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| October 6, 2024 |  |
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| | PRESENTED BY | |  |
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| | Good morning! Today we're covering a wide variety of topics, from IBS to cell phone use. Here's what we have in store for your leisurely Sunday reading: - A new "diet" plan that can improve IBS symptoms—plus weight management and sugar cravings!
- Why you should cut cell phone use back (and what to do with that time instead).
- Our favorite tips from personal trainers, including workout apps and burpee swaps.
- Signs you need more electrolytes, according to an RD.
Read on, then let me know: What are your favorite workout apps? I've been working from home a lot more lately and would love the recs. Reply to this email and let me know! | — Alexandra Engler, beauty & lifestyle director |
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| | Easy dietary swaps for IBSFor anyone who has had gut health issues, I'm sure a Google search has led you down the rabbit hole of FODMAP. - In case you don't know:
- FODMAP is an elimination diet that temporarily restricts fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) to help relieve digestive issues.
- It's currently the diet recommended for IBS patients.
- Lots of folks note that it's complicated and challenging to follow.
But new research shows that a far more simple dietary swap can improve IBS symptoms just as well—and increase weight loss and decrease sugar cravings.¹ - 150 patients with IBS followed one of two diets for four weeks: FODMAP or a starch and sucrose-reduced diet (SSRD).
- For both eating protocols, IBS symptoms improved for 75-80% of patients.
- But for the SSRD, patients lost weight and experienced reduced sugar cravings.
The researchers noted this is a positive finding because SSRD is easier to follow than FODMAP—and is not an elimination diet. You just need to reduce your overall sugar and starch intake as a whole, but you're still allowed to have them on occasion. +Low sugar swaps: |
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| | PRESENTED BY | | |
| Improve sleep & longevity |
|  | The truth: If there's one factor that's a safe bet to improve longevity, it's getting high-quality sleep. The research: One study found that adhering to good sleep habits (such as getting 7-9 hours consistently throughout the week) may increase lifespan by up to 4.7 years, on average.² The how-to: So how do you improve sleep habits? One of the most effective ways to improve sleep quality is through your environment, such as: - Relaxing music has been shown to help individuals transition into sleep faster.³
- Air purification has been shown to increase total sleep time.⁴
- An organized bedroom may help improve overall sleep quality.⁵
The gist: If you want to help improve your sleep, update your sleep surroundings. Find functional, stylish, and affordable ways to optimize your space at your local IKEA store—from sleek air purifiers and room speakers to full closet organizers. | |
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| | If you do one thing this week…cut back on your phone use by 1 hourSure, we've all heard the advice we need to be off screens more. But that doesn't mean it's easy advice to follow—especially when work emails and notifications start popping up. But new research shows that not only will cutting down cell phone usage make us happier overall, but it improves work satisfaction and motivation.⁶ - Researchers evaluated individuals from a variety of sectors and put them into one of four groups:
- The smartphone group reduced their cell phone use by 1 hour a day.
- The sport group increased physical activity for 30 minutes a day.
- A combination group practiced both phone reduction and movement.
- And a control group didn't change their habits.
- Here's what they found:
- The first three groups had improved mental health and feelings of control.
- In the groups that reduced phone usage, work satisfaction, motivation, and work-life balance improved significantly.
So put away your phone after work hours—and better yet, maybe use that time to get moving. +Digital detox |
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| | |  Credit: Ivan Gener / Stocksy | |
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| Find your sleep solutions | | | From blackout curtains to create a dark environment to your perfect mattress, your local IKEA store has all you need to update your bedroom—and most importantly—help optimize your sleep. |
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| | Tips From An RD: Signs you need more electrolytesElectrolytes are just a term for minerals that carry an electric charge. This includes sodium, potassium, magnesium, chloride, phosphorus, and calcium.⁷ Many people fall short on getting the minerals they need daily.⁸ Electrolytes help with hydration by ensuring the body can actually absorb and use the water you drink—preventing dehydration in the presence of sufficient water intake. Signs that you need more of these minerals⁹ - Your muscles cramp: Electrolytes aid in proper muscle function, and you likely need more potassium, calcium, or magnesium, if your muscles are feeling weak or crampy.
- You have some brain fog: Electrolyte imbalances can impact the brain, and may lead to mild headaches or confusion.
- Low energy: Low electrolyte levels can affect nerve function and how well your body produces energy—leading to feelings of fatigue, weakness, or general tiredness.
- You feel nauseous after a workout: You lose electrolytes in sweat, and if you lose too much without proper replenishment during or after exercise, you may feel queasy.
- You feel dizzy: Sodium and potassium play a big part in regulating blood pressure, and changes in blood pressure can lead to feelings of dizziness.
+ Fully charged | - mindbodygreen editor &
author of mbg's newsletter Functional Food,
Molly Knudsen, M.S., RDN | That's it for the long game—hope you're geared up for the week ahead of you. |
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| | Want more from mindbodygreen? Find us here: | |
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| | |  | Alexandra Engler | Beauty & Lifestyle Director |
| | | Emma Engler, M.S. | Nutrition Research Scientist |
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| Forwarded this email? CLICK HERE to subscribe for free! | |  | | | *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. | | © 2024 mindbodygreen, All rights reserved.
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