Spring Forward How to Handle the Effects of Daylight Savings Time

SPRING FORWARD

How to Handle the Effects of Daylight-Saving Time

There is a lot of controversy about this annual routine.  We will soon be setting our clocks forward an hour.  Some people handle it with ease, but others have a hard time getting use to the new schedule.

One hour makes a bit difference in the amount of daylight available as we wake up, get ready for work, wind down and go to bed.  It even makes a difference in people being able to get their exercise and activity.  Daylight is the main regulator of our circadian rhythm, our natural 24-hour sleep cycle; that seemingly slight change in daylight can make it a lot more difficult to fall asleep, wake up and feel energetic throughout the day.

There are strategies you can use on how to cope with the effects of daylight savings time.  Whether you are a night shift worker, an early riser, or if you burn the candle at both ends, these strategies can work for you.

Start on Friday

Resetting your internal clock on a Monday morning can make the rest of the week more stressful.  To ease the change, start by going to bed an hour earlier on Friday night and waking up an hour early on Saturday morning.  You’ll have the whole weekend to adapt and lounge around more than usual.

Change your Mealtimes

Eating and mealtimes are big signals for waking up and going to bed.  Many of us don’t really “get going” until we’ve had our coffee.  You may not sleep well if your dinner is too early or late.  It must fit with your lifestyle.  To help cope with the time change, adjust your mealtimes slowly, starting a few days in advance.

Consistent Morning and Evening Routines

Food is far from the only thing that puts us to sleep.  Circadian rhythms are powerful, but many people become more tired or awake when they go through certain rituals and habits.  Find out what helps you sleep and wake up and make it a habit.

Breakfast or not

Some people do not eat breakfast at all and with the intermittent fasting many do not eat until close to lunchtime.  When people think of early morning energy, they usually think of coffee and caffeine.  If you are of the many people that eat breakfast daily, make sure it is balanced as it is your main source of energy throughout the day.

Spend Time in the Sun

Vitamin D is important for many reasons.  A lack of sun exposure is the main cause of seasonal affective disorder (SAD), which is a condition leads to depression and lethargy.  To compensate for the loss of morning daylight try to get extra sun exposure throughout the day.

Get Active

Exercise is a great way to boost your mood and energy levels and it also can help to normalize your sleep schedule.  People who exercise several times a week also tend to sleep better and are more alert in the day.

 

We all hate New Year’s resolutions! 

We all hate New Year’s resolutions! 

Most people hate the idea of New Year’s Resolutions to the point that we won’t even discuss them.  It is just a goal and to solve a problem that we have.  That could be at any time of the year, not only on January 1st.  What is supposed to be a positive change can trigger feelings of shame and guilt instead of hope and intended motivation.  Often it overwhelms us instead of motivates us.   

If you have a BIG PLAN to eat healthily and get in shape, by the 3rd day, we’re back in the fast-food drivethru and didn’t move our body at all.  Sometimes we should set smaller goals that we can accomplish and don’t seem overwhelming, but it begins to change our habits, and we get closer to our bigger goal.  For example, instead of committing to “get in shape,” try committing to doing five push-ups or using the stairs.  If someone wants to read more, that might mean reading one paragraph before bedtime.  In the case of meditating, it might be taking three calming breaths first thing in the morning. 

Make it so simple that you don’t have any reasonable excuse not to do it.  Even if you’re busy, or sick, or tired, you can still do it.  It’s hard to use the “I was too busy” excuse for not doing something that takes 1-2 minutes.   

Setting micro-goals to reach your larger goal gives you a sense of success rather than failure.   

We follow the Clean Start Weight Loss Program which is a combination of intermittent fasting and keto diet.  It allows you to live your life without confinement tio certain recipes, meal kits, or meal replacements.  It also allows you to socialize and go out to dinner.  This 8-week program is changing lives and getting people back in the game of being healthy. 

 

Sugar Is Not Your Friend

Bursts of sugar send a surge through the body that significantly affects your mind and body.  We crave sweetness, but it is clear that too much leads to higher risk of obesity, diabetes, and heart disease.  In addition to Alzheimers and other degenerative brain disorders that thrive on chronic inflammation, sugar affects your mental state.  People like to separate the brain from the rest of the body, but studies have found a correlation between inflammation and mental health.  Did I tell you sugar is not your friend!   Most people eat two to three times the level recommended, which is one reason for a higher diagnosis of mood disorders.  We all know that sugar causes inflammation, but it also influences our mental health by affecting our nervous system’s neurotransmitters.  Some doctors classify sugar as an addictive drug because these refined white crystal triggers the pleasure and reward centers in our brain like a drug does.  That is why people indulge in higher and higher amounts to get the same euphoric rewarding feeling.  Sugar consumption has skyrocketed, with the average American consuming about 152 pounds of sugar a year.  That is almost ½ pound a day! 

That is why we use the Keto Diet along with intermittent fasting.  This plan is low in carbohydrates (which converts to sugar), so the body uses fat for fuel; thus, your body begins to burn fat.  There are many benefits to using fat as fuel for your body, including weight loss, burning fat even when you are sleeping, gives you energy and stabilizes blood sugar levels, and long-term health benefits.   

This plan allows you to lose weight without being hungry! 

Protein helps to stabilize blood sugar, which helps keep you out of fight or flight.”  Protein provides the building blocks for your neurotransmitters, serotonin, dopamine, and GABA.   

Our program is an 8 week medical weight loss following the Clean Start Weight Loss Program.  It is a combination of intermittent fasting and keto diet thus allowing you to live your life without the confinement of meal kits and meal replacements.  The foundation is old.  Low carb diet and closely related to the old Adkins Diet.  This is based on real food and simply avoids sugar and processed food relying on meat, fish, vegetables, and natural fat. It’s a super charged version of an old idea.