4 - 2021 - Dr Libby

Supportive sleep hygiene habits

April 27, 2021April 20, 2021 by Dr Libby Weaver

Is a restorative night’s sleep something that you could only dream of?

Yet good-quality sleep (and getting enough of it!) is so vitally important for our health. Restorative sleep can positively impact our cognition, memory, emotional regulation, mental health, digestion, hormone production and immune function. We cannot fight our biology, and research has shown that adults require seven to nine hours of sleep a night for optimal health.

So how do we set up our body (and mind) for great sleep?

The importance of melatonin

One key factor that needs to be considered is our body’s main sleep hormone – melatonin. This hormone is responsible for helping us fall asleep, as well as helping us to stay asleep. Melatonin production is significantly impacted by exposure to light, which unfortunately means that when our eyes are constantly exposed to light, we’re unlikely to produce the melatonin we need for good-quality sleep.

Regulating our circadian rhythm

Before the invention of electricity, we rose with the sun, and went to bed shortly after the sun set. This routine is very beneficial in regulating our circadian rhythm, the biological clock that tells our body when to sleep, wake and eat. When we are exposed to sunlight during the day, our production of melatonin falls away, and as nightfall sets in, melatonin increases to prepare our body for sleep.

Melatonin-boosting foods

Certain foods contain melatonin, however myriad factors influence how much melatonin is found in the food once it is ready to be eaten, such as the environment in which the plants are cultured, the temperature range in which they are grown, how much sunlight they have been exposed to during their growth, any ripening processes they have undergone, as well as their chemical exposure. Generally, mushrooms, pistachio nuts, walnuts, tomatoes, red and orange capsicum, flaxseeds, mustard seeds and fenugreek are consistent sources, with highly varied levels being found in different cultivars of cherries, grapes and strawberries. Sour cherries tend to have the highest level of melatonin of the cherries that have been studied.

Stress reduction

If you are someone who struggles to fall asleep because your mind won’t stop thinking about the worries of the day, it’s important to manage your stress levels to assist with restorative sleep. Keeping a journal or notepad and pen next to the bed to do a “brain dump” before you go to sleep can help to process some of those busy thoughts by writing them down on paper. Regularly incorporating stress management practices such as meditation, breathwork, journaling, restorative yoga stretches or breath-focused movement such as Tai Chi can also be really beneficial. A warm, soothing bath before bedtime can also help to support great sleep, if this appeals to you. Sometimes our mind is busy because we are actually worrying about what someone thinks of us – if we’ve upset them or if they think we’re not thoughtful, for example – so examining the role that these perceptions might be playing in our poor-quality sleep can also be useful.

Blue light exposure

Light destroys melatonin, our main sleep hormone, which impacts the body’s rhythmic sleep cycle. Blue light, in particular, emitted consistently from backlit devices such as computers, phones, laptops and TV screens, is a major melatonin disruptor. Try to avoid using any backlit devices within 60-90 minutes of bedtime, and instead try reading a book, journaling, or doing a guided meditation to help you to wind down before you go to sleep.

Sleeping environment

Fostering the right environment for bedtime can be really impactful for the quality of your sleep. Creating a space that is just for sleep (not working on your laptop or watching Netflix), that has the lights dimmed, and is a comfortable, cool temperature, can really help to improve sleep quality. Avoid participating in habits that can hinder sleep such as watching the news, scrolling on social media, reading or watching violent or intense content, and instead try listening to relaxing music, sleep stories or binaural beats before bed to foster restorative sleep.

Food choices before bedtime

What we consume, not only right before bed, but also throughout the day, can have a big impact on sleep. Try to avoid caffeine after midday, as this can take up to eight hours to be cleared from the body (and may be even longer for certain people). You might also like to consider what and how much you are having for dinner. Aim for a light meal in the evening and be mindful of the serving size. Eat your dinner as early as is practically possible and try not to eat within 90 minutes of bedtime, as eating too close to sleep can impact your digestive system as well as your blood glucose levels, causing sleep disruptions. A chamomile tea before bed can be lovely and calming for the nervous system.

Start the day with gratitude

You can also support your body’s natural circadian rhythm by aiming to wake up at the same time each day, and gently (and safely) exposing your eyes to the morning light. Try sleeping with your blinds or curtains open and waking up naturally with the sun, or if this isn’t possible, try going outside when you wake up, to expose your eyes to the natural light. A lovely practice to embrace is thinking about something you are grateful for while recognising that the light of a new day has dawned.

If you would like to learn more about solving your sleep challenges, you might be interested in this online event.

Supporting your health post-menopause

April 29, 2021April 16, 2021 by Dr Libby Weaver

Post-menopause is a phase that makes up a significant portion of a woman’s life, yet it doesn’t always get the attention it deserves or requires. During this life stage, you may find yourself adjusting to a new ‘normal’ in a multitude of ways—aside from the hormonal shifts that occur as we enter this phase, there may be career changes or changes in family dynamics, with children growing up and moving away to study or work, for example. As you move into this next phase, more opportunities for you to focus on yourself may arise—to prioritise your own health and happiness—and it’s important you feel supported to do just that.

If you’re familiar with my work, you’ll know that I examine health using three pillars—the nutritional, biochemical and emotional. So, let’s explore post-menopause through these lenses.

Nutrition

Vitamins and minerals

Post-menopause, there are a few nutrients that we need in greater amounts than we did prior to this life stage. Most women are aware of the importance of adequate calcium intake, given that health messages for post-menopausal women are commonly focused on bone health—you can read my blog on bone health here for more information on this. But our requirements for some other nutrients change too—we require more vitamin D and vitamin B6, and less dietary iron, for example. Because we no longer lose some iron via menstrual bleeding, it’s especially important not to supplement this mineral unless you have confirmed that this is necessary via a blood test (the blood test to have your iron status assessed by your GP is called “iron studies”).

Antioxidants

A nourishing way of eating that focuses on mostly whole foods—aiming for at least five serves of vegetables every day—is especially important, to help prevent the development of chronic diseases and to maintain an excellent quality of life, with great energy and vitality. Including plenty of colourful plant foods will provide your body with a plethora of antioxidants that help to reduce oxidative stress, preventing damage from free radicals which can accelerate ageing and degeneration from the inside out. As we continue to age, the body’s thirst signals can also become less pronounced, so setting up a habit of drinking plenty of water each day can be really beneficial, as is adding electrolytes to some of your glasses of water.

Your biochemistry

Hormone changes

After menopause, our levels of estrogen and progesterone are significantly lower. This is completely normal – it is supposed to be this way – and it’s your body’s wisdom deciding that high circulating estrogen levels are no longer right for you. However this shift in our hormonal pattern does alter our biochemistry, and we lose some of the gifts that the higher sex hormone levels provided us with during the menstruation years, such as the anti-anxiety effects of progesterone, the utilisation of cholesterol for the creation of sex hormones and estrogen’s positive effects on our cardiovascular system. We also obtain benefits from these lower levels of sex hormones, such as freedom from the ebbs and surges of estrogen that can have caused myriad challenges such as heavy blood loss and a low mood.

Some of the key body systems and organs that we want to take extra special care of post-menopause include the brain, heart (and vascular system), bones, liver and endocrine system—particularly the adrenals, thyroid and pancreas.

After the ovaries cease their production of estrogen and progesterone, one hormone whose levels are not significantly altered post-menopausally is testosterone (although it does gradually decline with age). The adrenal glands continue to produce testosterone (some studies postulate that the ovaries continue to make it too, but a consensus is yet to be reached) which the body can convert into estrogen. An enzyme called aromatase catalyses this conversion, however, we don’t want too much estrogen (or aromatase) post-menopausally, because of the risks of estrogen-receptor-positive reproductive cancers. One of the most important health steps we can take post-menopausally is to ensure we are not making excessive amounts of aromatase.

Most of the aromatase inhibitors in nature are found in plant foods. The class of antioxidants known as flavonoids are particularly potent and are important inclusions in how we eat. One of the challenges we face however, is that plants primarily produce their flavonoids as a mechanism of defence in response to attack by pathogens. So, when plants are sprayed with herbicides, they don’t need to switch on their innate production of these protective substances (as much, or possibly at all). This means that we can end up with foods on our plate that are supposed to be rich in protective flavonoids, which are not. This is a major reason why choosing biodynamically or organically grown, or spray-free food is so important, as is ensuring we are eating our “7-a-day” (a minimum of five serves of vegetables and two serves of fruit per day).

Body fat storage

When estrogen levels reduce significantly (which naturally occurs as we transition into the post-menopausal phase) this alters where the body stores fat and can contribute to a change in our body shape. During the menstruation years, higher levels of estrogen promote body fat storage around the hips and thighs, and when estrogen levels drop lower around menopause, our fat storage pattern shifts, and body fat tends to be stored around our middle instead. This increases the risk of what is known as metabolic syndrome – elevations in blood fats and cholesterol, as well as blood glucose and blood pressure. Body fat levels don’t have to increase across the menopause years, yet this has become quite common. The nine factors that influence whether the body gets the message to store fat or use it as fuel, such as stress hormones, thyroid function and insulin, become even more important to understand as time goes by. You can learn more about the nine factors here.

Insulin resistance

The reduction in estrogen and potential increase in abdominal body fat, along with other factors, can increase our susceptibility to insulin resistance. In an insulin resistant state, insulin production increases in an attempt to overcome the resistance—picture the body having to start to shout to make sure its message is heard, rather than simply expressing its message at a normal volume. Insulin is a vitally important hormone involved in blood glucose regulation, but it is also an energy (glucose and fat) storage hormone, and consistently elevated insulin levels can ultimately lead to deteriorating metabolic health and difficulties shifting excess body fat. Some key things to focus on to support insulin sensitivity include prioritising restorative sleep, implementing stress management practices and moving your body regularly. Focusing on a whole food way of eating and minimising (or omitting) highly processed foods and drinks is crucial, too.

Cholesterol

After menopause, the levels of fats (lipids) in our blood—such as cholesterol—also commonly tend to move in a direction that isn’t ideal. This is due to a variety of biochemical changes that occur post-menopause – one being that you no longer need to convert nearly as much cholesterol into estrogen. Blood lipid increases also tend occur at this stage, as over time, and as a result of too many poor-quality food choices, fat accumulation in the liver can start to disrupt some of the liver’s vital tasks, including those involved in estrogen clearance from the body and blood glucose regulation. Again, regular movement is helpful, as well as supporting the liver by focusing on choosing predominantly whole foods (particularly plenty of plant foods).

Movement and food choices

If you are feeling a little overwhelmed with where to start when it comes to supporting your health, remember that nothing in the body stands alone. So, one strategy or action you take is going to have a ripple effect and will support a number of different body systems simultaneously. A good example of this is regular movement—particularly resistance exercise such as weights or any type of movement where your own body weight is resisted, such as yoga, Pilates, farm work, gardening, etc. Not only is this helpful for maintaining our muscle mass and strength, it’s also great for our metabolic rate, bone health, mood…the list goes on. Similarly, choosing more whole foods and fewer highly processed foods is going to offer your body a long list of benefits.

Emotional health

Fill up your cup

So often the focus is on the more challenging aspects of menopause which can lead us to forget that this can be such a wonderful time. In cultures or circles where connection has been maintained or re-established with traditional values and practices, menopause is recognised as a time when the flow of wisdom is no longer disrupted, the way it tends to be across the menstruation years. It can also be a time where, after many years of prioritising the care of others, we may feel that it’s time to fill our own cup, with respect to our health and happiness.

Aim to stress less

Stress can stem from our responses to such a wide range of situations, it is rare for people today in Western countries to have much space without the stress response switched on, with adrenaline and/or excess cortisol coursing through their blood. Produced by the adrenal glands, stress hormone production is a top priority because to the body, stress equals danger. Post-menopause, the adrenal glands are also a key site for sex hormone production, so these tiny glands have some big tasks! There are numerous techniques that can be helpful for managing stress, including meditation, tai chi other breath-focused practises, however, we tend to benefit even more when we also consider what stress really is for us. Exploring your emotional landscape can be incredibly rewarding to your health, as it can help you start to turn the tap off on your stress response, rather than simply trying to manage it.

A final note on menopausal symptoms

For some, entering the post-menopause phase brings welcome relief as any turmoil experienced during perimenopause has now eased. For others, symptoms relating to the menopausal transition such as hot flushes, night sweats or mood-related symptoms, persist into post-menopause, and they’re left wondering when things will improve for them. If this is you, know that support is available and there are things you can do to support your body and ease your suffering during this time. You might also like to check out this blog post for more ways that you can support yourself post-menopausally.

Nutrients to boost brain health

June 5, 2024April 7, 2021 by Dr Libby Weaver

Did you know that our brain needs food, just like the rest of our body?

Our brain needs certain nutrients not only to grow initially as infants, but also to build and maintain structure throughout our life, to function optimally and to prevent premature ageing and neurological conditions. Let’s take a look at some of the most important micronutrients for brain health.

Vitamin A

Vitamin A helps to protect tissues in the nervous system from free radical damage and is important for cognitive function due to its role in the maintenance of the plasticity of the brain. Vitamin A is found in its retinol, retinal and retinoic acid forms in meat, fish and liver. Carrots, pumpkin, dark green leafy vegetables and apricots also contain beta-carotene, an antioxidant that the body can convert into vitamin A.

Vitamin B1 (thiamine)

Vitamin B1 is important for the brain as it facilitates the use of glucose – the brain’s preferred fuel – and is therefore vital for the production of energy. Vitamin B1 modulates cognitive performance and is particularly important for our ageing population. Vitamin B1 is found in pork, sunflower seeds, beans (particularly black beans), lentils, nuts (particularly macadamias), liver and nutritional yeast.

Vitamin B6 (pyridoxin)

The concentration of vitamin B6 is a hundred times greater in the brain than in the blood. Vitamin B6 is important for memory, supportive for premenstrual syndrome (particularly low mood), and is also involved in the synthesis of neurotransmitters. Vitamin B6 is found in liver, fish, chicken and bananas.

Vitamin B9 (folate)

Vitamin B9 preserves brain health not only in its development during pregnancy, but also in memory function in ageing populations. It is also needed for cellular repair. Folate is found in green leafy vegetables and other green vegetables, beans such as black beans, avocado, citrus fruits and eggs.

Vitamin B12 (cobalamin)

Vitamin B12 is involved in the synthesis of neurotransmitters and has been shown to delay the onset of dementia. Vitamin B12 deficiency can contribute to neurological disorders including memory loss, nerve injury, pain, depression, and cognitive decline. It has also been shown to improve cognition and language function in those with cognitive disorders. Vitamin B12 is found in foods of animal origin only, such as red meat, poultry, fish, dairy foods and eggs. Supplementation (or regular intake of B12-fortified foods) is important for those who follow a vegan lifestyle long-term, to prevent deficiency.

Vitamin C

In the whole of the human body, vitamin C is found in the highest concentrations in the nerve endings of the brain. It is an important antioxidant that can slow the ageing process and prevent degenerative diseases. It is also important for stress regulation, cognitive performance, IQ, and protection against free radicals. Foods high in vitamin C include berries, capsicums, citrus fruits, kale, kiwifruit, parsley and broccoli.

Vitamin D

Vitamin D is important for the prevention of neurodegenerative diseases such as multiple sclerosis and is responsible for the transport of glucose to the brain. It is mostly obtained through the skin via safe sun exposure, but it can also be found in small amounts in oily fish (such as herring and sardines), eggs, cod-liver oil, organic grass-fed butter, and mushrooms that have been exposed to sunlight.

Vitamin E

Vitamin E is involved in the protection of the nervous membranes in the brain and against ageing and is thought to prevent dementia and Alzheimer’s disease. Vitamin E contains substances called tocopherols that scavenge free radicals and help to maintain the integrity of the cellular structures of the brain. Real food sources of vitamin E include eggs, wholegrains such as wild rice, nuts such as almonds and hazelnuts, and seeds such as sunflower seeds.

Vitamin K

Vitamin K is involved in nervous system biochemistry and is thought to have a protective effect on the retina of the eye. Vitamin K is found in leafy green vegetables such as spinach, cauliflower, cabbage, broccoli and olive oil.

Copper

Copper plays an important part in slowing brain ageing and preventing neurogenerative disorders, and copper deficiency has been linked to Alzheimer’s disease. Copper is found in organ meats such as liver, oysters, shiitake mushrooms, nuts, seeds, and leafy green vegetables.

Iodine

Iodine facilitates the energy metabolism of the cerebral cells and is essential for brain development and cognitive ability. It is vital to meet iodine requirements in pregnancy to prevent congenital disorders caused by iodine deficiency in children. Children born to iodine deficient mothers have lower IQs than those born to iodine sufficient mothers, and this reduction of IQ has been shown to persist as the children grow up. Iodine is found in iodised salt (some mineral salts such as Himalayan and Celtic sea salt contain iodine, but check the label to be sure) and seaweeds such as kelp, nori and kombu.

Iron

Iron is essential for transporting oxygen to the brain, for the synthesis of neurotransmitters and myelin sheaths of the brain, and for determining the IQ and cognitive function of the development of a baby in utero. Food sources of iron include beef, lamb, eggs, mussels, sardines, lentils, dates and leafy green vegetables. Plant sources of iron are better absorbed in the presence of vitamin C, so ensure you consider this when having an iron-rich meal!

Magnesium

Magnesium is important for oxidation reduction and plays a role in stabilising the mitochondria (the energy centres of the cell). It is also crucial for healthy N-methyl-D-aspartate (NMDA) receptor function, which is important for healthy brain development, learning and memory. In this role, magnesium helps to prevent the overstimulation of nerve cells, which can kill them and lead to areas of the brain being damaged. Research is currently investigating if this process is involved in a number of neurological conditions such as Alzheimer’s, Parkinson’s, and chronic migraines. Food sources of magnesium include green leafy vegetables, tahini, seeds, nuts, nut butter such as almond butter, seaweed and cacao (dark chocolate).

Selenium

Selenium is important for neurological development and is critical for the production of glutathione, an enzyme that is protective against free radical damage. Food selenium levels are reflective of the soils in the geographical location in which the food is grown. Brazil nuts are the richest source by far, and in Australia and New Zealand there is also a small amount in seafood, poultry and eggs. Just two to six Brazil nuts per day will give most people their daily requirement of selenium.

Zinc

Zinc plays a role in cognitive development and is important for taste, vision and smell, as well as for hundreds of other processes in the brain and the rest of the body. Foods rich in zinc include oysters and red meats, and there is a small amount in eggs and seeds such as pumpkin seeds and sunflower seeds.

Choline

Choline is a crucial nutrient for brain health, playing a key role in the production of acetylcholine, a neurotransmitter essential for mood, memory, and muscle control. It also contributes to the structural integrity of cell membranes. Adequate choline intake is particularly important during pregnancy, as it supports fetal brain development and may enhance cognitive function throughout life. Rich sources of choline include eggs, liver, fish, chicken, and legumes.

As you can see, the brain needs a wide variety of whole, real foods, to provide it with nourishment across all life stages – from development in utero (reliant on the food choices of the mother) all the way through to the prevention of age-related cognitive decline and neurological diseases.

How can you boost your intake of brain-loving nutrients today?