Last month Dr Shiv did a series of posts on our social media about SLEEP. At Ü Health+Wellness we believe sleep is so important that we are sharing this again in our blog!

High-quality sleep is vital for both healing and sustained wellness.

While the body appears from the outside to be still and inactive, sleep is a time when the body is actually very busy. During the night, we restock our supply of hormones, process significant toxins, repair damaged tissue, generate vital white blood cells for immunity, eliminate the effects of stress, and process heavy emotions.

So counting your hours of sleep is less important than monitoring the quality of your sleep. This week Dr Shiv and the team will be posting top tips to help you understand and improve your sleep.

How do you know if you are sleeping well?

Sleep scales are standardized tools used to assess various aspects of sleep quality, sleep disorders, and related symptoms.

These scales help quantify subjective experiences related to sleep and aid in diagnosis, treatment planning, and research. An example and favourite sleep scale of Dr Shiv is The Pittsburgh Sleep Quality Index (PSQI), a favourite of Dr Shiv.

The PSQI is a self-rated questionnaire used to assess sleep quality and disturbances over a one-month time period. It evaluates different components of sleep, including subjective sleep quality, duration, efficiency, disturbances, use of sleep medication, and daytime dysfunction.

Light exposure is one of the most important factors that control the sleep wake cycle. Bright natural light early in the morning brings forward the sleep cycle helping people fall asleep earlier and experience fewer sleep disruptions. Light exposure in the evening delays the sleep cycle causing people to feel sleepy later. Also enough exposure to natural light early in the day reduces the negative effects of light in the evening.

Light in the morning: Try to walk or get exposure to natural light in the morning. Ideally for a few hours. If this is not possible consider purchasing a SAD lamp to help gain enough exposure to light in the morning.2. Dark at night: In the evening reduce your exposure to light. At least 1 hour before bed reduce bright lights especially from electronic devices such as smartphones, tablets, computers, and televisions. The blue light emitted by these devices can interfere with the production of melatonin and make it harder to fall asleep.

Core body temperature is typically higher during wakefulness and decreases as the body prepares for sleep.

As part of the body’s natural sleep-wake cycle, core body temperature gradually decreases in the evening, signalling the body to prepare for sleep and promoting deeper, more restorative sleep through the night. Cooling of the body, especially the extremities (hands and feet), helps you to fall asleep.

So Take a hot salt/soda aromatherapy bath. If you can’t have a bath consider popping your feet in a bowl/bucket with the salts, soda and some lavender oil.

Don’t Eat To Sleep. This is a particularly powerful one that surprises many. Large, heavy meals before bedtime can lead to discomfort, indigestion, and disrupted sleep. Try to have your main meal earlier in the evening, allowing at least 2-3 hours for digestion before bedtime.

Avoid consuming spicy foods, citrus fruits, and acidic foods close to bedtime as they can cause heartburn and acid reflux, which can interfere with sleep. Caffeine is a stimulant that can interfere with your ability to fall asleep and stay asleep. While alcohol may initially make you feel sleepy, it can also disrupt your sleep cycle and lead to fragmented sleep during the night. Hydrating in the day is very important but try to avoid consuming large amounts of fluids close to bedtime to minimize the need for bathroom trips during the night.

By being mindful of your eating and drinking habits before bedtime, you can create a sleep-friendly environment that promotes restful and rejuvenating sleep.

Work with our Nutritional Therapists and GPS to optimise your sleep.

YOUR GREEN HEART

It’s well-known that exercise good for your health. Exercise can reduce your risk of heart and circulatory diseases by up to 35%.

There is increased evidence that engaging in outdoor activities like walking, hiking, or gardening can additionally promote cardiovascular health by lowering blood pressure, reducing the risk of heart. disease, and improving overall circulation.

So as the days get longer and warmer get outside and engage in any physical activity to improve your heart health.

BRAIN HEALTH

Being in nature can improve cognitive function, including attention, memory, and creativity. Research suggests that regular interaction with nature may help preserve cognitive function and reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease. Nature exposure promotes brain plasticity, the brain’s ability to adapt and reorganize neural pathways, which is crucial for maintaining cognitive health.

Combine that with walking. A 2022 observational study of 78000 people indicated that walking 10,000 steps a day can reduce the risk of dementia by 51%. No drug does that.

Nature walks or simply spending time in a natural environment have been linked to:

• Improved attention and focus
• Stress reduction and mood enhancement
• Enhanced Creativity and Problem-Solving Skills
• Stimulation of senses
• Restoration mental fatigue

STRONG IMMUNITY

Exposure to natural environments, strengthens the immune system. Research suggests that spending time outdoors, especially in forests, can increase the activity of natural killer cells, which play a crucial role in immune defence. Contact with nature has been associated with lower levels of inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and autoimmune disorders like inflammatory bowel disease, rheumatoid arthritis and lupus.

It is important to identify signs of inflammation early.

A health assessment and testing your biomarkers is a good way to assess if inflammation is a concern for you.

GUT MICROBIOME

Did you know that spending time outdoors can actually benefit your gut microbiome?

Research suggests that connecting with nature exposes us to diverse bacteria, which can positively impact our digestive system.

The Ű Team of nutritional therapists can help you with any digestive complaints you suffer with. Common digestive complaints include abdominal pain, bloating, excessive wind or acid reflux.

GENERAL HEALTH BENEFITS

Reduced Stress: Natural environments have a calming effect on the nervous system, leading to lower levels of cortisol, the stress hormone.

Improved Mental Health: Studies have shown that spending time in green spaces can reduce symptoms of anxiety, depression, and other mental health disorders.

Improved Sleep: Spending time outdoors, particularly during daylight hours, can help regulate the body’s internal clock and improve sleep quality. Exposure to natural light during the day and reduced exposure to artificial light at night can promote better sleep patterns.

Social Connection: Nature provides opportunities for social interaction and community engagement, which are essential for mental and emotional well-being. Activities such as group hikes, picnics, and community gardening foster social connections and a sense of belonging.

Restoration and Stress Recovery: Natural environments offer opportunities for restorative experiences, allowing individuals to recharge mentally and emotionally. Immersion in nature can help people recover from mental fatigue and replenish cognitive resources.

There is so much evidence supporting the health benefits of nature. We believe that managing health does not always require a medical prescription and that a lifestyle prescription is as important.

Book health check and let us work with you to start your journey to better health.

How healthy are your bones?

This month Dr Shiv and Kat have been telling you about how to keep your bones strong and healthy.

If you have concerns about your bones it is important to get assessed. Follow our socials, read our blog to make sure your bones are healthy.

Clinical assessment, blood tests and scans like a DEXA scan are useful tools for assessing the strength and condition of your bones.

At Ü Health and Wellness we can offer you a bone health check and also support you with personalised advice to get the healthy bones you desire.

Embrace a kidney-healthy lifestyle and taking preventive measures to reduce the risk of kidney disease and related complications.

Here are some strategies to promote kidney health:

• Stay Hydrated: Aim to drink enough fluids throughout the day, especially water, to stay hydrated.
• Follow a Balanced Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Manage Blood Pressure: Monitor your blood pressure regularly and take steps to manage it through lifestyle changes (such as exercise and diet) and, if necessary, medication prescribed by your healthcare provider.
• Control Blood Sugar Levels: monitor your blood sugar levels closely and follow your healthcare provider’s recommendations for managing diabetes through medication, diet, exercise, and regular medical check-ups.
• Maintain a Healthy Weight: Aim to achieve and maintain a healthy weight through a balanced diet and regular physical activity.
• Exercise Regularly: Engage in regular physical activity.
• Get Regular Check-ups: Attend regular medical check-ups with your healthcare provider to monitor your kidney function, blood pressure, blood sugar levels, and overall health. Early detection and management of risk factors can help prevent kidney disease and related complications.

By adopting these healthy lifestyle habits and preventive measures, you can promote good kidney health and reduce the risk of kidney disease, ultimately supporting overall health and well-being.

Let Ü Health+Wellness be your health provider and contact our private GP to book your health check now.

Why are the kidneys important?

Your kidneys remove waste and extra fluid from your body. Your kidneys also remove acid that is produced by the cells of your body and maintain a healthy balance of water, salts, and minerals—such as sodium, calcium, phosphorus, and potassium—in your blood. Without this balance, nerves, muscles, and other tissues in your body may not work normally. Your kidneys also make hormones that help:
• control your blood pressure
• make red blood cells
• keep your bones strong and healthy

They are the unsung heroes of your body. Show your appreciation for them today and have a health check.
Optimise your health to take care of your Marvels.

At Ü Health our unique team of GPs and nutritional therapists can work together on your health, nutrition and lifestyle for healthy kidneys!

Bone is a living growing tissue. Its has a blood supply, nerves and its cells repair and remodel themselves.

Throughout life the bone tissue breaks down and rebuilds in the remodelling process. This allows it to adapt to changes in stress/load and repair any tiny damages leading to the maintenance of bone strength and structure.

Taking care of your bones is an essential part of your health journey. Start now:
1. Get a health assessment.
2. Eat the right balance of nutrients.
3. Move to strengthen your bones and joints.

Ensuring that your bones receive all the nutrients needed from your diet needs careful planning. The best way to get all the nutrients is from your diet. This ensures that the nutrients also contain the co-factors for absorption.

Just taking a high-dose calcium supplement is not enough and can put you at an increased risk of cardiovascular disease.

At Ü Health our unique team of GPs and nutritional therapists can work together on your health, nutrition and lifestyle for strong bones!