3 Easy Tricks for Better Sleep and Brain Health

3-tricks-better-sleep-and-brain-health

If you struggle with fatigue and brain fog, I’m going to tell you something you already know.

How you feel is just as important as how you look. In fact, how you feel may be MORE important.

You can walk into a wedding reception, for example, wearing your best clothes. But if you’re physically and mentally worn out, that’s all that people are going to notice. On the other hand, if you’re feeling refreshed and sharp, you could likely wear sweats and a T-shirt to give a big business presentation, and all people will remember is how “on fire” you were. Energy and sharpness don’t just make life feel more amazing. They’re key advantages in an increasingly competitive world where first impressions count.

The trouble is, we’re surrounded every day by things that work against a good night’s sleep and make brain fog worse:

  • anxiety, stress or depression
  • the constant distraction of technology
  • simple temperature or barometric changes
  • food additives like sugar and MSG
  • erratic meal times and eating patterns

The good news: You don’t have to lose sleep over how to get better sleep. And you don’t have to pound your head against a table trying to figure out how to get rid of brain fog.

These 3 easy tricks will perk you up in no time.

Lose That Muffin Top

loose-muffin-top

Losing unwanted belly flab doesn’t just make you look better and decrease your risk of hypertension and heart disease. Losing belly fat will help you sleep better, and here’s the GREAT news:

Studies show that you can lose weight AND get a better night’s sleep without doing painful ab crunches.

In studies by Johns Hopkins University School of Medicine, researchers recruited 77 overweight volunteers who had sleep problems. Half of the volunteers went on a diet and exercise program for six months. The other half just went on a diet for the same amount of time. At the end of the study, volunteers in both groups lost an average of 15 pounds, reduced belly fat by 15% and experienced better sleep.

The reason comes down to obstructive sleep apnea, a temporary blockage of airways during sleep by excess fat. This blockage causes frequent waking at night, and daytime fatigue isn’t the only result. Sleep apnea also increases the risk of high blood pressure, stroke and heart disease.

Excess weight can also cause restless leg syndrome, a sleep disorder where the urge to move your legs at night is irresistible. According to research by Harvard University School of Public Health, overweight Americans are at a 40% higher risk of developing restless leg syndrome.

While any healthy weight-loss diet includes plenty of fruits and vegetables, fruits like apples, pears and blueberries are great choices to put your weight loss into high gear. They’re low in calories but rich in soluble fiber, which makes you feel full and satisfied. On top of that, apples, pears and blueberries contain small amounts of Chlorogenic Acid, an ester of caffeic acid that promotes weight loss by helping to control blood-sugar levels.

Green unroasted coffee beans contain higher concentrations of Chlorogenic Acid than other food sources. So they promote healthy weight loss at a faster rate than foods like apples and pears. While some weight-loss sources say that roasted coffee contains trace amounts of Chlorogenic Acid, other sources like the American Chemical Society say that roasting destroys Chlorogenic Acid in coffee beans.

Make Healthy Eating a Regular Habit

healthy-eating-habit

If you can’t remember the last time you ate healthy meals consistently, you have the evidence you need to see how uneven eating habits can lead to brain fog.

Your metabolism is like a furnace that burns calories and oxygen to produce energy. Stoking your furnace consistently with healthy foods at regular meal intervals keeps your metabolism running at peak efficiency. When you starve yourself (as some dieters do), or eat here and there on the go, or choose unhealthy snacks and fast foods, your metabolism stalls. Your energy fades, and tiredness weakens your ability to focus.

Compounding this, foods have a DIRECT impact on your brain. Multiple studies have found a correlation, for example, between a diet high in refined sugars and impaired brain function. Studies also show a connection between high-sugar diets and mood disorders like depression.

In other words, by choosing healthy nutritious foods, you can literally eat your way to sharper focus and better brain health. Indeed, it’s the cornerstone of a burgeoning new field of medicine called nutritional psychiatry.

If you don’t know how to start getting your diet into shape, check out the Make Small Changes page on the USDA’s MyPlate website, which offers all kinds of healthy eating solutions for everyday life, including:

  • Eating on a Budget (under Popular Topics)
  • Burning Calories (under Physical Activity)
  • Choosing Foods and Beverages (under Healthy Eating Style)

The main thing to remember is consistency. By regularly eating wholesome foods, you keep your metabolism—and your brain—running at its best.

Drink Regular Brewed Coffee

coffee

Love it or hate it, coffee is a refreshing and simple way to burn fat for better sleep and boost mental sharpness because coffee contains caffeine.

As the world’s most consumed natural stimulant, caffeine has made its way into many commercial weight-loss supplements for good reason. Potent and well-studied, caffeine is one of the few substances known to help break down fat and burn it by increasing metabolism. In one study published by the American Journal of Physiology, coffee consumption was shown to increase fat-burning in obese test subjects by 10%. In another study published in the journal Psychological Reports, researchers from Hamline University in Minnesota discovered that college students scored higher on a mental recall test after ingesting caffeine compared to other students who took a placebo.

The key to improving mental focus and optimizing sleep through the fat-burning strength of coffee begins with the kind of coffee you choose. And that’s where it can get difficult.

A Venti Starbucks Caffé Latte, for example, is certainly a tempting and tasty caffeine shot. Yet a non-fat Caffé Latte packs 170 calories, which can pack back on the weight your body is trying to burn. By comparison, a Venti cup of Starbucks Dark Roast Brewed Coffee only contains 5 calories (without cream or sugar). But the same cup has 340mg of caffeine (190mg more than a Venti non-fat Caffé Latte). And too much caffeine can work against mental focus by causing anxiety, restlessness and withdrawal headaches. To make matters worse, most coffee shops offer dozens of different coffee preparations but little nutritional information. So you can never really be sure how many calories and how much caffeine you’re getting.

As a rough safety guideline, the U.S. National Library of Medicine recommends a maximum daily consumption of 250mg of caffeine for adults. That’s roughly two to three 8-oz. cups of regular brewed coffee. The Mayo Clinic considers anything over 600mg of caffeine a day to be unsafe.

The best time to drink coffee appears to be in the morning. According to studies by the Henry Ford Sleep Research Center and Wayne State University School of Medicine, caffeine consumption before 2 p.m. did not significantly impact sleep. Yet caffeine consumption even six hours before bed reduced total sleep by 1 hour.

For all the weight-loss benefits of coffee without the anxiety, jitters and habituation of caffeine, choose a daily nutritional supplement that uses only the best form of Chlorogenic Acid. As a natural compound extracted from green coffee beans, Chlorogenic Acid is not caffeine but delivers weight-loss results more powerfully while boosting energy. So you sleep better and feel sharper.

Read More about the causes, effects and solutions for better sleep and brain health.


Dedicated to helping you achieve optimal health and wellness,
ben

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DISCOVER HOW YOU CAN STABILIZE YOUR BLOOD PRESSURE, LOWER BAD CHOLESTEROL WHILE MAINTAINING GOOD CHOLESTEROL AND BALANCING YOUR BLOOD-SUGAR LEVELS.

Hello. This is Dr. Ben, Chief Medical Advisor here at Optimal Health Products, pointing out something important that you may not realize about the toxins in your body.

Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").

The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.

Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!

Shocking, right?

In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.

But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:

#1 - You Must Balance Your Blood-Sugar Levels.

Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.

Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.

Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).

This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.

Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.

The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.

It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.

Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.

#2 You Must Lower Your Bad Cholesterol While Maintaining Your Good Cholesterol.

Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.

LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.

HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.

A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

#3 You Must Stabilize Your Blood Pressure.

Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.

And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKEno matter how hard you try to avoid it.

The result?

Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.

This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.

Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.

This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.

But what if there was a way that you could STOP these three factors?

What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?

If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.

Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?

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StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.

Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.

These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.

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These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.

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After 18 weeks, the randomized control trial continued to find statistically significant decreases in levels of blood sugar and corrected cholesterol.

The effects of Ceylon Cinnamon extract work 5 different ways:

  • First, a compound in the extract called cinnamaldehyde provides most of the health benefits of this amazing spice. It comes from the oily part of the cinnamon bark.
  • Second, it’s loaded with antioxidants such as polyphenols that protect the body from damage caused by free radicals. In a recent study of 26 different spices, cinnamon won by a landslide—even beating out “superfoods” like oregano and garlic!
  • Third, it provides anti-inflammatory protection by helping your body repair tissue damage and help fight infections, thereby lowering your risk of disease (including heart disease).
  • Fourth, it’s beneficial to blood markers and helps your good cholesterol remain stable while lowering your bad cholesterol—all things that can greatly reduce the possibility of heart disease and death.
  • Lastly, since insulin is one of the key hormones that must remain regulated to be healthy, Ceylon Cinnamon helps insulin do its job of transporting blood sugar from the bloodstream straight to the cells.

Now, think about these effects in light of the 3 factors we just discussed.

By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.

You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!

The net result?

Your heart health is achieved at the fastest possible rate.

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Dedicated to helping you achieve Optimal Health & Wellness!

Dr. Ben

Chief Medical Advisor
Optimal Health Products Inc.

References

1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573

2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd

3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis

4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad

5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388

6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk

7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384

8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277

9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon

10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627

11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486

13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305

14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications

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