is comparable to the benzodiazepine drug lorazepam (Ativan), but without the harmful effects of benzos (addiction, cognitive impairment).

How to use ashwagandha

For anxiety, the root of ashwagandha is most useful. Ashwagandha root is available as a tea or as extracts in liquid or capsule form. Dosage recommendations vary depending on age and health history. Before taking this herb, consult with your health professional, as ashwagandha can increase the effects of benzodiazepines and other sedatives. Pregnant women should not use ashwagandha.

I view ashwagandha as a tool in your anxiety toolbox. It can help you deal with stress and increase emotional and physical resiliency. There are many strategies to use when working with anxiety, and I find it’s best to use a little of everything. Find your triggers and avoid them. For me, that’s coffee, alcohol, and not exercising. Reach out to a friend when you’re struggling. I also find it’s helpful to journal when my brain is going a million miles an hour. Eat a healthy balanced diet full of fruits, vegetables, and whole grains. Use medication and supplements when appropriate.

What do you find useful when you’re feeling anxious? Let me know in the comments below!

Resources:

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized
double-blind, placebo-controlled study of safety and efficacy of a high-concentration
full-spectrum extract of ashwagandha root in reducing stress and anxiety in
adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
http://doi.org/10.4103/0253-7176.106022

Singh, N., Bhalla, M., de Jager, P., & Gilca, M. (2011). An overview on ashwagandha: A
rasayana (rejuvenator) of ayurveda. African Journal of Traditional, Complementary,
and Alternative Medicines, 8(5), 208–213. http://doi.org/10.4314/ajtcam.v8i5S.9

Pratte, M. A., Nanavati, K. B., Young, V., & Morley, C. P. (2014). An alternative
treatment for anxiety: A systematic review of human trial results reported for the
ayurvedic herb ashwagandha (withania somnifera). Journal of Alternative and
Complementary Medicine, 20(12), 901–908. http://doi.org/10.1089/acm.2014.0177

Weil, A. (2016). Aswagandha. Retrieved from https://www.drweil.com/vitamins-
supplements-herbs/herbs/ashwagandha/

7 Ways To Get Better Sleep

Diana Weil — Fri, 07 Jun 2019 15:07:39 +0000

1. Go to bed at the same time every night

You know how a sleep schedule is really important for young children? Well I’ve got news for you… it’s really important for older children too– meaning you. Going to bed and waking up around the same time each day (even on weekends) helps to keep your circadian rhythm on track. Your circadian rhythm is your bodies internal clock and it’s really really important for your metabolism, core body temperature, cortisol levels, and your sleep-wake cycle, among other things. Keeping a schedule helps your body know when you should be awake and when you should be asleep. This means less time staring at the ceiling counting sheep.

Going to sleep around the same time each night may also help cut down on sleep latency– the horrible time you spend in bed tossing and turning, but not actually sleeping.

There are so many benefits of getting good consistent sleep, but one is a boosted metabolism. One study actually found that people with irregular sleep patterns had higher rates of metabolic problems like insulin resistance.

2. Dim your lights

Blue light, which is found in digital devices like your phone, TV, and LED lights, disrupts the production of melatonin. Melatonin is a hormone, which controls your sleep-wake cycle. Our body has an internal clock that is set by the amount of light we are exposed to. In a perfect world we would wake up when the sun rises and go to bed when the sun sets. When our eyes detect light it sends a signal to the brain that it’s time to start waking up. Same thing happens when it gets dark outside, except the brain releases melatonin, which gets the body ready for sleep. But in todays world everything is sort of wonky. So what can we do?

An hour before bed begin to dim your household lights
At least 30 minutes (but preferably an hour) before bed put your phone, tablet, TV, and any other sort of electronic devices away. Sometimes you just can’t though and that’s OK because we’re human. Thankfully, there are some things you can still do to avoid blue light near bedtime. Most smart phones have a Night Shift setting that changes the colors on the screen to warmer orange tones, Learn how. For Android users there is an app called Twilight, which does the same thing. You can also use an app called Flux which works on Windows, Mac, and Linux.

3. Keep your room as dark and cool as possible

Wanna know what doesn’t scream “Mmm that was a great nights sleep”? A hot stuffy room. Wanna know why? Just before we fall asleep our body temperature drops. This drop in temperature is thought to help promote sleep.

Sleeping in a cooler room may help your body reach this point faster, so you can fall asleep quicker. A cooler room also helps improve the production of melatonin.

Keep your room between 60-67 degrees. Above 75 degrees and
below 54 degrees can negatively impact your sleep.

4. Avoid coffee or stimulants in the afternoon

This is a pretty self explanatory one. Caffeine is a stimulant, and stimulants are meant to keep you awake. If you’re having trouble sleeping stay away from any sort of caffeine after 3pm, even if you claim not to feel the effects of caffeine. No harm in cutting back to see what happens.

5. Meditate

Anxiety and stress is one of the main reasons people report not being able to fall asleep, or the reason they wake up in the middle of the night (that and having to pee). Meditation works wonders for stress and anxiety. I personally use the Headspace app daily. They have some great meditations geared towards falling asleep. The 4-7-8 breath also works wonders for combatting stress and anxiety.

6. Reduce long naps during the middle of the day

Naps that are longer than 30-45 minutes can make it harder to fall asleep at night, for pretty obvious reasons. I have never ever been able to take a nap for less than 1.5 hours, so pretty much naps are out for me. Sad world we live in. Save your sleeping hours for the night. If you do need a nap, do your best to keep it under 30 minutes.

7. Reduce alcohol

This one is a toughie because I’m sure many of us have experienced the effects of alcohol actually putting us to sleep. And it does. Alcohol helps us fall asleep and sleep deeper, but it also reduces REM sleep (rapid eye movement).

REM sleep is thought to be the most restorative sleep. It’s also where you dream. The more you drink before bed, the more pronounced these effects become. If you’re having any problems sleeping keep your alcohol consumption to one glass a night or less.

Interested in ways you can eat for better sleep?

How Micronutrients Affect Your Dreams and Sleep

Diana Weil — Wed, 22 May 2019 08:00:34 +0000

When I turned 12 years old, I started screaming in my sleep. Like sitting straight up, heart pounding, screaming bloody murder at the top of my lungs. Every night within 20 minutes of falling asleep I would wake from extremely violent dreams. My poor mother would coming running to my room night after night to hold me until I calmed down. No matter what I did the dreams, and the screaming, continued. I tried every remedy I could think of, but nothing worked. As I got older the dreams got better, but the screaming and the panic didn’t stop. Even though I hadn’t slept through the night without waking up from an anxiety attack in over 10 years, I honestly just sort of gave up. I self-identified as a bad sleeper and decided that maybe that was OK. My sweet boyfriend got used to me bolting upright in the middle of the night; he knew that our house wasn’t actually on fire- even when I was screaming that it was. But then all of a sudden things began to change….

So you know that old adage about the shoemaker’s kids? Well that was me as a nutritionist. I told all my clients how important it is to get the proper amounts of micronutrients every day. But me? No freaking way was I swallowing a pill every morning. Fish oil? Hahahahahaha FORGET ABOUT IT! Just a side note… If I was ever trapped on an island with no food I think I would starve to death before being able to kill a fish. Taking fish oil was just never, ever going to happen. Sorry dad.

However, as a lifelong vegetarian I decided that maybe, just maybe, I should actually try what I was telling my clients to do. So I started taking a high quality multivitamin with plenty of B-vitamins and an omega-3 supplement derived from algae. And guess what? I stopped screaming. For the first time in 15 years I didn’t have night terrors. While my story may not be yours, I know a lot of people struggle with getting enough, quality sleep. So what micronutrients affect your dream and sleep? Read below to find out some of the key players.

1. Vitamin B6 (pyridoxine)

Serotonin, which is commonly thought of as the happy hormone (it’s actually a neurotransmitter) plays many important roles in the body, including…. drum roll please…. being the precursor of melatonin. Melatonin is responsible for initiating sleep and regulating our internal clock. With inadequate serotonin our brain doesn’t get the message that it’s time to fall asleep.

So where does B6 come into this equation? B6 helps our body produce serotonin. Recent research suggests that it may help us remember our dreams and could promote lucid dreaming (where you become aware that you are dreaming). Lucid dreaming seems to be beneficial. For one thing, it reduces the incidence of nightmares.

Rich sources of B6 are turkey, beef, pistachios, tuna, avocado, sunflower and sesame seeds and many vegetables.

2. Magnesium

Magnesium is involved in over 300 enzymatic reactions. It is responsible for energy production, normal nerve and muscle function, supports the immune system, and helps keep bones strong. So I would say it’s pretty dang important. Unfortunately, magnesium deficiency is common.

Aside from all of these important tasks, magnesium is also necessary for good sleep. In fact, one sign of magnesium deficiency is insomnia and disrupted sleep patterns. How exactly does magnesium help you get a good nights rest? It can quiet down our sympathetic nervous system- the one that’s responsible for the fight or flight response. In today’s world, our sympathetic nervous system is often working in overdrive because many of us are in a constant state of stress. Quieting the fight-or-flight response increases activity of the parasympathetic nervous system, which produces the relaxation response. Good parasympathetic nervous tone is key to good rest and digestion

Magnesium also increases levels of GABA, the neurotransmitter that helps reduce stress, promote relaxation, and improve sleep. Along with B6, magnesium also helps the body to produce serotonin.

Some great magnesium sources are dark leafy greens, nuts, salmon, tuna, and avocados.

3. Zinc

Zinc is the second most abundant mineral in the body and is key to taste perception, male fertility, immune health, and cognitive function. Research indicates that zinc helps regulate sleep- although how it works is not exactly clear. Zinc may shorten the amount of time it takes us to fall asleep (no more counting sheep) and increase the overall quality of sleep. One study from China found that participants with the highest serum zinc levels were the ones getting 7-9 hours of sleep a night. This is ideal: any less than 7 and any more than 9 isn’t so great for your health. Low zinc levels have been correlated with poor sleep quality.

You can get zinc from oysters, red meat, wheat germ, chickpeas, lentils, and beans.

4. Omega-3

I’ve had a real love/hate relationship with omega-3. These essential fats are SO important for our overall health…. But the best sources is oily fish, and despite my best efforts, I just can’t eat fish. So for years I told myself that omega-3s were overrated (they’re not). I finally started taking an algae based omega-3 supplement, so I’m back to living in reality and acknowledging the importance of these nutrients.

As we discussed before, melatonin is a key for regulator of our circadian rhythms and signals to the body that its time for some shut-eye. Melatonin helps quiet the mind and relax the body. DHA (one of the omega-3 fatty acids we need) helps to regulate melatonin levels. Low DHA levels have been linked with melatonin deficiency.

Omega-3s also seem to help children stay asleep. One study found that children who received supplemental omega3s woke up 7 fewer times than their peers who received a corn oil supplement. All the sleep-deprived parents out there take note.

Great sources of omega-3 fatty acids are anchovies, herring, mackerel and salmon. Walnuts, chia seeds and flax seeds also contain omega-3s however, these are in the form of ALA, which is poorly converted into EPA and DHA.

5. Vitamin D

So if you’re still with me, yay!! Let’s discuss vitamin D, but we’ll make it speedy. This vitamin really is considered a hormone. As you probably know, our body can make vitamin D from sun exposure.

Interestingly, there are vitamin D receptors in parts of the brain that are thought to regulate sleep. Low vitamin D levels have been associated with excessive daytime sleepiness (3pm crash anyone?) sleep disturbances and poorer sleep in general. Low vitamin D levels can also trigger insomnia and sleep disorders. Unfortunately, there have been few studies on this subject, so just why this is, we aren’t sure. One possibility is that vitamin D influences our immune system, which may in turn influence how well we sleep.

Sleep is complicated. There are a lot of questions about why we dream and the exact mechanisms behind sleep that we don’t have the answers to yet. We do know, however, that our diet and stress levels can impact the quality of sleep we are getting. While I’ve mentioned a few vitamins and minerals that are important to sleep, I have in no way exhausted the list. If you have any sort of sleep problems, I highly recommend working with a medical professional and a nutritionist to figure out what’s going on. I can tell you from personal experience, I wish I had looked at my diet earlier on.

Any bad sleepers out there? Let me know what’s worked for you in the comments below! Happy sleeping 🙂

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713303/
https://www.medicalnewstoday.com/articles/274097.php
https://www.ncbi.nlm.nih.gov/pubmed/26847986?dopt=Abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013386/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331570/

Stay Up To Date on All Things Healthy!

Traveling Soon? Read This First

Diana Weil — Mon, 26 Dec 2016 12:51:59 +0000

This year I’m spending the holidays in Futaleufu, Chile. Futaleufu is a small traditional Chilean town nestled in the mountains of Patagonia (they got their first gas station 3 years ago). It is famous among river lovers across the world for some of the best and most intense whitewater around. Getting to Futaleufu, however might be just as challenging as paddling the class V rapids. It took me 36 hours, 6 airports, 4 planes, and 2 border crossings. It was A LOT of traveling, and I was definitely not about to spend my time in Chile in a bed sick with whatever the person next to me had. You work hard for your time off and I don’t want it to be ruined because you got sick while you were traveling. While I can’t help you deal with the crying baby next to you, I can give you some ways to try and boost your immunity and avoid being a snotty, coughing mess on your vacation.

Take Astragalus as a preventive measure. Astragalus, also known as Huang Qi, has been used in traditional Chinese medicine for centuries. It is used to ward off colds and the flu by strengthening the immune system. Astragalus is considered to be an adaptogen; adaptogens are natural substances, mainly herbs, which help the body deal with stress and disease and get back in balance (homeostasis). Taking astragalus before traveling can help to boost your immune system and protect you from getting sick. Buy capsules of standardized extracts of this herb and take 1 or 2 twice or a day or as the label directs. You can take astragalus long-term, for example, throughout your travels or for the entire cold and flu season.

Watch what you touch. We all know how germ theory works right? Don’t touch washroom fixtures directly, such as door handles or faucets. Use a coat sleeve, or tissue instead. And avoid touching your face when you’re out and about, especially after being in the restroom.

Drink your water. I am the queen of not drinking water when I fly, so I get that this is harder than it seems. Flying dehydrates your body because of the high elevation. Being dehydrated dries out the mucus membranes in your throat and nose, which prevents bacteria and viruses from being flushed out of your system. Try bringing and empty water bottle with you and fill it up before each flight; Extra points for drinking water on the plane instead of soda.

Use Ayr saline nasal gel. This keeps your nasal passage moist, which helps block any nasty germs from getting a foothold there. Follow the directions on the tube. You can also try applying a small amount of Vaseline or even Neosporin to the inside of your nostrils.

I hope you all have a wonderful rest of your holidays filled with cookies and cheer. What are you doing for the holidays? Let me know in the comments below!

20 Ways To Treat Yourself Without Chocolate

Diana Weil — Thu, 15 Sep 2016 19:26:58 +0000

Adulting is hard, real hard. And I know that when I’ve had one of those hard days I like to “reward” myself with a big glass of wine or piece (ok bar) of chocolate. Now don’t get me wrong, wine and chocolate certainly have their place when it comes to fixing bad days, but you do have other options.

Drink some tea (Chamomile or Kava are good ones for relaxing) and sit outside if you can, or just in front of a window with natural sun light. Kava contains phytochemicals called kavalactones which act to calm nerves, and fight stress and anxiety. Sunlight releases serotonin which has huge mood boosting benefits.
Light some candles and take a hot bubble bath. Turn your phone off, close the door and just take some time for yourself. Alone time is so necessary and very underutilized.
Hang out with animals. Don’t have a pet yourself? Go hang out with a friend’s dog or cat and get some therapeutic kisses.
Have a dance party in your granny panties. For the optimal granny panty dance party, listen to Beyonce. And sing. Really really loud.
Curl up in your coziest pajamas and watch your favorite guilty pleasure (here’s looking at you Bachelor in Paradise).
Work out. Even if its just doing jumping jacks in your living room. Hello endorphins.
Do some yoga and allow yourself to have a nice long savasana. Meditation has been known to boost the immune system, lower blood pressure, and relieve stress.
Treat yourself to a manicure or pedicure (even if you do it yourself).
Watch the “how animals eat their food” video on YouTube.
Buy yourself your favorite flowers.
Journal.
Create your dream living room on Pinterest.
Buy a new pair of shoes
Be creative. Draw, color, paint.
Lay in legs up the wall pose for at least 5 minutes. Sit parallel to a wall so your hip is touching the wall, legs are long in front of you. Bend the knee that is touching the wall and spin yourself so both legs are vertical on the wall. You want your bum to be touching the wall to reduce pressure on your knees. Arms rest beside you, gaze up. This is a go-to yoga pose recommended for people battling anxiety, depression and insomnia.
Go for a hike. Look at how beautiful the world is around you.
Call a friend.
Put fresh sheets on your bed and take a nap.
Look at the account @doggodoingthings on Instagram. Thank me later.
Be ok with having a bad day. Sometimes what we really need is to just feel it all and have a nice long cry. And that is ok.

What do you do to cheer yourself up when you’re having a bad day?
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Staying Sane and Healthy on the Road

Diana Weil — Thu, 01 Sep 2016 17:08:24 +0000

While eating mac and cheese and s’mores by the campfire comes close to a spiritual experience for me, it isn’t exactly the best for your body (sometimes you just have to do it for your soul though). I spent the majority of the summer camping and on the road, and I knew that if I ate mac and cheese and s’mores for three months straight my body was going to revolt. These tips are exactly what I used, and I came home feeling better than ever (although I was excited to wake up in the middle of the night and pee in an actual bathroom).

Plan

This is absolutely crucial and I can’t stress it enough. I know that part of the fun of a road trip is the spontaneity and not being on a strict schedule. But don’t worry! All I’m asking for is a little bit of meal planning. It’s really hard to make smart decisions when you’re starving and pull into a gas station late at night. Plan your week! Make it easy on yourself and do everything you possibly can in your kitchen before you leave. Having real counter tops and a stove come in pretty handy while cooking. Prep as much as you can so when you get into camp late at night your veggies are already cut up and everything is ready to go.

One of the rare times we actually had a table to cook on

Bring Snacks

Driving can be boring, and I know when I’m bored I eat. Have fruits, nuts, and other easy snacks readily available. Keep all of the yummy indulgent things in the back so they aren’t easy to get to. Just say no to gas station food (except pumpkin seeds or sunflower seeds)! I always have pumpkin seeds with me, the slightly salted ones are my favorite. They are packed with protein and are easier to eat than sunflower seeds.

Drink Water

Even if this means you’re going to be peeing every half hour. Repeat after me… It is ok to stop the car so I can pee. In fact, you should have everyone thank you for giving them a chance to stretch their legs. Sitting all day is one of the worst things you can do for your body.

Find a Farmers Market

Keeping veggies fresh in a cooler is a real challenge. Its like the cooler suddenly becomes this magical destroyer of all living things. Vegetables wilt, freeze, or get waterlogged. But just think of this as another opportunity to explore where you are. Find a local farmers market and pick up whatever veggies you need for the next few days. Cant find a famers market? Its probably worth stopping at a grocery store daily or every other day to buy veggies.

Cook Once, Eat Twice

This is something I recommend to all my clients, but it’s especially useful if you’re traveling. Make enough for dinner that you can eat leftovers for lunch the next day. This way you can easily grab a healthy lunch out of the cooler that takes zero time and saves you from stopping at McDonalds for a burger.

Explore

Its about balance remember! You’re in a new place and there are probably some awesome restaurants around. Go explore! You can be healthy and still indulge every now and then.

Let me know what other tips and tricks you have for staying sane and healthy on the road!
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