Jet Leg- How to reduce the symptoms and normalize faster.

Image result for jet lag

Love to travel, or have to travel for work but hate the way it makes you feel and the time it takes to normalize?

If after traveling you’ve felt any of the following symptoms, you might be one of the estimated 94% of people that suffer from jet lag.

  • fatigueImage result for tired
  • insomnia
  • loss of appetite
  • reduced anaerobic fitness
  • nausea
  • GI distress
  • disorientation
  • reduced concentration
  • reduced aerobic fitness
  • joint swelling and stiffness
  • muscle pain and stiffness
  • restless legs

Here are few quick ways to help reduce the symptoms and get back to you faster.

  1. Especially if traveling over multiple time zones, accept the fact that this will have an effect on your body and when available work with that. example. If you have a huge business meeting on a Monday morning, consider arriving a couple days prior to adjust. This is not always a reality for people especially with loved ones and children at home, or when extra finances come into play.

    Image result for melatonin

  2. Supplementation with Melatonin- Melatonin is a hormone secreted by the pineal gland in the brain. One of melatonin’s key jobs is controlling the body’s circadian rhythm.Melatonin release is tied to the amount of light you experience. Light suppresses its release. When it gets dark at night and we turn out the lights, melatonin release is stimulated.

    Crossing time zones, we may suddenly find ourselves exposed to excessive light when ordinarily, it would be our bedtime. Even a three-hour time difference can be significant. When this happens, our melatonin cycles become disrupted and we experience jet lag until our circadian rhythms adjust to the new environment.

    The timing of dosing with melatonin is very important. Wait until you land in the new time zone to supplement; this will significantly reduce jet lag symptoms, improve sleep quality, and increase alertness and recovery.
    slep cycle

  3. Prep your body before hopping on that plane-  try adjusting your wake and sleep cycle as close as possible to your destination’s time zone. This involves waking up and going to bed one hour progressively earlier or later (depending on which way you’re traveling) each day for three days.If you’re traveling east, wake up an hour earlier each day for three days. If you’re traveling west, do the reverse. You can visit JetLagRooster to help you determine your schedule.

    nutexer

  4. Nutrition and exercise- Eating a moderate/healthy meal (low fats, sugars, and salt) the morning of your flight, and once your flight has landing trying to immediately start following the local meal times, with plenty of water during the flight will help to reduce the length of time you have symptoms.
  5. If arriving during daylight, go for a walk. Regardless of how exhausted, you may feel, Light is the most powerful regulator of our internal biological clocks so we can use light cues to help minimize jet lag. Bright light tells the body it’s time to be awake, especially when combined with movement.
    catchzzzs
  6. While in flight- avoid caffeine that has been shown to have a direct effect on circadian rhythm, get up and move, stay hydrated and eat minimal if anything at all. Also, Try catching some ZZZ’s- Blindfolds, ear plugs, neck rests and blow-up pillows are all useful in helping you get quality sleep while flying. Kick your shoes off to ease pressure on the feet.

How long can Jet Leg last? 

Just like most questions pertaining to the amazing human body, the result may vary however, scientists estimate that it’ll take you one full day to recover for every hour of time difference.

Interestingly, the direction you travel can affect the severity of your jet lag symptoms.  Traveling east is more difficult on the body than traveling west.  It seems to be easier for our bodies to delay our internal clocks than to speed them up.

The science of it all: 

What exactly happened to our bodies to make “Jet Lag”?

hypothalamus

Jet lag originates in the nerve cells of the hypothalamus, this is the part of our brain that regulates temperature, sleep, circadian rhythms, appetite, and hunger.

This part of the brain has been around long before air travel and it responds slowly to changes in external time and light levels. This conflict between “inner time” and “outer time” is jet lag.

lovejet

We are very lucky to have such an amazing option for traveling and gives us the opportunity to explore this beautiful planet we have. I hope at least one of these things help to make traveling that much more enjoyable.

live longer, healthier and happier,

Alicia

Psoas- but what is it and why you should know.

There has been lots of hype lately about the psoas but why?

Let’s start first with what it is? 

psoas

The psoas major is a long muscle located on the side of the lumbar region of the vertebral column and the pelvis. It joins the illacus muscle to form the iliopsoas.

What does it do? 

The psoas major joins the upper body and the lower body, the axial to the appendicular skeleton, the inside to the outside, and the back to the front.

It forms part of a group of muscles called the hip flexors.

Tightness of the psoas can result in spasms or lower back pain by compressing the lumbar discs. A hypertonic and inflamed psoas can lead to irritation and entrapment of the ilioinguinal and the iliohypogastric nerves, resulting in a sensation of heat or water running down the front of the thigh.

The appearance of a protruding belly can visually indicate a hypertonic psoas, which pulls the spine forward while pushing the abdominal contents outward.

hypertonic psoas

What yoga poses are good for releasing the Psoas?

1. Standing on a Block Leg Swing

standindblocklegpendulum

Here’s a simple exercise you can do anytime, anywhere to help you unwind and move toward a happy psoas.

Place a yoga block a foot or so away from a wall. Step one foot up onto the block, and bring your hand to the wall for balance.

Then, lift the hip point of your hanging leg so that it’s level with your other hip point, (your two frontal hip bones should be level). Engage between your pubic bone and navel.

Then, keeping your hips level and an engagement in your deep low belly, gently swing your free leg back and forth. Keep the support in your belly, and let your leg swing like a pendulum. Avoid swinging your upper body back and forth.

2. Low Lunge

lowlunge

Instead of pushing the pelvis forward, try this: Back out of the lunge a little bit, and engage between your hip points, drawing them toward one another and allowing the psoas to release. Move your thighs back, especially your back thigh; even lift your back inner thigh up. Keep that, and lift up through your low belly a bit (so that you’re not collapsing onto your front thigh).

Crescent Lunge

This is a powerful pose,  it engages all your muscles at once and starts to open your chest and heart. It effectively stretches the hips, groin, hamstrings, and also opens up the shoulders and chest. So if you only have time for one stretch definitely make it this one.

Image result for crescent lunge

 

  • Beginning in downward facing dog, bring the right knee towards the chest and drop the foot firmly onto the mat.
  • Keeping your right knee directly above your right ankle, push down with both your left leg and right foot as you raise your torso up.
  • With both your front and back legs active, keep your hips squared (facing forward) while dropping down so your right thigh is parallel with the mat and your right knee is bent 90 degrees.
  • Engage your abs and sweep your arms straight above your head.
  • Hold for 8 breaths.
  • Repeat on the other side.

Happy Baby Pose

Image result for happy baby pose

Although this pose looks incredibly awkward, it’s actually amazing for a bunch of different areas of your body, back, hips, hamstrings to name a few.

  • Start by laying on your back.
  • Exhaling, lift your knees towards your belly while keeping the hips flexed.
  • On your next inhale, grip both feet with your hands and spread your legs slightly wider than your torso while bringing your knees towards your armpits.
  • Bring your ankles above your knees so your calves are perpendicular to the floor.
  • BreatheDragon Pose

Image result for dragon pose

This, in my opinion, is one of the most important yoga poses. It accesses specific areas of our bodies that need to be stretched that no other yoga pose can (to the same extent).

  • Begin either on hands and knees in neutral table top.
  • Step one foot up to the outside of your hand. *You might notice that this foot is trying to roll onto the outside edge, this is normal, it’s the way your hip bones are put together, allow it.
  • Walk the front foot forward until the knee is right above the heel.
  • Slide the back knee backward as far as you can.
  • You can roll up the side of your mat under your back knee for some additional cushion.
  • Keep arms extended long or lower forearms to a block or chest all the way down to your mat.
  • Breathe!! This pose can be intense but always remember if you can continue to take full deep breaths in and out then you should be safe, it’s when you notice your holding breathes in any pose, you should ease off.

 

I hope these suggestions help anyone who is currently struggling with a tight psoas, as always feel free to email me with any questions and i’ll always do my best to help.

Live longer, healthier and happier.

Alicia

Sleepy Crystals- Which crystals help you to be calm and get a good nights sleep.

sleep crystals

 

Amethyst, Quartz Crystal, and Selenite are the most powerful crystals to help you sleep. They help you to actually get a good night’s rest and sleep through the night.

amethyst

Amethyst stones bring soothing and calming energies that help you to relax. They work to absorb and repel all negative energies, helping to rid your body of stress, anxiety, nervous energies, anger and frustration about not being able to fall asleep.

quartz crystal

Quartz Crystal helps to ensure that you will have pleasant dreams while you are asleep. It is an energizing gemstone that works to magnify the properties of any crystals around it, this means that it will help increase healing energies of the Amethyst and Selenite.

selenite2

Selenite is one of the best crystals for insomnia. It surrounds your body with protective energy while you are sleeping. It also cleanses and restores your aura while you are asleep so you wake up feeling rested and refreshed.

Selenite is one of the crystals that should be in everyone’s home because it carries such a high vibration. Since Selenite is one of the best crystals to help you sleep, we recommend that you also place a Selenite Stone under your pillow to enjoy and benefit from its amazing power.

These powerful crystals can help you sleep and provide an alternative to taking over the counter sleep medicines. Place them under your pillow, or on your nightstand if they are uncomfortable under your pillow before you go to sleep.

Sleep is essential for your full body and mind health, we heal during sleep so it is vital that we get enough zzzzs.

Live longer, healthier and happier

5 Top Ways to Boost your Immune System

immunesystem

What is an immune system?

The immune system is the body’s natural defense system that helps fight infections. The immune system is made up of antibodies, white blood cells, and other chemicals and proteins that attack and destroy substances such as bacteria and viruses that they recognize as foreign and different from the body’s normal healthy tissues. In other words, it’s the kick ass system our bodies have in place to keep you healthy and without illness.

The foods you choose to eat can play a major role in how well your immune system functions.

Here are some foods to help boost your immunity.

sweet potato

  1. Sweet Potatoes

These delicious vegetables are very high in Vitamin A which is known to play a crucial role in skin health. You may not think of skin as part of your immune system. But this massive organ serves as a first-line fortress against bacteria, viruses, and other undesirables. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

 

In fact not consuming enough foods rich in vitamin A can lead to a deficiency, which studies link to a weaker immune system and a higher sensitivity to infections.

Besides sweet potatoes, other foods that are high in vitamin A include carrots, pumpkin, cantaloupe, dark-green leafy vegetables, squash, romaine lettuce, dried apricots, red peppers, fish and organ meats.

probiotic

 

  1. Probiotic-Rich Foods

Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy and can help strengthen your immune system. This may reduce the likelihood and severity of your symptoms and help you recover faster when you do fall ill.

Studies also show that when people do get sick, those who regularly consume probiotics less likely to need antibiotics. In certain cases, regularly consuming probiotics may also lead to a faster recovery from illness.

Great sources of probiotics include sauerkraut, naturally fermented pickles, kimchi, tempeh, miso, natto and kombucha.

garlic

  1. Garlic

Garlic contains an active compound, allicin, which may help reduce your risk of infection

It’s been show to improve your immune cells’ ability to fight off colds and has antimicrobial and antiviral properties that may help it fight bacterial and viral infections.

Consuming two to three cloves of fresh garlic per day may help boost your immune system. Garlic seems particularly effective at reducing the symptoms and duration of the common cold and flu.

berries

  1. Berries

Berries are a rich source of polyphenols, a group of beneficial plant compounds with antimicrobial properties.

These tasty treats and their polyphenols have the ability to protect against the influenza virus responsible for the flu and may even offer some defense against Staphylococcus, E. coli and Salmonella infections.

Berries also contain good amounts of vitamin C, which adds to their immune-boosting properties.

coconut oil

 

  1. Coconut Oil

Coconut oil contains lauric acid a medium-chain triglycerides (MCTs) known for its antimicrobial properties. Lauric acid, which is converted into a substance known as monolaurin during digestion both have the ability to kill harmful viruses, bacteria and fungi (43).

One study suggests that coconut fats may help fight off the types of bacteria that cause stomach ulcers, sinusitis, dental cavities, food poisoning and urinary tract infections.

You can easily add coconut oil to your diet by using it instead of butter or vegetable oils in cooking or baking.

On top of these 5 foods, making sure you get enough H2O, sleep and exercise will also play a major role in your immune system and its ability to fight off illnesses.

Live longer, healthier and happier

Sulforaphane – The Next Big Health Discovery in Anti-aging and Anti-cancer

 

sulforaphane

The science:

Early studies have shown that it has a major effect on brain aging (did you know that at 20 years old our brains start to show signs of cognitive decline!!) The same study showed that sulforaphane can active a group of genes called Nrf2, these genes are thought to be essential to anti-aging and it’s believed they were once activated in all humans through stress responses like harvesting the land and having to protect oneself from wild animals. Nowadays we don’t really do these things anymore and therefore these potent free radical scavenging and detoxifying enzymes lay dormant. Sulforaphane can activate these genes supplying an abundance of anti-aging.

The benefits of this compound are endless, it’s also been shown to have a very profound effect on cancer prevention, not only prevention but in one study actually decreased prostate cancer cells from doubling (which they’re well known to do) by 86%!

It has been found to be a very promising chemopreventive agent against not only a variety of cancers such as breast, prostate, colon, skin, lung, stomach, and bladder but also against cardiovascular and neurodegenerative diseases and diabetes.

So what is it?

Sulforaphane is a compound found in cruciferous vegetables such a broccoli, Brussels sprouts and cabbages. There have been studies done on the extremely high amounts found in broccoli sprouts, I’m talking 100X the sulforaphane in broccoli sprouts as opposed to just broccoli.

 

Whats the best source for me to start adding sulforaphane to my diet?

sproutignjar

Well, I’ve started growing my own sprouts in mason jars or you can buy sprout kits at your local health food store. Sprouting is very simple and very cost effective. You can buy them already sprouted but will be paying a way higher price and the longer the sprouts sit on the shelf, the higher risk of contamination they have.

greensmoothie

I grow about 4-5 jars at a time and freeze the sprouts. They are great in smoothies or on salads.

 

 

 

Warning:

There are several supplements claiming to have sulforaphane but in order for it to be produced there must be presence of the pre cursor glucoraphanin and the enzyme myrosinase. Sulforaphane is only released when these two compounds mix and when the plant is damaged. (Aka chewing). Most of the supplements contain only one of the two necessary compounds and are generally very expensive so in my opinion it’s a better option to grow sprouts.

This amazing, health pioneering compound is only starting to pique the interest of the health and science world but I guarantee we will start to hear more and more about it.

For more information on Sulforaphane check out Dr. Rhonda Patricks Blog. She is one of the leading scientists in this domain and is one of my personal role models and has been a major inspiration to my life.

Live longer, healthier and happier

 

6 Ways to not only survive but conquer and thrive in a relationship with a strong independent person

heart

  1. First of all be super proud of yourself and honoured that this independent person or IP as we’ll call them from now on, has chosen to be with you. Most IPs don’t feel that urge or need to settle down and almost always don’t buy into that “find your one” bullshit. So, if they’re with you, it’s cause they love you or can see the possibility of loving you.
  2. IPs don’t need you. For all the codependent people out there that might be a hard pill to swallow- for comfort read above.

    alone

  3. IPs are comfortable and quite content to be alone, trust me when I tell you that most IPs actually find it easier to be alone. They have their routines and schedules and don’t have anyone else’s to try to contend with.
  4. IPs think and will try to do everything themselves, which at some point may make your life a lot easier. Here is the important part. Just because they CAN do it all themselves doesn’t mean they SHOULD. This one can be kinda tricky because IPs have this “if you want it down right, do it yourself” attitude. My advice: continue to be an adult. Pick up after yourself, offer help, don’t start to rely and here is the big one; don’t expect your IP to do everything for you.
  5. IPs will love, love, love their alone time. Don’t take it personal, it’s not that they want time away from you, it’s that they want to be able to shut their brain down and sometimes that requires alone time to immerse themselves in whatever they choose… without distractions. Reading a book, meditation, yoga, watching a mindless TV show. Whatever your IPs chosen alone time activity is, give them that time.
    couoplefight
  6. And last but not least, IPs might be harder to “deal” with than other people. They know what they want, and aren’t afraid to go for it, they can make decisions for themselves and sometimes forget to involve you. (See point 4 for explanation)

They can be stubborn, and arguing with them can seem impossible. In those moments be grateful, you have a strong partner, that you have someone that is smart and driven, someone that can make decision on their own and isn’t needy or always relying on you.

heart love

IPs can make wonderful partners and generally more successful in all kinds of ways, making you more successful by osmosis. 😂 be proud of your IP and be proud of yourself for finding a strong independent partner.

Live longer, healthier and happier

8 Natural Ways to Deal with Insomnia

calm mind

Here are some ways to deal with insomnia that don’t include prescription medication.

1. Guided meditations: YouTube Deepak Chopra or invest in an app like Headspace. These help quiet the mind and 99% of time I don’t even make it half way through the meditations on Headspace before passing out.

guided meditations

sleepy herbs

2. All natural remedies like a sleepy tea that contains Valerian. Chamomile, passionflower, hops, Ashwagandha are all amazing herbs that you can make a tea out of and consume it before bedtime. Valerian has been shown to not only help you get to sleep but also keep you asleep. *If you suffer from a liver disease or are pregnant or breastfeeding, Valerian is not for you.

3. Try to create a bedtime routine that doesn’t include stimulants like exercise or caffeine if your sensitive to those things. With that said, having a proper exercise will actually help you fall asleep, the key would be to do it earlier in the day instead of the evening if you think this may be the offender. no caffeine

 

 

4. Deal with whatever shit is keeping you up. This might be as easy as talking to the person that your pissed at or it might require some professional help. Whatever it is just do it.
calm mind

5. Don’t stay in bed if you can’t sleep. Get up, do a lap of the house or read a book (unless this is a stimulant for you) but don’t just lay there and get more and more frustrated. This will actual keep you up more then doing something else for a minute or two and trying again.

6. I mentioned caffeine above but it could be something else in your diet that is the reason you can’t sleep. People can be highly sensitive to refined sugars or even fruit sugars so try cutting those out of your evening snack regiment and see if that helps. If you do think it’s food related, do a food journal and compare what you ate on the nights that you couldn’t sleep. A pattern may very likely show up.

 

7. Use crystals: I know it sounds silly but these powerful little stones can help us in so many ways, one of which is sleeping. Amethyst, Quartz Crystal and Selenite are the most powerful crystals to help you sleep

sleep crystals

 

 

 

 

 

 

8. Try breathing exercises, inhale for 4 counts, hold for 4, then exhale for 4. If your focusing on your breathe, your mind is less likely to wander.

You can also count your breathes, inhale is 1, exhale 2, inhale 3, etc.. the second you catch your mind thinking of something else or realize your not counting anymore, no big deal just start over.

Sometimes (once in a blue) not being able to sleep or having a hard tome falling asleep can be normal. If you’ve been burning the candle and only getting to be at 1am, then one night you can go to bed early. You might have a hard time falling asleep at 9pm or if you do, you might find yourself wide awake at 4 am because that’s the amount of sleep your body is used to. Don’t stress about these one-offs.

sleeping dog
I genuinely hope one of these things helps you on your quest for sleep. It’s essential to living a healthier, longer and happier life so do what you need to to get it.