Recognizing when one is stuck in grief can be crucial for navigating through the intense emotions that accompany loss. Grief is more than just sadness; it’s a visceral experience, like being engulfed by a wave of emotions that threaten to overwhelm. It’s a pain that extends beyond the emotional realm, leaving a profound sense of longing that cannot be appeased. This craving, fueled by the absence of what was lost, can immobilize us, trapping us in a state of emotional paralysis

The grieving process is a journey of adaptation and reorientation. It involves reshaping the very pathways in our brains that define our relationships with the people, places, or things we’ve lost. These relationships are multi-dimensional, spanning across time and space.

Time (When): We grapple with questions like when will we see them again, or when will we encounter that familiar place or thing?

Space (Where): The geographical or spatial aspect of our connection is disrupted, leaving us uncertain about where we’ll find that sense of belonging again.

Attachment: The depth of our attachment plays a pivotal role in how we navigate grief. The stronger the attachment, the more challenging the grieving process becomes. It’s essential to reflect on the level of dependence we had on what was lost. Did it serve as a stabilizing force in our lives, offering a sense of identity and security? Was our attachment influenced by past experiences of insecurity or trauma?

Grief disrupts the familiar maps we’ve created for ourselves, unsettling our sense of safety and stability. To heal, we must forge new neural pathways, recalibrating our relationship with what’s been lost across all dimensions. However, this process is hindered when we’re trapped in a state of emotional paralysis.

The freeze response, characterized by a loss of safety and overwhelming distress, becomes the breeding ground for prolonged grief. Breaking free from this cycle requires confronting the overwhelming emotions head-on, allowing ourselves to thaw from the icy grip of grief.

It’s not uncommon to feel stuck in grief, but recognizing this stagnation is the first step toward moving forward. By acknowledging the paralysis and actively engaging in the process of healing, we can begin to navigate through the turbulent waters of grief towards a place of acceptance and renewal.

Navigating the journey from grief to joy, love, and connection.- This involves a series of steps aimed at healing and transformation:

Acknowledge and Accept Grief: Rather than suppressing or avoiding grief, allow yourself to acknowledge and feel it without becoming overwhelmed. Recognize that grief is a natural response to loss and permit yourself to experience it fully.

Connect with Your Body: Grief is not just an emotional experience; it’s stored in the body, particularly in the gut. Learn to tune into these physical sensations and emotions, allowing yourself to touch the grief that resides within you.

Support Attachment Grief: Our attachments are closely tied to our sense of safety and belonging. Explore techniques that support the grieving process related to attachment, such as nurturing the vagus nerve through practices like deep breathing, meditation, and gentle movement.

Gradually Resume Sensation: During grief, it’s common to numb ourselves to avoid pain. However, healing requires gently coming out of this state of numbing. Allow yourself to gradually resume feeling and experiencing life’s sensations, even amidst the pain.

Address Stagnation: Identify areas where you may feel stuck in your grief journey and take steps to repair them. This could involve seeking support from loved ones, therapy, or engaging in activities that bring you comfort and solace.

Reconnect with Life: As you begin to heal, open yourself up to life again. Explore resilience tools and practices that promote healthy grieving, such as journaling, creative expression, spending time in nature, or engaging in meaningful activities. Cultivate a sense of resilience that allows you to navigate the ups and downs of life with greater ease.

By embracing these steps and engaging in the process of healing, you can gradually move from the depths of grief towards a place of joy, love, and connection. Remember to be patient and compassionate with yourself throughout this journey, allowing yourself the time and space needed to heal and grow. At health well-being first, we can help and support you to navigate from grief to joy, love and connection.

The thyroid gland regulates crucial body processes, and imbalances in its hormones, T3 and T4, can lead to conditions like hypothyroidism and hyperthyroidism. Hashimoto’s thyroiditis is a common cause of hypothyroidism, while Graves’ disease is a frequent cause of hyperthyroidism. Conventional treatments include medications or surgery. Integrative and functional medicine aims to address underlying factors contributing to thyroid dysfunction to restore hormone balance and promote thyroid health.
Endocrine disruptors, such as bisphenol A (BPA) phthalates, polychlorinated biphenyls (PCBs), and heavy metals pose significant risks to thyroid health, with exposure increasing the likelihood of endocrine-related malignancies. These disruptors, commonly found in food, water, and personal care products, interfere with thyroid hormone transport and functioning through various mechanisms, BPAs can interrupt the thyroid receptors, influencing gene expression at the thyroid and pituitary, and as a result, the thyroid transport proteins are interrupted leading to thyroid dysfunction. In addition, phthalate exposure may influence thyroid hormone levels by oxidative/nitrosative stress. Moreover, autoimmune thyroid diseases were seen more in polluted areas contaminated with PCBs. Oxidative stress or stress perse and chronic inflammation further exacerbate thyroid hormone imbalance, with subclinical hypothyroidism associated with increased cardiovascular disease risk. Posttraumatic stress disorder (PTSD) has also been linked to alterations in thyroid function, characterized by elevated free T3 levels.
Controversy surrounds the treatment of subclinical hypothyroidism and whether exogenous thyroid hormones should be administered. While TSH levels are elevated in this condition, circulating thyroid hormone levels remain normal. Debate exists over the TSH threshold for diagnosis and treatment, with some defining it at 4.5 mIU/L. Despite this controversy, integrational approaches, including dietary and lifestyle interventions, offer potential benefits in improving thyroid function by addressing underlying factors. A comprehensive evaluation considering individual patient factors is essential for determining the appropriate treatment direction.
Integrative approaches acknowledge the link of health and offer strategies to address thyroid hormone balance through nutrition, gut health, and liver function. The assessment of body systems, symptoms, and risk factors associated with thyroid conditions helps diagnose. Factors affecting thyroid function, such as micronutrient deficiencies and toxicant exposures, can be identified. Another resource that can help in the assessment is the identification of factors that inhibit thyroid hormone, or contribute to the production of thyroid hormone, and factors that increase conversion of T4 to T3.
Personalized interventions focusing on biotransformation, anti-inflammatory diets, and optimizing gut, and liver health and other body-mind techniques are crucial for synthesising thyroid hormone balance. Micronutrients like iodine, iron, selenium, and zinc play vital roles in thyroid function and conversion of T4 to T3, which takes place mainly in the liver, and other organs such as intestines and intracellular. Complementary treatments like ashwagandha supplementation have shown promise in improving thyroid function and reducing symptoms, by improving serum TSH and T4.
Gut health and the microbiome help thyroid homeostasis. Dysbiosis and intestinal autoimmune diseases have been linked with autoimmune thyroid diseases. A clinical trial investigated the effect of synbiotic supplementation (combination of pre and probiotics) on thyroid function, in patients with hypothyroidism on levothyroxine, after treatment, results indicated a beneficial effect, with [TSH], levothyroxine dose and fatigue severity scale scores significantly decreased in the synbiotic group compared to placebo.
The thyroid-liver axis highlights the interplay between thyroid health and liver function, emphasizing the importance of addressing both for overall health. At health well-being first, we can delve deeper into lifestyle interventions and gain valuable tools for supporting thyroid health.

Kickstarting healthy habits is a great way to prioritize your well-being in the new year. Here are some tips to help you establish and maintain healthy habits in 2024!

  1. Set clear goals: Define specific, measurable, achievable, relevant, and time-bound (SMART) goals. For example, instead of a vague goal like “exercise more,” specify “walk for 30 minutes every day.”
  2. Start small: Begin with manageable changes to avoid feeling overwhelmed. Small successes build confidence and make it easier to tackle larger goals later on.
  3. Create a routine: Establish a daily or weekly routine that includes your new habits. Consistency is key to forming lasting behaviours.
  4. Prioritize quality: Ensure you get enough quality sleep. Aim for 7-9 hours of sleep per night to support overall health and well-being.
  5. Hydrated well: Drink plenty of water throughout the day. Staying hydrated is essential for various bodily functions.
  6. Balanced nutrition: Focus on a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
  7. Regular exercise: Find an exercise routine that you enjoy, whether it’s walking, jogging, swimming, yoga, or any other activity. Start with something realistic and gradually increase intensity.
  8. Mindful eating: Pay attention to what and how you eat. Practice mindful eating by savouring each bite and recognizing when you’re full.
  9. Limit screen time: Reduce excessive screen time, especially before bedtime. Set boundaries to prioritize face-to-face interactions and outdoor activities.
  10. Practice stress management: Incorporate stress-reducing activities such as meditation, deep breathing, yoga, or hobbies that bring you joy.
  11. Social connections: Foster positive relationships. Spend time with loved ones, join clubs, or participate in activities that allow you to connect with others.
  12. Track your progress: Keep a journal or use apps to track your progress. Celebrate small victories and learn from challenges to refine your approach.
  13. Seek professional guidance: Consult with healthcare professionals, nutritionists, or fitness trainers for personalized advice based on your health goals.
  14. Be patient and kind to yourself: Forming new habits takes time. Don’t be too hard on yourself if you encounter setbacks; instead, focus on getting back on track.

Remember, the key is to make gradual, sustainable changes. Consistency and commitment are crucial for the long-term success of your healthy habits.

The 20th-century surge in lung cancer cases was largely attributed to widespread cigarette smoking. Unravelling the biology of carcinogenesis is pivotal for devising effective treatments and prevention methods. Epithelial cancer cells in the lung appear to develop over the years, these epithelial carcinogenesis is divided into three steps: initiation promotion and progression. Lung cancer manifests when normal lung cells undergo abnormal growth, forming a lump known as a tumour. Various risk factors contribute to the increased likelihood of lung cancer, including smoking, family history, exposure to certain chemicals (like asbestos, metal dust, paints, and diesel exhaust), and the presence of radon gas.

Reducing the risk of lung cancer involves adopting a combination of lifestyle changes and preventive measures. While not all cases of lung cancer can be prevented, these strategies can help lower the risk:

  • Quit Smoking:

The most effective way to reduce the risk of lung cancer is to quit smoking. If you currently smoke, seek support from smoking cessation programs, medications, counselling, or other mind-body techniques.

  • Avoid Secondhand Smoke:

Minimize exposure to secondhand smoke, as it can also increase the risk of lung cancer. Create smoke-free environments in homes and workplaces.

  • Radon Testing:

Test homes for radon, a naturally occurring radioactive gas that can seep into buildings. Radon exposure is a known risk factor for lung cancer.

  • Protect Against Asbestos:

If you work in an industry with potential asbestos exposure, take appropriate safety precautions and follow workplace guidelines to minimize the risk.

  • Limit Exposure to Carcinogens:

Minimize exposure to environmental carcinogens such as diesel exhaust, workplace chemicals, and air pollution.

  • Healthy Diet:

Adopt a balanced and nutritious diet rich in fruits, vegetables, whole grains, proteins, and healthy fats. Antioxidant-rich foods may have protective effects.

  • Regular Exercise:

Engage in regular physical activity, as it has been linked to a lower risk of lung cancer. Exercise also contributes to overall health and well-being.

  • Lung Cancer Screening:

Consider lung cancer screening if you are at high risk, such as current or former heavy smokers. Screening may help detect cancer at an early and more treatable stage.

  • Vitamin Supplements:

Some studies suggest that certain vitamins, such as beta-carotene, may help reduce lung cancer risk. However, it’s essential to consult with a healthcare professional before taking supplements.

  • Maintain a Healthy Weight:

Aim for a healthy weight through a combination of a balanced diet and regular physical activity. Obesity has been linked to an increased risk of various cancers, including lung cancer.

  • Limit Alcohol Consumption:

Moderate or limit alcohol intake, as excessive alcohol consumption is associated with an increased risk of several types of cancer, including lung cancer.

  • Protect Against Infections:

Take precautions to reduce the risk of respiratory infections, as chronic infections may contribute to lung cancer risk.

  • Air Quality:

Be mindful of outdoor and indoor air quality. Avoid exposure to pollutants and take steps to improve ventilation in living and working spaces.

  • Regular Health Check-ups:

Schedule regular check-ups with your healthcare provider. Early detection and treatment of any potential health issues can contribute to overall well-being.

It’s important to note that while these strategies can reduce the risk of lung cancer, they do not guarantee complete prevention. Additionally, if you have concerns about your risk or symptoms, it’s crucial to consult with healthcare professionals for personalized advice and guidance.

Hair straightening products, including relaxers and smoothing solutions, have been associated with an increased risk of various cancers, particularly uterine, breast, and bladder cancers.  These products often contain harmful chemicals such as formaldehyde, parabens, bisphenol A, and metals, which are known carcinogens and hormone-disrupting agents. Some of the side effects of these hair straighteners can include hair loss, eczema, allergic sensitization,  change in hair colour, endometriosis, asthma attacks, burns of the eyes, and impaired immune system. When heated, formaldehyde is released into the air, posing a significant health risk. 

The International Agency for Research on Cancer classifies formaldehyde as a human carcinogen, primarily based on studies linking it to nasopharyngeal cancer and leukaemia. Recent research has shown a more than doubled risk of uterine cancer among women who frequently use hair straighteners. Additionally, studies indicate elevated risks of breast and bladder cancer associated with these products. 

Ethnicity may also play a role in risk, as products predominantly used by black women tend to contain more hormonally active compounds. Several hair relaxer brands, including Dark and Lovely, Just for Me, L’Oreal, Motions, and others, have been named in lawsuits alleging that manufacturers knew about the cancer risks associated with their products but failed to provide adequate warnings to consumers. 

If diagnosed with cancer potentially linked to these products, individuals may pursue various treatments, including surgery, radiation, chemotherapy, or hormone therapy, depending on the type and stage of cancer. If concerned about product exposure contributing to their cancer, individuals may consult a personal injury lawyer to explore possible claims for compensation. 

Acknowledgements to consumernotice.org for Their Informative Resources. Consumer Notice is a respected consumer advocacy organization that works with certified medical and legal professionals to deliver crucial information to the public concerning harmful products, unsafe drugs and medical devices. They aim to enlighten and empower individuals about potential risks and enable them to assert their legal rights. Consumer Notice enhances awareness, upholds consumer safety, and encourages well-considered decision-making. 

Individuals with autoimmune conditions such as Sjögren’s Syndrome and other conditions often experience chronic inflammation of the tear glands and other moisture-producing glands, leading to decreased tear production and dryness of the eyes and mouth. To alleviate symptoms and protect their eyes from long-term damage, individuals often rely on eye lubricants. However, recent studies have revealed that certain brands of eye lubricants may carry a risk of bacterial contamination, which can cause eye infections and potentially lead to vision loss. Therefore, it is crucial for individuals to exercise caution when selecting eye lubricants and to stay informed about potential risks associated with specific brands.

EzriCare and Delsam Pharma Artificial Tears are two brands of eye lubricants used to relieve dry, irritated eyes. However, in February 2023, a recall was issued for both brands due to potential bacterial contamination that could lead to eye infections and vision loss.

“India-based Global Pharma Healthcare LLC manufactured EzriCare Artificial Tears, according to an EzriCare statement. Aru Pharma Inc. designed, formulated and imported the product into the U.S. EzriCare’s only role was to create the label and market the eye drops to its U.S. customers, according to the company’s statement.”

The active ingredient in these products is carboxymethylcellulose sodium, which is commonly used in various other eye drops and artificial tears. The recalled products contain 10 mg of the active ingredient per 1 ml. The side effects of EzriCare Artificial Tears include eye pain, changes in vision, itchy eyes, redness, and irritation. “If these symptoms get worse or continue for more than 72 hours, seek medical attention”. The effectiveness of these products in relieving dry eyes from mild to moderate has been demonstrated in studies, although individuals with more severe dry eyes may require thicker formulas such as lubricating gels or ointments, which have a ticker formula.

“The bacteria responsible for this outbreak Carbapenem-resistant Pseudomonas aeruginosa (CRPA)  with Verona integron-mediated metallo-β-lactamase and Guiana extended-spectrum-β-lactamase (VIM-GES-CRPA), had never been seen in the U.S. prior to this incident.”

The CDC and FDA warned consumers to stop using EzriCare and Delsam Pharma Artificial Tears immediately due to the risk of bacterial eye infections. The CDC investigated an outbreak of drug-resistant Pseudomonas aeruginosa linked to EzriCare, with 81 patients infected in 18 states. Several lawsuits have been filed by individuals who developed eye infections and vision loss.

Alternatives to EzriCare and Delsam Artificial Tears include other over-the-counter brands containing carboxymethylcellulose sodium or different active ingredients. It is important to consult a medical professional for guidance on alternative eye drops or dry eye treatments.

Ezricare & Delsam Pharma Artificial Tears Lawsuits

EzriCare and Delsam Pharma Artificial Tears have been subject to lawsuits due to bacterial contamination that can cause eye infections, vision damage or even death. The lawsuits claim that individuals suffered eye infections and vision problems after using these products. A CDC investigation found that the majority of individuals infected with CRPA had used EzriCare or Delsam Artificial Tears, and the strain of CRPA found in patients was rare. According to CDC, the EzriCare Artificial Tears sample contained a rare strain of drug-resistant Pseudomonas aeruginosa called CRPA. The Carbapenems are strong antibiotics designed to fight bacteria resistant to other types of antibiotics. Therefore CRPA resistance to carbapenems makes this strain of bacteria extremely difficult to treat. This is why infected individuals may require months of therapy with various antibiotics.

The lawsuits are in the early stages, and no settlements or trials have been scheduled yet. “Symptoms of eye infections include itchy and painful eyes. If you or a loved one used EzriCare or Delsam Pharma artificial tears and have symptoms of an infection, see a doctor as soon as possible. Late treatment could increase the risk of infection-related complications”

The CDC and FDA are conducting investigations into the infections, including testing sealed bottles of the products. It is important for individuals who have used these products and experienced symptoms of infection or vision problems to seek medical attention and consult with a lawyer to determine if they qualify for a lawsuit.

Thanks to drugwatch.com for the highly valuable information. Drugwatch is a well-regarded consumer advocacy organization that collaborates with certified medical and legal experts to provide valuable information to the public regarding hazardous drugs and medical devices. Their mission is to educate individuals about potential risks and empower them to exercise their legal rights. Drugwatch aims to raise awareness, ensure consumer safety, and promote informed decision-making.

As a world-leading mental health expert, we highlight the importance of prioritizing mental well-being in today’s fast-paced and demanding world. In recent years, the recognition and understanding of mental health have grown significantly, emphasizing its profound impact on individuals, families, communities, and society.

Mental health encompasses our emotional, psychological, and social well-being; affecting our thoughts, feelings, and actions is crucial in determining how we handle stress, relate to others, and make choices. Therefore, investing in our mental health is essential for personal growth, cultivating healthy relationships, pursuing fulfilling careers, and achieving overall life satisfaction.

Here are some key points to consider when it comes to mental health:

Self-Care: Prioritize self-care activities that nurture your mind, body, and spirit. Engage in regular physical exercise, maintain a balanced diet, practice mindfulness and relaxation techniques, and ensure you have a night of sufficient sleep, as short sleep duration and mental health problems are also predictors of insomnia. Taking care of yourself allows you to better cope with life’s challenges.

Seek Support: Reach out for support when needed. Share your feelings and concerns with friends, family members you trust, or other health professionals. Don’t underestimate the power of social connections and the comfort they can provide during difficult times. Numerous helplines, online communities, and mental health services are available for surrounding seeking guidance and assistance.

Break the Stigma: Encourage open conversations about mental health to break down the barriers and stigmas surrounding it. By nurturing an environment of acceptance and understanding, we can create a society where seeking help for mental health concerns is seen as a sign of strength rather than weakness.

Mindful Media Consumption: Be mindful of the media you consume. Excessive exposure to negative news, social media comparisons, and unrealistic portrayals of life can harm mental well-being. Consider limiting screen time and focusing on content that uplifts, educates, and inspires you.

Professional Guidance: If you’re experiencing persistent feelings of sadness, anxiety, or any other mental health challenges that affect your daily functioning, seeking professional help is crucial. Mental health professionals are equipped to provide effective interventions and support tailored to your needs.

Remember, mental health is a continuum, and everyone’s journey is unique. Just as we prioritize our physical health, we must also care for our mental well-being. By investing in ourselves, supporting others, and advocating for mental health awareness, we can collectively create a healthier, more compassionate world.

Take care of your mental health. Remember always. You are never alone in this journey!

Autoimmune disease occurs when the immune system wrongly attacks healthy cells in the body. In other words, the immune system recognises autoantigens as harmful foreign agents and attacks. This multifactorial condition usually results from autoreactive B and T cells. The pathogenesis of autoimmune diseases mainly involves the inflammatory process and too much cytokine production. 

To date, there are many different types of autoimmune diseases, including rheumatoid arthritis, multiple Sclerosis, lupus and celiac disease, among others. While the exact causes of autoimmune diseases are not fully understood, genetics and environmental factors are believed to play a role. Many factors play a key in autoimmune conditions, such as environmental and genetic factors with a myriad of elements associated with autoimmune. However, there are two types of autoimmune diseases:

  • T and B cells are engaged in recognising self-antigens in tissue-specific disorders. Some examples of this type of autoimmunity are:

Type 1 diabetes is a condition in which the cells in the pancreas where insulin is produced are attacked by the immune system leading to high blood sugar levels.

Multiple Sclerosis: a disease that affects the nervous system, causing damage to the myelin sheath that covers nerve fibres and leading to symptoms such as weakness, numbness, and difficulty with coordination and balance.

Celiac disease: an autoimmune disorder in which the immune system assaults the lining of the small intestine in response to gluten, a protein found in wheat, barley and rye.

  • The production of autoreactive antibodies against different autoantigens characterises systemic autoimmune disease. These diseases can affect multiple organs and tissues, leading to various symptoms and complications. Some examples of this type of autoimmune are:

Systemic Lupus erythematosus (SLE): This disease can affect the skin, joints, kidneys, and other organs. Symptoms can include joint pain, skin rashes, fatigue, and fever.

Sjogren’s syndrome affects the glands that produce tears and saliva, leading to dry eyes and mouth. It can also cause joint pain and fatigue.

Systemic Sclerosis (scleroderma): leading to symptoms such as difficulty swallowing and breathing.

Rheumatoid arthritis: This condition causes chronic inflammation in the joints, leading to pain, stiffness, and swelling.

Mixed connective tissue disease (MCTD): this disease is characterised by a combination of symptoms from different autoimmune diseases, such as lupus, scleroderma and polymyositis

Nutrition can also play a crucial role in developing and managing autoimmune diseases. Some nutrients have been found to have anti-inflammatory properties that can help decrease inflammation and pain associated with autoimmune diseases. Additionally, some dietary may trigger or worsen autoimmune symptoms in some individuals. However, Up to date, no nutrient specific that prevents inflammation. Though, a restriction of the production of pro-inflammatory cytokines and an increase of regulatory T-cell function may be promising to decrease inflammation.

Moreover, “an anti-inflammatory diet limited in pro-inflammatory compounds can be used to control autoimmunity”. Here are some examples of how nutrition can affect autoimmune disease:

Vitamin D: low levels of this vitamin have been associated with an increased risk of autoimmune diseases, including multiple Sclerosis, rheumatoid arthritis, and lupus. Vitamin D may help regulate the immune system and reduce inflammation.

Omega 3 fatty acids: Most individuals think that Omega 3 is found only in fish oil, but it may not be the best with all the pollutants found in fish, such as Mercury and microplastics. However, some seeds and nuts contain Omega 3 and have been shown to have anti-inflammatory properties that help reduce joint pain and stiffness in individuals with rheumatoid arthritis.

Gluten: individuals with celiac disease must avoid gluten, a protein in wheat, barley, and rye. For individuals with celiac disease, gluten can trigger an immune response that injures the small intestine, leading to nutrient deficiencies and other health problems.

Nightshade vegetables: Some individuals with autoimmune diseases, such as rheumatoid arthritis and psoriasis, may sometimes be sensitive to nightshade vegetables,  including tomatoes, potatoes and pepper. These vegetables contain compounds called alkaloids that may exacerbate symptoms in some individuals.

Sugar and processed foods: Eating a diet high in sugar and processed foods may increase inflammation and worsen symptoms in individuals with autoimmune diseases. A diet rich in whole foods, including fruits, vegetables and healthy fats, may help reduce inflammation and improve overall health.

It is important to note that nutrition is just one piece of the puzzle for managing autoimmune diseases. Working with a  healthcare provider to develop a comprehensive treatment plan that may include lifestyle changes and other therapies is essential.

High-quality, uninterrupted sleep is vital to health and wellness. Unfortunately, most individuals don’t get restorative and refreshing sleep.

Did you know that sleep and the immunity system have a bi-directional relationship meaning that sleep influences the immune system and vice versa? This means that when the body gets its 7-9 hours of good quality sleep, then the body is better to build up a resilient immunity through the production of critical proteins and cells that fight off inflammation and infectious diseases. Therefore the sleep immunity connection is more robust than you think.

Poor sleep quality and disrupted sleep are linked to worsened immune balance, as immune signals appear to reset during sleep. Therefore sleep quality may change depending on the state of the immune system. 

For better sleep, mood immunity and energy levels, aim to:

  1. Be consistent with your sleep: A consistent routine will help you to have good quality, uninterrupted sleep.
  2. If you do naps: Try to cap it at 30 minutes to support consistency. 
  3. Have a cooler temperature: the body naturally falls asleep at cooler temperatures. Between 16 – 19, °C is recommended.
  4. Create a quiet and dark environment: The body’s circadian rhythm (or internal body clock) responds to light; therefore, the cooler and quieter the environment, the faster you’ll fall and stay asleep.
  5. Limit your exposure to blue light: Blue light from screens keeps the brain on high alert by reducing melatonin, the hormone that promotes sleep. Therefore unplugging from your device up to one hour before bedtime is a good idea.