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by Glen Depke, Traditional Naturopath So what’s the number one health issue for individuals in the United States? If you have guessed weight gain, you are right on. So what do so many people do about this? Here is the typical list of weight loss strategies that most follow with consistency.
- Dietary changes
- Eating smaller meals
- Eliminating late night snacks
- Dealing with emotional eating
- Eating at home more often
- Exercise
- Normalize hormones
- Follow anti-inflammatory protocols
- Use the bed and bedroom for sleep and sex only
- Establish a regular bedtime routine and a regular sleep-wake schedule
- Do not eat or drink too much close to bedtime
- Create a sleep-promoting environment that is dark, cool and comfortable
- Avoid disturbing noises – consider a bedside fan or white-noise machine to block out disturbing sounds
- Shut down one hour before bed (no phone, TV or Internet)
- Consume less or no caffeine, particularly late in the day
- Avoid alcohol and nicotine, especially close to bedtime
- Exercise, but not within three hours before bedtime
- Avoid long naps, particularly in the late afternoon or evening while a short nap in the afternoon can be beneficial
- Colds and allergies
- High blood pressure
- Heart disease
- Thyroid disease
- Birth control
- Asthma
- Pain medications
- Depression (especially SSRI antidepressants)