The Wellness Shot

If you're anything like me, then you're nosy and enjoy learning about what other people do when they wake up and when they fall asleep. No? Just me? Okay! The reason that I'm so interested by morning and night routines is that I think they divulge a lot about a person, and honestly, I believe that starting your day on the right foot is crucial for setting the tone for the rest of the day. So today we'll be discussing habit and morning routines, and I'm excited to share mine with you!

We're trying something a little different today! In partnership with McGill Universities Nursing Undergraduate Society, this episode is a part of their annual Wellness Week. In this episode, host Calista and her good friend Jessica cover all over their favorite wellness tips (think daily yoga, meditation, no tech days and journaling!) that have become staples during the pandemic. Get ready for some laughs and enjoy this episode! 

For many students, midterm season can get hectic and stressful, so hopefully this will help you relax! Many of you have asked for this episode, so buckle up, get yourself into a nice lil zen zone and lets find out whether or not these essential oils are actually helping us fall asleep, reduce stress and heal a bunch of other things.

Some of you may have seen that this episode is about red light and thought to yourself, "really, red light? isn't that a little clubby?". On today's episode of TWS, we'll dive into what red light is, how it works on the body and how it influences your skin and sleep, because there are way too many benefits to cover and those are what I'm assuming most of you are interested in. Without further ado, lets get into it!

Sources:
https://www.healthline.com/health/red-light-therapy#how-does-it-work?

https://bengreenfieldfitness.com/podcast/biohacking-podcasts/photobiomodulation/

https://bengreenfieldfitness.com/article/biohacking-articles/red-light-therapy-benefits/

https://platinumtherapylights.com/blogs/news/brain-light-therapy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438385/

https://www.healthline.com/health/skin/light-therapy-for-acne#takeawayhttps://pubmed.ncbi.nlm.nih.gov/14756640/

https://www.health.harvard.edu/staying-healthy/led-lights-are-they-a-cure-for-your-skin-woes

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Loeb LM, Amorim RP, et al. “Botulinum toxin A (BT-A) versus low-level laser therapy (LLLT) in chronic migraine treatment: a comparison.” Arquivos de neuro-psiquiatria. 2018 Oct;76(10):663-667.

Naeser MA, Zafonte R, et al. “Significant improvements in cognitive performance post-transcranial, red/near-infrared light-emitting diode treatments in chronic, mild traumatic brain injury: open-protocol study.” Journal of Neurotrauma. 2014 Jun 1;31(11):1008-17.

Wu JH, Chang YC. Effect of low-level laser stimulation on EEG power in normal subjects with closed eyes. Evidence Based Complementary and Alternative Medicine. 2013; 2013:476565.

Zhao J., Tian Y., Nie J., Xu J., Liu D. “Red light and the sleep quality and endurance performance of Chinese female basketball players” Journal of Athletic Training. 2012, November-December; 47(6):673-678. doi: 10.4085/1062-47.6.08

Morita T., Tokura H. “ Effects of lights of different color temperature on the nocturnal changes in core temperature and melatonin in humans” Journal of Physiological Anthropology. 1996, September; 15(5):243-246.

You're lying in bed when you hear honking, muffled party music, and leaky faucets, making it almost impossible to fall asleep, sound familiar? Enter fans and nature sounds! You have definitely heard these sounds in your daily life, but what if they could help you fall asleep? On this episode of The Wellness Shot, we’ll be talking about white noise, the type of noise that blocks all the other noise so that you can sleep soundly. 

Food combining was quite a large trend in Instagram’s food community last summer, and I began to see many of the influencers and friends I followed give it a try. Spoiler alert, I tried it too! But on this episode of TWS, we’ll see whether food combining is legit or just another diet that can lead to disordered eating. 

1. Sources:
   https://www.nap.edu/read/10490/chapter/1#v
   https://www.youtube.com/watch?v=u1vmDRnkaoc
   https://www.abbeyskitchen.com/the-shocking-truth-about-the-food-combining-diet-for-weight-loss-bloating-ibs/
   https://pubmed.ncbi.nlm.nih.gov/10805507/
2. Credits:
   1. Blippy Trance by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5759-blippy-trance
      License: http://creativecommons.org/licenses/by/4.0/

Diets come in tons of shapes and sizes; there’s paleo, gluten free, keto, atkins, low-sugar, low-fat and low-calories. But what if instead of restricting what you ate, you restricted when you ate, and that’s what made all the difference? On this episode of The Wellness Shot, we’ll be investigating Intermittent Fasting, the latest diet fad. 

1. Sources:
   https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
   https://foodinsight.org/wp-content/uploads/2018/05/2018-FHS-Report-FINAL.pdf
   https://www.youtube.com/watch?v=KshEJ8e2YjM&list=WL&index=7&t=0s
   https://www.youtube.com/watch?v=LQThN6e4PD4&list=WL&index=7
   https://www.nejm.org/doi/full/10.1056/NEJMra1905136
2. Credits:
   1. Blippy Trance by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5759-blippy-trance
      License: http://creativecommons.org/licenses/by/4.0/
   2. Limit 70 by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5710-limit-70
      License: http://creativecommons.org/licenses/by/4.0/
   3. Loopster by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/4991-loopster
      License: http://creativecommons.org/licenses/by/4.0/

Jade rollers, gua sha stones and instagram stories of influencers getting lymphatic drainage massages seem to be the new “it” beauty hack, but what does lymphatic drainage do and do we really need to do it? On this episode of The Wellness Shot we’re going to investigate the necessity of lymphatic drainage massages. 

1. Sources:
   https://teachmeanatomy.info/lower-limb/vessels/lymphatics/
   https://www.dr-barbara-sturm.com/lymphatic-drainage-facial/
   https://doi.org/10.1016/B978-0-443-06815-7.00009-7
   https://www.uhn.ca/PatientsFamilies/Health_Information/Health_Topics/Documents/Do_Lymphatic_Self-massage_Face_Head_Neck.pdf
   https://www.harpersbazaar.com.au/beauty/lymphatic-drainage-massage-19006
   https://www.bodyworkmovementtherapies.com/article/S1360-8592(03)00036-6/fulltext
   https://www.drweil.com/health-wellness/balanced-living/wellness-therapies/lymphatic-massage-therapy/
   https://www.mayoclinic.org/diseases-conditions/lymphedema/symptoms-causes/syc-20374682
   https://www.unitypoint.org/desmoines/article.aspx?id=3c97b5ba-0fe3-4616-aee1-6033a81d1c57
2. Credits:
   1. Blippy Trance by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5759-blippy-trance
      License: http://creativecommons.org/licenses/by/4.0/
   2. Magic Scout Nothern Glade by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/4675-magic-scout-nothern-glade
      License: http://creativecommons.org/licenses/by/4.0/
   3. Pamgaea by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/4193-pamgaea
      License: http://creativecommons.org/licenses/by/4.0

Get em while they’re pot! CBD infused toilet, paper, beauty items, bed sheets, toothpaste and even hand sanitizer are now all the rage. This cannabinoid is stealing the show in the health and wellness world, but does research back up all of its superpowers? CBD’s slumbering effect is what attracts most of its users, and on this episode of The Wellness Shot we’re going to look at how CBD effects sleep.

1. Sources:
   https://www.healthline.com/health/endocannabinoid-system
   https://doi-org.proxy3.library.mcgill.ca/10.1177/0269881112474524
   https://doi-org.proxy3.library.mcgill.ca/10.1177/0269881112474524
   https://doi-org.proxy3.library.mcgill.ca/10.1037/pha0000285
   https://journals.lww.com/psychopharmacology/Abstract/2004/06000/Effect_of___9_Tetrahydrocannabinol_and_Cannabidiol.11.aspx
   https://doi.org/10.1002/j.1552-4604.1981.tb02622.x
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
2. Credits:
   1. Blippy Trance by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5759-blippy-trance
      License: http://creativecommons.org/licenses/by/4.0/
   2. Magic Scout Cottages by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/4675-magic-scout-cottages
      License: http://creativecommons.org/licenses/by/4.0/
   3. Chill Wave by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/3498-chill-wave
      License: http://creativecommons.org/licenses/by/4.0/
   4. Sincerely by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5033-sincerely
      License: http://creativecommons.org/licenses/by/4.0/

After 8 hours of sleep, your body is naturally dehydrated. I like to reach for my Hydroflask that I filled the night before with water, but some people prefer something with a little more zing, like lemon water! On this episode of The Wellness Shot, we’re going to explore whether or not the claimed benefits of lemon water are true. 

1. Sources:
   https://www.healthline.com/nutrition/6-lemon-health-benefits#section2
   https://www.sciencedirect.com/science/article/abs/pii/S0308814615013023?via%3Dihub
   https://www.healthline.com/nutrition/lemon-water-for-weight-loss
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
   https://pubmed.ncbi.nlm.nih.gov/19015756/
   https://www.medicalnewstoday.com/articles/318662#myths
2. Credits:
   1. Blippy Trance by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/5759-blippy-trance
      License: http://creativecommons.org/licenses/by/4.0/
   2. Chill Wave by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/3498-chill-wave
      License: http://creativecommons.org/licenses/by/4.0/
   3. Funkorama by Kevin MacLeod
      Link: https://incompetech.filmmusic.io/song/3788-funkorama
      License: http://creativecommons.org/licenses/by/4.0