Sleep: The Necessary Ingredient for Better Health


The topic of ‘sleep’ is all the rage lately. I’ve seen many headlines on the topic lately ‘Yes, you still need 8 hours!‘ or ‘6 just won’t do!‘ But when our lives are busier than ever, how on earth are we supposed to dedicate 7-9 hours a night to sleep?? I don’t know about you, but when I understand why I need to do something, it is much easier for me to put it into practice.

Why is sleep important anyway? There are a myriad of reasons why. Sleep is a necessary process for the body to restore itself. During sleep, the body is recharging, restoring and recovering from daily activity. The gut is relaxed, muscles are relaxed and hormones are stabilized. So what happens when you don’t sleep well? Sleep deprivation can cause problems ranging from mild to severe, from yawning to heart issues, and many in between. Recently there have been studies that have shown just how important it is to get enough sleep and what will occur in your body when you don’t get enough, even for one night! These sleep deprivation effects include type 2 diabetes, obesity, cardiovascular disease and autoimmune disease.

Sleep Deprivation:

Many people squeak by on 6 or less hours of sleep a night and think that is enough. However, 6 seems to be the magic number, when you cross the line from the ‘healthy range’, into the ‘deprivation range’. Sleeping less than 6 hours a night increases your risk of most ailments, including Type 2 Diabetes. This is due to a number of factors. When you sleep less than 6 hours, your level of glucose tolerance decreases, you can become insulin resistant and this can happen within just a few days of sleep deprivation.

This data regarding Type 2 Diabetes, glucose tolerance and insulin sensitivity has a great impact on obesity as well, as they all go hand in hand. The craziest thing I read recently from The Paleo Mom, is that in recent studies, it was shown that sleep is more impactful on insulin sensitivity and glucose metabolism than diet. Say WHAT?! Now, if that isn’t reason enough to get in all your zzz’s, I don’t know what to tell you.

Again, sleeping less than 6 hours increases your risk for cardiovascular diseases. Want some specifics? Less than 6 doubles your risk for a myocardial infraction, doubles your risk of stroke, increase risk of coronary heart disease by 48% and increases risk of congestive heart failure by 67%. Like Whoa. The Paleo Mom brought up a FANTASTIC point about cardiovascular disease over the past 30-50 years. We all know these diseases are on the rise. But society blames changes in foods for the increase in occurrences. Yes, trans-fat, processed foods and high fructose corn syrup are NOT GOOD for you. I get that. But look at what I wrote up above, in bold. It’s not just diet that controls our life. It’s not just one piece of the puzzle that controls the outcome of everything else. It all works together, either for or against us.

Finally, sleep deprivation definitely puts an individual at risk for autoimmune disease. Even just mild insomnia will increase risk of autoimmune disease by around 50%. Specifically, when dealing with sleep deprivation, the risk of rheumatoid arthritis goes up by 45%, Sjogrens syndrome by 51%, ankylosing spondylitis by 53% and systemic lupus erythematosus (SLE) goes up by a whopping 81%. Those are pretty incredible statistics.  One study discussed findings that stated when the sleep cycle is disrupted, there is an increase in T cells in the body. T cells are immune cells, and are implicated in many autoimmune disorders. When there are too many T cells, the immune system becomes overactive and starts causing problems, like autoimmune disease.

Sleep and Multiple Sclerosis:

It’s clear that not getting enough sleep can affect your life in a multitude of ways, and you probably didn’t have to read this article to know that either. But how else can sleep affect us, especially the MSers? I know from personal experience, as I bet you do too, that after a night of fitful sleep, I just feel worse. I experience my MS symptoms stronger and I have a lower tolerance for them as well. Research is showing just how important sleep is to individuals with MS. Researchers at the University of Wisconsin are discovering that during sleep a specific brain cell called oligodendrocyte precursor cells (OPCs) doubles during sleep versus during waking hours. These specific brain cells are responsible for the production and repair of myelin. I’d say that’s a pretty important thing for us!

‘Just get more sleep’ isn’t as easy as it sounds, however. Stress, spasticity, pain and depression can all impact quality and quantity of sleep. Finding ways to control the symptoms that disrupt our sleep is key in improving quality of sleep and therefore quality of life. Meditation, going to bed when tired and avoiding naps can all help you in your quest for better sleep. Have you found something that works for you? I’d love to know! Leave a note in the comments and tell me about it! I need all the help I can get!

 

I’ve also created something special for you! 5 Tips to Improve Sleep! It has 5 ways you can improve your sleep environment and get better quality sleep, just by doing a few things differently. They’ve certainly made a difference in my life, (especially number 4).

You can grab your copy here 😉

 

References:

http://www.thepaleomom.com/sleep-and-disease-risk-scarier-than- zombies

http://www.cleveland.com/healthfit/index.ssf/2013/09/researchers_find_possible_link.html

 

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

This is the reality I lived, I want you to experience it too.

No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.

BUT-

Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.

My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time. 

Yes it took a few months, but what it gave me back was my life- and that’s priceless. 

I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet. 

Comment CLASS below and I’ll send you the link to sign up!!

This is the reality I lived, I want you to experience it too.

No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.

BUT-

Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.

My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time.

Yes it took a few months, but what it gave me back was my life- and that’s priceless.

I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet.

Comment CLASS below and I’ll send you the link to sign up!!
...

11 5
This is my vision for the masterclass I’m hosting next Monday.

I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.

Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong 
- saying no again to going out to eat with friends 

Find the freedom and confidence you’ve been looking for.

Comment CLASS below and I’ll send you the link to sign up!!

This is my vision for the masterclass I’m hosting next Monday.

I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.

Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong
- saying no again to going out to eat with friends

Find the freedom and confidence you’ve been looking for.

Comment CLASS below and I’ll send you the link to sign up!!
...

8 3
Do any of those hit home? 
 If yes… comment MASTERCLASS below.. I got you

Do any of those hit home?
If yes… comment MASTERCLASS below.. I got you
...

13 3
I get asked this question about different foods at least once a week.

Are potatoes with olive oil ok?
Are tomatoes ok even though Tom Brady doesn’t eat them?
What about grains?

It’s all gonna get the same answer from me….

Sure there are foods with nutrient profiles that match the needs of MS, ✨BUT✨if you don’t tolerate them or feel good eating them, they’re not for you.

I’m hosting a Masterclass next week all about this.

⭐️5 Steps to Creating Your Own MS Diet⭐️

You’ll walk away with:

✨Confidence you’re moving in the right direction regarding changing your diet. You’ll know where to start, how to troubleshoot when you “fall off the wagon” and how to find what works for you. 

No more feeling like:
- you have to start AGAIN on Monday..
- you can’t go out to eat with your friends..
- you’re at the mercy of the few foods you tolerate..

Come join me to learn the balanced way out of all or nothing food land.

Comment MASTERCLASS below and I’ll send you the link to sign up!!

I get asked this question about different foods at least once a week.

Are potatoes with olive oil ok?
Are tomatoes ok even though Tom Brady doesn’t eat them?
What about grains?

It’s all gonna get the same answer from me….

Sure there are foods with nutrient profiles that match the needs of MS, ✨BUT✨if you don’t tolerate them or feel good eating them, they’re not for you.

I’m hosting a Masterclass next week all about this.

⭐️5 Steps to Creating Your Own MS Diet⭐️

You’ll walk away with:

✨Confidence you’re moving in the right direction regarding changing your diet. You’ll know where to start, how to troubleshoot when you “fall off the wagon” and how to find what works for you.

No more feeling like:
- you have to start AGAIN on Monday..
- you can’t go out to eat with your friends..
- you’re at the mercy of the few foods you tolerate..

Come join me to learn the balanced way out of all or nothing food land.

Comment MASTERCLASS below and I’ll send you the link to sign up!!
...

14 2
My mom will confirm, this was me HARD as a kid.

I used to hate all forms of vegetables, just cause they were vegetables. Whether or not I had tried them was irrelevant, I hated them all the same.

Now, I’m not saying this to blame myself for anything, I’m more saying this as a message of solidarity and that it’s never too late to change.

But I also understand that process is hard!! 
Sometimes getting support can help you move forward.

If you:
- are wanting to change your diet to help MS symptoms but aren’t sure where and how to start
- feel frustrated when you do make changes because you can’t stick to them
- have already been eating super strict and can’t seem to add more foods back to your diet

My Masterclass the 5 Secrets to Creating your Own MS Diet is for you!!

Comment MASTERCLASS below and I’ll send you the link to sign up!!

My mom will confirm, this was me HARD as a kid.

I used to hate all forms of vegetables, just cause they were vegetables. Whether or not I had tried them was irrelevant, I hated them all the same.

Now, I’m not saying this to blame myself for anything, I’m more saying this as a message of solidarity and that it’s never too late to change.

But I also understand that process is hard!!
Sometimes getting support can help you move forward.

If you:
- are wanting to change your diet to help MS symptoms but aren’t sure where and how to start
- feel frustrated when you do make changes because you can’t stick to them
- have already been eating super strict and can’t seem to add more foods back to your diet

My Masterclass the 5 Secrets to Creating your Own MS Diet is for you!!

Comment MASTERCLASS below and I’ll send you the link to sign up!!
...

15 1
It’s been a week for me… maybe you too?

Use this short video for a moment of peace and regulation.

What do you notice in your body and about your emotions when you exhale and drop your shoulders?

Or when you hear bird songs?

Notice what makes you feel more calm, relaxed and at peace. 
Do more of that..

It’s been a week for me… maybe you too?

Use this short video for a moment of peace and regulation.

What do you notice in your body and about your emotions when you exhale and drop your shoulders?

Or when you hear bird songs?

Notice what makes you feel more calm, relaxed and at peace.
Do more of that..
...

11 4
I get it… I was once in paralysis by analysis for years!!

I’m creating a Masterclass/Workshop experience in August to cover this exact topic: what and how to eat for MS. 

BUT!! I need your help to narrow down what we’ll be talking about.

Which of these options sounds most helpful?
Comment the number below!!

Workshop ideas: 

1. Simple Nutrition for MS: what you need to know about eating for healing 

2. Create Your Own MS Diet: How to know what is best for YOU, while also helping MS symptoms

3. Education into Action: How to put the knowledge you have into action steps that make progress

4. Blend of it All: Education, steps to finding your own MS diet and how to get started

Want something else?? Tell me 👇🏼👇🏼

I get it… I was once in paralysis by analysis for years!!

I’m creating a Masterclass/Workshop experience in August to cover this exact topic: what and how to eat for MS.

BUT!! I need your help to narrow down what we’ll be talking about.

Which of these options sounds most helpful?
Comment the number below!!

Workshop ideas:

1. Simple Nutrition for MS: what you need to know about eating for healing

2. Create Your Own MS Diet: How to know what is best for YOU, while also helping MS symptoms

3. Education into Action: How to put the knowledge you have into action steps that make progress

4. Blend of it All: Education, steps to finding your own MS diet and how to get started

Want something else?? Tell me 👇🏼👇🏼
...

5 1
FYI- This process took several YEARS for me . So please stop beating yourself up if you’re not here yet.

Tbh- I needed to go through the scared, intimidated, rebellious no way before I got to the heck yes.

It took me being at rock bottom, symptoms out of control and knowing I needed something else.

So I didn’t really “do anything” to be ready. 
I just was when I was.

If you’re feeling ready to make diet changes to help your MS symptoms, I created an Eating for MS guide just for you! 

Your guide includes:
- The best foods to be eating when you have MS
- Several ways to get started
- Fast and easy meal ideas
- And so much more!!

Comment GUIDE below and I’ll send you the link to download!

FYI- This process took several YEARS for me . So please stop beating yourself up if you’re not here yet.

Tbh- I needed to go through the scared, intimidated, rebellious no way before I got to the heck yes.

It took me being at rock bottom, symptoms out of control and knowing I needed something else.

So I didn’t really “do anything” to be ready.
I just was when I was.

If you’re feeling ready to make diet changes to help your MS symptoms, I created an Eating for MS guide just for you!

Your guide includes:
- The best foods to be eating when you have MS
- Several ways to get started
- Fast and easy meal ideas
- And so much more!!

Comment GUIDE below and I’ll send you the link to download!
...

15 7
I get it- it’s really easy to shame yourself into changing something, especially your diet/the foods you eat. And especially when we feel there are other things we “should be doing” because we know “it’s better for us”.

But that is NOT my wish for you.

Hi 👋🏼 my name is Alissa and we do things differently around here.

My goal is to empower you with the knowledge and tools necessary to make informed decisions about your dietary choices, tailored to your unique MS needs and preferences.

This is why I wrote my Eating for MS Guide the way I did.
I did not give you foods to fear or messages of ONLY EAT THIS FOOD FOREVER OR ELSE.

I’m giving you the tools to be confident in the choices you’re making, because you know it works for YOU. Not because you “should” do it this or that way.

If you’ve been wanting: 
- to eat in a way that supports your body with MS, but are confused about all the different messages online
- to feel empowered about your choices, not shamed
- to do it all in a gentle, slow way, not a crash diet..

My guide is for you!!
Comment GUIDE below and I’ll send you the link to download!!

I get it- it’s really easy to shame yourself into changing something, especially your diet/the foods you eat. And especially when we feel there are other things we “should be doing” because we know “it’s better for us”.

But that is NOT my wish for you.

Hi 👋🏼 my name is Alissa and we do things differently around here.

My goal is to empower you with the knowledge and tools necessary to make informed decisions about your dietary choices, tailored to your unique MS needs and preferences.

This is why I wrote my Eating for MS Guide the way I did.
I did not give you foods to fear or messages of ONLY EAT THIS FOOD FOREVER OR ELSE.

I’m giving you the tools to be confident in the choices you’re making, because you know it works for YOU. Not because you “should” do it this or that way.

If you’ve been wanting:
- to eat in a way that supports your body with MS, but are confused about all the different messages online
- to feel empowered about your choices, not shamed
- to do it all in a gentle, slow way, not a crash diet..

My guide is for you!!
Comment GUIDE below and I’ll send you the link to download!!
...

6 2
Or for when you’re trying to talk yourself out of being sick.. 🙋🏻‍♀️🙋🏻‍♀️😂😂

Even if you feel fine, try saying a few of these out loud. Feel what happens to your body when you do.

Do you feel an expansion or lightness in your chest?
Does breathing get a little easier?
Just notice the shifts in your body.

I’m not saying we can talk ourselves out of it (illness, flares etc) … but… our body and cells respond to our thoughts.

So how we think about ourselves is definitely in the conversation of how we can take care of ourselves overall. 
🧡🧡🧡

Or for when you’re trying to talk yourself out of being sick.. 🙋🏻‍♀️🙋🏻‍♀️😂😂

Even if you feel fine, try saying a few of these out loud. Feel what happens to your body when you do.

Do you feel an expansion or lightness in your chest?
Does breathing get a little easier?
Just notice the shifts in your body.

I’m not saying we can talk ourselves out of it (illness, flares etc) … but… our body and cells respond to our thoughts.

So how we think about ourselves is definitely in the conversation of how we can take care of ourselves overall.
🧡🧡🧡
...

39 4
IDK if it’s hot where you live, but where I live, it’s been hot AF.

And you know what that means, you might be seeing an increase in MS symptoms too. 

I’ve been using all the cooling methods, but I wanted to see if there was more I could do. 

Did you know you can use the food you eat to help cool your body temperature too? 

Food can help you stay cool by helping to regulate your body temperature and promoting hydration and sweating.

Some of the foods that help:
🥒Water rich veggies: like cucumber, tomatoes, zucchini, celery etc
🍓Fruits: like berries, melons and tropical fruits 
🥥Coconut water and coconut milk
🌿Herbs: mint (mint water is 💯), dill, rosemary, lavender, lemongrass, chamomile 
🌶️Spices: paprika, cayenne, peppers etc

If you tolerate them, add these to your next shopping trip and I hope you stay cool!!

PS— I just dropped my new Eating for MS guide!! 
If you: 
👉🏼 are confused about what to eat to help MS symptoms because of all the mixed messages online..
👉🏼 are stuck in paralysis by analysis because of said confusion, which makes you do nothing cause you’re afraid you’ll do it “wrong” anyway.. 
👉🏼 know you want to eat differently, but the thought of “starting a diet” sends you into a spiral.. 

This guide is for you!!

Comment GUIDE below and I’ll send you the link to download!!

IDK if it’s hot where you live, but where I live, it’s been hot AF.

And you know what that means, you might be seeing an increase in MS symptoms too.

I’ve been using all the cooling methods, but I wanted to see if there was more I could do.

Did you know you can use the food you eat to help cool your body temperature too?

Food can help you stay cool by helping to regulate your body temperature and promoting hydration and sweating.

Some of the foods that help:
🥒Water rich veggies: like cucumber, tomatoes, zucchini, celery etc
🍓Fruits: like berries, melons and tropical fruits
🥥Coconut water and coconut milk
🌿Herbs: mint (mint water is 💯), dill, rosemary, lavender, lemongrass, chamomile
🌶️Spices: paprika, cayenne, peppers etc

If you tolerate them, add these to your next shopping trip and I hope you stay cool!!

PS— I just dropped my new Eating for MS guide!!
If you:
👉🏼 are confused about what to eat to help MS symptoms because of all the mixed messages online..
👉🏼 are stuck in paralysis by analysis because of said confusion, which makes you do nothing cause you’re afraid you’ll do it “wrong” anyway..
👉🏼 know you want to eat differently, but the thought of “starting a diet” sends you into a spiral..

This guide is for you!!

Comment GUIDE below and I’ll send you the link to download!!
...

13 3
The soil you grow your tomatoes in matters.
Well, the soil you grow everything matters.

(This is also a metaphor for your mind)

Rich nutrient dense soil = healthy plants 
Soil full of sticks, rocks and a tiny bit of nutrients = unhealthy plants

The foundations on which you build a garden (or a mindset) really matter in the end. 

Which would you choose?

PS- My new Eating for MS guide is here!!
If you’ve ever been confused on what to eat to help MS symptoms, this is for you!!

Comment GUIDE and I’ll send you the link to download!!

The soil you grow your tomatoes in matters.
Well, the soil you grow everything matters.

(This is also a metaphor for your mind)

Rich nutrient dense soil = healthy plants
Soil full of sticks, rocks and a tiny bit of nutrients = unhealthy plants

The foundations on which you build a garden (or a mindset) really matter in the end.

Which would you choose?

PS- My new Eating for MS guide is here!!
If you’ve ever been confused on what to eat to help MS symptoms, this is for you!!

Comment GUIDE and I’ll send you the link to download!!
...

3 0

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