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Do you want to eat great food, lose weight and cut down on trips to the store?
Nutrisystem can help.
It’s easy, it’s home-delivered and right now it’s 50% off.

How does the Nutrisystem 50% Off promo work?

It’s simple - click this link or any image on this page, to visit the Nutrisystem website, select a plan and get 50% off your first 2-month shipment! Plus, you’ll continue to get 50% off future shipments until you reach your weight loss goals. All plans include convenient, ready-to-go meals with plans that start as low as $7.79 a day.

Which Nutrisystem Plans are Included?

The Nutrisystem 50% deal applies to all nine Nutrisystem plans, which include:

• Basic 

• Uniquely Yours

• Uniquely Yours Ultimate 

• Vegetarian 

• Diabetes 

• Uniquely Yours Diabetes 

• Ultimate - Diabetes 

• Men's

Uniquely Yours plans are triple matched to your goals, individual body type, and food preferences, but each one is built to help you lose weight, have more energy and improve your overall health.

With every 4-week Nutrisystem plan, you’ll be able to eat healthy foods you love 6 times a day, every day. Each plan is designed to kick start your weight loss to help you lose 1-2 lbs. per week on average*. You’ll also get access to the free NuMi app that includes fun challenges and prizes to keep you motivated.

What’s included in the Nutrisystem 50% Off deal?  

With the Nutrisystem 50% off deal you’ll get:

• Your first two months of breakfasts, lunches, dinners, desserts, and snacks for HALF the full retail price and an ongoing discount with auto-delivery.

• Your choice of over 160 food options or the popular Chef’s Choice selection.

• FREE home delivery!

When you pay now for your first two months you’ll save 50% off of the full retail price. You’ll get your first month of food shortly and your next delivery will be sent 4 weeks after your first shipment.

Are My Savings Done After Two Months?

No! There’s a bonus. When you sign up for auto-delivery, your second shipment, you will continue to get future shipments for 50% off the full retail price!

How do you take advantage of the Nutrisystem 50% special?  Do I need a code?

Nope. There’s no promo code necessary. Just click this link or the image below and start getting healthy food home-delivered!

When does the Nutrisystem 50% Off Sale End?

Soon. This is a limited-time offer.

Why Start Nutrisystem Now?

There’s never been a better time to try Nutrisystem. It’s delivered right to your home, which means you can cut down on grocery shopping. If you find yourself eating frequently, no problem you can eat six times a day on Nutrisystem and there are plenty of guilt-free snacks like cookies, cakes, and cheese puffs. If you’re busy working, taking care of your family and your home, then Nutrisystem takes most of the guesswork out of meal planning and prep while still giving you the freedom to choose from over 160 chef-crated meals you’re sure to love. If you’re wondering “is Nutrisystem food any good”? check out some of their most popular meals for yourself. Start eating healthier and lose up to 10 pounds* in the next month instead of gaining it!

*Average weight loss in a study was 11.6 lbs and 8 inches.

†With this offer, when you pay for your first get two deliveries upfront you’ll get 50% off the retail price and 50% off subsequent auto-deliveries. Plus, free Continental U.S. shipping on all 4-week plan orders. On auto-delivery, you are automatically charged and shipped your plan once every 4 weeks unless you cancel. This offer is not transferable and is valid while receiving consecutive shipments only.

**As part of a healthy diet and exercise program.

MONEY BACK GUARANTEE: If you’re not satisfied with your first order, call 1-800-727-8046 within the first 14 days and send the remaining food back for a full refund, less shipping. Good on new 4-week plans, first order only. Limit one per customer.

Don’t be bummed that BOGO is a no-go, you can 50% off with their new promotion.

Read more about the 50% off deal here

If you’re still curious about how the Nutrisystem’s BOGO used to work - here are the details.

How does the Nutrisystem BOGO sale work?

With Nutrisystem’s buy one, get one promotion when you sign up now you’ll get 2 months of food for the price of one. Essentially you’ll pay for one month and get a second month for free!

What’s included in the Nutrisystem BOGO promotion?

In the Nutrisystem buy one month and get one month free offer you’ll get 2 full months worth of breakfasts, lunches, dinners, desserts and snacks for the price of one month.  You’ll also receive:

•  A week of ALL-NEW shakes FREE—with Chromium to BURN FAT*, 15g of protein, plus probiotics to help shrink your belly!*

•  Free FedEx shipping

•  Your BOGO savings will be reflected in over $200 in savings for your first two auto delivery shipments!

How do you get the Nutrisystem BOGO deal?

It’s really easy. Just click on this link or the image below, answer a couple of easy questions for personalized recommendations, and choose your plan!

Does Nutrisystem Actually Work Though?

 In one study, Nutrisystem participants were shown to lose an average of 11.6lbs and 7 inches in the first month. Nutrisystem combines the convenience of a meal delivery service with chef-created, nutritionally balanced prepared foods that allow you to choose a custom menu or take the “Chef’s Choice” which is recommended for your first month. You’re shipment will contain a diverse selection of meals and snacks that include popular foods like burgers, pasta, cookies, ice cream sandwiches and more. With a diet meal delivery, you get the best of all worlds, no-prep, health food options right at your door. 

The time you’ll save on shopping and researching healthy recipes can be put to better use like going to the gym, spending time with your family or hoarding the Nutrisystem ice cream sandwiches and binging Netflix. Your call, and we support all of those options.

The Nutrisystem BOGO offer is done
but you can still save 50% off now!

The Nutrisystem 2 for 1 sale is over - but Right Now you can get 50% off!

Read more about the 50% off deal here

If you want to know more about how 2 for 1 worked, read on.

How does Nutrisystem 2 for 1 offer work?

It’s easy. Choose ANY Nutrisystem plan and get two months of food for the price of one, which is basically like getting a month of breakfasts, lunches, dinners and snacks for FREE!

Nutrisystem offers multiple plan options from popular menus to specialized plans for vegetarians and diabetics. Choose from over 160 menu items of pick a ready-to-go kit. Whichever plan you choose you'll have nutritionally balanced, diverse options to help energize your life and kick start your weight loss. 

What’s included in the Nutrisystem 2 for 1 deal?  

In the Nutrisystem 2 for one offer you get:

•  2 months worth of breakfasts, lunches, dinners, snacks and desserts for the price of one month.  

• A week of ALL-NEW shakes FREE—with Chromium to BURN FAT*, 15g of protein, plus probiotics to help shrink your belly!*

• FedEx shipping—FREE!

They say that a good offense is the best defense and with 2 months of food for the price of 1 you’re prepared for whatever the holidays bring. 

How do you take advantage of the Nutrisystem 2 for 1 special? 

No promo code is needed! Just click this link or the image below and start losing weight!

Get ready for winter now, with the Nutrisystem 2 for 1 promotion!

A bag of treats shows up at the office? No problem, you’ve already got a double chocolate caramel bar. 

Friends-giving on your radar? Enjoy a shake before you go to help you fill up and stay on track. 

Too many Holiday parties to count? Skip the high calorie hors d'oeuvres with pizzas, pasta, burgers and more from Nutrisystem. 

When does the Nutrisystem 2 for 1 sale end?

VERY soon. This special offer was their best deal of the year, until BOGO.

Why Start Nutrisystem Now?

We all know the logic, the Holidays are coming so why bother dieting now? It’s easy to justify putting off your weight loss goals until the new year. But what if you could start eating healthier and lose up to 10 pounds* in the next month?

Don’t wait until the holiday calories start to add up. Think of it this way, if you can get a jump start on healthy eating, maybe you can get your shopping done early too!  Ok, that’s probably pushing it, but seriously don’t miss out on this deal. 

THE NUTRISYSTEM 2 for 1 OFFER IS DONE
BUT YOU CAN STILL SAVE 50% OFF NOW!

*Average weight loss in a study was 11.6 lbs and 8 inches.

†With this offer, get two deliveries for the regular price of a one-time delivery with any new 4-week auto-delivery plan. Free shakes with any 4-week plan, first shipment only. Plus, free Continental U.S. shipping on all 4-week plan orders. On auto-delivery, you are automatically charged and shipped your plan once every 4 weeks unless you cancel. This offer is not transferable, and is valid while receiving consecutive shipments only.
**As part of a healthy diet and exercise program.

MONEY BACK GUARANTEE: If you’re not satisfied with your first order, call 1-800-727-8046 within the first 14 days and send the remaining food back for a full refund, less shipping. Good on new 4-week plans, first order only. Limit one per customer.

Purehealthyliving.com is reader – supported.  If you click on a link or buy something via a link on this page, we may earn commission.

Gut health is all the rage these days. Over the course of the last decade, our understanding of how important the gut is to our overall health has grown by leaps and bounds. Whether you are talking about “leaky gut”, the microbiome, or just looking for ways to punch up your digestion, there are many resources you can use to help improve your gut health. However, most people begin in the wrong place. People almost instantly jump to what supplements they can use to elicit a specific response. While supplements do have their place, they’re meant to be a supplement, not function as the primary way of addressing gut health. Fortunately, there are quite a few things you can do in your everyday life to build an iron gut. Let’s look at 4 simple tips to improve your gut health.

1. Walk Before your Meals

Physical activity and the acquisition of food are intimately linked in all animals, save for modern humans. In our modern society, we simply don’t need to be very physically active to eat. While this is good for avoiding wear and tear on our bodies, it’s not great if physical activity provides a stimulatory response for digestion.

While this hasn’t been well-studied, there is data on the subject. A study done in 1979 looked at bile output in to the duodenum in fasted subjects during physical activity. Bile is critical to the digestion and absorption of fat and fat-soluble vitamins and plays a major role in regulating the health of the gut.

In the study, participants did the equivalent of walking at 3.2mph as bile output was measured in the duodenum. Within 30 minutes, there was a 10 fold increase in the amount of bile sent from the liver in to the small intestine. Additionally, there was a small increase in bile storage in the gallbladder. This increase of bile release in to the duodenum aids in digestion, helps seal the gut up, and prevents the growth of unhealthy bacteria.

2. Take your Coffee with Meals

If you’re a coffee drinker like me, you aren’t about to give up your morning cup of Joe. But for some, it can really mess with digestion. Fortunately, a recent review on the effects of coffee on the digestive system point to an optimal time to consume your coffee. The primary findings of the review found that coffee:

• Stimulates the gallbladder to release bile

• Delays gastric emptying

• Increases motility in the rectum and sigmoid colon.

All this data points to drinking coffee with your meals as the ideal time to avoid bad effects, and in some cases, promote better digestion. There is a caveat, however. For some people, drinking coffee stimulates the rectosigmoid portion of the colon within 4 minutes of consumption. For those people, waiting until mid- to late meal is probably better than at the beginning.

3. Have a Set Feeding/Fasting Cycle

You may not be aware of it, but every important biological process in your body is regulated by the circadian clock. The circadian clock refers to a set of genes that regulates the function of every organ system in the body. The purpose of the clock is to sense environmental factors and adjust your physiology to better adapt to the environment.

Most people are familiar with the way light exposure to the eye helps regulate the sleep/wake cycle, but other inputs are important as well. Chief among these other inputs is the feeding/fasting cycle, which seemingly controls all clocks other than the master clock. The feeding/fasting cycle sets a pattern where cells in the gut are used during the portion of the day when you are feeding and repaired during the portion of the day you are fasting. For more details on this, read this blog.

Most people don’t really have a feeding/fasting cycle as much as a feeding/sleeping cycle. This sets people up for a situation where they spend a much larger portion of the day feeding than they do fasting. This negatively impacts the repair process. Therefore, it’s important to spend at least the same amount of time during the day fasting as you do eating. So, if you eat your first meal at 7am, you want to finish eating by 7pm.

4. Eat Larger, Less Frequent meals

You’ve probably been told by your trainer or doctor that you should eat every 2-3 hours. For gut health, this is not a good idea. First, the stomach is more acidic the longer you fast. Second, during the period you are fasting, you begin synthesizing and storing digestive enzymes that you will use to digest your food. Both these factors indicate digestion is probably better after a longer break between meals.

Another important factor that people are unaware of is that more frequent meals appears to increase the entry of bacteria from the gut in to your circulatory system. A recent study found that 5 meals per day increased the amount of endotoxin that enters the bloodstream more than 2 meals. Endotoxin is a component of the cell wall of gram negative bacteria and a driver of inflammation. The higher endotoxin levels were driven by increased intestinal permeability, aka “leaky gut.”

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Your baby isn’t gaining weight properly, sleeps poorly, spits up or frequently chokes when feeding and suffers from repeated lung infections – and worse of all; is making seizure-like movements of the back and neck. Could it be Sandifer’s syndrome?

Sandifer’s syndrome is a stomach disorder that can cause a baby to make disturbing and seizure-like movements that resemble an epileptic attack. These symptoms will usually be seen in children from shortly after birth up to adolescence in some cases. But, it’s most commonly seen in children from 18 to 24 months of age. When the symptoms are seen in older children, they are typically mentally impaired, suffer spasticity or already have other neurological disorders.

According to an article in the journal Pediatrics International, Sandifer’s syndrome is a rare disorder that affects about one percent of children and is often misdiagnosed as some neurological problem because the symptoms don’t look like a stomach problem.

What Is Sandifer’s Syndrome?

Sandifer’s syndrome isn’t a disease, it’s a collection of symptoms that can be caused by acid reflux, and these symptoms may include:

• Torticollis, which is an involuntary and chronic movement of the child’s neck

• Dystonia, twisting and writhing movements that place the child in an abnormal posture because of involuntary muscle contractions

• Head nodding (the baby tips the chin down)

• Gurgling noises

• Back arching

Chronic acid reflux in children is usually called gastroesophageal reflux disease or GERD.

Signs Of GERD

According to recent research, the common warning signs of GERD that may create the symptoms of Sandifer’s syndrome are:

• Being frequently irritable

• Difficulty swallowing or choking spells

• Holding breath for short periods

• Vomiting

• Back arching and head jerking

• Unusual eye movements

More severe warning signs are frequently contracting lung infections (pneumonia) which researchers believe is the body’s reaction to the pain of acid reflux or irritation of the esophagus. Feeding difficulties and not gaining weight on schedule are two other warning signs that a baby is dealing with the discomfort and pain of gastrointestinal problems.

What Causes Sandifer’s Syndrome?

Sandifer’s syndrome is a poorly understood health issue. Research hasn’t yet discovered what cause the symptoms of Sandifer’s syndrome. What doctors do realize is that the symptoms frequently come with stomach acid moving back up into the esophagus (acid reflux). The esophagus is the section of a child’s digestive tract that brings food from the mouth to the stomach. The theory is that the pain of stomach contents, acid or gas coming back up the esophagus could be the cause of Sandifer’s syndrome symptoms.

Treating Sandifer’s Syndrome

Doctors will focus on treating the symptoms of Sandifer syndrome and trying to fix whatever is causing the child’s persistent acid reflux problem, which the doctor may also call gastroesophageal reflux disease. The best way to treat this problem depends on the child’s symptoms and stage of development.

The doctor could prescribe:

• Feeding changes

• Antacid medicines

• Even surgery

There are various methods a pediatrician could use to correct the problems that may be causing the symptoms of Sandifer’s syndrome.

Feeding Changes For Sandifer’s Syndrome

According to currently accepted recommendations, a doctor could begin treating the child’s acid reflux issues by asking parents to change the way they handle feedings.

Changes may involve:

• Not overfeeding

• Keeping babies upright for a half hour after feeding

• Using a predigested protein formula for a few weeks if sensitivity to milk proteins is suspected

Parents could also be told to mix some rice cereal with the baby formula to help buffer the stomach acid that might be causing the Sandifer’s symptoms. If the child is still experiencing acid reflux after the feeding changes have been made and yet has problems gaining weight, growing, feeding or sleeping well, the next treatment could be antacid drugs.

Medicine For Sandifer’s Syndrome

Drugs that the doctor could prescribe to treat acid reflux and resolve the symptoms of Sandifer’s syndrome may include antacids like; Tagament, Pepcid, Axid or Zantac. There is also a class of drugs that inhibit stomach acid production called proton pump inhibitors that could be used. Proton pump inhibitors include Nexium, Prilosec, and Prevacid.

When Surgery Is Required

Sometimes the acid reflux issues that result in Sandifer’s syndrome require surgical intervention. When surgery is recommended, the procedure that may be used is Nissen fundoplication. This is the repositioning and stitching of the upper part of the stomach around the spot where it attaches to the stomach.

In Nissen fundoplication, the surgeon wraps the top of the stomach around the bottom of the esophagus. Doing this tightens the opening of the food passage to fix the problem that could have let stomach acid back up into it.

What’s The Prognosis For Sandifer’s Syndrome?

The Mayo Clinic says that it’s uncommon for GERD and the symptoms of Sandifer’s disease to continue after the baby reaches approximately 18 months of age. The acid reflux that may be causing Sandifer’s symptoms is almost never a serious medical problem and typically becomes less of an issue as the child grows older.

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What is mindfulness?

Mindfulness is a mental state that involves focusing your complete attention on the present moment – without judgment, analysis, or concern. It sounds a little strange, doesn’t it? Our daily lives commonly consist of rushing from one activity to another while we worry about how we’ll respond to an email, pay the next credit card bill or deal with that client who needs something right now. But is this the healthiest way to approach life?

Mindfulness is a method of facing the events of our everyday life with both extreme focus and equanimity. While this may seem like new age mumbo-jumbo – and you may be telling yourself that you thrive on the challenge of multi-tasking; there are some real-world benefits to practicing mindfulness that are hard to ignore.

Whether you’re the head of a large company or a working mom, keep reading to discover the benefits of facing life’s challenges with a whole new outlook.

Mindfulness Defined

According to mindfulness expert Jon Kabat-Zinn: Mindfulness is simply paying attention to the present moment with intention while removing all judgment as if our lives depended on it, with the knowledge that the present is the only real moment we have. Strangely enough – our lives may literally depend on taking advantage of this unique mental state.

Beat Stress with Mindfulness

Studies have demonstrated the effectiveness of mindfulness practice in reducing stress and anxiety levels in test subjects. By teaching an individual to focus on the present, mindfulness prevents people from obsessing on concerns that they can’t resolve by always worrying about them. Mindfulness is a way to prioritize your thought processes so you can deal with issues pragmatically – without obsessing on the problems that have no immediate solution. Many serious health problems have their origin in chronic stress.

Numerous studies have demonstrated that sudden emotional stresses — particularly anger — have triggered heart attacks, cardiac arrhythmias, and even sudden death. While this most often occurs in people who already have heart disease, most people don't know they have a problem until acute stress causes a heart attack or stroke.

Relationships Can Be Improved with Mindfulness

Studies have shown that the ability to be mindful is an accurate predictor of relationship satisfaction – defined as the capacity to respond well to relationship stresses and also to be able to effectively communicate your emotional state to your partner. There is evidence that mindfulness mitigates the adverse effects of conflict between partners in a relationship and is frequently associated with the ability to successfully navigate a range of social situations. Dealing with people can be difficult at the best of times – mindfulness practice is a proven way to stay calm and get the most out of your personal interactions.

What about the Workplace?

It’s true that mindfulness reduces stress and eases the emotional strain of human interaction – but does it help you at work? Research done by Taylor and Millear in 2016 shows that employees can benefit from mindfulness training. They discovered that mindfulness helps workers to construct a buffer between themselves and their work that can prevent “burn out” and reduce turnover. They also found out that employees who demonstrated higher levels of mindfulness are much less likely to leave their jobs for any reason.

Mindfulness is an excellent way to keep your head straight not just under stressful working conditions but in your everyday life.

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At some point, nearly everyone has been on a diet. And almost every person has failed at one time or another on their quest to achieve a healthy weight on that diet. According to the National Institutes of Health, almost two-thirds of people who start a weight loss program end up heavier than when they started. Why do people fail at diets? That’s a big question -- but we have a few answers for you!

The Fear of Commitment

Learning about nutrition and a healthy lifestyle is a big task and knowing is only half the battle. Once you find a diet and exercise program that works for you, you have to commit to it. That doesn’t mean you’ll never eat a Big Mac again (everything in moderation, after all) – it simply means that your habits have to change for good. That’s a far taller order than many people realize. For a lot of folks, weight loss and dieting is a temporary solution to something they’ve been struggling with their entire lives. They want immediate and long-lasting results without the commitment to a healthy lifestyle that good health requires. If you find yourself endlessly searching for quick fixes and you have an entire shelf of fitness DVDs, fad diet books, and various other weight loss products, then it’s time to take a step back and think about your goals and how you plan to achieve them. You’re not going to get sculpted, rock hard abs in just four minutes a day – sorry! What everyone on a diet must remember is that small changes will last -- big ones won’t. Good health is a habit and must become a way of life to truly be successful. Weight loss is a marathon, not a race. So sign up for the marathon!

Not Getting Enough Sleep

Would you believe that your snooze schedule has a huge impact on your physical health – including weight? It’s true! Restorative sleep helps your body to balance the hormones that make you feel hungry or full. When you don’t spend enough time with the Sandman, the hormone that causes hunger shoots up while the hormone that helps you feel satiated when you eat goes down. So, when you’re tired you’ll be hungry and find it difficult to reach a point where you feel satisfied. When you’re well rested, you’re not as hungry.

Sleep deficiency also happens to be linked to a host of chronic illnesses beyond obesity such as kidney disease, heart disease, high blood pressure, depression, stroke, and diabetes. The lesson to be learned here is if you want to lose weight, you have to make sure to get enough sleep every night! A few tips to help you include:

• Going to bed at around the same time each night

• Waking up at about the same time every morning

• Turning off electronics at least an hour before bed

• Keeping your room dark and cool

• Creating a bedtime ritual that helps you fall to sleep easily

More sleep is definitely a good thing, for your mental and physical health! Do what you must to make sure you’re getting good quality sleep every night and don’t count on the weekends to help you catch up. You’ll always be running a sleep deficit if you do it that way!

Timing Meals Poorly

Be like Indiana Jones – choose wisely. When you eat your meals may just be as important as what is being eaten. The consequences of eating at irregular times may not be apparent right away, but over time there will be subtle effects on health, including the ability to lose weight and keep it off. One of the keys to long term weight loss success is to time meals appropriately. Many people live under the false impression that they need three large meals a day. The truth of the matter is that eating small amounts of food several times over the course of the day has a much more positive impact on blood sugar, helping the body to avoid spikes in glucose that result in being hungrier later on and keeping the metabolism going at a steady rate. Keep snacks on hand that supply your body with a good quality source of protein such as nuts, cheese, or nut butter. Combine them with whole grains and you’re one step closer to keeping that metabolism pumping and controlling hunger so you don’t overeat. Then, when it is time for meals, you won’t be so hungry that you overeat.

Miscalculating Calories

Keeping track of calories is just one aspect of learning how to eat right for weight loss. Make sure to always take the calories on the nutrition label with a grain of salt – not literally, of course, since too much salt is a big no-no! You must look at the big picture on a nutrition label. Many people don’t bother to fully take in the complete nutritional information of what they’re eating. That snack size bag of Doritos may only say 140 calories, but that’s 140 calories in one serving, not the whole bag. Read the information on the nutrition label completely before writing it down in your daily food journal.

Eating out is also a huge minefield of calorie miscalculation, so be careful when dining out with family and friends. When the meal isn’t prepared by you in your own kitchen, there are many hidden calories that can be added (hello, butter!). Plus, portion sizes in restaurants are notoriously large, meaning you’re not getting one serving but likely 3 or more. Even if there’s a breakdown of nutritional information on the menu, it may not always be on target.

The best way to counter calorie underestimation is to use an app on your smartphone or a journal to track calories daily. It’s well documented that people trying to lose weight who keep track of what they eat in a day lose twice as much weight as dieters who don’t. It’s also important to remember calories are merely a guideline. Fiber, sugar, carbohydrates, vitamins, and minerals are all important factors when choosing what goes on your plate, too.

Overestimating How Many Calories are Burned

The human body requires energy to function, which is the whole reason for eating food in the first place – to provide energy! A diet rich in proper vitamins and minerals, along with adequate hydration, is incredibly important to overall health and wellness. If you’re focusing only on how many calories you’re eating a day to lose weight to the point where you don’t eat enough, you may find it causes you to experience a sharp decrease in energy. That will create less enthusiasm for exercise – and exercise is essential to a healthy lifestyle that helps you achieve a healthy weight.

When you do get your body moving every day, you have to make sure you’re not overestimating how many calories are burned. Keeping track of your exercise with a fitness app or fitness tracker is a great idea. That way, you can get an accurate count on calories in versus calories out – and that’s one of the most important things you need to do in order to meet your weight loss goals. So you’ve tried a diet or two – or five – in your life and not had long lasting success. So what? You have to get back on that saddle and take control. If you need a little help from a structured program compare meal delivery plans to see if one is right for you. Whether you use a program or go it alone, when you learn about healthy eating, get some exercise every day, and concentrate on the quality of the food you’re eating and you may find that the elusive success of the past is finally yours!

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According to the National Sleep Foundation (NSF), over forty-million people suffer from more than seventy sleep disorders and 6 out of 10 adults report trouble getting to or staying asleep several nights per week. The business of sleep has grown into a multi-million dollar industry; from mattresses to sleeping pills – it seems that Americans are constantly on the lookout for the next big thing that promises a good night’s sleep. But, what if the best solution to your insomnia is cheap, easy, and natural?

The secret to deep, restful sleep could be a simple matter of:

• Changing your habits

• Changing your screen habits

• Looking at your bedroom in a new way

• Buying a couple of inexpensive supplements

• Changing the tea you drink

Keep your bleary eyes focused for just a little while longer and learn why sleep is important, and how easy (and inexpensive) it is to consistently get the quality sleep you need to excel during your day!

4 Reasons Why Sleep Quality Matters

We all realize that not sleeping well will affect our mood and ability to focus, but did you realize that missing out on vital sleep time can have serious health consequences?

1. Heart Disease

I realize that we all understand the effect insomnia has on our heads – but did you know that losing sleep will hurt your heart as well? According to a study published in Current Cardiology Reviews; Men and women who regularly slept for six hours or less had almost two times the total age-adjusted death rate of men who slept a full seven or eight hours per night.

2. Sleep Deprivation Can Make You Gain Wait

If you sleep less than five hours (or more than nine hours), you will increase the chances of gaining unwanted weight. In this study; continuous sleep deprivation in men not only increased their preferences for high-calorie foods but also their overall calorie intake.

3. Sleep Can Prevent Diabetes

Research shows that people who routinely sleep less than five hours per night increase their risk of developing diabetes because missing out on deep sleep could change the way your body processes the sugars that cells use for fuel.

4. Sleep Deprivation Reduces Your Fertility

Scientists claim this is one of the effects of sleep deprivation – for both men and women. Data shows that regular sleep disruptions can cause trouble by reducing the secretion of critical reproductive hormones.

Your Habits Could Be Keeping You Awake

It’s critical that you associate your bedroom (and especially your bed) with sleeping.

Yes, it’s a no-brainer, but are you guilty of:

• Eating in bed?

• Working in bed or at a desk in your bedroom?

• Watching your TV/laptop/tablet/phone in bed?

These are habits that will virtually guarantee that your mind is stimulated just when you should be nodding off. Worse; you’ll always think of your bed as a place to ‘catch up’ on things you should have done earlier.

Instead of teaching your body that bed means sleep – you’re teaching yourself to get ready for any other activity. Turn your bedroom into a ‘sleep office,’ when you lay down on that bed it’s to get straight to business: Sleep.

Melatonin and Magnesium for Sleep

Melatonin is a hormone produced by a small gland in the brain; your pineal gland. Melatonin is the hormone that helps regulate your biological clock. Darkness is the cue that sets off production of this substance, and artificial lighting can throw your ‘body clock’ off. Using an OTC melatonin supplement can be a solution to this problem. Melatonin is inexpensive and easy to find in health food stores and pharmacies. Take the recommended dose about a half hour before going to bed and stay in dim light to get the maximum benefit.

Magnesium is an essential mineral of which the majority of Americans are chronically deficient. Supplemental magnesium has also been demonstrated to be an effective way to treat recurrent insomnia in older adults; this study found a significant improvement in a group of seniors suffering sleep problems when they started taking supplemental magnesium daily.

Chamomile Gets You to Sleep Faster

It turns out that grandmothers everywhere are right – chamomile tea will get you to sleep faster and improve the quality of the sleep you get. A paper published in the Molecular Medicine Report claims that research has claimed that chamomile is effective as a mild tranquilizer and sleep-inducer. The sedative effects are possibly due to the apigenin flavonoid that binds to benzodiazepine (think allergy medicine) receptors in the brain. Chamomile is available in many different forms; powders, tincture, tea bags. It’s easy to find and cheap to buy. If you have trouble getting to sleep after you hit the sack – try this delicious way to wind down and enjoy that drowsy feeling that will send you to a refreshing slumber.

No Need for Dangerous Drugs

There’s often no need for dangerous and expensive prescription drugs to solve your sleep problems. Before you go running to your doctor for a way to get the sleep you need – try these easy, natural, healthy ways to get your body back on track. Change your bad sleep habits, keep screens out of your bedroom, give melatonin, magnesium, and chamomile a try and leave prescription drugs as a ‘last resort,’ option. The odds are high that you’ll soon forget what it was like to wake up tired and cranky from a poor night’s sleep.

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The food we eat - or don’t - can impact our health in many ways, lets take a look at how foods rich in omega-3 fatty acids can keep us healthy and mitigate (or even reverse) a broad range of health issues.

What is an Omega-3 Fat?

Omega-3s, also called polyunsaturated fatty acids (PUFAs), are fatty acids that are essential for human health, but the body can't produce them. You have to get the omega-3s you need through food.

They are commonly found in fish, such as:

• Salmon

• Tuna

• Halibut

And other seafood that include algae, krill, some plants, and also certain nut oils.

Omega-3 fatty acids have a crucial role in healthy brain function, as well as normal growth and development. They have become popular recently because consuming these fatty acids may significantly reduce the risk of developing heart disease.

Types of Omega-3s

As I mentioned earlier; you can get the omega-3s from both plant and animal sources. Plants like flaxseed, chia, and hemp, all provide a type of omega-3 called alpha-linonleic acid (ALAI). Animal sources, on the other hand are where we find eicosapentaenoic acid (EPA) and docosahexaenoic (DHA); the type of PUFA that has demonstrated significant cellular health benefits. While ALA is converted into EPA and DHA in your body – it only does so at very low levels. Even consuming large quantities of ALA will only result in a small increase in EPA and DHA levels in the body (and only when there is a sufficient level of enzymes present). Ideally, to enjoy the full health benefits of omega-3 consumption, you will want to focus on getting it from animal sources.

Omega-3 Regulates Your Triglyceride Levels

Omega-3 fatty acids are remarkable for their triglyceride-reducing properties. No other fatty acids like omega-6, monounsaturated or saturated, will match the triglyceride-busting effect of omega-3. Omega-3 fatty acids are almost ten times more potent for triglyceride reduction than any other food oil.

Evidence suggests that omega-3 fatty acids from fish oil reduce triglyceride levels by:

• Reducing VLDL production in the liver

• Accelerating chylomicron and VLDL elimination from the blood

• Omega-3s charge up the cellular mechanisms needed to convert fatty acids into energy

Additionally, study findings published online in the medical journal The Lancet show that fish oil is more effective than the prescription drug Crestor for lowering triglyceride levels.

DHA Can Maximize Your Kids Intelligence

This study in The American Journal of Clinical Nutrition found that supplemental omega-3 had significant positive effects on children from three to five years of age in:

• Rule-learning and inhibition tasks

• The Peabody Picture Vocabulary Test at 5 years of age

• The Wechsler Primary Preschool Scales of Intelligence at 6 years of age

There have been several other studies conducted, and every one has found a direct correlation between omega-3 intake and cognitive ability in children.

Fish Oil for Heart Health

Omega-3 fatty acids can promote heart health by reducing inflammation throughout the body. Inflammation in the body can damage your blood vessels over time; it’s this damage that can result in heart disease and strokes. Evidence also indicates that Fish oil helps prevent, and even treat, atherosclerosis (hardening of the arteries) by retarding the development of plaques and blood clots, which will ultimately clog arteries.

Prevent Osteoporosis

A new study in mice seems to confirm that omega-3 consumption will prevent and treat osteoporosis in humans by boosting bone health. The study, published in The Journal of Nutritional Biochemistry claims that fish oil supplementation resulted in a higher bone mineral density (BMD) in the tested mice, whereas the mice that didn’t receive supplemental omega-3s did not experience any improvement in BMD.

Relief from the Symptoms of Asthma

People suffering from asthma have an imbalance between the molecules that retard inflammation and those that increase inflammation. Steroids are commonly prescribed as a treatment because they control the inflammation - relieving symptoms, but not curing the disease itself. Disturbingly, according to some research, it appears that steady corticosteroid use will, in some cases, reduce the body's natural ability to fight asthmatic inflammation. Omega-3s have been shown to convert to unique pro-resolving mediators that can halt inflammation without suppressing the immune system like corticosteroids.

Alzheimer’s Disease and Dementia

Alzheimer's disease is a progressive, degenerative condition. It gradually damages areas of the brain needed for memory, cognition, speech, and behavior. Alzheimer's commonly affects the aged; affecting 10% of people over age sixty-five and almost half all people over eighty-five. But is Alzheimer's disease an inevitable part of aging? Researchers have noted that it's far less common in certain populations that eat lots of fish.

Recent research has shown that increasing dietary intake of the omega-3 fatty acid DHA from fish oils increases the rate that the body breaks down the beta-amyloid plaques implicated in Alzheimer’s disease while helping maintain, and in some case improve cognitive function. The high-DHA diet delivered a massive (70%) drop in levels of beta-amyloid protein in the brain compared to the other groups in the study.

Arthritis and Omega-3 fatty Acids

According to an article in Arthritis and Rheumatology; patients taking a fish oil supplement showed marked improvements in the symptoms of arthritis from a number of baseline measurements that included the number of painful joints. Ultimately, some patients who took fish oil were able to stop NSAID use without experiencing further pain.

Weight Loss

Individuals who used supplemental fish oil omega-3s experienced a reduction in abdominal body fat according to this study published in PLOS One. Although fish oil did not result in a statistically significant level of weight loss in the test subjects – it did reduce the amount of abdominal fat that the subjects carried before increasing their omega-3 consumption. The take away is that even if omeg-3s may not reduce total body weight; they can slim you down where it counts most for your appearance (and health).

Omega-3s are Essential for Your Health

The science is settled; not only are the omega-3 fatty acids found in seafood an essential component in a healthy diet – omega-3s also provide a cornucopia of health benefits that can improve:

• Brain health and function

• Heart and circulatory health

• Help keep lungs healthy by controlling inflammation

• Mitigate the effects of age on the brain

• Keep bone and joints healthy

• Maintain a healthy distribution of fat in the body

Eat omega-3 rich foods or use a quality fish oil supplement and enjoy improved health and fewer age-related health issues.

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People have been practicing (and enjoying the benefits of) Yoga poses for thousands of years. While its popularity has waxed and waned over the last hundred years – Yoga is enjoying a resurgence in popularity in the United States. Research has proven that practicing Yoga can have a profound impact on your health. Let’s take a closer look at one of the most physically dynamic styles of Yoga and what it could do to make you feel better, look better, restore your health, and improve your mood.

What is Ashtanga Yoga

Yoga is a three-thousand-year old practice that originates in the Indian sub-continent; the word itself means to “yoke” or “connect.” The things being connected are traditionally understood to be the body and spirit in order for practitioners to achieve liberation. There are various styles of Yoga, and each one has a particular focus or goal. We’re going to focus on one style of physically dynamic Yoga that has enjoyed incredible popularity in the U.S. since the 1980’s; Ashtanga Yoga.

The Eight Limbs of Ashtanga Yoga

Ashtanga actually means “eight limbs.” As a system of both physical and spiritual health maintenance, there is an underlying philosophy to Ashtanga Yoga that is divided into eight parts.

1. Yama: Restraints and moral discipline

This limb refers to the vows, discipline and practices that concern the world around us, and how we interact with it. While practicing yoga can increase physical strength/ flexibility and also aid in calming your mind; what’s the point if you’re still stiff, weak and stressed in daily life?

Ashtanga Yoga has five Yamas; including

• Ahimsa (non-violence)

• Satya (truthfulness)

• Asteya (don’t steal)

• Brahmacharya (correct use of energy)

• Aparigraha (avoiding greed).

2. Niyama: Positive duties or observances

The second limb usually refers to our duties towards ourselves, but can also be considered in actions towards the world. Niyamas are traditionally practiced by people who want to build character.

3. Asana: Posture

The physical aspect of yoga is the third limb of Ashtanga Yoga. This concept means being able to repose comfortably, so you’re not “pulled” by aches and discomfort of the body or suffer restlessness from an uncomfortable position.

4. Pranayama: Breathing Techniques

The word Prana means “energy.” It is used to describe the force that keeps us alive and the energy of the universe. Prana is associated with the breath also refers to working with the way we breathe. Ashtanga Yoga teaches that controlling the breath can affect the mind in a very real way.

5. Pratyahara: Sense withdrawal

Pratya means to withdraw or draw in. The second part ahara means anything we absorb; the various sights, sounds and smells we perceive continuously.

6. Dharana: Focused concentration

Dharana means focused concentration. Dha means maintaining, and Ana means something else. Visualization and focusing on the breath are practices of dharana and are what we generally think of as meditation.

7. Dhyana: Meditative absorption

The seventh limb is when we become completely absorbed in whatever we’re meditating on.

8. Samadhi: Enlightenment

This is thought of as the final step of the Ashtanga Yoga journey. Ashtanga Yoga may have lofty spiritual goals built into it – but we’re going to look at some of the scientifically verified benefits of this ancient practice that will allow to you reap some incredible real-world health benefits.

Ashtanga Yoga and Flexibility

The postures of Ashtanga Yoga are an effective way to build and maintain a high degree of muscular flexibility that will make daily movement easier and prevent the injuries that can come from making sudden moves or being accidentally forced to move a joint or muscle beyond the typical range of motion.

According to a study conducted by the Journal of Athletic Training: Increased flexibility is positively correlated with reduced muscle soreness and incidence of injury in the physically active.

Research published in the Journal of Sports Science and Medicine has discovered that female test subjects who completed an eight-month course of Ashtanga Yoga practice experienced a significant increase in muscle strength and flexibility. The conclusion of this study was that Ashtanga Yoga is an effective alternative to conventional strength training.

Ashtanga Yoga is Heart-Healthy

A research study in the European Journal of Preventative Cardiology strongly suggests that Yoga has genuine benefits for heart health by mitigating or reversing cardiovascular and metabolic risk factors that may lead to disease.

Ashtanga Yoga and Mental Health

There is concrete evidence that practicing Ashtanga Yoga is an effective way to improve mood, relieve depression, and help maintain a positive outlook on life according to a paper in the journal Mindfulness.

Study participants were required to complete at least two Ashtanga Yoga classes per week for a period of nine weeks. Research subjects who completed the full nine-week course reported significant improvements in:

• Feelings of depression and anxiety

• Self-esteem

• Interpersonal functioning related to assertiveness,

• Increased attention to self-needs

• Capacity to connect

Your Bones Will Benefit

There is conclusive, research-based evidence that Ashtanga Yoga has a positive effect on bone density in postmenopausal women. The study followed 34 pre and postmenopausal women over eight months to determine what effect if any, that Ashtanga Yoga would have on bone health.

Participants who took two one-hour long classes per week showed measurable improvements in bone mineralization. The researchers further conclude that Yoga practice on a more frequent schedule will likely result in even greater improvements than they observed.

Improving Balance and Stability

People who are visually impaired are at greater risk for falls due to the lack of visual input to establish balance. In this study, scientists evaluated an Ashtanga-based Yoga Therapy program as a multi-sensory intervention to improve postural stability in individuals with a severe visual handicap.

They found that Ashtanga-based Yoga therapy was an effective way to increase balance and physical stability in people who are unable to orient themselves using visual cues. It’s reasonable to assume that these benefits may extend to many people who suffer balance issues or wish to increase improve balance and stability to avoid being injured in avoidable falls.

An Ancient Practice with Health Benefits for Today

Enduring for over three-thousand years; Ashtanga Yoga has improved the health of countless people around the world. Beyond the proven physical benefits, Ashtanga has an effect on psychological health not found in conventional western-based exercise practices. It’s truly a case of “what’s old is new again.” Try it out! Find a nearby class and see how it makes you feel. You may discover a new and exciting road to greater vitality and a unique mental outlook that may buffer you against the challenges of your daily life.

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What’s all That Sun doing to Me?

Summer’s here! Long, sunny days at the beach, in the park or just enjoying your backyard – but what is all that UV doing to your skin? Humans have evolved to rely on the sun for many bodily functions:

• Setting our biological clocks

• Helping our skin to produce vitamin D

• Lifting our moods by encouraging serotonin production

At all times of the year, the body relies on sunlight to know when to produce melatonin (our natural sleep hormone) so we can have a restful night’s sleep. Sunlight cues the body to wake up and makes your mind alert and focused. Sunlight is the most important way you can get vitamin D to prevent health problems like osteoporosis and even heart disease. For most people just 15 minutes of summer sun on face, arms, and legs are enough to meet their daily requirements of this vitamin. A lack of healthy sun exposure can cause seasonal affective disorder (SAD) which affects many people living in the northern latitudes during the dark winter months. But as with most things, moderation is the key to enjoying the benefits of healthy summer sunshine.

Too Much of a Good Thing?

While we all associate tanned skin with health; it’s actually the skin’s response to damage being done by ultraviolet (UV) exposure. Over years of exposure, UV light damages connective fibers in your skin called elastin. When these fibers break down, your skin starts to sag and lose the ability to snap back after being stretched.

UV damaged skin will bruise and tear more easily while taking longer to heal. Although sun damage isn’t visible when you're young, it will eventually show as premature aging later on. Worse – the damage from repeated bouts of excess sun exposure can ultimately result in skin cancer. Skin cancer is the uncontrolled growth of abnormal skin cells and the most prevalent type of cancer in the U.S. This abnormal growth results in tumors, which can be either benign (noncancerous) or malignant (cancerous).

There are three main types of skin cancer:

• Basal cell carcinoma

• Squamous cell carcinoma

• Melanoma

Basal cell and squamous cell cancers are less serious and comprise close to 95% of all skin cancers; it’s curable when caught early. Melanoma is made up of abnormal skin pigment cells: melanocytes. It’s the most dangerous type of skin cancer and results in 75% of all skin cancer fatalities. Untreated it will spread to other organs (metastasize) and is hard to control.

Summer Fun Calls

We’re all looking forward to endless days making happy memories with friends and family enjoying outdoor activities. Whether it’s pool, beach or lakeside fun – no one wants to be all covered up cowering from the possibility of sun damage! What’s the best way to protect our skin so we can take advantage of the beautiful weather, sights, and activities of the summer season?

Sunscreen Explained

Dermatologists split sunscreens into two categories: physical or chemical. Physical sunscreen sits on top of the skin and works by deflecting UV rays. Chemical sunscreens go into your skin’s top layer and absorb (rather than block) UV rays. The most common ingredients in physical sunscreens are zinc oxide and titanium dioxide. With chemical sunscreens, there’s a much broader range of ingredients.

The most common are:

• Avobenzone,

• Oxybenzone and

• Ecamsule (also known as Mexoryl)

Physical sunscreens completely block UV exposure and are not limited by time; as long as it’s reapplied when it comes off due to friction or water – wherever it’s applied is protected. Chemical sunscreens are another case. Categorized by sun protection factor (SPF) chemical sunscreens will provide varying levels of time-limited protection from the sun.

For example, if you would normally get sunburned after 10 minutes of sun, then applying an SPF 15 sunscreen would let you stay in the sun for about 150 minutes (15 times longer) without burning. This estimate depends on how fair you are, the UV index and how much sunscreen is used. For the best protection, experts recommend using an SPF 15 sunscreen and applying about one ounce for full body coverage (reapplying every 2 hours).

Don’t be Afraid of Healthy UV Exposure

While the dangers of excess UV exposure are well-known, you don’t to hide from the summer sun. In moderation, UV light has a broad range of health benefits and is the best source of healthy vitamin D. Judicious use of physical and chemical Sunscreen, getting between 10 - 20 minutes of unprotected sun exposure (depending on how pale you are), and using hats and shirts to minimize skin area exposed to UV will keep your skin healthy and attractive while letting you enjoy the outdoor season safely.

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The morning routine you follow doesn’t just set the tone of the day; it sets the stage for success or failure.

If you have a morning routine that:

• Makes you feel stressed at the prospect of what the day holds

• Rushed you from one thing to another to get ready for work

• Overwhelms you as you strive to catch up on emails and voice messages

Then instead of slipping peacefully into a restful slumber; you’re going to lie in bed dreading the next morning. Rather than look forward to sleep as a welcome relief from the concerns of your day, it becomes a quiet period before the next storm.

Your life becomes one long, stressful day as you pass from worrying about the day’s tasks to worrying about how you’ll confront the next day when you should be resting – with nothing to look forward to but hitting the ground running as soon as the alarm goes off.

Let’s take a look at some things you can start doing now that won’t just create a better morning routine, but the best morning routine to start the day with more energy, a positive outlook, and the personal time you need to prepare for the challenges facing you.

A Morning Routine for Success Starts at Bedtime

The best morning routine for success begins at bedtime. What are you doing right before lights out?

Are you:

• Reading emails?

• Surfing the internet?

• Watching TV?

• Catching up with work?

• Planning your next day?

None of these activities are conducive to a restful night’s sleep. Let’s look at how each of these activities will ruin your rest.

Blue Light and Your Morning Routine for Success

The first three activities on the list have one thing in common – blue light. Harvard University neuroscientist Anne-Marie Chang has recently discovered that the effects of blue-light emitting screens on your biological clock extend far beyond the evening and will adversely affect your alertness in the morning.

Darkness stimulates the production of melatonin in your body – signaling to your brain that sleep is next on the agenda, but the blue light emitted by all kinds of screens sends the opposite signal; keeping you awake longer and making the sleep you get less restful.

The end-result is diminished alertness that will handicap your ability overcome the challenges at work.

You Need Some “Me” Time before Bed

Checking emails, messaging co-workers and going over paperwork, and planning how to best tackle tomorrow immediately before going to sleep is like hitting the gas hard with the parking brake on – a recipe for disaster.

You need “me” time before bed to slow down; take time to read an enjoyable book (a paper one!), have a relaxing conversation with your spouse (I know, not easy – but try), or simply stare at the stars for few minutes with a warm drink.

The morning routine that sets you up for success starts with a good night’s rest, and that means winding down, not winding up.

Get to Bed Earlier

We’re all convinced that of all the life sustaining activities that we must perform, sleep is negotiable. So we play video games, catch up on our favorite shows, hang out late after work and assume that we can quickly catch up on sleep later in the week. You end up waking blurry-eyed, unfocused, and feeling terrible.

Success in your career and personal life means being at your best – not chronically exhausted.

Wake Up Slowly

Today’s world is fast-paced. Everyone is concerned with cramming as much as possible into the day, and this usually means cutting corners.We try to make “extra” time by rushing from one thing to another. Unfortunately, for most people that begins first thing in the morning.

Is this how you start your morning? The alarm goes off; you roll over to check your phone for texts/emails. Next thing you stagger to the bathroom, get dressed, then kitchen for coffee (no breakfast of course, because you’re rushing) and into your car/mass transportation and you worry about being late the whole way there. It sounds like hell, doesn’t it? What you need is more time. But, where will it come from? Cutting down on unnecessary activities.

What do all the items on the following list have in common?

• Watching TV

• Hanging around the pub after work

• Using social media

That’s right! They’re all unnecessary activities that you should cut down or even completely eliminate to “buy” more time in the evening so you can wake up earlier (and get more done). A morning routine for success isn’t rushed.

You’ve adjusted your schedule to get 7 to 8 hours of good sleep and now wake up with at least an hour before you begin the morning commute; start your morning by lying in bed. Just lie there. Spend a good 5 minutes coming back to the waking world. No email, voice messages, texts or social media! The best morning routine for a successful day gives you the time you need to ease into wakefulness.

A Cold Shower

Research has demonstrated the incredible health benefits of cold showers. From fighting depression to causing weight loss; a cold shower will prime your body for the day ahead, clear that foggy feeling away and focus you on the now.

The Best Morning Routine Includes Protein

Make a high-protein breakfast part of your best morning routine. You’ll start your day feeling satisfied, prime your metabolism, and banish that energy “crash” that kills your productivity and sends you running to the donut box (and out of pants that fit).

Change Your Morning Routine

Follow the tips you’ve just read;

• Cut out sleep stealing activities

• Get to bed early tonight

• Ease out of bed

• Wake up with a bracing cold shower

• Take your time come morning and eat a healthy breakfast

You’ll have an immediate increase in the energy, focus, and health you need to succeed!