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Is Frequent Night-Time Urination A Plague On Your Sleep? Here Are 12 Simple Solutions




Are frequent trips to the bathroom throughout the night disrupting your needed hours of shut-eye? 

Are you making more than a few trips to the restroom per night?

If you find yourself needing to pee more than a couple of times per night, you’re not alone!

Millions of people suffer from frequent night time urination, a condition also referred to as nocturia. 

So then, what causes nocturia? And, what can you do to decrease the frequency of this sleep disrupting, inconvenient, night time problem? 


Frequent trips to the bathroom to void your bladder throughout the night time hours, when you should be (and want to be) sleeping is known as nocturia. 

These frequent disruptions in sleep to get out of bed to urinate can result in 

  • daytime sleepiness
  • irritability
  • a hindrance to both physical and cognitive functioning
  • depression 
  • a higher rate of mortality overall (potentially due to the threat it poses to needed, healthy sleep)

Nocturia, however, isn’t the problem…it’s just the term that describes the symptoms of other conditions. 

Sleep disruptions, a decrease in bladder capacity, and excess nighttime urine production are all thought to be the root causes of nocturia. 

However, there are other controllable factors that contribute to frequent night time urination, such as: 

  • caffeine and alcohol intake
  • medications
  • sleep patterns or behavior
  • sedentary lifestyle
  • drinking too much prior to bedtime

While increased trips to the bathroom throughout the night could potentially be the result of underlying conditions like diabetes, high blood pressure, or a sleep disorder, less serious causes may be the culprit. 

So, here are 12 simple solutions to consider, each of which is known to reduce nocturia. 

12 Simple Solutions To Reduce Nocturia

1- Reduce Night Time Fluid Intake

As obvious as this suggestion is, we can easily overlook how much we’re drinking in the evenings, and then we can be prone to take this to extremes as well, consuming too little fluids for fear of drinking too much. 

So, what’s a good rule of thumb when it comes to evening fluid intake? 

  • Definitely skip that large glass of water (or wine) right before slipping into bed. 
  • Be careful not to consume foods high in water content too close to bed (most fruits and vegetables, but especially celery, peaches, watermelon, berries, cantaloupe, cucumber).
  • Begin monitoring fluid intake 4-6 hours prior to bedtime. 

2- Reduce Alcohol And Caffeine Intake

Alcohol and caffeine are both bladder stimulants. Drinking either throughout the day can lead to frequent night time urination. 

Consider limiting caffeine to the morning hours. 

And, consider cutting back your alcohol consumption to only one drink (or skip it entirely) per day to see if this helps to control your night time trips to the bathroom. 

3- Skip Foods That Cause Irritation

We just mentioned the detriment that alcohol and caffeine can have on your bladder, but there are multiple foods that can cause irritation as well. 

  • Chocolate
  • Processed foods
  • Tomatoes (tomato sauces and salsa included)
  • Spicy foods (hot sauce, chili peppers, etc)
  • Acidic fruits and fruit juices (citrus)

The above foods can all cause or exacerbate irritations in/to your bladder which can keep you rushing to the bathroom to void more often than you normally would. 

4- Improve Sleep Hygiene

Sometimes sleep health has more to do with your frequent night time bathroom trips than excess fluid in your body. 

Not being able to sleep, or insomnia, can actually contribute to or exacerbate nocturia. Perhaps you’ve experienced nights where you can’t sleep, and get up several times thinking you need to urinate, but you can hardly go? 

If insomnia, not nocturia, is keeping you up at night, try the following to improve your sleep hygiene, thus helping you to stay asleep longer, lessening your night time bathroom frequency. 

  • Turn off electronics a few hours prior to bedtime. 
  • Keep your bedroom clean and free of clutter. 
  • Change your sheets regularly. 
  • Keep afternoon naps to 30 minutes or less. 
  • Establish a consistent night time routine to train your body for sleep. 
  • Keep your bedroom temperature cool (60-67 degrees Fahrenheit).
  • Keep your bedroom dark. 
  • Try to go to sleep and awake at the same time each evening and morning. 

5- Elevate Your Legs Prior To Bedtime

One way to redistribute fluid that can build up in your lower extremities is by elevating your legs. 

Spending some time each day with your legs level to, or elevated above, your heart can help you to urinate more frequently during the day, potentially keeping you from urinating throughout the night. 

6- Take An Afternoon Nap

Similar to the notion of elevating your legs, lying down for a short afternoon nap can work to redistribute fluid into your bloodstream, keeping it from accumulating in your legs, feet, and ankles. 

Upon waking from your brief snooze, be sure to void your bladder, thereby eliminating this excess fluid. 

7- Exercise

Another way to effectively redistribute any built up fluid within your body is through movement. 

Regular exercise keeps excess fluid from building up by redistributing it to your bloodstream to be processed or filtered out throughout the day, resulting in fewer night time bathroom trips. 

8- Pelvic Floor Exercises

Aside from general exercise, strengthening your pelvic floor can go a long way in helping to control and support your bladder. 

You won’t need weights or a yoga mat, either. 

Pelvic floor exercises, also known as kegel exercises, are performed by contracting and relaxing your pelvic floor muscles. 

If you’re unfamiliar with this muscle group, you can identify these muscles during your next trip to the bathroom to void your bladder. 

When you’re urinating, interrupt the flow of urine, hold for roughly 5 seconds, then resume urinating. Your pelvic floor muscles are what you “tightened” to interrupt your urine flow. 

And, now that you are familiar with this muscle group, you can perform these exercises outside of your trips to the bathroom. 

Some insist you should lie flat and concentrate on this muscle group, contracting or tightening for 5 seconds then relaxing for 5 seconds, repeating this process 4-5 times in a row a few times a week. But, you can honestly do these exercises anywhere (incorporating the same frequency): at your desk, sitting on the couch, in line at the grocery store, or in the kitchen while making dinner.  

9- Wear Compression Socks

If you experience swelling in your legs, ankles, or feet, the fluid you are retaining will then reenter your bloodstream upon lying down. 

This, in turn, increases your blood pressure, thus causing your kidneys to create more urine in an effort to flush this excess fluid out of your body. 

Wearing compression socks places pressure on your legs, takes the pressure off of your veins, and allows the excess fluid to continually be redistributed and appropriately processed throughout the day.  

10- Modify Diuretic Med Schedule

If you’re already taking a prescribed diuretic, talk to your doctor about taking your medication in the afternoon. 

Taking these meds in the afternoon will result in more urine output in the afternoon and evening, potentially resulting in less output in the night time hours. 

11- Keep A Bladder Diary

Monitoring your urine output through both day and night time hours can help you effectively pinpoint trends in your bathroom activity. 

Track when (or how often) you pee throughout the day and night, how much urine you’re producing, document what medications you’re taking and what time of day you take them, and what liquids you’re consuming and when you consume them (tracking foods can be helpful as well).

A bladder diary can help you identify trends which may help you narrow down what’s causing your nocturia completely, but if not, you can share your findings with your doctor to help him/her better understand the situation. 

12- Talk To Your Doctor

If you find that behavioral changes do not effectively address your increased urine output during the night time hours, it may be time to see a doctor. 

A doctor should be able to effectively help you get to the source of what is causing your body to increase urine production at night. 

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Low Carb Diet May Induce Remission Of Type 2 Diabetes




Low-carb diets have been popular for some time now due to their proven substantial benefit to weight and/or fat loss. 

But, recent findings have shown that the benefits may be even greater than once believed…even inducing remission in people with type 2 diabetes. 

That’s right, aside from weight loss, improved cholesterol levels, potential boosts in brain health, and benefits to the health of your heart, low carb diets are now proving effective for diabetes patients as well. 

So, what is it about restricting carbs that brings such great benefits to those with type 2 diabetes? And, can these results be sustained long term? 

As low carb diets are often said to be difficult to maintain over long lengths of time, what can you do to ensure you don’t get burnt out?

Let’s take a look…

The Effects Of Carb Restriction On Type 2 Diabetes

The findings of a recent study have the diabetic world buzzing, and rightfully so!

Earlier this year, researchers at Texas A&M studied results from randomized trials assessing the effectiveness of low carb diets amongst those individuals with type 2 diabetes.

These studies found that participants who followed a low carb diet raised the likelihood of their diabetes going into remission by 32%.

Concerning 1,357 participants (spanning several studies), most of whom were between the ages of 47-67 and overweight or obese, those who saw such results followed a strict low carb eating regimen for 12 weeks. 

Researchers checked in on participants at both 6 and 12 months, and the greatest benefits were seen at 6 months. 

At 12 months, while some participants were still in remission, those rates were lower than the 6 month mark. 

The hypothesis is that those individuals who remained diligent in their adherence to a low carb diet saw continued benefit, while those who were less consistent lost the benefits related to their type 2 diabetes over time. 

So then, how exactly does restricting carbs benefit patients with type 2 diabetes?

Essentially, you can think of carbs to type 2 diabetes in a similar way that we think of milk to those with lactose intolerance. 

With lactose intolerance, a person’s body can not accurately process lactose. 

In the case of type 2 diabetes, a person’s body can not accurately process carbohydrates. 

So, someone who can not process carbohydrates accurately or efficiently, when consuming foods rich in carbs will experience high levels of blood sugar (consistently) and even weight gain. 

Normally, when we consume carbohydrates they get broken down into sugar. This sugar then enters our bloodstream causing blood sugar levels to rise. 

This spike then tells your pancreas to produce insulin to help your cells to absorb that blood sugar for energy (both for storage and immediate usage). 

In cases of type 2 diabetes, over time the body stops responding to that insulin which causes blood sugar levels to remain too high for too long. And, eventually that insulin production can stop altogether. 

So, for type 2 diabetes patients, eating a low carb diet decreases the strain on the body and lessens the body’s propensity to produce too much insulin. 

As eating fewer carbs helps the body to maintain healthy blood sugar (or blood glucose) levels, carb intolerance and insulin resistance improves as well.

Obviously then, maintaining a low carb lifestyle would be a crucial component in continuing to reap those rewards in one’s fight against diabetes, but many would argue this to be a difficult task. 

So, how can you successfully restrict carbs long term? 

Tips For Success While Cutting Down On Carbs

One of the biggest hurdles to successfully reaping the rewards of a low carb diet long term is the (often deemed) lack of sustainability of such diets. 

Even registered dieticians and nutrition experts agree that cutting carbs long term can be difficult…but certainly not impossible! 

So, what tips do the experts give regarding low carb success? 

1- Slow And Steady Wins The Race

Low carb diets can be highly restrictive. And, one mistake that many make is to dive headfirst into the deep end…no looking back. 

While such ambition is admirable, dietary restrictions of any kind that are fast and furious often fizzle out before they finish. 

Therefore, the experts recommend an approach with a slow beginning. 

Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital in New York City advises her patients to “start with one meal at a time.” 

Dr. Sood recommends beginning with dinner as the meal to tackle first: “Aim to lower carb intake (at this meal) by about 50% by swapping out unhealthy, starch-packed carbohydrates for healthier sources such as healthy grains or lentils.”

From there, you can then begin to make similar healthy swaps at lunch, then breakfast, and snacks. 

2- Stay On Track Through Tracking

Keeping a food diary or journal to keep track of not only what you eat, but how those foods affect your body is a proven method to help you stay on track. 

I know that many people don’t like the idea of tracking food long term, but consider doing so as you begin your low carb eating regimen to see how your body reacts to various foods, track your gains in energy, and keep you motivated. 

In time, you may find that you don’t need to track as often. And, you can always drop or pick up this healthy habit as needed. But, in the beginning, keeping track is a great way to foster success. 

3- Talk To Your Doc

Keeping your physician in the loop when dealing with type 2 diabetes is very important. 

Your doctor or specialist knows your situation and can recommend a plan best suited to your needs. 

As different carbs affect different people in different ways, your doctor or a nutritionist can guide you to the best choices for your specific needs. 

4- The Buddy System

As with any diet or healthy eating plan, there’s often help in numbers. 

In fact, studies have shown people are more successful at adhering to dietary changes (and losing weight) when they have the support of a friend or buddy. 

Sticking to any diet long term is difficult, but having a support system along the way can increase your chances of long term success. 

5- Variety Is The Spice Of Low Carb Life

While there are plenty of delicious low carb food options available for breakfasts, lunches, dinners, and snacks, not experiencing a variety of those options can hinder your ability to stay low carb long term, thereby missing the benefits to be had (especially regarding type 2 diabetes). 

Many cultures have eaten low carb diets for centuries, so…we can do it…we’ve just got to stay out of boring ruts when it comes to our food choices. 


Studies have proven that low carb diets can cause type 2 diabetes to go into remission. 

The only problem is, these results aren’t sustained long-term (post 12 months) if patients do not remain on a low-carb diet. In other words, at this point, research suggests that low-carb eating needs to become a lifestyle to reap long-term healthy rewards. 

So, if you have type 2 diabetes, consider talking to your doctor (first and foremost) about how a low-carb diet may benefit your condition. 

Then, once you get the green light and some direction from your physician or specialist, don’t forget to ease into this style of eating, keep track of your food intake and progress, incorporate a variety of foods, and enlist the support of a friend for long-term success. 

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Muscle Strengthening Found To Lower Risk Of Death From All Causes




Do you incorporate practices into your daily or weekly routine for the benefit those things bring to your health and well-being? 

Take coffee, for instance. Many folks enjoy their daily cup of joe knowing it can improve cognitive functioning and decrease the risk of certain diseases, even lowering the risk of mortality from all causes. 

Or, what about your sleep habits? Do you aim to get a specific number of hours of restful sleep each night for the purpose of improving cardiovascular health, even adding length to your life? 

Those are only a few examples of both foods and practices that, when incorporated into our lives, can improve our health and may even allow us to live longer. 

And, according to the experts, upon analyzing research spanning more than three decades, muscle strengthening can be added to the list of things we can easily incorporate into our lives to add length to our days!

Spoiler alert: adding just 30 minutes of muscle-strengthening activity per week can help you reap this reward!

So, let’s take a look at the benefits of muscle training (strengthening), and then we’ll look at the science and discover some simple, practical ways you can boost your health and lower your overall risk of death.

Benefits Of Muscle Training

Muscle training, or strengthening, exercises offer a wide variety of benefits to your health, so before we dive into the research, let’s quickly explore just a few of those benefits…

1- Improves Bone Density

Studies show strength training to be capable of significantly increasing bone mineral density. 

This is explained by a few things that occur as you increase the strength of your muscles:

  • Weight-bearing exercises done while standing cause gravity to pull downward on the body, slightly stressing bones and muscles, thereby causing them to strengthen. 
  • Each time a muscle contracts throughout exercise, it pulls on the bone where it is attached. This pulling essentially mimics a trauma, causing the cells in the bone to stimulate the production of structural proteins which work to build up and strengthen the bone. 

2- Improves Mental Health

Strength training has been shown to improve symptoms of both depression and anxiety. 

Some believe, as in the case of high-intensity aerobic exercise, that these improvements are linked to a release of endorphins or increased endocannabinoid levels. 

And, according to research findings from the Harvard School of Medicine, “strength training provides an opportunity to overcome obstacles in a controlled predictable environment, increasing mental resilience.” 

3- Raises Basal Metabolic Rate

When you do strength or resistance training, your body requires specific amounts of energy based on how hard you are working. 

Then, your body continues to burn calories at that rate as it returns to a state of rest even after you’ve finished exercising, known as excess post-exercise oxygen consumption. 

In the case of strength training, after you’ve put in a particularly intense amount of work, this amount is essentially amplified as you then continue to burn calories at this high metabolic rate through recovery. 

Then, as you build lean muscle mass through your efforts, the physical activity that you engage in will require your muscles to burn even more calories as each kilogram of lean muscle mass increases your metabolic rate by upwards to 100 calories per day. 

Mathematically stated: 

  • great efforts put into strength training equal great caloric burn post-workout session
  • lean muscle mass building through strength training equals greater calorie burn in your workouts 

4- Helps Maintain A Healthy Weight

Now this may seem obvious after the last point, but those gains in muscle and potential extra calorie burn kick in to aid you as you seek to maintain a healthy body weight.

Not only can you shed pounds with those calorie burn gains, but studies have shown resistance training (one type of muscle strengthening exercise) works to help dieters keep those pounds off, with a weekly commitment to muscle training activity preventing weight gain as well as keeping visceral belly fat at bay. 

5- Controls Blood Sugar

Studies have shown that as you build muscle this also improves the uptake and use of glucose within the muscle. 

Transporters within the cells of the muscle travel to the bloodstream to get glucose and then bring it back to the muscle. When you strengthen the muscle, this makes that process more efficient, bringing more glucose into the muscle thereby lowering blood sugar levels. 

For this reason, people with type 2 diabetes are encouraged to incorporate muscle-strengthening exercises into their weekly routine. 

Research, Muscle Strengthening, And A Lowered Risk Of Death

As we just saw above, and as we’ve known for some time, the benefits of exercise are great, but did you know (aside from the title and intro of this article) that this benefit list includes the ability to reduce the risk of death from all causes? 

However, those benefits can seem vague. After all, how much exercise brings these benefits? 

What type of exercise benefits you the most? And, how much benefit are we talking about here? 

Well, a group of scientists at Tohoku University in Japan have recently analyzed multiple international studies, spanning over three decades, to bring us those answers. 

The studies reviewed included research conducted over the course of 2-25 years on adults who were healthy (lacking any major health concerns), with a centralized focus on 16 particular studies from the United States, England, Scotland, Australia, and Japan. 

These studies involved a large number of participants, both men and women, from samples with as few as 4,000 to as many as nearly 480,000 people, including ages ranging from 18-97.

Participants in each study did a variety of physical activities, including aerobic and muscle-strengthening exercises. 

And, as the team analyzed the data, one thing stood out: you don’t have to exercise for hours and hours each week to improve your health and reduce your risk of death!

Incorporating just 30-60 minutes per week of muscle strengthening exercises proved to lower the risk of death from all causes, including heart disease and cancer, by 10-20%. 

Even better, when strength training activities were combined each week with aerobic exercise, the risk of death decreased by 40%, the threat of cardiovascular disease dropped by 46%, and the risk of death by cancer reduced by 28%. 

Another bonus? The types of muscle-strengthening exercises that will allow you to reap these rewards aren’t only those typically done in a gym setting. 

Muscle strengthening activities are beneficial due to their (positive) impact on your musculoskeletal health. 

And, while those types of activities certainly include lifting weights, using resistance bands, doing push-ups, pull-ups, sit-ups, squats, and lunges, they also include practical work such as heavy gardening and shoveling.

Furthermore, according to the physical health guidelines in the UK, even yoga, pilates, and tai chi, as well as wheeling a wheelchair, lifting and carrying children, and carrying heavy shopping bags are considered to be worthy muscle strengthening exercises as they work to benefit the musculoskeletal system. 

While there were limitations to the analysis done here, such as limited data, a lack of diversity in the population of participants, and data collected through observation as opposed to clinical trials, there is still much to be gleaned from the information reviewed. 

But, this new analysis of data can serve to add to what we’ve already known concerning a reduced risk of death with muscle strengthening exercise, now giving us precise “doses” or prescriptions for how much time we should spend engaging in such activities to reap optimal rewards. 

And, as we mentioned above, that prescription reads 30-60 minutes spent weekly doing muscle strengthening exercises to lower the risk of all causes of death (by 10-20%), with added benefits to being reaped when including aerobic exercise alongside your muscle strengthening routine. 


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Healthy and Delicious: Creative Ways to Add Flavor to Your Meals with Nutrient-Rich Options



When it comes to healthy eating, many people often think of bland and tasteless meals. However, eating nutritious food does not have to be boring or flavorless. In fact, there are plenty of ways to add flavor to your meals while still keeping them healthy and nutrient-rich.

There are a number of nutrient-rich options that can help enhance the flavor of your meals without adding excess calories or unhealthy ingredients. Here are some creative ways to add flavor to your meals with these healthy options:

1. Fresh Herbs and Spices: Fresh herbs and spices are a great way to add flavor to your meals without adding extra calories or unhealthy fats. Basil, cilantro, parsley, and mint are all great options for adding freshness and flavor to your dishes. Spices like turmeric, cumin, paprika, and cinnamon can also add depth and complexity to your meals.

2. Citrus Fruits: Citrus fruits like lemon, lime, and orange can add a burst of flavor to your dishes. Squeeze some fresh lemon juice over grilled chicken or fish, or add some lime zest to your guacamole for a bright and tangy kick.

3. Nuts and Seeds: Nuts and seeds are not only packed with nutrients like protein, fiber, and healthy fats, but they also add a delicious crunch to your meals. Sprinkle some chopped almonds or walnuts over a salad, or toss some pumpkin seeds into your oatmeal for added texture and flavor.

4. Fermented Foods: Fermented foods like kimchi, sauerkraut, and kefir are not only good for your gut health, but they can also add a unique and tangy flavor to your meals. Add kimchi to your stir-fry or top your avocado toast with sauerkraut for a tasty and probiotic-rich boost.

5. Nutritional Yeast: Nutritional yeast is a great way to add a cheesy and savory flavor to your meals without the added calories and saturated fats of real cheese. Sprinkle some nutritional yeast over your popcorn, pasta, or roasted vegetables for a delicious and dairy-free alternative.

By incorporating these nutrient-rich options into your meals, you can add flavor and excitement to your dishes while still maintaining a healthy and balanced diet. Experiment with different herbs, spices, fruits, nuts, and seeds to discover new and innovative ways to enhance the taste of your meals. With a little creativity and some healthy ingredients, you can create delicious and nutritious meals that will satisfy your taste buds and nourish your body.

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