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How Sleep Deprivation is Aging you and Causing Weight Gain and 5 Things You Can Do About it Tonight

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It’s called beauty sleep for good reason! The good news is that you can start habits tonight that can help you get better sleep, look more beautiful, feel more energetic, and manage weight.

We’ve all been there. Life is hectic. Stress seems to be coming from all directions. After dealing with work, family, and life, sleep is either not a priority, or we just can’t seem to get enough. We go to bed too late or if we get to bed on time find our minds racing with thoughts about life. As sleep deprivation builds we find ourselves grabbing a coffee, reaching for comfort food, skipping exercise, and drinking wine to wind down. Add to it, a quick look at Facebook before you try to sleep and the vicious cycle continues. The result? Skin that looks dull and wrinkled, dark circles and puffiness around the eyes, and unwanted pounds.

The Importance of Beauty Sleep

The Hormone Connection & Extra Pounds
Without high-quality restorative sleep, a person’s hormones and detoxification process cannot function properly. All of us produce a hormone called ghrelin. This hormone tells your body to eat and unfortunately, the more sleep deprived we are the more ghrelin is generated. On the reverse side, leptin is a hormone that tells our body we’ve had enough to eat. But without enough sleep, we have less of this important hormone resulting in overeating when we should be sleeping. In 2013, researchers found that those who don’t sleep well have a much higher incidence of obesity. Beauty sleep helps maintain a proper balance of these hormones which helps us avoid unhealthy quick fix and comfort food choices.

Sleep and Skin Aging

Dr. Elma Baron presented an abstract titled “Effects of Sleep Quality on Skin Aging and Function” and found that inadequate sleep caused accelerated skin aging and a decrease in skin’s ability to recover after skin exposure (Baron, 2013). While it is long been known that sleep is needed for good health, this study demonstrated that restorative sleep also works at a cellular level to keep the skin healthy. Good restorative sleep helps our bodies release harmful toxins and regenerate our cells. Cell regeneration helps our skin look refreshed as our skin retains moisture and important pH balance. Without this process, skin shows signs of uneven pigmentation, reduced elasticity and an increase in fine lines.

Get Restorative Sleep Tonight!

Plan Ahead!
Like good nutrition, good sleep hygiene requires a little bit of planning and forethought. If you value how you look and feel, sleep must be thought of as a self-care priority.

Reduce Blue Light Exposure
The blue light that is emitted from television, computer, and mobile device screens cause confusion to our bodies. Believe me, I know how tempting it is to do a final Facebook, Instagram check before going to sleep but those few moments can often turn into longer periods of time and disrupt your quality of sleep. Light governance our internal clocks and artificial light creates confusion within our systems. Blue light specifically disrupts the sleep hormone melatonin which can contribute to cardiovascular disease and weight gain. Staying away from screens before bed can make a difference!
Takeaway: Stop using or looking at any screens (TV, Computer, Phone) 90 minutes before bed.

Blue light impacts us as soon as the sun goes down.It takes your body up to four hours after looking at a screen without a blue light blocker to make melatonin. Since most of us will look at our mobile device or computer after sunset, it’s important to use apps that will reduce the blue light to your body can make the melatonin you need for a good night sleep.
Takeaway: Install blue light blocking apps on your phone and computer. Install f.lux on your computer.
If you have an iPhone, in settings, choose Display and Brightness. Go into Night Shift. Select Scheduled. Turn night shift on from Sunset to Sunrise.

Get Comfortable
We spend a third of our lives in bed so it is important to create a wonderful environment for quality sleep. The environment in which we sleep matters! Create a room that is a haven for relaxation, happiness, and sleep!
Takeaway: Make sure it is free of dust, filled with things that make you feel relaxed and happy and free of technology. If you have a TV in your room cover it with a beautiful scarf or quilt for your detox.

Sleep Position and Pillows
If you lie on your stomach, fluid can pool in the tear trough that can cause morning eye puffiness. Sleeping on your side long term can cause wrinkle creases on one side of your face and in the middle of your chest. And certain materials can cause friction that can aggravate acne. The best option is to sleep on your back. This may take some getting used to but it helps. Some experts suggest a slightly inclined cushion is an excellent way to alleviate puffiness by eliminating fluids pooling in the face. If you can’t stop sleeping on your side consider a Save Your Face Pillow and Silk Sheets.
Takeaway: Train yourself to sleep on your back. If that is impossible, purchase silk pillowcase and a Save Your Face Pillow.

Make it Dark
Our body needs darkness and to feel comfortable. A dark cool room will keep you sleeping more deeply and for longer periods of time.Ideally, you have blackout curtains but if that is not the case, order a sleep mask that feels comfortable. Here is one recommendation. Also, consider wearing earplugs. Here is a reusable earplug option. If you have children, perhaps someone else in your family can manage middle of the night childcare 1-2 nights each week. If you are not comfortable with this idea, you may want to consider a white noise machine or app. If you choose an app on your phone, it is best to keep the phone away from your bed or nightstand.
Takeaway: Order blackout curtains, sleep mask, and earplugs.

Bedtime Rituals
It’s important to begin to relax and set the stage for good sleep. Drinking a calming herbal tea, reading, coloring, and gratitude journaling are all great possibilities. Remember whatever things that need to be done will still be there in the morning. You getting enough restorative sleep is the most important thing at this moment.
Takeaway: Create a bedtime ritual approximately 60-90 minutes before you want to fall asleep.

Avoid Caffeine and Alcohol
Stimulants can also have a negative impact on sleep. During the Practical Beautiful Life Radiance Reset and Level 1 periods,  we choose to eliminate caffeine and alcohol.
Takeaway: once you are at your healthy and ideal size, it is best to avoid drinking caffeine after 1 PM and sticking to one glass of Dry Farms Wine (sugar-free without additives, this wine is Paleo, Primal, Bulletproof friendly) before 8 PM.

Getting a good night sleep will have you looking and feeling beautiful, sexy, and vibrant! Sweet Dreams Gorgeous Ones!

Norma Kamali Shows Us What it Means to Be Ageless

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This woman is incredible!  At 71 year of age, Norma demonstrates that we all get older but we can choose how we age! She proves that how we look and feel is the sum of our value and choices.  Norma chooses to maintain a spirit and mindset that keeps her in shape and looking beautiful.  When recently asked about her age-defying secrets for an interview with the Daily Mail, Norma said,“I think spirit defines age, actually. Having spirit means you’re constantly curious, you’re constantly excited by life and feeling passionate about what you do… Your spirit will define your age. It’s all so connected — fitness, health, beauty, style — wrapped up in a package.  “That’s really key, understanding how you can feel good about yourself through self-esteem and body image.”

Enough said!

Watch Norma talking about finding her soulmate at 65 and being in shape at 71.  This video is from Allure’s Dispelling Myths About Aging series.

Yoga to Keep Us Young and Beautiful

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Inspiration – Tao Porchon Lynch.  Yogi, Dancer and Overall Bad Ass

Research shows that regular yoga practice can keep us vibrant and healthy, no matter what our age.  

Meet Tao Porchon-Lynch.  As of this writing, she is 99 years young and says, “I don’t believe in age I believe in energy. Don’t let age dictate what you can and cannot do.”
Whether a person is 29 or 99,  yoga has been shown to increase flexibility,  improve heart health, and strengthen bones.   but new research indicates that a regular yoga practice can impact gene expression and immunity.  And if you have ever looked at someone who practices on a regular basis, you will see that their skin tends to have a natural glow.Skin

Yoga poses can help the digestive system function better and flush out toxins from the body naturally.   This can attribute to a complexion that glows.

Yoga also serves to reduce stress and relax the body and mind.  Some studies have shown that meditation and yoga can reduce cortisol in the system.  Cortisol is the stress hormone that can help us when we are in danger. However, chronic levels of stress keeps cortisol at unhealthy levels.   High cortisol levels cause the skin to produce extra sebum aka oil.  When the extra oil mixes with dead skin cells, it clogs the pores and creates a pimple.  This causes inflammation.  A harsher case of acne results when additional bacteria is present and becomes infected.   Cortisol can also accelerate the aging process,  enhancing fine lines,  wrinkles, skin dullness, and discoloration. Downward dog anyone?

Yoga also has been shown to promote higher quality sleep.  Sleep is the body’s way of restoring itself on a daily basis. As we get older the term beauty sleep becomes truer.  Without proper rest, skin tends to become dull and less firm.

Health and WellbeingPractical Beautiful Life is based on the principle that how a person looks and feels is a sum of the person’s values and choices.  All of our bodily functions are coded in our DNA and are a matter of genetics. However, whether a gene is turned on or off or is up or down regulated is impacted on what we eat, how we move, how we sleep, and the toxins that we come in contact with  On a daily basis.  This is known as epigenetics and it means that healthy lifestyle choices like practicing yoga can impact how our genes are expressed.   It is thought that yoga’s ability to increase the parasympathetic nervous system and decrease the fight or flight sympathetic nervous system enhances how our genes are expressed in a positive way.  One study found compared a group of individuals who practiced yoga for four days compared to those who walked for the same period, had a change in gene expression.  Unlike other exercises, Yoga works the cells in our body on a molecular level.   While walking serves as a foundational component of the Practical Beautiful Lifestyle,  the addition of frequently yoga practices, even only 20 minutes at a time, brings additional long-term benefits for our immune systems, brain health, and overall longevity.

There is no shelf life on looking and feeling sexy, beautiful, and vibrant.  Just ask Tao Porchon-Lynch.

 

 

Qu, S., Olafsrud, S. M., Meza-Zepeda, L. A., & Saatcioglu, F. (2013, April). Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program. Retrieved from http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0061910

Coffee – Time to Let Go?

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The topic of caffeine is often researched and discussed in the realm of health.  Experts for and against caffeine can be found with a simple Google search.  Caffeine is an amazing central nervous system stimulant that is also a powerful antioxidant.  So that should be good for us and our body!  AND caffeine use can mess with our circadian rhythms which can cause sleep problems and produce excess cortisol (hello belly fat).

Truthfully, this topic seems a bit like religion for me.  There is a scripture or holy text, or in this case, some research study, to support any belief about coffee.  But what’s practical? What is best for optimal health?  What will keep you looking and feeling vibrant and beautiful?

“Use” Without Addiction

It is the overreliance on coffee and caffeine to get through our days, every day,  which I feel most concerned.  A cup of coffee every once in a while is not going to have much of a long-term impact but used on a daily basis, especially for women in their late 30s, 40s and 50, will cause sleep disruption, weight gain, belly fat, and despite the antioxidant effects, premature aging.  With the stress of raising families, work, relationships and life, we don’t need anything else that can increase the release of adrenaline, impact our hormones, or disrupt our sleep.

But I’m Already a Coffee Addict

Like any addiction, you will most likely experience some physical and psychological responses to giving up your daily cup(s) of Joe. But when you decide that you want to enjoy more restful sleep, optimize your health, and get rid of excess body fat, you will find the strength to do it.

 Day 1 – have your last cup of “I’m addicted to it” coffee, before noon.  Savor it.  Think of it like Goodbye sex.  You know you’re breaking up so enjoy it and know you will get over it.

Day 2 – Day 5: Drink one cup of 50% decaf/50% regular.  Decrease by regular coffee each day by 25%  until you are down to 100% decaf.  Drink a serving of the PBL Fountain of Youth Detox Elixir in place of coffee.

While you are breaking the caffeine addiction, keep a positive outlook.  Know that your decision to give up caffeine is an act of self-love and care.  If you’re feeling weak, get support from someone who wants the best for you.

Warning: Giving up caffeine may cause you to experience withdrawal symptoms.  These symptoms are temporary, but it is best to be prepared.

  • Mild headaches – Get plenty of water
  • Sleepiness, lethargy  – Drinking the PBL Fountain of Youth Detox Elixir with Maca Root powder will provide a clean energy source.
  • Anxiety – Breathe, journal, meditate, count to 10, repeatedly
  • Constipation  – Caffeine stimulates the bowels.  Drinking the PBL Fountain of Youth Detox Elixir with Fiber will help combat this side effect.

If you suffer from clinical depression, caffeine withdrawal can make it worse. Contact a physician or mental health professional when embarking on any diet or detox.

 

You’ve got this Gorgeous One!

 

 

 

Homemade DIY Rosemary & Frankincense Shampoo

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Every single day, we are exposed to chemicals and toxins that can negatively impact our health. With little to no government oversight, many of our cosmetics and beauty products include chemicals that can impact our hormones, increase inflammation, and unknowingly, cause us to prematurely age and gain weight.  Not surprisingly, preservatives, fragrance,  sulfates (known to be carcinogens), phthalates (linked to reproductive issues), parabens (linked to breast cancer), DMDM hydantoin (known to cause the release of formaldehyde) and surfactants in our shampoos can keep us from having optimal health.

So what’s a girl to do?

Will there are really three options.

  1. You can look for more natural shampoos and conditioners.   I have found several brands that I love but they tend to be pricey.
  2. You can choose the “No Poo” lifestyle.
  3. Make your own non-toxic shampoo.

I like all of these options and alternate between them. I’m also a big fan of using rosemary oil to reduce hair thinning (Panahi, Taghaizadeh, Marony, Sahebkar, 2015) and frankincense oil to strengthen hair roots so I include them in my shampoo.

This takes only minutes to make, smells yummy, and costs pennies per ounce.

Ingredients:

6 ounces Aloe Vera Gel

1/2 ounce Dr. Bronners 18-1 Hemp Baby Unscented Pure Castille Soap

4 TB Baking Soda

3 TB organic, unfiltered olive oil

10-15  drops pure rosemary essential oil

10 drops pure frankincense essential oil

Directions:

With a whisk, mix the ingredients in a glass container.

Pour into a BPA or glass container.  I like mine to have a pump for easy use in the shower.  Use every 2-4 days.  Try to skip shampooing in between days but rinse and massage scalp as often as you like.

 

Reference

Panahi, Y., Taghizadeh, M., Marzony, E. T., & Sahebkar, A. (2015). Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed, 13(1), 15-21.