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DRSladic.com
March 2024
SNOOZE SMARTER Unlocking Your Best Night of Sleep
In the Guinness Book of World Records, people are recognized for jumping out of planes and buildings and logging crazy amounts of pushups. There is actually a record for someone who has gone 350 days without eating. In 1996, the Guinness Book of World Records stopped recognizing records for lack of sleep because the effects of sleep deprivation are too dangerous. Happy Sleep Awareness Month! Many people take the benefits of sleep for granted and feel that other aspects of health are much more important. I am here to say that this is extremely untrue. Sleep is crucial for your overall health.
pressure, diabetes, and stroke. A lack of sleep also poses a threat to your physical safety. Studies suggest up to 19% of U.S. adults don’t get enough sleep regularly. The term “sleep deficiency” refers to the inability to get enough high- quality sleep. This may occur due to sleep deprivation or simply not getting enough sleep, or there may be other underlying reasons, such as a sleep disorder or circadian rhythm misalignment. A lack of high-quality sleep means your body has less time to recover at night. This can also lower your body’s defenses against diseases and medical conditions. Although I am not a huge fan of napping, I tell my patients they should be okay if they don’t nap for too long. Shorter naps are better for us and result in less grogginess, so keep naps between 15–45 minutes to wake up feeling refreshed and ready to take on the rest of your day. A common mistake people make when napping is sleeping too long and then not being able to fall asleep at night. I ask my clients to change their napping habits if they experience evening insomnia due to their naps.
Sleep has many positive benefits, but your body and brain power will also increase throughout your day. Other healthy benefits of sleep are better digestion, a stronger immune system, and an improvement in your overall health and well-being.
In the hustle and bustle of our crazy schedules, we’ve seen a spike in stress and anxiety. But what most
people do not know is that anxiety can be caused by a lack of sleep. Not many people talk about how to sleep better or longer. Most people just chug along through their day even if they have not had enough sleep. I am here to tell you that there are much better ways. The relationship between sleep and overall physical health is well- documented. Sleep allows both the body and brain to recover during the night. A good night’s rest ensures you feel refreshed and alert when you wake up. Sleep deficiency will not only leave you feeling tired but can increase your risk for a wide range of diseases and health problems. These include obesity, heart disease, high blood
If you want to live a healthier and more successful life, prioritize your sleep. The positive benefits are endless!
–Dr. Tom Sladic
To order supplements or bloodwork, call 248-912-2962.
THOUGHT OF THE MONTH
“Do what is right to other people, love being kind to others, and live humbly.” - Micah 6:8. Happy Easter!
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HOW YOU BREATHE MATTERS: THE NEGATIVE CONSEQUENCES OF MOUTH BREATHING
For most people, how you breathe isn’t a decision. You don’t choose whether or not you breathe out of your nose or mouth while sleeping. But it matters. Mouth breathing can be harmful, affecting your sleep quality and oral hygiene. And many don’t know it can permanently affect a child’s facial shape and appearance. Humans can only breathe one of two ways — through the nose or mouth. The human body itself implies that noses are the better option, and most people breathe through their noses (barring the occasional stuffed nose). The nasal cavity has various filtering mechanisms, aka nose hairs, that clean the air of allergens and other particles. Bone structures called
“turbinates” moisturize and regulate air temperature as well. Meanwhile, mouth breathing lacks these safeguards, which can lead to various health problems, including jaw malformation, gingivitis, etc. One of the surprising effects of mouth breathing as a child is a change in bone structure during childhood development. Faces can elongate and narrow, causing teeth to become overcrowded. The upper lip elongates as well, often leading to a gummy grin. Also, the lower jaw doesn’t come forward like it should, which can constrict airways, resulting in sleep apnea and other problems. These bone structure alterations result from force produced by the tongue. When mouth breathing, the tongue spends time in the palate space (the area between your teeth). This creates an upward pressure, encouraging forward jawbone growth. It also leads to a more pronounced forehead, and these face changes last into adulthood. Those who begin mouth breathing as adults will not experience face changes. If you’re worried about mouth breathing or your child’s, you have options. First, try to find and treat the cause, like reducing nasal congestion by treating allergies, asthma, or a sinus infection. Practicing breathing techniques using your diaphragm can be effective, but yoga also helps. While overcoming mouth breathing can be difficult, everyone can do it with knowledge, time, and practice.
SLEEP SERENITY Explore the Benefits of Top Sleep Supplements
Ashwagandha Ashwagandha offers potential benefits for improving your sleep patterns, such as aiding in falling asleep more quickly, enjoying more restful sleep throughout the night, and experiencing fewer nighttime awakenings. Insomnia, a prevalent sleep disorder, can have substantial impacts on both your physical and mental health. Given that certain medications for insomnia may carry adverse side effects, many individuals have turned to holistic and herbal remedies like ashwagandha for relief. Ashwagandha is believed to exert its effects by regulating the body’s stress response, thanks to its adaptogenic properties, which help balance stress hormone levels and alleviate anxiety. Furthermore, it may modulate neurotransmitters like serotonin and GABA, improving mood and relaxation. Additionally, ashwagandha has anti-inflammatory, antioxidant, and immune-modulating properties to enhance overall well-being. Do not waste your time counting endless sheep. Incorporating these natural supplements into your everyday life will help you fall asleep faster and safer!
As we age, our bodies can start having trouble falling asleep. Almost 15% of adults had trouble falling asleep most days or every day in the past 30 days. Our bodies are amazing vessels, but we must provide nutrients and proper sleep for our bodies to thrive. In times of desperation, many people tend to reach for different drugs or medicines to help them fall asleep and stay asleep. Below are two supplements that are proven as healthier alternatives to promote easier and more restful sleep. Magnesium Magnesium is a nutrient that’s involved in several important bodily functions. It plays a role in muscle and nerve function, regulates blood pressure and blood sugar, and even helps build bones and DNA. Research shows that it may also be a better alternative to counting sheep. Some studies have also found that magnesium supplements can make falling asleep easier as well as improve your sleep quality and reduce symptoms of restless leg syndrome, which can interfere with a good night’s sleep. Magnesium supplements are generally safe but could interfere with some medications. Talk to your health care provider before incorporating these supplements into your daily life.
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PERFECT PROTEIN- FILLED FALAFEL
At Natural Solutions for Health, we help patients with many health concerns, from autoimmune disorders to lower back pain. When Christina Troyer first sought our help, she was experiencing extreme fatigue, intense brain fog in which she couldn’t comprehend any information, mental and emotional exhaustion to the point of not being able to cope with any situation, and a steady weight gain no matter how much she refused food. When patients are dealing with many conditions that manifest in similar ways, such as depression, fatigue, and low energy, our goal is always to treat the source of the problem rather than apply a quick Band-Aid approach. After evaluating Christina at our office, I decided that there were a few products she could add to her daily routine that would help address the deficiencies we found. I sent Christina home with the products, and we had her return to check on her progress. This is what she reported during her follow-up visit: “I wake up so refreshed now, and I always feel ready to face any challenges the day brings me,” she said. “I can comprehend details I previously could not; loud sounds and utter chaos no longer have me tangled.” CLIENT SPOTLIGHT: Christina’s Path to Health and Happiness
With this easy falafel recipe, you can have mouthwatering salads or gyros whenever you want!
Ingredients
• 3/4 cup dry chickpeas, not canned • 1 cup cilantro, packed • 1/2 cup chopped onion • 3 garlic cloves • 1/2 of a jalapeño, roughly chopped
• 1 tbsp ground coriander • 1 tbsp ground cumin • 1/2 tsp baking soda • 3/4 tsp kosher salt • 2 tsp olive oil, plus more for baking
Directions
1. In a bowl with cold water, soak chickpeas for 10–24 hours. Strain and pat dry. 2. In a food processor, blend cilantro, onion, garlic, and jalapeño until chopped small. Add chickpeas, spices, baking soda, and salt. Pulse 10 times. Add the olive oil and process for 10 seconds until coarse like sand. Refrigerate for 20 minutes. 3. Preheat oven to 375 F. Prepare a greased, parchment-lined sheet pan. 4. Using damp hands, form tightly-pressed golf ball-sized balls. Brush the tops with olive oil. Place on prepared pan and bake for 12–15 minutes. Turn the balls and bake for another 10 minutes or until golden.
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Christina also says, “I lost 50 pounds! I want to continue to live a healthy, happy, and fulfilled life because true health is a lifestyle!”
I’m delighted that by adding a few natural supplements to her routine, Christina was able to find joy in life again. I feel honored that she trusted our team to provide her with the support and help she needed to get through a dark time. If you, or someone you know, is going through something similar to Christina, I would be honored to help them as well. Natural Solutions for Health will get you back on the right track! You can always reach me by calling (877) 861-5927 .
–Dr. Tom Sladic
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INSIDE THIS ISSUE
1. Happy Sleep Awareness Month!
2. The Problems With Mouth Breathing Explained
How Supplements Can Help You Sleep
3. Perfect Protein-Filled Falafel
Beating Brain Fog: Christina’s Success Story With Natural Supplements
4. Enjoy Better Health With Fasting
FASTING FOR VITALITY Take Charge of Your Health
Fasting is a popular diet trend at the moment. You can find videos all over the internet about the benefits people have had while engaging in fasting. Fortunately, unlike many fad diets, the fasting trend is positive, as research has shown it offers many health benefits. Here’s a look at a few of those. Why should you fast? When the body stops getting calories, you start burning fat reserves in your body. This fat is sent to the liver and converted into acids called ketones. Ketones are used as fuel to run your body and brain like a backup generator when it doesn’t have food. This process is called ketosis and happens when you fast. Besides burning fat, fasting offers other benefits.
decreases the chances of getting Type 2 diabetes. • Fasting reduces acute inflammation and improves chronic inflammation, which has serious consequences for heart disease, cancer, and other serious conditions. • It improves heart health by lowering cholesterol and blood pressure, decreasing the odds of developing heart disease. • Regular fasting may boost brain function and prevent neurodegenerative disorders. • Fasting helps with weight loss by increasing growth hormone secretion. Types of Fasting Before engaging in any fasting routine, check with your health practitioner to make sure you are making a choice that aligns with
your continued health and wellness. There are many types of fasting, including:
• Juice Fasts — You only drink fruit or vegetable juices for the duration of the fast. • Water Fasts — You can only drink water for a regulated period of time. • Intermittent Fasting — This technique restricts food intake, wholly or partially, throughout the day or for part of the week. You can eat as you usually would during the off-hours or days. Fasting, a healthy diet, and exercise offer many health benefits and help keep your body and mind spry as you age. Talk to your doctor to see if fasting could be a reasonable part of your life plan.
• It promotes blood sugar control by lowering insulin sensitivity — so fasting
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