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Insomnia + The Gut Connection
A key factor to consider is the happy feel-good neurotransmitter, serotonin that when low can lead to poor quality, disrupted sleep.
In my last post, I shared how important balancing blood sugar is when it comes to weight management. I had a lot of great questions and feedback about how much you are loving my recipes. Thanks for that, I love hearing from you all!
If you suffer from insomnia then you understand the seriousness of simply not getting a good night's sleep. Your whole world around you appears to crumble when you can't get a good 6-8 hours of quality deep REM sleep. Your work life, your family life all suffer. I get it and have been there!
This week I want to share "key" things to consider to solve insomnia. In fact, this is a common issue that many of my clients struggle with and have successfully overcome - naturally!
Waking up after a few hours of sleep and not being able to get back to sleep is often a rebound effect from what you ate or drank hours before.
Yup, it truly makes a huge impact on sleep.
High sugar, alcohol, highly spiced foods and of course, caffeinated drinks are often the culprits.
If you are unknowingly deficient in chromium, vanadium, manganese and other nutrients you can experience reactive hypoglycemia in a few hours where you abruptly wake-up and are unable to drift back to sleep.
Another key factor to consider is the happy feel-good neurotransmitter, serotonin that when low can lead to poor quality, disrupted sleep.
We make serotonin from the amino acid tryptophan. Unfortunately as we age or when we are faced with an overload of stress the level of serotonin suffers.
Here's the thing - Ninety five percent of serotonin is made in the gut.
If your gut is unhappy, chances are you are not producing enough serotonin and may not be digesting or getting sufficient amino acids like tryptophan from your food.
Dozens of studies show that low tryptophan levels lead to insomnia, waking feeling unrested, inability to stay asleep after getting there, and just lying there all night watching the clock.
Sound familiar?
There are literally dozens of studies proving that tryptophan helps produce a great sleep in many, and with no side effects or hangover. In fact, many have better mental clarity during the day. Furthermore, it improves daytime depression, PMS, fibromyalgia, and anxiety as well as carbohydrate cravings, binge-eating and even alcohol recovery.
Now from a functional nutrition position, it is important to understand that even a simple deficiency of key nutrients can contribute to insomnia.
Low levels of vitamin B6 and zinc can contribute to insomnia that keep you awake all night. We need zinc and B6, two important cofactors that help tryptophan work by converting it into serotonin.
Simply popping a bunch of supplements is not a holistic approach. Taking a pill for an ill is not addressing the root cause. I am disappointed with the number of people suffering with insomnia who could be helped if only their physician understood the significance of nutritional biochemistry.
Remember, it's in the gut where serotonin is produced and its here where we digest AND absorb key nutrients and co-factors.
If the gut isn't healthy, then you are going nowhere. If you have gas, bloating, alternating diarrhea or constipation, hormonal imbalances or other gut issues than your chances of solving your insomnia problem may be futile until you fix your gut.
The secret is to find a holistic nutritionist who understands the probable underlying causes of insomnia and knows how to do the proper testing to discover what needs to be fixed.
It really can be as simple as that.
Want some help? After years of struggling myself, things finally clicked for me when I discovered how simple (and fun!) eating to support my gut could be. I knew that I had to pay my lessons forward.
That's why I created the
Healthy Gut Reset,
a 6-week online program that teaches you all about how to restore your gut using delicious food and the science of nutrition.
So, if you want some help and you are ready to transform your health then let's do this! The next program is kicking off in March 2020 and I would love for you to join.
Nancy Este xo
Holistic Nutritionist
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I hope you are enjoying the last week of summer break (or should I say March break) and are enjoying time outdoors. Along with much anticipation to return to some sort of routine again with work and/or school, I know a lot of you are feeling anxious and worried. I have been listening to your concerns and questions on how to best protect yourself and your family and I want to help. I believe the best defense possible for you and your family is a STRONG and healthy immune system. These recommendations for boosting your child's immunity can be a challenge to implement but worth the effort. Do your best with them and try not to get discouraged as even making small changes in these areas can make a HUGE difference in your child's well-being. Here are my five natural ways to boost your child's immunity: ---->> Lower inflammation by eating a rainbow of colors -- red-yellow-green-orange-purple (preferably organic). These bright colored fruits and vegetables are packed with antioxidants that combat free radicals which can damage parts of our cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. Serve less processed, packaged, prepared lunchables, frozen dinners and limit eating out at the "golden arches." ----->> Support your gut microbiome by feeding it prebiotic rich fiber. The friendly bacteria in your gut are responsible for over 70% of your immunity. Garlic, onions, asparagus, leeks, dandelion greens, and oats are just a few of these fiber rich foods that help gut bacteria produce butyrate, acetate and propionate for a healthier gut and immune system. ------>> Supplement. Research has identified specific natural products can augment and modulate the immune response to neutralize potential threats and pathogens. Probiotics maintain or re-establish normal bacterial flora in the digestive track supporting immune function. Visit https://ca.fullscript.com/welcome/neste and search "HMF Fit for School" my top pick and the one we use for our family. Consider adding in a probiotic along with vitamin C, D, zinc, DHA and magnesium along with a well balanced diet. Hummus & Veggie Snack Box (serves 1) Perfect for back to school lunches Ingredients: 1/2 Red Bell Pepper (sliced) 2 stalks Celery (cut into small stalks) 1/3 cup Blueberries 1/4 cup Hummus Directions: Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!