Down To Earth 🌎
Estimated read time: 5 minutes and 34 seconds
Happy Friday!
I’m currently writing this at 2am since yes I dropped the ball but don’t worry I actually wrote the content of this email the day before and it’s just this intro that is lagging behind today, so enjoy :)
Let’s jump in!
- 🍽️ The Evening Habit Cardiologists Wish You’d Drop ASAP
- 🦴 The Truth About Cracking Your Own Back
- 🧠 Why Sleep Outsmarts Exercise
- 🛌 Why Your Sleep Side Matters
🍽️ The Evening Habit Cardiologists Wish You’d Drop ASAP
You might worry about smoking, late-night booze, or binge-watching till 3 AM damaging your heart.
But surprise! Cardiologists are waving red flags over a sneaky little habit you probably didn’t expect: eating heavy meals right before bed.
Why is this a big deal?
- Digestion is a full-body workout 🚴♂️
When you chow down late at night, your body has to send extra blood to your stomach and intestines to handle all that food.
That means your heart is forced to pump harder and faster when it should be chilling out and preparing for sleep.
More work for your heart = stress on your cardiovascular system = not great.
- Meet your body’s internal clock ⏰ (aka circadian rhythm)
This clock isn’t just about knowing when to wake up — it regulates sleep, blood pressure, hormone levels, and metabolism.
Eating late confuses this clock. Imagine trying to set your alarm but someone keeps changing the time!
Result? Disrupted sleep patterns, weight gain, and higher cholesterol.
- Sleep = Heart Health Superpower 🛌💪
Sleep lowers heart rate and blood pressure—giving your heart a mini vacay each night.
But if you eat late, digestion can mess with your sleep quality, and poor sleep ramps up inflammation and cortisol (the stress hormone), which cranks up blood pressure and heart strain.
What to do instead?
🕒 Stop eating at least 90 minutes before bed. Make this your new golden rule. If you really need a midnight snack, go for:
• A small handful of unsalted nuts (hello, healthy fats!)
• Some cherries (nature’s melatonin makers)
• A cup of herbal tea like chamomile (sip, relax, and thank your heart)
Article Link
🦴 The Truth About Cracking Your Own Back
Ever caught yourself cracking your own back or neck, thinking you’re giving yourself a magical realignment?
Well, spoiler alert: that popping noise doesn’t mean you fixed anything!
Here’s the scoop:
The click or crack sound you hear?
It’s not a magic “a-ha!” moment for your spine.
In fact, chiropractors use many techniques that don’t even make a sound.
So, auditory fireworks ≠ proper spinal adjustment. 🎆
When you’re cracking yourself, you’re forcing your spine to move beyond its normal limit.
Imagine trying to unlock a stuck door by shaking the walls around it instead of the lock itself.
Often, the vertebrae making that “pop” noise aren’t where the real problem lives!
They’re just the neighbors of the locked-up joint shouting, “Hey, I’m moving!”
Here’s why this matters:
- Proper spinal alignment isn’t about any movement; it’s about the right movement in the right place.
- Self-cracking is like shaking a vending machine hoping candy drops out—messy and not targeted.
If you hear weird clicks during stretches or yoga, don’t just brush it off. It might be your spine’s way of saying, “Help! Something’s stuck.”
That’s your cue to get a professional check-up rather than trying to be the DIY chiropractor.
And if you feel that irresistible urge to crack your back… ask yourself:
Do I really need to?
Often, the answer is no—your body is just craving that endorphin rush, which is totally normal but not a fix.
Article Link
🧠 Why Sleep Outsmarts Exercise
We all know exercise is awesome for your brain as you age—think of it as a brain boost with every squat and sprint.
But here’s a sneaky plot twist from research in Lancet Healthy Longevity: if you’re not sleeping enough, your workouts might not protect your brain as much as you think.
Researchers studied data from the English Longitudinal Study of Aging (ELSA) over 10 years.
They looked at how active people were, how much they slept, and how their brains performed on cognitive tests.
Here’s the kicker:
- People who exercised regularly but slept less than 6 hours a night actually experienced faster cognitive decline over 10 years.
- By the study’s end, their brain performance was no better than less active folks.
On the flip side, if you’re active AND getting a solid 6 to 8 hours of sleep, your brain stays sharper for longer! 🌟
Why does this happen?
When you exercise, your body releases chemicals that help grow and protect brain cells.
But sleep is the secret repair mode—it clears out brain “trash,” consolidates memories, and resets your mental batteries.
No sleep = your brain misses out on the cleanup crew and repair crew, meaning exercise’s benefits don’t fully land.
Article Link
🛌 Why Your Sleep Side Matters
Believe it or not, how you sleep is a huge deal for your health.
From your breathing and digestion to your spine, and yes, even your face’s wrinkle game. 😴✨
Here’s the sleep-position lowdown, backed by science and sprinkled with a bit of snooze wisdom:
The “Worst” Position: Sleeping on Your Back? 🤔
- When you lie flat on your back (aka the supine position), gravity can be a bit of a troublemaker.
- It pulls your tongue and soft palate back, narrowing your airway.
- This narrowing can cause snoring and, worse, sleep apnea—a serious condition where your airway collapses, causing breathing pauses during sleep.
Why care about sleep apnea?
Because it messes with your rest and is linked to:
- Mood swings & irritability
- Mental health hiccups
- Insulin resistance (hello, diabetes risk!)
- High blood pressure
- Heart disease and stroke
And guess what? Back sleeping can also invite heartburn because stomach acid can sneak its way back up the esophagus. Ouch! 🔥
But Wait, It’s Not All Bad Lying on Your Back…
- This position is actually a win for babies: it lowers the risk of sudden infant death syndrome (SIDS) by keeping airways clear.
- For adults, it helps spinal alignment, reduces sinus buildup, and keeps your face pillow-contact minimal, which means fewer wrinkles and breakouts. Bye, pillow-face! 🛏️👶
The “Best” Position: Sleeping on Your Side 💤 (Especially the Left Side!)
Experts are pretty clear: side sleeping—left or right—is the sweet spot for adults, especially if you want to dodge snoring and sleep apnea.
Why? Here’s the magic of your left side:
- Digestion delight! 🍽️
Your stomach and pancreas hang out just right, letting digestion flow naturally.
- Heartburn hero 💪
Lying on the left keeps your stomach below your esophagus, making acid reflux harder.
- Lymphatic system VIP channel 🚰
The lymphatic system, responsible for clearing out waste and preventing swelling, is more active on the left.
- Spine savior 🦴
Side sleeping helps align and decompress your spine, easing back pain and stiffness.
- Pregnancy perk 🤰
For mamas-to-be, left-side sleeping reduces pressure on the big blood vessel (inferior vena cava), improving blood flow to baby and minimizing stillbirth risk.
But Don’t Get Too Cozy… Side Sleeping Has a “But”
- It can put lots of pressure on one shoulder, causing pain or stiffness.
- Resting your face on the pillow all night might lead to wrinkles and breakouts on that side.
Article Link
📚 Ryan's Book Of The Week |
If stress were a sport, most of us would be Olympic-level by now. 🥇😅
This week’s book is a game-changer for understanding what stress actually does to your body and how to break the cycle before it breaks you.
💡 Why read it?
- Learn how your body holds onto stress (and how to let it go).
- Discover why “just relax” doesn’t work and what actually does.
- Get real, science-backed tools to help you recover, not just push through.
This isn’t about bubble baths or mantras. It’s about healing your nervous system so you can show up fully alive.
🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
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