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Posted 10/30/2023 in Rest by Joseph Bershad

End of Daylight Savings Time 2023: Expert Functional Nutrition Coaching Tips for Optimal Health and Sleep Transition


End of Daylight Savings Time 2023: Expert Functional Nutrition Coaching Tips for Optimal Health and Sleep Transition

Inspiring Quote To Ponder About Daylight Savings Time Ending:

“Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek.” – Barack Obama

As we approach the end of Daylight Savings Time on November 5, 2023 at 2 am, it’s essential to recognize the challenges and opportunities that come with this annual recalibration. Change, whether it’s the shifting of leaves or the ticking of our clocks backward, carries its challenges and opportunities. Let this affirmation remind you of the beauty and growth that can emerge from adaptation.

The conclusion of Daylight Savings Time (DST) is a familiar event for many of us. While its primary goal is to use daylight better during the longer summer days, the shift back can sometimes throw us off balance. As a functional nutrition coach, I’ve observed the impact of diet, lifestyle, and mindset on our ability to adapt to such changes. In this guide, I’ll outline strategies that can help make this transition smoother. 

When we proactively support our bodies and minds during this shift, we can maintain our energy, focus, and positive mood. Conversely, without preparation, we might experience fatigue, disrupted sleep, mood fluctuations, and even exacerbation of chronic inflammation.

The Link Between DST and Chronic Inflammation

Chronic inflammation is a prolonged inflammatory response in the body that can contribute to various health issues, from autoimmune diseases to cardiovascular problems. One lesser-known factor influencing inflammation is our sleep-wake cycle or circadian rhythm. Disruptions in our sleep patterns, such as those caused by DST, can aggravate chronic inflammation.When our sleep patterns are disturbed, it can lead to an imbalance in the production of certain inflammatory markers and stress hormones. Over time, if the body doesn’t get the chance to recalibrate, this can contribute to a state of chronic low-grade inflammation. This is particularly concerning for individuals already prone to inflammatory conditions, as DST might exacerbate their symptoms.

Bridging the Gap with Nutritional Wisdom

As we delve into the realm of dietary strategies, it’s crucial to recognize the important role nutrition plays in modulating inflammation. The foods we choose to consume can serve as powerful allies in supporting our body’s natural rhythms, particularly during transitions like the end of DST. By making informed nutritional choices, we not only support our circadian rhythm but also empower our bodies to combat inflammation more effectively.

1). Embracing Nutritional Wisdom – DST Dietary Strategies

Before diving into the specific dietary strategies, it’s essential to understand the profound connection between our diet and overall well-being. The foods we consume can either support or hinder our body’s natural rhythms, especially during transitions like the end of DST. By making informed nutritional guidance choices, we can bolster our body’s resilience and adaptability during such shifts, leading to significant health benefits.

a. Magnesium-Rich Foods

Magnesium is often termed the ‘relaxation mineral.’ It plays a pivotal role in muscle relaxation, neurotransmitter functions, and sleep regulation. Foods abundant in magnesium include spinach, almonds, chard, pumpkin seeds, and avocados. Consider crafting a magnesium-rich salad with these ingredients, drizzled with extra virgin olive oil and a touch of lemon.

b. Tryptophan-Boosting Foods

Tryptophan is an amino acid that serves as a precursor to the sleep hormone, melatonin. Foods like turkey, chicken, bananas, oats, and dairy are rich in tryptophan. A warm bowl of oatmeal with hemp seeds, almond butter topped with banana slices can be a great breakfast to kick start your day.

c. Omega-3 Fatty Acids

Research suggests that omega-3 fatty acids can enhance sleep quality. Fatty fish like salmon, mackerel, and sardines are excellent sources. Flaxseeds and walnuts also offer a vegetarian source of these beneficial fats. Incorporate them into your meals for a sleep-enhancing boost.

d. Herbal Teas

Certain herbs, like chamomile, valerian root, and lavender, have been revered for their sleep-inducing properties. Sipping on a warm cup of herbal tea in the evening can set the stage for a restful night.

e. Complex Carbohydrates

Foods rich in complex carbohydrates, such as whole grains, beans, and lentils, can promote sleep. They aid in the transport of tryptophan to the brain. A quinoa and bean salad or a lentil soup can be both nourishing and sleep-supportive.

2). Adopting Beneficial DST Lifestyle Habits:

Transitioning from diet, our daily routines and habits play a significant role in how we navigate changes in our environment. The end of DST is no exception. Our lifestyle choices can either ease the transition or amplify the challenges. By integrating simple and specific practices into our daily lives, we can create an environment conducive to adaptation and well-being.

a. Gradual Sleep Adjustments

Our bodies thrive on routine. Instead of abruptly changing your sleep schedule, ease into DST by adjusting your bedtime and wake-up time by 10-15 minutes earlier each day, a week in advance. This gentle transition can mitigate the shock to your circadian rhythm.

b. Embrace Natural Light

Our circadian rhythm, the body’s internal clock, is intrinsically linked to natural light. Start your day with a burst of sunlight. Whether it’s a brisk morning walk, practicing sun salutations, or simply reading a book by the window, these rituals can anchor your day.

c. Create a Sleep-Conducive Environment

Transform your bedroom into a haven of tranquility. The ambiance plays a pivotal role in sleep quality. Consider soft, muted colors for your bedroom decor, invest in high-quality bedding, light blocking shades, and introduce calming scents like lavender through essential oil diffusers.

d. Limit Screen Time

The blue light emitted from screens can interfere with melatonin production. Aim to switch off electronic devices at least an hour before bedtime. Consider reading a book or practicing deep breathing exercises to wind down.

e. Physical Activity

Regular physical activity can improve sleep quality. However, it’s essential to time it right. Engaging in vigorous exercise too close to bedtime can be stimulating. Aim for morning or early afternoon workouts.

3). Cultivating a Resilient Mindset For DST:

Beyond diet and lifestyle, our mindset holds the power to shape our experiences. How we perceive and respond to changes, such as the end of DST, can influence our overall well-being. By fostering a positive and proactive mindset, we can approach the transition with resilience and grace, turning potential challenges into opportunities for growth.

a. Practice Mindfulness Meditation

In our fast-paced world, moments of stillness can be transformative. Mindfulness meditation anchors us to the present, reducing anxiety and fostering a sense of peace. Begin with short, guided sessions and gradually extend the duration as you become more comfortable.

b. Stay Positive

Adjusting to the end of DST can be challenging. However, our outlook can significantly influence our experience. Welcome the cozy evenings, the charm of early sunsets, and the opportunity for restful, longer nights. Embrace the change as a chance to reset and rejuvenate, making the most of the season’s unique offerings.

c. Seek Support

You’re not alone in your DST transition journey. Engage in community discussions, join wellness groups, or consider seeking professional guidance. Sharing experiences and gleaning insights from others can be immensely beneficial.

d. Journaling

Putting pen to paper can be therapeutic. Journaling allows you to process your feelings, understand your sleep patterns, and identify potential disruptors. Make it a nightly ritual to reflect on your day.

Having equipped ourselves with the right mindset, it’s equally crucial to nourish our bodies with the right foods. The foods we consume play a pivotal role in how we feel and function, especially during transitions like the end of DST. A balanced diet can not only support our sleep-wake cycle but also provide the energy and nutrients needed to stay active and focused throughout the day. 

With that in mind, let’s delve into a 1-day meal plan designed to support your body and mind during this transition.

DST Transition 1-Day Meal Plan

Breakfast:

Avocado and spinach smoothie (magnesium and healthy fats)Gluten free nut and seed toast with almond butter (protein and tryptophan)

Mid-morning Snack:

A handful of walnuts and pumpkin seeds (omega-3s and magnesium)

Lunch:

Grilled salmon salad with mixed greens, cherry tomatoes, and a sprinkle of flaxseeds (protein, omega-3s, and fiber)Chamomile tea (relaxation aid)

Afternoon Snack:

Full fat goat or sheep yogurt parfait with gluten free oats, raw organic local honey, and fresh berries (probiotics, tryptophan, and antioxidants)

Dinner:

Lentil and vegetable stew served with quinoa (complex carbs, protein, and essential vitamins)Valerian root tea (natural sleep inducer)

By understanding our sleep patterns and making informed choices, we can ensure sleep quality and overall well-being during the DST transition

Next Steps: Enhancing Your Health with DST and Functional Nutrition Coaching

Discover the Health Perks of DST

Adjusting to the end of Daylight Savings Time isn’t just about changing our clocks. It’s a chance to fine-tune our health habits. With the expertise of a functional nutrition coach like Joseph Bershad, you can learn how our body’s natural rhythm, nutrition, and overall health are linked. This knowledge can help manage weight, energy, and inflammation as we adapt to the time change.

Make DST-Driven Health Choices

Start by adding one DST-focused health tip to your day. Gradually adopt more of the above mentioned habits. Before you know it, you’ll be on a path to renewed health, in tune with the seasons.

Join Our DST Health Community

Did this information strike a chord? Share your experiences and thoughts below. If you found this helpful, spread the word. Let’s navigate this health journey as one.

Want More Info?

Check out our blog for more on DST and overall wellness.

Work with a Pro:

For the best results, team up with an expert. Joseph Bershad, our top functional nutrition coach, can guide you through DST’s health aspects, pinpoint challenges, and tailor a wellness plan for you. Let’s tackle the DST shift and ensure you’re at your healthiest.

Please check out my website at www.rerootnutritioncoach.com to learn more about my practice and the services noted above.

Note: The information provided in this blog is for educational purposes only and should not replace personalized medical advice. Please consult a healthcare professional or functional nutrition coach for individualized guidance and treatment.


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