Embracing Health produced an interesting blog post titled “Deadly Legal Addictions,” discussing a recent publicized death that occurred as the result of an extremely unhealthy diet. It raises an interesting suggestion that instead of thinking of unhealthy foods and habits as indulgences, we should take them to be much more serious and dangerous dependencies that have real consequences for our long-term health.
While you may not be surprised by the culprit soft drink named in the article, the characterization of familiar vices like Coca Cola as “addictions” is perhaps jarring. Yet to a large degree, that’s what they are. In fact, a recent study mentioned in Time suggests that as we increase our consumption of unhealthy, high-fat, high-sugar foods, our “reward-threshold” decreases. Much like the pattern we see among drug users, repeated ingestion of these substances makes it more difficult to get the same satisfaction that the “user” or consumer initially enjoyed. In other words: over time, eating addictive, unhealthy foods becomes similar to chasing a high.
Our consciousness regarding portion size or guilt can be affected in a similar way as well. While we may initially feel like a small serving of a “cheat food” is a luxury, treat, or even something to feel guilty about, eventually those sensibilities erode. If we don’t feel the same rush or satiety that junk food once brought us, it’s easy to lose sight of how much of it we’re consuming. Eventually a large allowance for junk food begins to feel like the new “normal.”
It’s certainly a dangerous trajectory. One way to address common food “addictions” mentioned by Embracing Health is to include warning labels on certain junk foods. Ultimately however, resistance to food addiction and its prevention have much more to do with a holistic dialogue with our bodies. The article stresses the importance of listening to our physiological messages by paying close attention to how we feel, look, and react to our diet. The body gives so many signs when something is wrong that there’s no reason to leave them ignored.
If your diet is leaving you with constant cravings for sugar and salt, uncontrollable appetite, or physical symptoms like headaches and nausea, it’s time to tune in more closely. A health care practitioner can help you refine your diet and avoid experiencing that all-too-common cycle of a diminishing reward threshold. Food should always be satisfying, rewarding and nourishing!
What do you think: Should warning labels be printed on certain unhealthy foods?
There are many reasons to eat an anti-inflammatory diet. Chronic inflammation has been identified as a contributing factor for a number of diseases, as well as chronic pain. Additionally, the most inflammatory foods are those that carry the highest risk for allergic reactions. So how can you reduce inflammation without reaching for over-the-counter medications? A preventative diet rich in anti-inflammatory foods is a start.
The Conscious Life offers a great list of top anti-inflammatory foods. Here are some of the best natural ingredients for your diet:
Seaweed: Kelp is rich in the complex-carbohydrate fucoidan. Fucoidan has anti-inflammatory and antioxidant properties. It’s also high in fibre, meaning that seaweed can help optimize digestion and fat absorption for the maintenance of a healthy weight.
Wild salmon: Rich in omega-3 fatty acids like EPA and DHA, salmon is an anti-inflammatory and may also prevent heart disease and certain cancers. Studies suggest omega-3’s may also reduce symptoms of autoimmune disease. This is a definite powerhouse food, so try to include salmon in your weekly meal plan. If you find it too “fishy” try dressing it up with powerful flavours like lemon and dill.
Green tea: Choc-full of anti-inflammatory flavonoids, green tea is great for reducing risk of heart disease and cancer. It’s also the perfect guilt-free hot beverage if you’re trying to lose weight, because the polyphenol found in green tea helps to boost metabolism and fat oxidation.
Broccoli: This green veggie contains the phytonutrient sulforaphane, which helps the body kick potentially cancer-causing compounds. Broccoli is also rich in magnesium and calcium to regulate blood pressure, and its high potassium content helps maintain the functioning of a healthy nervous system.
Sweet potato: This is a powerful potato! Versatile and mild-flavoured, sweet potatoes are becoming a nutritious favourite with many people. They contain a whole host of nutrients, including fibre, vitamin C and B6, and beta-carotene. Together, all of these powerful components work to reduce inflammation and purify the body.
While there are many anti-inflammatory and anti-oxidant foods, without thoughtful meal planning you’d be surprised at how easy they are to overlook. Challenge yourself by including one anti-inflammatory food in all of your major meals!
New moms wonder how to best adjust their eating habits while breastfeeding in order to optimize their baby’s nutrition, maintain a healthy weight, and navigate the new demands on their bodies. While you don’t have to drastically change the menu of healthy foods that you already enjoy, here are some of the adjustments you’ll likely need to make as a breastfeeding mother.
Managing a big appetite: Breastfeeding women will often notice a significant increase in hunger as the result of their increased metabolic rate. It’s important that you nourish and listen to your body. If you fail to give yourself enough nutrients from your diet, your body will draw upon reserves you can’t afford to lose. Eat balanced meals and healthy, portion-controlled snacks to find balance between maintaining a healthy postpartum weight and keeping your energy up.
Changing your perspective on postpartum weight loss: While your pregnancy weight may fall away quickly, it’s important to have a realistic idea about returning to your pre-pregnancy shape, size and fitness levels. Plan for gradual weight loss, and only diet and exercise with approval from your physician. Instead of being preoccupied with a short-term weight or size goal, focus on eating healthily and keeping your energy high- not only for physical exercise, but also for the demands of new parenting.
Thinking about fat: You’ll want to focus on healthy fats contained in olive oil, avocados, olives, nuts, and fatty fish. While this is always an important dietary concern, you should be particularly mindful to avoid saturated and trans fats while breastfeeding. These can change the composition of your breast milk and have potentially adverse effects on your infant’s health.
Being critical of contaminants: In addition to unhealthy fats, many environmental and food contaminants can find their way into breast milk and negatively affect your baby. Have an understanding of which fruit and vegetables harbour the most pesticides, or choose organic options. Consider buying locally and in-season, in addition to choosing lean meat and filtered water.
Watching for baby’s reaction: While many nursing mothers eat a wide variety of foods and flavours, it’s important to keep an eye out for any patterns between your eating habits and unwanted symptoms your baby experiences. If you notice changes in your infant’s stool or mucous, look for cues in your eating. Sometimes babies have sensitivities to certain components of their breastfeeding mother’s diet.
For more tips about breastfeeding nutrition, check out this neat “A to Z guide to physical and nutritional needs while breastfeeding.”
In her blog post “Why Feed Kids Healthy NOW?” nutritionist Lauren Talbot points out how lucky parents are to have the opportunity to instill good eating habits in their children right from infancy. As she reminds readers- and as we’ve mentioned on our blog before- not only is a baby’s development affected directly by prenatal diet, but newborn infants begin to develop taste preferences from their earliest feedings. From birth, we have a responsibility to guide and direct our children’s diet- this is a big responsibility, but we’re fortunate to have it.
Raising a child from infancy can offer an opportunity to encourage certain tastes, food preferences and understandings of nutrition… but what about when we want to influence eating habits at a later stage in development? Talbot mentions how challenging it can be to break the ingrained eating habits of older children and adolescents, which she’s experienced firsthand as a stepmother. At this point, children have already come to expect and crave certain unhealthy foods because they’re such a regular part of their lifestyle. This doesn’t just apply to particularly lackadaisical families either- let’s face it: most of us have an appetite for foods we could certainly do without. We recall craving unhealthy food as children, as adolescents, and even as nutritionally-minded adults.
So how do processed, sugary, high-fat and junky foods sneak into so many children’s diets? A large part of it is our own leniency. In order to truly adopt the cleanest, most healthful eating habits, Talbot says we need to make a critical shift in our attitudes. She suggests that we redefine how we conceive of “normal” eating, and stop making allowances for unhealthy foods on account of how mainstream they may be. She stresses the importance of adult guidance, reminding us that “it’s okay for children to be different from the norm.”
It’s true that the “norm” is far from optimal. Just think of the many factors that contribute to our conceptions of customary eating behaviours: we see other families eating a typical North American diet; we find the same packaged foods lining our grocery store shelves; we are surrounded by cheap and readily accessible fast food options. These things all shape our views of acceptable eating patterns and make healthy, organic eating seem different, difficult, and deviant.
We need to set a positive example for our children to help make healthy eating habits seem (and in fact become) more common. Let’s strive for a culture in which healthy, whole food choices are what’s normal. In the meantime however, it’s important that we make the choices that are best for our health, regardless of how irregular and inconvenient they may seem in comparison to those around us.
Teach your family to share your priority of clean eating. Teach them to choose fresh, whole foods. Teach them the value of food preparation and empower them with the skills to nourish their bodies. By doing these things, together we can help to create a new “normal.”
Recent news has made the disconcerting report that women often have misguided ideas about their caloric requirements during pregnancy.
The findings of numerous studies continue to prove that moms-to-be need to be careful about what they’re eating and avoid some dangerous behaviours like over-indulging their cravings. Why? Because what you eat can directly affect the development of your child, in both the fetal stage and infancy.
For example, research shows that women who eat a higher sugar diet may have bigger babies. The sugar consumption triggers the baby to produce more insulin, which in turn promotes growth.
The reason for this- and one of the key “takeaways” from this article- is the fact that everything in a mother’s diet has a collective impact on her child’s development. While medical science used to believe that the placenta could filter out unwanted or unneeded nutrients, we now know this isn’t the case. So when a pregnant woman chooses to eat things that are high in sugar and low in nutritional value, those decisions are also being made for her child. And when these decisions are made consistently, your baby’s body will react and develop accordingly. A poor prenatal diet can even affect the infant’s eventual likelihood of developing chronic disease.
The nutrients that babies feed on and physically process in the womb also help determine the types of cravings they’ll have in infancy, because the mother’s diet shapes her baby’s sensitivity and receptiveness to certain tastes. So skip the sugar and greasy, processed foods. Make it a strict habit to exercise dietary balance, high nutrient density, and moderation.
Yes, moderation. As the article points out, it’s important to understand what it means to be “eating for two.” This is a misleading expression because the volume of food you need to consume while pregnant is never going to double. In fact the view that pregnancy is a time to “let go” contributes to the problem of compromised fetal nutrition. When women eat empty calories, avoid exercise, and indulge repeatedly in high-sugar, high-sodium or high-fat food cravings, their pregnancy weight gain begins to exceed the targeted and healthy range of 25 to 35 pounds.
Of course pregnancies are subjective and body weight, nutritional needs, and gestational health concerns vary. However, understanding your personal needs is a good place to start. Consult Health Canada’s pregnancy weight gain guide, set up a diet plan based on your own cravings and aversions, and try to remind yourself that the right combination of nutrition knowledge and discipline could go a long way in keeping your child healthy.
If your child is a fussy eater with a limited palate, it can be tough to tell if they’re getting the nutrients they need. While children’s vitamins are a common choice for parents with picky eaters, there are also plenty of creative ways to sneak nutritious foods into tasty, kid-friendly foods. Here are some tricks that might work for you:
Tasting plate: Chop foods into tasty bite-size portions and put them into a bento box or a partitioned plate. This gives the meal variety and colour while making the foods less overwhelming. This type of meal also encourages healthy food play. If your child gets tired of munching on one item, it’s easy to move to the next section, or to combine flavors, textures and tastes.
Smoothies: These are a big hit with many children, and a great way to sneak in lots of fruit and veggies. Try blending spinach, avocado, beets or carrot juice with your child’s favourite fruits and some yogurt. This will produce a tasty and hearty smoothie with lots of hidden nutrition. Try to mix fun colours and experiment with different ingredients and thicknesses to find what works for your family.
Sauces: Another great hiding spot for healthy foods! Puree vegetables right into your sauces so that they can’t be picked out by little fingers. Add some spinach, squash, carrots, pumpkin or nutritional yeast to the blend.
Modified sweet treats: Find a recipe that offers a healthier take on a treat your kids love. If you know they’ll be biased, don’t bother telling them what’s inside! Here are three recipes that people swear by:
Instead of chocolate pudding try avocado chocolate pudding
Instead of ice cream try banana soft serve
Instead of cake try sweet potato brownies
For a frozen treat try these peanut butter, jam, banana popsicles
Give them a try! Last but not least- check out our Picky Eater Workshop, led by the newest member of the Thrive Health team, Nutritionist Aviva Allen! Details below:
Picky Eater Workshop with Aviva Allen:
Date: Thursday April 25
Location: Thrive Health
110 Eglinton Avenue East
Join Nutritionist Aviva Allen as she discusses how to best support your picky eater(s): learn how to support them to try new foods, avoid conflict and stress at the table, incorporate more nutrients into their diet and choose appropriate supplementation. Cost is $30.00. To register call Thrive Health at 647.352.7911 or visit www.avivaallen.com
Often when women think about labour prep they think about things like pain management, positions, and breathing techniques. One critical thing that can be easily overlooked is fuel! Giving birth is an enormous physical undertaking that will demand endurance and strength. As such, it requires that you prepare as you would for any other event: by fueling your body to succeed.
Now, of course you can’t eat throughout the entire labour and birthing process for a number of reasons. In the event of emergency medical intervention for example, general anesthetic requires that you have an empty stomach to avoid the risk of regurgitating food.
Secondly, as labour progresses many women simply don’t feel like eating. And lastly, once you have an epidural you aren’t able to eat or drink. Even with any one of these scenarios in mind, it’s still very important to be mindful of your physical needs pre-labour and in early labour. Here are some general tips that will help you stay nutritionally equipped for birth.
1. Fuel up in the final days: Toward the end of your pregnancy, stay vigilant about your eating habits. Make sure you’re getting enough carbohydrates and proteins and rest as much as possible. This will allow your body to store glycogen to provide you with energy throughout labour and to prevent ketosis. Eat up to store up: Birth is a major event that will require plenty of strength!
2. Safe snacking during labour: In early labour, choose dry carbohydrates for the slow release of energy over the hours to come. If you can add some protein to the mix, do so. Snack suggestions include bananas, dates, yogurt and crackers. Avoid big meals in case of nausea and vomiting during labour.
3. Listen to your body: So much is happening during labour that you might find yourself solely tuned into the heart rate monitor and contractions, forgetting to properly address hunger and thirst. But remember that taking care of yourself is important so that you have the energy to push. Between contractions- especially in the early stages- stop and assess. Are you feeling nourished? Hydrated? Do you have supplies like water and sports drinks nearby?
4. Hydrate. Many women get thirsty during labour and you might find that your delivery room is extremely warm for the baby. Quench your thirst and cool yourself down with plenty of cold water or natural juice. Isotonic beverages are great too, as these will replace your electrolytes and absorb quickly. If you’re not able to eat during a long labour, these sports drinks can help keep your energy up.
5. Check with other moms. Ask around and see how far into labour other moms kept snacking, or how soon before contractions they had their last pre-birth meal. Check out registered dietician and blogger Kath Younger’s pre-labour breakfast here, and her full birth story here. She started labour with a full bowl of oatmeal, nuts and fruits, and later snacked on dates, banana slices with peanut butter, and coconut water. On her blog she notes at the start of labour “There’s no way I can do this hungry!”
As the arrival of your baby approaches, you’ll need to modify your diet according to many variables: the length of your labour, the wait time until you hit active labour, and the type of medication you use (if any). Whatever your birth plan, remember to have some fuel on-hand during the final weeks of your pregnancy!
One of the most overwhelmingly common first-trimester symptoms among pregnant women is –as we all know- morning sickness. The degree to which women experience nausea and vomiting will vary, not only woman to woman, but also from pregnancy to pregnancy. Some women will experience severe and intense morning sickness during their first pregnancy and milder, shorter-term nausea the second or third time around. This can make it hard to predict what your palate will and will not tolerate, at a time in your life when your health and nutrition are critical.
So what’s the deal with morning sickness?
When you get pregnant, your hormones peak. Estrogen and hCG begin to circulate in your bloodstream, and they’re at their highest concentration during the first three months. These hormones are believed to take the lion’s share of responsibility for triggering nausea, but evidence shows that other lifestyle factors can sometimes exacerbate pregnancy side effects as well, like stress, an empty stomach and fatigue.
While “morning sickness” is the term we often use for nausea and vomiting during early pregnancy, these symptoms can strike at any time of day, and certainly don’t encompass all symptoms (as anyone who has been through a pregnancy already knows). Heartburn, exhaustion, cravings and aversions can all affect nutrition and appetite as well.
What if I’m not eating enough (or keeping enough down?)
Naturally nutrition is a major worry for women who suffer from intense and prolonged nausea and vomiting. Sometimes women will even lose weight during the first 12 weeks of pregnancy, which can be very alarming, especially for a first time mom. The good news is that in the initial weeks of pregnancy, your baby is getting most of his or her nourishment from nutrients already stored in your uterus.
Still, the full course of a pregnancy places completely new and important nutritional demands on the expectant mother. Here are some ways to ensure that your body is getting the nourishment it needs to take you and your baby through a healthy pregnancy.
Get plenty of sleep: If you have any opportunity to adjust your sleep patterns to cover your typical bouts of nausea, go for it! If you’re consistently nauseous at 7am, try going to bed later and sleeping until 8. If you get hit with morning sickness every day at 10am, plan for a snack and a nap at 9:30. For most women however, this isn’t an option- either because symptoms are too severe to sleep through, or because work and other commitments prevent so much rescheduling. In this case- sleep when you can. If you can take a 30 minute nap before dinner, do it. If you can get to bed earlier in the evenings, do it. Feeling overtired can sometimes make nausea feel even worse.
Avoid triggers: Since pregnancy nausea is often triggered by foods and smells, over time you may be able to identify the foods that consistently make you recoil. This can be difficult if you’re experiencing many different cravings and aversions. If it feels like a different food is setting you off each day, try keeping a “trigger” log. Monitor these foods for patterns or a common thread that you may have overlooked –are the turn-off foods primarily from one food group? Are they all breakfast foods? Do they have a similar texture? These might clue you in to some useful and consistent aversion factors.
Check with a health practitioner about herbal solutions. Always consult before taking a herbal course of action, but many remedies have proven effective at combating negative pregnancy side effects. These include ginger, elm bark and mint.
Supplement your diet with shakes, vitamins, or nutritional supplements. Again, make sure you consult with a health practitioner if you plan to take supplements. However, if you know you’re short on protein or vitamins from your diet, toss some ingredients into the blender or juicer.
Keep snacks on hand- Choose something dry and bland like crackers or dry cereal. Sometimes when women wake up they find that eating something immediately can help to offset nausea. Avoid any snacks that are heavy or flavourful. Keep it boring until the hormone-storm settles!
Hydrate. To make up for lost fluids, make sure that you drink plenty of water. Hydration is critical when you’re pregnant, and it helps to facilitate the absorption of nutrients to the fetus. Drinking lots of fresh water can also help to reduce swelling and retention.
Part of the challenge of meeting your nutritional needs and effectively managing morning sickness is the sheer unpredictability of it. After a few weeks of getting more familiar with your symptoms, you’ll be equipped to work out a plan of action. Occasionally women will suffer debilitating nausea for a sustained portion of their pregnancy. If you’re suffering this severely, we urge you to talk to a natural health practitioner! With the right assistance, you can regain activity and productivity while finding the right strategies to stick to a nutritious diet.
If, in spite of your very best efforts, you, a partner or your child has come down with a cold or the flu this winter, diet will play an important role in recovery. For this reason you need to be conscious of a few key nutritional guidelines to speed up recovery and continue to strengthen the immune system. Here are some general best practices for diet and nutrition during recovery.
The obvious: drink those fluids! As most people know, taking in plenty of fluids is key for flushing out toxins, staying hydrated and eliminating the by-products of your illness. To prevent dehydration, drink plenty of water and pure fruit juices. Avoid diuretics such as tea and coffee, and you may wish to avoid dairy which can trigger congestion and produce phlegm.
Eat easily digestible proteins. This will help to keep your energy up, and help to give you strength for recovery. If you don’t have much of an appetite, nut butters or eggs are easy-to-eat choices and are also great for kids. Avoid anything high in fat like cheese or red meat, or things that may trigger an upset stomach.
Avoid alcoholic drinks, even as you start to feel better. Chances are you won’t be doing any drinking while you’re sick, but even in the early or late stages of illness, alcohol should be avoided. Not only does it dehydrate, alcohol is also a strain on your liver which is busy doing the work of detoxifying your body.
Eat vitamin-rich foods. Aim to get plenty of vitamin C and zinc. You will also want to maintain your usual levels of regular minerals and nutrients as much as possible by eating salads, vegetable soups and antioxidant-rich foods. Fruit and vegetables may not be palatable to you, so try a smoothie instead. Consider using spinach, kale, beets, berries, bananas and oranges. Add a scoop of protein powder or nut butter if you haven’t had much else to eat. This will go down smoothly, and won’t irritate a sore throat.
When you’re feeling better, remember to eat smart to boost your immune system. Yogurt is a great choice, as its probiotics can help to fight off disease-causing germs in the intestinal track, and maintain healthy gut bacteria. Garlic is thought to be another immune-booster. Its key ingredient allicin fights infection, and it may ward off certain intestinal cancers. Omega-3, found in salmon, mackerel and other fish, is a great anti-inflammatory that also protects the lungs.
In addition to a carefully planned and nutritious diet, make sure to get plenty of rest, avoid strenuous activity and monitor symptoms closely. If you’d like more information on immune-boosting protocols, Dr. Heins works with families to help them find a nutrition plan to optimize health and wellbeing at any age. Winter may be on its way out soon, but frequent changes in temperatures and unpredictable weather can make many anybody a target for illness. Prioritizing a nutrient-rich diet is one of the best ways to keep your family healthy.
You’ve been there. You walk out of the office feeling as if you might not live to see another day. In spite of feeling fresh and energized when you started your day, you might notice that by the late afternoon you are exhausted, sluggish, sore or nauseous. You don’t skip meals, you try to get a good night’s sleep and you don’t smoke or drink excessively. So what gives?
Some of the most common cause-and-effect health factors could be to blame. You might not see the harm you’re doing to your wellbeing and energy levels with every day habits. See if any of these behaviours could be taking a toll on your health or mood during the weekdays.
#1. Caffeine crashes: If you’re overindulging in coffee as a way to stay awake and alert, you might wind up feeling tired and lethargic. When you consume caffeine, it stimulates your adrenal glands. Adrenalin produces the boost in energy that you experience after enjoying your coffee-likely first thing in the morning. The caffeine also causes a slight increase in dopamine levels. When these effects wear off however- usually right in the middle of your work day- you might notice a marked drop in your energy and mood.
#2. Low blood sugar: When you’re working a full day, even if you’re seated for most of it, you need to properly fuel your body. Drops in your blood sugar could be making you feel tired, irritable, light-headed and unfocused. Try to remain very conscious of the nutritional quality of what you eat, and ensure that you get enough protein. You probably know by now that if you reach for something sugary as a pick-me-up, you won’t feel full for a sustained period of time. But beware- sugary doesn’t just mean candy. Take a hard look at your snacks- granola bars, juice cocktails, crackers and cereals can be very high in sugar. These simple carbohydrates won’t keep you full for long or provide you with any real nutritional value. Instead, opt for a high-impact snack that is low in sugar and contains protein and healthy fats. You might also try breaking up your munchies into several small meals throughout the day. This way you avoid the extremes of feeling drowsy or uncomfortably full after a large lunch, or experiencing a dip in your blood sugar mid-afternoon.
#3. Misunderstanding your sleep needs: Not everyone’s optimal night’s sleep is 8 hours. Many people require more, and others need less. Quality counts too. If you go to bed at 11 but keep the television on and drift in and out of consciousness for an hour, you aren’t benefiting in the same way as you would if you’d slept soundly for that same time period. Unplugging fully and getting the requisite number of z’s can be difficult, but when you make it a priority, you’ll notice the difference in your day.
#4. Poor ergonomics: Feeling stiff? Achy? Tight? Make sure that your office furniture is properly adjusted for optimal ergonomics! By following a basic office ergonomics guide, you can help reduce strain to your upper and lower back, neck, hips and wrists. You may not notice discomfort right away with a poorly arranged set-up. Over time however, muscle strain from distortions in your body’s positioning combined with the effects of poor posture will take its toll. Spare yourself long-term damage to your alignment and avoid sore muscles by taking the time to adjust your desk and computer.
#5. Eye strain + immobility: Too much of a good thing just isn’t good. No matter how focused you are on your projects, or how attentive you remain to your inbox, it’s always a wise idea to give your eyes a rest and your legs a stretch. Make sure your screen is about an arm’s length from your face, and adjust your screen brightness settings so that you aren’t squinting. Ensure your work environment is properly lit, and try to look up and away from the screen about every 20 minutes, even if it’s just for 15 seconds. Every hour you should aim to stand and stretch your legs. Take a walk to the washroom or water fountain to improve circulation, or stand and stretch for 30 seconds to loosen your muscles.
These practices have the potential to grow into habit. Implementing these manageable changes to your daily practices on the job can drastically improve the way you feel at the end of the day. When you leave work still feeling healthy and energized, you’re far more likely to have a productive evening. With the momentum to make a home-cooked meal, hit the gym, or tackle a household project, you’ll keep your energy flow up, your metabolism humming, and your body happy right until bedtime.
So think about your habits and empower yourself with small changes. We guarantee you’ll feel better for it!