Category: sleep

Do You Like Winter Weather?

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There are lots of people who prefer cold to hot, and that includes their preferences for weather! Do you tend to think of vacations being time spent at the beach, in the balmy tropical weather, sunshine and swimming, or do you prefer holidays spent in the snow—skiing, snowboarding, sledding, making snowmen and having snowball fights?

Psychologists have looked into seasonal preferences to better understand the mood and behavioral changes that temperature and light variations have on people. Personal preferences seem to reveal specific personality traits. For example, your cognitive performance, your preference for certain colors and different types of music, and the kind of foods you tend to eat all vary over the course of the year.One study conducted in Belgium found that people had the hardest time keeping their focus in the summer and the easiest time doing so in the winter.1

The seasons also appear to influence how kind you are to others. For example, charitable contributions in countries with Christian traditions increase dramatically around Christmas. People in these societies are also more likely to tip their waiters generously during the holiday season. Aggressive behavior, from horn honking to violent crime tends to peak in the summer months in the Northern Hemisphere.2

Who likes winter? If you count the chilly months of winter as your favorite season, it might mean that you tend to be a bit of an introverted homebody.3 Does a warm sweater and curling up on the couch with hot cocoa on a cold night sound like your ideal afternoon? Here are some other types of people who enjoy winter:

•          Thermophobes. In Latin, therm means heat and phobe means fear.

•          Winter sport fans. As mentioned above, skiers, snowboarders, sledders, etc.

•          Those sensitive to the sun. If you sunburn easily and are always applying sunblock or searching for an appropriate sun hat, overcast or snowy winter days provide some relief.

•          Those sensitive to bug bites. One winter blessing is the decrease of mosquitoes and other “biting” insects.

Whether or not you’re a fan of winter, Nikken has the perfect products to make your cold weather days the coziest ever. From the Kenko Dream Comforter of your choice to the KenkoTherm support products, Nikken takes its lead from nature and weaves in ceramic reflective fibers to help keep you toasty. And, when you purchase a Kenko Naturest® Fit mattress topper now through year end, you receive a complimentary Kenko PowerSleep Mask!

1, 2 https://www.psychologytoday.com/us/blog/unserious-psychology/202306/how-the-seasons-affect-our-psychology

3 verywellmind.com/what-your-favorite-season-say-about-personality

Getting Restful Sleep During Autumn Weather

Published on by Nikken

Did you know that the seasons can affect your sleep? When the cooler months come around, sleep may be disrupted. That’s because your body naturally makes more melatonin—the hormone responsible for sleepiness—when there’s more sunlight. During the cooler months, when days are shorter and darker, less melatonin is manufactured by your body.

One of the biggest culprits of disrupted sleep schedules is the use of electronic devices. This is due to the blue light emitted from electronic devices. The blue light suppresses the natural production of melatonin by the body, so you may not be able to fall asleep easily when you barely went off your cell phone, tablet or computer. You might want to try shutting down electronic devices an hour before your bedtime.

Developing a sleep routine, the same way parents sleep-train children, can help you reach restful sleep faster. By doing the same relaxing things consistently, your body has a chance to get accustomed to the routine and to anticipate sleep. The bedtime routine allows your brain to relax and not have to react to something unexpected. Although the body does not do well with electronic devices close to bedtime, it does react well when reading or listening to music. Choose reading material that is relaxing and listen to something soothing.

What you eat and drink can affect your sleep. If you go to bed hungry, chances are you won’t get a sound sleep, and the same thing goes for eating too much. Hunger will wake you up and overfullness makes the digestive system work harder. When it comes to beverages, caffeinated and alcoholic ones can cause insomnia in some people, so try to avoid them or enjoy them no later than afternoon tea time.

The most obvious way to help get a great night’s sleep is to make sure your bedding is comfortable. Nikken is a pioneer in sleep technology, and we want everyone to try the Kenko Naturest® Fit. This mattress topper can change the softest or the hardest bedding into the ideal sleep surface. The special sculptured rubberthane latex provides a relaxing massage effect and allows for air movement. Ceramic reflective fibers help provide an ideal temperature while a magnetic field cocoons the body for a feeling of security.

Now through December 31, 2023, when you purchase any size of the portable Kenko Naturest® Fit, you’ll receive a complimentary Kenko PowerSleep Mask that not only helps to block out light but also to keep your eye area relaxed. We call them “perfect partners” that can make your autumn months the most restful ever!

Break the Junk Food Habit

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Certain foods — particularly processed foods that are high in sugar, salt and fat — don’t just taste good, they also can be addictive, said scientists at a UC San Francisco symposium on food and addiction. 1 The good news is that we can break free of our cravings for junk food with a bit of discipline and a positive mindset.

Follow these tips to cut down on sugar and break the junk food habit:

•          Identify the triggers: Finding out what sets us off on a bad eating binge is key to nipping it in the bud. According to Kerri Boutelle, a UC San Diego professor of pediatrics and psychology, we have to control triggers as soon as possible.2

•          Learn to tolerate cravings: Professor Boutelle also says that cravings, such as those for sugar, are a learned response and people can be trained to extinguish that response and learn to ignore the cravings. The key is to realize that the cravings will eventually decrease. Cravings might last 10 minutes, and Boutelle’s research has found that people can gain more control over their favorite foods by looking at, smelling and only taking a small taste of them.

•    Plan meals ahead of time: Having a healthy meal prepared in advance may help us avoid unhealthy choices. Prepare meals that are limited in added sugar and saturated fat, contain little salt, and include many fruits, vegetables and whole grains. In fact, we can eat a great deal of healthy food without gaining weight and feel more satisfied than when eating junk food. Often a junk food binge results in plenty of stomach discomfort (and emotional guilt) afterwards. In other words, you will reduce the “food cue reactivity.” This is what researchers call our susceptibility to being influenced by the food smells, advertisements, and conversations surrounding us every day.3 Some recommended food to prepare in batches and to store in the refrigerator or freezer include brown rice, beans, stir-fried or roasted vegetables, or cold salads.

•          Choose healthy foods that are enjoyable: If we set unrealistic boundaries on eating, we are setting ourselves up for failure. To get rid of junk food, we need to replace them with foods we love. For example, we can eat a lot of watermelon to satisfy a sweet tooth. We can replace a milk chocolate bar with a small square of dark chocolate, full of antioxidants and minerals.

•          Be a good role model: Kids may be more prone to junk food than adults, so parents should limit their exposure to products with added sugar in their first years of life. Improper eating habits at a young age sets up children for possibly a lifelong battle with maintaining a healthy food regimen. No single factor is predictive, but genetics play a role, as does someone’s environment. The earlier and the more we are exposed to sugar and other addictive substances, the more likely we are to become trapped into desiring them.

•          Reduce intake of foods with added sugar: “The average amount of added sugar in the American diet is more than 20 teaspoons per day,” said Pat Crawford, senior director of research for UC’s Nutrition Policy Institute. “Since about half of this sugar comes in the form of beverages, we have to rethink our beverage choices. Water should be the beverage of choice.”4

•          Manage stress: “Stress changes how we metabolize food,” says Elissa Epel, Director of the UCSF Center for Obesity Assessment, Study, and Treatment and co-organizer of the food and addiction symposium.5  Eat mindfully, meditate and exercise, as exercise is a huge stressbuster. Under stress, people commonly turn to comfort foods high in sugar and fat. Highly stressed people who eat a lot of high-sugar, high-fat food also are more prone to health risks than low-stress people who eat the same amount of unhealthy food.

•          Expect some days to be better than others: Nobody’s perfect, so when we have a relapse, we simply need to move on to the next day and do better. If we take an all-or-nothing approach, it’s not realistic. Abstinence is not an option when it comes to eating. However, gradual abstinence from the craved junk food is actually the goal in total wellness.

Food manufacturers often create foods with the goal of igniting that craving sensation in consumers. They aim for the “bliss point” in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist.6

When we know exactly which junk foods we want to eliminate, we can shop for replacements that are healthy alternatives, including snacks. Since the texture of food plays into our cravings, for example, some of us like crispy, crunchy junk food, while others may crave smooth, creamy items, finding healthy replacements with a similar feel makes it easier to switch over.

Seasonal fruits make great snacks that are easy to grab and go. Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on blood sugar. This prevents the sugar crash.7 Once we wean off of manufactured sugar, fruit will taste a lot sweeter and more satisfying. Fruits like apples, bananas, oranges pack in the nutrients and are easy to take anywhere. Use small containers or bags for cherries, blueberries, strawberries, raspberries and blackberries. And, during the summer months, watermelon is a sweet and crunchy delight that nutritionists recommend even for diabetic regimens, because it’s full of hydrating water content.

One great way to start dumping junk food is to eat plenty of healthy fats. Our bodies need fat and our palates crave fat, because they’re flavorful. We need to avoid or limit trans fats and saturated fats, but heart-healthy fats help us stay on the path of good nutrition. Nuts and avocado are high in healthy fats as are fatty fish, such as salmon. By the same token, protein helps us feel full, so incorporating healthy sources also help diminish junk food cravings. When we feel full, there’s generally less desire for junk food.

It’s generally believed that it takes about three months to form a habit that we can adhere to for a long time, even a lifetime. In that same way, our bodies and palates will grow accustomed to a junk food-free diet. We will actually evolve to prefer healthy foods such as fresh vegetables, fruit, grains and proteins. And because these healthy foods are nutrient-dense rather than empty calories, our bodies will start feeling more satisfied and eventually the junk food cravings will decrease and even go away.

Summer happens to be an excellent time to ditch the junk food and start on a lifetime of healthy eating. At Nikken, we have a Summer Challenge that goes through the end of August. Everyone can choose their own personal challenge—whether it’s to exercise more, hydrate consistently, quit the junk food diet, sleep better or all of the above.

Nikken is offering a Summer Challenge Pack with special pricing: one tub of Kenzen Vital Balance® Meal Replacement Mix that’s full of plant-based protein to help us feel full and is useful as a meal replacement or snack, one bottle of Kenzen® Digestion Complex 4-20 to provide digestive and enzymatic support, and one box of delicious Kenzen Jade GreenZymes® Citrus with 30 premeasured packets of organic young barley grass and organic inulin for prebiotic and overall nutritional aid. (US item code 4472/ CAN item code 4473)

1, 2, 4, 5 https://www.universityofcalifornia.edu/news/how-break-junk-food-habit

3, 6, 7 https://www.healthline.com/health/food-nutrition/how-to-stop-eating-junk-food

Do Men Have Special Sleep Needs?

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An important part of people’s health is how they sleep. Too often people awaken from sleep feeling unrested and tired, exactly the opposite of what sleep is expected to accomplish. Although all nature’s creatures require restful sleep, the amount and the timing may vary greatly. With humans, there are some aspects specific to men.

Individual sleep requirements are different from person to person, but on the average, most adults are said to need seven to eight hours each night in order to feel alert and rested.1 According to sleep experts at the University of California-Los Angeles (UCLA), many men simply do not realize they are not getting enough restful sleep. The reason is that sleeplessness with men is so common that they believe it to be the norm. In other words, men get used to being tired and rather than trying to rectify the situation, believe it’s supposed to be that way and they need to put up with it.

The result of not getting enough sleep on a regular basis is functioning at less than optimal levels of energy and focus. Some signs of not getting enough sleep (in both men and women) include:

•          Low energy levels during the day.

•          Difficulty paying attention in meetings.

•          Lack of motivation, trouble moving from task to task.

•          Bad temperament—irritability, grouchiness.

•          Inability to awaken when the alarm goes off.

•          Sleepiness when behind the wheel— as dangerous as texting while driving.

Work demands are considered to be the primary causes of men’s lack of sleep. UCLA findings state that men’s perceptions of their work-life demands often stop them from seeking the needed amount of restful sleep. For example, many men have full work schedules, and for lifestyle balance, they go to the gym regularly to work out. They may also go to sports events, work on projects around the house and help with the kids if they have families. Single men may socialize with their single friends or be on a dating schedule. In other words, in addition to an already full work schedule, men often tend to overlook the need for rest in favor of pursuing more activities that only add to their fatigue.

Another aspect that deters some men from obtaining enough sleep are certain behaviors or habits. Statistically men consume more alcohol, nicotine and caffeine—each of which can disrupt healthy sleep patterns. Big meals and exercising close to bedtime are other sleep disruptors. Men also are known to keep irregular sleep schedules, often going to bed and waking up at different times rather than adhering to a more constant routine. This irregularity can disrupt the internal body clock from producing sound sleep. The antidote to this is to keep the internal clock set at the correct time by sleeping and rising at consistent times daily—this involves not sleeping in late on non-work days. The healthier alternative is to go to bed earlier at night when feeling tired rather than pursuing additional activities. Although men seem to be good nappers, too long a nap may cause more sleeplessness at night, so sleep experts advise keeping naps to less than one hour, and taking them early in the afternoon.

Sleep disorders are pervasive globally, but men suffer from some specific ones more often than others. These are:

•          Obstructive sleep apnea (OSA)2: Men are twice as likely as women to have OSA, which is caused when the tissue in the back of the throat collapses during sleep. The tongue falls back and blocks the airway to cause a temporary pause in breathing that can wake you up or disturb sleep. Primary signs of OSA are loud snoring, snorting and gasping. Many men with OSA are unaware they have it, and since snoring is so often accepted as a norm, the dangers go untended. Sleeping on the side and losing weight sometimes alleviates the condition but severe cases require medical intervention.

•          Narcolepsy3: Extreme sleepiness during the day can cause people to suddenly fall asleep even when eating, walking or driving. This condition requires medical treatment to help produce more normal patterns of being asleep and awake.

•          Delayed sleep phase disorder (DSP)4: As the name implies, sleep is delayed from normal hours. Usually the delay is for two or more hours, resulting in very late nights and difficulty waking in the morning. DSP may be caused by continually going to bed very late at night and causing the timing of the body’s clock to be thrown off, preventing the ability to fall asleep at an earlier or more acceptable hour. To correct DSP, avoid bright lights in the late afternoon and evening and make sure your sleep environment is dark. Then get as much bright sunlight in the mornings and early afternoons to set the body clock right.

•          Jet lag disorder and shift work disorder5: Jet lag is something most people experience when they travel between time zones after spending more than a few days in one and entering into another. The internal body clock doesn’t have time to adjust to a new location right away due to the speed of the travel, making it hard to sleep well. The same thing holds true for people who work rotating, early-morning or night shifts, confusing the body when you try to sleep when the body expects to be awake. The result is trouble sleeping and fatigue.

Kenko Sleep Technology takes what nature provides in the form of magnets, tourmaline and reflective fibers to provide a cocooning effect, relaxation, temperature regulation and calmness for a great night’s sleep. For a special opportunity to purchase a select group of Kenko Sleep products at extraordinarily decreased prices, contact your Nikken Consultant.

1, 2, 3, 4, 5 https://www.uclahealth.org/medical-services/sleep-disorders/patient-resources/patient-education/sleep-and-men

More Than Enough

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May is Mental Health Awareness month and the theme for 2023 is “More Than Enough.” The National Alliance on Mental Illness states this is an opportunity for all of us to come together and remember the inherent value we each hold — no matter our diagnosis, appearance, socioeconomic status, background or ability.1

What does “more than enough” mean? Each individual has different expectations for personal behavior and achievements, and how realistic those expectations are, can make the difference between being mentally healthy or not.

The National Alliance on Mental Illness puts expectations into perspective, so that each of us can feel “more than enough.” They state, “We want every person out there to know that if all you did was wake up today, that’s more than enough. No matter what, you are inherently worthy of more than enough life, love and healing. Showing up, just as you are, for yourself and the people around you, is more than enough.”2

Since mental health impacts every aspect of our lives, we can consciously make an effort to maintain a balanced outlook. Setting mental health goals may be helpful in feeling better overall. Here are some mental health goals that we can choose to set:

•          Manage stress. Not all stress is “bad,” because sometimes stress is simply a feeling of urgency that compels us to get things done in a timely way. However, if we have 10 things to accomplish and we place equal importance on them, our stress levels are sure to skyrocket. Managing stress means prioritizing tasks and even saying no to some of them or extending our self-imposed timeframes.

•          Speak kindly to yourself. We generally think about how to express ourselves to our family members, teachers, friends, employers, acquaintances and business partners, etc. before actually speaking. On the other hand, we generally don’t screen what we say to ourselves. Each of us has an inner voice (sometimes loud, sometimes soft) that we converse with. For mental health’s sake, we need to conscientiously speak kindly when talking to ourselves. Throw out any tendency to self-blame or overly criticize—mistakes make us human and what’s done is done—we have to learn to move on. The faster we can do so, the better our mental state.

•          Get moving. It doesn’t have to be “exercise” per se. It can be walking the dog, practicing dance moves, stretching or parking the car farther away when shopping. The symbiotic relationship between the brain and the heart is one of nature’s special gifts: get the heart pumping faster through movement and the brain starts feeling better! Movement is counterintuitive for people who are feeling blue, but if the first baby step is taken to get up and about, the blues can eventually be dispelled. On the other hand, if you’re a competitive athlete, it’s okay to have a slow day and do a little less without berating yourself. Regardless of the level of movement you choose, KenkoTherm® wraps offer you the type of support that gives you confidence.

•          Commit to getting restful sleep. How many times do we wake up feeling tired because we haven’t had a restful night’s sleep? Even once a week is too often. The human mind simply cannot function at its best without sleep. Ask any mother of a newborn how her brain is doing and hear about brain fog! The Kenko Sleep System is designed to provide you with the comfort and support that helps you obtain a restful night’s sleep.

•          Connect with nature. Even if it’s 10 minutes a day, make it a point to experience the outdoors. Whether it’s walking barefoot through the sand on a beach or wiggling your toes in the grass in a yard, take personal time in a natural space without electronics or manmade interruptions. Do this every day, even when it’s raining. It is guaranteed to make a difference in your mental health. to When you are indoors, use the KenkoGround® that was inspired by nature.

Make “more than enough” part of your daily self-care routine and enjoy your best life!

1, 2 https://authenticallydel.com/mental-health-goals/

Healthy Routines for Healthy Hearts

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There are many ways to help keep our hearts healthy, our circulation smooth and our blood vessels free of plaque. Certain conditions are inherited, but being aware of them can help us embrace the Active Wellness habits that counteract them. Our habits start with choices, and it depends on what we’re willing to do, give up or add to our lifestyles.

No smoking: It’s been decades since the benefits of not smoking cigarettes have been brought to light, but now, there are so many things other than cigarettes to smoke. The truth of the matter is, none of it is good for our heart or lungs—some substances can alleviate pain or quell nausea, but inhaled habitually, can cause heart and lung damage. In other words, quitting smoking means stopping the inhalation of a whole range of things—and vaping is ill-advised, too. The American Heart Association, National Heart, Lung and Blood Institute, and Centers for Disease Control & Prevention jointly encourage all smokers to quit!1

Curb belly fat: Certain parts of the body have a special impact on heart health. Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lip levels.2 Health practitioners advise us to try to decrease the belly fat through diet and exercise, not just from spot routines. In other words, a hundred sit-ups a day won’t get rid of belly fat, but losing some weight by eating better (or less) combined with a daily exercise routine that includes some form of cardio or aerobic activity, may do the trick.

Healthy snacks: We all know that eating right is critical for good health. When trying to eat the right foods, one of the things that is hard to do is to give up unhealthy snacking. The good news is that there are actually healthy snacks we can incorporate into our diets. One example is chips and salsa. The salsa is a delightful mix of healthy vegetables as long as we don’t oversalt it. Add in some whole or blended beans—black, white, pinto, any other choices—and the salsa gets a big boost of heart-healthy fiber. According to the Mayo Clinic, a diet rich in soluble fiber can help lower LDL (bad cholesterol).

Omega-3 fatty acids: Another source of heart-healthy food is fish, due to its omega-3 fatty acid content. Not all fish are equal, but salmon, tuna, sardines and herring, for example, contain good amounts of omega-3 fatty acids. Nutritionists recommend eating fish twice a week, with the health benefits outweighing the risks of mercury ingestion.3  If you’re a vegetarian, our Kenzen® Omega Green + DHA is a great source of omega-3 fatty acids.

Eat the color spectrum: Have you heard the saying, “eat the rainbow?” This simply means that a heart-healthy diet can be made up of naturally colorful food—green, red, yellow, orange, purple and blue—easily found in vegetables and fruits. Think of favorite fruits and vegetables and simply incorporate them into meals or eat them in between meals.

A half teaspoon of salt a day: Researchers have reported in The New England Journal of Medicine that a half teaspoon of salt is all we need per day!4 Salt is apparently one of the leading culprits of high blood pressure which in turn causes heart disease. Salt is a hidden menace found in excessive quantities in processed foods, many restaurant foods and especially fast-foods. Breaking the salt habit can be challenging, but for starters, never salt anything without tasting it first!

Dark chocolate: Dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and may lower the risk of heart disease, according to scientists in the journal Nutrients. Incorporating dark chocolate into a diet is prudent but not in copious amounts—a couple of squares is recommended.

Go Nuts: Thankfully, some fats are actually good for us! These heart-healthy fats come in the form of almonds, walnuts, pecans and even moderate amounts of peanuts. They also contain protein and fiber that act as fuel and digestive helpers. Although high in healthy fats, they’re also high-calorie so nutritionists advise eating small amounts daily.

7% fat daily: Like salt, decreasing fat intake daily to just 7% of our daily calories can help lower the risk of heart disease, according to the USDA. One way to help calculate our intake is to read the nutrition labels on the food we buy.

Eat breakfast: Although intermittent fasting is trending for weight loss, breakfast truly is an important meal of the day, if not the most important one. To build a heart-healthy meal that ends the overnight “fast,” incorporate whole grains, such as oatmeal, lean protein such as peanut butter, yogurt or low-fat dairy milk from animal or vegetable sources) and fruit, especially berries high in antioxidants and polyphenols.

Drink tea: Black or green, it’s our choice and either is healthy for the heart. In fact, drinking one to three cups of tea every day may help lower the risk of heart problems. So, have a “cuppa” and enjoy the possibility of lowering the risk of angina and heart attacks!

Fun exercises: Not everyone likes going to the gym and working out, but regular exercise is important for sustained heart health. In fact, sitting for too much of the day is now considered as bad as smoking! It’s therefore imperative to get a move on! There are many alternatives to working out. For example, dancing raises the heart rate and gets the lungs pumping. It also burns up to 200 calories or more per hour, and listening to music while dancing is an added pleasure. Walking, swimming, running/jogging, rowing, hiking and so forth, are all great alternatives to the gym and you can connect with nature at the same time.

Yoga: Another ongoing trend is the practice of yoga. Since it originated in India more than 5,000 years go, this “trend” has proven it’s here to stay. The western world had some catching up to do, but has now shown that yoga has the potential to improve heart health. By stretching virtually every part of the body (even ears, nose and mouth), yoga can help improve balance, flexibility and strength. It also helps relieve stress and helps improve sleep, all adding up to maintaining a healthy heart.

Make your HaHas Loud: This is such a great to-do to incorporate into an Active Wellness lifestyle. Laughing out loud may be good for the heart, according to the American Health Association. Laughing out loud has been found to lower stress hormones, decrease inflammation on arteries and raise levels of high-density lipoprotein (HLD or good cholesterol).

Gum and tooth health: Cleveland Clinic researchers have found that bacteria that can cause gum disease also may raise the risk of heart disease. Findings to date are mixed, but there’s only good that come of keeping teeth and gums healthy. Brush and floss every day if you don’t already, and see the results.

Get enough sleep: When we don’t get enough sleep, the heart is significantly impacted.5 It’s no surprise that the entire body needs its rest, but the heart works 24/7 and really needs to rest!

Remember, Kenzen® Nutrition is here to help fill in the gaps of anyone’s diet! From now until March 23, 2023, each purchase of a PiMag Waterfall® will be accompanied by a bonus bottle of Kenzen® Immunity; each purchase of a KenkoAir Purifier® will have a bonus bottle of Kenzen® Clarity; and each purchase of a Kenko Sleep Pack will contain a bonus bottle of Kenzen® Joint.

1, 2 3, 4 https://www.healthline.com/health/healthy-heart-tips#know-your-numbers

5 https://www.scripps.org/news_items/5146-5-heart-healthy-habits

Stress and the Mighty Trio: Immunity, Mental Clarity and Mobility

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Stress is the body’s way of responding to any kind of demand or threat. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the “stress response.”1

When working properly, the stress response protects us and allows us to stay focused and alert. For example, to avoid a car accident, we might slam on the brakes as our stress response. In this way, stress is a positive part of our lives.

Too much stress, however, can cause major damage to our bodies and minds—not only to health, but also to mood, productivity, relationships and overall quality of life. Stress can definitely put a damper on the pursuit of an Active Wellness lifestyle.

The varying levels of stress can be likened to a spectrum. At one end is “eustress,” the manageable levels of stress that help tackle challenges at work, school, or in relationships. Eustress does not necessarily feel comfortable, but it is useful and can help us succeed.

At the opposite end of the spectrum is “distress.” This is the type of stress that is destructive—it disrupts sleep and creates undesired tension, mood disorders and a negative outlook. Distress can occur when we are too busy at work, owe money, are grieving or suffering any type of painful loss.

Our personalities and perspectives on how we work, compete or play can affect whether stress takes the form of eustress or distress. For example, if there is a looming deadline and it worries or overwhelms us, we are going to experience distress. If that same deadline creates a sense of excitement about the ensuing outcome, we would experience eustress. We therefore are somewhat in control of the stress we live with, but we cannot foresee the future or the unknown.

When we get stressed out frequently, the body exists in a heightened state of anxiety most of the time. That can lead to serious health problems, since chronic stress disrupts nearly every system in the body and its functions. It can suppress the immune system, upset the digestive and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process. It can even rewire the brain, leaving us more vulnerable to anxiety, depression, and other mental health problems.2

Chronic stress occurs because stress is sneaky. It can creep up on us and we get so used to feeling stressed out that we don’t even notice its ill effects until they manifest in disturbing ways. That’s why it’s important to be aware of the symptoms that chronic stress can cause.

The three main areas that stress impacts are immunity, mental clarity and mobility. We need a strong immune system to fight disease, but stress weakens the body’s defenses. Stress can reduce the number of natural killer cells or lymphocytes in the body, which are needed to fight viruses, according to the American Psychological Association. It makes us catch colds or the flu more easily, for example.

Chronic stress can produce higher-than-normal levels of the hormone cortisol. This can hamper the body’s anti-inflammatory response and cause continual infections, according to recent immunology research studies.3

Issues with mental clarity include memory problems, inability to concentrate, poor judgment, persistent anxiety, runaway thoughts, constant worrying, moodiness, irritability and depression.

Mobility is affected when stress causes pain, tightness, soreness or spasms in the muscles. According to the American Psychological Association, muscles tense up during stress. When the stress is gone, the muscles then relax and release the built-up tension.

Other physical symptoms include skin breakouts, irregular heartbeats, fluctuating weight, trouble sleeping, indigestion and other digestive issues. If inflammation is persistent and widespread, it can contribute to chronic diseases, including the buildup of plaque on the arterial walls. This is just one of the many factors at play in the complex relationship between stress and the heart.  Stress is related to heart rhythm abnormalities, high blood pressure, stroke and asthma. Lung conditions include shortness of breath and rapid breathing.

Knowing our stress triggers can help us deal with them more effectively. Here are a few ways to cope with stress:

Exercise: Regular exercise is known to improve moods and relieve stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially when focusing attention on the physical sensations of each movement.

Make human contact: In this day and age of electronic devices, we often spend more time with screens than with people. The simple act of talking face-to-face with another human can trigger hormones that relieve stress. Even a brief exchange of kind words or a friendly look from another human being can help calm and soothe the nervous system.

Use the senses: Sight, sound, taste, smell, touch. The key is to find the sensory input that works best for each individual. Does listening to an uplifting song produce calmness? Is the scent of a favorite flower soothing? Research has shown that the act of petting a dog or cat not only comforts the animal, but also the human.  Everyone responds to sensory input a little differently, so finding the best use of any of the five senses can be a fun experiment.

Relax. Some people are good at letting go of stress at the end of the day and can relax. Others need to consciously practice the art of relaxation. Yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the polar opposite of the stress response. When practiced regularly, these activities can help reduce everyday stress levels and boost feelings of joy and serenity. They also may increase the ability to stay calm and collected under pressure.

Eat healthy food. “You are what you eat” doesn’t need to be taken literally, but it holds truth. Food can improve or worsen moods and affect how we cope with life’s stressors. Eating a diet full of processed and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of stress, while a diet rich in fresh fruit and vegetables, high-quality protein, and omega-3 fatty acids, can help us cope with life’s ups and downs.

Get enough sleep. Feeling tired can magnify stress. Getting restful sleep can be tricky because chronic stress can disrupt sleep. Making the sleep environment as comfortable as possible and adhering to a sleep cycle that allows for 6-8 hours can be helpful.

The pursuit of Active Wellness includes finding adequate ways to cope with stress. At Nikken, we have three nutritionals that may help in the “mighty trio”: Kenzen® Immunity, Clarity and Joint. From now until March 23, 2023, each purchase of a PiMag Waterfall® will be accompanied by a bonus bottle of Kenzen® Immunity; each purchase of a KenkoAir Purifier® will have a bonus bottle of Kenzen® Clarity; and each purchase of a Kenko Sleep Pack will contain a bonus bottle of Kenzen® Joint.

1, 2  https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes

3, 4  https://health.umms.org/2020/11/10/stress-immune-system/

A Healthy Start for 2023

Published on by Nikken

Wipe the slate clean each day! In life, we begin every day anew, but somehow the start of each year is when many of us decide to make resolutions or set goals. The reality is that without good health, we cannot do anything else, so total body wellness has to be an annual goal in one way or another.

We all know the ABCs for good health: restful sleep, clean air, fresh water, nourishing nutrition, adequate exercise and refraining from smoking, excessive drinking of alcoholic beverages and overusing medications and other addictive substances. All of this can be achieved, but consistency is the key. If we “fall off the wagon” in any area, wipe the slate clean, don’t beat yourself up and start fresh the next day.

Here are half a dozen things that may help make 2023 our healthiest ever:

1.         Pay attention to how your body feels. Are you constantly tired? Do you wake up in the morning feeling as if you never even slept? Commit to making changes, so that you have energy. It’s simple to say, “get enough sleep,” but so many of us don’t. It may require going to bed earlier or later than what you are currently doing. Striving for eight hours is fine, but be content to start with six or seven restful hours. Quality sleep not only makes us feel energized, but it also helps manage weight and cardiovascular health. Adequate sleep even helps us to think more clearly and accomplish daily tasks.

2.         Reach out to someone you care about but haven’t been in touch with regularly. Even if you don’t continue to reconnect consistently, you may be surprised what happens as a result of a simple phone call or “miss you” card in the mail. Remember that mental health is as important as physical health, and staying in touch with those we care about gives us a boost in multiple ways.

3.         We often forget to check important areas of our bodies, as many of us avoid going to the health practitioner unless we actually feel ill. This year, vow to get eyes, ears and teeth checked. Letting these three areas go untended can lead to problems down the road.

4.         Set aside time to read. Reading has different effects on our brains. Although studies largely focus on children, it is reasonable to believe reading vs. screen time has similar effects on adults. A 2020 study of 47 healthy children, aged three to five, found those who spent more than an hour daily on screens performed worse on cognitive tests than those who frequently read books with their parents or caregivers.1 Whereas screen time may produce a hypnotic effect, reading triggers thought. Regardless of age, retention of information and cognitive reasoning are precious.

5.         Make a conscious effort to be kinder to yourself. Sometimes we are kind to everyone else but we tend to be our own worst critics. The effect of being kind to ourselves has big health ramifications, all good ones! We really can help ourselves be happier!

6.         Weight loss is one of the most popular new year’s resolutions. It is also one that quickly fails and can even lead to depression. One alternative healthy habit to pursue is to simply ditch the sodas. Diet sodas with artificial sweeteners are even worse than the high-calorie sugary ones, because the chemicals added for flavoring may actually be health hazards.2 It’s not as big of a change as going on a special diet; it’s eliminating one item, but the positive results can be inspiring.

Nikken is committed to helping our Global Wellness Community live a healthy lifestyle, and our products reflect that. We are proud of our PiMag® water filters, Kenko Sleep System, KenkoAir Purifier®, Kenzen® nutritionals and True Elements® Marine Organic Skin Care as well as our vast array of magnetic support products. These products give you the power to take your health into your own hands, to sleep well, eat and drink well, breathe easily and obtain optimal hydration. They enable you to maintain the healthy lifestyle that gives you energy and ultimately, more joy.

1 https://sparktutoringservices.com/reading-time-vs-screen-time/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/

Prepare for Winter: Boost Your Immune System

Published on by Nikken

As autumn turns into winter, daylight grows shorter and temperatures go lower. In terms of darkness and lightness, we move from the warmth of the light into the coolness of the dark—in fact, winter consists of the most dark months of the year.

We think of warm weather as a time of lots of activity, vacations, and being outdoors. On the other hand, winter is associated with being indoors, dodging viruses and getting “cozy”—being snug as a bug in a rug, so to speak. This actually is not just a perception but true to life.

When we transition into winter, we are dealing with temperature changes and an overall shift in the atmosphere. This shift allows colds, flus and any number of viruses to emerge. It’s important to bolster our immune systems all year round, but especially during these transitional months when we are most susceptible to catching germs that abound in the colder climates.

We generally think of boosting immunity with a healthy diet filled with fruits and vegetables that are chockful of vitamins and antioxidants. Moving from autumn to winter is a great time to incorporate immune-enhancing minerals, such as iron, zinc and selenium. Iron can be found in red meat, fortified cereals, kale, broccoli, quinoa, and pulses. Zinc and selenium are found in protein-rich beef, turkey, chicken, shrimp, lobster and fish—if you are a vegetarian, you can get your fill in a handful of Brazil nuts! 

Beta glucans are natural sugars that help the immune system to recognize and destroy germs but our bodies don’t produce any of this particular type of soluble fiber, but we can eat things that contain them. Kenzen® Immunity contains mushroom blends that are rich in beta glucans, but we can also incorporate oats, barley, rice, wheat, seaweed and nutritional yeast into our daily diets. Those familiar with Kenzen® Immunity may take a couple of extra capsules when moving from season to season.

A healthy diet does wonders for an Active Wellness lifestyle, but it’s as important to get enough quality sleep. As daylight hours shorten, we are also susceptible to feeling less energetic during the longer “dark” hour.

Getting restful sleep goes a long way towards keeping mentally and physically well. Sufficient sleep will help keep us focused, less stressed and more confident. When we cannot get rejuvenating rest when sleeping, it not only affects our moods (tired and cranky) but also our overall ability to relax and feel well (tense muscles and achy body). The winter season is when it’s critical for us to recharge our batteries every night, so that we don’t face fatigue and stress during our working hours. Sleep goes hand-in-hand with boosting immunity: Research reveals that sleep deprivation prevents our immune systems from building up its forces, leading to less protection against bugs.1

There are still a few days left in October, so you can take advantage of our Autumn Kenko Makura Sleep Pack Special, perfect for getting ready for winter! Get any Makura Sleep Pack, and receive the pillow for free! In other words, when you purchase a Twin Size Makura Sleep Pack, you receive the one pillow for free—you only pay the price of the Kenko Naturest® Fit and Kenko Dream or Dream Light Comforter of your choice. When you purchase a Full, Queen or King Makura Sleep Pack, you receive two pillows for free. Don’t pass up these savings!

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768894/

Self-Care is Self-Empowerment

Published on by Nikken

As the old saying goes, “Prevention is worth a pound of cure.” A big part of prevention in the area of Wellness involves taking good care of oneself. Mothers and fathers too often are so busy taking care of their families that they don’t pay enough attention to their own health. The truth is, we can take care of others only if we are in good enough health ourselves.

According to the World Health Organization, self-care not only helps to promote better health, but it can also help people cope better when illness hits. Specific forms of self-care have also been linked to different health and wellness benefits. For example, exercise, having a sense of purpose in life and consistently getting restful sleep are all connected to living a longer life. On a daily level, a wholesome self-care routine is believed to help reduce anxiety and stress, improve energy levels and social interactions, and boost resilience and happiness.

What makes for an effective self-care plan? Since each of us is different, with varying priorities, body types and mental dispositions, an effective self-care plan needs to be customized. Consider what in life is overwhelming to you. At Nikken, we use the 5 Pillars of Wellness as a way to achieve balance. These 5 Pillars serve as a gauge to assess what we need to work on most in our lives. Is it physical (Body), mental (Mind), Family, Finances or social standing (Society)? Which of these areas stress us out and require the most attention? That’s how to devise a self-care strategy.

•          Make a list of the different parts of your life. This can be work, school, family members, non-family relationships, community events you’re involved with, and so on.

•          Evaluate what stresses you out. Then think about what you can do to ease the stressors. Sometimes easing stress requires setting boundaries and saying “no” without feeling guilty. In other words, we need to recognize when our plates are full and when they’re overflowing. Prioritize.

•          Think about the things that make you happy. Consider the activities that produce a relaxing effect. It can be as simple as a daily walk, a swim, a self-massage, grounding and meditating, talking to a friend or favorite relative, playing with a baby or your dog, listening to the birds—so many small and simple things that we sometimes forget to appreciate.

•          Taking care of yourself is just like everything else we learn to do: practice makes perfect. If we haven’t been practicing self-care for a long time, we’re not going to have a great plan we can work with right away. Take small steps, but do take a step. Take a deep breath and tell yourself: “It is ok.” Exhale and get on with it.

•          Every single day, take time to do something for yourself. It doesn’t matter whether it’s making your favorite cup of tea or going in a room and having a good scream. You know yourself best and whatever works for you is what’s best for you! Do not judge yourself!

•          Realize that your self-care strategy can change from day to day, definitely from year to year. Go with the flow. Assess and reassess your personal needs and adjust your plan to fulfill the changes in your life.

The International Self-Care Foundation includes health literacy as a pillar of self-care, meaning that any steps you take toward better understanding health information you need to make appropriate decisions about your health and well-being counts as self-care, too.1   Good self-care can help decrease the number of visits to a health practitioner but it also requires that we know when we need to get checked out by a doctor or hospital.

We can certainly make it a point to be knowledgeable in the six basic areas of Wellness and self-care: Health, Fitness, Nutrition, Appearance, Sleep and Mindfulness. At Nikken, we practice Active Wellness through the 5 Pillars of Wellness and our products reflect our commitment to self-care. Our magnetic, support, energy, PiMag® Water and HEPA air purifier products address Health & Fitness, we have organic Kenzen® Nutrition, True Elements® marine organic skin care addresses Appearance, Kenko Sleep Technology provides solutions for Sleep and Humans Being More training to emphasize Mindfulness.

1 https://www.everydayhealth.com/self-care/