Our quality of sleep determines our Wellness perhaps more than any other factor. Lack of sleep can kill. Vehicle crashes from drowsy driving exceed those from BOTH drunk driving and driving under the influence of drugs combined.
After being awake for 19 hours, drivers were as impaired as those legally drunk. Getting behind the wheel with 4 hours or less and you are 11.5 times more likely to crash. Four hours of sleep and being drunk is the worst increasing the risk 30X.
Great sleep lifts all boats in the harbor and is the best anti-inflammatory known for both the brain and body. It is the anti-aging miracle that heals both body and brain.
What is great sleep?
Fall asleep easily without need for a drug.
Stay asleep though the night with no interruptions.
Awake rested, recharged and ready to go.
A balance of NREM sleep and REM sleep
NREM (Non Rapid Eye Movement) sleep is deep delta wave sleep that allow our brain to prune away connections no longer being used, detox and flush away toxins, and normalize inflammation and swelling. Lack of NREM sleep leads to poor memory and dementia symptoms. Laser or other stimulation to the prefrontal cortex can enhance this critical form of sleep.
REM (Rapid Eye Movement) sleep allows making new connections. While dreaming, the “theatre of our mind” combines memories in new and remarkably creative combinations. It solidifies movement patterns like the new piano piece or basketball shot so by morning, we “have it down”. Poor REM sleep is often demonstrated by someone who can’t remember if they dreamed and is also linked with a high risk of dementia. Thiamine 50 support this type of sleep.
Lack of sufficient quality and quantity of sleep leads to memory and function losses just like dementia. In fact, you can create dementia through poor sleep.
NREM deep sleep activates the deep cleaning, glymphatic cleaning and detox system that flushes out chemical toxins, adenosine, tau protein, amyloid, and other toxic proteins linked with dementia.
This is so important that just one night of poor sleep creates a prediabetic condition the next day and can lead to binging on up to 40% more junk food carbs than normal.
What helps us get to sleep?
Our circadian rhythm helps us wake up and fall asleep on schedule when working properly. We need sunlight on our face and just 5 minutes of exercise to set our circadian clock in the morning. In the evening, it is ideal to eat dinner at least 3 hours before bedtime. Also really important to turn off computers, phones, TV, and any other electronics at least 1 hour before bedtime – 2 hours is better.
Lastly, avoid “junk light” especially in the evening. LED lights, computers, TV’s, and phones emit harsh blue frequencies that rev the brain making quality sleep unlikely. Wearing “True Dark” twilight glasses at least one hour before bed blocks 4 different sleep harming wavelengths of light. Ideal is wearing our True Darks when the sun goes down. https://truedark.com/twilights/
Many suffer with anxiety, depression, fatigue, Brain Fog, post-concussion brain injuries, or neurodegenerative diseases like Alzheimers, Parkinson’s, and Multiple Sclerosis. Others suffer with attention deficit problems, hyperactivity, or autism symptoms.
Is there hope for improvements?
In our experience, the answer is usually “yes” as long as we work to “Solve the Puzzle” of why your brain is suffering.
The science of neuroplasticity tells us that our neurons (brain cells) can change (plasticity) more than we imagine. This means our brain can rewire even after a stroke or brain injury to take over the functions of the damaged areas in ways that can sometime seem miraculous. After years of abuse, neglect, and suffering, our brain has a remarkable ability to heal and change.
What does our brain need to rewire and heal?
Energy – we need our mitochondria to work really well to power the rewiring miracle of neuroplasticity. We have tools like healing lasers, frequency specific microcurrent, pulsed magnetic field therapy and a host of nutraceutical supplements to recharge our neurons and body.
Stimulation – we need activation of critical brain control centers – especially the parasympathetic controls centers located in our brain stem to dial back our stress response and turn on:
Healing and Repair
Calm and Peaceful
Digestion and Detox
Mitochondrial repair and regeneration
We use tools like unilateral spinal neurologic adjusting, Vagal stimulation therapies, and brain activation therapies.
Exercise – since neurons that fire together, wire together, we must use these new brain circuits we are creating or we lose them. Vagal stimulation exercises, Neuromodulation therapies, and sensory stimulation therapies can have especially powerful benefits.
In short, we need to “Solve the Puzzle” of why your brain is suffering to help create a “Happy Brain”
A consult or Foundation Visit is a great way to get started. Others who want learn even more about their brain start with a Brain Scan.
Call Renovare at (623) 776-0206 for more information
When things first broke loose in March, I had some fear and uncertainty. Doing the research with due diligence to understand what was really happening helped me come to term with the real issues and move beyond fear. This is what I have come to understand:
While reducing exposure matters, boosting our immune system matters far more. My understanding is that a stronger immune system is over 90% of the focus and avoiding exposure is much less.
Reducing exposure to an air-borne virus – flu, common cold, or COVID 19 – is extremely difficult. Masks and distancing have very limited effect.
Optimizing Vitamin D blood levels has a profound effect on immune Wellness. The published paper in the journal Nutrients 2020,12,2757 suggests that up to 90% of all COVID deaths are from Vitamin D insufficiency.
Sunlight, sleep, stress management, exercise as well as eliminating junk food and sugary drinks and replacing with a variety of fresh vegetables and nutrient dense foods also help.
Fear, Fear, Fear is the virus that is most harmful.
With few exceptions, those who are dying with COVID are those within 6 months of dying from other causes – heart disease, cancer, diabetes, dementia, multi-system organ failure.
We are 100 Trillion viruses, bacteria, and other germs covered in human skin. Our human cells are outnumbered by the “germs” that live in and on us called our Microbiome. Many of these “germs” are critically important to our healthy and immune Wellness. Learning to take care of our Microbiome is profoundly important for immune Wellness.
Our misguided efforts to protect the elderly have unleashed a cruel epidemic of anxiety, depression, loneliness, isolation in which many fear being imprisoned in assisted living “prisons”. Many are losing their will to live and dying from isolation. This feels like “cruel and unusual punishment”.
In summary, I feel no fear as I treat patients and am exposed in countless ways to those with the flu, common cold, and COVID 19 virus. My immune system has been keeping me healthy for over 60 years. When I take reasonably good care of my immune system, it takes great care of me.
We are living in times of heightened anxiety, fear, and stress. Depression and anxiety are at an all-time high with some studies stating depression rates have tripled during this time of viral fear. The holidays can magnify this emotional state for some.
When our body is operating under the “Fight or Flight” or “Run from the Tiger” response that are triggered from fear, it releases hormones such as cortisol and adrenaline that increase our pulse and blood pressure, can speed up our breathing, dial down our digestion, create anxiety and fear, and weaken our immune system. Most of us tend to continually live in this “Fight or Flight” mode that was designed to last only minutes and not hours, weeks, or years.
Is it healthy way to live in continuous fear? The answer is an emphatic NO! In this condition we are making ourselves sick, weak, and emotionally paralyzed.
Deep breathing is a technique that can create almost immediate relief. It can help turn off that “Fight or Flight” response in our body and turn on our “Calm and Peaceful” response. This can help calm down our heart rate, lower blood pressure, improve digestion, increase oxygen in our lungs and cells, improve our immune system and activate networks of our brain related to your mood.
A great breathing technique is Heart Focused breathing. This is an extremely easy technique that can help decrease our heart rate, increase our gratitude, decrease our fear and boost our immune system.
Here are the steps for Heart Focused breathing:
Place your hands in the center of your chest over your heart area
Take 3 slow, deep breaths in through your nose, imaging that you are breathing through your heart.
Continue breathing in and out of your heart area. Feel the rise and fall of your chest
As you continue breathing, begin to imagine that you are breathing in gratitude and breathing out stress, worry, fear. Continue this for a few moments.
When you are ready, bring to mind the image of something or someone you feel gratitude for.
Move that image into the space of your heart and continue to breathing and feeling warmth in your chest.
Sit for a few moments while holding this image in your heart and breath.
When you are ready slowly come out of the heart focused breathing …but remember you can return to it at any time you might feel you need it.
Contact Renovare Wellness at 623.776.0206 to learn more!!
There is a gift tucked away into many of the trials we are confronted with in life. During this unique time, it may be hard to push away the fear, frustration, anger. Television programs, social media posts, and emails all target the dark side of this pandemic we are living through.
Countless numbers of us are isolated in our homes with minimal face to face contact with others. We miss the simple touch of another human beings’ hand. Perhaps we have not had to confront ourselves in an exceptionally long time. Distractions in life may not allow us to hear our own thoughts or listen to our own breath. However, if we can manage to reign in our fear – calm our minds and center our spirit, we can discover something special for the taking.
So many have more still time in their life than ever experienced. Now is the moment to go within yourself to discover something new. What have you not unleashed in your spirit? What desires have you put on a back burner? Continue to move forward daily towards a desire or goal. It may be reading, writing, starting a new exercise routine, learning to meditate, deepening your prayer life, catching up with old friends. Whatever that desire is, step away from the things that may create negative thinking for you and move towards something that makes you feel alive and inspired.
Find that hidden gift. It may even inspire others and create much needed light and joy in our world.
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