In the quest for holistic well-being, the importance of gut health has taken center stage, leading many to the rediscovery of natural remedies including turmeric, a golden spice revered for centuries in traditional medicine. The vibrant yellow of turmeric, derived from the root of the Curcuma longa plant, is not just a staple in culinary traditions but also a potent source of curcumin, its active ingredient known for profound health benefits. Emerging studies highlight curcumin's role in promoting gut health, offering a natural remedy to alleviate various digestive issues and improve overall wellness.
Recent research has shed light on how curcumin can influence the delicate balance of the gut microbiota, promoting the growth of beneficial bacteria. This symbiotic relationship enhances the digestive system's function, reinforcing the gut barrier and reducing inflammation, key factors in maintaining gut health and preventing chronic diseases.
A study published in the Iran Journal of Public Health underscored curcumin's effectiveness in managing irritable bowel syndrome (IBS), a prevalent disorder characterised by abdominal discomfort, bloating, and irregular bowel movements. Participants who incorporated curcumin supplements into their routine witnessed a notable decrease in IBS symptoms, outperforming those who received a placebo. This finding opens new avenues for individuals seeking relief from IBS through natural supplements.
Furthermore, research featured in the Journal of Medicinal Food emphasises curcumin's role in diminishing gut inflammation and fortifying the gut barrier. The integrity of this barrier is vital; its compromise can lead to the leakage of harmful substances into the bloodstream, triggering systemic inflammation and various health concerns. Curcumin's ability to enhance gut barrier function exemplifies its potential in protecting against such risks.
Beyond curcumin, turmeric as a whole offers multiple benefits for gut-related health issues:
The myriad of health benefits associated with turmeric, particularly for gut health, underscores the significance of integrating this golden spice into our daily regimen. As we navigate the path towards holistic wellbeing, embracing the traditional wisdom and scientific evidence surrounding turmeric can be a transformative step in nurturing our digestive health and overall vitality.
]]>As we age, our bodies undergo various changes, and maintaining our health and vitality becomes increasingly important. Embracing these changes with a positive attitude and the right approach can lead to what many call "ageing gracefully." In this journey, a mixture of the points mentioned above play a pivotal role, offering natural solutions to support our body's changing needs. Let's delve into how supplements can contribute to this process.
Hemp seed oil, derived from the seeds of the hemp plant, is a powerhouse of nutrition. It's rich in essential fatty acids like Omega-3 and Omega-6, which are crucial for maintaining heart health and reducing inflammation in the body. As we age, managing inflammation becomes vital, as it is linked to various age-related conditions such as arthritis, heart disease, and even cognitive decline. Additionally, hemp seed oil has a perfect balance of these essential fatty acids, promoting healthier skin. This can lead to reduced signs of ageing on the skin, like fine lines and wrinkles, and provides a natural glow that enhances our appearance as we age.
Turmeric, often referred to as the golden spice, has been used for centuries for its medicinal properties. The active compound in turmeric, curcumin, is a potent anti-inflammatory and antioxidant agent. These properties are essential in the context of ageing, as oxidative stress and chronic inflammation are significant contributors to the ageing process. Regular consumption of turmeric supplements can help alleviate joint pain and stiffness, which are common issues as we age. Its antioxidant properties also protect our cells from damage caused by free radicals, thereby potentially slowing down the ageing process and reducing the risk of age-related diseases.
Quality sleep is another crucial factor in ageing gracefully. As we get older, our sleep patterns tend to change, and many people find it harder to get a restful night's sleep. This is where natural sleeping aids come into play. A good night's sleep is essential for the body's repair processes, cognitive function, and overall well-being. Natural sleeping aids, unlike their synthetic counterparts, offer a gentler approach to improving sleep quality. Ingredients like melatonin, valerian root, and chamomile are commonly used in these supplements. They help in regulating the sleep-wake cycle, promoting relaxation, and reducing anxiety, leading to more restful and rejuvenating sleep.
While supplements offer numerous benefits, they are most effective when part of a holistic approach to health. This includes a balanced diet, regular physical activity, stress management, and adequate hydration. It's also essential to consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are on medication.
]]>The holiday season is upon us, and while it is meant to be a time for joy and celebration, for many it can be a time of stress, anxiety and often exhaustion!
With these three simple tips, you can beat the stress this silly season and fully embrace the festive joy.
]]>With these three simple tips, you can beat the stress this silly season and fully embrace the festive joy.
Amidst the hustle and bustle, it is important to take a moment to stop and breathe. Take 5 minutes a day to find a quiet place and focus on your breathing. Take 5 really DEEP breaths and focus entirely on those breaths and the air filling up your lungs and leaving your body.
Breathing exercises can calm the nervous system, lower your heart rate and blood pressure, and reduce levels of stress hormones in the blood, so you can face the day with a better frame of mind.
If you find your mind is racing and you are really struggling to calm down, we recommend taking one TheraNight+ capsule at anytime of the day. This formula contains Valerian Root, Lemon Balm and Hops and can really help to take the edge off anxiety, easing nervous tension and calming the mind and body.
Physical activity is a underestimated as a powerful stressbuster and is known to bump up the production of your brains feel-good hormones, endorphins. It also simply assists with oxygenating the body and boosting blood flow which in turn can reduce stress. Focus on aerobic exercise such as a walk, swim, tennis or even yoga, which assist in balancing cortisol.
Pain and inflammation hindering your movement? Consider implementing TheraJoint+ in your daily regime. This therapeutic Turmeric supplement has been formulated with potent, highly bio-available Curcumin along with Black Pepper and Magnesium to relieve symptoms mild arthritis and joint pain. Pair with Hemp Seed Oil capsules for added Omega-rich support to address inflammation.
Amidst the flurry of invitations, commitments, work deadlines, family gatherings and plenty of money to spend on food and gifts, remember that it's okay to say no. Prioritise self-care and make time for what truly matters to you. The festive season should be enjoyable, not overwhelming. By setting boundaries and taking time for yourself, you'll find a renewed sense of balance and joy.
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Omega rich foods are proven natural anti-inflammatories, relieving stiffness and joint pain in a similar way to Non-Steroidal Anti-inflammatory Drugs (NSAIDs). Being consistent with your supplements is key, so if you have just started be sure to keep taking your supplements consistently for best results. Don't rely just on your supplements, increasing your dietary intake of Omega-3s will also assist - opt for chia seeds, walnuts, flaxseeds and wild caught Salmon (if you can find this!).
Foods that are notorious for exacerbating joint pain and stiffness are the ones we tend to have more of over the festive season. Become conscious of foods that you are eating which may be linked to more stiff pain - avoid night shades (eggplant, potatoes, tomatoes, capsicum), high purine foods (beer, foods containing yeast, canned foods), sugar and processed white foods. Opt for natural anti-inflammatory foods including spices (cinnamon, ginger and turmeric), whole grains, legumes, nuts and seeds, fruits and vegetables and hemp seed oil.
Sleep deprivation has been proven to exacerbate joint pain. Painful joints can also cause sleep deprivation. Break the vicious cycle by focusing on getting quality sleep. A cup of chamomile tea and a high quality botanical sleep supplement - avoid melatonin which can leave you feeling groggy and disrupt your body's circadian rhythm. Try TheraNight+ to get you falling asleep and staying asleep naturally.
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Do you ever wake up feeling groggy? Well, sleep can make or break you. Pulling all-nighters or tossing and turning is not only quite tormenting but can also literally cut down years of your life. And yet, sleep problems are very common nowadays.
58% of participants from all over the world declared that they’re not satisfied with their sleep, according to The International COVID-19 Sleep Study. We’ve all had nights when our minds couldn’t stop racing or when we had to push through to finish that task.
A good sleep routine is fundamental to a healthy life lived to your fullest potential. Did you know that most people who are sleep-deprived don’t even know it? Why?
You easily forget your true potential when you've been running at 50% capacity for a couple of years.
Well, you might just be in the right place. If you want to improve your sleep FAST, without using harsh chemicals which leave you grumpy and groggy in the morning, stay put. This guide is for you.
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Change requires knowledge, action, and perseverance. Our guide is structured around that.
The aim of the first part of this guide is to get educated. Why is sleep important? Do melatonin and sleeping pills actually work? How to get more deep sleep? What works best? These are the questions we’re gonna answer shortly.
I’ll then share a few tips & tricks about building a healthy sleeping routine. Afterward, I’ll introduce you to 13Seeds’ Theranight: a natural sleep aid. Our formula contains plants that are proven to induce natural sleep patterns.
Stay tuned.The secret to waking up refreshed is just around the corner.
By now, you've probably heard that sleep is crucial to your health. Despite it being a cliché, it’s actually true. You may not know, however, why that is.
Understanding circadian rhythms can give you more insight into the importance of sleep. What are circadian rhythms, you ask? They are a variety of mental, physical, and behavioral processes that follow a 24-hour cycle. Most living organisms have one. In fact, even plants have circadian rhythms. Darwin referred to mimosa pudicas as “sleeping leaves” because of their clock-like internal mechanism.
Our internal clocks are influenced by light and darkness, and other factors such as exercise, food, and body temperature. Even social gatherings influence our circadian rhythms.
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Simply put, circadian rhythms are a bunch of cellular mechanisms working together to signal to your body when it’s the time to call it a night or rise and shine. Also, they affect everything from hormone release to immunity. It's most likely that if you disrupt this clock, you'll experience sleeping problems.
So, what does lack of sleep do?
Well, for one, sleep deprivation messes up with our executive functions, a.k.a. memory, attention, organization, planning, and emotional regulation.
The link between sleep and memory has been by far the most studied. Adequate sleep helps information stick to our procedural and declarative memory. While procedural memory helps us remember how to do things, declarative memory stores various facts and events. I can type this article because I automatically know how to type, yet I remember what to type because I can recall all the relevant information about sleep deprivation.
That’s why cramming the night before an exam is ill-advised. Not getting enough sleep can literally block your capacity for learning new things, OR it can lead to forgetfulness. And who wants that, right?
Our concentration also takes a hit when we’re sleep-deprived. There are some ingenious experiments out there to prove it. Here’s one by David Dinges and Hans van Dongen.
Participants were split into four groups: the first group was sleep-deprived for 3 days, the second one slept 4 hours a night, the 3rd one slept for 6 hours per night and the control group had a full eight-hour sleep. This went on for seven days. Every day, the participants took an attention test.
What did the experiment reveal? Well, for one, pulling all-nighters or losing a couple of hours of sleep may have the same effect on attention. After 7 days, those who slept 6 hours a night did just as bad as those who hadn’t slept in 3 days! And recovery sleep during the following days didn’t really help with that.
Another interesting result was that participants had microsleeps during the attention tests. Microsleeps are brief moments in which the brain goes in stand-by mode. This made the participants unresponsive to the test and is the leading cause of car accidents. As Matthew Walker, author of “Why we sleep”, put it:
“During a microsleep, your brain becomes blind to the outside world for a brief moment—and not just the visual domain, but in all channels of perception. Most of the time you have no awareness of the event. More problematic is that your decisive control of motor actions, such as those necessary for operating a steering wheel or a brake pedal, will momentarily cease. As a result, you don’t need to fall asleep for ten to fifteen seconds to die while driving. Two seconds will do it.”
How about our mood? I’m sure you can bring to mind a morning when you woke up groggy and drowsy. Maybe you lashed out on your partner, a friend, or lost your temper in traffic. Sleep deprivation disrupts our emotional life, making us more prone to experiencing extreme emotions. It is linked with anxiety, anger, mood swings, and even higher risks of addiction relapse.
It even puts a toll on your heart. Those who are sleep-deprived carry a higher risk of developing heart disease.
During a good night’s sleep, we enter the non-rapid eye movement stages. We will call it deep sleep mode. During this phase, our blood pressure drops, the heart rate slows down and our breathing becomes more stable. If we don’t enter this phase during sleep, or don’t go through enough nREM phases, an imbalance occurs.
The sympathetic nervous system, responsible for keeping us vigilant in the face of danger, is hyperactive, while the parasympathetic nervous system, responsible for a state of calm and relaxation, is hypoactive. Thus, our body is in constant overdrive. It’s as if a bear was constantly chasing us. This is straining for the heart.
Sleep also strengthens our immune system and reduces the risk of developing cancer, obesity, and diabetes. Sleep is the backbone of well-being.
Melatonin For Sleep: Friend Or Foe?
You may have seen all those melatonin supplements out there and thought: “Hey, this might be perfect for me”. Well, there’s something no one tells you about it.
While melatonin is called the sleep hormone, it doesn’t generate sleep. It signals to your brain that it’s dark outside and induces a state of calm wakefulness that encourages sleep. It doesn’t actually generate sleep. While it may be ok for those with jet-lag issues, it rarely works. In fact, it may even cause you headaches, morning grogginess, lack of focus, or anxiety. Melatonin might make you groggy if you're searching for how to wake up early.
And if you take it, you need to be attentive to your dosage. Sadly, 71% of melatonin pills examined in a study didn’t contain the amount of melatonin specified on the label.
Prescription sleeping pills may also have a counter-intuitive effect on your sleep quality. They fail to induce natural deep sleep and end up acting like a sedative. While they should provide sleep support, quality gets lost on the way.
Those who take sleeping pills don’t reap the usual benefits we get from sleeping. When you sleep, your brain cements fresh memories and strengthens synaptic connections. What’s more, sleeping pills can even weaken brain-cell connections, acting as a memory eraser. Consult with your doctor before trying these out. They should be a last resort.
How can you say goodbye to all the tossing and turning? Well, natural sleep aids paired with sleep hygiene can do wonders.
Bonus Material: Introducing TheraNight+ | Natural Deep Sleep without Morning Grogginess (13seedsspecials.com)
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Physical, mental and sleep hygiene are pillars to our well-being. Sadly, sleep hygiene is often frowned upon. The hustle and bustle culture typically rewards productivity at all costs. Wake up at 5 am. Be available 24/7 for emails. You will succeed.
But the stakes are high. These rewards come to the expense of your sleep and health, as we’ve mentioned in the previous section.
Restless sleep and feeling groggy don’t mix well with well-being, professional success, and healthy relationships. If you’re reading this, it means that you are probably looking for methods on how to wake up refreshed and you are motivated to get an understanding of sleep science. Well, sleep habits, along with natural sleeping aids, are the answer to the age-old question: How to wake up early and actually feel energised?
Sleep hygiene refers to all the behaviors and habits you can implement to make sure you rest well and wake up refreshed. How to get more deep sleep and improve sleep hygiene, you ask? Well, here are a few things you should keep in mind.
Try to go to sleep and wake up at the same time every day. Remember that internal clock I mentioned earlier? Well, if you’re consistent with your sleep schedule, the internal clock has greater chances of being regulated. Try to resist the urge of hitting that snooze button. At first, it might not be the easiest thing to do. Yet, ultimately, your body and mind will thank you for it.
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P.S: Even though you might have heard that 6 hours of sleep per night is alright, studies show that most adults should get at least 7 hours of sleep !
Our behaviors, thoughts, and feelings are context-dependent. That’s why it would probably be harder to get a full night’s sleep at the office. Your bedroom should be a relaxing place, one you associate with peace, sleep, and relaxation.
That is why you shouldn’t lie in your bed awake if you’re not planning to go to sleep. So, if you are tossing and turning and have trouble falling asleep, get out of bed. You can try a relaxing activity in another part of the room or another room altogether.
Since light signals to your brain that it’s time to wake up and get going, keeping your bedroom dark until the alarm rings is key to quality sleep.
Blue light reduces melatonin levels, which can make it harder for you to fall asleep. Also, scrolling on social media or watching YouTube videos can end up stimulating you, which is not exactly what you need before bed. Surely, a TV show or a movie sounds cozy before falling asleep, but it can interfere with your sleep patterns.
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Try to ease down 1 hour or 2 before going to sleep. A relaxing routine is a simple recipe so you can get a good night and sleep tight. It doesn’t have to be a long and elaborated ritual, as long as you stick to it and you find it relaxing.
It can include a warm shower, reading a good book, meditating, or a good stretch. This may be different for everyone. A relaxing activity signals to your brain that it’s sleep time! We’re often so alert during the day, that we forget to turn it down a notch when night falls.
It’s not enough to sleep for 7 hours. Sleep quality weighs in just as much as quantity. Even though they come in handy when you know you can’t sleep, and you have an important day tomorrow, prescription pills and alcohol reduce the quality of your sleep.
It is not uncommon to reach out for a couple of drinks to soothe those nerves and get to bed. Are you wondering “why do I wake up at 3 am?” Well, alcohol does get you to sleep, but it’s a superficial sleep. Actually, it interferes with the body’s ability to enter that deep sleep mode. That’s why many people wake up during the night when they had something to drink the night before.
While a glass of wine or a beer here and there is alright, you shouldn’t make a habit out of using it to fall asleep. What’s more, prescription pills can cause addiction.
Research suggests that you should have your last cup of coffee at least six hours before you go to sleep. Caffeine can contribute to insomnia or have you tossing and turning in your bed. The same goes for tobacco.
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If you have trouble sleeping, or you experience restless sleep, daily exercise helps. Not only does it help with emotional regulation, but it also improves sleep quality and helps with falling asleep. According to research, exercise increases the amount of deep sleep you get per night.
What we eat puts a mark on how we feel, both physically and mentally. In fact, the stomach has been coined our second brain. Our gut health, or the trillions of bacteria residing in our gut, affects everything: from sleep to anxiety or depression. For instance, microbiome imbalances are associated with insomnia and other health conditions, such as depression. Here are a few tips to keep your gut healthy.
In general, it's best to avoid processed foods and sugary foods before bed, but especially before you go to sleep. This class of food raises blood sugar levels and disturbs the circadian rhythm.
Bonus Material: How to wake up early and own the day!
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For faster and guaranteed results, pair your sleep hygiene with a natural sleeping aid. Luckily, we have just the solution. Theranight by 13seeds is a natural sleeping aid like no other. You’ll stop feeling groggy, improve your life and wake up early in no time.
Our natural deep sleep supplement was created to support healthy sleep. What this means is that our formula will not put your internal clock off-track, and you’ll enter the deep sleep mode stages as well.
Theranight contains no melatonin or harsh chemicals. Due to the full absorption during the night, you will wake up refreshed and energized, ready to tackle whatever the day has to offer.
And if you’re no stranger to racing thoughts before bed, our sleep capsules are worth a try. Its natural ingredients work synergically to boost gamma-amino-butyric acid (GABA), a naturally occurring amino acid that lowers stress and anxiety.
GABA has an overall calming effect on the nervous system. Not only does it allow for deep sleep, but it also ensures a healthy response to stress. In fact, it has been shown that many people who suffer from anxiety disorders have a GABA deficiency. What’s best, unlike prescription pills, Theranight doesn’t cause addiction or withdrawal symptoms.
Now, let me introduce you to the magic ingredients.
Passionflower, Valerian Root Extract, Humulus Lupus, and Lemon Balm are the stars of our natural sleep aid. Passionflower and Valerian Root extract work together to stimulate the production of that natural neurotransmitter we talked about: GABA. These two herbs make a great team, as studies show.
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Humulus Lupus or Hops provides wonderful sleep support as well. Yep, you guessed it! It’s the same ingredient used to make beer. A study has shown that non-alcoholic root beer increases sleep quality and lowers anxiety.
Finally, lemon balm. Besides its use in aromatherapy, lemon balm has been shown to lower anxiety levels and promote sleep, especially if paired with other plants, such as Valerian. With the help of our natural sleeping aid, you’ll sleep like a baby, say goodbye to racing thoughts, and wake up refreshed.
With so many sleep capsules out there, it’s understandable that you might be wondering if they are effective.
Fun fact, 92% of our customers saw an improvement in their sleep the first time they tried Theranight Natural Deep Sleep capsules. Check out what our customers think of Theranight natural deep sleep capsules.
Here’s what you need to get the best deep sleep with Theranight:
Bonus Material: Pick the best bundle of Theranight+ Natural Deep Sleep Capsules and save up to 78$!
Are you ready to say goodbye to sleepless nights and restless sleep? Give Theranight+ a try. And the best part is that if you see no improvements in the next 30 days, we’ll give you your money back. We invite you to unlock your true potential by getting the sleep support you need.
]]>Due to the pandemic, international travel is still on the cards. Therefore, you can extensively tour the regional areas in Australia like regional Victoria. When touring regional Victoria and enjoying the amazing sights, you will want a nice place to rest.
Nowadays, accommodation can take many forms, including hotels, lodges, cottages, apartments, holiday homes, and boutiques. Individuals prefer to stay in cottages to have the best experience. You can rent out a self-contained cottage in a serene environment where you could access secluded coastal areas and enjoy spa retreats.
With so many amazing accommodation spots and little time, it may be challenging for you to quickly decide on the best location. The blog highlights the top 5 places in regional Victoria where you can stay.
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Lancemore Milawa is recognized as one of the best luxury hotels in Australia. The hotel is located opposite the Brown Brothers winery and a few meters away Milewa’s bakery, cafes, and cellar doors. Lancemore Milawa gets its cue from the backdrop of High Country in Victoria and Milawa artisan producers.
It is two-storeyed and offers numerous spacious, elegantly-designed studio suites. Guests using the rooms can see spectacular sceneries, including the hotel’s manicured green gardens, surrounding landscapes, overlooking vineyards, and distant alpine peaks. Additionally, it has indulgent spa suites with amazing features like a spa bath and a fireplace to help visitors stay warmer during cool months. The hotel also has view rooms with interesting sightseeing like the sunset and Mt. Buffalo.
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Our rooms have excellent-quality furnishings and fittings that make them relaxing. All rooms have balconies where guests can relax on most afternoons with a glass of wine while enjoying the stunning views surrounding the hotel. There is also a swimming pool to enjoy warm summers and a communal lounge for visitors to swap tips with other travellers.
In addition, the rooms have free wi-fi in case you need to research or work. With all these incredible features of our suites, you will be spoilt for choice. Lancemore Milawa rooms offer a relaxing environment for rest and contemplation after a long day exploring Victoria’s historic villages and the alpine wilderness.
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Dairy Flat Lodge is an ideal place for individuals looking for a French villa in Provence. Just like Provence, the region surrounding the lodge has inviting villages and walk paths where you can stroll, wineries, farmers markets, wonderful eateries, and antiquing sites.
The Lake House is an iconic feature in regional Victoria. The Dairy Flat Lodge by Lake House has belonged to the Wolf-Tasker family since the 1970s. The place has transformed from a swamp to a regional destination over the years. The lodge is luxurious and features tree orchard flower gardens, vegetables, herbs, and olive groves with numerous trees.
Further, it has a five-acre land with vineyards and beehives operating on organic and regenerative theories. The place is widely known for its restaurants with the best wine cellars, kitchen gardens and seasonal menus. Supplies not grown on the site are sourced from nearby dairy farms. The 38-hectare farm has a wide variety of plantations, including an olive grove, bakery, and an apple orchard.
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The Dairy Flat Lodge at the farm has luxurious accommodation comprising six, European-style, spacious suites. The rooms have a sumptuous space to allow guests to enjoy private relaxation. Two of the suites face north, the other two face south, and the remaining two face the vineyard. The owners also allow exclusive bookings for large groups of up to 12 people.
Reservations at the lodge include breakfast, pastries from the bakery and access to a bar. What’s more, you will have free access to the gardens, outdoor games, other outdoor areas, a hot tub, electric bikes, and picnic baskets. The Diary Flat Lodge is the perfect destination for individuals who wish to embrace the countryside lifestyle but still want to enjoy modern-style hotel comfort and a cocktail mix.
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Rivendell Farm Cottages feature indoor and outdoor living spaces. At the back end, we have a couple's cottages that can hold a maximum of four guests. You can relax outdoors with a glass of wine as you watch sheep graze in the paddocks. The cottage has a fireplace for cooler months and an on-site spa for relaxation.
Additionally, it has a fully-equipped kitchen which you may not need throughout the stay. Our renowned chef, Josh Thomas prepares delicious meals for guests using produce from the farm. We also have two pet-friendly cottages for guests with pets. In addition, the bedroom walls of the cottages have a cement water tank to keep the room naturally cool.
One of the cottages at the site is smaller, but still well-equipped to ensure visitors have a wonderful experience. The place is generally romantic and has great views offering the perfect getaway location for couples.
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Hotel Sorrento stands on the Sorrento cliff tops and overlooks Port Phillip Bay sparkling waters. Hotel Sorrento lies at the heart of Sorrento, and it is a walking distance away from the renowned Mornington Peninsula golf and wine area. You can enjoy a bottle of Mornington Peninsula finest wines from your open balcony as you watch yachts sail past.
The hotel combines an old, traditional charm with modern luxury making it an ideal location to reside. The building encompasses 19th–century features such as plenty of limestones, making the room warm and balanced. Plus, the rooms are spacious with a soothing coastal setting. It is one of the best and affordable luxury spots to stay on the Mornington Peninsula in regional Victoria.
Hotel Sorrento recently remodeled their restaurant, transforming it to an award-winning facility. It also features exclusive, high-end bars and cocktail lounges and top-rated accommodation. What’s more, the hotel’s rooftop has adequate space for events. The hotel has something for everyone; whether you want to dance the night out, hold a business conference, quietly drink with friends or hold a private event.
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Most of the rooms at the hotel have private balconies with unrivalled views. In addition, hotel guests enjoy a spacious car park, day spa, ATM services, business facilities, conference rooms, laundry services, non-smoking areas, and open fireplace. Hotel Sorrento has three suites; the heritage suites, garden room and on-the-hill studios.
The heritage suites are a three-capacity room with stunning views of Port Phillip Bay. The suites also contain premium king-sized beds and beautifully designed bathrooms featuring limestone walls.
All the rooms are uniquely designed and give different vibes. On the hill studios has a room capacity of town guests. These rooms also have breathtaking views of Sorrento including Port Phillip. Further, each room has a king-sized bed, large, modern sofas, and a fireplace. Two people can occupy the Garden room at Hotel Sorrento.
Garden rooms overlook the serene Sorrento Park. In addition, each room boasts king-size beds and an outdoor terrace. The spacious rooms have ensuite bathrooms with quality Australian-made products.
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Drift House is located in the Australian heritage town, Port Fairy, popularly known for its expansive beaches. The front half of the building presents a charming aesthetic, while the back has a modern extension with a glass link connecting the two sections.
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Drift House is an award-winning estate consisting of six private suites. Each suite is impressively spacious and seductive. The bathrooms are inviting with mosaic-tiled floors, and rainforest shower, and high-quality botanical toiletries. Plus, the rooms contain high-end king-sized beds and luxurious sofas.
Additional features that will draw you to this accommodation spot are commissioned artworks, external electric blinds, a bathtub separating the bed and the kitchen area, a large projector screen, and a huge balcony offering incredible views.
Suite one contains a free-standing bath and occupies the building’s ground floor. Suit two has Victorian-ornamental installations and a swimming pool bathroom. Both suites have fireplaces to keep guests cosy during winter. The third suite has recycled timber walls to keep the room adequately warm. The suite also has a hot tub, and private courtyard with a fireplace.
Suite six is specifically designed for individuals with mobility limitations. The room has a wheelchair-friendly bathroom to allow guests to easily access the bathroom. Drift House owners Colleen Guiney and John Watkinson live on the same land. They provide guests with impeccable and genuine services.
Drift House suites are well-furnished and curated with the couple’s booklet of the best eating, drinking, and viewing sights. The place has a communal breakfast salon, a modern lounge with a fireplace, coffee tables, board games, and complimentary snacks. You can take a dip in the building’s heated pool during the cold months.
Moreover, you can go bike riding with your family. The place offers continental breakfast served in the salon. We serve guests buffets made from locally sourced ingredients like sourdough, coconut milk, cheese from Heidi Farm, and house-made plum jam.
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Breakfast also includes nice pieces of orange cakes and frittatas made by the owners, artisan bread, and granola. Additionally, Drift House has bars that serve local wines, chocolate blocks, and organic crisps.
Whether you are a local tourist planning to have a weekend getaway or an international tourist looking to spend a longer time in regional Victoria, you are sure to find the best spot to spend your nights. Regional Victoria has some of the perfect places to stay with features that remind you of your country.
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Don’t underestimate the power of hemp seed oil—it has a plethora of health benefits that will leave you amazed. Whether you enjoy using it in cooking, as a salad dressing, in a capsule form or as a topical, all of the above will benefit your health in a multitude of ways. Read on to learn more about the benefits of hemp seed oil.
To get the most out of your hemp seed oil you should take at least 3g of hemp seed oil capsules or a tablespoon daily.
One of the major symptoms of inflammation is pain, redness and swelling. Hemp seed oil contains omega-3 and omega-6 fatty acids in the perfect ratio of 1:3 that have a crucial role in regulating inflammation. When you consume hemp seed oil on a regular basis—a minimum of 3 grams for optimal effects—you are helping balance inflammation in your body.
Hemp seed oil can be used in multiple ways to boost your skin health. It can be applied topically to act as a moisturizer or orally to reduce inflammation thanks to its content of high gamma-linolenic acid (GLA) and essential fatty acids, such as omega-3. Studies have shown that the fatty acids found in hemp seed oil can help improve symptoms of acne, psoriasis, dermatitis and eczema. Hemp seed oil can even act as an anti-ageing supplement due to its anti-wrinkle properties.
Omega-3 and omega-6 fatty acids found in hemp seed oil have been shown to promote hair density, protect against hair loss, and promote healthy hair growth when taken orally. You can apply hemp seed oil topically to the hair and scalp to help balance the natural oils. To get the best results, massage a couple of drops onto the scalp daily. Don’t forget to also apply it onto your nails for stronger and healthier buds.
Hemp seed oil can be used to manage emotional and physical symptoms of PMS by helping to reduce prolactin sensitivity. Hemp seed oil can also be used to fight off complications caused by menopause that’s believed to be due to its high GLA content.
Omega-3 fatty acids are an essential component of immune health. They help promote the activation of immune cells to have more rapid immune responses to fight off infections. They also have an essential role in maintaining the health of immune cells by making up the outer layer making the cells more robust.
Essential fatty acids found in hemp seed oil also play many important roles in brain health. Inflammation has been shown to be associated with depression and anxiety and hemp seed oil may help to reduce symptoms due to its anti-inflammatory properties. The hemp seed oil has also been shown to prevent age-related brain function decline and improve memory.
Increasing your omega-3 intake can help manage complications associated with heart conditions. Hemp seed oil contains an abundance of omega-3 fatty acids that may help to lower blood pressure and reduce cholesterol levels.Moreover, hemp seed oil contains high levels of arginine that turns into nitric oxide that helps dilate blood vessels and keeps the blood vessel walls smooth and elastic.
If you have any questions or need some extra support with your health, feel free to email our head nutritionist Ben atben@13seeds.com.au and subscribe to our blog for more updates.
Disclaimer:
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
Breathe. It’s normal and you’ll get back on track. No need for extreme diets or restrictions.
]]>Read on to learn how to deal with sudden weight gain without having to make radical changes in your life.
The most common cause for weight gain is intaking too many calories while not using enough energy. We understand that it’s not that simple as just “eating less” and there are many reasons why we can find ourselves overindulging in food. One of the simplest ways to reduce your calorie intake without having to diligently count them is by starting with smaller meal portions. Whatever you’re eating now, reduce the serving size by a quarter. You could also identify foods in the diet that contain large amounts of calories such as take away foods and sugary snacks. Rather than cutting them out completely, limit them to only once or twice a week as a treat. Eating foods that are high in fibre such as fresh fruits and vegetables and whole grains can help you to feel fuller for longer and avoid those unwanted food cravings.
Exercise is one the best ways to fight off excess calories that cause unwanted weight. The best part is that you don’t need to run 10 km, you can start with simple incidental exercise by walking or riding to where you need to go instead of driving. Even small increases in daily movement will help you burn calories. Resistance training such as lifting weights is another great way to burn fat. When you lift weights, you build muscle mass which increases your metabolism as muscle requires lots of energy to sustain. Aim for 2 -3 sessions of resistance training a week.
Dietary protein is an essential component in weight loss. Protein helps produce feelings of fullness after a meal and when you don’t eat enough protein, you are more likely to eat excess calories from carbs and fats. How much protein you need all depends on how active you are. For a sedentary person aim for 1g/kg of bodyweight, but if you’re a regular gym goer you should be aiming for around 1.6g/kg of bodyweight. Knowing exactly what foods that contain protein can be difficult for the everyday person. If you’re an omnivore, increase your intake of meat, fish, poultry, dairy and eggs. If you’re plant-based eater, increase your consumption of nuts, seeds, whole grains, soy products and hemp seeds. Protein-rich food should consist of at least one quarter of your plate.
With holiday festivities coming up, chances are that your alcohol intake will increase. The problem with alcohol is that it contains an abundance of calories, which is a common barrier to weight loss. Ideally, you should be limiting your alcohol intake as much as possible, but we know that social outings can make this challenging. One of the ways to overcome this is to first try your best to limit your intake 1 to 2 drinks, but if you know this isn’t going to be the case, you can slightly reduce your calorie intake in the days leading up to the event to offset the calories from alcohol.
Getting enough sleep is often overlooked as one of the easiest ways to keep the weight off. Sleep helps regulate hormones that are responsible for appetite–ghrelin and leptin. Ghrelin is known as your “hunger hormone” as it stimulates your appetite with inadequate sleep increasing levels. Leptin on the other hand is your “satiety hormone” which sends signals to your body to let you know you are full that has been found to be decreased with poor sleep. Aim for 7-9 hours a night.
Chances are that you’ve been through extended lockdown periods that have made it harder to maintain a healthy weight. Understanding that it’s completely normal for this to happen can help ease any guilt or shame you may be feeling. Christmas is a time for celebration, so be merry and treat yourself without worry. Even if you do gain a few extra kgs, you can get back to where you were by using these helpful tips.
If you have any questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
Help us help you—simple ways to boost the anti-inflammatory effects of turmeric. Easy ways to boost the anti-inflammatory effects of turmeric in your TheraJoint+
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Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Congratulations! You’ve taken a huge step towards improving your health and fighting inflammation by purchasing TheraJoint+. At 13 Seeds, we want to make sure you're set up for success, and even with one of the most powerful health supplements in the world, your body will still need some extra help from you in the form of a healthy (and anti-inflammatory) diet and lifestyle.
Read on to learn more about the hidden inflammatory culprits to stay clear from.
When we think of sugar, we often think of table sugar, but it is actually found in many common foods and drinks that we consume, even fruit. There are two common types of sugars found in our diet: fructose and glucose. The difference between the sugar found in fruit and the sugar found in soda is the nutrient profile. Fruit contains large amounts of fructose, however, it also contains large amounts of fibre that offset these effects by having an anti-inflammatory effect on the body. The problem with the sugar added to commercially prepared foods is that it increases inflammation which can lead to symptoms of pain and other diseases including obesity, diabetes, and cancer. If you have a sweet tooth, no need to panic. Instead of consuming soda and sugary snacks, opt for healthier alternatives such as berries, bananas, and mangos to get your fix.
Not all dietary fats are created equally. Some are incredibly inflammatory with artificial trans fats being one of the worse types of fat consumed in the diet. Trans fats naturally occur in dairy and meat, the difference is that trans fats found in processed foods are artificial that have shown to cause inflammation and increase the risk of disease. Many margarines also contain trans fats, despite being marketed as a “health food” for years. Other foods you want to avoid that are high in artificial trans fats include fast food (e.g. deep fried foods) and processed foods (e.g commercially prepared baked goods). The easiest way to avoid inflammatory trans fats is to limit your intake of take away and processed foods and eat whole foods that are unprocessed.
Omega-3 and omega-6 fatty acids are essential fatty acids involved in inflammatory processes in the body that are needed in the diet as our body cannot make them. Omega-3 fatty acids have anti-inflammatory effects, while omega-6 fatty acids have inflammatory effects. We need both in the diet with the ideal ratio of omega-3:omega-6 being 1:3, however, the current western diet is estimated to contain roughly 25:1. Vegetable oils, such as safflower oil, sunflower oil, soybean oil, vegetable oil and canola oil, are major sources of omega-6 fatty acids, and while we need them to some extent, overconsumption can be unhealthy. It’s recommended to limit your intake of vegetable oils and increase your intake of healthy oils high in omega-3 such as hemp seed oil, avocado oil and olive oil to reduce inflammation.
People who suffer from symptoms of inflammation don’t often realize how inflammatory alcohol is on the body. Excessive alcohol consumption has shown to increase inflammatory markers in the body and with the more alcohol consumed, the higher the inflammation. Another issue with alcohol is that it can contribute to intestinal permeability, aka “leaky gut.” This can lead to toxins moving out of the gut and into the bloodstream causing inflammation in all areas of the body. Avoid alcohol when possible and if you’re going to drink aim for no more than 1-2 standard drinks.
Sleep has an essential role in supporting your immune system and getting enough sleep can help balance your immune defences. Research has shown that lack of rest can result in increased inflammation and with your defences down, it’s much easier to fall sick.You could be doing all the right things, but if you’re not getting your recommended 7-9 hours a night, all your hard work fighting inflammation may not be working as well as it should.
If you have any questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
It’s easier than you think. Five habit hacks you need to know.
]]>By Benjamin Semmens, Registered Nutritionist (BHSc)
The new year is fast approaching which means many of us have already started thinking about new year’s resolutions. But sadly, we often overcommit and make drastic lifestyle changes only to go back to our old ways two to three weeks in. Sticking to new habits can be tough, especially with our already busy lives and rigidly set routines. Creating and maintaining lasting habits is not something we’re born with, it’s a skill, and like any skill, it takes time, practice and hard work.
Interested to know the hack to habits and common mistakes to avoid? Keep on reading.
Before getting started, it’s important to first understand what’s motivating you to make a change. Research has shown that we’re more likely to develop a habit when it comes from intrinsic motivation (completing an activity for internal satisfaction) compared to extrinsic motivation (completing an activity for some external reward e.g. money or praise). For example, do you want to work out to post it on social media or are you working out to feel better? If your habits are intrinsic, you’re creating internal satisfaction and will be more likely to adhere to these goals long term.
Once you have decided on your new habit it’s time to figure out how to implement it into your daily life. People often spend more time visualizing a habit without ever practicing it—that’s why planning is crucial. Using a calendar can help you identify how much time you spend being productive and how much time you spend engaging in rewarding behaviour (e.g. watching the bachelor or scrolling on social media). Once you’ve assessed your current schedule you can figure out where you can free up time for your new habit. For example, instead of watching 2 hours of TV a day, you could spend 10 minutes of that two hours focusing on your new habit. Even a small increase in productivity can have a huge impact on sustaining habits long term.
The key to maintaining a habit is to do the hardest tasks first aka eating that frog. As humans, we often look for comfort in everyday life and once we’re comfortable, it’s very difficult to do the harder tasks. Learning another language at 10 o’clock at night is the last thing that you want to do when you’re burnt out at the end of the day, but if you do it first thing in the morning you won’t have to worry about it. Creating behavioural chains by completing the habit before the reward can ensure that you stay on track. For example: “I will do 5 minutes of meditation (habit) before I have my morning coffee (reward)." In this example, coffee is an external reward that makes you feel good, but you can also use internal rewards e.g. I do meditation to feel better and to be more present. Both internal and external rewards can be useful in developing a habit.
To make a habit into a routine it needs to be achievable and long-term. People often go wrong when they try to maintain several new habits at once instead of just focusing on one habit at a time. Once you’ve decided on your long-term goal, start breaking it down into smaller chunks that you can implement with one small habit each day that requires minimal effort. For example, instead of meditating for 10 minutes a day, start with 1 minute a day or rather than reading a chapter of a book a day, start by reading one page and gradually increase over time. Once your habit becomes a routine in your daily life, it’ll be harder to shake it. Stay consistent and be patient.
Nobody wants to fail, but preparing for failure can help you get back on track. One of the major reasons that habits fail is that if we can’t keep up with the demands of a new habit, we often beat ourselves up about it and lose motivation. Trying anything new can be difficult and there are plenty of barriers that can prevent us from reaching our goals. This is the perfect opportunity to reflect and reassess by asking yourself what went wrong. Maybe you’re spending too much time on other tasks or perhaps you’re fatigued or burnt out? Life gets in the way sometimes so don’t forget to be kind to yourself.
If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
Disclaimer:
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
Do you suffer from gastrointestinal symptoms such as cramping, bloating, stomach pain, gas, diarrhoea, or constipation and have no idea what’s causing it? Do you seem to be taking all right precautions (i.e. eat a healthy diet, exercise daily, get plenty of sleep, manage your stress etc.), but can’t seem to shake off these troublesome symptoms? Chances are it may be the types of healthy food that you’re eating.
There’s a pesky group of carbohydrates called FODMAPs that are famous for causing these symptoms. Keep reading to learn more about what foods fall under FODMAP umbrella and how to take back control of your digestive issues.
FODMAPs are a group of sugars found in carbohydrate foods and stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” After ingesting carbohydrate foods, FODMAPs travel to the small intestine and attract water and then make their way to the large intestine where they are fermented by your gut bacteria and produce gas. For most people, this fermentation process keeps your gut healthy by providing energy to gut bacteria, the same as when eating dietary fibre.
However, people with Irritable Bowel Syndrome (IBS) have problems with gut motility (the speed of which contents move through the intestines) and highly sensitive intestine walls that cause these sugars to be poorly digested. When these sugars pass through the small intestine, they draw excess water and when they travel to the large intestine, they cause excessive gas. This excessive gas and water cause the intestinal wall to stretch and expand resulting in IBS symptoms such as abdominal pain, bowel changes (bloating/diarrhoea), bloating, distension, flatulence, and fatigue.
FODMAPs are found in a large variety of foods including fruits, vegetables, nuts, legumes, bread, cereals, and confectionery. The level of FODMAPs found in different foods varies as well as its overall effect on individuals—some may be problematic for a few and not for others. If you suffer from IBS symptoms, you should avoid high FODMAP foods and instead opt for low FODMAP alternatives.
If you find yourself feeling bloated like you're three months pregnant, are constantly feeling gassy or experiencing regular abdominal pain or discomfort, then you may be suffering from IBS. In fact, IBS is a lot more common than you may think as it affects approximately one in seven Australians. Fortunately, following a low FODMAP diet has shown to improve symptoms in 75% of people who experience IBS.
To follow a low FODMAP diet it’s recommended to eliminate all high FODMAP foods for 4 – 6 weeks. If your symptoms improve after the removal of high FODMAP foods, then gradually reintroduce high FODMAP foods one at a time and monitor your symptoms for three days to assess your triggers and symptoms. Once you have completed this process, you can now maintain your diet long-term knowing what specific FODMAP foods to stay away from.
It’s can be hard to keep track of every food that contains FODMAPs that’s why it’s best to get professional help from a registered dietitian or nutritionist who is trained in FODMAP diets. Monash University has also developed an app that helps guide you with following a low FODMAP diet.
There are many other triggers of IBS including caffeine, alcohol and foods that are fatty or spicy. Stress is also a major contributor to IBS symptoms and managing stress levels may help to reduce symptoms.
FODMAPs are found in many common foods and removing these unnecessarily could contribute to nutritional deficiencies. Before attempting to follow a low FODMAP diet you should first consult with medical doctor to confirm if IBS is the problem and not another condition such as coeliac disease, inflammatory bowel disease or endometriosis.
If you have any questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
By Benjamin Semmens, Registered Nutritionist (BHSc)
When we think about skin care, overpriced topical treatments often come first to mind. While these provide some benefit, you need to supply your skin with nutrients and work from the inside out for that true glow.
A healthy diet helps keep your skin hydrated, supports oil production, minimises sun damage, reduces wrinkles, and slows down your ageing process, among other benefits. However, there are specific nutrients and foods that target skin health.
Read on to learn what nutrients and foods to eat to have healthier, younger and brighter looking skin.
Vitamin A is an antioxidant and has been shown to prevent premature skin ageing and cell damage. Vitamin A also supports the production of new skin cells, reduces dry skin, stimulates collagen production and potentially reduce wrinkles. There are two different types of vitamin a: retinoids and carotenoids. Retinoids in animal products such as fish, beef, dairy, and eggs. Carotenoids can be found in orange and red fruits and vegetables, such as sweet potatoes, pumpkin, carrots, and tomatoes.
Healthy skin contains a high concentration of vitamin C, which has an important role in collagen production and your skin’s ageing process. As a potent antioxidant, vitamin C helps prevent and repair damage to the skin cells. You can find vitamin C in many fruits and vegetables including capsicums, broccoli, oranges, kiwi and spinach.
Vitamin E has many important roles in the body including supporting the immune system and promoting the healthy function of skin cells. Vitamin E can help reduce UV damage to skin and promotes anti-inflammation. Vitamin E can be found in many foods including hemp seeds, almonds, peanuts, hazelnuts, sweet potato, tuna, sunflower seeds, and avocados.
Zinc is an essential mineral that’s crucial in supporting the production of collagen and healthy oil in the skin. Zinc is also an essential component in your immune system and aids in wound healing and is used as a treatment for acne. You can find high amounts of zinc in a range of foods including oysters, red meat, hemp seeds, lentils, beans, and chickpeas.
Omega 3 and Omega 6 are “essential” for many functions in the body including regulating inflammation and skin health. Essential fatty acids play an important role in the integrity and structure of the skin that helps to keep out harmful bacteria. These healthy fats also help to maintain the skin’s natural oil production. These fats can be found in foods such as hemp seed oil, and fatty fish (sardines, salmon, tuna).
Amino acids are the building blocks of protein that help repair skin tissue and regulate healthy skin function. There are three amino acids required for the synthesis of collagen in the body: lysine, glycine and proline. Of these, lysine is an essential amino acid. Protein can be found in animal products like meat, fish, chicken, dairy and eggs, but you can also find quality protein in plant-based foods such as legumes, soy products, nuts, and seeds. Hemp seeds are a unique source of plant-based protein in that they provide all 9 essential amino acids including lysine.
When people talk about the link between diet and skin, they often forget to mention the importance of hydration. Water is needed for every single biochemical process in the body, including maintaining the internal balance of the skin and supporting anti-inflammation. A 2012 study found that 2 litres of water a day improved skin health by hydrating skin cells.
If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
From colours to temperature, here’s how to set up your room for a good night’s rest. From colours to temperature, here’s how to set up your room for a good night’s rest
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By Benjamin Semmens, Registered Nutritionist (BHSc)
13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions. This week’s question came from Stacey “Are there any changes I can make to my bedroom to get better sleep?”
There are many contributing factors to not getting a good night’s rest. While some may be out of your control, one that you can take charge of is your bedroom environment. Even the simplest bedroom hacks can have a major influence on how you sleep.
Continue reading to learn how to hack your bedroom environment to start getting a more restful and quality sleep.
Cool colours such as light blue, green, grey, and silver can help lower your blood pressure and heart rate and as a result, support better sleep. A survey of 2,000 people found that people with blue bedrooms had the best sleep quality followed by moss green, pale yellow and silver. One colour you want to avoid is red according to Minnesota State University who found that people who slept in red rooms had higher rates of stress than those in white or green rooms.
To feel comfortable and relaxed, ready for sleep, your room should be as open and spacious as possible. Opening up your space can be achieved no matter what type of room you sleep in. If you have a smaller bedroom, use a mattress that fits snug and use under-bed storage or wardrobes for personal items. Clear the clutter by removing anything on the floor like unfolded laundry, excess books, or gym equipment. It’s also a good idea to remove anything that could trigger hyperarousal like a bunch of bills or something you find stressful.
We spend one third of our lives in bed—you deserve to be comfy. What mattress and pillow are best for you all depends on many individual factors like preferred sleep position, weight, and body shape. Having comfy sheets, typically with a thread count between 200 and 400, can help you feel comfortable and ready to sleep. Just don’t forget to wash your bedroom linen regularly (at least once every 2 weeks)—that will help you to feel relaxed and clean ready for some zzz’s.
These are the fundamental rules to a restful sleep. Research suggests anywhere between 18-21 degrees Celsius is the optimal sleeping temperature. Anything that lights up the room can affect your sleep. Remove any source of artificial light whether that be your laptop, TV, or charger. Place these items in storage or in another room. If you can’t block out the sunlight, try wearing a sleeping mask. Sometimes a quiet bedroom isn’t possible, especially if you live next to a busy freeway or your partner is a snorer. If this is the case, you can use ear plugs or purchase a bluetooth eye mask that blocks both light and sound.
Hacking your bedroom is a simple way to get a better night’s rest without having to take medication. Regardless of your reason for poor sleep, these tips can help you to sleep better no time at all.
Congratulations to Stacey who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
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How to get on (and stay on) the right track! From preparation to self-compassion, here’s how to keep up a healthy lifestyle.
By Benjamin Semmens, Registered Nutritionist (BHSc)
13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions. This week’s question came from Andrew: “I’m about to start a new diet. I’ve tried lots of diets in the past, but I always end up quitting after a couple of weeks. Do you have any advice?
Making healthy choices and changes in your diet can boost your mood, energy levels and even help you shed a few pounds. However, there are many common mistakes people make when trying out a new diet that often leave them right back to where they started with an extra serving of guilt and shame.
To help you get started on the right foot, here are few tips and tricks to help you adopt and maintain a healthy lifestyle for the long haul.
The most important tip to maintaining a healthy diet is to be prepared. A simple way to do this is by cooking bulk-meals that will last you a couple days (pastas, stir fry’s, curries). Having healthy meals in the fridge can help you avoid ordering Uber Eats when you just can’t be bothered.
Stocking up on the essentials when you go grocery shopping can also make your life a lot easier. Aim to buy a variety of different coloured fruits and vegetables, quality proteins (tofu, lentils, beans, meat, dairy, fish), complex carbohydrates (sweet potato, brown rice, wholegrain pasta, legumes), healthy fats (hemp seed oil, olive oil, avocados), a variety of spices (for flavouring) and sauces (tinned tomatoes, coconut milk, stock). These foods are rich in nutrients and can be used in a variety of different meals, making your cooking process even easier.
Whether your goal is to lose weight or to improve your overall health—setting goals is essential. Make your goal even more real by writing it down, this will give you something tangible to work towards and will help you stay accountable. Be sure to also track your progress in order to stay motivated or find out where you may need to make adjustments or push yourself further. Don’t be scared to reassess your goals and adjust them accordingly along the way.
A diet should first and foremost be realistic and sustainable. If you make radical changes that don’t fit into your busy schedule or are too far-fetched, then it’s likely you’ll fall off the wagon. This can lead to feelings of guilt and shame that can increase the risk of reverting back to your old ways. Forming positive habits can take time and it may feel like you’re running on a treadmill at times, so remember to be kind to yourself. When you are reaching your goals, don’t forget to give yourself a pat on the back and be proud of what you’ve achieved.
When hunger pain strikes, it can be tempting to eat something that you'll later regret. Being prepared with healthy snacks is a great way to fend off those cravings. Opt for something that’s low in sugar and nutrient dense. Some healthy snacks include fresh fruit, nuts, seeds, smoothies, yoghurt, dips and crackers, home-made muesli/granola bars and bliss balls.
When you’re constantly doing the right thing most of the time, it’s important that you occasionally treat yourself, without feeling guilty. A great method to employ is the 80/20 principle – do the right thing 80% of the time and treat yourself the other 20%. Life is too short to not enjoy the things you love and when you do indulge, you’ll enjoy it even more. If you forgot to bring a healthy snack, don’t worry, one cheeky meal isn’t going to kill you or your progress, and may provide the energy you need at the time.
Maintaining a diet can be difficult, especially if you’re not prepared. With these tips you’ll have all bases covered, so when you do slip up, you can quickly get back on track. Change is hard, don’t forget to be kind and compassionate to yourself. You’ve already taken a huge step to improving your health and your life.
Congratulations to Andrew who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
Back, side or stomach—here’s how to find your sleeping sweet spot. Are you a back, side or stomach sleeper? Find out which one is the best for pain relief.
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By Benjamin Semmens, Registered Nutritionist (BHSc)
13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions.
This week’s question came from Desmond: “I’ve been waking up with a lot of pain in the back and knees, is there anything I can do?”
When it comes to getting a good night’s rest, your sleeping position is just as important as the number of hours you’re able to clock in every night. Knowing what sleeping position is right for you could not only improve your overall health, but can also reduce aches, pains and stiffness in the morning.
Read on for a full breakdown of the three main sleeping positions and how to decide which one is best for you (and your joints).
Let’s start with the sleep position that research suggests has the most health benefits – on your back. When you sleep on your back you are working with gravity, not against it, that can help to reduce pressure on your spine and joints, which is perfect for anyone who suffers from back pain or arthritis. Sleeping on your back can also reduce the risk of developing facial wrinkles, that can occur when your face is pressed against the pillow.
However, this position is less than ideal for snorers or individuals with sleep apnoea because it may trigger breathing difficulties. Be forewarned if you also have gastro-oesophageal reflux disease (GORD) or just ate a big meal, it may also spike up your acid reflux.
To optimize sleeping on your back, use a medium to firm mattress and place a small pillow underneath your legs that helps to support the spine. A thinner head pillow is best to avoid any straining on your neck and shoulders
Sleeping on your side is the most popular sleep position and is also great for anyone with lower back pain. It’s also the ideal position if you're pregnant and can help reduce snoring and sleep apnoea. In addition, this position is best for digestion and reduces acid reflux. To get the most out of this position, place a pillow between your knees, this can help to take the load off your lower back and hips which can lead to tightness or soreness in the morning (especially if you suffer from joint pain or stiffness).
On the downside, this position can also cause stiffness in the neck and shoulders. If you’re a side sleeper, you’ll need a thicker pillow to avoid this problem. Soft mattresses are best for side sleepers because it supports the contour of your spine.
Out of all the sleep positions, sleeping on your stomach is the least popular and may be the worst for your health. This position can cause both neck and back pain by straining your muscles and joints. There are a few handy tricks you can use if you can’t sleep any other way. Pretend you’re a skydiver and “free fall” with your arms and legs flared out. This can help relieve any pressure at your hips and shoulders.
Placing a pillow under your lower stomach and using a thin head pillow can also help ease the load on your spine and reduce back pain. You can even try changing the direction your head faces each night if one side of your neck and shoulders is tighter than the other. For all our belly sleepers, invest in a firm to hard mattress to help keep your spine aligned and prevent any pain or stiffness.
Congratulations to Desmond who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
]]>By Benjamin Semmens, Registered Nutritionist (BHSc)
13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions. This week’s question came from Angie: “I’ve been trying everything to lose weight, but still not seeing results. Can you help?”
Losing weight can be tough and feel like an impossible task at times. If you feel like you’ve tried everything and still can’t keep the weight off, it’s possible that a lack of sleep could be one of the reasons why you’re not getting the outcome you hoped for.
Keep on reading for more insight into how sleep affects weight gain and how you can get a better night’s rest to support weight loss so you can feel your best.
Sleep influences two important hormones that affect your appetite – leptin and ghrelin. Leptin is a known as your “satiety hormone” that suppresses your appetite—when leptin levels are high, we feel fuller. Ghrelin is known as your “hunger hormone” as it stimulates your appetite that causes you to feel hungry.
A large study of 1,024 adults by the Journal of PLOS Medicine found that reduced sleep was linked to higher levels of ghrelin and lower levels of leptin. These changes could lead to people feeling more hungry and less full resulting in increased food consumption and weight gain.
According to a study published in the American Journal of Clinical Nutrition, sleep deprivation causes changes in the frontal lobe of the brain that’s involved in self-control and decision making. If your decision-making skills are skewed due to poor sleep, you may find yourself eating high-sugar and high-fat foods that are loaded with calories that can cause weight gain.
Studies have also shown that people who sleep less consume more calories that can cause weight gain. A 2010 study in the American Journal of Clinical Nutrition of 12 men found that when participants were only allowed 4 hours of sleep, they consumed 559 calories more than when they had 8 hours of sleep. This may be due to an increase in poor food choices or appetite, but perhaps this is just because the longer you are awake, the more likely you are to consume food.
When you don’t get enough sleep, you may be too tired to exercise. Exercise is a great way to burn off those excess calories coming in from foods. Even if you do exercise, you’re likely to get tired quicker leading to a less intense workout. A 2008 study published in the NCBI on 15 men found that when they were sleep-deprived, the duration and intensity of their exercise decreased. Research has shown that getting more sleep can improve athletic performance in a range of sports including basketball, swimming , and tennis.
Insulin is a hormone that moves sugar from the blood and into your body’s cells to be used as energy. Insulin resistance, which can be triggered by poor sleep, is when our cells don’t respond well to insulin and can’t take up sugar as easily from the blood that can lead to excess calories being stored as fat.
While the main cause of weight gain is eating too many calories, insulin resistance can lead you to feeling hungrier over time resulting in increased calorie intake. This is also a risk factor for diabetes and obesity. To avoid insulin resistance, try to focus on getting better sleep and avoid the overconsumption of carbs and sugars in the diet.
Going to bed and waking up at the same time each day can help to regulate your sleep/wake cycle, resulting in a better night’s rest.
Humans sleep best in a cool, dark and quiet environment that can help ensure quality sleep.
Stress is a major contributor of sleep problems. Practicing stress management techniques such as mindfulness, yoga and deep breathing can help reduce stress. Check out 7 Natural tips for beating anxiety and getting a good night to learn more.
Regular exercise can help to reduce symptoms of insomnia and improve sleep quality. To learn more about exercise and insomnia you can read.
Sun exposure helps to regulate your sleep/wake cycles by influencing your internal body clock (circadian rhythm).
Eating large meals before bedtime can cause sleep disruptions. If you need to eat, eat something small and nutritious. To learn more about what foods are best before sleeping you can read Foods you should and definitely shouldn’t eat before sleep!
If you are having difficulty losing weight and you’ve tried everything, then sleep may be the solution to your problem. When you sleep well, you’ll help to regulate your appetite, eat less calories, choose better foods and exercise better that can support weight loss.
Congratulations to Angie who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
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By Benjamin Semmens, Registered Nutritionist (BHSc)
13 Seeds is back again with another edition of Friday Q&A, a digital series where we answer all your health and nutrition-related questions. This week’s question came from Sam who wanted to know “What’s your number one tip for reducing insomnia and getting a better night’s rest?”
If you wake up feeling unrefreshed and tired morning after morning? Chances are you may be experiencing insomnia. Most people assume that insomniacs are people who go for days on end without sleeping, but insomnia is diagnosed as having difficulty falling asleep, staying asleep, waking up too early or experiencing restless sleep multiple times a week.
It’s estimated that up to 15% of adults suffer from insomnia. (1) Many people choose to take sleeping pills to get some shut eye, the problem is that these medications can have many unpleasant side effects and can also be difficult to wean off. Knowing what to do if you experience insomnia can be overwhelming, but there’s one form of treatment right under our noses, and that's good old-fashioned exercise.
We all know the health benefits of exercise, from reducing chronic disease to improving your overall health. But recent research now suggests that exercise can even improve insomnia. A recent study on people who suffer from chronic insomnia who started regular exercise fell asleep 13 minutes faster and stayed asleep 18 minutes longer on average in as little as four weeks. Not to mention that exercise was just as effective as hypnotic drugs used to treat insomnia (2).
What if I told you that you can reap the benefits of exercise on sleep by partaking in fun and exciting forms of movement including dancing and rollerblading?
In this blog we’ll explain how exercise improves sleep and reduces insomnia, what type of exercise is best and the how to do it!
Your sleep/wake cycles are tightly regulated by your circadian rhythm – your internal body clock that regulates many bodily processes from your metabolism, weight, blood sugar and cholesterol. (3) Sometimes our circadian rhythms can become dysregulated through bad diet and lifestyle habits (eg. caffeine, stress, sleep/wake times etc). When your body clock is off it can cause insomnia and poor sleep. Regular exercise can reset your body clock helping you to fall asleep faster! (4)
As it gets closer to bedtime, your core body temperature starts to cool down naturally to prepare your body for sleep. (5) Exercise has a similar effect by also cooling your core temperature once you’ve finished your sweat session. While exercising your body temperature increases, and around 30 – 90 minutes post-exercise, your body starts to actively cool itself down.
Symptoms of anxiety and depression such as excessive worrying thoughts, stress, and hyperarousal can all cause sleeping difficulties. When you exercise, your body releases endorphins, chemicals that induce happiness and a sense of euphoria that improves sleep quality. (7) Certain types of exercise such as running also boost serotonin, the relaxing hormone that’s involved in your sleep/wake cycle that can help to regulate your sleep. (8)
You go through different stages of sleep. In Stage 3, known as your deep sleep stage, your body works to restore itself by healing your muscles and tissues in preparation for your next bout of exercise. Studies have shown that moderate aerobic exercise increases the duration you spend in deep sleep that can help to reduce muscles aches and pains that may be contributing to your insomnia. (9)
While the benefits of any form exercise in theory could help to improve sleep and reduce insomnia, research indicates that moderate intensity aerobic exercise is the best for improving sleep rather than high intensity exercise (10).
Believe it or not, even a single 30-minute exercise session can reduce the time it takes to fall sleep and increases the duration of your sleep. However, to get the best results you should be partaking in regular exercise with studies showing that long-term exercise (around 4 -24 weeks) can reduce insomnia symptoms such as falling asleep faster, sleeping longer, and improving sleep quality prior to commencing exercising (11).
Moderate aerobic exercise for periods of four to six months has also shown to reduce symptoms of depression (12) and improves overall sleep quality. (13) Some examples of moderate intensity exercise include brisk walking, water aerobics, bike riding, dancing, lawn mowing, hiking, and rollerblading! Just about anyone can participate in one of these forms of exercise, so there’s really nothing holding you back from improving your sleep and reducing symptoms of insomnia. Aim for 150 – 300 minutes of exercise a week.
Exercising boosts your mood and releases endorphins, but some experts recommend avoiding exercising 2 hours before bedtime. As you now know, your body temperature starts to drop around 30 – 90 post exercise that could help to improve your sleep, so this may not be necessary. If you do find that exercise is keeping you awake, plan to do it earlier.
You might even find it handy to keep a sleep diary and make notes about when you exercise, type of exercise, and your sleep quality to get a better idea of what improves your sleep. Just keep in mind that there may be other factors affecting your sleep such as caffeine, alcohol, stress, and meal timing.
Exercise is an excellent tool that can use to help improve your sleep and reduce annoying insomnia symptoms, meaning that you don’t need to rely on nasty sleep medications. You don’t need to run a marathon, instead you can reap the benefits of exercise even while dancing and cleaning the house, so long as you get your heart rate up high enough.
Congratulations to Sam who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
By Benjamin Semmens, Registered Nutritionist (BHSc)
When you’re not getting enough sleep, we often look to blame stress, anxiety, and medications as the culprits, but what if it’s actually poor gut health causing your sleepless nights.
Every single of us has our own unique gut microbiome, where trillions of our gut bacteria reside that affects our mood, digestion, inflammation, overall health, and perhaps even our sleep.
While the research on gut health and sleep is still emerging, we now have evidence to suggest that the health of your gut can influence how you sleep.
You’ve probably seen a bunch of advertisements claiming that you need to buy fancy gut supplements to repair your gut, but it’s really not necessary.
In this blog you’ll learn about gut health and its effects on sleep and how you can repair your gut without breaking the bank with some simple diet and lifestyle changes.
‘Gut health’ is one of those terms getting thrown around a lot lately, but what does it even mean? Gut health refers to your gut microbiome that’s made up of trillions of tiny microbes aka germs. While the majority of these microbes are bacteria-viruses and fungi also reside in the gut too.
But aren’t bacteria bad for us? Yes, they can be, especially if we have too much bad bacteria, however good bacteria are beneficial for your health and are needed for many functions in the body including regulating hormones, immune health, appetite, digestion, metabolism, mood and our stress responses. Hence why our gut microbiome is often referred to as our ‘second brain’.
Another fascinating role of the microbiome is that it produces and releases many neurotransmitters in the gut that influence sleep and our mood including dopamine (reward chemical), serotonin (happy chemical), and GABA (relaxing chemical). Our gut even produces our sleep hormone melatonin that’s involved in your sleep/wake cycle. (1) (2)
We all have our own unique gut microbiome which contains both good and bad bacteria that’s influenced by a range of factors including our genetics, environment, and diet. However, sometimes this balance can become disrupted by an increase in the growth of bad bacteria. There are many causes for dysbiosis including poor diet, stress, health conditions and medications such as antibiotics.
This imbalance of gut bacteria is sometimes referred to as dysbiosis that has shown to affect both our physical and mental health by influencing our mood, metabolism, heart health and immune system. In addition, dysbiosis is also associated with the increased risk of many chronic health conditions. (3)
While scientists now understand that our gut plays a role in many bodily functions, there’s now strong evidence to suggest that gut microbiome plays an important role in anxiety, depression, and other mental health disorders that can impact our sleep (4).
In fact, recent research has shown that when our circadian rhythms are dysregulated, it affects the healthy function of the microbiome suggesting a strong relationship between the gut microbiome and sleep (5).
A 2017 study in the Journal of Sleep Medicine assessed the role of the microbiome on sleep in adults aged between 50-85. Researchers found that higher levels of beneficial gut bacteria resulted in better sleep quality and brain function. (6)
There are a bunch of strategies that can help to improve the diversity and health of your gut. And when your gut is healthy, you'll not only be reducing your risk of chronic disease, but also supporting your mental health and sleep too!
Having a healthy gut not only reduces your risk of chronic disease such as inflammatory bowel disease, obesity, and cancer, but also supports your mental health and overall sleep hygiene. Here are few tips to help you get there:
What you eat has significant impacts on your gut health! Studies have shown that eating processed foods high in sugar and fat can alter the population of your gut microbiome, decreasing the number of healthy bacteria in your gut. (7) Replacing these foods with unprocessed nutrient dense foods such as fresh fruits, vegetables, whole-grains, nuts, and seeds can help to protect and restore the healthy bacteria in your gut.
We’re not suggesting the impossible task of chasing leprechauns. Instead, just eat a variety of different coloured fruits and vegetables. Plants contain an abundance of beneficial plant compounds (phytonutrients) such as antioxidants that are beneficial for your health. When you ‘eat the rainbow’ you’re providing a large diversity of nutrients that your gut bacteria can feed on that will benefit your health and your sleep! (8)
Yes, you read that right, prebiotics, not probiotics! Prebiotics are a type of fibre that feed the healthy bacteria in your gut. The best sources of prebiotics include bananas, apples, asparagus, artichokes, onions, leeks, and garlic. A 2017 study in the frontiers in Behavioural Neuroscience found that a diet containing prebiotics not only reduced stress but also improved sleep! (9)
Studies have consistently shown that regular exercise can change your gut health for the better, by altering the diversity of your microbiome that can boost your health and could improve your sleep! Moderate exercise has shown to reduce inflammation and reduce intestinal permeability aka leaky gut, a contributing factor to dysbiosis. Exercise every day to improve your gut bacteria. (10)
It’s no secret that stress is disastrous for your health, but stress can also wreak havoc on your gut! Studies have shown that stress is associated with changes in the gut microbiome that can alter our mood affecting your sleep. (11)
One of the best ways to manage stress and anxiety is through practicing mindfulness. For more information on how to practice mindfulness and other stress management techniques check out our blog 7 Natural tips for beating anxiety and getting a good night.
You don’t need to go out and buy expensive probiotics, instead you can focus on simple diet and lifestyle strategies that have been proven to be beneficial for your gut health.
If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
It’s easier than you may think! From diet, to exercise, to meditation—here are a few ways to keep anxiety-induced insomnia at bay.
]]>By Benjamin Semmens, Registered Nutritionist (BHSc)
We’re back again with another edition of Friday Q&A where we answer all of your health and nutrition-related questions.
This week, Mary got in touch with the 13 Seeds team and asked: I’ve been having a lot of difficulty sleeping lately and experiencing really bad anxiety. Are these related?
Short answer: Absolutely.
Anyone who experiences anxiety knows how debilitating these worrying thoughts can be, and can leave you ruminating for hours on end—struggling to get anything else done.
It’s also no secret that not getting enough sleep can be pretty stressful, but did you know that poor sleep is also linked to many common mental health conditions, including anxiety?
Sleep and anxiety have a bidirectional relationship, which means that not getting enough sleep can lead to anxiety, while having anxiety can also lead to a lack of sleep—and the cycle goes on and on and can have a long-term effect on your physical and mental health if left untreated.
Ready to snooze peacefully once again? Read on for more insight on how sleep and anxiety are connected, plus a few helpful tips to relieve your night-time anxiety.
While experts used to assume that sleep complications were a symptom of anxiety, it’s now becoming clear that sleep issues may actually be one of the contributors to different mental health issues, including anxiety, which affects one in four people in Australia.
Stress and anxiety have the same effects on our bodies by triggering the release of stress hormones, adrenaline, and cortisol. When these hormones are released in the bodies, they activate our fight-or-flight response that leads to an increase in blood pressure, and heart rate that disrupts our sleep. Simultaneously, this lack of sleep can also lead to even more anxiety and fuel the cycle further and further. (1, 2)
While it may feel like you switch off when you’re sleeping, your brain is actually working its way through different sleep stages which work together to boost your brain health (including your emotional and mental health). (3, 4)
It’s vital to get plenty of sleep during your REM (rapid eye movement) cycle in particular, which is your deepest stage of sleep which helps your brain process thoughts, memories, and emotions. Not enough REM sleep may lead to a lower mood, low emotional reactivity, and even an increase in suicidal thoughts. (5)
The first step to managing anxiety is understanding it. Get to know your triggers. Are you stressed from work? Do you have a history of trauma? Relationship issues? Take some time to be introspective and figure out what the underlying cause may be.
There can also be external factors including diet and lifestyle, but make sure to consult a health care professional if you have any questions or can use some more guidance.
There’s nothing like that first sip of coffee in the morning, but it’s not news that caffeine and anxiety are pretty close pals. It’s known to trigger a big release of adrenaline, which isn’t a bad deal during the day, but it can induce anxiety and sleep issues in the evening. Stick to one or two cups of caffeinated beverages a day and consume before midday to avoid restless sleep. If you still have cravings for the taste of coffee, you can always go for a decaf in the afternoon.
We’ve all been there. You come home after a long day of work and the first thing you do is reach for that enticing bottle of wine. But did you know that drinking alcohol can actually worsen your anxiety by altering your brain's chemical levels which support your mood and serotonin? If you’ve recently been experiencing an increase in anxiety, try taking a break from your night caps and keep track of your mood.
Exercise could be considered one the best natural solutions in preventing anxiety and improving sleep. It’s linked to increase your body’s anti-anxiety and anti-depression neurochemicals including serotonin, dopamine, and endorphins. It’s also known to activate and strengthen the areas of your brain that are linked to our fight/flight responses, which in the long run, reduces anxiety. (6)
If you’re new to anxiety, no need to stress because research has shown that you can feel its mood boosting effects after just one session—low or high intensity, any type of training will lead to lower anxiety and better sleep. (7)
Meditation has been proven to reduce anxiety and help improve sleep because of one key factor: mindfulness. When you’re mindful, you focus in on the present moment, rather than anxiety-inducing thoughts about the past or future. This practice has shown to increase the amount of gray matter in the brain, which is linked to increased emotional regulation and heightened focus. See for yourself—starting today, start meditating for only five minutes each day and see how it can help you get a better good night’s sleep.(8) You can also learn more about mindfulness and the positive effects of meditation with the help of a therapist.
A 2019 study found that older adults who consumed more saturated fats and added sugars reported higher levels of anxiety. (9) When you eat a well-balanced diet consisting of wholefoods (ie. fresh produce, protein, legumes etc.), you can help to regulate your blood sugar levels and provide important nutrients for your brain to reduce anxiety. It’s also essential to get essential fatty acids (fatty fish, algae, hemp seeds etc.) into your diet which help promote good brain health. (10)
At the end of the day, there’s nothing more important than getting a good night’s rest. While anxiety can be difficult to manage at times, there are diet and lifestyle choices that you can make to help reduce symptoms naturally. By avoiding stimulants, participating in regular exercise, meditating, and eating a well-balanced diet, you’ll notice a significant improvement in your sleep. If you are still having issues recharging at night, make sure you speak to your doctor for more guidance and to explore other options, including therapy.
Congratulations to Mary who won a $20 gift voucher just for asking Ben a question! If you have any other questions or need some extra support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au and subscribe to our blog for more updates.
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
Melatonin, a sleep hormone that your body naturally produces, can also be taken in the form of a supplement that’s been suggested to improve sleep, but does it actually work? are there any health risks linked to the use of melatonin? And is taking it even necessary if your body can produce it?
While the use of melatonin is considered to be safe short-term, the long-term effects of its use remains unknown! Not to mention the common side effects associated with the use of melatonin.
]]>Written by Benjamin Semmens (BHSc)
If you’re trying to get to better sleep quality right now, you’re not alone. And with the increasing rates of insomnia, it's no wonder why so many people are now choosing to supplement with melatonin!
Melatonin, a sleep hormone that your body naturally produces, can also be taken in the form of a supplement that’s been suggested to improve sleep, but does it actually work? are there any health risks linked to the use of melatonin? And is taking it even necessary if your body can produce it?
While the use of melatonin is considered to be safe short-term, the long-term effects of its use remains unknown! Not to mention the common side effects associated with the use of melatonin.
The good news is that you can easily increase your own natural levels of melatonin without having to take a supplement!
In this blog, you’ll learn all about what melatonin is, what it's used for, if it actually works, the risks of taking it, and how to boost your own levels of melatonin naturally!
Melatonin is a hormone produced by the pineal gland found in the brain that helps regulate your sleep/wake cycles known as your circadian rhythm.
Melatonin does this by signalling to your body that it's time to sleep, hence why it's known as your “sleep hormone”. As it gets darker, your body produces more melatonin, conversely, the lighter it is the less your body produces.
Melatonin supplements are most commonly used for sleep issues and insomnia. However, recent research suggests that melatonin may not be as effective for insomnia as once thought.
For example, the American Academy of Sleep Medicine (2017) and the American College of Physicians (2016) suggest that there’s not enough strong evidence on the effectiveness or safety of melatonin supplementation for chronic insomnia to recommend its use (1).
Shift workers are also known to take melatonin to help regulate their sleep/wake cycles, however, two reviews that assessed melatonin supplements on shift workers were small and researchers found the benefits for shifts workers inconclusive (1).
While the effects of melatonin supplements on sleep are still up for debate, they may however be effective for jet lag. Jet lag occurs when you travel across multiple time zones that can result in disturbed sleep, daytime tiredness, and impaired functioning. With research suggesting that melatonin supplements can help improve symptoms of jet lag (1).
One of the main concerns with the use of melatonin supplements is that over time your own production of melatonin will decrease causing dependence. While these effects are yet to be seen in short-term studies, long term use may still be an issue (2).
Generally, melatonin is safe to use short-term and it’s unlikely that you will become dependent, however, common side effects may include headaches, dizziness, nausea, and drowsiness.
While the short-term use of melatonin is considered to be safe, more research is needed to understand the long-term safety of melatonin. Especially when it comes to children (3).
With the increase of sleep issues in children, many parents are now choosing to supplement their children with melatonin. The problem here is that melatonin was designed for adults and there’s a lot that remains unknown about its effects in children (4, 5).
Being that melatonin is a hormone, it's possible that it could affect many aspects of hormone development including puberty and menstrual cycles, but researchers are still not sure at this stage. At this stage, it may be best to avoid giving children melatonin.
One of the biggest concerns of supplementing with melatonin is that many people are buying their melatonin online.
While melatonin is available in Australia, you currently need a prescription unless you’re over the age of 55, with a unique form of melatonin being sold over-the-counter.
To save the hassle, many people are now skipping this laborious process and going straight to the internet to source their melatonin. This is a serious concern as the actual melatonin content found in many supplements has been found to be surprisingly inaccurate!
A 2017 study published in the Journal of Clinical Sleep Medicine analysed 31 melatonin supplements and found that the amount of melatonin they contained often wildly varied from what was listed on the label, with the actual amount ranging anywhere from less than 80% to nearly 500% as much (6).
Researchers also found that the hormone serotonin was detected in 26% of the samples analysed. This could have potentially harmful effects for people with depression as many antidepressants work to increase serotonin levels in the brain that could result in serotonin syndrome.
If you currently take medications you may want to reconsider taking melatonin supplements that can interact with other medications including anticoagulants, antiplatelet drugs, anticonvulsants, contraceptive drugs, diabetes medications, and immunosuppressants. It’s important that you discuss with your doctor before deciding to take melatonin (7).
The awesome news is that your body already naturally produces melatonin, making the use of supplements unnecessary in most circumstances!
The easiest way to increase your own natural production of melatonin is by dimming the lights as it gets darker. When it comes to your electronics, you should either cease using them as it gets close to bedtime or alternatively use a blue light blocker or night mode.
You should also get plenty of sunlight in the morning and throughout the day that can help to regulate your melatonin production.
Managing stress is another simple way to increase your melatonin levels that can be achieved through exercise and mindfulness practices (eg. yoga & meditation).
If you are still having difficulty falling asleep, there are other herbs that have been shown to improve sleep quality with little to no side effects. These sleep-inducing herbs include valerian root, lemon balm, passionflower, and hops.
The effectiveness of melatonin supplements in sleep disorders such as insomnia and their use in shift workers is still up for debate, however, melatonin may be effective in reducing symptoms of jet lag.
While it's true that the short-term use of melatonin is considered safe, more research is needed to confirm its safety long-term, especially when it comes to children.
There are also many methods you can use to increase your own production of melatonin such as reducing light exposure, avoiding electronics at night, getting enough sunlight during the day, regular exercise, stress management techniques and sleep-inducing herbs.
The bottom line is that melatonin is safe to use short-term and may be effective so there's no harm in trying it. It’s important that you first speak to your doctor about a melatonin supplement to avoid dodgy products that are available online.
If you enjoyed this article and want to learn more about getting quality sleep, don’t forget to subscribe to our mailing list!
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
If you're struggling to wake up and get out of bed right now, you're not alone. Our lives have been temporarily put on hold with COVID-19 restrictions preventing us from doing the things we love in life!
Not having things to look forward to can take a huge toll on both your mental and physical health making it even harder to get out of bed in the morning that can leave you feeling a bit 'meh'.
Psychologists have even coined this feeling with a name: languishing – a sense of stagnation and emptiness. Feeling languished can make you feel depleted and exhausted which explains why getting out of bed is the last thing you want to do right now.
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Hey guys, welcome back to another edition of Friday Q&A, where our head nutritionist Ben answers your health and nutrition questions every Friday!
This week's question came from Kelly who explained "with everything going on right now I'm struggling to get out of bed, can you help?"
If you're struggling to wake up and get out of bed right now, you're not alone. Our lives have been temporarily put on hold with COVID-19 restrictions preventing us from doing the things we love in life!
Not having things to look forward to can take a huge toll on both your mental and physical health making it even harder to get out of bed in the morning that can leave you feeling a bit 'meh'.
Psychologists have even coined this feeling with a name: languishing – a sense of stagnation and emptiness. Feeling languished can make you feel depleted and exhausted which explains why getting out of bed is the last thing you want to do right now.
On the upside, there are some awesome techniques that you can use to spring out of bed in the morning that will boost your motivation and mood!
Starting your day right is essential - once you've got a morning routine down pat, you can feel calm, relaxed, and focused to be able to tackle whatever life throws at you.
In this blog, I'll teach you how to create the perfect morning routine that will help motivate you to get out of bed and set your day on the right course.
Congratulations to Kelly who won a $20 gift voucher just for asking Ben a question! You can send your questions to ben@13seeds.com.au
If you're waking every morning to an alarm and are constantly hitting the snooze button, it's your body signalling to you that you're not getting enough sleep! And once you overcome this issue you'll be operating on another level.
There are some simple ways to fix this, with the most obvious being going to bed earlier. This may take some time for your internal body clock aka circadian rhythm to adjust, but over time making this small change in your sleep schedule will allow you to wake up with ease without needing to press the snooze button 100 times.
Slowly reduce your bedtime by 5 – 10 minutes each night. Also be sure to exercise daily, manage stress, and avoid caffeine 8-10 hours before you plan to go to bed to make this process a lot easier!
Who isn't glued to their phones these days? The temptation to reach over and check your phone first thing in the morning is difficult, to say the least, but I can give you a bunch of reasons why you should avoid it!
When you wake up and check your phone, you're exposing yourself to texts, emails, tasks, and the crazy news of the world that can make you feel overwhelmed and anxious.
When you read texts or emails first thing in the morning your time and attention are being hijacked with other people's thoughts and needs instead of your own.
Not to mention that our smartphones are super distracting and if you start your day by checking your phone you're already setting yourself up for a day of distraction.
Wait until you've completed the rest of your morning routine (in the next section) until you check your phone.
Cold showers have many reported benefits, with the most common being increased alertness and focus. These effects are believed to be from the release of adrenaline in the body when the freezing water hits your skin.
I first tried cold showers for the first time many years ago when I first heard about Wim Hof (the cold-water guru), to no avail. I've only recently been brave enough to face a cold shower in the mornings when a friend of mine taught me a handy tip to reap the cold shower benefits while still enjoying my shower experience.
Next time you have a shower try this: take your hot shower as usual and do whatever you gotta do in there, when it's nearing the end of your shower brace yourself and turn the hot water off and see how many seconds you can stay under the cold water before you turn the hot water on again. Stay in the hot shower for another 30 seconds to warm back up and wallah!
I guarantee you that even 10 seconds under cold water will bring you to life in the morning, and you don't have to sacrifice your whole shower experience to reap the benefits.
Now that you're full of beans after your cold shower, it's time to ground yourself. When you wake in the morning your body's stress hormone (cortisol) levels peak that helps you get out of bed.
Mediation can help to lower cortisol levels allowing you to focus on the present moment, not the past or the future that can induce stress and anxiety. I find that meditating in the morning enhances the practice allowing your mind clarity before the stresses of the day have crept in (1).
Every morning I spend at least 5 – 10 minutes meditating before I exercise, but if you choose to meditate after exercise that's ok too. Meditation before exercise can help centre your focus on the workout and your day ahead, while meditation after exercise is a good way to cool down and use your breathing and awareness to unwind from the workout (1).
I can't stress the importance of exercise in the morning. I'm not asking you to have to be a 2-hour HIIT session or run a half marathon, just participating in any form of exercise will be beneficial to your morning routine.
There are many benefits to exercising in the morning that includes increased alertness, increased energy, better focus, improved mood, weight loss, and improved appetite. When you exercise your body releases adrenaline and endorphins that increase your alertness, focus, and boosts your mood (2).
As crazy as it sounds, using energy increases your energy in a variety of ways. When you exercise you produce more mitochondria that are known as the "powerhouse" of your cells. Exercise also boosts oxygen circulation inside your body allowing you to use energy more efficiently (3).
Lastly, exercise also supports weight loss and helps to improve appetite regulation. Do I need to give you more reasons to exercise in the morning? Grab your runners, lace up and get moving!
You've already got most of the harder parts done. Now it's time to organise yourself for the day with even a little bit of preparation going a long way! Start by writing down your daily tasks into your notepad or journal. When you write down your to-do list, it makes it one less thing to have to worry about.
Once you've written down your daily tasks and have a plan for the day don't forget to put a little box next to the items so that you can tick them off as you go. This process releases dopamine, the rewarding chemical in your brain that makes you feel good.
I also like to write down 5 things I'm grateful for. It could something small like ice cream, sunshine, or hot showers (lol). Gratitude journaling has been shown to reduce stress and is said to be the antidote to feeling sad (4).
My morning wouldn't be complete without blasting some of my favourite tunes. You've had such a busy start to your day focusing and completing all the hard stuff, now you deserve to treat yourself!
Music not only makes you feel amazing, but research has shown that listening to music can reduce anxiety, blood pressure, and pain as well as improving sleep quality, mood, mental alertness, and memory (5).
Another cool fact about music is it helps to boost creativity. When it comes to listening to music in the morning, I often pick upbeat songs or songs that remind me of a special memory in my life. Whatever song you choose it will guarantee to brighten up your morning!
Having a morning routine is essential to starting your day on the right foot. I know that this seems like a lot of work and is the last thing you'll feel like doing in the morning but be patient and you will notice the results.
You don't have to do all these tasks straight away, start with one at a time, and slowly build your way to the ultimate morning routine. Don't be surprised if you start to feel better, your mood improves, and you are more productive throughout the day!
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute as medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
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Written by Benjamin Semmens, Registered Nutritionist (BHSc)
If you’re not taking advantage of the benefits of napping, you’re really missing out! Often people complain that napping causes you to wake feeling tired and groggy, but these are generally those who haven’t yet mastered the art of napping!
I used to regularly try to overcome afternoon fatigue by drinking copious amounts of coffee, however this would often leave me feeling wired, unproductive, anxious and affect my sleep later in the evening.
My life changed when I travelled to Spain a few years ago where I learnt about the art of napping. In Spain, every afternoon they shut up shop and indulge in an afternoon nap, otherwise known as a siesta. Sounds crazy right? But this ancient tradition now has modern evidence to support its health promoting benefits!
Now, I must be very clear – there are some strict rules when it comes to napping. However, once you master this skill you can expect to feel less tired, more productive, improve your memory and boost your mood!
This may take some time, but I can guarantee that once you’ve learnt the ins and outs of napping, you will transform your afternoons and evenings from feeling fatigued and lazy to a productivity machine!
In the blog you’ll learn about the benefits of napping, and tips and tricks to master the art of napping!
To understand napping, you need to first understand the science of sleeping. Homeostatic sleep drive is a fancy term for the feeling of pressure to sleep. When you wake up in the morning your homeostatic sleep drive is low and gradually builds throughout the day up until you fall asleep at night. Once you fall asleep this cycle repeats again the following day (1).
Photo credit: CDC
However, napping during the day can reduce your sleep drive helping you to feel more wakeful and perform better. In fact, napping has been scientifically proven to reduce sleepiness, improve learning, aid memory formation, improve immunity and regulate emotions! (2, 3, 4, 5, 6)
Many large companies are now making the most of the benefits of napping with iconic brands endorsing “nap time” such as Nike, Google, Facebook, & Huffington Post (7).
Anytime you fall asleep you go through sleep stages and knowing how long to nap for is essential as your nap should neither be too short or too long.
Studies have found that five-minute naps provide no benefit as they do not allow you to progress into deeper restorative sleep stages (8).
Naps for 30 minutes or longer will help you to start to experience deeper (slow-wave) sleep that can help you awaken feeling rested and recovered ready for the afternoon and evening.
Be cautious though, because if you nap for too long you may wake up from slow-wave sleep feeling groggy that can last for a while!
As noted, the duration of your nap is essential! You want to be somewhere in between light sleep and deep sleep. Naps that last for 10 – 20 minutes, known as “power naps”, are considered ideal for most people because you generally wake without feeling groggy.
If you’re a night-shift worker or feeling unwell, these rules may not apply. Sometimes you need to take longer naps, especially when you’ve doing a graveyard shift or recovering from an illness.
The best time to nap is usually around six to eight hours after waking, for most people napping between 1-3pm is the optimal time. If you take your nap too late in the day or nap for too long, this can disrupt you sleep that night. That’s why it’s important that you find your perfect ‘nap time’ that works best for you (9).
One of tricks I picked up in Spain, is to always nap lying on your back. If you nap on your side or front, you may get too comfy and trick your body into thinking that its night-time and not wake up. I don’t know exactly why the sleeping on your back technique is so effective, but I’ve found since changing to this technique I’ve been able get up with ease!
If you trying to nap while the sun is blasting through the window you’re dreaming (pardon the pun). Providing your mind and body the right environment for napping is crucial! Firstly, make sure your room is as dark and quiet as possible. If for whatever reason you can’t do this, get yourself a sleeping mask and ear plugs. If you’re like me and like to dose off to peaceful sounds, you can now even purchase sleep masks with bluetooth headphones!
Going from your busy day straight into a nap can sometimes be extremely difficult, especially if you’ve been chugging lattes all morning. If I try to nap and feel my heart pounding and my mind racing, I know that I need I need to first unwind. I like to use guided meditation apps like headspace, calm, smiling mind (whatever one works best for you!). Once, I’m calm enough, I’ll switch to some calming music and… Zzz.
There is a myth that having a coffee before your nap will help waking up easier. The theory is that coffee takes 30 – 45 minutes to take effect, therefore you will awaken full of beans (another pun – seriously!).
But even tiny amounts of caffeine can mess with your sleep quality and in my opinion cancel out the potential of the benefits of napping. Having a nap after a coffee isn’t going to kill you, however its best to have your coffee a couple of hours prior to a nap to get the most out of your siesta!
Yes, in fact you’d be doing yourself a favour. If you go to sleep hungry, your blood sugar may drop too low, a process in the body known as hypoglycaemia. In Spain they typically have their siesta not long after lunch (probably for this reason) and why taking a nap in the early afternoon may be the optimal time.
One of the biggest mistakes that people make is using intense alarms to wake up that induces a stressed state, that is frankly the worst way to wake up in my opinion. Instead, try a gentle calming alarm that starts off quiet and gradually increases. This helps to signal your body to wake up, without your nervous system going bonkers.
Set an alarm for around 20 – 30 minutes once you’re ready to nap. I find getting some sunshine a great way to get back into the swing of things as it helps to signal to your brain that it’s time to wake up!
It took me a long time to master the art of napping and believe me I made all the mistakes you could possibly make when it comes to napping. I was napping for too long and waking groggy, or I was napping too late in the day and would be up all night feeling even more tired the following day. Now my body is basically hardwired to have a nap around 2-3pm every day and it has dramatically improved my health and performance in every way.
I’m not going to lie - napping isn’t for everyone! Take your time, be patient. Healthy habits can take some time to get used to. Don’t be surprised if you wake up feeling groggy the first few times after using the using the rules above. If you’re still struggling after a couple of weeks, then maybe napping isn’t for you and that’s ok!
Naps can be handy trick to help reduce sleepiness, improve learning, aid memory formation, improve immunity and regulate your emotions! Just Remember to follow the rules when napping that include napping for no longer than 30 minutes, don’t nap too late in the evening, and always lie on your back. To help make the waking up process easier set a calming alarm and get some sunshine to signal to your brain that it’s time to wake up.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute as medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
Often, people will do almost anything to get some shut eye including taking over-the-counter and prescription sleeping pills. However, if you’re not getting sleep night after night this is a red flag that there may be a more serious underlying cause for your insomnia.
While sleeping pills are effective short term, they’ve also been linked to addiction, overdose, daytime grogginess, and the increased risk of death compared to people who don’t use them. That’s why sleeping pills are a last resort and should only be used for a very limited time if ever.
That doesn’t mean that you should never use a sleeping pill again, but you should at least consider the risk vs benefits and what other options you have. Sleeping pills are ok for a once off, but if you use them long term, they are likely to make your insomnia worse in the long run. For example, recent research has found that sleep medications are not linked to better sleep long term.
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Hey guys, welcome back to another edition of Friday Q&A, where our head nutritionist Ben answers your health and nutrition questions each week!
This week’s question came from Max who was curious “Is there anything wrong with taking a sleeping pill?
To answer this question, let me first paint you a picture - it’s the middle of the night, you’re tossing and turning, and your mind just won’t stop racing. You’ve tried everything to get a good night’s rest, yet here you are lying wide awake in the middle of the night.
If you experience insomnia, you’re not alone! It’s estimated that insomnia affects around 1 in 10 Australian adults and is more common in women and older adults.
Often, people will do almost anything to get some shut eye including taking over-the-counter and prescription sleeping pills. However, if you’re not getting sleep night after night this is a red flag that there may be a more serious underlying cause for your insomnia.
While sleeping pills are effective short term, they’ve also been linked to addiction, overdose, daytime grogginess, and the increased risk of death compared to people who don’t use them. That’s why sleeping pills are a last resort and should only be used for a very limited time if ever.
That doesn’t mean that you should never use a sleeping pill again, but you should at least consider the risk vs benefits and what other options you have. Sleeping pills are ok for a once off, but if you use them long term, they are likely to make your insomnia worse in the long run. For example, recent research has found that sleep medications are not linked to better sleep long term.
In this blog you’ll learn about why sleeping pills may not be useful, how they could be doing you more harm than good, and some natural alternatives to help improve your sleep!
Congratulations to Max who won a $20 gift voucher just for asking Ben a question! You can send your questions to ben@13seeds.com.au
Prescription sleep medications may not be linked to better sleep long-term. A recent study in the British Medical Journal found that long-term prescription sleep medication use did not lead to better quality of sleep in middle-aged women in the US.
The study followed the sleep habits of 238 women taking sleep medication for insomnia, as well as 447 women not taking medication, who also had insomnia over a two-year period. The results from the study showed little to no difference in sleep quality for both groups of women. Researchers concluded that “the efficacy of long-term sleep medications should be re-evaluated.”
What does this study suggest? The use of using sleeping medications long-term may have relatively little effect and should be avoided. These findings have huge implications considering that an estimated 9 million Americans are currently relying on sleeping medications! (1)
All prescription drugs have some level of side effects, including sleeping pills. You should be aware of them to be able to make the decision whether you should or shouldn’t take sleeping pills.
The most common side effects of sleeping pills include drowsiness the following day, headaches, muscle aches, constipation, dry mouth, concentration issues, and increased risk of falls.
There are also other risks of sleeping pills that include:
- Drug tolerance - overtime you may build up a tolerance to sleeping pills, meaning you need to take more and more, increasing the risk of side effects.
- Drug dependence – You may start to rely on sleeping pills to fall asleep, and without them may make getting sleep even harder causing addiction.
- Withdrawal symptoms – if you stop taking the medication, you may experience withdrawal symptoms such as nausea, sweating, and shaking.
- Drug interactions – Sleeping pills can interact with other medications. This could worsen side effects and can be extremely dangerous when taking with pain killers and other sedatives.
- Rebound insomnia – If you suddenly stop taking sleeping pills, your insomnia can become even worse.
- Hiding an underlying problem – You may have an underlying medical, mental health or sleep disorder that’s causing your insomnia that can’t be treated with sleeping pills (2).
If you desperately need sleep then using a sleeping pill as once in a blue moon is ok, but what if there was a way to get immediate sleep with minimal side effects? That’s where you can use natural sleep aids. Certain herbal supplements have been proven to work and have a very minimal risk of side effects.
Valerian is a sedating herb that’s sometimes referred to as “natures Valium” that has been used since Ancient Greece to treat insomnia and anxiety. Valerian is believed to work by increasing levels of the brain chemical GABA that has a calming effect (3, 4, 5).
Lemon balm is lemon scented herb that comes from the same family as mint. Lemon balm contains a compound called rosmarinic acid that helps to prevent the breakdown of GABA in the brain that induces calming effects that can be beneficial for anxiety and sleep disorders like insomnia (6, 7, 8).
Passionflower is a popular herb that’s used to treat anxiety and insomnia. Passionflower works in a similar way to valerian by boosting levels of GABA in the brain that helps slow brain activity allowing you to relax and sleep better (9, 10).
Hops are the flowers of the hop plant Humulus Lupulus. You might know hops as the ingredient they add to beer but hops are also a mild sedative used for anxiety, nervousness, and insomnia. Hops can benefit your sleep by regulating serotonin (happy brain chemical), melatonin (sleep hormone) and GABA (11).
Getting sleep is essential, especially if you need to be on your game the following day. Reaching for a sleeping pill makes sense, but there are a bunch of risks and side effects that go along with taking them. Long term use of sleeping pills may be ineffective, suggesting the use of alternative treatments as a better option to improve your sleep.
Certain natural sleep aids have been proven to work and have very low risk of side effects. If you are experiencing insomnia night after night, speak to your doctor to assess if there is an underlying cause.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute as medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
Sleep is one of, if not the most important aspect of your health! And not getting enough of it can not only affect your productivity and mood but can also increase your risk chronic health conditions such diabetes, heart disease, obesity, depression, and even early death!
Yet with modern day life, we have normalised the use of premature alarms, sleeping pills, prioritising work over sleep, and the excessive use of electronic devices that wreaks havoc on your sleep!
Sleep isn’t just a form of rest, it’s your lifeline! Without it you’ll be sacrificing living life to its fullest potential and putting both your mental and physical health at risk.
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Sleep is one of, if not the most important aspect of your health! And not getting enough of it can not only affect your productivity and mood but can also increase your risk chronic health conditions such diabetes, heart disease, obesity, depression, and even early death!
Yet with modern day life, we have normalised the use of premature alarms, sleeping pills, prioritising work over sleep, and the excessive use of electronic devices that wreaks havoc on your sleep!
Sleep isn’t just a form of rest, it’s your lifeline! Without it you’ll be sacrificing living life to its fullest potential and putting both your mental and physical health at risk.
Not to mention the costs of sleep deprivation, with an estimated $66.3 billion spent each year on financial and healthcare costs in Australia. Even the environment has also suffered with many major industrial disasters attributed to sleep deprivation including Three Mile Island, Chernobyl, and the gas leak at Bhopal.
Most adults require around 7-9 hours of sleep, but many of us would struggle to get the minimum at best. Our busy work and life schedules, daily stresses, disruptive bedroom environment, and health complications can all cause us struggles to get enough sleep.
If you’re the type of person that has problems falling asleep and staying asleep, feel excessively fatigued or drowsy, wake up feeling groggy, feel the need to drink copious amounts of coffee or struggle to focus or be productive then this article is a must read!
In this blog well discuss how your sleep works, what happens if you don’t get enough sleep, and how you can take control of your sleep-wake cycles to live life to its fullest potential!
Your internal body clock aka your circadian rhythm is responsible for when you fall asleep and when you wake up. This clock works on a 24-hour cycle, for example when you wake up in the morning, your energy levels should be at their highest and as the day goes on, you’ll slowly start to become more tired until you’re so exhausted that you’ll peacefully doze off at night.
However, there are many factors that influence your sleep cycle, most importantly adenosine and light exposure.
Adenosine is a compound produced in your brain with levels increasing throughout the day that cause you to become tired. Interestingly, caffeine works to block adenosine and can explain why you feel less sleepy and more alert after your regular coffee fix, and why caffeine also disrupts your sleep! (1)
Light also plays an important role on regulating your circadian rhythm. When your eyes are exposed to light, it signals to your brain that its daytime. When the sun rises and you’re exposed to light in morning this causes a release of your stress hormone cortisol, the helps you to feel energetic and alert (for more info on stress and sleep click here). And when sun begins to set and it naturally becomes darker and your body starts to release melatonin, the hormone responsible for making you feel sleepy.
As you can probably already gather, if you don’t get enough light during the day or are getting too much artificial light at night this can have major consequences on your sleep-wake cycle. Not to mention, the effects of chronic stress that cause cortisol spikes throughout the night causing you to wake up at all sorts of weird hours.
Photo credit: https://www.liveli.com/blogs/the-wave/circadianrhythm
Throughout the night you fluctuate between 4 different stages of sleep. During a typical nights rest you go through 4 to 6 sleep cycles that range anywhere from 70 to 120 minutes.
Stage 1, 2, & 3 are non-rapid eye movement (NREM) stages that are lighter stages of sleep, while stage 4, rapid eye movement (REM) stage is a deeper stage of sleep that is essential for memory, learning and creativity and where your most vivid dreams occur (2, 3).
Stage 1 (NREM): the first stage of sleep is the transition between wakefulness and sleep that typically lasts around seven minutes. In this stage your muscles relax and your heart rate, breathing, eye movements and brain waves begin to slow down. This is the lightest stage of sleep.
Stage 2 (NREM): the second stage of sleep is typically the longest of the four sleep stages and is deeper than stage 1. In this stage your heart rate, breath rate and muscles relax even more. Your body temperature decreases, brain waves become slower, and your eye movements will stop.
Stage 3 (NREM): is the stage important for making you feel alert and refreshed the following day. In this stage your heat rate, breathing and brain activity reach their lowest levels and your muscles will be the most relaxed. This stage is longer than the earlier cycles of sleep, and then decreases throughout the night.
Stage 4 (REM): This stage occurs approximately 90 minutes after you fall asleep. In REM (rapid eye movement) sleep your eyes move rapidly move back and forth (as the name suggests). Your breathing, heart rate and blood pressure begin to increase. This is the stage where most of your dreaming takes place and where your arms and legs become paralysed to prevent you from physically acting out your dreams. This stage is also where memory consolidation occurs – the process of converting recent memories into long-term memories.
In the earlier part of the night the cycles are shorter and are more NREM dominant, throughout the night the cycles gradually increase in duration with REM stage becoming more dominant until you awaken in the morning.
As you age, REM sleep becomes shorter, meaning you spend more time in NREM sleep, and why you may need more sleep as an older adult (3, 4)
Most adults are recommended to get 7-9 hours of sleep each night, however what’s of equal importance is your quality of sleep. If you’re waking up constantly throughout the night, this causes a disruption in your sleep cycles that can negatively impact many aspects of your health.
Sleep is essential for regulating brain function and behaviour and even short-term deprivation can affect your daily life by causing attention problems, reducing your productivity, affecting your mood, and causing fatigue.
People often become used to feeling sleep deprived thinking its normal, but long-term sleep deprivation can have serious health consequences including increasing your risk of chronic health conditions such diabetes, heart disease, obesity, depression, and early death! (5)
One the easiest ways to hack your sleep-wake cycle is by regulating your light exposure. This can be easily achieved by getting sunlight first thing in the morning. When you get morning sunlight, it signals to your brain that its daytime and it’s time to kick some a**.
These days, it’s not realistic that we spend the whole day outside, and in truth, it’s not really necessary. Even 10 minutes of natural sunlight each morning can significantly help to wake you up.
It’s also important to continue to take regular outdoor breaks during the day that can help to keep your circadian rhythm in check by allowing the natural sustained release of cortisol during the day and in turn, the release of melatonin at night.
Now that you’ve got the day sorted, you now need to focus on what you do at night. Your eyes have blue light sensors that signal to your brain that its daytime and prevents you from feeling sleepy by blocking the production of melatonin (sleep hormone).
Both artificial light and natural sunlight emit blue light, which is great during the day, but it’s the last thing you need to be able to sleep at night. When you turn all the lights on in your home at night you are signalling to your brain that it’s still daytime (even though it’s quite clearly night-time outside) that explains why you’re sleeping patterns are all out of whack! (6, 7).
The are some simple ways to avoid this situation. Firstly, it helps if you can dim your lights as it gets darker. If you can’t dim your lights, there are alternative approaches such as wearing tinted glasses that you can purchase online that effectively block blue light.
In fact, studies have shown that tinted glasses can help your body to produce the same amount of melatonin, regardless of how bright the room is. I know, it’s a pretty radical move, but if you’re struggling to sleep and your sleep cycles are off it may be worth consideration (8, 9).
Your electronic devices also emit blue light, that’s why everyone is always telling you to avoid electronics at least an hour before bed. Let’s be honest - how many people actually do this?
We’re all guilty of scrolling on our phones or indulging in a TV show before bed. If you’re this type of person you’re in luck because there are some measures you can take to reduce blue light exposure from your electronics.
For example, there a bunch of blue light blocking apps for your phone. Your phone may already even have a ‘night mode’ already installed. If you’re worried about blue light from your computer, then you can use a program called F.lux that does the same thing for your computer.
If you try these methods in addition with the usual sleep hygiene suspects that can also regulate your circadian rhythm (eg. going to bed and waking up at the same time each night and avoiding caffeine and alcohol in the evenings) then you can help to get your sleep-wake cycle back on track that can help you thrive and support your body’s ability to fight disease.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
With the current situation of COVID-19, it’s no wonder that we’re all feeling more stressed and anxious! The problem with stress is that it can cause sleep issues - this relationship becomes even more complicated because poor sleep can make anxiety worse!
When you’re stressed your body releases stress hormones aka cortisol to help you deal with stressor eg. you’re more focused, you’ve got more energy, and your eyesight and listening becomes sharper.
This is all part of fantastic evolutionary process in your body called your ‘fight or flight’ response that is perfect for dealing with short-term stressors.
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Hey guys, welcome back to another edition of Friday Q&A, where our head nutritionist Ben answers your health and nutrition questions each week!
This week’s question came from Lara who explained “I’ve been feeling really stressed and anxious lately and struggling to sleep – what can I do?”
With the current situation of COVID-19, it’s no wonder that we’re all feeling more stressed and anxious! The problem with stress is that it can cause sleep issues - this relationship becomes even more complicated because poor sleep can make anxiety worse!
When you’re stressed your body releases stress hormones aka cortisol to help you deal with stressor eg. you’re more focused, you’ve got more energy, and your eyesight and listening becomes sharper.
This is all part of fantastic evolutionary process in your body called your ‘fight or flight’ response that is perfect for dealing with short-term stressors.
But if you’re stressed all the time and in a constant state of ‘fight or flight’, how the heck are you meant to sleep? we need the exact opposite conditions to be able to fall asleep and stay asleep!
As you can imagine being in this heightened state constantly is incredibly exhausting for your body, making sleep even more essential! Unfortunately, getting sleep when you’re stressed is even harder!
In this blog you’ll learn all about how stress affects your body and your sleep, and how you can manage stress to get a better night’s rest.
Congratulations to Lara who won a $20 gift voucher just for asking Ben a question! You can send your questions to ben@13seeds.com.au
It’s first important to discuss the importance stress, as stress is not always a bad thing – in fact we need it to some extent! When you’re faced with a stressful situation your body releases a stress hormone called cortisol.
It’s completely normal and healthy that when you wake in the morning your cortisol levels peak and gradually decline throughout the day. This helps you to get out bed and feel motivated to tackle the day.
But when you’re in constant state of stress your cortisol becomes dysregulated. For example, it might be low in morning and then peak at night. If you’re the type of person who drags yourself out of bed in the morning but are hyperalert at night or you just feel flat all the time, then chances are you may have a cortisol problem!
Photo credit: https://experiencelife.lifetime.life/article/the-cortisol-curve/
Short term (acute) stress is healthy, for example when you’re running late, your heart rate is high, you’re breathing becomes faster and you’re hyper focused to help get you to where you’re need to be on time. Once you’ve arrived, your body gradually decreases the release of cortisol and now, you’re back to feeling (relatively) normal.
Chronic stress is where things can become complicated, examples include financial concerns, relationship issues, work problems and trauma. Your body typically internalises these stressors and over time this can lead to feelings of fatigue, depression, anxiety and worthlessness. Chronic stress can also cause cortisol dysregulation making your sleep even worse!
Insomnia is a common sleep disorder that can be caused by chronic stress that is estimated to effect around 10 -30% of adults! Insomnia causes many sleep complications including problems with falling asleep, staying asleep and sleep quality (1).
To make matters worse, many restless nights accompanied by insomnia can cause a variety of complications during the day such as fatigue, attention problems, reduced performance, irritability, anger, mood disturbances, low motivation, reduced energy and increased risk of mistakes and accidents.
If you have insomnia, you’re also at a greater risk of developing chronic health conditions such as heart disease, high blood pressure, diabetes, depression/anxiety, and obesity (2).
Adults are suggested to get around 7-9 hours of sleep a night and getting enough sleep you can help to manage your stress. Unfortunately, getting a good night’s rest can feel impossible when you’re stressed out! That’s why it’s essential that you manage stress to help improve your sleep to reduce your stress levels.
What you do during the day can dramatically help to manage stress that in turn can improve your sleep! Here are a few simple tips to help manage stress.
There are a bunch of foods that can help to reduce stress and improve sleep by supporting neurotransmitter pathways. Key nutrients include B vitamins, magnesium, protein, and essential fatty acids. The best way to get these nutrients is by eating green leafy vegetables, nuts, seed, wholegrains, legumes, lean proteins, fatty fish and hemp seeds (3, 4).
Exercise helps to reduce stress and boosts your mood that can help you to sleep at night. When you exercise your body releases endorphins, chemicals in your body that make you feel good! Exercise also releases dopamine, the reward chemical in your brain that reduces anxiety and increases feelings of happiness.
Lastly, exercise also boosts serotonin, a brain chemical that improves your overall sense of well-being and mood that can also help to improve your sleep cycles affected by stress and anxiety (5).
There are many relaxation techniques that can help to reduce stress and improve sleep. Meditation is one of the most common and scientifically proven techniques to manage stress. When you meditate you bring your thoughts to the present moment rather than focusing on the past or the future that can induce anxious thoughts. Guided meditation apps are a great way to get started (eg. headspace) (6).
Yoga is another popular relaxation technique that encompasses meditation, breathing, and body work that can help to reduce stress. There are many different types of yoga, however some practices such as yin yoga are really focused on helping you to relax and unwind.
You don’t have to go to a yoga studio, all you need is a computer with YouTube and a yoga mat where you can find thousands of yoga lessons (7).
If you don’t have time to do meditation or yoga, you can even do quick and simple breathing techniques such as the 4-7-8 method that involves breathing in for 4 seconds, holding for 7 seconds, then slowly breathing out for 8 seconds that can help to reset your nervous system into a calm state to help you sleep better (8).
Journaling is a great technique for reducing stress. When you write a journal, it helps to release emotions by taking all your worrying thoughts out of your mind and into your journal.
One of the most common forms of journaling is writing down your thoughts and feelings, alternatively you can write a gratitude journal where you write down the things you are grateful for in life that are proven strategies to manage stress. Regardless of what type of journaling you do, the process of putting pen to paper can help to reduce stress and improve sleep (9).
If you have tried all the above, then you can try implementing alternative stress management techniques. First, you need to try to recognise where your stress is coming from as generally there’s a source (eg. relationship problems, work problems etc).
Once you identify the source of your stress come up with a plan to minimise the stress by either minimising it or removing it, if you can’t do either of the former then you need to learn to cope with it (using these tips!).
Creating achievable goals can also help to minimise anxiety, when you accomplish goals, it releases dopamine in the brain that makes you feel good that is the antidote to stress.
When you’re feeling stressed, it’s important that you don’t isolate, instead seek support from your family and friends that can help to guide you with these anxious thoughts. Even one conversation with a loved one can dramatically reduce pent-up feelings of anxiety.
If you are still having problems with anxiety and poor sleep, you can try cognitive behavioural therapy (CBT) with a trained psychologist. CBT focuses on changing behaviours by improving your regulation of emotions to develop healthy coping strategies when you’re feeling stressed or anxious.
CBT has also shown to be an effective treatment for insomnia related issues. Speak to your doctor about a mental health plan who can help you find a psychologist that is right for you (10).
Stress is completely normal, and as you now know we need stress. Acute stress is healthy and helps you perform; however chronic stress can have disastrous consequences on your health and your sleep. To fix the sleep, you have to manage the stress.
This may seem difficult but using our stress management tips overtime can make a real difference to help you feel less stressed and better rested to live life to its fullest! If you need further support with sleep hygiene, check out this blog.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
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It’s almost midnight and suddenly you have a desperate urge of hunger. This is completely normal especially if you didn’t eat enough during the day or maybe you feel stressed and anxious and are looking for comfort from food. However, what you choose to eat, or drink can have a huge impact on how you sleep!
If you struggled to sleep when you were younger, you were probably told to follow the old wives’ tale of having a warm glass of milk – turns out they weren’t wrong!
In fact, there are many types of foods and drinks that have a sleep-inducing effect, however, there are also foods that can make your sleep a hell of lot worse!
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
It’s almost midnight and suddenly you have a desperate urge of hunger. This is completely normal especially if you didn’t eat enough during the day or maybe you feel stressed and anxious and are looking for comfort from food. However, what you choose to eat, or drink can have a huge impact on how you sleep!
If you struggled to sleep when you were younger, you were probably told to follow the old wives’ tale of having a warm glass of milk – turns out they weren’t wrong!
In fact, there are many types of foods and drinks that have a sleep-inducing effect, however, there are also foods that can make your sleep a hell of lot worse!
You may have heard that it’s bad to eat right before bed, but sometimes not eating late at night can have equally disastrous effects for your sleep. For example, if your blood sugar drops too low during the night it’s not uncommon for to awaken in the middle of the night.
That’s why it’s essential to know what foods you should and shouldn’t eat to ensure you get a good night’s rest!
In this blog you’ll be learning about rules for eating late at night, nutrients that support sleep, and the best and worst foods for sleep.
The first rule to eating late at night is knowing what you should and shouldn’t eat just before bedtime. For example, if its more than 2 hours before bedtime you can indulge in a heavy meal, however if it's less than 2 hours before bedtime you should avoid eating large meals and stick to a nutritious snack that induces quality sleep.
Hunger sometimes is inevitable – when you’re hungry, you gotta eat. It’s important to understand what nutrients support a good night’s rest as some foods can improve rest, while others can make getting to sleep a real struggle.
When you’re feeling hungry late at night you need to focus on a couple of key nutrients - tryptophan and magnesium. Tryptophan is an amino acid that helps to regulate your sleep and mood. Magnesium is an essential mineral that has many important roles including inducing relaxation.
Tryptophan and magnesium both have an important role in helping to produce and regulate our sleep hormone melatonin that’s essential to our sleep-wake cycle (aka circadian rhythm) by signalling to our brain that it’s time to go to sleep.
Let’s kick things off with the OG (original gangster) of sleep-inducing foods. Milk contains both tryptophan and calcium. Calcium has also shown to regulate our sleep cycles with one study showing that calcium deficiency can cause sleep issues and by increasing calcium you can improve sleep. What if I’m plant based? many plant-based milks are fortified with calcium that will have the same effect (1).
Cherries are not only great on top of a cake but are also a natural source of melatonin that regulates your sleep-wake cycles. A 2012 study found that melatonin was significantly increased in people who consumed cherry juice, compared to the people who didn’t. This resulted in increased sleep duration and sleep quality making cherries a great late-night snack (2).
Bananas are a highly nutritious fruit that are high in magnesium and are also a rich source of melatonin that supports healthy sleep. Bananas also contain large amounts of potassium; research has shown that potassium deficiency can cause sleep disruptions. Bananas are the perfect late night snack because they also provide carbs that can help you to feel full until the morning (3, 4).
Walnuts are a tasty snack that can support sleep in a couple of ways. Walnuts are a great source of healthy fats, including omega 3 fatty acids that have a role in serotonin (amino acid) production that can induce relaxation to support quality sleep. Walnuts also contain a large amount of magnesium and melatonin that can help you to improve your sleep quality. Aim for a small handful, as nuts contain a lot of calories (5, 6, 7).
Ever wondered why you fall asleep after a big Christmas lunch? Turkey is one of the highest sources of tryptophan and is one of the most well-known foods to support sleep. The reason why is that tryptophan is converted into serotonin (relaxed brain chemical) and melatonin (sleep hormone) that make you feel relaxed and ready for bed. It’s probably best not to eat a whole roast before going to bed. Instead try something light like a turkey sandwich or turkey on crackers – Yum! (8)
As tempting as it to munch on something fried late at night, its best that you avoid fried foods as they can make your sleep worse. Eating any type of fried food prevents your oesophagus from fully tightening that can cause acid reflux and heartburn. Greasy fried foods are harder to digest triggering heartburn and indigestion. Avoid fried foods late at night (9).
Spicy foods should be avoided before bed as they can cause your sleep to be disrupted. Spicy foods boost your metabolism by increasing your heart rate and producing heat. This causes issues late at night as we need to have a cool body temperature and a lower heart rate to be able to fall asleep. Spicy foods can also be difficult to digest and cause heartburn – making them not ideal for sleep! (10)
While it’s true that chocolate contains magnesium, it also contains caffeine and high amounts of sugar. Caffeine is a nervous system stimulant meaning that it will make you more alert and not in a relaxed state required for sleep. It’s not all bad news though, as mentioned dark chocolate contains high amounts of magnesium and consuming small amounts during the day can be beneficial. Dark chocolate sandwich anyone? (11)
Citrus fruits including oranges, lemons, limes, and grapefruit are delicious and nutritious, however they are also highly acidic that can trigger heartburn and indigestion disturbing sleep. Acid reflux can be even worse when you go to sleep because you are lying down, meaning your stomach acid can flow upwards to your chest causing heartburn keeping you awake. Avoid eating citrus foods too late at night (12).
While alcohol has a sedative effect that can make you feel relaxed and sleepy, it can also contribute to poor sleep and multiple awakenings during the night. Drinking alcohol before bed can cause you to fall asleep quicker, however this type of sleep is typically the lighter stages of sleep as alcohol suppresses your deep sleep cycle (REM) sleep. This reduces overall sleep quality that can lead to shorter sleep duration and more waking up during the night (13).
When you’re hungry you’re hungry for a reason! You shouldn’t neglect your hunger just because it's late at night. It’s important that you’re choosing the right snacks that can help to support your sleep, not make it worse. Try to eat enough during the day to avoid food cravings late at night that can help to improve your sleep.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute as medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
Fatigue is an extremely common condition and can be caused by many underlying factors such as alcohol abuse, health conditions, medications, stress, lack of sleep, and insufficient exercise. However, a lot of people don’t realise that a poor diet is also one of the biggest contributors to fatigue!
The good news is that there are some simple dietary changes that you can make and foods that you can eat that can help you to fight fatigue – regardless of what your circumstances are!
]]>Written by Benjamin Semmens, Registered Nutritionist (BHSc)
Hey guys, welcome back to another edition of Friday Q&A, where our head nutritionist Ben answers your questions each week!
This week’s question came from Ella who wanted to know “What foods can I eat to fight fatigue?”
Fatigue is an extremely common condition and can be caused by many underlying factors such as alcohol abuse, health conditions, medications, stress, lack of sleep, and insufficient exercise. However, a lot of people don’t realise that a poor diet is also one of the biggest contributors to fatigue!
The good news is that there are some simple dietary changes that you can make and foods that you can eat that can help you to fight fatigue – regardless of what your circumstances are!
If you’re the type of person that finds it almost impossible to get out bed in the morning or you struggle to be able to do the things you used to love doing, then you may be suffering from fatigue.
Fatigue is described as an overall feeling of tiredness or lack of energy. If you have fatigue, you generally have no energy and motivation to do anything!
In this blog you’ll learn all about what foods you can eat and what dietary changes you can make to fight fatigue to have the energy to do the things you love in life!
Congratulations to Ella who won a $20 gift voucher just for asking Ben a question! You can send your questions to ben@13seeds.com.au
Food is a source of energy, that’s why we eat it! Intermittent fasting (IF) is one the latest diet trends that many people claim increases their energy and improves performance.
Intermittent fasting is when you only eat within a restricted time frame, typically around 8-10 hours generally (most the time this just includes skipping breakfast). For example, you’d eat all your food and drinks (water excluded) between 12-8pm (1).
While many people thrive on a fasting diet, some people may really struggle while fasting that can contribute to fatigue. To understand how fasting may or may not work you first need to understand your body uses energy.
We have two main sources of energy that our bodies prefer to use - carbs and fats. When we eat carbs in the diet our body breaks them down into glucose aka blood sugar.
When we don’t have enough blood sugar, our body starts to break down fats in the body creating ketones. When your ketones are high enough you are in a ketogenic state, commonly seen on a keto diet that is thought to improve energy and performance.
The keto diet works by consuming predominantly fats, meaning that our body is being fuelled by ketones rather than glucose. The reason why these are the two main energy sources is that both glucose and ketones can cross the blood brain barrier and can be used as fuel for the brain.
We can function off either carbs or fats, however some people feel better on a mixture of carbs and fats (that most of us eat), while others feel better by eating predominantly fats (aka keto diet).
When you fast you also induce ketogenesis by having a lack of sugar in the blood, leading to the breakdown of fats. While we don’t necessary need carbs in the diet and can use fats instead, some people can really struggle while fasting or on the keto diet due to low blood sugar causing fatigue! (2, 3)
If you try fasting or the keto diet and after a couple of weeks, you’re still feeling fatigued, then there’s no harm in going back to your regular routine that can probably help you to fight fatigue and feel more energised throughout the day.
While carbs and fats are the main supply of energy in your body, protein is essential for both growth and recovery that helps fight symptoms of fatigue.
Protein also has some other very important roles including maintaining cell health, transporting vitamins and hormones, and preserving lean muscle mass.
Furthermore, proteins are also required for a healthy immune system, making protein an essential nutrient for your body!
When you eat protein with each meal it helps to slow the digestion of carbs resulting in the sustained release of blood sugar that helps prevent fatigue after a meal.
Animal sources of protein include meat, poultry, fish, eggs, and dairy products. While plant-based sources include legumes, soy products, nuts, and seeds. Grains and vegetables also contain protein, but in smaller amounts.
If you’re feeling fatigued, protein can help boost your energy! Aim to eat at least 1 g/kg of protein a day, and make sure you have minimum one protein source with every meal.
If you’re fasting or only eat a couple of times a day you may notice that you’re eating huge carb-loaded meals at lunchtime. The problem with large meals during the day is that they can cause you to feel fatigued and exhausted making it difficult to get through the day after lunch.
The reason why you feel sleepy after a carb-loaded meal is that carbs cause your body to release insulin, that removes all the amino acids (building blocks of protein) from the blood, except for tryptophan!
Tryptophan now has no competing amino acids and enters the brain with ease boosting serotonin levels. While serotonin is known as our “happy” brain chemical, it also helps us to feel relaxed that is the last thing we need in large amounts while trying to get on with our busy day (4).
Maybe you’ve experienced this yourself on Christmas day. Turkey contains particularly high amounts of tryptophan that can explain why you’re on the coach napping by 3pm!
If you’re going to eat a large meal, wait until dinner time once you’ve completed all your tasks. You can avoid hunger and fatigue the next day by eating a large meal at dinner time that refuels you the following day!
One of the simplest and most overlooked ways to avoid fatigue is to keep hydrated! Many people forget the importance of water as its needed for every single chemical reaction in the body. If you’re not hydrated, you’re not functioning as well you could be – its that simple.
By not getting enough water you can enter a state of dehydration, with even mild dehydration causing fatigue, dizziness, and exhaustion. When you’re dehydrated you blood pressure drops causing poor circulation and reduced blood flow to the brain resulting in feeling lightheaded and fatigue (5).
You’ll also experience a drop in blood fluid volume that means your heart has to work even harder to pump nutrients, oxygen, and fluid to all your cells also causing fatigue. Dehydration can even affect your performance and mood, leading to exhaustion (6).
Muscle weakness and cramps are also common when dehydrated causing you to feel fatigued. This is especially common when you exercise. When you sweat during exercise your body works to actively cool itself back to optimal temperature, however this also causes a loss of body fluid (water) and electrolytes causing muscle fatigue (7).
As you can see dehydration causes fatigue in many ways. An easy way to know if you are dehydrated is by looking at your pee. When your pee is a strong yellow colour, this is a sign of dehydration, while if its translucent you may be over-hydrated.
As a general guide, adults should drink around 2 to 2.5 litres of fluid a day and children should drink around 1 to 2 litres a day.
Micronutrients are vitamins and minerals that we need in smaller amounts compared to macronutrients (eg. carbs, fats, protein). However, some of these nutrients have a huge role in providing energy to the body and a deficiency can result in fatigue.
Iron deficiency is one of the most common causes of fatigue. Iron is a mineral that has an important role in producing red blood cells that provides oxygen to your body giving you energy. If you’re deficient in iron you may feel weak, sluggish, and unable to focus.
Iron deficiency is more common in plant-based diets. Both animal foods and plant-based foods contain iron, however animal sources contain haem iron that is better absorbed in the gut than non-haem iron found in plants. Iron deficiency is also more common in menstruating women (due to loss of blood), female athletes and pregnant women (8).
If you suspect you have an iron deficiency you may experience symptoms such as stomach upset, weakness, tiredness, lack of energy and complications with memory and concentration.
If you experience any of these symptoms speak to your doctor or healthcare professional. In most cases, iron deficiency can be managed by increasing iron rich foods in the diet.
Animal based sources of iron include red meat, poultry, fish and eggs. Iron can also be found in plant-based sources such as nuts, seeds ( especially hemp seeds), legumes, tofu, oats, and dark leafy greens. Include iron sources in your diet daily to fight fatigue!
B vitamins are a group of vitamins that have many important roles in body, in particular supporting energy production in the body.
Most people aren’t aware that B vitamins help break down carbs, fats, and proteins you eat and converts them into adenosine triphosphate (ATP) - the form of energy that the cells in your body use that gives you energy throughout the day! (9)
B vitamins also provide energy by helping produce red blood cells too, specifically B12 and folate. B12 deficiency is more common on a vegan diet as most our B12 comes from animal sources and supplementing is considered essential for anyone on a vegan diet.
The good news is that vitamin B12 can be taken in a supplement form or through an a B12 injection through your doctor. If you’re vegan, have a chat to your doctor about vitamin B12.
To fight fatigue, make sure you’re eating enough B vitamin foods in your diet by consuming meat, fish, poultry, eggs, legumes, bananas, avocados, nuts, seeds, whole-grains, and green leafy vegetables.
Having an unhealthy gut can also contribute to fatigue. Your gut is essential to your health by regulating digestion, but it’s also where majority of your immune cells live (10).
When you have an unhealthy gut, your body may struggle to absorb essential nutrients causing nutrient deficiencies including iron and vitamin B12. In fact, there has been some evidence to suggest that a person’s population of gut bacteria (gut microbiome) can contribute to chronic fatigue (11).
Furthermore, an unhealthy gut can also contribute to poor sleep that leads to fatigue and exhaustion.
Majority of your serotonin (95%) is produced in the gut that has an important role in not only your mood, but your sleep too. If your gut can’t produce enough serotonin is can cause sleeping difficulties further contributing to fatigue! (12)
Eating fibre also slows down the digestive process resulting in longer and more sustained energy that can also fight fatigue!
The easiest way to make sure your gut is healthy is to eat lots of fibre. Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans, legumes, nuts, and seeds. Aim for 30-35g of fibre per day.
Fatigue can be caused by many underlying causes such as alcohol abuse, health conditions, medications, stress, lack of sleep, and insufficient exercise. However, a poor diet is also one of the biggest contributors to fatigue.
You don’t have to go on some radical diet to fight fatigue instead you can just keep it simple by working out what diet is best for you, while also making sure you have all the necessary nutrients that give you the energy to thrive.
If you try all these different dietary approaches and you’re still feeling fatigued have a chat to your healthcare professional who will be able to assist you further.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above
If you can’t enough sleep, you can’t function – it’s that simple! Maybe you’re struggling to focus, or you’re moody, or perhaps you’re feeling run down and it’s affecting your personal life, work life and overall health!
I’m sure by now you’ve heard it all before and tried all the usual sleep management techniques that you’ve read online (eg. sleep hygiene, stress management, avoid stimulants etc).
While these tactics can help improve sleep long term, the truth is that you may not have time to do all these things and need and good night’s rest ASAP!
You might get desperate and start taking sleeping pills, however the problem with taking these is that they’re highly addictive and have a bunch of negative side effects.
That’s why natural sleeping aids such as herbal supplements can be extremely helpful as some herbs are proven to be effective for improving sleep and reducing anxiety with only minimal side effects.
]]>I’m sure by now you’ve heard it all before and tried all the usual sleep management techniques that you’ve read online (eg. sleep hygiene, stress management, avoid stimulants etc).
While these tactics can help improve sleep long term, the truth is that you may not have time to do all these things and need and good night’s rest ASAP!
You might get desperate and start taking sleeping pills, however the problem with taking these is that they’re highly addictive and have a bunch of negative side effects.
That’s why natural sleeping aids such as herbal supplements can be extremely helpful as some herbs are proven to be effective for improving sleep and reducing anxiety with only minimal side effects.
In fact, some of these herbs have been used for thousands of years to reduce stress and manage sleep disorders! More recently the scientific community have realised the powerful effects of these herbs and how effective they can be for many health complications including stress, anxiety and improving sleep!
In this week’s blog we’ll give you the ins and outs about what natural sleep aids are, how they can help to improve sleep and reduce stress, and what the scientific evidence has suggested so far!
Valerian root or sometimes referred to as “Natures Valium” is a plant native to Europe and Asia that has been used medicinally used since Ancient Greece and Rome. Valerian is used to manage insomnia, anxiety, depression, premenstrual syndrome (PMS), menopause, and headaches.
One of the ways that valerian exerts these effects in the body is by regulating a brain chemical called gamma-aminobutyric acid (GABA).
GABA is known as the “calming neurotransmitter” as it blocks, or inhibits, certain brain signals and reduces the activity of your nervous system that can help reduce anxiety and improve sleep. This is important as anxiety and poor sleep quality are associated low levels of GABA (1, 2, 3).
Valerian root works in the same way as common anti-anxiety medications (eg. Valium and Xanax) by inhibiting the breakdown of GABA in the brain leading to increased feelings of calmness and tranquillity with a far less risk of becoming addicted! (4, 5, 6).
Studies have confirmed these effects by showing that valerian root can help ease anxious feelings in response to stressful situations (7, 8).
While multiple studies in humans have also found that valerian root improves sleep quality and quantity and reduces the time is takes to fall asleep and stay asleep! (9, 10, 11, 12, 13)
Valerian root may also be particularly effective for menopausal women and postmenopausal women. Menopause can often cause complications like insomnia. Two separate trials have shown both sleep quality and sleep disorder symptoms to improve during menopause when taking a valerian root (14, 15).
Passionflower is a popular herb used for insomnia that is native to North America and is also grown in other parts of the word including Europe, Asia, Africa, and Australia.
There are approximately 500 different species of passionflower, with certain species demonstrating many medicinal benefits including helping to treat anxiety and insomnia.
Passionflower works in a similar way to valerian root by boosting levels of GABA in the brain that helps slow brain activity allowing you to relax and sleep better.
A recent high-quality study compared a passionflower extract to a placebo in people with insomnia over a 2-week period. The people who took the passionflower extract had significant improvements many areas of sleep including total sleep time, sleep quality and later waking time (16).
In another trial, people either drank a daily dose of herbal tea with purple passionflower or placebo for 7 days. After the 7 days, the people who drank the passionflower tea reported improvements in quality of their sleep (17).
Other studies suggest that passionflower may also to relieve anxiety. A 2008 study looked at the effects of passionflower on anxiety in patients waiting for surgery. The patients who consumed passionflower reported less anxiety than those who received placebo (18).
Lemon balm (melissa officinalis) is a lemon-scented herb that comes from the same family as mint. Lemon balm is native to Europe, North Africa, and West Asia, and is also grown around the world.
Lemon balm has many benefits including reducing stress and anxiety, boosting brain function, improving menopause symptoms and may even help to reduce sleep disorders such as insomnia.
Lemon balm contains a compound called rosmarinic acid that has not only potent antioxidant properties, but also helps to prevent the breakdown of the GABA that induces anti-anxiety and relaxing effects (19).
Research has shown that lemon balm can reduce stress and improve performance. In a 2004 study, stressed individuals took either 300mg of lemon balm, 600mg of lemon balm or a placebo over different time periods. Results showed that 600mg of lemon balm improved mood and increased calmness, while 300mg increased academic performance compared to placebo (20).
A similar finding was found in a 2014 study that showed that a drink that contained 300mg of lemon balm extract reduced stress, and improved mood in a group of healthy young adults compared to a placebo. While another 2010 study found that lemon balm extract relieved stress and improved insomnia (21, 22).
Lemon balm may also be useful in treating menopausal symptoms such as insomnia and sleep apnoea. A 2013 study of 100 menopausal women found that lemon balm combined with valerian root significantly improved sleep quality in when compared to a placebo (23).
You might know hops as the ingredient they commonly add to beer, but did you know hops is also a mild sedative used for anxiety, nervousness, and insomnia!
It is believed that hops benefits your nervous system by regulating serotonin (happy brain chemical), melatonin (sleep hormone) and GABA (relaxing brain chemical) that are important brain chemicals and hormones for sleep (24).
Currently there are no standalone studies for hops, however studies have shown that when hops are combined with other herbs it can be beneficial for your sleep!
In one study, people with insomnia were give a herbal supplement of valerian extract combined with hops extract at bedtime that resulted in falling asleep faster and a waking up later (25).
Another study used the same combination of valerian extract combined with hops extract. They found interesting results in that valerian extract used alone was not better than the placebo, but when combined with hops extract was better than the placebo at improve falling asleep faster (26).
Great question! If most of these herbs work by regulating GABA, why shouldn’t you just take a GABA supplement? The problem with taking a GABA supplement is that GABA supplements may not be able to cross the blood-brain barrier (BBB) and reach the brain where they would have these effects. The BBB controls what enters and doesn’t enter the brain to protect itself against harmful toxins and infections (27).
Sometimes we don’t have time to be able to implement a million different sleep strategies and need a good night’s rest immediately to help us get on with life. Sleeping pills and anti-anxiety medication are addictive and can have many side effects so should be avoided as much as possible.
There are many herbs that you can take that have shown to reduce anxiety and improve sleep that have minimal side effects that aren’t considered addictive. They include valerian root, passionflower, lemon balm and hops that can all be used individually or together to help improve your sleep and improve your mood.
Speak to your doctor or healthcare profession before making any changes to your diet or supplements.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute as medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above.
One of the biggest dietary myths is that you can’t get enough protein from a vegan diet. Just because plant-based sources of protein are slightly different to animal proteins, it doesn’t mean that you can’t get enough of it!
In fact, eating plant proteins can have many other benefits by providing vitamins, minerals, phytoestrogens, antioxidants, and fibre that are essential for good health!
]]>This week’s question was from Georgia who was curious “Can I get enough protein on a vegan diet?”
One of the biggest dietary myths is that you can’t get enough protein from a vegan diet. Just because plant-based sources of protein are slightly different to animal proteins, it doesn’t mean that you can’t get enough of it!
In fact, eating plant proteins can have many other benefits by providing vitamins, minerals, phytoestrogens, antioxidants, and fibre that are essential for good health!
It’s important to note that there are some key differences in getting protein from plant-based sources compared to animal sources… and it’s handy to know what plants contain what amino acids (the building blocks of protein) for you to be able to thrive on a vegan diet!
In this week’s edition of Friday Q&A you’ll learn all about what proteins and amino acids are, what they do in the body, how much protein you need, the difference between plant-based protein and animal protein, and how to get enough amino acids on a plant-based diet!
Congratulations to Georgia who won a $20 gift voucher just for asking Ben a question! You can send your questions to ben@13seeds.com.au
Protein is made up of small molecules called amino acids. Many people assume that our bodies use protein, but it’s actually the individual amino acids that our body uses.
When we eat protein containing foods, our body breaks down the protein into individual amino acids. These amino acids are then absorbed through the intestines and transported to all your cells in the body via the bloodstream.
Once your cell receives these amino acids, it then uses them to create all the protein molecules required for various important bodily functions that include:
- Growth, repair, maintenance: Proteins are essential for the growth, repair, and maintenance of the cells in your body including your organs, muscles, bones, skin and hair.
- Transportation: Proteins transport other molecules through our blood stream and in and out of cells.
- Hormones: Some proteins act as hormones aka messenger molecules that allow cells to communicate with each another.
- Enzymes: Enzymes are proteins that allow reactions in our body to work efficiently.
- Electrolyte balance: Proteins keep electrolytes where they need to be so things like muscle contraction and nerve signalling can happen.
- Fluid balance: Proteins help keep fluids balanced and where they need to be.
- Energy source: Protein can be converted into energy when stored carbs and fats are low (1).
As mentioned, protein is also a source of energy, however, it’s not the preferred source and is only used when you have depleted all of your stored carbs and fats in the body.
When protein is used an energy source this causes a lack of protein to be used for the important functions listed above such as the growth and repair of tissues and supporting immune function… so eating enough protein is essential to avoid these effects! (2)
As you can see proteins are required for many different functions in the body. So, it’s crucial that you consume enough essential amino acids to be able to carry out these roles!
There are 20 amino acids that the body uses, of these 9 of them are considered essential meaning that we cannot make them in the body and are therefore required in the diet.
The 9 essential amino acids are phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine (3).
Current Recommended Daily Intakes (RDIs) for protein in Australia are 0.84 g/kg of bodyweight for males and 0.75 g/kg for females. Older adults (over 70) require more protein with 1.07 g/kg required for older males and 0.94 g/kg for older females.
While there is evidence to suggest this is adequate protein for the general population, plenty of research suggests that a minimum of 1 g/kg (eg. 70 kg female = 70 g/ protein per day) to be optimal and this requirement increases depending on your activity level.
The type of exercise you do requires different amounts of protein, for example endurance training is around 1.6 g/kg, while strength training/bodybuilding may need up to 2.2g /kg a day! (4, 5)
A plant-based diet can easily provide enough protein when a variety of foods are eaten. People consuming a plant-based diet should get their protein from a wide variety of sources including legumes, soy products, nuts, seeds and grains. If you’re vegetarian, eggs and dairy are also quality sources of protein.
Although many people believe that plant-based proteins are ‘incomplete’ (don’t contain all the amino acids), this belief is false! All plant-based sources of protein contain all 9 essential amino acids, however, contain them in different amounts.
There are two essential amino acids that are lower in some plant-based sources. For example, legumes are higher in lysine and lower in the amino acid methionine, while most other plant-based proteins are lower in lysine and higher in methionine.
Just because some foods are lower in one amino acid, doesn’t mean that plant proteins are ‘incomplete’ as all plant proteins contain both methionine and lysine to some extent.
Considering methionine is available in most plant-based proteins, it’s not really a concern if you are eating a variety of plant proteins. However, lysine is predominantly found in legumes, and you should eat these regularly to avoid becoming lysine deficient (6).
The way protein quality is measured is through a measurement called the Protein Digestibility-Corrected Amino Acid Score (PDCAAS), that evaluates amino acid requirements of humans and their ability to digest proteins.
Most animal proteins (including meat, eggs and dairy products) have a PDCAAS score close to or equal to 1.0 (the maximum score), however it might shock you to know that both soy protein (0.91) and pea protein (0.82) have a comparable score (7, 8).
Hemp seeds are also a great source of protein for vegans. The PDCAAS differ based on how you consume hemp seeds. For example, whole hemp seed scored 90.8-97.5, hemp seed meal scored 84.1-86.2, and hemp seeds scored 63-66%.
There are no studies yet on hemp seed protein, but we imagine the score to be similar to soy or pea protein. Hemp protein also offers a unique benefit by being highly absorbable and containing both essential fatty acids and minerals! (9)
It was once thought that we need to combine different types of plant-based proteins with each meal to get enough essential amino acids, a process known as ‘protein combining’.
While eating a variety of plant foods with each meal can complement each other by balancing amino acids, we now know that doing this every meal is unnecessary so long as you’re getting enough energy from foods and eat a variety of plant proteins each day (10, 11).
The reason why is that our bodies maintain a pool of free amino acids that can be used to complement the lack of certain amino acids with each meal (12).
Most plant foods contain some protein, with the best sources including legumes, soy products, nuts, and seeds. Grains and vegetables also contain protein, but in smaller amounts.
When you eat enough quality plant-based protein, you’re also helping to increase your consumption of other important nutrients such as iron, zinc, and calcium.
To get enough protein on a plant-based diet you should include a large variety of these foods:
- Legumes: soybeans, chickpeas, lentils, kidney beans, cannellini beans, split peas, pinto beans, navy beans, black beans
- Whole-grains: brown rice, quinoa, oats, buckwheat, amaranth
- Soy products: tofu, tempeh, seitan
- Nuts: almonds, walnuts, brazil nuts, cashews, pistachios, peanuts
- Seeds: hemp seeds, sunflower seeds, pumpkin seeds, chia seeds
- Plant-based milks: soy milk, almond milk, oat milk
- Dairy products and eggs: for those who are vegetarian
If you are concerned about getting enough lysine, incorporate 2-3 servings of legumes and other proteins a day to easily get your lysine requirements. Serving sizes are:
- Chickpeas, kidney beans, pinto beans, navy beans (125-150 g)
- Lentils (100 g)
- Split peas (100 g), green peas (80 g)
- Edamame (80 g)
- Tofu (125 g)
- Tempeh (165 g)
- Soy milk (1 cup or 250 mL)
- Soy meats (85 g)
- Peanuts (35-40 g)
- Seitan (85 grams)
- Quinoa 1 cup cooked (185 g)
- Pistachios 1/4 cup (30 g)
- Pumpkin seeds 1/4 cup roasted (35 g)
Getting enough protein is essential for any type of diet. Despite many believing it’s not possible, you can easily consume enough protein if you do a plant-based diet properly.
While general recommendations are around 0.8g/kg of bodyweight, you should aim for around minimum 1 g/kg of bodyweight if you live a sedentary life and 1.6g - 2.2 g/kg of bodyweight if you live an active lifestyle.
When consuming a plant-based diet you should eat a variety of plant-based sources of protein while also including sources of high lysine such as legumes. Hemp seeds are a great way to increase your protein intake and also supply high amounts of essential fatty acids, vitamins, and minerals.
If you have any questions or need support with your health, feel free to email our head nutritionist Ben at ben@13seeds.com.au
This article does not constitute medical advice and does not take into consideration your personal circumstances. Please see your medical professional before implementing the above