Fatigue & Fibromyalgia Are Optional, Part 2: How to Get Solid Sleep
Vitality101 Newsletter
Hello Reader,
You all know how essential, and for some of you seemingly impossible, it is to get a good night sleep. So let's discuss ways to help.
I'll begin with the "Brain Fog Friendly Summary" on sleep from my newest addition of From Fatigue to Fantastic. I wrote my book with these "BFF Summaries" at the beginning of each chapter to make the important points on each topic short and sweet. I then followed that with more detail for those who want to dig deeper. This section describes some natural and easy things you can do on your own to improve sleep.
These will get you started. In another upcoming article I'll discuss a section of my book I call "Sleep Intensive Care," in which I review over a dozen different helpful medications.
Multivitamins Tied to Slowing of Cognitive Decline
In a recent randomized placebo-controlled prospective study, daily multivitamin-mineral supplementation appears to slow cognitive aging by 60%. The COSMOS-Mind study included 2,262 adults aged 65 and over without dementia who underwent cognitive testing at baseline and annually for three years.
54% of COVID Survivors Have Long-Haul Symptoms at Six Months
In an analysis of 2,100 studies, including 57 with 250,351 survivors of COVID-19, 54% continued to experience at least one symptom after 6 months:
- Over 23.8% had cognitive symptoms/"brain fog"
- 30% had anxiety
- 27% disordered sleep
- 20% depression
- 10% joint pain
- 38% fatigue or muscle weakness, and
- 10% flu-like symptoms
"The burden of poor health in survivors is overwhelming," Paddy Ssentongo, MD, an assistant research professor at the Penn State Center for Neural Engineering, said in the news release. "One's battle with (this pandemic) doesn't end with recovery from the acute infection."
Recovery Factors® Update
So many of you have been feeling dramatically better using the Recovery Factors®, and it has been very gratifying to watch. Unfortunately, for those of you in the United States using it, the import guidelines have changed, and the company is not able to bring it into the United States for now. The company will be making a new production facility to meet all of the USDA and other necessary legal guidelines required for import into the United States. They hope to have the new production run available for those in the United States in about six months.
For everyone else in the world, it continues to be easily available at the Recovery Factors website.
Featured This Week
Melatonin EP120™ 10mg
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Revitalizing Sleep Formula (90 ct)
The Revitalizing Sleep Formula is a mix of six powerful, yet gentle, sleep herbs that will help you fall asleep faster and maintain a healthy sleep cycle — without feeling groggy the next day. It can help relax your muscles, decreasing pain from muscle overuse, and can also help decrease anxiety during the day.*
(MSRP $39.99)
Terrific Zzzz™
The gentle combination of herbs in Terrific Zzzz™ supports a healthy, restful sleep so you wake refreshed. It's also non-habit forming and leaves you without any morning grogginess.*
The Hara Hachi Bu Eating Tip
We're officially in the dessert-eating holiday season and you can already smell the apple pie! But this year try the following tip to help you minimize temptation, maximize healthy diet habits... and show up to that January 1st Zumba class like you own the place.
The Japanese follow an eating practice they call "Hara Hachi Bu." Roughly translated, it means "Eat until you are 8 parts of 10 full." Residents of Okinawa Japan practice Hara Hachi Bu daily, and they have the longest life expectancy in the world, the most centenarians per 100k people, and BMI's 8 points lower than their US counterparts.
So how do you learn to eat only 80%?
- Eat slowly. Budget enough time to eat so you can rest at the end of a meal.
- Eat only half of what you have, then ask, “Am I still hungry?” You may still want the food, but you may not actually be hungry. So move on to step 3 to find out.
- Wait 20 minutes and ask yourself again “Am I still hungry?” If you can't honestly answer yes, then you've finished your meal.
The point is to eat only until you're no longer hungry, not until you're full. Borrowing the Hara Hachi Bu tip to guide you through your holiday feasts is a great practical tip for enjoying the festivities while keeping your waistline in check.
Jacob Teitelbaum, M.D. is one of the world's leading integrative medical authorities on fibromyalgia and chronic fatigue. He is the lead author of eight research studies on their effective treatments, and has published numerous health & wellness books, including the bestseller on fibromyalgia From Fatigued to Fantastic! and The Fatigue and Fibromyalgia Solution. Dr. Teitelbaum is one of the most frequently quoted fibromyalgia experts in the world and appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, Oprah & Friends, CNN, and Fox News Health.
