We all have times when we don’t eat exactly as we should. So supplementing with a multivitamin makes sense, right? Or does it?
As doctors and research scientists look into the value of multivitamins, the picture has become increasingly muddled. Many studies find multis don’t offer any discernable benefit. You may have heard that some brands pass into and out of your body without being digested at all — much less absorbed into the blood stream so nutrients can get to your cells.
Trying to lose weight? A recent raft of studies show that more sleep may be just what you need.
Here’s how it works.
First, well-rested people make better food choices. But when you’re sleep deprived, the parts of your brain associated with addiction do more of the decision making. That makes the doughnut look far more appealing than a yummy salmon salad — with predictable consequences for health and weight.
“Researchers from the Pennsylvania State University analyzed studies looking at the impact of sleep deprivation on weight and energy balance that were published between 1996 and 2011. They found in several studies that getting fewer than six hours of sleep a night is linked with increases in the hunger-stimulating hormone ghrelin, decreases in insulin sensitivity (a risk factor for diabetes) and decreases in the hormone leptin (which is key for energy balance and food intake).
“Researchers found that if dieters got a full night’s rest, they more than doubled the amount of weight lost from fat reserves.”
So how much sleep is enough?
This awesome New York Times article, part of a handout I now give all my patients, describes a couple of research studies that came to the same conclusion: Almost everyone needs 8 to 9 hours of sleep each night. Just two weeks of getting 6 to 7 hours nightly leads to reaction and cognitive deficits equivalent to being legally drunk. Even worse, those folks are so used to the sleep deficit they don’t even realize how impaired they are. These are the folks who insist they’re fine with just 5 hours of sleep each night. They’re almost definitely not.
So make sure you get your zzzzs. If you’re having trouble, give us a call. We have tools to help.
This TEDx video has been making the rounds in emails and social media. A lot of these things get tossed your way. And you may have been leery about wasting 17 minutes of your busy time on yet another random video.
That’s certainly how I felt. But after seeing glowing recommendations from so many medical colleagues and friends, I got curious. And now I’m recommending — in the strongest terms — that you watch it, too.
Real food will change your life.
The story here is of an active woman, a medical doctor, who was crippled with Multiple Sclerosis. In MS, a person’s immune system starts attacking the sheathing that protects the nerves. That sheathing (remember the word “myelin” from high school bio?) is like the plastic encasing electrical wires, and does the exact same thing: helps electricity travel through the nerves and prevents shocks in the wrong places. MS is considered an incurable, degenerative disease.
The speaker, Dr. Terry Wahls, wasn’t willing to accept that prognosis. Because she’s an MD, she made sure she tried all the drugs, including the experimental ones. When that didn’t work, she started doing her own research. The video outlines her findings, but my patients and followers won’t be surprised — it’s basically the same diet I recommend for nearly everyone.
I really want you to watch the video so I’m not going to tell you how dramatically well this worked for Dr. Wahls. But the bottom line for you is this: How you eat changes your life.
So watch. Learn. Apply to your own life. You can feel awesome, whether or not you have an autoimmune, degenerative, incurable disease. And if all the competing food choices have you (justifiably!) confused, give us a call. That’s what we’re here for.