Summary

In this episode of Wellness for Real People, hosts Juwon and Aaron discuss the challenges of sleep, particularly as we age. They explore the concept of sleep fragmentation, its causes, and its implications for health. The conversation covers various disruptors of sleep, including electronics, food, and sleep environment, and offers practical tips for improving sleep hygiene. The hosts emphasize the importance of consulting with healthcare providers for persistent sleep issues and share personal experiences related to sleep improvement.

Takeaways

Sleep fragmentation is a term that describes interrupted sleep patterns.
As we age, sleep fragmentation can become more common but is often manageable.
Sleep is crucial for physical health, including memory consolidation and hormone regulation.
Electronics and screen time can significantly disrupt sleep quality.
Caffeine and late-night meals can negatively impact sleep.
Sleep apnea is a serious condition that should be tested if suspected.
An uncomfortable sleep environment can lead to poor sleep quality.
Creating a bedtime routine can help signal to your body that it's time to sleep.
Reading without screens before bed can aid in falling asleep.
Consulting with a healthcare provider is essential for addressing chronic sleep issues.

Article: https://www.health.harvard.edu/healthbeat/sleep-smarter-as-you-age6-ways-to-rest-better-at-night 

Sip & Reflect: Khandu Tea Reviews “5 Things to Know About Diet Culture”

At Khandu Tea, we believe that wellness isn’t just about what you sip — it’s also about how you think and feel. We recently dove into the University of Colorado Boulder’s “5 Things to Know About Diet Culture” (published February 7, 2024) and wanted to share a warm, thoughtful pour of insight:

What’s Diet Culture, Really?

Diet culture isn’t just about dieting—it’s a widespread set of societal beliefs that equates thinness with status, health, and moral virtue. It also marginalizes people in larger bodies, casting them as unworthy or unhealthy.(University of Colorado Boulder)

How It Sneaks Into Everyday Life

You don’t have to scroll through social media or flip through magazines to feel its impact—diet culture shows up subtly in healthcare, gym environments, clothing stores, and everywhere media promotes a narrow ideal of beauty.(University of Colorado Boulder)

Khandu Tea’s Take:

Unmask the narrative – Diet culture often presents itself as caring, but it can be judgmental and exclusionary. Recognizing it is the first step toward nurturing a healthier mindset.

Cultivate self-kindness – Your body doesn’t need to fit someone else’s ideal to be celebrated. Embrace the unique way your body moves, heals, and holds you.

Let community be your filter – Find spaces, whether online or in person, where food, movement, and self-care aren’t moral battlegrounds but invitations to well-being.

Article: https://www.colorado.edu/health/blog/diet-culture 

Sip, Strengthen, and Thrive: How Strength Training Fuels Longevity

When it comes to living longer—and living better—few things pack as much punch as strength training. A recent article from ACE Fitness highlights how this powerhouse practice helps extend not just our lifespan, but our health-span (years spent free of chronic disease) and strength-span (ability to move and function well with age) (ACE Fitness).

Key Takeaways:

Muscular decline is real—but not unstoppable. Muscle mass and strength peak around ages 30–35. After that, decline slowly accelerates—especially after age 65 for women and 70 for men—with losses up to 50% by the eighth or ninth decade (ACE Fitness).

Understanding why you weaken. The decline stems from natural drops in anabolic hormones, rising insulin resistance, and neurodegeneration affecting muscle fiber recruitment (ACE Fitness).

Strength training fights back. This isn't just about lifting weights—it's about defending independence. Early adoption yields the best results, but you’re never too old to start (ACE Fitness).

Broad life benefits. Building and maintaining muscle strength enhances balance, bone health, metabolic function, overall mobility, and resilience in aging adults (ACE Fitness).

Practical Takeaways:
Start with simple compound moves (like squats or push-ups) Hits multiple muscle groups efficiently
Aim for consistency—even moderate training twice a week helps Sustained effort grows longevity
Focus on form, not weight Quality movement builds strength safely
Track progress—grip strength, balance, how easy daily tasks feel Measures your strength-span improvements

Article: https://www.acefitness.org/resources/pros/expert-articles/8882/strength-training-for-longevity/

Sip and Savor: Why Gratitude Deserves a Place in Your Daily Ritual

At Khandu Tea, we believe well-being starts in the heart—and it’s not just about what we brew, but how we view our lives. Here's what a recent Harvard Health Blog article reveals about the power of gratitude:

1. Gratitude Boosts Health & Happiness

Studies show that gratitude isn't just feel-good fluff. It’s tied to improved emotional and social well-being, better sleep, reduced depression, and even heart-health markers. (Harvard Health)

2. A Simple Practice, a Real Impact on Longevity

In the Nurses’ Health Study, nearly 50,000 women (average age 79) who scored highest on a gratitude scale had a 9% lower risk of dying over four years than those with the lowest scores. This remained true even after accounting for health, socioeconomics, and mental well-being. (Harvard Health, Harvard Chan School of Public Health)

3. Heart-Specific Benefits

The longevity boost was especially pronounced for cardiovascular health, suggesting gratitude’s benefits may be most protective where it counts. (Psychology Today)

4. Gratitude Is Within Everyone’s Reach

According to a study co-author, the 9% reduction in mortality, while modest, is highly meaningful—and gratitude is something anyone can practice. (Harvard Health)

Infusing Gratitude into Your Day, Khandu Tea–Style

Why not pair your next cup of Khandu Tea with a moment of reflection? Here are a few gentle prompts to awaken gratitude:

• “Something I’m thankful for today is…”
• “A simple pleasure that brightened my day…”
• “A person whose kindness I’m grateful for is…”

Cheers to cultivating a grateful heart—one sip, one thought, one small moment at a time.

We discuss Jenette Restivo’s article, "Low-carb snacks: Easy and healthy options for any time of day," which offers practical guidance for those seeking nutritious, low-carbohydrate snack choices to maintain energy levels and curb hunger between meals.

Understanding Low-Carb Snacking

A low-carb snack is typically defined as containing 5 grams of carbohydrates or less per serving. Opting for such snacks can help prevent the blood sugar spikes and subsequent crashes often associated with high-sugar foods, thereby sustaining energy and reducing overeating at subsequent meals.

Recommended Low-Carb Snack Options

The article suggests several wholesome, minimally processed snacks:

• Berries: One-third cup of blueberries contains approximately 5 grams of carbs, while the same amount of strawberries has under 3 grams.
• Avocado: A quarter of an avocado offers about 4 grams of carbs and is rich in healthy fats.
• Kale Chips: One cup of kale contains less than 1 gram of carbohydrates and is packed with antioxidants.
• Cucumber: Half a cup provides just 3 grams of carbs, making it a refreshing choice.
• Plain Popcorn: Three-quarters of a cup contains approximately 4.5 grams of carbs, offering a satisfying crunch.

High-Protein, Low-Carb Snacks

Incorporating protein into snacks can enhance satiety and support muscle maintenance. Recommended options include:

• Greek Yogurt: Half a cup of nonfat plain Greek yogurt delivers 15 grams of protein and 6 grams of carbs.
• Hard-Boiled Eggs: Half a cup of chopped hard-boiled egg provides 8 grams of protein with less than 1 gram of carbohydrates.
• Cheddar Cheese: A quarter cup offers 6 grams of protein and less than 1 gram of carbs.
• Almonds: A quarter cup of sliced almonds contains 5 grams each of protein and carbohydrates.

Foods and Beverages to Limit

The article advises caution with highly processed snacks like chips, cookies, and granola bars, which often contain refined carbohydrates and added sugars. Additionally, beverages such as sodas, fruit juices, and high-calorie sports drinks can contribute unnecessary carbs and calories. Water is recommended as the optimal beverage choice to accompany snacks.

For more detailed information and additional snack ideas, refer to the full article on Harvard Health Publishing's website.

We dive into an article by Lisa Catanese, ELS, Health Writer at Harvard Health which discusses the pros and cons of noise and its impact on sleep.

White noise has gained popularity as a sleep aid, but its effectiveness and safety are subjects of ongoing debate.

What Is White Noise?

White noise consists of all audible sound frequencies played at equal intensity, resembling the static of an untuned radio. It's believed to mask disruptive environmental sounds, potentially aiding sleep.(Sleep Foundation)

Does White Noise Improve Sleep?

Research on white noise's impact on sleep yields mixed results. Some studies suggest it helps individuals fall asleep faster and reduces nighttime awakenings by masking external noises . However, a systematic review published in Sleep Medicine Reviews found limited evidence supporting white noise's benefits for sleep, highlighting concerns about study quality and potential disruptions to sleep stages .(Harvard Health)

Exploring Other "Noise Colors"

Beyond white noise, other sound profiles like pink and brown noise are being explored for sleep enhancement:(Sleep Foundation)

• Pink Noise: Emphasizes lower frequencies, akin to gentle rain or waterfalls. Some studies indicate it may enhance deep sleep and cognitive performance, though findings are preliminary .(Time)
  
  
  
• Brown Noise: Features even deeper frequencies, resembling ocean waves. Its effects on sleep are less studied, and more research is needed to determine its efficacy .(Sleep Foundation)
  
  
  

Recommendations for Use

If considering white noise to aid sleep:

• Volume Control: Keep the sound at a low volume, comparable to a background conversation, to minimize potential hearing risks.(Sleep Foundation)
  
  
  
• Placement: Position the device away from the bed, such as in a corner of the room.
  
  
  
• Timing: Use a timer to limit exposure, especially avoiding continuous play throughout the night, to prevent possible disruptions to sleep architecture.(Sleep Foundation)
  
  
  

Conclusion

While white noise may assist some individuals in falling asleep by masking environmental disturbances, evidence regarding its overall effectiveness and safety is inconclusive. Alternative sound profiles like pink and brown noise show potential but require further research. As with any sleep aid, it's advisable to consult with a healthcare professional to determine the most appropriate approach for individual sleep concerns. (Sleep Foundation, CNN)

See the full article here https://www.health.harvard.edu/staying-healthy/can-white-noise-really-help-you-sleep-better

We discuss the Harvard Health article "Pay Attention to Concentration" which delves into the common challenges of maintaining focus, particularly as we age, and offers practical strategies to enhance concentration.

Understanding Concentration and Executive Function

As we grow older, it's natural to experience occasional lapses in concentration—like forgetting a recent conversation or struggling to complete routine tasks. These issues are often linked to a gradual decline in executive function, a set of cognitive processes managed by the prefrontal cortex. Executive function is crucial for planning, decision-making, and, importantly, maintaining attention.

Strategies to Improve Focus

To bolster concentration, consider implementing the following techniques:

• Avoid Multitasking: Focusing on one task at a time can enhance efficiency and reduce mental fatigue.
  
  
• Scheduled Mental Breaks: Attention can wane after about 10 minutes of continuous work. Identifying your optimal focus duration and taking regular breaks can help maintain productivity. The Pomodoro Technique—working for 25 minutes followed by a 5-minute break—is one effective method.
  
  
• Eliminate Distractions: Minimize interruptions by turning off the TV, silencing your phone, and using website blockers during work periods. If ambient noise aids your concentration, consider background sounds like white noise or nature sounds. 
  
  
• Short Physical Activity: Engaging in a 10-minute walk can increase blood flow to the prefrontal cortex, providing a quick boost to concentration. 
  
  

When to Seek Medical Advice

If you notice sudden or significant changes in your ability to concentrate, it's advisable to consult a healthcare professional. Such changes could be related to stress, mood disorders (like anxiety or depression), medical conditions (such as high blood pressure or diabetes), or even indicate mild cognitive impairment. Additionally, attention deficit hyperactivity disorder (ADHD), though often diagnosed in childhood, is increasingly recognized in adults.

Enhancing Concentration Through Training

Improving focus is possible through consistent practice: 

• Mindfulness Meditation: Practicing daily meditation, such as counting breaths in sets of ten, can train the mind to maintain attention and return focus when it wanders.
  
  
  
• Focused Reading Sessions: Reading silently for set periods, noting when attention drifts, and gradually increasing these intervals can strengthen concentration over time.
  
  
• Engage in New Skills: Learning activities like painting, cooking, or playing a musical instrument require sustained attention and can enhance executive function.
  
  
  

For a comprehensive understanding and additional tips on improving concentration, you can read the full article here: Pay Attention to Concentration.

We discuss an article that explores the Portfolio Diet's potential in promoting heart health and reducing cardiovascular disease risk. While it doesn't claim the Portfolio Diet is the ultimate diet for everyone, it highlights its significant benefits, especially concerning cholesterol management and heart disease prevention.

What Is the Portfolio Diet?

Developed by Dr. David J. Jenkins in 2003, the Portfolio Diet is a plant-based eating plan designed to lower LDL ("bad") cholesterol and improve overall heart health. It emphasizes incorporating a variety of cholesterol-lowering foods into one's daily meals, much like diversifying investments in a financial portfolio.

Key Components of the Portfolio Diet:

Plant-Based Proteins: Sources include soy products, beans, lentils, tofu, peas, nuts, and seeds.

Soluble Fiber: Found in oats, barley, eggplant, okra, apples, berries, and psyllium.

Phytosterols: Naturally occurring compounds in plant-based foods like whole grains, fruits, vegetables, and nuts; also available in fortified foods and supplements.

Monounsaturated Fats: Healthy fats present in olive oil, avocado oil, safflower oil, peanut oil, and avocados.

Foods to Limit or Avoid:

The diet advises reducing intake of:

Red and processed meats

Highly processed foods

Refined grains and added sugars

High-fat dairy products like butter and cream

Health Benefits:

A 2023 study published in Circulation involving over 210,000 participants over 30 years found that those adhering closely to the Portfolio Diet had a 14% lower risk of heart disease and stroke compared to those who didn't follow the diet as closely. Additionally, the diet was associated with improved cholesterol profiles and reduced markers of inflammation, such as C-reactive protein.

Is It the Best Diet Ever?

The article emphasizes that there's no one-size-fits-all "best" diet. Individual dietary needs vary based on health goals, medical conditions, cultural preferences, and personal tastes. However, the Portfolio Diet stands out for its evidence-based approach to lowering cholesterol and promoting heart health. It's flexible, allowing for gradual incorporation of its components, making it a sustainable option for many.

Conclusion:

While the Portfolio Diet may not be the definitive best diet for everyone, it offers a scientifically supported framework for improving heart health through dietary choices. Its emphasis on plant-based, cholesterol-lowering foods makes it a valuable option for those seeking to reduce cardiovascular risk.

For a more detailed exploration, you can read the full article here: Is the Portfolio Diet the Best Diet Ever?

So, your doctor delivered the news: your blood work suggests you are prediabetic. If you’re anything like me, panic begins. Your mind is racing. How could this happen? Questions flood your mind, especially about your diet. What should you eat? What should you avoid? How can you control this condition? Is it reversible?

These tips are based on research from Tara Seymour, advanced practice clinical dietitian and diabetes educator at Johns Hopkins, and Dr. Rick Gallop, past president of the heart and stroke foundation of Ontario, and author of the groundbreaking book, The Glycemic Index Diet.

What is prediabetes?
According to Seymour, people with prediabetes have fasting blood sugar levels that are elevated, but not to the point that they meet the criteria of type 2 diabetes. So what can you do to help your body maintain healthy blood sugar levels? 

Avoid sugary drinks
Did you know, a medium sized caramel frappuccino from Starbucks contains 48 grams of sugar. That is A LOT considering the guidelines from the American Heart Association. For people at risk for heart disease, including those with prediabetes, it recommends less than six teaspoons of sugar a day for women (about 25 grams) and less than nine teaspoons (about 36 grams) a day for men.”

Know your numbers, and manage them accordingly
Meet with your primary care practitioner at least once per year and complete blood work so you can see trends over time. If you want tailored advice for your specific needs, you can ask them for a referral to a local registered dietitian. 

Stay active

Move your body daily. Find an exercise plan that is sustainable and enjoyable over the long-term. Seymour recommends ramping up physical activity to at least 150 minutes per week and keeping an eye on weight and waist circumference.

Think about your entire lifestyle: sleep, stress management, and more

Getting enough sleep is critical to your long-term health. For some people there is a powerful link between sleep, weight gain, and diabetes. “Sleep deprivation has been shown to increase people’s cravings for sugary foods,” Seymour says. “People with prediabetes should make sure they’re getting seven to eight hours of sleep a night.”

Is it possible to reverse prediabetes?

Here’s the best part: prediabetes doesn’t always seal your fate. Alongside medications, embracing a balanced diet and an active lifestyle can be game-changers. It’s all about taking charge of your health, slowing down or even reversing the process. Positive change happens one decision and one day at a time. Cheers to your health! 

Resources: 

Seymour, T. (2023). Prediabetes Diet. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/prediabetes-diet

Centers for Disease Control and Prevention. (2023). Diabetes Meal Planning. Retrieved from https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html

Gallop, R. (2009). The Glycemic Index Diet. Workman Publishing.

To learn more about our wellness teas visit: https://khandutea.com/

Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

How often have you sat down in front of the TV with a bag of popcorn or chips and before you know it, the whole bag is gone? In our fast-paced world filled with distractions, the act of eating often becomes a mindless routine. But what if the way we eat could profoundly impact our health and well-being? Enter mindful eating—a simple approach that not only enhances our relationship with food but also fosters a deeper connection with ourselves and our loved ones.

Mindful eating is a practice rooted in the principles of mindfulness, which is a form of meditation focusing on the present moment. It encourages individuals to become attuned to their surroundings, sensations, and feelings while consuming food. This technique can help us actually enjoy the food more. In addition, mindful eating can help us better manage our body’s hunger signals. Studies show that it takes about 20 minutes for the brain to signal fullness, so pacing is a crucial factor in preventing overeating.

You can eat mindfully by doing a few simple things:

Assess your hunger. Before diving into a meal, it’s helpful to gauge your hunger level. By rating it on a scale of 1 to 10, with 1 being extremely hungry and 10 being overly full, aiming for a "3" or "somewhat hungry" is ideal. If you wait to eat when you’re starving, you're likely to over-indulge. Also, be aware of your emotional triggers. Are you eating because you are hungry? Or are you stressed, bored, sad, etc.?

Make time for real meals. Rushing through meals on the go often leads to less nutritious food choices. I’m talking about junk food and fast food. Mindful eating means stopping and eating from a plate/bowl.

Minimize Distractions. Engaging fully with your meal means removing distractions like screens and work. By doing so, you allow yourself the space to enjoy the act of eating.

Choose moderate portions. Slow and deliberate chewing, along with pausing between bites, allows you to sense your body’s cues for fullness. Stopping at a "6" or "7" on the hunger scale can help you feel full without overindulging. If you rush through your meal and stop at 9 or 10, you will likely end up overeating and feeling like a sluggish couch potato. 

Engage your five senses. Observing the textures, smells, colors, and tastes of the meal creates a richer dining experience. Taking time to savor each bite allows for a deeper appreciation of the food. Being present and engaged with your companions helps to build deeper relationships.

Mindful eating goes beyond the plate; it's a holistic approach that reconnects us with the essence of nourishment. By implementing these practices into our daily lives, we can savor our food, and enjoy a newfound appreciation for the beauty that exists in our world.

Resources: 

Suszynski, M. (2022). Tips for mindful meals. Retrieved from https://connect.mayoclinic.org/blog/take-charge-healthy-aging/newsfeed-post/tips-for-mindful-meals/

To learn more about our wellness teas visit: https://khandutea.com/