All of these can make you feel more tired—but how do you know if what you’re feeling is simple tiredness or true fatigue? There is a big difference, and it matters! Knowing what you’re experiencing will help you take actions to feel better.

The short answer: If it can be solved by a long nap (or a concerted effort to improve your sleep hygiene), you’re probably just tired. If no amount of rest can bring you relief, you’re probably experiencing fatigue.

We’re all familiar with the effects of too little rest: A brain fog that makes us more forgetful, muscle weakness that makes our daily workout feel like it requires extra effort, impatience that has us snapping at usually tolerable irritations. But despite all that, we still have the energy to get through our everyday tasks and our symptoms can usually be relieved with a good night’s rest.

Fatigue is more pervasive. While all the symptoms above are temporary, if you’re fatigued, you’ll probably find your symptoms linger even when you’re logging eight hours of Zzzz’s per night. Some may seem similar to the effects of tiredness—inability to concentrate and decreased stamina are common with fatigue and can mirror the forgetfulness and weakness mentioned above. However, those experiencing fatigue are also more likely to suffer from troublesome symptoms like anxiety, difficulty sleeping, and an urge to withdraw and be asocial. (After all, who wants to socialize when they’re feeling depleted?)  Some even report sensitivity to light. These symptoms can make it hard to get through the day, and when they linger they can have a significant negative impact on your life.

There are a number of physiological reasons we experience fatigue, and in order to rid ourselves of that pervasive feeling of exhaustion, we have to identify the source. Remember, while fatigue itself can feel miserable, it’s often a symptom of other primary health concerns.

According to Dr. Garth Nicolson, our resident science advisor, “If the fatigue is related to a particular medical concern, then alleviating that concern might reduce the fatigue.  If it is related to over-exertion, then removing the exertion and taking time to rest can reduce the fatigue. If fatigue is related to damage to cell membranes, mostly in the mitochondria, the little batteries inside all of our cells, then replacing damaged molecules or correcting the defect can reduce the fatigue.”

While tiredness can be resolved by simply giving your body a chance to get a good night’s rest, tackling fatigue requires more nuanced management. Talk to your doctor about how you’re feeling, and they can help you identify any underlying medical causes and provide appropriate treatment options if needed.  However, if there’s no clear cause for your fatigue, you may be experiencing fatigue on a cellular level.

Most fatigue—especially fatigue that’s long-lasting, or chronic fatigue (defined by unrelenting fatigue that has existed for six months or more)—can be associated with damage to our cell membranes, often caused by oxidative stress or chemical reactions as we age. When membranes—especially mitochondrial membranes—are damaged, it impairs our body’s ability to transmit the chemical signals and produce the high-energy molecules like ATP that power our cells. The result is that mitochondrial and cell function are decreased. Optimal mitochondrial function is important because these “powerhouses” within our body are where food is converted to usable energy.

Dr. Nicolson elaborates, “Normally the damaged mitochondrial membrane phospholipids are repaired or replaced, but in some cases (particularly with aging), this often doesn’t occur fast or often enough to repair and return mitochondria to their full capabilities of producing high-energy molecules like ATP.”

One particularly sensitive part of the mitochondrial membrane is its phospholipid matrix in the mitochondrial inner membrane, which can be damaged by exposure to free-radical oxidants—something we experience as part of our everyday lives, because these free radials are generated by everything from exercise and infection to simple aging.

So, what can we do?

We can give our cells a boost by helping to replace and fortify that sensitive lipid matrix. While we glean a certain amount of phospholipids from our diet (and even from supplements like fish oil), they’re not always the exact mix our body needs, and they can often suffer damage during the digestion process before our bodies are able to put them to use.

“Although natural food sources are good, they can’t supply enough of these critical molecules, even if you consumed industrial quantities of certain foods,” Dr. Nicolson explains. “NTFactor® Lipids are protected from natural oxidative damage that occurs all the time, and the mix of membrane phospholipids carefully matches the needed replacement molecules for mitochondria, especially the mitochondrial inner membrane.”

NTFactor® Lipids provides your body with a proprietary lipid blend that allows it to rebuild and repair those vital membranes and get those chemical signals hopping at the quick and efficient rate that helps to fuel everything from your morning workout to chasing after your kids in the afternoon.

When a good night’s sleep just isn’t enough, treat your cells to the restorative powers of NTFactor® and NTFactor® Lipids.

References

Nicolson GL, Ash ME.  Membrane Lipid Replacement for chronic illnesses, aging and cancer using oral glycerolphospholipid formulations with fructooligosaccharides to restore phospholipid function in cellular membranes, organelles, cells and tissues. Biochimica et Biophysica Acta Biomembranes 2017; 1859: 1704-1724.
http://dx.doi.org/10.1016/j.bbamem.2017.04.013

Nicolson GL. Membrane Lipid Replacement—a functional approach to repairing cellular membranes, reducing symptoms,  and restoring function.  Functional Food Science 2022; 2(8): 198-204. 
https://doi.org/10.31989/ffs.v2i8.990

Nicolson GL, Ferreira de Mattos G, Settineri R, Breeding PC. Membrane Lipid Replacement and its role in restoring mitochondrial membrane function and reducing symptoms in aging and age-related clinical conditions.  Nature Cell Science 2024; 2(4): 238-256.
https://doi.org/10.61474/ncs.2024.00038

Festival flu can encompass a range of illnesses from simple summer colds to more serious infections like bronchitis. Sometimes, festival flu isn’t caused by a virus or bacteria, but by environment and activity. According to Dr. Cedric “Jamie” Rutland, a pulmonary and critical care medicine physician and spokesperson for the Lung Association, “It’s usually not a specific illness but a combination of lack of sleep, lack of nutrition screaming, shouting and dehydration.”

The symptoms are as you’d expect: coughing, sneezing, nasal congestion, and watery eyes, and can also include more troublesome symptoms like body aches and fever. Not the way one wants to spend their sunny summer days and nights! 

So, how can you prevent “festival flu”? Here are five tips for staying healthy throughout the summer gathering season:

Start with self-care. When it comes to illness, often the best defense is a good offense. Prioritizing your health on the days you aren’t socializing can go a long way toward helping your body mount its best defense against “festival flu” on the days you are. Both lack of sleep and poor nutrition can have a negative impact on your immune function, while exercise is an immune booster! If you have a busy summer ahead, incorporating healthy habits like proper sleep (7-8 hours per night), regular exercise (30 minutes, 3-5 times per week), and a healthy diet with plentiful fruits and veggies can help ensure your body is functioning at its best when you do encounter environments that put your immune system to the test!  

Supplement ahead of time. While maintaining healthy habits can go a long way toward keeping you well, targeted supplementation provides extra, much-needed protection for your respiratory system. And don’t wait until the day-of! Be proactive in making respiratory support part of your daily routine during the summer months and get ahead of the season’s plethora of allergies and irritants. Quercetin and other bioflavonoids, like those found in BreatheClear with NTFactor®, are key ingredients in reducing inflammation and your body’s allergic response. Quercetin helps to open respiratory passages and reduce sinus congestion, while also lowering the body’s response to histamine to reduce the inflammatory cascade that causes so many of our troubling allergy symptoms. The inclusion of the patented NTFactor lipid blend also fights fatigue naturally by targeting its source: your mitochondria! By providing vital lipids to help maintain your mitochondrial membrane, BreatheClear helps your body generate energy more efficiently, so you can enjoy your summer activities to the fullest! 

Drink up! (No, not like that.) It should go without saying that it’s important to stay hydrated if you’re outside in the summer heat, but quenching your thirst at the beer tent or soda stand can actually have a detrimental effect on your hydration. Both alcohol and caffeine can result in dehydration—especially if you’re already sweating in the sun! Stick with water or electrolyte-laden sports drinks to replenish your body. Not only will staying hydrated help prevent overheating, it also keeps your throat and nasal passages from drying out, and helps replenish the mucus you need to trap and clear inhaled irritants and invaders.

Wash your hands. While proper handwashing (lathering up for at least thirty seconds with soap and warm water) isn’t always an option at outdoor events, it’s still important to keep your hands clean. Hand sanitizer should be amongst your festival essentials—many brands even offer small bottles or cases with clips that attach easily onto a purse or belt loop, so it’s always available when you need to de-germ. And remember, not all sanitizers are created equal; make sure your brand of choice is at least 60% alcohol.

Avoid environmental irritants. This can be one of the hardest factors to control, especially at outdoor venues where folks are more likely to smoke and environmental irritants like pollen abound. Try to choose a spot where you can avoid inhaling others’ smoke—and smoking yourself—as much as possible. Smoke can aggravate and dry out delicate respiratory tissue, making you more vulnerable to coughs even if you don’t have existing respiratory concerns. If you suffer from asthma or allergies, breathing in smoke can be even more dangerous.

Keeping these tips in mind should help you avoid the dreaded “festival flu” this summer, but if you do happen to come down with an illness, be sure to take time to rest and recover. Continue to prioritize your rest, hydration, and nutrition while you recuperate, and consult your physician if symptoms don’t improve or last longer than a week. Fight the temptation to resume your summer fun before you’re feeling fully recovered, both for your own sake (your immune system needs a chance to recharge before you expose yourself to another concert or festival) and for the sake of others (after all, someone passed that festival flu to you!).

What are free radicals?

Free radicals are highly unstable molecules that cause “oxidative stress,” a process that can trigger cell damage and is thought to contribute to health issues ranging from cardiovascular disease and diabetes, to cancer, Alzheimer’s disease, Parkinson’s disease, and even cataracts. And what’s worse—the negative effects of free radicals seem to increase as we age.

Can we prevent exposure to free radicals? Not entirely. In fact, we are the main source of the free radicals that disrupt our lives! Free radicals are naturally created in the body when we do everyday things like exercise or convert food into energy. Furthermore, environmental factors such as cigarette smoke, air pollution (like all that wildfire smoke), and even sun exposure can create stress that generates additional free radicals.

Thankfully, we have a powerful tool to fight their effects!

How antioxidants protect our cells

With air quality shifting day by day, there’s no better time to increase our consumption of antioxidants—substances that protect our cells from the damage caused by free radicals.

Antioxidants can be natural or man-made. Our bodies have the ability to produce powerful antioxidants such as glutathione, catalase, and many others that fight the stress that generates free radicals. Unfortunately, our ability to create these antioxidants weakens with age, and as it does, the membranes of our bodies—including vital cell and mitochondrial membranes—can suffer damage. Damage to these membranes leads to weakening of the systems that help us produce energy, as well as our immune systems. This helps explain why fatigue is one of the top complaints of patients to their physicians!

You already get some antioxidants from your diet—vitamins E and C, carotenoids (like beta-carotene), lutein, lycopene, and zeaxanthin. If you have not already, introduce antioxidant-rich foods including berries like goji, blueberries, and strawberries, green leafy vegetables like kale and spinach, and even delicious dark chocolate to your diet!

But for most of us, our diet doesn’t provide us with the optimal amount of antioxidants to protect our bodies from free radical damage—that’s where high-quality supplements that can provide Membrane Lipid Replacement (MLR) come in.

The power of Membrane Lipid Replacement

Where your diet ends, the benefits of MLR continue!

Oxidative stress results in part from the damage that free radicals cause to the health of our mitochondrial membranes. When these membranes are damaged, they are less equipped to utilize oxygen, which can lead to feelings of fatigue. When we are young, the amount of antioxidant benefits produced in our cells exceeds the damage done by the free radicals we produce. That equation naturally changes in adulthood and is accelerated by illness, consumption of unhealthy foods, nicotine, excessive alcohol, and other factors. This is evidenced by the overwhelming complaint of fatigue in doctor’s offices.

Unfortunately, antioxidants alone cannot repair the damage to cell membranes.

For that, you need something more powerful: Membrane Lipid Replacement (MLR). MLR is the use of natural, protected membrane lipid supplements exclusively from plant sources to safely replace damaged, oxidized lipids in cellular membranes in order to restore membrane function, decrease various symptoms and improve health. The only ingredient proven so far to effect MLR is NTFactor®, an ingredient patented and provided by Nutritional Therapeutics, Inc. By itself, it restores energy and undoes the damage to membranes caused by free radicals. When used with other supplements, it improves the benefits of those ingredients.

Clinical studies have demonstrated the advantages of MLR in restoring membrane and organelle function and reducing fatigue, pain and other symptoms in chronic illnesses and aging patients. In animal studies it has shown the ability to reduce free radicals while increasing cell motility and resistance to oxidative damage.

BreatheClear with NTFactor®

BreatheClear with NTFactor® combines the benefits of MLR from NTFactor® Lipids with quercetin, a powerful bioflavonoid (a type of antioxidant found in foods containing vitamin C). In addition to its antioxidant properties, quercetin is an anti-inflammatory and works to open up the nasal and respiratory passages, thereby making it easier to breathe and reduce sinus problems. A must-have in these days where a rogue weather pattern can shift harmful air our way, and a good staple to have on hand for any time the air is full of irritants, whether they be manmade or as common as seasonal pollen.

To give your BreatheClear a boost, combine it with our pure NTFactor® Lipids Powder and provide your body with more of the cell-repairing power of Membrane Lipid Replacement! Right now, we’re offering limited-time savings by bundling these two products together! When you shop the bundle, you can choose either size of Lipids Powder (75g or 150g) and receive a FREE bottle of BreatheClear (a $27.49 value!).

As wildfire season seems to expand every year, there’s no better time to arm yourself with the protective power of BreatheClear combined with NTFactor® Lipids Powder, and breathe freely while supporting your body’s fight against free radicals!

References

For antioxidants:

NIH:    https://www.nccih.nih.gov/health/antioxidants-in-depth

For MLR:

Seidman, MD. NT Factor® Spares the Age-Related loss of Nerve Function, Energy and Genetic damage in animals. (2002). Otolaryngology- Head and Neck Surgery, 127, pp.138-143.
Approved and supervised by Henry Ford Hosp. IACUC group
# 9 on bibliography at NTFactor.com/research

Agadjanyan, M., et al. Nutritional supplement (NTFactor) restores mitochondrial function and reduces moderately severe fatigue in aged subjects. J. Chronic Fatigue Syndr. 11(3): 23-36 (2003).
# 12 on bibliography

Here are a few ways to reduce the impact of these troublesome irritants:

Dress for success! If you suffer from hay fever or other pollen allergies, make it a habit to shed your outdoor clothes when you arrive home and put on something fresh for indoor wear. Pollen can cling to clothing, hair, and even skin after we’ve been out and about. Shedding shoes and coats in the garage can go a long way toward keeping ragweed where it belongs: outside!

Suck it up! More time spent indoors as the weather cools can mean more exposure to indoor allergens like dust mites, pet dander, mold, and even tracked-in pollen. Do your part to keep irritating inhalants to a minimum by vacuuming and dusting weekly.

Purify your space! Did you know that indoor air can sometimes be even more polluted than the air outdoors? Keeping your windows and doors shut tight may help keep pollen at bay, but to keep indoor air clean, invest in an air purifier—particularly one with a HEPA filter. A good air purifier with help reduce the amount of dust, dander, pollen, and even mold circulating in your home.

Ditch the leaf pile! They may be fun for kids and dogs to jump in, but lingering piles of leaves in the yard can be a breeding ground for mold during the cool, damp months of autumn. Other common culprits are leaf-clogged rain gutters, unraked lawns, and even compost piles. Be proactive about clearing fallen leaves, and be sure to situate your compost pile away from your home.

Dry out! Bathrooms, basements, and other damp areas can often be breeding grounds for moisture-loving mold and mildew. Investing in a good dehumidifier can help reduce mold growth, and keep your indoor air fresh. Aim to keep indoor humidity between 35 and 50 percent.

Support with supplements! We hear most often about OTC remedies like decongestants and nasal sprays, but you can help bolster your immune system even before symptoms begin with proper supplementation. BreatheClear with NTFactor® contains powerful bioflavonoids, including quercetin, a natural anti-inflammatory proven to help the body manage the histamine response that causes allergy symptoms. Quercetin and other bioflavonoids work to open the nasal and respiratory passages, making it easier to breathe and reducing bothersome sinus symptoms that so often accompany allergic reactions. BreatheClear also contains the powerful NTFactor® Lipid blend, proven to repair cell membranes and reduce the fatigue that so often accompanies allergy symptoms.

With fall settling in across the nation, there’s no better time to take the steps necessary to breathe easier this autumn.

When it comes to foods that help you get or stay healthy, most people’s first thoughts turn to the old standards: orange juice and chicken soup. But your options don’t end there! You can work immune-supportive foods into each meal of the day with just a little bit of planning.

Start your day with the aforementioned orange juice—or consider a tropical fruit smoothie. Fruits like papaya and kiwi are packed full of nutrients including vitamin C (double your daily dose in a single papaya), folate and potassium. Papaya provides the added bonus of the digestive enzyme papain, which has anti-inflammatory effects on the body. Mix in a scoop of NTFactor® Lipids Powder to help maintain healthy cellular function and provide a powerful energy boost.

Pair your smoothie with a bowl of plain Greek yogurt to take advantage of the probiotic cultures that give it its signature tanginess, and reap the many benefits of vitamin D. This crucial vitamin helps reduce the body’s production of pro-inflammatory compounds, making you better equipped to fight off respiratory illness so common this time of year.

For lunchtime, turn to veggies. Did you know that red bell peppers contain almost three times as much immune-boosting vitamin C as the lauded oranges? You can even find vitamin C in veggies like broccoli and spinach, making a simple lunchtime salad a great way to pack more of this crucial nutrient into your diet. Top with avocado and garnish with some slivered almonds or sunflower seeds for a dose of powerful antioxidant vitamin E, another important nutrient for maintaining immune function and reducing oxidative stress.

Sunflower seeds are also high in selenium—providing almost half of your daily needs in a single ounce. Studies have linked adequate selenium levels to a supportive effect on the body’s ability to fight viruses.

For a mid-afternoon boost, consider taking a break to enjoy a hot beverage. Soothing green tea will provide potent antioxidants, particularly epigallocatechin gallate (EGCG), which has been shown to aid immune function. If you want something with a bit more bite, opt for a spicy turmeric latte—all the rage these days. Turmeric is high in curcumin, which is well established as an anti-inflammatory compound and has shown promise as an immune-supportive compound as well.

For dinner, harken back to that age-old chicken soup recommendation. It turns out, there’s more to it than an old wives’ tale. The meat itself contains vitamin B6, which facilitates the body’s ability to form healthy red blood cells, while chicken stock contains amino acids, collagen, and other nutrients that protect the health of your gut (home of 70% of your immune system). Boost the immune fighting power of soup by adding veggies high in beta carotene (such as sweet potatoes and carrots), or swapping the traditional noodles for beans or lentils, which are high in zinc (shown to support white blood cells). You could also consider adding mushrooms, many of which have health benefits.

Incorporating all these healthy foods into your daily routine is a great way to give your immune system the solid foundation it needs to help you stay hale and healthy this cold and flu season. And don’t forget to include NTFactor® to give your body the energy boost it deserves!

Ready to do this? Then here are five must-haves to support your physical fitness plan:

SLOW-DIGESTING CARBS

It’s no secret that a good exercise routine needs proper fuel—or that we can draw a lot of energy from carbohydrates. But not all carbs are created equal! Foods that get most of their carb content from simple carbs (think sugar) will give you a quick burst of energy but fizzle out quickly. Foods with complex carbs (such as legumes, starchy vegetables and whole grains) will burn slower, giving you more energy for a longer period of time—and no sugar crash! Choose carbohydrate options with a higher fiber content; avoid fueling your workout with a morning muffin or a plate of pasta. Instead, choose options like cooked sweet potato, brown rice, or even a cup of oatmeal. Add some blueberries or banana for even more nutrition from your pre-workout meal!

FREE WEIGHTS

Cardio is an important part of any workout routine, but if you want to see real results, you need to work in strength training as well. Not everyone has access to a gym (especially now, when many are closed or limiting capacity), but we can all benefit from the use of free weights. A small set of free weights is easy to store at home and provides you with the opportunity to work in a little strength training anytime that fits your schedule. (Combine your next Netflix binge with a set of bicep curls!) Plus, free weights engage your body in important ways, combining a wide range of motions with stabilizing core work that will help you perform better in your everyday life.

According to strength coach and personal trainer Mike Donavanik, “Machines usually having you sitting down and lifting a weighted load while restricted to a single plane of motion. However, in life outside of the gym, you’re rarely if ever pushing, pulling, or lifting while seated… Even a basic free-weight exercise, such as a standing dumbbell biceps curl, carries over into daily activities like lifting up grocery bags or shopping bags. Now, that’s a basic exercise.” (Source)

A GOOD WATER BOTTLE

Proper hydration is important for everything you do—but especially for exercise! When we work out, we lose fluids via sweat, and it’s important to replace them in order to avoid heat exhaustion or dehydration. If you’re exercising in dry or hot weather, or high altitude, it’s even more important, as these conditions can sap even more liquids from our bodies. The best way to ensure hydration is always at hand: invest in a reusable water bottle! Choose something that fits the needs of your workout—if you’re an avid cyclist, you’ll want something with a pop top, a runner needs a lightweight water bottle they can grip easily, for hiking you’ll want something durable (there are even options available with filters built in, in case you need to top up from a natural water source!). Here are some great water bottle recommendations for a variety of active endeavors!

Another post-workout hydration tip: chase your exertion with a tall glass of chocolate milk. Yes, I said chocolate milk! The combination of carbohydrates and protein helps your muscles recover from their efforts, and nutrients such as potassium, calcium, and magnesium will also help replace some of the electrolytes you lost working up a sweat. So, go ahead: treat yourself!

PROPER SUPPLEMENTATION

Speaking of calcium and magnesium, these two powerhouse minerals are vital to keeping your body in ideal shape—especially if you’re active! Both are crucial to the growth and strength of your bones, and to maintaining healthy muscle function. Cal Mag with Vitamin D and NTFactor® provides the right balance of magnesium and vitamin D to support proper absorption and distribution of calcium, plus the natural energy-boosting power of NTFactor®’s proprietary phospholipid blend. Be sure to keep this one stocked in your medicine cabinet to give your body the support it needs for all your endeavors.

A GOOD NIGHT’S SLEEP

Finally, one of the most important things you can do to boost your workout routine: rest. The hours you spend asleep provide crucial recovery time for your body. While you snooze, your body is hard at work repairing muscles and producing the growth hormone we use to build lean muscle mass. Proper rest will also ensure your body has the energy it needs to complete your workout. While lack of sleep doesn’t actually alter your physical capabilities, it does make you feel fatigue much more quickly, hampering your endurance. In fact, studies have shown that just one night of poor sleep can result in decreased endurance.

Combining these five elements will provide a great base for you to get back in the fitness groove (or up your game if you’re already in a routine!). Spring is here! So get up, get out there, and get moving!

Whatever your situation, the next several weeks are almost certain to create their share of stress and frustration. But don’t despair; there are things you can do to reduce the temptation to bury yourself under a festive fleece blanket and not emerge until 2021.

Above all, prioritize your health—both mental and physical. While this is true every year, it is especially important this year. Good well-being can go a long way toward helping you manage the ups and downs of this busy and uncertain season. Our longtime friend, and one of the country’s leading integrative physicians, Dr. Ronald Hoffman has provided some tips for keeping your health on track during the winter months.

Catch those Zzzz’s. We’ve talked before about the health benefits of getting enough sleep, and Dr. Hoffman agrees: “The holidays are a busy time, so don’t shortchange your sleep. You’ll feel better, you’ll enhance your resistance to viruses, and you’ll even put the brakes on runaway carb cravings.” Check out our previous article for tips on sleep hygiene, then try to keep yourself to a consistent schedule that allows for seven to eight hours of uninterrupted, restful sleep per night.

Stay active. While many of our routines have been disrupted by gym closures, there are still plenty of options for staying physically active—even in the chilly winter months. Investing in something as simple as a set of hand weights or a resistance band can bring your at-home workouts to the next level. A quick YouTube search can provide a plethora of free guided exercises. If you’re on a budget, try something equipment-free like yoga, or use your own stairs as a low-tech step machine!

Don’t be afraid to bundle up and get out there. Outdoor activities like jogging, cross-country skiing, or even briskly walking laps around the neighborhood can help get your heart rate up and your stress rate down. “Your workouts will not only keep you lean,” Dr. Hoffman says, “they’ll also generate endorphins to bust your holiday stress.”

Embrace the chill. Don’t avoid the cold entirely. Spend a little time outdoors or turn your thermostat down and reap the benefits. Not only can the cold help you acclimate better to the winter months, it can also improve sleep and may even help keep those holiday pounds at bay. “Bundle up and face the elements,” encourages Hoffman. “The chill will stimulate upregulation of your brown fat—the fat-burning kind that promotes weight loss.”

So go ahead and pass the cookies (in moderation)!

Avoid isolation. Don’t let restrictions on gathering in-person keep you from socializing entirely. Instead, use them as an opportunity to explore new ways to connect! With virtual options like Zoom or Skype, and video chat apps like FaceTime or Marco Polo, it’s easier than ever to keep in touch with family that’s far away (or not so far away!). “This holiday, reach out to friends and family members whose social networks are limited,” Dr. Hoffman suggests. Schedule time to call or video chat your loved ones—and make a special effort to reach out to those you know who are living alone or who struggle particularly this time of year. 

Give back. They say it’s better to give than to receive, and studies have shown that altruism can actually boost our health and extend our longevity. This year has seen record unemployment numbers. Many people and families around the country are struggling to put food on their tables or presents under the tree. If you’re financially able, seek out neighborhood toy or food drives, or donate money or time to community resources that help those who have found themselves struggling this year. If you’re not in a position to help others financially, you can still gift your time by offering services like online tutoring for families struggling with at-home schooling, or even organizing an online event to stream some festive cheer to all through music or other entertainment.

“Volunteering is a way of getting outside of yourself and reaping the benefits of generosity,” Dr. Hoffman reminds us. “You can help a senior citizen. . . shop for Christmas toys for needy kids, tutor a child, or mentor an aspiring young person.”

Prioritize downtime. These days, it seems like distractions and input are our constant companions, but too much time spent “on” can wreak havoc on our stress levels. Designate a space in your home for some quiet relaxation, and spend a bit of time each day reflecting, journaling, or doing something else that helps you relax. But put that phone away! Hoffman warns, “Avoid the temptation to check your email, texts, holiday sales announcements, or social media for a short time. Read a favorite book, listen to music, or enjoy a regular hobby to reboot your brain.”

You can read more of Dr. Hoffman’s tips for weathering the holiday madness in his two-part series, “13 Tips for Surviving the Holidays.” (Part one / Part two).

All of us here at Nutritional Therapeutics wish you and yours a safe, healthy, and happy holiday season.

Luckily, there’s one thing you can do to improve your health that won’t interrupt your daytime plans: Sleep.

Yes, that’s right—sleep.

Many people don’t realize how much adequate sleep (or the lack thereof) can impact their health, but getting enough shuteye can improve issues ranging from your memory, your mood, and even your weight! Ideally, most adults should be getting between 7 and 9 hours of sleep each night in order to be fully rested.

Here are a few surprising ways that adequate sleep can improve your overall health:

The Heart of the Matter
Sleep is a time of rest and repair for your body—and it’s crucial for protecting your heart health. While you sleep, your blood pressure lowers, giving your circulatory system some much-needed rest. If you shortchange your body on time spent asleep, you’ll lose out on some of its restorative value. Spending more time with your blood pressure heightened can lead to an increased risk of adverse health effects.

Weighing the Benefits
It may seem too good to be true, but you really can sleep your way to a slimmer waistline—if you’re currently under-rested. Researchers have found that fewer hours spent asleep can equal more stubborn pounds—likely caused by the effects it can have on our hormones. Lack of sleep can disrupt appetite-regulating hormones like ghrelin and leptin, making it harder for you to feel satiated during the day. It can also increase the stress hormone cortisol, which impacts your body’s insulin response, and may cause you to hold onto unwanted pounds.

Inflammatory Remarks
Elevated stress hormones can also affect your body’s inflammatory response, leading to increased inflammation body-wide. Numerous health issues have been tied to elevated long-term inflammation, from heart disease to diabetes and even cancer. Getting a solid eight hours of sleep per night can help lower those stress hormones and give your body a better chance at staving off these ill effects.

Dark Clouds Roll In
It’s no secret that a bad night’s sleep can lead to a sour mood the next day, but long-term lack of sleep can have a much deeper impact on your emotional health. The chemical serotonin is closely tied to your sleep cycle, and extended periods of too little sleep can cause a gradual decline in serotonin levels. This vital chemical is one of the ways your body regulates anxiety, happiness, and mood, so this drop off can lead to increased feelings of depression and anxiousness.

Jogging Your Memory
Mom was right all those years she insisted you get a good night’s sleep before a big test! Sleep plays a crucial role in both learning and memory. While we sleep, our brain sorts and stores all the information it’s gathered during the day, and the neurons we rely on to recall that learned information later need plenty of rest each night to recharge. If they’re overworked by lack of sleep, we may find it harder to call up information we’ve learned and focus on the tasks at hand. Sleep deprivation’s effects on mood can also impact memory and learning, making it harder for us to acquire (and thus remember) new information.

Clean Up on Aisle…
Sleep is also the time that our body repairs itself. While we shut down for the night, our immune system goes to work on everything from wound healing to disease fighting to fixing up daily wear and tear we put our bodies through. Getting adequate sleep gives your immune system time to work, helping you bounce back more quickly from whatever ails you.

Skin Deep
In addition to affecting wound healing, sleep also affects skin hydration and collagen growth. Those who don’t get adequate sleep may find themselves reaching for extra moisturizer or frowning over more fine lines and wrinkles. To keep your skin looking younger longer, try to get that coveted 7-9 hours of sleep per night. 

A Sign of the Times
Sleep can be harder to come by in times of uncertainty and unease—something we’re all dealing with right now. If you’re struggling to get adequate sleep, take some time to create a plan for good “sleep hygiene.” Resist the urge to work from home in the comfort of your bed; try to reserve your bed for sleep and relaxation only, so when you hit the mattress, your body knows it’s time for rest.

You should also limit the everyday things that may be keeping you up—especially caffeine and the blue light that emanates from your electronic devices. Limit your caffeine intake to the morning hours and give your electronic devices their own bedtime—preferably a couple of hours before your own. If you can’t bring yourself to unplug entirely, most phones and computers these days have options to shift the blue-yellow balance of your screens later in the day, to reduce your exposure to stimulating blue light.

Many are hesitant to take prescription sleep aids, but there are natural solutions available that can help. The most common is melatonin, which aims to supplement your body’s own production of this important hormone in order to promote the relaxation necessary for restful sleep. Other supplements have proven beneficial, as well. Magnesium glycinate is particularly effective, combining the stress and anxiety-relieving benefits of magnesium with the sleep-inducing amino acid glycine. Our bodies don’t produce magnesium on their own, and many of us don’t consume enough magnesium-rich foods to meet optimal levels. For that reason, it can be helpful to include supplemental magnesium glycinate in your routine, especially if you’ve been having trouble sleeping.

And finally, adequate physical activity during the day can go a long way toward helping you have a restful night. Try to work in a little bit of active time each day, even if it’s just a speed walk around the neighborhood, or a yoga video from the comfort of your own living room.

Leverage these tips to increase your sleep quantity and quality—your body will thank you!

Get Adequate Sleep

Did you know that inadequate sleep can show up in your skin? It’s true. Levels of cortisol—the stress hormone—decrease when we sleep, but when a good night’s sleep is interrupted or cut short, cortisol can linger at higher levels. That is bad news for your skin, as high levels of cortisol can contribute to the breakdown of collagen, making your skin age faster. Sleep issues can become more common as we age, so it’s important to develop good sleep habits and stick to them. Establish a regular bedtime and wake-up time; avoid large meals, caffeine, or exercise late in the evening; and turn off your screens in the evening to spare yourself both their blue light (it can keep you awake!) and the stress and anxiety that fictional drama or current events can bring. Develop good sleep hygiene and reap the benefits! 

Don’t Forget the SPF

It’s no secret that diligent sunscreen use helps protect your skin from the harmful rays that can be a contributing factor to skin cancer—but did you know it can also keep you looking younger? Studies have found that daily, diligent sunscreen use can reduce photoaging (wrinkling, spotting, and loss of elasticity). In fact, daily sunscreen users were 24% less likely to show increased signs of aging over the duration of the four-year study. Many daily moisturizers contain SPF, but it’s important to remember that sunscreen needs to be reapplied after a few hours in the sun, and after swimming or heavy sweating. It’s a good idea to keep a tube handy throughout the day. Studies have shown that chemicals in sunscreen can be absorbed into your skin, so it’s recommended to choose a mineral sunscreen (zinc oxide or titanium dioxide based), which are generally recognized as safe and effective.

Take Up Yoga

We know that age can take a toll on things like flexibility, posture, and strength—which is why hitting the mat can be so beneficial to feeling younger! If you’re daunted by the idea of twisting yourself into a pretzel when you have a hard enough time touching your toes, don’t worry. There’s a yoga practice for every level of experience—and you can even get started right in your own living room.  If you have mobility limitations, many instructors will be able to work with you to modify poses to your abilities in a classroom setting. You can also find some modified instructions online.

Mind Your Nutrition

We are what we eat. Or rather, what we eat can have a huge impact on our overall health, and the way we feel on a daily basis. As we age, we face unique health challenges, such as bone loss, but incorporating calcium into our diets (with adequate vitamin D3) on a regular basis can help keep bones strong. Try starting the day with a breakfast of yogurt paired with a fruit like blueberries, which are high in cell-protecting antioxidants. However, nutrition goes beyond food alone. Did you know that oftentimes feelings of mild fatigue or headaches are simple dehydration? Make it a goal to consume about eight eight-ounce glasses, roughly two liters, per day. And don’t forget to support your diet with supplements like a daily multivitamin with cellular support.

Be Social

When we talk about health, we often focus on the body and what we can do to stay physically healthy. But staying emotionally healthy is equally important! In fact, studies suggest that loneliness can be an important predictor of aging. Make a point to foster the important relationships in your life and set aside time to meet up with friends and family. If you can’t be with them physically, make a date to catch up via phone or video chat. Nothing will make you feel quite as young as watching a kids’ movie with a young family member or introducing them to a classic from your own childhood!

Laugh

While you’re socializing, make sure to whip out a few good jokes! Laughter has been proven to have health benefits, especially for older adults. It can boost blood vessel function, relieve tension and stress, and increase your happiness overall. It also has emotional benefits, bolstering social bonds and increasing social support between individuals. We all love to share a good laugh! Now, in addition to the sheer joy of a good chuckle, you can take heart in the fact that cracking up is good for your health.

Learn Something New

They say you can’t teach an old dog new tricks. They’re wrong. Learning is a lifelong process, and it’s never too late to pick up a new skill or study something you’ve always been curious about. In fact, learning is great mental exercise, and continuous lifelong learning has been shown to increase cognitive function. There’s never been a better time to learn a new language, audit that Shakespeare class at your local university, or finally learn how to bake French pastries. Whatever it is you’ve always wanted to learn, dive in!

Turn on the Stereo

Learning isn’t the only way to exercise your brain—something as simple as turning on your favorite record can give your brain a boost as well! According to a Johns Hopkins otolaryngologist, “Music is structural, mathematical and architectural. It’s based on relationships between one note and the next. You may not be aware of it, but your brain has to do a lot of computing to make sense of it.” The health benefits of listening to music are numerous: reduced anxiety and pain, as well as increases in quality of sleep, memory, mental alertness and mood. It can even temporarily lower blood pressure, or, in the case of music from your younger years, help trigger memory recall.

Be Positive

Last, but definitely not least: look on the bright side! Research has shown that people who have a positive outlook tend to live longer. In fact, keeping a positive attitude about aging can result in a greater likelihood of living past age 85, and an 11-15% longer lifespan overall. Those who make positivity a priority also tend to experience less stress, which leads to a lower likelihood of stress-induced ailments.

Incorporating these nine tips into your life can help you to live a longer, fuller life!