Sleep is a basic human need and melatonin is a key player. But there is a lot of conflicting information out there about melatonin, and it can be tricky to sort out facts from myths.

Melatonin is a hormone that your brain produces in response to darkness. Melatonin works in the regulation of your circadian rhythm (also known as sleep–wake cycle). At night, your melatonin increases helping you to feel sleepy.

1. Melatonin supplement is the same as the melatonin the body produces: Myth.  

Synthetic melatonin is the most popular over-the-counter sleep aid. In 2020 its sales in the US were over $800 million. However, studies are not conclusive to show it has real benefit. Supplements don’t work the same way as the melatonin your body produces.

Do you wake up groggy? Tired? Do you wonder “Is there a quick fix to help me sleep better?”

Understanding how blue light affects your sleep is key. Maybe not a quick fix, but a few simple changes to your routine can have a big impact on the quality of your sleep. Imagine actually waking up refreshed!

Your biological clock is regulated by the production of hormones. These hormones are produced at various levels in the 24-hour circadian rhythm, and they are affected by blue light exposure.

Riding a camel in the Wadi Rum desert in Jordan was scary and exciting at the same time. I was surprised how this animal looked huge, even when she was laying down. My guide introduced “Jamila” to me as he talked me through how to step up and mount her. When I was secured in place, she stood to her full height, and I felt an exhilarating rush!

Jamila didn’t know it, but she taught me five important lessons:

1. Stepping out of your comfort zone opens new possibilities. Camping in the desert, waking up before sunrise on a cold morning, and riding a camel are not on the list of things I do every day. It was a bit intimidating getting up on the back of this tall animal. But this adventure allowed me to create lasting memories and learn significant lessons.

Do you believe that as little as 5 minutes a day of regular physical activity can improve your mood and focus? Studies have shown it can reduce symptoms of depression and anxiety by releasing endorphins, also known as “feel-good” chemicals, in the brain. Exercise can help reduce your stress and improve your overall physical and mental health.

Finding time to exercise every day can be a challenge with your busy schedule, but you can find 5 minutes, right?

Is it possible to maintain a healthy weight without going through the pains of dieting? You probably know someone slogging through a diet right now.

Quick fix diets for weight loss are often not sustainable and can be harmful to your health. They can cause muscle loss, slow metabolism, and eventually a rebound weight gain. While diets can lead to weight loss in the short term, the lasting results are limited.

Research shows that long term weight management is more effective when you focus on your wellbeing instead of how you look.

Here are 10 science-based ways that changing your lifestyle may help you lose weight without dieting:

Are you a part of the “inside generation?”

How much time are you really spending indoors? Would you say about two-thirds of your time?

That’s what most survey respondents thought too. But the truth is closer to over nine-tenths of their time!

90 percent of the population spend about 22 hours inside every day without even realizing it.

We may be part of the “Inside Generation” spending a lot more time indoors than we realize.

A study by YouGov of around 16,000 people across 14 countries found a huge disparity between how much time people think they are spending outdoors versus how much sunlight and fresh air they are actually getting.

Here are a few tips to help you to safely assess 7 scary symptoms that you can treat yourself and save a visit to the doctor.

1. Elevated blood pressure: Don’t worry if it’s just one reading after a stressful event. If you haven’t checked your BP in a while and then see the higher number 140’s or 150’s, if you don’t have any other symptoms, don’t freakout. Rest for 20 minutes and measure it again, if it goes back to 120’s, just keep an eye on it, measure it a few times a week and mention it your doctor on your next appointment. You might have pre-hypertension and some lifestyle modification can help you delay or prevent the need for medication.

When to see your doctor: If you get high readings several times a week, make an appointment with your doctor ASAP. Untreated high blood pressure is called the silent killer, it increases your risk of heart attack and stroke. If your blood pressure is over 180 the higher number or the lower number is over 110, this is a medical emergency, seek help immediately.

First of all, IT’S NOT YOUR FAULT! If you are dealing with obesity and or mental health issues believe it’s not your fault as these are complex challenges.

Let’s look at the question: Are obesity and mental health issues related?

The National Institute of Health has published studies linking obesity with depression, and other psychological issues.

Each person is unique in their physical and mental status. The effect of genes and environmental factors plays a role in both. Some genes are linked to cortisol response to stress which has metabolic effects on mental illness and tendency to obesity. Genetic research will continue to provide more understanding on this topic.

Growing up, I heard many times that meditation was for weird people. It was something mystical and dangerous. I remember a psychology class in high school where the teacher, a nun, tried to instruct us on how to meditate. I purposefully didn’t follow her guidance because I was afraid to have my mind taken by the devil!

It took me decades to start learning about different types of meditation and to find the ones aligned with my spiritual beliefs. I started slowly with guided mindfulness meditation and progressed to my own practice.

Meditation and your Health

The health benefits of meditation are well-documented. Research shows that meditation can help with controlling blood pressure, pain, anxiety, and depression. It can also improve sleep, mental focus, problem solving skills, and boost the immune system.

Meditation can make positive changes to the structure of your brain. Neuroscientists have been interested in neuroplasticity since the 1800’s. By the 1960’s, studies started to demonstrate the brain’s ability to form and reorganize synaptic connections in response to learning and experiences like meditation.

You’re doing your best to make good food choices, but you may be discouraged with the results.

Is your weight not where you’d like it to be? Has your energy been low for a long time? Any other health issues you’re struggling with?

Let’s be real – you’re busy and your diet should be easy to follow. A diet plan that is overly restrictive or doesn’t fit your lifestyle usually doesn’t last long. Little changes over time works best.

Here are 5 foods that may be spiking your insulin.