The Importance of Non-Toxic Detergent in Relation to Masks!

This is not a blog post about whether masks are effective or not. The reality is, it’s now mandatory to wear masks in Ontario. This is leading to increased rashes, acne and bacteria on the skin. Think about where you put your mask. At the bottom of your purse, in the crevice of your car, on your kitchen counter. People touch their masks with dirty hands. Not only should we be washing our hands, but we also need to be washing our masks! More importantly, we need to be washing our masks with non-toxic detergents. Otherwise, you will be breathing in toxins all day long!

Below you can find a list of ingredients to check for when purchasing your laundry detergent, as well as some helpful suggestions of better detergent choices. Wash your hands and wear & wash your mask!

Use laundry detergent without:

Phosphates, Dioxane, Bleach, Sulfates or fragrances.

Better detergent choices:

Molly’s Suds, EcoMax, AspenClean, Dr. Bronner’s, Biokleen, Soap Nuts. As an alternative, you can try homemade detergents such as Baking Soda, vinegar and essential oils

Personal Holistic Health Strategies for COVID-19

In addition to the strategies that the government has put in place (travel restrictions, self isolation, standing 6 feet apart, wearing a mask, washing your hands), there are also some holistic health approaches you can take that may be beneficial during this time.

1. Get enough sleep. People who did not sleep for more than 5 hours for 7 consecutive days had a 350% higher chance of getting a virus. Sleep is the foundation of the immune system. Supplements that can help improve sleep include melatonin, magnesium, and herbal teas with catnip, valerian, chamomile and passionflower. Click here to read a past blog post about the importance of sleep.

2. Flavanoids. Found in a variety of fruits and vegetables, these plant metabolites have a strong antioxidant and anti-inflammatory effect. You can take turmeric (with black pepper to increase absorption) to boost flavanoid levels. Green tea and Vitamin C are also great sources. Vitamin C is water soluble therefore you can supplement high doses and will pee out what you don’t need. You can also get Vitamin C through food sources such as broccoli, red peppers, tomatoes, oranges, sweet potato, leafy greens etc. 

3. Vitamin D. With all the sunshine we are currently experiencing and more free time to spend outside, we are currently receiving more vitamin D than usual through the sun’s rays. Vitamin D3 supplementation is a great preventative measure and will also be necessary in the winter months. Foods that provide Vitamin D include salmon, tuna, mackerel, cheese, egg yolk and mushrooms. Most of these foods are also high in omega-3 which decrease inflammation.

4. Zinc. Zinc is essential in immune system function and plays an important role in inflammatory response. Zinc deficiency is extremely common and therefore supplementing would be beneficial. When supplementing, always take with food to avoid stomach upset. Foods high in zinc include nuts, chickpeas, lentils, oysters, chicken and red meat. 

And again, we can’t stress enough to WASH YOUR HANDS. We are excited that things are slowly opening but are still (not so patiently) waiting for the gyms to re-open so we can get back to helping you reach your goals!

Stay safe everyone.

Why Sleep is Important For Our Extended Stay at Home

There is a high chance, that during this quarantine, you’re spending more time in your bed than usual. Maybe sleeping in, answering e-mails, watching Netflix in bed with snacks, or video chatting with your friends. Chances are that you’re in bed reading this right now. Did you know that all this extra time horizontal could be hindering your sleep for when it’s actually time to go to bed? Here’s why.

1.     Exposing yourself to morning sunlight resets your circadian rhythm (your body’s internal clock) which is critical for healthy sleep patterns. When you stay in bed all morning, cortisol stays low. With the emphasis on staying home, we are stepping outside less and lacking sunlight. Time to open the blinds or even go for that morning walk to increase your cortisol!

2.     Your bed should be for sleeping only. When you bring work or food into bed, it is harder for your body to associate the bed with a place of rest.

3.     The blue light emitting from your screen during your late night Netflix binge or Instagram scrolling delays the release of sleep inducing melatonin and increases alertness. Blue light blocking glasses or apps that turn your screen to warm colours are options if you just can’t go the night without a screen.

Too many nights of compromised sleep results in low energy, mood instability, lowered immunity and cravings (which I think we are already dealing with enough during this time). In addition to the tips above, here a few extra things you can do to improve your sleep hygiene:

-       Avoid stimulants (caffeine, nicotine, wine) close to bedtime.

-       Sleep in a dark room (that sleep mask is not just for traveling!).

-       Lower the temperature in the room.

-       Put your devices on airplane mode.

-       Get exercise during the day.

-       Diffuse lavender essential oil.

-       Try a magnesium supplement.

Time to catch some ZZZs

FIVE WAYS TO BOOST YOUR COLLAGEN!

What is collagen and why is it so important?

Approximately 16% of your body is made up of protein, collagen being the most abundant. It plays an important role in cell production, improving skin health, hair and nail growth, muscle maintenance, joint function and reducing joint pain through involvement in connective tissues, bones, and cartilage. Collagen is produced by your body, however, as you age, the amount produced as well as the quality of the collagen produced decreases. So, whether you’re working towards a young healthy glow, or trying to maintain a healthy muscle mass as you age to keeping your body fit and healthy for life, boosting your collagen will help you get there!

How To Boost Your Collagen

The amount of collagen in your body is primarily affected by diet and sleep. With this in mind, here are five ways to boost your collagen and health!

x - Build up your collagen stores.

All proteins in your body are made up of building blocks called amino acids. Collagen is made in your body by combining glycine and proline, a process which uses vitamin C.  These can be found in:

Although it is important to build more collagen, it is also important to maintain and repair the collagen that you have. During sleep there is increased blood flow to the skin which allows for the repair of collagen that has been damaged during the day.

Excessive sun exposure and smoking are examples of activities that can reduce the production of collagen in the body.  

Foods that are high in sugar or refined carbohydrates interfere with the ability of collagen to repair itself.

Taking a daily collagen supplement can be an easy and effective way to boost your collagen levels without too many changes to your current lifestyle.

• Glycine: large amounts in pork skin as well as chicken skin and gelatin.

• Proline: large amounts in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms.

• Vitamin C: Citrus fruits, bell peppers, and strawberries

x - Get your beauty sleep.

Although it is important to build more collagen, it is also important to maintain and repair the collagen that you have. During sleep there is increased blood flow to the skin which allows for the repair of collagen that has been damaged during the day.

x - Avoid collagen damaging activities.

Excessive sun exposure and smoking are examples of activities that can reduce the production of collagen in the body.

x - Skip all added sugar.

Foods that are high in sugar or refined carbohydrates interfere with the ability of collagen to repair itself.

x - Add a little extra.

Taking a daily collagen supplement can be an easy and effective way to boost your collagen levels without too many changes to your current lifestyle.

HERE'S HOW TYROSINE CAN HELP YOU MENTALLY RECOVER.

What exactly is Tyrosine?

Tyrosine is an amino acid, which acts like the body's building blocks for protein.  Moderate - high levels of Tyrosine keeps your brain performing at its best during stress and improves your focus during tasks that demand mental endurance.

This specific amino acid has a direct impact on the brain. When the body is introduced to Tyrosine, it uses it as a precursor for three important neurotransmitters: dopamine, norepinephrine, and adrenaline. These transmitters are involved in conditions involving the brain such as mental alertness and a good mood. When stress depletes your neurotransmitter stores, tyrosine helps replenish them, allowing you to stay mentally sharp for longer, especially when you’re under pressure.

Supplements & Sourcing

Several studies support tyrosine’s mood-lifting benefits, and that tyrosine improved stress-induced symptoms in people dealing with chronic stressors.  In fact, wellness advocates commonly take Tyrosine supplements to improve learning, memory and alertness, especially during stressful situations. They're inexpensive and very effective. They're also quite safe; as there are no major reported side effects of tyrosine, even when taken three times a day, at higher doses.  When sourcing Tyrosine supplements, make sure you get 100% pure, high-quality tyrosine with no fillers, preservatives, artificial colours, or other junk ingredients.

If you're looking to opt for a higher concentration of Tyrosine in your diet, it can found in dairy products, meats, fish, eggs, nuts, beans, oats and wheat.  Additionally, the below five options are considerably rich in Tyrosine.

• Soy

• Raw Seaweed or Spirulina

• Egg Whites

• Fish (Salmon)

• White Meat & Turkey

Circadian Strategies & Unpacking Your Internal Clock

We all stray off our sleep schedule from time to time, but have you ever thought about why it can be so tough to reorganize? It's because of your internal clock - the body's circadian system that provides timing information for your physiological rhythms, including the sleep and wake cycle.  

Over the course of 24 hours, your energy levels grow and drop multiple times, making you feel wired at certain points and sleepy at others.  If you want to get your sleep schedule back on track, you're going to need to reset your internal clock.  There are a number of strategies that can be implemented, but whatever you follow it's best to make the changes in small increments, making tweaks until you find a rhythm that works for you.

A Few Thoughts:

Light

When it’s dark outside, your brain naturally signals your body to release melatonin, a hormone that makes you feel sleepy. When it’s light outside, your brain sends a signal to cut off the melatonin supply, making you feel more awake.  To shift your circadian rhythm earlier, dim the lights in your home an hour before bedtime to prepare yourself for sleep. As soon as the alarm goes off, turn on as many lights as you can to simulate a bright sunny morning

Eating Time

The time of day you eat can speed up or delay your internal clock. If you shift your breakfasts, lunches, and dinners to later in the day, this may also move your body’s internal clock back, making for a later bedtime. Shift accordingly.

Try Melatonin Supplements:

Melatonin supplements might help, but there could be side effects for some people, as well as contradictions with other medicines, (both prescribed and over-the-counter) so always check with your doctor before trying this method.

Be strict with yourself to stick to your sleep schedule. Once you've reached a workable bedtime and a consistent wake up, allowing yourself just one late night can ruin your progress.  What's worse can be consistent caffeine or nicotine intake, two stimulants which have lasting effects on your body and sleep cycle, so it’s best to stray away.