Category: Wellness

Sleep is still a little bit of a mystery to us all. We’re millions of years into human history and we still haven’t really figured out why sleep is something that humans have to do on such a regular basis to survive.

I mean we do know what the benefits of it are and the positive effect that it has on our body, but it’s unclear why humans, and all animals really because the entire animal kingdom is in the same boat, can’t be awake for more than like 12 hours at a time.

If you think about it, our bodies are extremely inefficient. Each of us will spend roughly a third of our lives asleep. Isn’t that insane? An entire third of your life. We’re only here for about 80 years, 90 if we’re lucky, and we’re going to spend a third of that asleep?

It’s pretty bizarre. I mean sleep is great and everything, but that’s only because we get tired so easily. We like actually doing stuff and in reality sleep just gets in the way. Consider how much more time you could spend with your family, exercise, read or be creative if you were always awake.

Because if we didn’t need it we wouldn’t have the desire to do it so you’d never be tired. But look, I’m ranting a bit here. It seems pointless but we have to do it. Those who get less sleep are worse off for it.

While it does depend on your age, most adults need to sleep for eight hours every night. Anything less than that and you will likely feel some effect, even if it’s mild. Everyone should make a point of tracking their own sleeping pattern so they can see this in action.

Feeling fatigued and lacking in energy is one thing, and you’ll probably feel that if you’re on a few hours of a deficit, but consistently bad sleep can lead to much more serious issues. Let’s take a look at some of the larger benefits of good sleep:

1. It Lowers Your Risk of Heart Disease

Heart disease affects millions of people every single year and it can be brought on by a number of different things. Your diet, weight and lifestyle are all factors that can result in heart disease in the future.

But one of the leading causes is hypertension, otherwise known as high blood pressure. This refers to the force at which your blood is pushing against the inner walls of your arteries on a long-term basis.

You may have heard people say that when you’re stressed or putting your body under strain that your ‘blood is pumping,’ which is an accurate way to describe it and it’s what leads to high blood pressure.

When this happens, plaque can start to build up inside your arteries which can put your heart under serious pressure and eventually lead to heart disease. The more time you spend asleep, the more chance your body has to regulate your blood pressure because your body is under no strain at all.

The worst thing about this is that people with high blood pressure will often not have any symptoms so it’s important to keep an eye on things like your sleeping pattern and your diet even if you’re not feeling bad.

2. It Enhances Productivity

This one shouldn’t come as too much of a surprise. It’s no secret that when you’re sleep deprived your brain doesn’t work quite as well as it normally does. Your focus, your memory, your capacity to avoid distractions, these all suffer.

A study was conducted on a group of medical students, perhaps some of the most sleep-deprived people in the world, and it was determined that those on an extended work week made almost 40% more medical errors.

Potentially disastrous when it happens to doctors, but really no matter what your job is, or even what your hobbies are, you want to be able to perform to the best of your ability so that you can get the best results.

Some people have the philosophy that they should sleep less so that you can have more time to work on the things you’re passionate about, but if you can’t progress with your passions or enjoy them to their fullest extent, is it worth it?

Getting more sleep can help you optimize the time you do have to work on your passions because your cognition and focus will be completely uninhibited.

3. It Builds Up Your Immune System

Your immune system is arguably the most important aspect of your body. Your general health is entirely determined by how strong of an immune system you’ve got. It is made up of different organs cells and proteins all working together to keep you healthy.

White blood cells, antibodies, the lymphatic system, each of these serve a different function in keeping disease and infection away and how effective they are is determined by how you live your life. Exercise helps, certain foods help, and sleep most definitely helps.

What it really comes down to is that while you’re asleep, everything gets the opportunity to rest and otherwise it will be overworked. The same applies to each individual component of your immune system. So being sleep deprived will stifle their effectiveness.

4. It Keeps Your Mental Health in Check

People with sleeping disorders generally have a much higher chance of suffering from various mental health issues. Insomnia, sleep apnea and persistent night terrors are commonly linked to depression.

Of course not everyone who is sleep deprived is so because of a disorder, but the logic is that the consequences of bad sleep will take their toll on how you feel mentally. You won’t be able to focus on anything, and you won’t be able to stay active.

These are two things which are essential for good mental health and they’re basically impossible if you’re sleep-deprived.

5. It Helps You Keep Your Weight Under Control

This might seem like an odd one, but it’s true. Sleep deprivation is actually one of the leading risk factors for obesity. There are a couple of different reasons as to why these things are connected.

For one thing, you will lack energy and as such you will lack motivation to exercise. But as well as that, you will find yourself eating more in order to give yourself the energy that you’re not getting by giving your body time to rest.

So to sum up, I can’t offer you any insight into the true purpose of sleep because we just don’t know what it is. But what we do know is that if you don’t sleep enough, your mind and body will suffer for it. So give yourself eight hours a night as often as you can.

When it comes to staying fit and healthy, there are few activities that can compete with hiking in the great outdoors. After a long week of work, there’s nothing better than strapping on a pair of hiking boots and heading out on the trail. Being surrounded by the sights and sounds of nature, along with the physical exertion involved, combine to provide a nourishing experience for mind, body, and soul. It’s easy to see how this type of exercise can do wonders for mental health, but what about the physical benefits? In recent months, many of us have been doing what we can to maintain an active lifestyle. Hiking is a great option, which can be both affordable and incredibly rewarding. In this article, we’ll be taking you through 5 ways it can help you to feel fitter and stronger.

1. Core Stability & Balance

Hiking usually involves walking on uneven ground, on an inclined slope, with a bag on your back. If climbing a peak, you have to repeat all of this hard work on the downward trail (once you’ve savored the beautiful view of course). All of this involves a lot of balance to keep your body stable as you move along the path. Each step you take engages your core muscles, keeping you upright and moving in the right direction. This is perfect for anybody looking to build up core strength, and can also be a great way to regain balance after an injury or break from exercise.

2. Stronger Bones

Similar to your muscles, bones can become stronger after certain types of exercise. Regular activity can help increase your peak bone mass, which helps to improve balance, reduce falls, and prevent fractures from occurring. One of the best ways to strengthen your bones is to do weight-bearing exercises. These are things like running, tennis, and (you guessed it) hiking! The movement of hiking works against gravity, providing hard work for the living tissue inside your bones as they keep you moving.

3. Decreased Risk Of Health Issues

Any form of regular exercise can have amazing benefits for your physical health, reducing the amount of trips to the doctor. Hiking is no different, providing both a cardiovascular and strength-building workout in one. Heart disease, high blood pressure, and type 2 diabetes are just some of the conditions where exercise has been proven to reduce risk.

4. Maintaining A Healthy Weight

No matter your fitness level, there is a hiking trail out there for you. Whether you’re a pro training for an event, or just starting out, you can gain huge benefits from getting outdoors. As we’ve already mentioned, hiking provides an effective aerobic workout, whilst burning serious amounts of calories. This contributes to better cardiovascular health and can go a long way to ensuring you maintain a healthy weight.

5. Increased Energy Levels

This may seem counter-intuitive, but hiking can actually raise your energy levels post-trail. There is plenty of research showing that exercise reduces fatigue and energizes your body and brain. You may not feel like going for a trek if you’re feeling exhausted, but regular hikes will help you feel all the better for it.

In Summary

Hiking may not be the first thing people associate with ‘working out’, but the physical benefits it can provide really pack a punch. You’ll start to build stronger muscles and healthier bones, gain more energy, and have less health issues. You don’t have to be climbing a mountain each week to reap these rewards either. Even just a moderate hike on a weekly basis will be enough to help you feel in better health.

Throughout history, our ancestors have relied on numerous herbs and spices, not only for cooking but for their powerful healing properties. Few have survived the test of time quite like turmeric, arguably the most well-studied dietary supplement in modern natural medicine.

Turmeric root powder originates from the Curcuma longa plant, a species of ginger native to Southeast Asia. The curcuminoids within it have potent anti-inflammatory and antioxidant activity with a wide variety of uses and benefits and very few side effects.

The best turmeric supplements have a combination of curcumin and black pepper (piperine) to enhance absorption and maximize efficacy. But what are the health benefits of turmeric and curcumin pills?

Helps Arthritis & Joint Pain

One of the most common uses for turmeric extract is combating the discomfort from joint pain and arthritis. Severe arthritic symptoms include limited range of motion, joint stiffness, excessive swelling, and lack of mobility. These symptoms can get worse over time, causing permanent damage if left untreated.

Research shows that curcumin inhibits many of the mediators of inflammation linked to rheumatoid arthritis, psoriatic arthritis, and osteoarthritis development. Turmeric consistently reduces arthritis symptomology and may serve as an excellent complementary treatment for joint pain.

Read the studies on turmeric for arthritis.

Reduces Chronic Inflammation

Inflammation is the body’s immune system responding to irritants or threats. Inflamed areas often swell up, turn red, or become painful. While this is a healthy and normal bodily reaction, sometimes the immune system goes awry. If inflammation becomes chronic, it can lead to significant health problems.

Many trials have demonstrated curcumin’s anti-inflammatory properties through its inhibition of key inflammatory markers in the body. Turmeric’s antioxidant activity also helps reduce oxidative stress, a process linked to low-grade inflammation.

Aids Weight Loss

Obesity can lead to several different health issues, such as high blood pressure, diabetes, heart disease, stroke, and others. If you’re an otherwise healthy individual, weight loss can be pretty straight forward. However, if you have a pre-existing metabolic disorder, things can be a bit more complicated.

Several trials have shown that curcumin benefits metabolic disorders by helping stabilize metabolism and managing weight. Turmeric increases insulin sensitivity, regulates lipid metabolism, and targets fat by suppressing multiple processes responsible for the growth of adipose tissue.

Improves Skin Health

Our skin is the all-important, outermost protective layer of our body. Skin keeps us safe from harmful microbes and regulates our internal body temperature. At times, unwanted skin conditions may arise that require treatment such as chronic acne, eczema, and psoriasis.

Many DIYers use turmeric powder to create face masks, pastes, and other topical solutions to heal the skin. Researchers have confirmed that curcumin reduces oxidative stress associated with inflammatory skin conditions. Turmeric also enhances collagen synthesis and significantly speeds up tissue repair.

Natural Blood Thinner

Blood clots occur when blood cells called platelets, move to a damage site to plug the wounded area. This occurrence is a normal bodily function. Without clotting, small papercuts would become catastrophic. At times, certain health conditions arise that require blood thinning to prevent blockages.

Curcumin supplements have shown potential as an anticoagulant (blood thinner) under certain conditions. Turmeric extract impacts several stages of the coagulation process, including thrombosis (local blood clotting), and hemostasis (stopping blood flow). However, more human trials should be done to confirm efficacy.

Helps Fight Disease & Chronic Conditions

The potent antioxidant properties may be one of the most significant turmeric benefits. Curcumin has shown an innate ability to boost immune system function and protect against disease by directly inhibiting free radical cell damage and reducing oxidative stress. Turmeric can help with the following:

Cancer

Researchers have performed numerous trials on turmeric’s potential to serve as a complementary treatment in cancer patients. They’ve found that curcumin can selectively target cancer cells and inhibit tumor initiation and growth. Turmeric also helps reduce inflammation and pain from chemotherapy.

Diabetes

If you’re attempting to lower your blood sugar or prevent diabetes, turmeric may be able to help. Several trials have demonstrated curcumin’s potential in patients with type 1 or type 2 diabetes. Curcumin appears to have both an insulin-sensitizing and glucose-lowering benefit while improving glycemic regulation.

High Blood Pressure (Hypertension)

Stabilizing blood pressure and preventing hypertension is one of the most common uses of turmeric. It won’t be able to overcome poor lifestyle choices that lead to high blood pressure. However, curcumin has shown an ability to improve vascular endothelial function, a modulator of blood pressure that declines with age.

Alzheimer’s & Dementia

Research shows that an oral turmeric supplement may be one of the best ways to prevent dementia and Alzheimer’s disease. Curcuminoids can help reduce beta-amyloid plaque buildup on the brain and reduce neuroinflammation, two of the key biomarkers linked to Alzheimer’s development.

Regulates Cholesterol

Under certain conditions, clinical trials have concluded that turmeric can help lower triglycerides and cholesterol levels. Current evidence suggests curcumin may be beneficial if you are obese, have metabolic syndrome, diabetes, or another chronic condition affecting your blood lipid profile.

Candida Overgrowth

We know the primary turmeric health benefits include its antibacterial, antiviral, anti-inflammatory, and antioxidant activity. Current evidence suggests curcumin also contains antifungal properties. Multiple tests concluded that turmeric could reduce candida overgrowth and target fungal infections with moderate success.

Irritable Bowel Syndrome (IBS)

With new research emerging indicating that IBS patients frequently see an increase in the body’s inflammatory response, we now have a new treatment target. Curcumin powder has shown potential in reducing IBS severity and limiting symptoms such as abdominal pain, bloating, and constipation.

Inflammatory Bowel Disease (IBD)

Ulcerative colitis and Crohn’s disease may develop due to continuing inflammation in the gastrointestinal tract. Curcumin has shown significant potential in treating IBDby inhibiting the upregulation of pro-inflammatory markers linked to chronic and relapsing GI tract problems.

Fibromyalgia & Chronic Fatigue Syndrome

At this time, there is no identified cure for fibromyalgia and chronic fatigue syndrome, but there are ample ways to control symptoms and flare-ups. Researchers have evidence to suggest that turmeric supplements may help reduce widespread musculoskeletal pain by inhibiting inflammatory pathways and reducing oxidative stress.

Parkinson’s Disease

Parkinson’s is a neurodegenerative condition in elderly populations characterized by motor symptoms, including tremors, muscle rigidity, and postural instability. Curcumin shows significant neuroprotective benefits, helping reduce neurotoxicity and oxidative stress linked to disease progression.

Thyroid Disease

Thyroid disease is highly pervasive in many populations around the world. Curcumin’s unique ability to combat inflammation, reduce bacterial overgrowth, and fight free radicals helps support a healthy thyroid environment. Turmeric capsules can also help relieve uncomfortable symptoms that accompany thyroid disorders.

Enhances Brain Function

Improving overall mental health and cognitive function is one of the most popular turmeric uses. Research shows curcumin enhances DHA synthesis which is critical for brain health. Antioxidants can also improve cognition and increase neuroplasticity, the brain’s capacity to create new synaptic connections.

Reduces Anxiety & Depression

Several clinical trials have shown that turmeric extract can influence neurotransmitter balance in the brain. Curcumin appears to have an antidepressant and anxiolytic effect through its ability to modulate levels of serotonin and dopamine. Thus, it may be a good complementary treatment for depression.

Final Thoughts on Health Benefits of Turmeric Curcumin

If you’re wondering “what is turmeric good for,” the answer is almost everything. It’s important to note; turmeric supplements are not a cure for diseases or chronic conditions. But, the unique medicinal properties of curcumin have shown significant health benefits and uses in modern natural medicine.

Original article

Begin the Week

Enjoy a simple and gentle yoga practice with True Nature Leader, Farah Nazarali. This routine targets all the major joints and muscles and is simple and accessible for those new to yoga and those who enjoy moving at a slow, relaxed pace.

Join Farah’s monthly subscription and get yoga videos, meditations, and inspirational talks.

VIDEOGRAPHY: Dustin Anderson Filmed at Inveremere Beach, Nanaimo Canada April 2020.

FARAH NAZARALI

Farah is an inspirational yoga teacher, podcast host, and advocate of yogic practices that support health, happiness, and harmony. She is the founder of Drishti Point Yoga Podcasts and is currently the podcast host of In Conversation: The Podcast of Banyen Books and Sound. She has interviewed hundreds of spiritual teachers, Masters, and renowned authors and seamlessly integrates this wisdom into her teaching.

Farah specializes in teaching Workshops, Retreats, and Training locally and worldwide. She has a deep love for all things yoga and is profoundly inspired by the sacred texts of yoga, the teachings of Buddhism, and wisdom traditions that lead us to love, truth, and being of service.

Do you have 4 minutes today?

“One of my students is struggling with trying to fit meditation into her work day. I asked her if she has four minutes. She said yes, I said let’s meditate together for 4 minutes. After our meditation, I asked her if it would be helpful if she had a 4 minute meditation. She said, yes please!  This track is my love note to all students who struggle with meditation. Start small and build on every success.” – Farah

*Footage from Playa Uvita, Costa Rica 2020

Find more about Farah and her upcoming retreat here.

FARAH NAZARALI

Farah is an inspirational yoga teacher, podcast host, and advocate of yogic practices that support health, happiness, and harmony. She is the founder of Drishti Point Yoga Podcasts and is currently the podcast host of In Conversation: The Podcast of Banyen Books and Sound. She has interviewed hundreds of spiritual teachers, Masters, and renowned authors and seamlessly integrates this wisdom into her teaching.

Farah specializes in teaching Workshops, Retreats, and Training locally and worldwide. She has a deep love for all things yoga and is profoundly inspired by the sacred texts of yoga, the teachings of Buddhism, and wisdom traditions that lead us to love, truth, and being of service.