Sleep in Early-Middle Age: Why it Matters Now.

New research on sleep 😴

Based on sleep questionnaires and brain MRIs, a new study found that issues like trouble falling asleep or waking too early around age 40 were linked with an older brain age.

Not only was that true for a snapshot in time, but similar findings persisted over 5 years as long as sleep struggles were not addressed.

We all know that life is better with better sleep, but what I want you to know is that if you struggle with sleep now, that doesn’t mean you always will.

We have a deep toolkit of strategies to support sleep naturally.

If you’re curious about what that might look like for you and how we can help, 🔗 visit our website to get started!

REFERENCE:
Cavaillès C, Dintica C, Habes M, Leng Y, Carnethon MR, Yaffe K. Association of Self-Reported Sleep Characteristics With Neuroimaging Markers of Brain Aging Years Later in Middle-Aged Adults. Neurology. 2024;103(10):e209988. [link]

Placebos work—even when people know they are placebos!

It used to be thought that the placebo effect only worked if people believed they were getting an active treatment.

But this new study found that even knowing it’s a placebo can reduce stress, anxiety, and depression in just two weeks.

To me, this tells us two things:

1️⃣ The mind is a powerful driver of change.

2️⃣ Taking an active role in healing (like by taking a pill) gives a sense of control and empowerment— an overlooked key to healing.

While I can nerd out over metabolic pathways, nutrient interactions, and all things science, I’ll always leave space for the inexplicable magic in healing ✨

Guevarra DA, Webster CT, Moros JN, Kross E, Moser JS. Remotely administered non-deceptive placebos reduce COVID-related stress, anxiety, and depression. Appl Psychol Health Well Being. Published online August 14, 2024. [link]

New Way to Understand the Gut Microbiome 🦠

New research on the gut microbiome 🦠

If you’re interested in a root-cause approach to health, we’re inevitably going to have to talk about the gut microbiome!

Now researchers at Rutgers University have given us a new way to talk about this.

They call it the “Core Microbiome”—the crucial group of microbes that play a role in digestion, immune function, and even mental health.

Using advanced A.I., the researchers determined that the Core Microbiome consists of:

1️⃣ The Foundation Guild

Helpful bacteria that break down dietary fibers to produce short-chain fatty acids (SCFAs) and keep harmful bacteria in check.

2️⃣ The Pathobiont Guild

Needed in small amounts to “educate” the immune system, these microbes can drive disease if they become dominant.

This doesn’t change our root-cause approach to care, where gut health is always part of the conversation, but it does give us a new and creative way to describe it!

What do you think?

Does it help to think of the “Core Microbiome” as two guilds working together? 😊

REFERENCE:
Wu G, Xu T, Zhao N, et al. A core microbiome signature as an indicator of health. Cell. Published online October 7, 2024. [link]

Overnight Remedy for Congestion 🧦

🧦Ever heard of wet sock therapy?

This is an old-school, naturopathic remedy for stimulating circulation, easing congestion, and even improving sleep.

Here’s how it works and how to do it at home:

1️⃣ Gather the Goods: You’ll need one pair of thin cotton socks, one pair of thick wool socks, a towel, and a bowl of ice water.

2️⃣ Chill Cotton Socks: Soak the cotton socks in ice water.

3️⃣ Warm Your Feet: Soak your feet in a tub of the hottest water you can handle for 5-10 minutes.

4️⃣ Wring the Socks: Squeeze all the water out of the cotton socks until they are just damp. Wringing them out completely is a critical step!

5️⃣ Layer & Sleep: Dry your feet, put on the damp cotton socks, and layer the dry wool socks on top. Then, crawl into bed and let the socks work their magic💫

Wondering how this works?

As your body warms the cold socks, it stimulates circulation, which can relieve congestion and support your immune system. You’ll wake up with dry socks and—hopefully—a refreshed immune response.

Have you tried wet sock therapy?

Let me know your experience in the comments ⬇️

Disclaimer: While this is safe for most people, please check with a medical professional to be sure—especially if you have poor circulation or nerve damage.

#elementsnatmed #naturalmedicine #wetsocktherapy #immunehack

How to Reflect & Reset For the New Year

Journaling Prompts to Reflect & Reset for the New Year✨

As we’re about to turn the calendar to 2025, this is the perfect time to pause, reflect, and dream a little.

📍First: Save this post so you can find it anytime.

Then find a cozy spot, grab a warm drink, and jot down these prompts…

1️⃣ What are three wins (or more!) I’m proud of achieving in 2024?

2️⃣ What is one thing I want to let go of before the new year?

3️⃣ Who or what supported me in surprising ways this year? What am I feeling grateful for?

4️⃣ What do I want 2025 to be about? What do I want more of?

5️⃣ In one year from now, what do I want to look back and see?

I believe that living with intention is part of optimal health and that the end of the year can be a gentle reminder to pause, reflect, and set a vision for what’s next.

If you have health goals that you need support in achieving in the coming year, we are here to help!

🌱 We are here to support you in achieving your best level of health. Visit our website to take the first step in your wellness journey!