Find peace and calm in our fast-paced world. Learn more in our resources to help you find your balance.

Balance

<h2 class="wp-block-heading">Benefits of Routine</h2>



<p>In the unpredictable journey of life, some thrive on the stability of a set routine, while others find comfort in spontaneity. Yet, when faced with significant stress, the absence of structure can exacerbate feelings of chaos and uncertainty, potentially impacting mental well-being.</p>



<p>Establishing a routine isn't just about maintaining order; it's a lifeline during tumultuous times. While it may seem constraining to some, having a predictable schedule can provide a sense of stability and control amidst life's uncertainties. This becomes crucial, especially when navigating through periods of unpredictability and upheaval. Without such stability, the mind can struggle to find footing, potentially leading to increased anxiety, depression, and other mental health challenges.</p>



<p>Structure and organization can improve your health in many ways. Routines are enjoyable and can fulfill your body's need for structure. They help you:</p>



<ul>
<li>Improve sleep: Your sleep schedule and bedtime habits can greatly affect your mental health and well-being. By maintaining constancy with your sleep/wake times, you can improve energy levels and be more well rested.</li>



<li>Be active: A key part to getting regular exercise is to be consistent. Setting a time each day or throughout the week will help you keep yourself accountable and active.</li>



<li>Manage stress levels: Routines have been known to reduce stress levels, leading to better mental health and less anxiety. High stress levels can put your health at risk and raises your chances of heart disease.</li>



<li>Eat healthier: Scheduling time for grocery shopping can make a big difference in the way that you eat. It is much easier to eat healthier, and you won’t be as tempted to order fast food or eat junk snacks. Taking the time to plan your meals or meal prep will help you remain consistent with healthy food habits.</li>
</ul>



<h2 class="wp-block-heading">Incorporating Routine into Your Life</h2>



<p>In the whirlwind of daily life, it's easy to get swept up in the chaos and lose sight of our goals and aspirations. However, by taking a step back and creating a structured plan, we can regain control and steer our lives towards greater fulfillment and productivity. The process of creating a plan not only helps us organize our tasks and priorities but also enables us to identify areas for improvement and growth. By incorporating routine and a carefully crafted plan into our lives, we can harness the power of consistency to overcome obstacles and achieve our desired outcomes. This structured approach not only enhances our efficiency but also promotes mental well-being by providing a sense of direction and purpose.</p>



<h4 class="wp-block-heading">Creating a Plan</h4>



<ol>
<li>Take a sheet of paper and create three columns with headings: work, personal, and relationships.</li>



<li>Under each heading write down typical tasks you do during the week for that category.</li>



<li>Next, write down what you would like to add to each category, for example adding that want to read before bed under the personal category.</li>



<li>Now think about the obstacles you face in accomplishing those new tasks. How might you reduce those obstacles?</li>



<li>Create a daily routine that incorporates the items from task 2 and task 3.</li>



<li>Start your routine! It can seem intimidating at first, but the key with routine is consistency. It will get easier and feel more natural as you do it more often.</li>
</ol>



<h2 class="wp-block-heading">Morning and Evening Routines</h2>



<p>Investing in a morning routine is a powerful way of improving your well-being and taking ownership of your day. A morning routine consists of a set of actions that you complete after waking up and before your day’s main work. It is best if the routine is short and simple, to prevent you from not completing it.</p>



<h4 class="wp-block-heading">Morning Routine Example:</h4>



<ol>
<li>Get a good night’s sleep (7-8 hours).</li>



<li>Avoid the Snooze button!</li>



<li>Drink a full glass of water.</li>



<li>Prepare a healthy breakfast.</li>



<li>Fit in a quick workout or walk.</li>



<li>Reflect. This can be about what you are grateful for, what you need to accomplish that day, or focusing on any potential challenges you need to overcome.</li>
</ol>



<p>An evening routine is key in kickstarting your morning routine and having a successfully energetic day. Evening routines allow the body to slow down, mentally and physically, and prepare for a night of rest. Sometimes this can be a daunting task, especially after a long stressful day. A routine before bed helps you get to sleep faster and get a better night’s sleep, allowing you to wake up refreshed and ready for another amazing day!</p>



<figure class="wp-block-image aligncenter size-full is-resized"><img src="http://resources.relieffactor.com/wp-content/uploads/2024/05/AdobeStock_488668303.jpeg" alt="Young Asian Woman Dinks Tea While Reading Book On The Sofa In The Evening." class="wp-image-1699" width="428" height="285"/></figure>



<h4 class="wp-block-heading">Evening Routine Example:</h4>



<ol>
<li>Set a time to wind down, typically 30-60 minutes before you plan to go to sleep.</li>



<li>Put away electronics.</li>



<li>Have a light snack or cup of tea.</li>



<li>Take a warm bath or shower.</li>



<li>Read.</li>



<li>Meditation, prayer, or reflection. Whatever your preference, use this as a time to relax your mind and reflect on your day.</li>



<li>Prepare your bed, plug in your phone, and sweet dreams!</li>
</ol>



<h2 class="wp-block-heading">One Step at a Time</h2>



<p>Forming a routine can take a long time and is highly variable between individuals. Not everyone needs a fully scheduled day to follow a daily routine. Take this information and incorporate it into your life the way that works best for you. Try adding one routine at a time. Don’t feel like you need to change everything all at once to see improvement. Consistency is key in keeping up with a daily routine. Incorporating healthier habits in your daily tasks will benefit your physical and mental health. Take one step at a time in creating a healthier lifestyle.</p>

Unlocking Your Potential: Cultivating Routine in Your Daily Life

Meditation

<p>Do you ever feel overwhelmed by all the responsibilities you juggle and things to tend to? Modern life keeps getting busier and busier, keeping our minds racing and stress levels high.</p>



<p>But there is a practice that can ground and center us: mindfulness. This <a href="https://www.apa.org/monitor/2012/07-08/ce-corner" rel="noreferrer noopener" target="_blank">technique</a> can not only reduce stress, but also boosts energy, diminishes pain, sharpens focus, and improves relationships.</p>



<p>To get you started, let’s explore what mindfulness is, where it comes from, how it works, and how to start applying it in your life!</p>



<h2 class="wp-block-heading">What Is Mindfulness Meditation?</h2>



<p>While mindfulness can describe a wide variety of meditation techniques (and <a href="https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/#:~:text=Among%20the%20challenges,Ellen%20Langer." rel="noreferrer noopener" target="_blank">non-meditative practices</a> too!), it refers to a specific set of practices and traditions.</p>



<p>Mindful meditation is a practice that involves self-reflection, counting breaths, and releasing one’s thoughts. </p>



<p>You can find parallel practices in a wide variety of <a href="https://positivepsychology.com/history-of-mindfulness/" rel="noreferrer noopener" target="_blank">world religions</a>, the most popular are Buddhism, Hinduism, and yogic traditions, used as a self-reflective meditation. </p>



<h3 class="wp-block-heading">Meditation Techniques</h3>



<p>Mindfulness meditation techniques are often centered around paying attention to your breathing or body as a means of relaxing and focusing.</p>



<p>Mindfulness breathing techniques can be guided by counting or by a narrative script that helps you focus on the feeling of breathing.</p>



<p>Counting doesn’t just apply to how many breaths you take, but also to how long it takes to inhale, hold your breath, and then exhale. <a href="https://www.webmd.com/balance/what-is-box-breathing" rel="noreferrer noopener" target="_blank">Box breathing</a> is a method of counting four seconds for an inhale, four seconds to hold your breath, four seconds to exhale, and four seconds to pause before inhaling again. It can be used in stressful situations to reset your breathing and dispel anxiety.</p>



<p>Mindfulness can also involve body scanning. Similar to the process of openly allowing ideas to come to you and then letting go, body-scanning involves slowly focusing on various parts of your body and then letting your attention move away. This technique has enabled some people to find pain relief.</p>



<p>The techniques of mindfulness can even be used while exercising. You can develop a deeper understanding of your body by applying the intentional self-reflexing focus during a <a href="https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356#:~:text=Walking%20meditation.,of%20your%20sensations." rel="noreferrer noopener" target="_blank">walking meditation</a>.</p>



<h3 class="wp-block-heading">Mindfulness vs. Mindfulness-Based Stress Response</h3>



<p>Mindfulness was formalized into a cognitive-behavioral psychological intervention called <a href="https://www.apa.org/topics/mindfulness/meditation#:~:text=Mindfulness%2Dbased%20stress%20reduction%20(MBSR,mindfulness%20through%20yoga%20and%20meditation." target="_blank" rel="noreferrer noopener">mindfulness-based stress response</a> (MBSR) in 1979. It’s an eight-week course that profoundly influenced what we think of as mindfulness. Many scientific studies that make claims about mindfulness use MBSR as a basis for their definition of mindfulness.</p>



<h3 class="wp-block-heading">Mindfulness vs. Transcendental Meditation</h3>



<p>Other than mindfulness, one of the other most popular forms of meditation is <a href="https://my.clevelandclinic.org/health/treatments/22292-transcendental-meditation" rel="noreferrer noopener" target="_blank">transcendental meditation</a> (TM). Both seek to help restore your balance and these two methods come from different backgrounds and use different techniques.</p>



<p>While mindfulness pulls some of its techniques based on Buddhist meditation rituals, TM has roots in Hindu practices. </p>



<p>Both meditations have the goal of moving past intrusive thoughts. The main distinction is that while mindfulness trains you to allow yourself to process thoughts and reflect on them before moving past them, TM prioritizes preventing them from occurring by focusing on repeating mantras. </p>



<h3 class="wp-block-heading">How Mindfulness Works in Your Brain</h3>



<p>By training in mindfulness, you are teaching your brain not to respond with a fight or flight response. Long-term practitioners of mindfulness have seen the areas of their brain associated with fight or flight stress response decrease in size.</p>



<p>By training yourself to be habitually calm, clear, and focused in a relaxed state, that practice will transfer over when you are in a stressful situation. There have been <a href="https://www.apa.org/topics/mindfulness/meditation" rel="noreferrer noopener" target="_blank">scientific studies</a> that show mindfulness practitioners are less likely to respond with negativity when stressed. Internally they can have more mental clarity because they do not experience repetitive negative thoughts.</p>



<p>The mindfulness energy boost is less direct and involves how meditation reduces stress. Mindfulness prevents energy burnout from stress by activating your parasympathetic nervous system and interrupting a stress response that causes a long-term drain on mental and physical resources.</p>



<figure class="wp-block-image aligncenter size-full is-resized"><img src="http://resources.relieffactor.com/wp-content/uploads/2024/04/womenSittingOnBoardwalk.jpg" alt="Women sitting on boardwalk at sunset " class="wp-image-1690" width="443" height="294"/></figure>



<h2 class="wp-block-heading">The Benefits of Meditation</h2>



<p>Meditation has applications for people of all ages. It helps you separate your thoughts and plans from the stresses of life, helping you make better decisions, feel your feelings, process them, and share them in ways that positively affect the people around you.</p>



<p>Anna Gulmac, an <a href="https://hundred.org/en/articles/teacher-testimonials-making-mindfulness-a-way-of-life" rel="noreferrer noopener" target="_blank">educator</a>, notes, “I’ve noticed a really big movement with how children respond to each other after a mindfulness session, they’re more positive in the way that they bounce back from a challenging situation.”</p>



<p>Famous actor <a href="https://meditationlifestyle.com/hugh-jackman-meditation-changed-my-life/" rel="noreferrer noopener" target="_blank">Hugh Jackman</a> has practiced meditation since his early twenties and is very vocal about how it helps him deal with the stresses of his life. “With meditation, my anxiety levels dropped considerably… The mind can make us worry about things beyond their measure. And the great thing about meditation is that twice a day, the monkey mind just calms down.”</p>



<p>For older adults, mindfulness meditation has been found to improve energy, sleep, and mental awareness as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569828/" rel="noreferrer noopener" target="_blank">self-reported in diaries</a>, but one of the most exciting results is that it’s been widely reported as helping people deal with pain. One participant says, “By using meditation I have been able to reduce the feeling of pain.”</p>



<h2 class="wp-block-heading">How to Get Started with Mindfulness Meditation</h2>



<p>Want to start experiencing the benefits of mindfulness meditation practice? To get the most out of your training, we have three tips:</p>



<ul>
<li>Take an in-person class</li>



<li>Apply what you learn to your life</li>



<li>Beware of negative consequences</li>
</ul>



<h3 class="wp-block-heading">The value of in-person</h3>



<p>You can teach yourself mindfulness meditation by watching videos on YouTube. The best way to start is to take in-person classes. Then you have access to a practitioner who can answer your questions afterward and have a full conversation.</p>



<p>Breathing techniques can have a strong effect on the body--it’s best to do it with instruction. There are some breathing techniques that can make you faint and other negative potential effects of meditation, so it is good to have experts on hand to help as needed.</p>



<h3 class="wp-block-heading">Apply it to your life</h3>



<p>When you have a stressful encounter, you won’t be able to sit down on the floor and start meditating. However, you might be able to slightly relax your focus and alter your breathing to a 4-second inhale, 7-second hold breath, and 8-second exhale (4-7-8) pattern for a couple of cycles before you take on the stress.</p>



<h3 class="wp-block-heading">Potential Negative Consequences</h3>



<p>You may be surprised to hear that meditation can actually cause harm to practitioners.  </p>



<p>By coaching yourself to observe your feelings and thoughts from an outside perspective, it can make you feel more detached from your feelings, alienated, and disassociated. For some people, excessive quiet time can lead to increased unpleasant intrusive thoughts.</p>



<p>As you embark on meditation practice, don’t be afraid to stop practicing if it is becoming uncomfortable.</p>

Mindfulness Meditation for Mental Clarity and Energy

Looking for all-natural pain relief? Learn about safe & natural ingredients from Relief Factor. Improve your health with expert resources today.

Ingredients

<p>It was joyful news to many wine lovers when <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553113/" rel="noreferrer noopener" target="_blank">researchers</a> in the 1990s found that red wine possessed health benefits.</p>



<p>Scientists had been exploring red wine's link to a lowered incidence of heart disease, and the first chemical that showed promise was resveratrol.</p>



<p>In the extensive research that followed, resveratrol's benefits became clearer. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6317057/" rel="noreferrer noopener" target="_blank">Studies</a> have found that it possesses properties protecting against cardiovascular disease, cancer, diabetes, inflammation, Alzheimer's, and oxidative stress.</p>



<p>Despite all of resveratrol's therapeutic properties, there could be an issue. It's difficult to absorb the necessary dose of resveratrol by simply drinking red wine or consuming foods that contain it.</p>



<p>There is, however, another way to quickly consume the required level of resveratrol: a daily supplement.  </p>



<p>Before we unpack the pros and cons of a resveratrol supplement, let’s explore resveratrol and discover more about what makes it one of the most promising health-boosting compounds.</p>



<h2 class="wp-block-heading"><strong>What Is Resveratrol?</strong></h2>



<p>Resveratrol is a polyphenolic <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6494027/" rel="noreferrer noopener" target="_blank">phytoalexin</a>, a substance plants make as part of a defensive response to protect themselves against pathogens, like radiation, funguses, and physical damage. </p>



<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942868/" rel="noreferrer noopener" target="_blank">Resveratrol</a> is also found in many natural foods:</p>



<ul>
<li>Grape seeds</li>



<li>Grape skins</li>



<li>Apples</li>



<li>Cranberries</li>



<li>Raspberries</li>



<li>Blueberries</li>



<li>Plums</li>



<li>Peanuts</li>



<li>Pistachios</li>



<li>Soy</li>



<li>Cocoa</li>



<li>Dark chocolate</li>
</ul>



<ul></ul>



<p>For our health, polyphenols are an antioxidant and are gaining attention as a nutrient to consume when possible because of their positive effects on your health.</p>



<h3 class="wp-block-heading"><strong>How Does Resveratrol Work?</strong></h3>



<p>Many of the positive effects of resveratrol are linked to its antioxidant properties that help the body repair itself and protect against inflammation. Just as resveratrol helps plants restore themselves after an attack, resveratrol can support your body’s immune response.</p>



<p>Resveratrol may protect <a href="https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281" target="_blank" rel="noreferrer noopener">blood vessel lining</a>, helping to prevent damage and clotting. Resveratrol is highly bioactive, exhibiting anti-inflammatory, anticarcinogenic, cardioprotective, vasorelaxant, phytoestrogenic, and neuroprotective properties.</p>



<h3 class="wp-block-heading"><strong>Uses for Resveratrol</strong></h3>



<p>Resveratrol was first <a href="https://ncbi.nlm.nih.gov/pmc/articles/PMC6494027/" target="_blank" rel="noreferrer noopener">studied</a> as the potential source of red wine’s cardiovascular benefits. Since then, it has been tested on many therapeutic applications, including cancer support, diabetes, and pain relief. Due to its antioxidant properties, it has vast potential for our health.</p>



<figure class="wp-block-image aligncenter size-large"><img src="http://resources.relieffactor.com/wp-content/uploads/2024/03/AdobeStock_374153416-Large-1024x762.jpeg" alt="Foods Rich In Resveratrol. Resveratrol Is A Powerful Antioxidant. Grape, Plum, Blueberry, Raspberry, Dark Chocolate, And Cocoa Powder As Natural Sources Of Resveratrol And Antioxidants. Healthy Diet." class="wp-image-1678"/></figure>



<h3 class="wp-block-heading"><strong>Resveratrol for Cardiovascular Disease</strong></h3>



<p>The first acknowledged benefit of red wine was that it supported heart health. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413130/" rel="noreferrer noopener" target="_blank">Evidence</a> from multiple sources shows resveratrol can help decrease cardiovascular diseases by improving key <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7143620/" rel="noreferrer noopener" target="_blank">heart health indicators</a>, including fasting glucose levels, triglycerides, and heart rate.</p>



<p>Resveratrol has also been associated with higher <a href="https://health.clevelandclinic.org/resveratrol-benefits" rel="noreferrer noopener" target="_blank">good cholesterol</a> (high-density lipoprotein - HDL) and lower bad cholesterol (low-density lipoprotein - LDL) by seemingly reducing the effect of the <a href="https://pubmed.ncbi.nlm.nih.gov/15535874/#:~:text=The%20enzyme%203%2Dhydroxy%2D3,of%20cholesterol%20and%20other%20isoprenoids." rel="noreferrer noopener" target="_blank">enzyme</a> (3-hydroxy-3-methylglutaryl coenzyme A reductase) involved in cholesterol production.</p>



<p>Resveratrol also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9026466/" target="_blank" rel="noreferrer noopener">reduces platelet function</a>, in turn, reducing the risk of blood clots that can lodge in the heart, causing cardiac failure and in the brain, causing a stroke.</p>



<h3 class="wp-block-heading"><strong>Resveratrol for Cancer</strong></h3>



<p>Resveratrol possesses properties that make it a candidate to prevent and treat several cancers. Research has shown resveratrol to <a href="https://www.mskcc.org/cancer-care/integrative-medicine/herbs/resveratrol#:~:text=Trans%2Dresveratrol%20appears%20to%20decrease,mediated%20MMP9%20expression%20(30)." rel="noreferrer noopener" target="_blank">inhibit cancer cell growth</a> by eliminating those cells (apoptosis). Moreover, it was found that resveratrol supports chemotherapy treatments by sensitizing tumors to complementary medications.</p>



<p>Specifically, resveratrol helps protect against breast cancer by protecting the <a href="https://www.mskcc.org/cancer-care/integrative-medicine/herbs/resveratrol#:~:text=Trans%2Dresveratrol%20appears%20to%20decrease,mediated%20MMP9%20expression%20(30)." rel="noreferrer noopener" target="_blank">RASSF-1 alpha tumor suppressor gene</a> in women at risk for breast cancer.</p>



<h3 class="wp-block-heading"><strong>Resveratrol for Diabetes</strong></h3>



<p>Resveratrol has been found to help people with diabetes, supporting <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/glycemic-control" rel="noreferrer noopener" target="_blank">glycemic control</a> and lowering insulin resistance. This makes it a potential treatment for diabetes to combine with conventional therapy.</p>



<h3 class="wp-block-heading"><strong>Resveratrol for Pain</strong></h3>



<p>There is evidence that resveratrol may help <a href="https://pubmed.ncbi.nlm.nih.gov/26953646/" target="_blank" rel="noreferrer noopener">reduce nerve pain</a>. It has also shown that resveratrol works with other pain-reducing compounds, like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9357872/" target="_blank" rel="noreferrer noopener">meloxicam</a>, to decrease chronic pain from sources like knee osteoarthritis.</p>



<h3 class="wp-block-heading"><strong>How Much Resveratrol Should I Take?</strong></h3>



<p>Part of what makes resveratrol attractive as a therapeutic drug is that it has no evident side effects, even in large doses.</p>



<p>The average five-ounce glass of red wine contains approximately 1mg of resveratrol. Doses used in research studies average 5 grams per day, which is 5,000 times more than that in a glass of wine. If you have no pre-existing conditions, you can consume up to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/#B147-biomedicines-06-00091" rel="noreferrer noopener" target="_blank">5 grams per day</a> without side effects.</p>



<p>However, a mega-dose like 5 grams is unnecessary to experience the positive effects of resveratrol. Doses of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942868/" rel="noreferrer noopener" target="_blank">10mg per day for four weeks</a> were sufficient to benefit individuals with diabetes.</p>



<h3 class="wp-block-heading"><strong>Risks Associated with Resveratrol</strong></h3>



<p>While resveratrol is regarded as safe for healthy individuals, there are some increased risks for individuals with pre-existing conditions.</p>



<p>There is a risk of thinning blood, making it less likely to clot. This can be a positive if you’re at risk for clots or negative if you have clotting issues or are taking an anti-clotting medication. There is also the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/#:~:text=Resveratrol%20does%20not%20appear%20to,fatty%20liver%20disease%20%5B140%5D." rel="noreferrer noopener" target="_blank">risk of side effects</a>, including nausea, abdominal pain, vomiting, and diarrhea, especially for people with non-alcoholic fatty liver disease. </p>



<h3 class="wp-block-heading"><strong><br>Resveratrol: A Powerful Protector</strong></h3>



<p>As we’ve discussed, resveratrol possesses numerous benefits and protection against illness and disease. Due to its antioxidant and anti-inflammatory properties, resveratrol can also:</p>



<ul>
<li>Prevent and/or treat diabetes</li>



<li>Alleviate osteoarthritic joint pain</li>



<li>Sharpen memory</li>
</ul>



<p>Resveratrol could hold promise for other therapeutic uses, which new research will illuminate. Until then, as with any supplement, consult your doctor to check if you are at increased risk for any potential drug interactions.</p>

The Benefits of Resveratrol: Antioxidants to Promote Your Health

<p>Have you heard of passionflower, but are not sure what it is? This remarkable herb was traditionally used in the Americas and Europe for its calming effect, treating anxiety and insomnia.</p>



<p>Today, we use passionflower for the same purpose but have discovered how it works and even other uses. Let's explore all the mental and physical health benefits of passionflower. </p>



<h2 class="wp-block-heading" style="font-size:27px">What Is Passionflower?</h2>



<p>Passionflower is also known as apricot vine, maypop, wild passionflower, and by its scientific name <em>Passiflora incarnata</em>. It grows as a vine; is found in the southeastern US, Central America, and South America; and possesses great nutritional benefits.</p>



<p><a href="https://www.healthline.com/nutrition/passion-fruit#nutrition" target="_blank" rel="noreferrer noopener">Passionflower</a> is rich in vitamin C, vitamin A, antioxidants, and fiber, making it a powerful food and medicinal source for hundreds of years. Its unique value comes from its leaves, stems, and flowers and can be harvested to make tinctures, teas, or passionflower extract.</p>



<h2 class="wp-block-heading" style="font-size:27px">Biochemistry Mechanism: How Does Passionflower Work?</h2>



<p>Passionflower contains several chemical compounds that promote muscle relaxation, reduce anxiety, curb seizures, and possess anti-depressive effects.</p>



<p>Passionflower increases a chemical called <a href="https://www.mountsinai.org/health-library/herb/passionflower#:~:text=Scientists%20believe%20passionflower%20works%20by,making%20you%20feel%20more%20relaxed." target="_blank" rel="noreferrer noopener">gamma-aminobutyric acid (GABA)</a> that lowers the activity of brain cells by blocking signals in your central nervous system. GABA is known to produce a calming effect and is thought to play a role in controlling nerve cell hyperactivity associated with anxiety and stress.</p>



<p>Ultimately, passionflower improves GABA function by supplying your body with this neurotransmitter. In addition to providing GABA, passionflower affects the reuptake of GABA, ensuring there is more in your system. Equally important, GABA isn’t the only <a href="https://mhanational.org/what-gaba#:~:text=GABA%20helps%20slow%20down%20messages,from%20becoming%20anxious%20or%20overwhelmed." target="_blank" rel="noreferrer noopener">pathway</a> that passionflower affects—it slows messages, giving the brain time to process information and preventing you from feeling overwhelmed and anxious.</p>



<p>In research comparing <a href="https://www.sciencedirect.com/science/article/abs/pii/S0378874111008099#:~:text=The%20results%20of%20present%20study,the%20standard%20antiepileptic%20drug%2C%20diazepam." target="_blank" rel="noreferrer noopener">passionflower</a> to seizure medications, researchers have consistently pointed to passionflower to aid both seizures and depression associated with seizures. Behind this extra perk are alkaloids that function similarly to <a href="https://www.mayoclinic.org/diseases-conditions/depression/in-depth/maois/art-20043992" target="_blank" rel="noreferrer noopener">monoamine oxidase inhibitors (MAOIs)</a>—a type of antidepressant medication.</p>



<p>Passionflower contains the <a href="https://pubmed.ncbi.nlm.nih.gov/22107833/" rel="noreferrer noopener" target="_blank">flavonoid chrysin</a>, which helps suppress seizures by operating as a central nervous system (CNS) depressant. Doctors also regularly prescribe <a href="https://www.webmd.com/brain/what-to-know-about-cns-depressants" rel="noreferrer noopener" target="_blank">CNS depressants</a> to treat panic attacks and insomnia.</p>



<p>In addition to all these benefits, passionflower also possesses mild <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5770524/#:~:text=Passiflora%20foetida%2C%20has%20very%20clear,role%20in%20anti%2Dinflammatory%20effect." target="_blank" rel="noreferrer noopener">anti-inflammatory properties</a>, which can promote your overall health.</p>



<h2 class="wp-block-heading" style="font-size:27px">Sources of Passionflower</h2>



<p>Passionflower extracts generally contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941540/" target="_blank" rel="noreferrer noopener">2-3% GABA by weight</a> and is found in many <a href="https://mhanational.org/what-gaba" target="_blank" rel="noreferrer noopener">fermented foods and vegetables</a>. These include:</p>



<ul>
<li>Cocoa</li>



<li>Fava beans, soy, and lentils</li>



<li>Walnuts and almonds</li>



<li>Sunflower seeds</li>



<li>Shrimp and halibut</li>



<li>Citrus fruits, tomatoes, berries, raw spinach, broccoli, and sweet potatoes</li>



<li>Kale</li>
</ul>



<p>Tea often contains some GABA and teamakers can increase the content with a controlled fermentation process.</p>



<h2 class="wp-block-heading" style="font-size:27px">The Benefits of Passionflower</h2>



<p>Operating on multiple neurotransmitter pathways, passionflower has multiple effects on the body’s nervous system. Passionflower also has many <a href="https://www.indigo-herbs.co.uk/natural-health-guide/benefits/passion-flower" target="_blank" rel="noreferrer noopener">applications</a> to improve your quality of life and alleviate ailments, being used for:</p>



<ul>
<li>Pre-surgery anti-anxiety</li>



<li>Insomnia </li>



<li>Anxiety</li>



<li>Epilepsy</li>



<li>Heart arrhythmia</li>



<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3203277/#:~:text=The%20Hypericum%20Perforatum%20and%20Passion,having%20preventive%20enzyme%20of%20monooxidize.&text=It%20can%20be%20asserted%20that,menopausal%20symptoms%20in%20this%20way." rel="noreferrer noopener" target="_blank">Menopausal symptoms</a></li>



<li>ADHD</li>



<li>Hemorrhoids</li>
</ul>



<p>Let's unpack some of these further.</p>



<h3 class="wp-block-heading" style="font-size:27px">Passionflower for Surgery</h3>



<p>Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5217504/" target="_blank" rel="noreferrer noopener">studies</a> show that passionflower when taken before surgery, can help reduce anxiety. Similar to drugs regularly used for surgery, passionflower relaxes the body’s muscles by increasing GABA receptor activity. Passionflower may even be preferable to typical drugs because, unlike midazolam, it doesn't cause anterograde amnesia. Passionflower may, however, interact with anesthesia medications and must only be taken with consent from your doctor. </p>



<h3 class="wp-block-heading">Passionflower as a Sleep Aid</h3>



<p>Like passionflower, other traditional sleep aids influence your GABA receptor system. Melatonin helps improve <a href="https://pubmed.ncbi.nlm.nih.gov/3668517/" target="_blank" rel="noreferrer noopener">GABA receptors</a>' function.</p>



<p>GABA systems are a crucial part of falling asleep. By affecting the GABA system, passionflower can support relaxation to overcome sleep disruptions.</p>



<h3 class="wp-block-heading">Passionflower as an Anti-Anxiety Supplement</h3>



<p>Passionflower compares favorably to anti-anxiety/anxiolytic drugs. A review of <a href="https://www.mdpi.com/2072-6643/12/12/3894" target="_blank" rel="noreferrer noopener">passionflower’s effect on neuropathological disorders</a> found, “The anti-anxiety effect of <em>Passiflora incarnata </em>is comparable to drugs such as oxazepam or midazolam.” Passionflower was found to have similar efficacy to anti-anxiety medications, yet doesn’t have negative side effects, like memory loss.</p>



<h3 class="wp-block-heading">Seizure Prevention</h3>



<p>While traditional medicine practices in the Americas and Europe prescribe passionflower to treat seizures, new studies are finding scientific backing for this use. Passionflower has been found to <a href="https://pubmed.ncbi.nlm.nih.gov/22107833/" target="_blank" rel="noreferrer noopener">reduce the onset of drug-induced seizures</a> in a controlled setting and also decrease the chance of depression post-seizure.</p>



<p>While <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1973074/" rel="noreferrer noopener" target="_blank">results</a> are promising, there must be more studies to understand the process.</p>



<h2 class="wp-block-heading" style="font-size:27px">Taking Passionflower for Your Health</h2>



<p>The <a href="https://www.nccih.nih.gov/" target="_blank" rel="noreferrer noopener">National Center for Complementary and Integrative Health</a> recommends limiting your passionflower dosage to <a href="https://www.nccih.nih.gov/health/passionflower" target="_blank" rel="noreferrer noopener">800mg of extract a day for eight weeks maximum</a>. Passionflower has a sedative effect and can be unsafe if over-consumed.</p>



<p>Passionflower has a long tradition of use and possesses many powerful bioactive components. To ensure your safety, as with any herbal medication, consult your doctor before taking passionflower. There are potential interactions with MAOI inhibitors and surgery medications, yet more studies are needed to understand passionflower's full effects.</p>

The Benefits of Passionflower: Enjoy the Serenity

<p>Do you enjoy a cup of tea in the morning? Drinking black or green tea is more than a great-tasting way to wake up—it can also benefit your physical and mental well-being.  </p>



<p>Tea, also known as <em>Camellia</em> s<em>inensis,</em> contains L-theanine, which possesses numerous health benefits. This amino acid contains multiple anti-cancer and neuroprotective properties and the potential to aid sleep, reduce anxiety, and mitigate degenerative illness.</p>



<p>Let's explore L-theanine's benefits for the mind and body.</p>



<h2 class="wp-block-heading" style="font-size:27px">Who Discovered L-Theanine?</h2>



<p>In 1949, <a href="https://journals.sagepub.com/doi/pdf/10.1177/1934578X1501000525#:~:text=Theanine%20(%CE%B3%2Dglutamylethylamide)%20is,Japan%20%5B1%2C%202%5D." rel="noreferrer noopener" target="_blank">scientists in Japan</a> at the Ministry of Agriculture were studying the chemical properties of tea. As part of their research, they discovered the main amino acid in tea leaves: L-theanine.</p>



<p>L-theanine's content can double if the tea is shade-grown, as Gyokuro green teas are in Japan. Before L-theanine was discovered, farm shading practices had already been boosting tea’s flavor-enhancing qualities.</p>



<p>Green tea has the most L-theanine content by weight, but white tea, oolong, and black teas all contain significant quantities as well. The highest-grade, shade-grown teas can contain amino acid levels of <a href="https://www.tezumi.com/blogs/tezumi-insights/how-tea-gets-its-flavour" rel="noreferrer noopener" target="_blank">over 10%</a>.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Does L-Theanine Taste Like?</h2>



<p>L-theanine has a unique flavor similar to umami. Umami is a savory, rich flavor in meat broth, mushrooms, tomatoes, parmesan cheese, and soy sauce.</p>



<p>It is one of the five basic tastes, along with sweet, salty, sour, and bitter. Umami was named in 1908 by a Japanese chemist, Kikunae Ikeda, who identified glutamate as the source of <a href="https://www.umamiinfo.com/ikedakikunae/" rel="noreferrer noopener" target="_blank">umami flavor</a>.</p>



<p>L-theanine is chemically similar to glutamate and activates the umami receptors on the tongue.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Does the "L" in L-Theanine Stand for?</h2>



<p>Theanine comes in two forms which mirror each other: L-theanine and D-theanine. Scientifically called <em>L-gamma-glutamylethylamide</em>, L-theanine has been extensively studied. This is because, after consumption, L-theanine is readily available in the body for study and possesses more known health benefits, boosting its research focus.</p>



<p>On the other hand, the "d" in D-theanine stands for dextro. Since D-theanine doesn't affect the body in the same manner as L-theanine, more study is needed to fully understand its properties and effects.</p>



<h2 class="wp-block-heading" style="font-size:30px">What Are Sources of L-Theanine Other Than Tea?</h2>



<p>Although sources of L-theanine are limited, there are other, lesser-known sources of this beneficial amino acid, including:</p>



<ul>
<li><a href="https://www.acs.org/molecule-of-the-week/archive/t/l-theanine.html#:~:text=L%2DTheanine%2C%20or%20L%2D,Vitamin%20Water%2C%20and%20Gatorade%20products." rel="noreferrer noopener" target="_blank"><strong>Edible Mushrooms:</strong></a> <em>Boletus badius </em>contains small amounts of L-theanine. While not as abundant as in tea, this mushroom can be a dietary source if consumed regularly.</li>



<li><a href="https://www.labroots.com/trending/neuroscience/1130/study-answers-prayers-chocolate-with-l-theanine-is-miracle-food" rel="noreferrer noopener" target="_blank"><strong>Chocolate:</strong></a><strong> </strong>Although the amount is minimal, some types of dark chocolate, particularly those with higher cacao content, contain trace amounts of L-theanine that lower blood pressure and improve attention.</li>
</ul>



<h2 class="wp-block-heading" style="font-size:27px">How L-Theanine Works: Biochemistry Mechanisms</h2>



<p>Since L-theanine easily crosses the blood-brain barrier, it can quickly affect your brain. One effect is drowsiness, which aids sleep.</p>



<p>Because <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133642/" target="_blank" rel="noreferrer noopener">L-theanine</a> is chemically similar to glutamate, it also affects the body through glutamate receptors. In addition to being a flavor enhancer, glutamate is a neurotransmitter that regulates excitatory pathways in your nervous system. L-theanine affects glutamate re-uptake and receptors, reducing their firing rates.</p>



<p>In addition to affecting GABA and glutamate pathways, the body metabolizes L-theanine into glutamate, which then can be processed into GABA, directly influencing their pathways.</p>



<h3 class="wp-block-heading">L-Theanine and GABA</h3>



<p>L-theanine boosts <a href="https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba" rel="noreferrer noopener" target="_blank">GABA</a>, which is known to produce a calming effect. It plays a major role in controlling nerve cell hyperactivity associated with anxiety, stress and fear.</p>



<p>GABA is a neurotransmitter that helps your body relax. It’s an important part of the chemical process that stills your body while you are experiencing active dreams.</p>



<p>Like L-theanine, GABA can also be found in tea leaves of <em>Camellia</em> <em>sinensis</em> plants.</p>



<h2 class="wp-block-heading" style="font-size:27px">Therapeutic Uses for L-Theanine</h2>



<p>L-theanine is used as a natural supplement for anxiety, weight loss, and sleep, and as a potential preventative for Alzheimer's and Parkinson's. Let's unpack these.</p>



<p><strong>L-Theanine for Anxiety: </strong>The results are mixed, but there have been <a href="https://www.sciencedirect.com/science/article/pii/S2213453021001324#:~:text=In%20a%20single%2Dblind%20study,%3D%200.020)%20%5B26%5D." target="_blank" rel="noreferrer noopener">studies</a> that suggest L-theanine helps provide mild to moderate reduction in anxiety among both healthy people and people with anxiety-related mental illnesses.</p>



<p><strong>L-Theanine for Weight Loss: </strong>L-theanine possesses two potential ways it can help weight loss—it has been shown to <a href="https://www.psychologytoday.com/us/blog/sleep-newzzz/201708/what-you-need-know-about-l-theanine" target="_blank" rel="noreferrer noopener">suppress fat accumulation</a> in the body and when consumed in tea form and help you feel <a href="https://link.springer.com/chapter/10.1007/978-3-031-32692-9_5#:~:text=(1)%20Evidence%20from%20key%20studies,when%20coupled%20with%20protein%20intake." target="_blank" rel="noreferrer noopener">satiated</a>, making you less likely to over-eat.</p>



<p><strong>L-Theanine as a Sleep Aid: </strong>Consumption of L-theanine has been found to <a href="https://www.sciencedirect.com/science/article/pii/S1756464611000351" target="_blank" rel="noreferrer noopener">decrease attention and response time</a> and makes you more relaxed but it isn’t a sedative.</p>



<p>L-theanine helps you fall asleep, reduces sleep disturbances, and increases the quality of deep <a href="https://pubmed.ncbi.nlm.nih.gov/30707852/" target="_blank" rel="noreferrer noopener">NREM (non-REM) sleep</a>.</p>



<p>Sleep researchers are finding that <a href="https://www.webmd.com/sleep-disorders/sleep-101" target="_blank" rel="noreferrer noopener">NREM sleep</a> is more important than previously understood. It has been found crucial for restoring energy levels, immune function, and memory regulation.</p>



<p><strong>L-Theanine as a Neuroprotector:</strong> L-theanine is just one of the components in tea that curbs damage from neurodegenerative diseases like Alzheimer's Disease. While <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986534/" target="_blank" rel="noreferrer noopener">studies suggest</a> the polyphenol in tea—known as epigallocatechin-3-gallate (EGCG)—can inhibit the formation of plaques that lead to Alzheimer's, L-theanine offers more general neuro-protective properties that reduce the effects of oxidative damage associated with the disease.</p>



<h2 class="wp-block-heading" style="font-size:27px">Taking L-Theanine Supplements vs. Drinking Tea</h2>



<p>The main perk of drinking tea versus taking supplements is that tea contains other healthful components: polyphenols with powerful antioxidant properties.</p>



<p>The benefit of taking supplements is that it’s easier to reach a therapeutic dose. A 200 mL serving of tea typically contains 20mg of L-theanine. A therapeutic dose of L-theanine can vary but often contains about 200mg. </p>



<p>On the other hand, if you were to drink tea to reach a 200mg dose, that would translate to 10 cups! At that point, the caffeine content would offset the relaxing effect of L-theanine and disrupt your sleep.</p>



<p>Add in the fact that the L-theanine content of teas can vary based on processing and brewing techniques, then you wouldn't know how much L-theanine you’re consuming.</p>



<p>However, taken as a supplement, you can experience all the relaxing effects of L-theanine, minus the side effects. You can increase your L-theanine dosage without increasing your caffeine intake and you’ll know exactly how much you’re taking. Enjoy the relaxation and restorative sleep!</p>

The Benefits of L-Theanine: Natural Anxiety & Sleep Relief

Learn more about sleep issues and natural energy solutions to rejuvenate you today.

Rest & Energy

<p>The importance of sleep cannot be overstated. After breathing, eating, and drinking, sleeping is the most important thing you can do.</p>



<p>But did you know that sleep plays an important role in energy production? Sleep allows your body’s cells to clean up <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880190/#:~:text=Because%20biological%20activity%20is%20inevitably,potentially%20toxic%20CNS%20waste%20products." target="_blank" rel="noreferrer noopener">metabolites</a> left over from energy production. Sleep also helps restore your energy reserves. If you go without sleep, energy is burned one-third faster during your sleep-deprived hours than normal.</p>



<p>While it is true that sleep deprivation depletes your energy, this deficit doesn't necessarily affect your mental and physical function. Sleep directly benefits memory, mood, and more. Let's take a look!</p>



<h2 class="wp-block-heading" style="font-size:27px">The Benefits of Sleep</h2>



<p>Sleep provides numerous benefits, allowing your brain and body to heal. Getting enough sleep improves your ability to <a href="https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88" rel="noreferrer noopener" target="_blank">acquire, consolidate, and recall memories</a>. Sleep also helps you recover from viral infections, improves immune function, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8602722/" rel="noreferrer noopener" target="_blank">supports your body’s response to cancer</a>. </p>



<p>Getting enough sleep also helps regulate emotions and mood, protecting against the risk of depression. For a holistic look at the importance of sleep, check out our post on the <a href="https://resources.relieffactor.com/rest-energy/the-effects-of-sleep-deprivation-at-different-stages-of-life-2/" rel="noreferrer noopener" target="_blank">effects of sleep deprivation</a>.</p>



<h2 class="wp-block-heading" style="font-size:26px">The Phases of Sleep</h2>



<p>Before looking for ways to improve your sleep, it’s useful to understand how sleep works.</p>



<p>There are two types of sleep: 1) Rapid eye movement (REM) and 2) Non-REM (NREM). Your body goes through a sleep cycle from light NREM sleep to deeper NREM to REM and then back to lighter NREM.</p>



<p>When we dream at night, we enter the REM cycle, characterized by increased brain activity. REM sleep helps the brain organize memories and improves learning tasks. Adults typically spend <a href="https://www.ncbi.nlm.nih.gov/books/NBK526132/#:~:text=Sleep%20occurs%20in%20five%20stages,stage%20a%20progressively%20deeper%20sleep." rel="noreferrer noopener" target="_blank">25% of their sleep time in this cycle</a>.</p>



<p>Non-REM sleep has <a href="https://www.ncbi.nlm.nih.gov/books/NBK526132/#:~:text=The%20human%20body%20cycles%20through,wave%20patterns%2C%20and%20eye%20movements." target="_blank" rel="noreferrer noopener">three phases</a> that we cycle through approximately five times each night, including:</p>



<ul>
<li><strong>N1</strong> is the lightest phase, as you’re first falling asleep. It only makes up 5% of your sleep time.</li>



<li><strong>N2</strong> is moderate, making up 45% of your sleep time.</li>



<li><strong>N3</strong> is the deepest phase, compromising 25% of your sleep.</li>
</ul>



<p></p>



<h2 class="wp-block-heading" style="font-size:27px">Deep Sleep Energy</h2>



<p>While REM was long considered the most important sleep phase, scientists have noted that N3 may be equally or more important. Your body prioritizes N3 sleep, spending more time in this phase than any other. In the N3 phase, your body repairs itself, releases growth hormones, <a href="https://www.health.harvard.edu/healthbeat/how-sleep-boosts-your-energy" rel="noreferrer noopener" target="_blank">generates ADP</a> (the molecule involved in energy creation), and even helps with memory consolidation—a function once solely linked to REM sleep. </p>



<h2 class="wp-block-heading" style="font-size:27px">Sleep Quantity vs. Quality</h2>



<p>There is a tendency to focus on how much sleep one receives, but quality sleep is more important. If you’re sick and waking up during the night, you won't feel as rested as when you're healthy and sleep with few interruptions.</p>



<p>Therefore, it's important to think about sleep quantity and quality, because some tools to improve one may hurt the other. For example, some drugs can help you fall asleep faster, resulting in more hours of sleep; however, they might also hamper sleep quality. Alcohol is a great example of this. As a depressant, it actually can help you fall asleep, but it is known to contribute to poor quality sleep.</p>



<h2 class="wp-block-heading" style="font-size:27px">How to Get Better Sleep</h2>



<p>There are sleep techniques to support better sleep, restore energy levels, and increase bodily function.</p>



<p>The best thing you can do to help your sleep is to make lifestyle changes.</p>



<p>To start, avoid caffeine, alcohol, and naps because these are the most disruptive to sleep. Caffeine makes it <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.3170#:~:text=The%20results%20of%20this%20study,detrimental%20effects%20on%20daytime%20function." rel="noreferrer noopener" target="_blank">difficult to fall asleep</a> and less likely that you’ll stay asleep. Alcohol may make it easier to fall asleep, but it typically reduces time spent in REM sleep and keeps you from reaching deep NREM sleep. Finally, as great as naps feel, you don't reach <a href="https://www.sleepfoundation.org/stages-of-sleep#:~:text=During%20the%20early%20sleep%20cycles,spent%20in%20REM%20sleep%20instead." rel="noreferrer noopener" target="_blank">REM sleep</a> since it takes 90 minutes to reach this state. Moreover, naps decrease the likelihood that you’ll fall asleep later in the day when it’s time for bed.</p>



<p>Other sleep hygiene tips include:</p>



<ul>
<li>Avoiding exercise close to bedtime.</li>



<li>Reducing blue light exposure/screen time in the evening.</li>



<li>Eating a balanced diet of fruit, vegetables, and whole grains.</li>
</ul>



<p></p>



<h3 class="wp-block-heading">Sleep Optimization Techniques</h3>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2024/01/Well-Rested-Woman-CROPPED-compressed-1024x783.jpg" alt="Well-rested mature woman stretches before window in the morning." class="wp-image-1539"/></figure>



<p>If you’ve eliminated major sleep disruptors but still have trouble getting quality sleep, it’s time to consider sleep optimization techniques.</p>



<h3 class="wp-block-heading">Control Light Exposure</h3>



<p>One of the main ways your body makes the sleep hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/#:~:text=The%20neurohormone%20melatonin%20is%20not,inhibits%20this%20mechanism%20%5B12%5D." rel="noreferrer noopener" target="_blank">melatonin</a> is by detecting darkness. If you are exposed to too much light, you won’t produce enough melatonin to sleep at night. </p>



<p>Increase your exposure to darkness by using less electric light and screens in the evening. Put up black-out curtains in your room and consider wearing an eye mask to block out light while you're trying to sleep.</p>



<p>To further help your <a href="https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx" rel="noreferrer noopener" target="_blank">circadian rhythm</a>/internal clock, expose yourself to bright light in the morning when you wake up.</p>



<h3 class="wp-block-heading">Relax Your Body</h3>



<p>Taking a warm bath or shower can help relax tense muscles that might otherwise keep you awake. Light stretching or yoga in the evening can further help relax your body. Another way to ensure you will be sleepy at night is to work out earlier in the day.</p>



<h3 class="wp-block-heading" style="font-size:27px">Consider Sleep Aids</h3>



<p>If you’re still struggling to fall asleep or stay asleep, consider taking a sleep aid.</p>



<p>We have covered <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work" rel="noreferrer noopener" target="_blank">melatonin's</a> role in sleep, but as we age, we generally produce less. Therefore, a melatonin supplement can help overcome this deficit.</p>



<p>Moreover, <a href="https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba" rel="noreferrer noopener" target="_blank">GABA</a> is a naturally occurring neurotransmitter that relaxes the body as you fall asleep. It inhibits nerve impulses, helping you drift off to sleep. While your body does make GABA, you can ensure you have enough by supplementing it. Follow these pointers and you'll drift off to sleep quickly and awake refreshed.</p>



<p></p>

The Science of Sleep: Optimizing Rest for Peak Energy

<p>Did you know coffee isn’t the only way to boost your energy?</p>



<p><a href="https://www.uclahealth.org/news/what-are-adaptogens-and-should-you-be-taking-them" rel="noreferrer noopener" target="_blank">Adaptogenic herbs</a> can provide a natural way to experience sustained energy and manage daily stress, improving your performance at work and home.</p>



<p>Schools of traditional medicine have used herbs like Rhodiola rosea, holy basil, and Schisandra to improve quality of life. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/" rel="noreferrer noopener" target="_blank">Research</a> reveals how these adaptogens can relieve stress and improve energy and focus.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Are Adaptogens?</h2>



<p><a href="https://my.clevelandclinic.org/health/drugs/22361-adaptogens" rel="noreferrer noopener" target="_blank">Adaptogens</a> are ingredients in certain herbs and plants that aid the body in managing and recovering from a stress response. To fully understand how adaptogens help your body, first, we need to examine the stress response.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Is the Stress Response?</h2>



<p>When we experience stress, we go through three stages called the general adaptation syndrome, including:</p>



<ul>
<li>Alarm</li>



<li>Resistance</li>



<li>Exhaustion</li>
</ul>



<p>The alarm phase is the most recognizable of the stress response. It’s when you encounter a stressor and experience a “flight or flight” burst of energy as your body releases stimulating hormones.</p>



<p>The resistance phase is more difficult to recognize. It's when your body experiences sustained stress beyond the initial shock. Also known as the adaptation phase—your body will adapt to maintain a constant state while stress hormones continue to be released. In this phase, you may believe you're no longer stressed because the effects on your body are less extreme than during the alarm phase. You can determine if you are in the resistance phase if your senses are heightened accompanied by decreased mental focus, including irritability and difficulty concentrating. </p>



<p>The exhaustion phase is self-explanatory. It’s when sustained stress wears you down and you experience fatigue and burnout. Extreme cases can include anxiety and depression.</p>



<h2 class="wp-block-heading" style="font-size:27px">How Adaptogens Work</h2>



<p>The way adaptogens work is by helping your body during the resistance phase. They extend your energy levels while reducing the harmful effects of stress hormones, giving you time to resolve your stressful situation before you reach exhaustion.</p>



<h3 class="wp-block-heading">The Stress-Energy Connection</h3>



<p>As we’ve mentioned, sustained stress decreases your energy and leads to eventual fatigue. There’s also a connection between taking stimulants and stress. If you’re consuming caffeine to help get through a challenging day, you may be doubling the strain on your system.</p>



<p>Stimulants, like caffeine, activate your stress response system, releasing hormones epinephrine and cortisol. These hormones increase your heart rate and improve your reflexes but can cause negative side effects, like caffeine jitters. </p>



<p>Adaptogenic herbs provide a way to alleviate these side effects while helping you alleviate the energy-draining effects of stress.</p>



<p>So, which herbs should you use to sustain energy? We recommend exploring Rhodiola rosea, Schisandra, and holy basil. These three are well-known <a href="https://botanicalinstitute.org/list-of-adaptogens/" rel="noreferrer noopener" target="_blank">primary adaptogen herbs</a> with <a href="https://nyaspubs.onlinelibrary.wiley.com/doi/10.1111/nyas.13399" rel="noreferrer noopener" target="_blank">recent studies</a> showing a positive impact on stress and energy levels.</p>



<h3 class="wp-block-heading">Rhodiola Rosea's Benefits</h3>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/12/Rhodiola-rosea-compressed-1024x924.jpg" alt="Rhodiola rosea flower." class="wp-image-1504"/></figure>



<p><a href="https://www.webmd.com/vitamins/ai/ingredientmono-883/rhodiola" rel="noreferrer noopener" target="_blank">Rhodiola rosea </a>is the scientific name for a flowering plant known as golden root.</p>



<p>It grows at high altitudes in the northern hemisphere and has historically been used in Russia and Scandinavia to help sustain energy.</p>



<p>Rhodiola has been found to possess energy-boosting properties for both mental and physical tasks. <a href="https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=c911a504ef90732f37ea303a400e55b947c781e1" rel="noreferrer noopener" target="_blank">One study</a> found that physicians working the night shift showed a 20% reduction in fatigue tests after taking golden root for two weeks. The tests measured perceptual speed, attention capacity, and short-term memory.</p>



<p><a href="https://link.springer.com/article/10.1023/B:BEBM.0000020211.24779.15" rel="noreferrer noopener" target="_blank">Another study</a> found that rats swam for 24% longer on exhaustive swim tests when they took Rhodiola orally. Rhodiola helped the rats generate more <a href="https://www.acs.org/molecule-of-the-week/archive/a/adenosine-triphosphate.html" rel="noreferrer noopener" target="_blank">ATP</a>—the main compound that provides energy in cells. </p>



<p>In practical terms, Rhodiola is<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9021834/" rel="noreferrer noopener" target="_blank"> used by athletes</a> as a legal, herbal way to boost energy. Rhodiola has even gone into space! Russian cosmonauts have used it to fight altitude sickness.</p>



<h3 class="wp-block-heading">Schisandra's Benefits</h3>



<p><a href="https://www.webmd.com/vitamins/ai/ingredientmono-376/schisandra" target="_blank" rel="noreferrer noopener">Schisandra chinensis</a>, known as “five-flavor berry,” is a medicinal plant used in traditional Chinese medicine.</p>



<p>The berries contain compounds that reduce the effects of stress on your body as a whole and on a cellular level.</p>



<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537344/" rel="noreferrer noopener" target="_blank">In one study</a>, scientists induced the symptoms of depression in mice by exposing them to chronic unpredictable mild stress. When treated with Schisandra extract, they were more active, increasing their time in a forced swim test.</p>



<p>On a cellular level, Schisandra extract has been found to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412213/" target="_blank" rel="noreferrer noopener">increase antioxidant production</a>, which reduces oxidative stress, helping protect against DNA damage that can lead to cancer.</p>



<h3 class="wp-block-heading">Holy Basil's Benefits</h3>



<p>Native to India, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376420/" rel="noreferrer noopener" target="_blank">holy basil</a> is referred to as tulsi in Hindi. As an important herb in Ayurvedic traditional medicine, holy basil leaves are brewed in tea for mental clarity and increased energy.</p>



<p>Holy basil’s Latin name is <em>Ocimum tenuiflorum</em> and is related to sweet basil and Thai basil.</p>



<p>In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524226/" target="_blank" rel="noreferrer noopener">double-blind study</a>, holy basil reduced perceived stress and the main stress hormone, cortisol.</p>



<p>In the study, the holy basil group reported a 37% perceived decrease in stress. In hair samples, experimenters found that people taking holy basil decreased their cortisol to one-third (34%) of the level of the placebo group.</p>



<h2 class="wp-block-heading" style="font-size:27px">How to Use Adaptogens</h2>



<p>Schisandra, Rhodiola, and holy basil offer a variety of benefits. They can be consumed in numerous ways: extract; in tinctures; or as a tea. Each method has advantages—tea offers hydration, and extract and tinctures can be consumed quickly. Each method can be equally effective—it’s a matter of personal preference.</p>



<p>Consult with a doctor before taking adaptogens because there is the potential for side effects. Rhodiola should not be taken if you’re on antidepressants. Schisandra isn’t recommended for diabetics and people with high blood pressure. Holy basil may have some negative effects on fertility.</p>



<p>Herbalists often recommend taking adaptogens for a certain time. This helps reduce potential long-term side effects and your body won't become immune to adaptogens over time, so it's helpful to take a break.</p>



<p>If you're experiencing stress burnout in the exhaustion phase, there’s only so much taking adaptogens can do to help. The best way to decrease the effects of stress and increase energy is to remove yourself from the stressful situation. </p>



<p>Adaptogenic herbs offer a powerful way to sustain energy, but they are only one variable to boost your energy. For the best results, combine adaptogenic herbs with improved nutrition, exercise, and rest.</p>

The Power of Adaptogenic Herbs for Sustained Energy

<p>If someone asks you to explain breathwork, you may talk about how slow breathing can decrease stress.</p>



<p>Maybe you’d describe a classroom full of people following an instructor in a guided meditation while relaxing music plays in the background.</p>



<p>However, there’s more to breathwork than relaxation. Breathwork can give you a surge of energy for peak mental and physical performance. </p>



<p>Breathwork doesn't have to be part of a lengthy yoga, mindfulness, or meditation practice. You can spend just a few minutes doing breathing exercises by yourself and experience a profound influence on your energy level.</p>



<h2 class="wp-block-heading" style="font-size:27px">How Breathwork Boosts Energy</h2>



<p>There are two ways that breathwork helps increase energy: by protecting from stress and circulating critical oxygen and nutrients throughout the body.</p>



<p>Stress has a complicated relationship with energy levels. You don’t want to experience an overwhelming amount because it will drain you, but you don’t want too little stress because it will leave you under-stimulated. Ideally, you want a balance, enabling you to function optimally.</p>



<p>Breathwork gives you a way to balance between these two extremes. Slow breathing calms the body, disrupts the stress response, and prevents exhaustion. Rapid breathing increases attentiveness and prepares the body for physical or mental exertion. These two methods can also be understood as calming practices to activate the <a href="https://www.scientificamerican.com/article/proper-breathing-brings-better-health/#:~:text=The%20method%20was%20developed%20based,activity%20of%20many%20internal%20organs." rel="noreferrer noopener" target="_blank">parasympathetic nervous system</a> versus excitatory practices to activate the <a href="https://pubmed.ncbi.nlm.nih.gov/16344363/#:~:text=Muscle%20sympathetic%20nerve%20activity%20and%20chemoreflex%20sensitivity%20are%20linked%20to,responses%20to%20hypoxia%20and%20hypercapnia." rel="noreferrer noopener" target="_blank">sympathetic nervous system</a>.</p>



<p>What type of breathwork to use? If you feel anxious, choose a calming breathing method. If you feel lethargic, choose a rapid breathing method.</p>



<h2 class="wp-block-heading" style="font-size:27px">Breathing Techniques</h2>



<h3 class="wp-block-heading" style="font-size:23px">1) Calming Breathing Methods for Energy</h3>



<p>Box breathing and 4-7-8 methods slow respiration. These techniques are helpful if you are hyperventilating or feeling anxious. The difference between them is how much time you spend on each step of the breathing process. If you’re feeling burnt out from a stressful commute to work, juggling multiple tasks, or racing thoughts, these exercises could be helpful.</p>



<p><strong>The 4-7-8 Method</strong></p>



<p>The 4-7-8 technique involves inhaling for 4 seconds, holding for 7 seconds, then exhaling slowly for 8 seconds. The 4-7-8 technique has a powerful calming effect because exhaling and holding your breath slows your heart rate.</p>



<p><strong>The Box Breathing Method</strong></p>



<p>Box breathing, which is also known as <a href="https://www.med.navy.mil/Portals/62/Documents/NMFA/NMCPHC/root/Documents/health-promotion-wellness/psychological-emotional-wellbeing/Combat-Tactical-Breathing.pdf" target="_blank" rel="noreferrer noopener">tactical breathing</a>, is used by Navy SEALs to keep calm in stressful situations, like combat, and balance respiration.</p>



<p>In box breathing, there’s a balance of 4 seconds of inhaling, 4 seconds of holding your breath, 4 seconds of exhalation, and 4 seconds of holding before inhaling again. As part of the process, it incorporates the deep core breathing techniques of <a href="https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing" rel="noreferrer noopener" target="_blank">diaphragmatic breathing</a>.</p>



<h3 class="wp-block-heading" style="font-size:23px">2) Excitatory Breathing Methods for Energy</h3>



<p>The 5-3-3, Bhastrika, and Kapalabhati methods are techniques that activate the stress response, inducing a fight or flight response. They are best used to help you wake up in the morning, if you are falling asleep during a meeting, or you need to perk up before an athletic event.</p>



<p><strong>The 5-3-3 Method</strong></p>



<p>5-3-3 breathing involves taking 5 quick breaths that fill your diaphragm. Next, you take 3 fast breaths. Finally, you take 3 loud breaths, vocalizing as you exhale, which helps you feel more energized.</p>



<p>In the yogic tradition, breathing exercises are known as pranayama. Kapalabhati and Bhastrika are two pranayam techniques that both involve rapid breathing through the nose to increase energy and can help clear the nasal passages. </p>



<p><strong>The Bhastrika Method</strong></p>



<p>With Bhastrika, the quick breaths are powered by body movement. To do this, extend your arms above your head while inhaling, and then bring your arms down and exhale rapidly. Bhastirka does use diaphragmatic breathing to increase the power of each breath. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/" rel="noreferrer noopener" target="_blank">Studies</a> indicate that Bhastrika reduces anxiety and negative emotions.</p>



<p><strong>The Kapalabhati Method</strong></p>



<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959327/#:~:text=Kapalabhati%20is%20the%20rapid%20breathing,been%20discussed%20in%20this%20article." rel="noreferrer noopener" target="_blank">Kapalabhati</a> focuses on breathing rapidly – twice in a second – while avoiding hyperventilation. This deep inhalation fills the lungs, oxygenating the tissues and cleansing the body of toxins. Kapalabhati also increases red blood cells and is beneficial for respiratory illnesses.</p>



<p>Bear in mind that all breathwork, especially excitatory fast breathing, can have negative consequences. If you are pregnant, have anxiety, or have heart conditions, proceed with caution and consider consulting a physician. Breathing can leave you lightheaded and never do breathwork while swimming or in water.</p>



<h2 class="wp-block-heading" style="font-size:27px">Breathing Posture</h2>



<p>As you follow the various breathing techniques there are best practices to reap the maximum benefit. </p>



<p>Most techniques involve breathing in through the nose because this filters dust and particles from the air and adds moisture, which makes the air less harsh on your lungs. </p>



<p>In general, breathing techniques encourage diaphragmatic breathing which uses your diaphragm and abdominal muscles to take deeper breaths. By getting more oxygen into your lungs, you can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9877284/#:~:text=Daily%20deep%20breathing%20exercise%20(DBE)%20can%20lower%20resting%20blood%20pressure,Yau%20and%20Loke%2C%202021)." rel="noreferrer noopener" target="_blank">reduce stress</a> and lower your blood pressure. To gauge whether you are engaging your diaphragm or not, put your hand on your belly button and make it move as you breathe.</p>



<p>In addition to diaphragmatic breathing, it's best to hold your body upright, yet relaxed with your shoulders slightly back to maximize your lung capacity.</p>



<h2 class="wp-block-heading" style="font-size:25px">Breathing for Energy</h2>



<p>It is incredible that by controlling something as simple as breathing, we can alter our mood and energy levels. </p>



<p>Breathing is central to all energy processes. It provides the oxygen and nutrients that your cells need and supports organ and brain function. Breathing also relaxes the nervous system and releases endorphins to calm you. Finally, deep breathing improves circulation and massages your organs.</p>



<p>If you’re looking to relax or boost energy with breathing, consider starting with box breathing for calming effects and 5-3-3 for an energy boost. Either way, you rejuvenate your mind and body within minutes!</p>

Breathing Techniques for Instant Energy Revival

<p>Humans have been temporarily going without food for millennia. Known as fasting, this deprivation is intentionally done for differing reasons. </p>



<p>Fasting can be part of a religious practice, serve as a means of protest in a hunger strike, or work as a means of weight loss.</p>



<p>Over the last decade, a type of fasting—intermittent fasting—has become popular as an easy way to lose weight and potentially even extend one's lifespan. </p>



<h2 class="wp-block-heading" style="font-size:27px">The History of Intermittent Fasting</h2>



<p>Intermittent fasting is a diet that alternates between periods of consistent eating and eating little to no food. As opposed to prolonged fasting, practitioners typically do not go without food for more than 48 hours or two days at a time. </p>



<p>By reducing the time you spend eating during intermittent fasting, you will undergo calorie restriction—one of the major ways to achieve weight loss. Compared to other reduced-calorie diets, like Weight Watchers, which involves tracking the calories you consume, intermittent fasting provides an easier way to manage dieting by tracking time.</p>



<p>Intermittent fasting was first studied by scientists in the early 20th century. <a href="https://www.science.org/doi/10.1126/science.45.1160.294" target="_blank" rel="noreferrer noopener">In 1917</a> scientists noticed that a reduction in caloric intake impacted the lifespan of rats. In these early studies, steps were not taken to ensure the animals had proper nutrition, and though on average they lived longer lives, there were also more premature deaths. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2884327/" target="_blank" rel="noreferrer noopener">In the 1930s and 1940s</a>, the focus turned to temporary fasting, avoiding malnourishment.</p>



<p>Intermittent fasting didn’t take off as a diet option until 2012 when Dr. Michael Mosley released a television show, <em>Eat Fast, Live Longer,</em> and a book, <em>The Fast Diet</em>. The trend continued with the publication of <em>The 5:2 Diet</em> by Kate Harrison and <em>The Obesity Code </em>by Dr. Jason Fung.</p>



<p>Intermittent fasting is now regarded as a popular way to extend the lifespan and lose weight, though there have been mixed scientific results on the health benefits of calorie restriction. </p>



<p>When the University of Wisconsin and the National Institute on Aging (NIA) both conducted <a href="https://www.nature.com/articles/ncomms14063/" rel="noreferrer noopener" target="_blank">long-term studies in rhesus monkeys</a>, the university found that caloric restriction delayed the onset of aging and prolonged lives, whereas NIA found that it had no effect.</p>



<p>There is one possible explanation for the differing results. The University of Wisconsin study comprised monkeys with greater body mass, indicating the benefits of calorie restriction may apply to individuals who are obese. Because rhesus monkeys share 93% of their genome with humans, the results of this study are more useful than previous rat studies. </p>



<h2 class="wp-block-heading" style="font-size:27px">Intermittent Fasting Schedule</h2>



<p>Intermittent fasting is a complex practice with a variety of eating schedules. This includes:</p>



<ul>
<li><strong>Religious Observance: </strong>Historical examples of intermittent fasting include not eating on holy days in Judaism and abstaining from food from dawn to dusk during the month of Ramadan in Islam.</li>
</ul>



<ul>
<li><strong>Alternate-day Fasting:</strong> Eating plans in which you eat as much as you want one day and then don’t eat the next.</li>
</ul>



<ul>
<li><strong>5:2 Method:</strong> If you can’t go a full day without eating, the 5:2 method involves eating normally 5 days a week and then restricting your calories to 500 twice a week.</li>
</ul>



<ul>
<li><strong>Time-restricted Feeding:</strong> On this regimen, you only eat during a fixed period every day. An example of a typical window is 5 hours to eat to 19 hours of non-eating.</li>
</ul>



<ul>
<li><strong>Two Meals a Day (2MAD): </strong>This plan lets you eat two meals as it involves either dropping breakfast or dinner, users typically have a 14-18 hour window every day in which they are fasting, similar to time-restricted feeding.</li>
</ul>



<p></p>



<h2 class="wp-block-heading" style="font-size:27px">The Dangers of Intermittent Fasting</h2>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/12/Autophagy-CROPPED-compressed-1024x523.jpg" alt="A stereo with Autophagy, Ketones, and Hours Fasted displayed." class="wp-image-1506"/></figure>



<p>While intermittent fasting has exploded in popularity, it comes with health risks. The dangers include:</p>



<ul>
<li>Nutritional deficiencies</li>



<li>Decreased physical performance</li>



<li>Muscle loss</li>



<li>Straining bodily systems</li>



<li>Developing eating disorders</li>
</ul>



<p>When you are fasting, your body doesn’t receive enough nutrients to conduct its normal functions. Even if you consume an excess of nutrients before or after fasting, while fasting your body may be forced to break down its own muscle or other body parts for nutrition and calories.</p>



<p>Intermittent fasting has been associated with dizziness, leading to mental as well as physical impairment. For performance athletes, those fasting were found to have lower power output, <a href="https://www.trainingpeaks.com/coach-blog/intermittent-fasting-effects-endurance-results/" rel="noreferrer noopener" target="_blank">ran out of energy sooner</a>, had decreased muscle mass, and had less growth factor than their non-fasting cohorts.</p>



<p>When you diet, you aren’t only losing weight by losing fat. When you diet by calorie restriction, <a href="https://www.healthline.com/health-news/intermittent-fasting-linked-to-disordered-eating-other-dangerous-behaviors#Is-IF-a-healthy-way-to-lose-weight?" rel="noreferrer noopener" target="_blank">20% to 30% of the weight</a> you lose is lean mass comprised of your muscles and organs. You can lose 65% of your total lean mass! While touted as a means of decreasing fat, intermittent fasting seems to be better at burning protein. </p>



<p>While some studies have found that adding an exercise routine to intermittent fasting has enabled individuals to retain their muscle mass, adopting the same exercise routine while not fasting gained participants<a href="https://www.healthline.com/nutrition/intermittent-fasting-muscle#TOC_TITLE_HDR_4" rel="noreferrer noopener" target="_blank"> 5 pounds of muscle mass on average</a>! If seek to lose weight while building muscle, fasting wouldn't be the right choice.</p>



<p>Intermittent fasting's effect on the body is similar to keto diets. A study at the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/" rel="noreferrer noopener" target="_blank">Radboud University in the Netherlands</a> notes that ketogenic diets high in protein and low in carbohydrates increase ketones in the body.</p>



<p>Your liver and kidneys must work harder to metabolize these ketones as your body switches from burning carbohydrates to fats and proteins. Intermittent fasting simultaneously increases levels of the stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8419605/" rel="noreferrer noopener" target="_blank">cortisol</a>. The strain that fasting puts on the body and electrolyte imbalances it causes make it inappropriate for people with <a href="https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend" rel="noreferrer noopener" target="_blank">diabetes, high blood pressure, or heart disease</a>.</p>



<p>A feature of intermittent fasting is paying attention to when and what you eat. <a href="https://www.seedsofhopesupport.com/can-intermittent-fasting-be-the-cause-of-developing-an-eating-disorder/" rel="noreferrer noopener" target="_blank">The Seeds of Hope eating disorder treatment center</a> calls out the dangers of fasting: “Intermittent fasting specifically has been recognized as an eating disorder trigger.” For resources to help overcome eating disorders, visit the <a href="https://anad.org/" rel="noreferrer noopener" target="_blank">National Association of Anorexia Nervosa and Associated Disorders</a> (ANAD).</p>



<h2 class="wp-block-heading" style="font-size:27px">Intermittent Fasting Pros and Cons</h2>



<p>While intermittent fasting can help people lose weight, keep in mind that weight loss is a claimed positive result with strong evidence behind it. Since intermittent fasting is likely to cause muscle loss, a traditional dietary restriction plan seems preferable. If you choose to fast, shorten the timeframe to minimize potential ill health effects.</p>

What Is Intermittent Fasting?

<p>The keto diet has revolutionized how many people eat and changed how they produce and consume energy. </p>



<p>Short for ketogenic, the keto diet limits your carbohydrate intake to less than 50 grams per day.</p>



<p>In the average American diet, carbohydrates comprise 45% to 65% of our caloric intake. A classic calorie restriction diet limits the number of calories while balancing your protein, carbohydrate, and fat intake. However, cutting carbohydrates distinguishes the keto diet from typical diets and prolonged fasting.</p>



<p>During the ketogenesis process, the body creates ketone bodies, which can be burned to generate energy when glucose and carbohydrates aren't available. While ketogenesis regularly occurs to supplement energy production, it's not the norm.</p>



<p>The keto diet's goal is to force your body into ketosis through ketogenesis as opposed to the typical carbohydrate pathway, or glycogenolysis. This switch can impact the body in several ways: 1) <a href="https://www.webmd.com/diet/what-to-know-about-keto-and-depression" rel="noreferrer noopener" target="_blank">Alleviate</a> depressive symptoms, 2) Stabilize blood sugar levels, and 3) Inhibit inflammation.</p>



<h2 class="wp-block-heading" style="font-size:27px">How Does the Keto Diet Affect the Body?</h2>



<p>The keto diet is used to shed unwanted pounds, but there are cognitive effects as well. </p>



<p>A scientific review conducted by the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8470960/" rel="noreferrer noopener" target="_blank">Radboud University Medical Center</a> found that the keto diet had broad effects on the brain because ketone bodies are the preferred source of energy for the brain while fasting. In mice with Alzheimer’s disease, a keto diet was found to improve performance on mental tasks. In mice with autism spectrum disorder, a keto diet was found to increase social activities.</p>



<p>The increase of ketones in the body may lead to cognitive benefits in healthy individuals as well. By indirectly increasing brain-derived neurotrophic factor (BDNF), ketones stimulate learning and memory capacity by increasing the number of mitochondria, synaptic plasticity, and cellular stress resistance. A change in ketones also affects the mammalian target of the rapamycin (mTOR) pathway that regulates the metabolism and body, mitigating harmful oxidative stress.</p>



<p>While the keto diet's impact on the body and brain is beneficial, there are some unintended consequences.</p>



<p>In the short term, it can take multiple weeks for your body to adjust to processing primarily fats and proteins for energy. As you transition, your body may experience <a href="https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052#:~:text=The%20so%2Dcalled%20keto%20flu,is%20not%20recognized%20by%20medicine." target="_blank" rel="noreferrer noopener">“keto flu”</a> which includes fatigue, headache, nausea, constipation, and vomiting. To minimize these <a href="https://www.healthline.com/nutrition/keto-flu-symptoms#how-to-get-rid-of-it" target="_blank" rel="noreferrer noopener">symptoms</a>, don’t go completely carb-free overnight. Instead, slowly reduce your total carb intake over several days.</p>



<p>Though the keto diet is widely believed to be great for burning fat, it can also burn muscle mass. By training your body to eat fat and protein, your body can consume itself because it's primarily made up of fat and protein. You can partially offset this by eating more protein and lifting weights regularly.</p>



<p>Since one of the ways your body rids itself of ketones is through your breath, going on a keto diet may cause ketone-powered bad breath. Known as “<a href="https://www.healthline.com/health/keto-breath#how-long-it-lasts" rel="noreferrer noopener" target="_blank">keto breath</a>,” it may smell like acetone in nail polish remover. Some describe it as metallic or fruity, typically it is unpleasant. To control keto breath, try cutting back on your protein intake.</p>



<p>Finally, the keto diet can strain your liver as it generates ketone bodies from stored fat and the fat in your new diet. However, avoiding carbohydrates will keep your liver healthy, as will omega-3s found in fish and nuts.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Does "Net Carbs" Mean?</h2>



<p>"Net carbs" refers to the total number of carbohydrates your body can process into energy. Because fiber is a carbohydrate that the body cannot digest, some keto diet followers subtract their fiber intake from their total carbohydrate intake to calculate their net carbs. </p>



<p>When following a keto diet, you can track how many carbohydrates you eat as a total or as net carbs. Followers of the net carbohydrates method keep their consumption under 50 grams. It’s a less strict method of following keto that emphasizes fiber in your diet.</p>



<h2 class="wp-block-heading" style="font-size:27px">What Fruits and Vegetables Can You Eat On a Keto Diet?</h2>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/12/Keto-Diet-Foods-CROPPED-compressed-1024x874.jpg" alt="Keto-friendly vegetables." class="wp-image-1464"/></figure>



<p>When many people adopt the keto diet, they end up eating much more healthily than they ever have because they start thinking very intentionally about what they put in their bodies. </p>



<p>People on the keto diet often eat a lot of vegetables because they are low in carbs, contain fiber, and make you feel full. This fiber helps your digestive system work, preventing an upset system and constipation from consuming so much meat and fat.</p>



<p>While most vegetables are fine for a keto diet because they are primarily made of water, some contain significant amounts of starch and sugar. In general, leafy greens are fine but root vegetables should be avoided. </p>



<p><strong>Keto-friendly vegetables:</strong></p>



<ul>
<li>Lettuce</li>



<li>Mushrooms</li>



<li>Avocados</li>



<li>Cucumber</li>



<li>Asparagus</li>



<li>Zucchini</li>



<li>Green beans</li>



<li>Cauliflower</li>



<li>Cabbage</li>



<li>Broccoli</li>
</ul>



<p></p>



<p><strong>Vegetables to avoid on a keto diet:</strong></p>



<ul>
<li>Sweet corn</li>



<li>Potatoes</li>



<li>Beets</li>



<li>Peas</li>



<li>Onion</li>



<li>Yam</li>



<li>Sweet potato</li>



<li>Cassava</li>



<li>Butternut squash</li>
</ul>



<p>It's all right to eat the latter vegetables in small portions, staying below 50 grams of daily carbohydrates.</p>



<p>In addition to these vegetables, a few fruits have low enough sugar content to be included in a keto diet if you control your portion size. The best options include tomatoes, starfruit, watermelon, and strawberries.</p>



<h2 class="wp-block-heading" style="font-size:27px">Is the Keto Diet Dangerous?</h2>



<p>Short-term ketosis is not dangerous at all. Going into ketosis is a natural process. You do it in your sleep when your body is temporarily fasting.</p>



<p>There is a dangerous condition that involves an overabundance of ketone bodies called ketoacidosis, but this is typically caused by extreme alcoholism, starvation, or diabetes, not by following a keto diet.</p>



<p>Finally, following the keto diet for extended periods can put extra strain on your liver and kidneys to generate ketone bodies and process the byproducts of their metabolism. Eat healthy fats and exercise to counteract this stress.</p>



<p>As with any diet, consult with your primary care physician before starting. Your doctor can monitor your progress and flag any adverse effects for treatment.</p>

Sales: 888-488-3112

My Account

Support

404

Relief Factor

Think Factor

Zen Factor

Go Factor

Z Factor

Shop

Add Some Relief to Your Inbox

Shop

Company

Company

Help

Help

Add Some Relief to Your Inbox

Connect