Hand Sanitizer Safety – What You Need to Know

Hand Sanitizer Safety – What You Need to Know

In addition to Covid, ‘tis the season of coughs and sneezes and stomach bugs. This year more than years past, people are really serious about germs, however! Hand sanitizer is everywhere!  Every counter, desk, produce aisle, doctor’s office, classroom, bathroom… even suspended by cute hang tags on handbags and backpacks. While hand sanitizer safety may not be something that has even crossed your mind, there are things that you need to know.

Six months ago, people were happy to get any bottle of Plain Jane sanitizer.  However, the market is again ripe with designer scents, glittery and colorful options.  

Hand sanitizer is mainstream, so it must be safe… right?  

Covid19 Defense

I’m a holistic health professional in addition to being a mom.  As a result, I safety check everything that gets close to my tribe. This year, hand sanitizer was not just something on the back to school supply list. It’s EVERYWHERE because we know that it is a solid defense against Covid-19. The CDC reports that hand sanitizers with a minimum 60% alcohol content are an effective defense when handwashing with soap is not available.

Though hand sanitizer is a part of daily life now, there are things that you really need to know about it’s safety!  

The FDA and Safety Data

The FDA’s most recent review in April 2019 found only 3 ingredients being evaluated as potential for safe long-term use.  Janet Woodcock, M.D., director of the FDA’s Center for Drug Evaluation and Research stated

“In today’s final regulation we finalized the FDA’s previous determination that 28 active ingredients, including triclosan and benzethonium chloride, are not eligible for evaluation under the FDA’s OTC Drug Review for use in consumer antiseptic rubs. We’ve also reaffirmed our need for more data on three other active ingredients, including ethyl alcohol, which is the most commonly used ingredient in hand sanitizers, to help the agency ensure that these products are safe and effective for regular use by consumers.”

So, the question is: what do we as consumers and daily users of hand sanitizer need to know:

Questionable Chemicals

  • Scent/fragrance:  Companies are not required to disclose the ingredients that make up their secret scents. Synthetic fragrances contain phthalates.  Phthalates are endocrine disruptors that mimic hormones and can impact reproductive health.   
  • Parabens: These are preservatives that extend shelf life. The problem is, they can shorten yours. Parabens have estrogenic qualities and have been found in breast tumors.  
  • Other (inactive) ingredients include benzophenone-4, carbomer, glycerin, isopropyl myristate, propylene glycol, and tocopheryl acetate. Some of these ingredients are harmless, while others are toxic. 

 

Alcohol Content  

  • Hand sanitizers are mostly alcohol, which is drying to the skin and can be harmful if ingested.
  • Ingestion is especially hazardous for children.  Here’s one headline that grabbed me:More children getting drunk on hand sanitizer.“  

 

The Danger of Ingestion

  • In Georgia, a 6 year old who ingested hand sanitizer while at school needed to be admitted to the hospital, because she was dangerously drunk. 3 or 4 squirts of hand sanitizer spiked her blood-alcohol level to .179 – That is twice what’s considered legally drunk for an adult.  The amount of alcohol in hand sanitizer ranges from 45% to 95%. Ingesting even small amounts — as little as two or three squirts, can cause alcohol poisoning. By comparison, wine and beer contain about 12% and 5% alcohol.
  • Each year between 2011 and 2015, the American Association of Poison Control Centers noted that there were over 17,000 hand sanitizer exposure cases in children under 12 years old.  The data for 2020 is much higher.  As of October 31, 2020, poison control centers have managed 20,676 exposure cases in the under 12 age group. 

Exposure doesn’t necessarily mean poisoning. However, it does mean is that there was contact with the substance that resulted in a visit to a medical professional. 

Challenges

Let’s consider the challenges that hand sanitizer presents in the 3 age groups most at risk:

  • In younger children, it’s more common for ingestion to be a bit of an experiment because of the glittery look of the gel or kid-friendly smells like berry, lemon and melon. 
  • Looking at the poisoning cases in the 7-12 year olds, what’s startling is that many are NOT accidental. These poisonings are the result of children drinking the hand sanitizer intentionally in order to get drunk.   
  • Similarly, in teens, covert chemistry and distillation can spell disaster – and you bet it happens.

 

What you need to know:

  • First, a child who licks a tiny amount of hand sanitizer off of his/her hands is unlikely to become sick.
    Just a lick = unlikely to get sick.
  • However, a child who ingests more than a taste of hand sanitizer could be at risk for alcohol poisoning.
    Significant ingestion = you need to question.
  • A pocket-sized bottle of hand sanitizer is the equivalent of 2-3 shots of hard liquor.
  • Alcohol content in hand sanitizer ranges from 40% to 95%. 
  • Popular hand sanitizers (and those effective against Covid19) contain 60-70% ethyl alcohol. That is the equivalent of 120 proof and is a stronger alcohol concentration than most hard liquors. For comparison, wine contains about 10-15% and beer contains about 5-10% alcohol. The remaining alcohol is most often isopropyl alcohol, which is toxic when ingested.
  • Symptoms of alcohol poisoning include confusion, vomiting and drowsiness and, in severe cases, respiratory arrest and death.

 

Action Steps for Safety:

  1. Choose hand-washing with soap and water when you can.  Experts affirm that hand-washing is superior protection against Covid and other illnesses.
  2. Purchase a hand sanitizer that is free of unnecessary ingredients and harmful phthalates and parabens.  These two are rated best by the Environmental Working Group:

  3. Keep hand sanitizer out of reach of children and monitor its use. 
  4. Apply a dime-sized amount to dry hands and rub hands together until they are completely dry.
  5. Call the Poison Control Helpline at 1-800-222-1222 immediately if you suspect your child has ingested hand sanitizer. Do not wait for symptoms to develop. Above all, the hotline is staffed 24 hours a day, seven days a week, every day of the year for poisoning emergencies and informational calls.

 

While keeping your hands clean and germ free is important in the fight against Covid 19, eating healthy and supporting your immune system is also important.  My next post will outline a few simple steps you can take to cover your bases.  Sign up for my newsletter below and follow me on Facebook, Instagram and Twitter so you stay informed and get access to new content, recipes and freebies!


BONUS Super Soap Recipe 

Soap and water is still the preferred method for germ fighting.  In addition, the CDC notes that hand-washing is preferred to using hand sanitizer as a Covid19 defense. The great thing is that hand washing is easy and something you already do! Whether you’re cooking in your kitchen, using the bathroom or cleaning up after an activity or before eating, keep up the good work!  Consider shifting from your current soap to the one here (or one like it). 

What you need:
  • 8 ounce Foaming soap pump dispenser (wash and upcycle an old one)
  • Castile soap (I love Dr. Bronner’s plain castile soap)
  • Distilled water
  • Therapeutic grade essential oils. (Thyme, clove, lemon or lavender are the best oils to use if you want to use only one oil; otherwise see list and great combo ideas below) (This is my source for wholesale pricing on therapeutic grade essential oils.)
Directions: 
  • First, fill a foaming soap bottle about ⅔ with distilled water. 
  • Then, add 3 Tablespoons of the castile soap.  
  • Next, add desired mix of essential oils (48 drops in 8 ounces of liquid makes a generally skin-safe 1% dilution; for a 2% dilution, use 96 drops. You would NOT want to use only hot oils like oregano, cinnamon or thyme because that could irritate skin).  
  • Finally, screw on the pump and gently turn the bottle upside down a few times to combine the mixture.

 

Essential oils with significant antibacterial effects*:
Balsam Fir  (E.coli, Staph)
Chamomile/ Grapefruit (Staph)
Cinnamon (Diplococcus pneumoniae, Enterococci, E.Coli, Klebsiella, MRSA, Salmonella, Staph, Strep)
Clove (Diplococcus pneumoniae, Enterobacter, Enterococci, E.Coli, Klebsiella, Mycobacterium tuberculosis, MRSA, Proteus, Salmonella, Staph, Strep)
Cypress (E.Coli, Mycobacterium tuberculosis, MRSA, Staph, Strep)
Frankincense (Bacillus subtilis, Klebsiella, Mycobacterium phlei, Sarcina, Staph)
Geranium (Diplococcus pneumoniae, Enterobacter, Enterococci, Klebsiella, Proteus, Salmonella, Staph, Strep)
Helichrysum (Enterobacter, E.Coli, Klebsiella, Staph)
Lavender (Enterococci, E.Coli, Klebsiella, MRSA, Salmonella, Staph, Strep)
Lemon (Diplococcus pneumoniae, Enterococci, Mycobacterium tuberculosis, MRSA, Staph, Strep)
Lemongrass (MRSA, Staph)
Neroli (Enterococci, E.Coli, Klebsiella, Klebsiella, Strep)
Oregano (E.Coli, MRSA, Salmonella, Staph, Strep)
Peppermint (E.coli, Klebsiella, MRSA, Proteus, Salmonella, Staph, Strep)
Petitgrain (Diplococcus pneumoniae, Enterococci, H.Pylori, Staph, Strep)
Rosemary (Enterobacter, E.Coli, Klebsiella, MRSA) 
Tea Tree (Enterococci, E.Coli, MRSA, Proteus, Salmonella, Staph, Strep)
Thyme (Diplococcus pneumoniae, Enterococci, E.Coli, Klebsiella, MRSA, Salmonella, Staph, Strep)

 

These are winning combinations:

Warming: Neroli, Clove and Cinnamon
Fresh:  Lemon or Grapefruit and Peppermint
Everyday:  Lavender, Lemon and Balsam Fir
Germ Warfare:  Cinnamon, Clove, Frankincense, Tea Tree, Oregano, Thyme, Lemon
Sweet:  Roman Chamomile and Lavender
Floral: Geranium and Lemongrass

 

*While essential oils are beautiful allies for health, they are NOT effective at killing Covid19. They are effective against some pathogens and benefit health and well-being as aromatherapy.  DIY hand sanitizer is NOT recommended as protection against Covid19.  It is important to continue with proper hand washing. When using hand sanitizer choose one with at least 60% alcohol.


 

 

 


Safety Note

Always check with your trusted medical provider if you have questions or concerns about your health or about choices related to your health.


Resources:
  1. http://www.aapcc.org/alerts/hand-sanitizer/ 
  2. http://abcnews.go.com/blogs/headlines/2012/04/teens-getting-drunk-on-hand-sanitizer/ 
  3. http://chemistry.about.com/od/toxicchemicals/a/Can-You-Drink-Hand-Sanitizer.htm 
  4. https://www.health.harvard.edu/press_releases/proper-hand-washing – Harvard Health
  5. Price, Shirley.  Aromatherapy for Health Professionals. Fourth Edition.  Elsevier 2012
  6. Tisserand & Young, Essential Oil Safety: A Guide for Health Care Professionals-, 2e. Churchill Livingstone; 2013

4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck

4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck

Do you have a desire to improve your health, but you find yourself not knowing where to start?

Does a holistic mind, body, and soul approach feel good to you? Let’s walk through some basics that may be just the thing you need!

Making small changes and shifting based on how your body responds is a simple way to get started on your health. The goal is balance, right?  Having the energy to do the things you desire, while feeling really good and being productive so that you can be your best self… You deserve that!

Now, you may think that untangling health imbalance is complicated… and it can be!  But, getting started is quite easy.

Here are my 4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck:

#1. Identify Areas That Need Support

The very first thing you need to is to identify the areas where you need support. Do you struggle with digestive issues or acne or PMS?  Are you getting enough sleep? Do you need to lose a few pounds? Or maybe you need time management strategies to help balance time for work, home, social life and self-care?

#2. Track The Basics

Jot down how you sleep, how you feel, your energy level, when you poop (and the quality of your poop).

Why journal?  Easy – taking a mental note doesn’t let you review and assess. Actually jotting down the basics lets you actually SEE what’s going on rather than guessing.  It may seem overwhelming to journal like that… and if it does, I want you to ask yourself what’s more overwhelming: jotting down a couple things during the day or continuing to feel off your game and not knowing what to do about it?

The beauty of this step and this “ask” is that it’s all about your individual path to wellbeing; no one else’s.  You

#3. Track Your Diet

Before you raise your hand and point out that this is another thing to jot in your journal, know that I get it… this is a slightly bigger ask.  Thing is, this is no more difficult and really doesn’t take much time.  Just jot down what you eat in addition to basics or use an app like MyFitnessPal, to track your diet each day (BONUS points if you track what you’re doing for fitness too!)

Thing is, you don’t have to track forever.  This is a for now thing.  This is a couple of weeks thing.

Doable, right?

#4. Assess and Respond with One Shift

  1. You made a list of a few things that you think need support.
  2. You tracked the basics for a few weeks.
  3. The next thing to do is review your work and assess the situation.

It may surprise you to see that you feel snippy the day after you eat dairy or have less energy on days when you drink less water.  Be on the lookout for shifts in focus and memory when you have a difficult night’s sleep and look for changes in your poop around your monthly cycle (yep, that’s a thing).

Once you have the data, one or two things will probably stick out.  It may be obvious what action to take to support yourself.  For example, if you bloat or breakout after eating dairy, then the logical step would be to ease off the dairy.

If nothing sticks out, go back to your list of things that you know need some work.  My suggestion is to experiment for a few weeks and see what happens if you avoid gluten, dairy, caffeine and processed sugar.  Those four things are known troublemakers that can disrupt hormones, sleep, digestion/absorption and blood sugar.  So many health issues are rooted in those four factors.

Why This Process Works

This process is similar to the model I use as a Functional Nutrition & Lifestyle Practitioner.  The ART of Functional Practice includes Assessment, Recommendation and Tracking.  Basically, we can’t know what steps to take until we have a clear picture of what’s happening.  It’s why I don’t recommend particular supplements or targeted strategies to people in the produce aisle and the same reason neurosurgeons don’t diagnose people at the dinner table.  Trusted practitioners take the time to use the tools and training that we know will get results and ensure your safety.

Tapping into the Functional process provides you with a framework not only for action, but for success! Take the four simple steps outlined above and get started. You’ll see that it’s easy to step out of overwhelm when you break it down and start slow. Track your basics and use that information to improve your quality of life as you continue your journey to overall wellbeing.


Start your journey from stuck to health savvy.

Action Steps:

  1. Download your free journal page by clicking here (no strings attached – it’s instant access!)
  2. Print as many copies as you need AND commit to use them for at least 2 weeks.
  3. Post below and let me know if you like the worksheets and if this strategy is helpful.

Making a ton of changes all at once can actually cloud the picture!  Try the 4 simple ways I outlined above and get started when you feel stuck… your mission is to start small, keep it simple and keep it up!

A Healthy Alternative to Tuna Salad That You’re Going to Love

One of the most common requests I get from people transitioning to a plant-based diet is how to overcome the loss felt when old comfort foods are no longer part of the menu.  Learning how to make a healthy alternative to your old favorites can help.  In this post, I’m sharing a healthy alternative to tuna salad that you’re going to love!  It’s fast, tasty and kid friendly.  

Before we get to the recipe, let’s look at the main ingredient we’ll be using: 

Chickpeas

Chickpeas, otherwise known as garbanzo beans have a ton of health benefits in addition to being easy to prepare and tasting great.  These small, pale-brown beans have been cultivated for the better part of 7,000 years, making them likely the oldest and most popular legumes on the planet. They have a nutty taste and a grainy texture that blends well with every food and ingredient. [1]

Health Benefits

Chickpeas or garbanzo beans are an excellent source of plant-based protein that can help manage diabetes and aid in weight loss. Studies show that these beans have a unique ability to help balance blood sugar (only 1/3 cup daily is needed for this benefit, and the results kick in within a week!) Other proven benefits of chickpeas include their ability to improve digestion, boost heart health, and help maintain optimal blood pressure levels. Bone, skin, and hair health benefits are also on the impressive list!

Nutritional keys of note include being a good source of plant-based protein, folate, iron, manganese and beta-carotene.

Some Caution

While chickpeas have incredible health benefits, they may not be a good choice for you if you advanced renal (kidney) disease because chickpeas are a moderate source of purines which the body breaks down into uric acid.  In people with renal disease, especially, too much uric acid can create kidney stones and/or trigger gout.  If this is you, consider enjoying only a small amount of chickpeas rather than including them in your daily diet. 

How to Cook Chickpeas

1.  Sort, Wash, and Soak:

  • Sort through your dry chickpeas before rinsing and remove all stones and debris.
  • Wash your chickpeas in a bowl of cold water until the water is clear.  You may be surprised by how cloudy or gray the wash water is the first time!  I like to swish the chickpeas around vigorously with my fingers, strain and then wash again.
  • Soak the clean chickpeas in a bowl of fresh, cool water for 3 hours or overnight. This not only reduces cooking time but also removes some of the harmful compounds that can cause bloating or gas.

2.  Cook: 

  • Soaked chickpeas should be placed in a large pot and covered by at least an inch of water. 
  • Simmer them for a couple of hours until tender.
  • Alternatively, if you have an Instant Pot, place your soaked beans in there and use the Bean setting for 15 minutes.  Allow the pot to naturally release or quick release if you prefer beans that have a little more bite!

Note: Canned chickpeas are shelf-stable and can make fast, healthy meals much easier if you don’t have time to prepare your own.  I look for BPA free cans.  Eden Organics is a trusted brand.  I always have a few cans in my pantry. 

For dry chickpeas, I like Palouse because they are non-gmo and grown in the USA. 

Now for the recipe!

A healthy alternative to tuna salad that you’re going to love…

Here’s what you’ll need:
  • 2 cups cooked chickpeas, drained and rinsed
  • 1/2 cup raw sunflower seeds, soaked in cool water for 10 minutes and drained
  • 1/4 cup celery, minced
  • 1/3 cup red onion, minced
  • 2 bulbs/stalks green onion, sliced thinly
  • 1/3 cup fresh parsley or cilantro, minced
  • 3 Tbsp fresh lemon juice
  • 1/2 tsp Himalayan pink salt
  • 1/4 tsp cracked Black pepper
  • 1 tsp dried dill ( if you have fresh dill, increase to 1 Tbsp)
  • 1/2 Tbsp kelp powder (optional) — this adds the flavor of the sea if you really want a tuna-like salad — this is the brand I have on hand

Put the chickpeas in a large bowl and mash them a bit with a fork or a potato masher.  You want some bigger bits and some mash.  Add the remaining ingredients and stir to combine.  If the salad seems dry, mash the chickpeas a bit more and add about a teaspoon of water to help things combine.  The flavor is great immediately, but does improve if allowed to chill for about an hour.

Serve as you would tuna salad.  Enjoy as a sandwich filling on your favorite bread, or stuff into the cavity of a scooped out tomato, eat by the spoonful or with seeded crackers.  Whatever your fancy, this is sure to satisfy!

If you make it, drop a picture on facebook or instagram — tag me @yourholistichealthcoach and #yourholistichealthcoach so I can give you some virtual high fives!

 

Eat These Herbs to Improve Your Digestion

Gas and bloating is no fun.  But, it is one of the most common digestive issues.  Pressure, abdominal pain and uncomfortable changes in the waistline are not only annoying, but also indicative of digestive imbalance. One simple solution is herbs!  The good news is that if you eat these herbs to improve your digestion, gas and bloating won’t be a problem anymore!

While gas can form anywhere in the digestive tract, it largely results from bacterial action/fermentation in the large intestine.

When undigested foods make their way through the digestive tract, microbes there break them down and gases are sometimes released.  Carbohydrates and legumes tend to produce more gas as a byproduct of digestion.

Certain herbs can stimulate the secretion of digestive juices that assist the body in digestion and can help to alleviate gas.

bunch of parsley and fennel fronds

PARSLEY & MINT FAMILY HERBS

The parsley family of herbs (fennel, cumin, dill, coriander, anise, and caraway) and the mint family of herbs (peppermint, spearmint) are renowned for suppressing and relieving gas. Studies have shown that the essential oils in these plants are carminative (relieve flatulence), support the stomach and gallbladder to secrete digestive juices, are antiseptic and also help relieve spasms (spasmolytic).

A 2016 study found that anethole, a major constituent in fennel seed, restored delayed gastric emptying. In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms, including abdominal pain and cramping, within two weeks.

To use: Enjoy fennel or any of these parsley family seeds, by taking them in capsules, tablets, or tinctures; you can chew the whole seeds, use the leaves as part of your meals or prepare them as tea.  This gorgeous salad features thinly sliced fennel bulb and fennel seeds.  Give it a try!

ginger root and sliced ginger root

GINGER

Ginger root is a warming herb that is a traditional remedy for nausea, gas and bowel issues. This herb is useful for reducing gut spasms, neutralizing toxins in the GI tract, and boosting digestive juice secretion, including bile and saliva. Studies show that ginger enhances fat digestion by stimulating bile and pancreatic lipase enzymes.

To use: Preparing ginger as a tea and drinking it after a large meal to ease discomfort is not only flavorful, but also fragrant! For bloating, drinking ginger tea three times a day, or as much as needed to ease bloating is what many digestive experts advise. Ginger can be eaten raw and used as a flavoring for sauces, broths, dressings, etc.  Pickled ginger is a deliciously spicy treat that is a great addition to any Buddha bowl or salad!

black pepper ground and peppercorns

BLACK PEPPER

Perhaps the easiest herb to add to a meal, black pepper is one that you likely have in your cabinet or on your table right now!  The main active constituent of black pepper, Piperine, is known for increasing bioavailability and absorption of nutrients. It is commonly paired with other herbs in herbal supplements to increase absorption.  Piperine works in part by increasing intestinal motility, which in tern can help reduce gas.

Try: Adding cracked black pepper to your food.  Add cracked peppercorns to boiling water to make a spicy tea (with ginger it is a bit more palatable!).  Another option is to use capsules that contain piperine or black pepper extract.

 

Are gas and bloating an issue for you?  Does your digestion impact your life?  Ever find yourself unsure about participating in an activity or an outing because you don’t know if a bathroom will be available?  Are your clothes uncomfortable or tight after meals?  Is flatulence a problem?

Guess what?  You’re not alone!  These are among the most common concerns that I hear from patients.  Let’s get you feeling more comfortable.  Click here and schedule a FREE discovery call.  We’ll take 15 minutes together, talk about your needs and I’ll let you know how I can help.

What To Drink When You Drank Too Much… or just need a pick me up!

‘Tis the season for a little indulgence.  Whether it happens at the holiday parties, dinners out, or just cozied up by the fire, here is my go-to sipping solution to fix what ails ya! 

Drrrrrruuuuummmmmm rrrrooooolllll please…

It’s a simple, nourishing Potassium broth… truly, my what to eat when you (eh-hem) overindulged or just need a bit of a pick me up this is a sip of perfection!

This broth is also perfect for cold weather support in general.  It’s also not unusual when seasons change to feel the impact of a congested liver. I have had many clients email about this — feeling drained, with lower than normal energy, even lower back pain. If you’re in this camp, you’re not alone and this broth can help.  It is easy to digest and has vitamins and minerals that your body can use to help you feel better faster.  It’s essentially a detox drink that tastes great and nourishes!

Make yourself some of this goodness and let me know what you think!

To your health. 

xo, Coach Sarah

The Recipe

  • 6 medium Russet Potatoes
  • 6 celery stalks
  • 1 bunch parsley
  • 2 medium carrots
  • 2 beets
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 3 one-inch slices of ginger root
  • 1 teaspoon of sea salt
  • 1/2 teaspoon crushed black peppercorns
  1. Put 10 cups of water into a pot, cover and bring to a boil. 
  2. Gently wash your produce, but don’t scrub too hard. 
  3. Slice the peel off the potatoes at about 1/8 inch depth. We are using the peel for this broth, so set the potato insides aside for another use. 
  4. Roughly chop remaining vegetables. 
  5. When water is boiling put in everything except the ginger. The water should cover the vegetables with an inch or two to spare on top. 
  6. Return to a boil, then cover and reduce heat to simmer. 
  7. Cook covered for 1.5 hours. 
  8. Add the ginger and continue simmering with the lid on for 30 minutes. 
  9. Turn off the heat and gently mash the veggies, then strain the broth.

Sip this throughout the day or use some as a base for a light soup.

How to Sleep Better, Lose Weight, and Live Longer

What if I told you that you can lose weight without changing what you eat or exercising?! Would you think that’s crazy?  Well, don’t get me wrong: Nutrition and exercise are important to our health! But there’s a key to weight loss that most people don’t even know about it.

You’re not going to believe it…

It’s sleep!

Sleep is the most important thing you can do for your health besides eating a whole food, nutrient-dense diet.  Research has uncovered that sleep deprivation can make you fat, lead to depression, increase the perception of pain, worsen heart disease, diabetes, and much more!  I mean — really — this is HUGE!

Your body is governed by a series of biological rhythms synced with the light and darkness of day and night. These rhythms keep you healthy and trigger a cycle of hormone production, including melatonin and growth hormone, so your body gets time for healing, repair, and growth. We now know that the cycle is integral in everything from repairing our DNA, building tissues and muscle, to regulating weight and neurotransmitters (mood managing chemicals). When your rhythms are disturbed by poor or inadequate sleep, disease gets the upper hand and things start to break down.

It is estimated that 70 percent of Americans are sleep deprived.

When sleep is off, cortisol rises.  Cortisol is a stress hormone produced by the Adrenal glands and, in small quantities at the right time, it’s helpful.  But, in excess, its effects are harmful and include brain damage and dementia, weight gain, diabetes, heart attacks, high blood pressure, depression, osteoporosis, depressed immunity, and countless more.

Eight hours of quality, restful sleep is what most of us need, but meeting this goal is difficult, if not impossible with our busy, connected lives. Sleep hygiene is not something that comes easily when we’ve got LED clocks, TV’s and Cell Phones in the bedroom.  The good news is that there are clearly defined strategies that support healthy sleep.

Here is what you need to do to help restore your natural sleep rhythm. The process is all about making sleep a priority.  You will not see immediate results, but in a month or two you should be able to reset your biological rhythms:

  1. Practice regular sleep patterns – this means you should go to bed and wake up at the same time each day
  2. Make your bed a place for sleep and romance only – reading and television watching should be done in another room
  3. Use soft colors and textures in your bedroom and get rid of clutter so your sleeping space is restful
  4. Create total darkness and quiet – consider using eyeshades and earplugs
  5. Skip the caffeine – studies show that it makes your sleep worse, even if you drink it early in the day
  6. Avoid alcohol – as your body works to process and eliminate the toxins in alcohol, you can expect interruptions in your sleep
  7. Sweat and Sunlight! Aim to enjoy at least 20 minutes of both every day. Daylight signals your brain to release hormones like melatonin that are vital to good sleep, mood, and aging.  One caveat: don’t exercise after dinner.  Your body will be enjoying a boost of energy at a time when you should be winding down for sleep!
  8. Close the kitchen!  Don’t eat within 3 hours of your bedtime.  The digestive process can mean difficulty going to sleep and staying asleep.
  9. Write it out.  About an hour before bed, write down anything that is on your mind.  Write about any plans you have for tomorrow.  This exercise helps you push worry and task-oriented thinking to the side so you can move into deep, restful sleep
  10. Get in the tub.  Taking an Epsom Salt bath helps raise your body temperature before bed, which can induce sleep. A hot bath relaxes your muscles and reduces tension. Add two cups of Epsom salt (magnesium sulfate) and two cups of baking soda (sodium bicarbonate) to your bath; both help with sleep. You will reap the benefits of magnesium absorbed through your skin and the alkaline effects of the baking soda
  11. Warm your belly.  Use a hot water bottle or a heating pad to gently warm your abdomen about thirty minutes before bed. This raises your core temperature and triggers sleep
  12. Explore herbal therapies – passionflower tea or tincture, or valerian root extract (standardized to 0.2 percent valerenic acid) as directed on the label, about one hour before bed
  13. Mag.  200 to 400 mg of magnesium citrate or glycinate before bed can help relax the nervous system and muscles
  14. Chill out.  Try a CD with relaxing music, meditation or guided imagery
  15. Aromatherapy.  Put a few drops of therapeutic grade Lavender, Vetiver and Roman Chamomile into your diffuser and set it on a timer as you are trying to get to sleep.  Subtle aromatherapy can help your body relax and trigger a calming physiological response.

If you continue to have poor sleep, check in with your doctor.  Thyroid issues, hormonal imbalance and adrenal problems can all mess up your sleep.  Your doctor will review your symptoms and determine if things need some deeper work.  You can also grab some session time with me for energy work, aromatherapy or health coaching.  Both can help tremendously to improve your quality of sleep!

Sweet dreams!

XO,
Coach Sarah

 

p.s. Sign up for the Newsletter and you’ll get more tips for a healthy lifestyle PLUS my favorite aromatherapy blends for sleep, energy, romance, focus and everything in between!

I want you to get healthier so I'm GIVING AWAYmy favorite trackers and tools!

(This is one click that will change your life...)

Success! Check your inbox!

Pin It on Pinterest