Chronic Insomnia- The silent killer in your bedroom?

Medicine Corner with Dr D 

Insomnia: The Silent Killer in your Bedroom

Did you know that insomnia can have shocking effects on your health? Lack of sleep not only leaves you feeling tired and groggy but also weakens your immune system, makes it harder to control your blood pressure, and can even shorten your life span. In this article, we will delve deeper into the shocking truth of how insomnia affects your immune system and heart, and what you can do to combat it.

Insomnia and the Immune System

Insomnia has a profound impact on your immune system. When you don't get enough sleep, your body produces fewer cytokines, a type of protein that targets infection and inflammation, which makes it harder for your body to fight off diseases. This means that you are more susceptible to infections, including the common cold and flu, and even more severe illnesses such as cancer. Lack of sleep also affects the body's production of T-cells, which help fight off viruses and cancer cells, and can cause a decrease in the effectiveness of vaccines.

 

Insomnia and Heart

Insomnia can also have a devastating impact on your heart health. Poor sleep has been linked to an increased risk of cardiovascular disease, including hypertension, heart disease, and stroke. When you sleep, your blood pressure naturally lowers, but when you have insomnia, your blood pressure stays elevated, which puts a strain on your heart. Poor sleep can also lead to an increase in heart rate, which makes it harder to control your blood pressure even with medication. Snoring at night, which can be a sign of obstructive sleep apnea, can also make controlling blood pressure almost impossible.

Insomnia and Systemic Inflammation

But that's not all, chronic insomnia has been linked to increased inflammation in the body, which can contribute to a range of health problems. People with chronic insomnia have higher levels of inflammatory markers in their blood, such as C-reactive protein (CRP) and interleukin-6 (IL-6), compared to people who get adequate sleep. Insomnia disrupts the body's normal regulation of the stress response, which can lead to increased inflammation. Lack of sleep can activate the sympathetic nervous system (the body's fight or flight response) and the hypothalamic-pituitary-adrenal (HPA) axis, both of which are involved in the body's stress response. Chronic activation of these systems can lead to increased production of stress hormones, such as cortisol, and increased production of inflammatory markers.

 

Strategies to address insomnia

The effects of insomnia on your immune system and heart can be truly shocking, but there are things you can do to combat it. One of the most effective ways to improve your sleep is to establish a regular sleep routine. Try to go to bed and wake up at the same time every day, even on weekends. Create a relaxing environment in your bedroom, free of distractions like TV and phones.

Avoid Blue Lights

Blue light is a type of light that is emitted by electronic devices such as televisions, computers, and smartphones. Exposure to blue light in the evening can interfere with the body's natural production of melatonin, a hormone that helps regulate sleep-wake cycles. When we are exposed to blue light, it can suppress the production of melatonin, which can make it harder for us to fall asleep and stay asleep.

 

For this reason, it is recommended to avoid using electronic devices at least an hour before going to bed to reduce exposure to blue light. This can help prepare the body for sleep by allowing melatonin levels to rise naturally, which can promote feelings of sleepiness and help you fall asleep faster. Additionally, it's a good idea to dim the lights in your home in the hours leading up to bedtime to help the body produce more melatonin, signaling to the body that it's time for sleep.

To further promote healthy sleep habits, it's also recommended to establish a relaxing bedtime routine that can help signal to your body that it's time to wind down and prepare for sleep. This might include activities such as taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or reading a book. By establishing a regular bedtime routine and avoiding exposure to blue light before bed, you can improve the quality of your sleep and promote better overall health and well-being. Practice relaxation techniques such as meditation, deep breathing, or yoga to help calm your mind and body. Avoid caffeine and alcohol, especially in the evening, as they can interfere with your sleep.

 

Conclusion

In conclusion, insomnia can have serious consequences for your health, particularly your immune system and heart. It can make it harder for your body to fight off infections and increase your risk of cardiovascular disease. It can also lead to increased inflammation in the body, which is linked to a range of health problems. Fortunately, there are steps you can take to improve your sleep and protect your health. By establishing a regular sleep routine, creating a relaxing sleep environment, practicing relaxation techniques, and avoiding caffeine and alcohol, you can improve the quality of your sleep and reduce your risk of health problems associated with insomnia. If you continue to struggle with insomnia, it's important to talk to your healthcare provider, who can help you identify underlying causes and develop a treatment plan to improve your sleep and overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Is Long COVID-19 Hiding in Your Gut? Shocking New Findings

Medicine Corner with Dr D. 

Is Long COVID-19 Hiding in Your Gut? Shocking New Findings

Long COVID, also known as post-acute sequelae of SARS-CoV-2 infection (PASC), is a term used to describe a range of symptoms that persist after the acute phase of COVID-19 illness has resolved. These symptoms can include fatigue, brain fog, shortness of breath, and muscle aches. Emerging evidence suggests that long COVID may also affect the gut.

Treatment options for Long Covid 19

While more research is needed to fully understand the relationship between long COVID and the gut, there are some potential treatment options that may help alleviate GI symptoms. These may include dietary changes, such as following a low-FODMAP diet, which reduces fermentable carbohydrates that can contribute to bloating and other GI symptoms. Probiotics and prebiotics may also be beneficial in restoring gut microbiota balance.

 

What is “low FODMAP diet”?

A low-FODMAP diet is a dietary approach that restricts foods that contain certain types of carbohydrates that can contribute to bloating, gas, and other gastrointestinal symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can be fermented by gut bacteria in the colon, leading to the production of gas and other byproducts.

Foods that are high in FODMAPs include certain fruits (such as apples and pears), vegetables (such as onions and garlic), dairy products (such as milk and yogurt), grains (such as wheat and rye), and sweeteners (such as honey and agave syrup).

 

The goal of a low-FODMAP diet is to reduce the intake of these fermentable carbohydrates and relieve symptoms in people with certain digestive disorders, such as irritable bowel syndrome (IBS). The diet typically involves three phases: a restriction phase, a reintroduction phase, and a personalization phase.

 

During the restriction phase, high-FODMAP foods are eliminated from the diet for a period of 2-6 weeks. This phase is meant to reduce symptoms and improve gut function. In the reintroduction phase, FODMAPs are gradually reintroduced to determine which ones trigger symptoms in individual people. Finally, in the personalization phase, a long-term diet is developed that is tailored to the individual's specific needs and food tolerances.

 

While a low-FODMAP diet can be effective in reducing symptoms in people with IBS and other gastrointestinal disorders, it is not a one-size-fits-all solution and should be undertaken with the guidance of a healthcare professional, such as a registered dietitian.

 

Medication

In addition, anti-inflammatory medications and immune modulators, such as corticosteroids and biologics, may be used to treat underlying gut inflammation and IBD. However, these treatments should be carefully considered and monitored, as they may have potential side effects and interactions with other medications.

 

Overall, the connection between long COVID and the gut highlights the complex and systemic nature of the disease. Understanding how the virus affects different parts of the body, including the gut, is crucial in developing effective treatments and supporting those with long-term symptoms.

by Dr. Michal Domeny DNP, L.Ac, CD/N