Hello. It’s Thursday, January 4. You’re about to discover an easy way to improve deep sleep AND boost memory, 7 surprising health benefits of a little-known power food, 5 simple ways to practice letting go, a tasty (vegan) banana muffin recipe, and more…
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Nutrient Insufficiencies Can Raise Risk of Diabetes, Mental Health Issues
Being deficient or insufficient in certain nutrients is linked to an increased risk of diabetes and mental health issues, a recent research review has determined. Specific nutrients of concern include omega-3 fatty acids, vitamin D, B vitamins, zinc, chromium, magnesium, and selenium.
Mental health disorders, especially depression and anxiety, have shown a link with type 2 diabetes in previous studies with the presence of one raising the risk of developing the other. In addition, both health issues have been associated with poor diet/nutrition.
The review analyzed 120 research articles and 103 studies. Along with the specific nutrient deficiencies mentioned above, diets low in fiber, high in animal protein, and high in ultra-processed foods were also linked to a higher risk of diabetes and mental health issues. Diets high in fiber and plant proteins helped lower the risk of both health problems.
“Our findings underscore the pivotal role of dietary choices in reducing the risks associated with both diabetes and mental health,” said Raedeh Basiri, lead author. “Ultimately, the research seeks to empower individuals to make informed and health-promoting dietary choices…”
Relaxation Yoga Improves Deep Sleep, May Boost Memory
A specific type of yoga known as yoga nidra may help improve deep sleep as well as cognitive function, a new study has found. Just two weeks of yoga practice led to improvements in overall cognition, learning, and memory and also increased the percentage of delta-waves in deep sleep.
Unlike other forms of yoga, which are more active and focus on physical poses and muscle control, yoga nidra promotes a state of deep relaxation and is performed while lying down. In general, yoga nidra is easy to learn and an accessible practice for most people.
The study involved healthy participants – who were all “yoga novices” – with a consistent sleep-wake cycle at baseline. They practiced yoga nidra for 20 minutes a day for a period of 2 weeks. Overnight polysomnography was used to monitor sleep quality and cognitive tests were given throughout the study.
At the end of the 2 weeks, participants were experiencing improved sleep efficiency and deep sleep quality (as measured by delta waves). They also showed faster responses on all cognitive tests and more accurate responses on tests involving working memory and spatial learning. (For more, see article ‘How to Practice Yoga Nidra for Deep Relaxation’ below ↓)
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The Proven Most Powerful Secrets You Are NOT Hearing About
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7 Surprising Benefits of Hemp Seeds: A Little-Known Power Food
Hemp seeds have been cultivated since at least 2800 BCE and are rich in protein, healthy fats, and minerals like magnesium, zinc, and iron. They also have the “optimal” omega-6 to omega-3 ratio needed for human health and contain a fatty acid known as GLA, which possesses anti-inflammatory properties. Even better, some studies indicate that hemp seeds likely help protect heart and brain health, perhaps due in part to the antioxidants present in the seeds. (More)
Eating Meals Earlier Could Lower Heart Disease Risk
Cardiovascular diseases remain the leading cause of death worldwide, and research has already connected diet quality to a higher or lower risk of this type of disease. Now, some new research has found that the timing of meals may also affect heart health. For example, eating breakfast no later than 8 am lowered heart disease risk as compared to eating at 9 am or skipping breakfast. Eating the last meal of the day before 8 pm also significantly decreased the risk of both heart disease and stroke. (More)
Intermittent Fasting May Help With Weight Loss, Gut Health
Intermittent energy restriction (IER) involves eating normally on certain days and consuming a very restricted diet or fasting on others. A recent 2-month study has found that IER could be an effective weight loss strategy and may also improve gut health in people with obesity. It positively altered the diversity of the gut microbiome by decreasing certain “bad” bacteria and increasing “good” bacteria, although whether this was due to the diet itself or weight loss in general couldn’t be determined. (More)
30 Minutes Less Social Media Could Improve Your Mental Health
Social media has been scrutinized in recent years due to its possible negative effects on mental health. While nothing has been conclusively proven, some studies have shown that social media may have “addictive” properties and stimulates the fear of missing out on something. The good news is that you don’t necessarily have to swear off social media for good, since a recent study found that reducing social media use by just 30 minutes a day boosted overall mental wellbeing. (More)
8 Common Medications That Can Cause Weight Gain
Medications are commonly known to come with side effects, but weight gain is one that takes many people by surprise. Unfortunately, it may come along with many frequently used medications, including certain diabetes drugs, antidepressants, and beta-blockers. Oral corticosteroids – like prednisone – stimulate appetite, which can lead you to pack on unwanted pounds, while some antihistamines are a surprising contributor to weight gain as well. (More)
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The average American adult consumes about 17 teaspoons of added sugar per day, which is more than 2-3 times the recommended amount. This adds up to nearly 60 pounds of added sugars per year – and more than 1 pound of sugar per week!
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| Partner of the day |  |
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> What did one snowman say to the other? “Do you smell carrot?”
>What do mountains wear to stay warm? Snowcaps.
> What do you call a penguin in the Sahara Desert? Lost.
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“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
―Maya Angelou
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