As much as the act of properly brewing and drinking tea allows you to slow down and take a mindful moment for yourself, the contradictory reality of daily life can make this difficult to do as often as you’d like. Here are some tips on how to make it easier to incorporate tea into your daily routine.
How often have you burned your mouth sipping from your thermos filled with scalding hot tea? It’s no wonder you end up giving up on it, bringing home a mostly full thermos at the end of the day. The solution? Fill your thermos with tea that is already at a comfortable drinking temperature—not too hot. A good thermos should keep your tea warm pretty well throughout the day. Don’t have the time in the morning to brew your tea and then wait for it to cool to the perfect temperature? Just make a slightly stronger brew with hot water as per usual, pour it into your thermos half or 2/3 of the way, and fill the rest with cooler water. Life isn’t perfect. Some tea is better than none!
If your thermos doesn’t retain temperature well, or is uncomfortable to use, you’ll likely end up neglecting to use it; and even when you do, you may not drink from it as often as you’d intended, especially if you get busy or are driving a lot. Choose a thermos that retains temperature well, and is comfortable and easy to use. Take a look at our ceramic-coated Fellow thermos with various functional lid options.
Sometimes being at home all day makes it even easier to forget to have tea, simply because we become too comfortable or distracted. Try filling a thermos as you would when going out or to the office, and take it around with you in the house. It’s much more efficient than going back and forth to the kitchen to pour yourself a mugful, leaving it on a shelf to cool, forgetting about it, and then finding it has gone cold when you go back to it, if you go back to it. A thermos is just as convenient to use at home as it is on the go. We're loving the Poketle All Glass Travel Mug.
Just like having the right thermos, the right teapot will make it easier for you to brew tea more regularly. Uncomfortable objects make for less use of them. Check out our Easy Teapot which comes with a built-in strainer!
Throw some tea leaves or powder into your water bottle and go. The tea will cold-brew over the next minutes and hours on its own, infusing your water with the extraordinary benefits. Some of our favorite teas for this are Early Spring and Matcha Green.
Got more tips on how to make it easier to incorporate into your daily routine?
Share them with us at info@wildorchard.com with "Daily Tea Tips" as your subject.
As we age, our ability to think, remember and reason can get weaker. However, simply growing forgetful with age, and developing dementia (e.g. Alzheimer’s, Parkinson's, etc.) are different. Small vessels in the brain become damaged over a long period of time. When abnormal proteins accumulate in certain parts of the brain, they damage healthy brain cells and cause them to die. In healthy people, the brain’s immune function removes these abnormal protein plaques by responding to the inflammation they cause. But when this response doesn’t happen properly and the inflammation continues for a long time, the brain cells become damaged and dementia takes root. As there is no cure for dementia, it is important to work on prevention. But how?
Catechins are a natural antioxidant found in fruits, vegetables, and even wine and chocolate, but most abundantly in green tea. The main catechin in green tea is called EGCG (epigallocatechin-3-gallate). Because the brain is such an important organ in our body, it has a natural barrier that carefully screens what passes through from the blood into the brain (like a bouncer guarding the door of a VIP room). EGCG passes through the blood-brain barrier very easily (like a VIP). This allows it to act directly on the brain, and potentially improve the health of blood vessels and increase the supply of nitric oxide, which together could benefit cognitive function.
In one study, brain cells from the hippocampus (the part of the brain which regulates memory) were exposed to beta-amyloid proteins (Alzheimer’s plaques). The higher the exposure, the more brain cells died. When they added the green tea catechin EGCG, however, the brain cells' survival rate increased. This demonstrated the potent antioxidant effects of EGCG on the brain.
In several eastern countries where drinking green tea is part of the culture, studies were done on the difference between those who drank green tea over time, and those who didn’t. The results showed that those who drank more green tea over a longer period of time were at lower risk of cognitive disorders. In other words, it's important to start drinking green tea regularly now in order to help protect against mental disorders later. *Remember, prevention is key for dementia.
To not get bored of drinking tea every day, we like to switch it up between theanine-rich Early Spring Green Tea and a green tea & botanical blend like Sunday Brunch.
Another very important component in green tea is an amino acid called l-theanine. It is only found in some mushrooms and teas, especially green tea. L-theanine has strong neuro-protective effects on brain cells. Like EGCG, l-theanine is another VIP to the brain, meaning it can easily enter into the brain. This direct access can allow it to improve neuroplasticity (the brain's ability to form new connections between neurons). In a study where mice were fed l-theanine twice a week, they showed increased BDNF*, resulting in improved memory and learning.
*BDNF: Brain-derived neurotrophic factor [which plays an important role in the survival and growth of nerve cells].
L-theanine also helps lower stress hormone levels in the blood. While moderate stress for short periods can improve alertness and memory, frequent, prolonged stress can cause our stress hormone levels to become high. When this happens, there is reduced potential for connections between neurons to improve and change. When stress hormone levels are lowered, however, it helps our neurons to form better connections. Basically, reduced stress hormones = better brain function. L-theanine's effects on reducing stress and anxiety are another way in which green tea protects brain cells from excess stress and age-related damage.
In our Sleep blog, we explained that a substance called adenosine builds up in our bodies throughout the day. As we accumulate more adenosine, we become sleepy.
Caffeine molecules are similar in structure to adenosine molecules. When caffeine enters our body, it attaches to the adenosine receptors in place of adenosine, which then wakes us up. But when the caffeine wears off, all the adenosine that has been accumulating floods the receptors, and we suddenly feel very tired. This is the “caffeine crash” we sometimes experience. When the adenosine receptors are continuously occupied by caffeine molecules—that is, when we keep consuming caffeine—the body actually creates more adenosine receptors in the hopes of adenosine attaching to them. Indeed, now that there are excess receptors, adenosine does attach to some of them, and so we start to feel tired even with caffeine in our system. This is why we eventually need more caffeine in order to feel the same wakefulness.
Caffeine alone can cause anxiety through increased heart-rate and adrenaline release. Adrenaline (the "fight or flight hormone") is necessary at times, but has detrimental effects when released too frequently over a long period of time. However, green tea naturally contains a unique combination of caffeine, catechins and l-theanine. Why is this important?
L-theanine's structure is similar to GABA (a neurotransmitter that prevents excitability in the nervous system) and has the same calming effects. Yet, studies show that unlike other anti-stress herbs, theanine does not cause drowsiness, and also keeps the awakening effects of caffeine under control. These calming and caffeine-modulating effects may be why many people report having less anxiety and improved sleep at night after drinking green tea throughout the day. Indeed, research shows that l-theanine reduces anxiety and also controls high blood pressure.
Now those who want the awakening effects of caffeine might think the l-theanine in green tea makes the caffeine too weak for them. But consider this study: when people ingested caffeine with l-theanine, they had faster reaction times, faster numeric calculation times, improved sentence comprehension, and increased alertness than when they had caffeine alone.
In another study, one group of people was given plain water before meditating, and another group was given water with l-theanine mixed into it. The group without l-theanine achieved alpha-waves in their brains (relaxed, focused, alert) 90 minutes into meditation. The group who had l-theanine, however, achieved the alpha-waves just 45 minutes into meditation, and with more intensity. It's no wonder green tea was consumed regularly by Japanese monks and samurai as early as the 12th century!
Similarly, consuming EGCG (the most abundant catechin in green tea) has been shown to increase not only alpha waves (restful, meditative), but also theta waves (relaxed, daydream), and even beta waves (alert, focused) in the brain. In other words, it supports a relaxed and focused state of mind.
As it turns out, idioms like "I had a gut feeling," "Trust your gut,” or even funny old proverbs like, "The way to a man's heart is through his stomach," actually have some science to them. This is because what goes on in our gut directly affects our thinking and emotional state. This works both ways, so what goes on in our brain also affects the function and condition of our gut. How does this work?
There are neurons (nerve cells) and even taste receptors all throughout our gut. These communicate to our brain through a network of bidirectional pathways called the gut-brain axis. While neurons exist everywhere throughout our body, the particular neurons in the gut react to the nutrients and microbiota that are also in the gut (microbiota are communities of microorganisms). Meanwhile, the gut microbiota can sometimes actually make neuro-chemicals that impact our brain directly. So just how much presence do these microbiota have in us?
The average person has trillions of microbiota in their body. This adds up to roughly 4-6 pounds, about twice the mass of our brain. The microorganisms that exist inside us outnumber our own cells by 10 to 1. Even 60% of our poop is composed of live and dead microorganisms. All this is to say, the gut-brain axis has a huge impact on how we feel both emotionally and physically. In fact, about 50% of our dopamine (the chemical associated with pleasure) and 90-95% of our serotonin (the chemical associated with feeling happy) are actually produced in our gut. Many studies show that having a healthy microbiome (the entire landscape of microbiota, including their genes and environmental factors) greatly improves our mood, while a poor microbiome worsens our mood. This powerful microbiome of ours affects every aspect of our health, including mental health. But again, the gut-brain axis is bidirectional, so our gut microbiome is also extremely sensitive to the stress levels in our brain and nervous system.
There is ample and increasing evidence that the gut microbiome is linked to autoimmune diseases like Crohn’s, and neurological conditions like autism and depression. In fact, psychiatric disorders have often been observed to exist alongside gastrointestinal problems. Fecal transplants, which are relatively new, have been shown to not only vastly improve and even cure serious colitis by way of introducing healthy microbiota from the donor, but also relieve autism symptoms. Recent studies have also shown a strong correlation between the gut microbiome and personality traits. So, with all this illuminating evidence, how exactly do we improve our gut health in order to improve our mental and overall health? And how do we manage our stress levels in order to improve our gut microbiome?
Kefir, sauerkraut, kombucha, etc. These complex and sometimes intense-tasting dishes (kiviaq, anyone?) have long been known by many cultures around the world to be good for you. Today we have the science that shows us it’s completely true. Eating low-sugar fermented foods (e.g. plain yogurt v. sweetened yogurt) with live, active cultures has been shown to increase the diversity of good bacteria in our gut and also lower inflammation throughout the body. But beware! Even if a food is fermented, if it does not specifically contain living cultures when you buy it, you will not get the same benefits. Examples of this would be anything that’s sold in the non-refrigerated aisles of the grocery store. Also, foods that are pickled, brined or aged are not necessarily the same as fermented foods, although they can be. So be sure to know what you’re getting. (And no, beer doesn’t contain live cultures, though it is possible if it’s been freshly brewed at home.) Here’s a fun visual list of fermented foods from around the world.
Prebiotics are typically compounds in the fiber we eat that our bodies can’t digest, so the good bacteria living in our gut digest them for us. They’re food for the microbiota, and help them to thrive and increase. Some amazing prebiotic foods include mushrooms, raw garlic, dandelion greens, flax seeds, seaweed, leeks, jicama, ochre, and artichokes, among others.
(Flax tip: When you eat flax seeds whole, it’s hard to chew them enough to release the benefits locked inside each seed. While pre-ground flax seeds taste fine, you can get the most out of flax seeds by buying them whole and grinding them before each use. If you’re too busy for this, grind a bunch at once, immediately put it in a sealable opaque container, and store in the freezer.)
While green tea is not always listed as a prebiotic, many of its beneficial effects seem to be carried out through the good bacteria in our gut. At the same time, green tea has an ability to revamp the gut microbiome by either encouraging the growth of certain beneficial species, or by hindering the growth of detrimental ones. It has also been proven to be able to correct gut microbial imbalance that occurs during cancer or obesity; and it provides persistent protection from high-fat diet-induced obesity. We’ll have some prebiotic green tea recipes for you soon.
While our body needs sugar for fuel, too much sugar, especially processed sugar, can reduce the good bacteria in our gut, and support bad bacteria (e.g. it can cause or encourage yeast infections). Even if we don’t always taste the sugar in foods, if it’s there, the neurons in the gut sense it, send info to the brain, and cause us to want more of it. This means sugar also affects us through neurochemicals subconsciously. It’s especially important to know if what we’re eating contains sugar because while we may not always taste it, it is often added to dishes in order to balance the taste of salt and spices. And keep in mind that too much sugar doesn’t just raise our blood glucose levels and contribute to obesity; it disrupts our dopamine systems. This means we can become dependent on sugar in order to feel good. Studies show it works very similarly to drug addictions. Also, Alzheimer's is now often being called "Diabetes Type 3" because of the strong connections surfacing between excess sugar and its negative impacts on dementia.
EPA and DHA are Omega-3 fatty acids that are mainly found in fish oil. While both have strong beneficial effects, one impressive study involving patients with major depression showed that taking 3 grams of EPA (not DHA) per day for eight weeks resulted in effects equal to that of taking the SSRI antidepressant fluoxetine (aka Prozac). It’s interesting to note that people diagnosed with depression are generally found to have significantly lower levels of EPA. Depression sufferers often express that one of the terrible side-effects of taking antidepressants is that they make them feel “cloudy” or “not all there,” which is why some people struggle to stay on them. This is not a known side-effect of EPA. While you would have to take a good amount of fish oil in order to get three grams of EPA every day, it seems well-worth the benefits. Also, high quality fish oils are known to reduce inflammation in the gut and throughout the body. Foods rich in EPA are many types of fish, like salmon, tuna, mackerel, sardines, shellfish, herring, etc. For those on a vegan diet, there are algae-derived EPA supplements available. Vegan foods that contain EPA include seaweed, nori, and spirulina. While chia seeds, flax seeds and nuts are a good vegan source of the Omega-3 fatty acid ALA, some of which your body can convert into DHA and EPA, they don’t contain any DHA or EPA.
Chips, cereal, sliced bread, sausage, fast food, almost anything that comes in a box, jar, can or wrapper are highly processed foods. Minimally processed foods include things like milk, tofu, cottage cheese, and precut fruits and vegetables. Non-processed foods are whole foods like fresh, non-precut fruits and vegetables and anything that comes directly from a farm or garden. Studies show that highly processed vegetarian and meat products are equally bad, especially for your gut. Many of them contain emulsifiers (additives that allow for texture stability) which are known to reduce biodiversity in the gut. They are also known to induce inflammation, weight-gain, insulin resistance and higher blood sugar levels. Plus, processed foods usually cost more than fresh produce.
Good quality probiotics in supplement form can sometimes be helpful when taken to help reinstate a drastically depleted microbiome, like after a round of antibiotics. Otherwise, they can—though not always—cause brain fog. Another thing to note is that greater microbiome diversity was found in those who ate a diet rich in fermented foods and prebiotic foods than in those who took probiotics in supplement form. In general, probiotics and even fermented foods can affect people differently, so it’s good to get familiar with your particular gut microbiome and constitution as you build your personal pantry of gut-healthy foods.
1. View wide open landscapes, 2. view low-angled sunlight outside in the evening, and 3. avoid viewing artificial lights at night (or keep them very low and dim). While these practices don’t affect your gut directly, they affect your stress levels which affect your gut health (remember, the gut-brain connection goes both ways). Viewing even moderate levels of artificial light between roughly 11 p.m. and 4 a.m. is associated with depression and mood disorders. When you’re visually focused on a single point (e.g. looking at your phone or computer, sewing, etc.), your brain is in "stress-mode." This isn't always bad, and we certainly need to focus intensely when working on certain tasks. But it is important to take breaks to look outside and let your eyes “zoom out” on wide landscapes or skies to periodically shift your brain out of stress-mode. While you’re at it, get some late afternoon or evening sunlight to your eyes. This will help counter some of the negative effects of viewing artificial lights at night.
In moments of stress or upset, consciously induce a shift in your brain through physical movement: take a brisk walk outside, away from your current space, while looking ahead and around, not just down at your feet. This shifts your focus through the movement of your eyes (vision), while also getting the blood circulating in your whole body and releasing some energy. Alternatively, try writing with the opposite hand for just a few minutes (e.g., if you’re right-handed, write with your left). This takes some focus but that’s part of how it works. *Special tip: movement also helps get rid of unpleasant feelings when you’ve just woken up from a bad dream. To shake them off, don't lay still; get up and walk around the room for a while. Try opening your window for a bit to get some fresh air and bring down your temperature. And drink some water before going back to sleep.
Try to breathe through your nose as much as possible when you're not speaking or eating. There is particular species of microbiota within the nasal microbiome that is especially good at fighting germs and infections. Keeping the nasal microbiome oxygenated is key in keeping it healthy and thereby fighting infections better. Also, practice breath work to help control your emotions and destress. There are many studies that show how breathing practices can help with anxiety. You can find some helpful YouTube videos on different breathing exercises, so take some time to find one that works best for you.
You don’t need a gym membership to get exercise. If you have one, great. But if you don’t, going for a brisk walk outside is great exercise. If it’s too cold or rainy, incorporate more movement in your indoor tasks: find reasons to walk up and down the stairs more. Catch up on cleaning the floors. Take out the trash. Watch Netflix from your treadmill or while doing a set of arm circles and donkey kicks. Exercise is also a great way to alleviate indigestion or food coma (just don’t move too intensely as this can make you feel sick right after eating).
When we solve problems, the neurons in our brain create new pathways, which can help prevent memory loss and dementia. Sticking to the same formats all the time does not allow opportunities for this to happen. For example, habitually relying on the use of GPS has been shown to encourage spatial memory loss. Whenever possible, try studying maps ahead of time and skipping the GPS.
It's been a tough couple of years for having in-person interactions. But even voice communication supports the social stimulation we need in order to keep our minds active and healthy. Depression can cause you to feel antisocial, and as well, isolating yourself can lead you to feel more depressed and anxious. Communicating even on a casual level and working to maintain relationships requires being present and mindful, provokes new thoughts and offers new perspectives. Having social connections has been shown to increase longevity, improve the immune system and even expedite recovery from illness.
Go to sleep at normal hours at night, and be active during the day. Your body should release healthy amounts of cortisol in the morning and throughout the day only, and melatonin at night. Night-time releases of cortisol are strongly connected to depression and mood disorders. Also, disruption of a healthy circadian sleep-wake cycle is connected to almost all health problems, including mental health problems and negative effects on the gut microbiome. Drinking green tea in the morning and throughout the day (and even at night, if you're not particularly sensitive to caffeine) can help you to feel more calmly alert during the day, with a mellow tapering off in the evening. The lasting, brain-healthy effects from the theanine and EGCG can also help you ease into sleep. Learn more about proper sleep and get effective tips on how to improve your sleep here.
References
https://pubmed.ncbi.nlm.nih.gov/30273101/
https://pubmed.ncbi.nlm.nih.gov/31758301/
https://www.nature.com/articles/d41586-019-00398-1#ref-CR7
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https://www.nature.com/articles/d42859-019-00021-3
https://www.nature.com/articles/s41598-020-79171-8
https://www.sciencedirect.com/science/article/pii/S0925443916302150
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
https://www.nature.com/articles/s41598-019-54808-5
https://pubmed.ncbi.nlm.nih.gov/22924537/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170275/
]]>*Photo above: Wild deer amidst green tea trees & other native plants on Wild Orchard's island farm.
The land on Wild Orchard's partner farm did not start off ideal for growing tea trees. The soil had not been properly cultivated for growing crops, thus was not suitable for Camellia sinensis-sinensis to thrive. The land was also covered in weeds and an overwhelming number of giant rocks, all together making planting tea trees a daunting project. But the farmers saw that the island itself was an incredible environment with its salinic mist from the surrounding ocean, constant circulating winds, frequent temperate rainfalls, mineral-rich soil from the native volcanic rocks, and abundant wildlife. It was just a matter of putting in the hard labor of getting rid of all the boulders and weeds, and moving forward with a strong, clear vision.
When tea trees are uprooted from their original soil and replanted in an entirely new environment, they can experience shock and struggle to acclimate, rendering them weak. Wild Orchard’s tea farm was started by planting organic seeds harvested from its organic sister farm on the mainland. The farmers knew growing the tea trees from the seed up was the first essential step in producing the strongest, healthiest plants possible. Being born native to the island meant the plants did not experience acclimation shock, and also grew extremely deep roots (tea plants, like many other crops, develop much deeper roots when grown from seeds planted directly in the land rather than from transplants). This enabled the trees to better absorb nutrients from the rich island soil, and in turn, their robust root system further enriched the soil.
All of Wild Orchard's teas come from the plant Camellia sinensis var. sinensis, which is a perennial evergreen. This means they grow and bloom year after year and stay green even through winter (e.g. pine trees, junipers, gardenias). Annuals only live for one season, and then die off (e.g. peas, wheat, tomatoes). Many hardworking farmers who plant annual crops each year have found ways to do it without repeatedly plowing or using chemical herbicides. Yet, perennials inherently do not require yearly plowing or herbicides since they are only planted once and live for at least several years (or in the case of Camellia sinensis-sinensis, at least 30 years). Because perennials stay rooted, they constantly release carbohydrates into the soil for the microbiota to feed on (except during their dormant periods once a year). This process produces a more nutrient-dense soil. Meanwhile, the part of the plant that’s above-ground keeps the topsoil covered from overexposure to wind, sun and water, preventing erosion and nutrient loss (visit our last blog post to learn more about this). The topsoil on our farm is further protected by a variety of wild plants that grow in between the tea trees throughout the fields; and any remaining areas are covered using leftover tea tree pieces from harvesting, scrap leaves and twigs that are unsuitable for tea, and seed remnants.
Over time, Wild Orchard's tea plants were allowed to grow alongside weeds and other wild plants in order to build up a tough yet synergistic constitution. But during their first few years when they were still a bit delicate, they needed some protection from being choked out by the weeds. At the time, geese were being organically raised near the tea plants. One day the farmers noticed that when the geese wandered through the tea fields, they would eat the sprouting weeds while leaving the green tea plants untouched. Furthermore, the geese would also poop while wandering and grazing, which naturally fertilized the soil. They were a completely organic and chemical-free contribution to maintaining the weeds under control and enriching the soil. Of course this was not without its challenges. While grazing and wandering through the fields, the geese would sometimes trample over the young green tea plants and create muddy pockets where tea plants could no longer grow. Fortunately, as the tea trees grew stronger and were eventually able to thrive alongside the weeds, the geese were relieved of their weeding duties which resolved the trampling issue. But this was all part of the constantly sprouting challenges the farmers persevered through in order to sustain the land as naturally as possible.
As the tea trees continued to thrive among the weeds, native plants, other perennial trees, the soil grew intensely richer and healthier. This attracted even more organic life, like insects and native wild animals (e.g. egrets, hawks, deer, rabbits, lizards, and many more), each contributing to and benefiting from the growing ecosystem.
Our partner farmers started their tea farm with more challenges and questions than answers. Perhaps the most important and difficult challenge was that once the tea seeds were planted and began to grow, the farmers had to leave them largely untouched for as long as possible. This turned out to be 20 years. During that time, their labor centered on protecting and preserving the green tea trees rather than adding manmade inputs in order to maximize production. In other words, in order to create the incredible teas Wild Orchard presents today, the farmers devoted themselves to developing the purest, healthiest tea plants they could by protecting them and surrounding them with the best of nature—and then staying out of the way.
Today the tea trees continue to thrive, and many of them are now exceptionally tall and overgrown, creating a kind of "green tea forest."
Since the beginning of the farm to this day, the farm has no manmade irrigation system because the tea trees are plentifully watered by the island's natural rainfall and constant mist from the surrounding ocean. The soil is fertilized purely by leftover tea tree scraps—nothing else. Wild native animals and insects are seen throughout the tea fields every day, which our partner farmers continue to share with us through photographs, video clips and stories. When Wild Orchard became the farm's exclusive international distributor, we knew we needed a name that would simply and correctly reflect what made this tea so special. We wanted it to be felt that this tea was not only organically and regeneratively grown by uncompromising standards, but also entrusted to nature for decades until it became, in a word, wild.
Wild silvergrass growing amidst the tea plants on our partner tea farm
If you're still not sure how to gauge the value of leaving something to nature for decades, what it can actually do, check out this 7-minute video segment narrated by David Attenborough!
Interested in drinking teas that regenerate you and the planet? Check out some of our favorites: Early Spring, Matcha Green and Sunday Brunch.
]]>Proper sleep is fundamental for good health. To improve your sleep, get 5-10 minutes of morning sunlight outside within 1 hour of waking up (if it's still dark, do it as soon as it's bright). Do this again within 1 hour before sunset. Make sure you get the sunlight directly outside, not through a window. Try to do this at least four times a week. Also: Dim all your lights at night, stop looking at any devices about an hour before bed, and try to go to bed by 11p.m. See more tips on better sleep & the importance of circadian rhythm here.
One simple yet effective way to get moving is walking! Aim for at least 4,000 steps per day (about 1-2 miles), and try incorporating it into whatever you're already doing. For example, take the long way to wherever you're going (and while you're at it, try going a little faster than you normally would). Fight food coma and boost digestion by taking a walk after meals. Opt for stairs instead of elevators. Make it a twofer by going for a walk when you step outside for your morning and evening sunlight!
We all love sugar. The problem is, it increases inflammation, causes cavities and weight-gain, and disrupts our microbiome. The next time you get hit with a sugar craving, first try slowly drinking a glass of water and wait a while to see how you feel (we sometimes mistake thirst for hunger). If you're still craving, take a moment to gauge how severe it is. If it's very strong, say, a ten on a scale of 1-10, it's best to just have a reasonable amount of whatever it is you're craving, because a substitute might only whet your appetite. But if your craving is, say, a six, try slowly chewing on a few nuts or a piece of beef jerky. Give it 15 minutes and see how you feel before going for the sugary stuff. Or, simply consider having something less sugary than more: how about a piece of dark chocolate instead of milk chocolate? Or sparkling water instead of soda?
So many studies show that having several servings of low-sugar fermented foods every day increases our gut microbiome, which greatly helps with inflammatory diseases. It's even linked to improving mental health and mood disorders. Start your mornings with some plain yogurt. Have a swig of kombucha with lunch. Or, best of all, make your own fermented foods at home, like kefir or sauerkraut. Remember: not all fermented foods contain live healthy bacteria, so choose correctly. Also, pickled foods are not necessarily fermented foods.
Green tea = focus + calm + many antioxidants & health benefits. But some people find it a bit time-consuming or intimidating to brew. Try using a self-straining teapot to simplify brewing. No time for brewing at all? Throw some green tea leaves into your water bottle or thermos and sip throughout the day. See more tips on how to have green tea every day here.
References
https://www.health.harvard.edu/heart-health/step-up-your-walking-game
https://www.cnn.com/2021/08/06/health/walking-benefits-exercise-wellness/index.html
https://www.nature.com/articles/s41398-021-01309-7
https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation
https://www.science.org/doi/10.1126/scitranslmed.aay6218
https://www.nature.com/articles/d41586-019-00398-1#ref-CR7
]]>At some point you may have heard the term circadian rhythm. A circadian rhythm is our body's natural internal clock for regulating sleep and wakefulness. It is based on a 24-hour cycle (from the Latin circa, meaning “around” or “approximately,” and diem, meaning “day”). Circadian rhythms are found in plants and animals as well as humans. For humans, when external factors disrupt our circadian rhythm by disrupting our sleeping and waking times (e.g. pulling all-nighters, jet-lag, etc.), all the other mechanisms in our body begin to malfunction and deteriorate. Sleep is the cornerstone of good health.
As night falls, we feel sleepy because a chemical called adenosine has naturally accumulated in our bodies throughout the day. The more we sleep properly at night, the less adenosine build up we have when we wake up. But how do we sleep well?
You’ve probably noticed there are quite a few supplements being sold these days that are meant to help you achieve better sleep. But the most impactful force that properly and positively affects our circadian rhythm is also one that is completely natural. It costs nothing and for most people is available just outside their doors: sunlight. So how does it work?
We wake up in the morning because our adrenal glands release a hormone called cortisol along with another hormone called epinephrine (adrenaline). This happens both in naturally waking up and being woken up. Cortisol is also released at any time when we experience intense stress, but there is a healthy amount that should be released when we first wake up in the morning. When this happens, your body schedules itself to release another hormone that makes you sleepy called melatonin about 12-14 hours later. This cortisol and melatonin release rhythm happens in us constantly no matter what; however, without sunlight at the proper time each day, their release times begin to shift. Why does this matter?
When sunlight reaches our eyes in the morning, our eyes perceive a particular type of light within the sunlight. Our eyes then relay this to the central station of our circadian rhythm, which is located in our brain. This central station is called the suprachiasmatic nucleus (SCN). The SCN communicates to every cell and organ in the body. Sunlight must be communicated to the SCN in order to time the release of cortisol (wakefulness hormone) and melatonin (sleepiness hormone) properly. When this is not done and the release times are not right, a slew of extremely negative effects begin to take place throughout the body: heart problems, metabolic problems, dementia, learning disruptions, depression, and more. Night-time releases of cortisol are strongly connected to depression and anxiety disorders. Early morning releases of cortisol that occur far apart from evening melatonin releases improve all kinds of health aspects like blood pressure, mental health, etc.
Part I: Within 1 hour of waking up in the morning, step outside for 2 to 20 minutes (or longer, if you have the time) and just look around. If you wake up while it’s still dark outside for the next hour, just make sure to do it some time in the morning when the sun is still low. Keep in mind that for this purpose, getting sunlight through a window is dramatically less effective than getting it directly. The length of time, 2 to 20+ minutes, depends on how bright a day it is (i.e. the brighter it is, the less time you need). Just wake up, put away your cell phone and sunglasses, and step outside— or better yet, take a nice walk! Even a cloudy morning will provide enough sunlight for this, though you should stay out a little longer on such mornings.
Part II: Do this again around sunset.
After just a few days, you should start noticing an improvement in your sleep quality and schedule, as long as there isn’t some particular disruption.
A study by a biologist at John’s Hopkins shows that most light to the eyes between 11pm and 4am suppresses the release of dopamine, which is the chemical in your brain that is associated with pleasure. This inhibits learning and triggers many detrimental mood effects. Switch out your bright overhead lights at night, and opt for dimmer red-based lights that are kept low to the ground. Try to stop looking at all devices starting about an hour before bedtime, as they emit blue light, which is disruptive to sleep at night.
Our circadian rhythm dictates that every organ has its own peak function time throughout the day. Eating within an 8 to 11 hour period during daylight hours, and avoiding erratic or late night eating has been shown to vastly improve our metabolism, heart health, gut health, immune system, and even mental health. Likewise, our muscles are at optimum time for activity in the late afternoon (although the best time to exercise can be different for each person). Even if we don’t engage in particularly vigorous exercise or drastically change our diet, when we simply exercise and eat normally during the prime “circadian” hours, and avoid these activities at night when we are winding down for sleep, we get the most out of them.
We all have different temperature preferences, but studies show the optimum temperature for proper sleep is around 60-67 degree Fahrenheit for adults (up to 69 degrees for babies). This might be too cold for many people, so just make sure the room is slightly on the cooler side even if you normally prefer being in a warmer room while awake. When it's too warm, your body struggles to regulate its temperature which results in fatigue. A higher core temperature has shown to result in decreased restorative sleep, and is associated with having a harder time falling back asleep if you do wake up in the middle of the night. Also, while you are in REM sleep (deep sleep), your body stops regulating its temperature, so excessively high temperatures seem to shorten the REM sleep period. This means you get less deep rest which is when recovery and healing of all mechanisms take place in the body.
Everyone’s sensitivity to caffeine is different, but coffee and energy drinks can make some people jittery or experience “crashes” as the caffeine wears off. However, the caffeine molecules in green tea release more gradually, which help you to stay alert for a sustained period of time without experiencing the sudden crash or anxiety caused by regular caffeine. At the same time, a compound called L-theanine simultaneously keeps you calm and free of anxiety by inducing alpha-waves in your brain, which are normally achieved through deep meditation. While various studies show that caffeine can stay in your system for up to 12 hours, its effects on sleep as well as other impacts on the body are very different from person to person. Get to know your own personal sensitivity to caffeine so that you can manage what time and how much caffeine intake works best for you without disrupting your sleep at night.
While everyone has different needs, you might consider using sleep supplements only as a last resort. It’s hard to know exactly what long-term effects a given supplement or drug will have on our individual bodies. Why not try some of the suggestions in this post first?
Instead of just plopping down and waiting for your thoughts to stop running, a wind-down period right before bedtime can help you fall asleep by quieting your mind. Consider the activities that make you sleepy in general, like reading (or reading a particular book you find boring or calming), listening to a story or podcast, or meditating. If you opt for listening to something, make sure your device is kept at a distance and the screen is turned off in order to ensure no blue light reaches your eyes.
References
https://hubermanlab.com/master-your-sleep-and-be-more-alert-when-awake/
https://www.cell.com/cell-reports/fulltext/S2211-1247(14)00044-8
https://hub.jhu.edu/2012/11/14/light-exposure-depression/
https://www.science.org/content/article/timing-everything-us-trio-earns-nobel-work-body-s-biological-clock
https://www.nobelprize.org/prizes/medicine/2017/press-release/
https://www.sleepfoundation.org/circadian-rhythm
]]>The main focus of regenerative farming is soil health. Basically it means growing crops in healthy soil by:
Not tilling and keeping the soil covered means less erosion. Why do we want less erosion?
Topsoil is where the most essential nutrients are contained, but it’s also the part that is most easily swept away by wind and water. When soil gets swept away with water, it flows downstream and the sediments can cause flooding. This destroys entire communities and their livelihoods. It has also become a serious global problem by creating more and more land that is no longer suitable for agriculture, while populations continue to grow. Historically, over-tilling has led to disasters like the Dust Bowl in the 1930s when poor soil practices compacted with drought, high temperatures and high winds, and the resulting agricultural decline both worsened and was worsened by the Great Depression.
Soil erosion also means having less soil to absorb carbon dioxide from the atmosphere (soil can potentially hold about 5% of Greenhouse Gas Emissions caused by human activities per year). And, it means less fertile land for carbon dioxide-absorbing plants to grow on, which we actually need more of as global warming worsens.
What else contributes to healthy soil? And what else does healthy soil contribute to the environment? Different kinds of plants growing among the primary crops means more diverse carbohydrates are released into the soil. These attract a plethora of microbes that feed on them, a process which then produces abundant nutrients. Thus, less synthetic or processed nutrient additives are needed. Naturally, a richer microbiome also attracts more insects, birds and wildlife at large by providing an environment for them to thrive.
Similarly, when animals are allowed to graze among the crops, they can further enrich the soil with their poop, while helping to keep unwanted weeds under control by eating them. In turn, animals that are raised organically and free-roaming produce better quality and more nutrient-dense meat and eggs. This also means they are humanely raised and are produced from a source that contributes to a healthier environment. In other words, they are better for your health and the health of the planet.
It makes sense that these practices can only be carried out by farmers who truly understand and care about them, and earn the fair wages that allow them to continue this work which often requires more labor and investment than non-regenerative farming. Being part of this community means not only practicing and supporting it, but also being nurtured by it. It means being part of the entire ecosystem.
Wildflowers growing among the tea trees on Wild Orchard's regenerative organic partner farm
Here's a short video segment that nicely explains soil health and its impacts:
And if you have an hour to spare, here's an excellent video that explains regenerative farming in detail. Get comfortable, make yourself a cup of green tea, and enjoy!
Sources for this post:
https://www.wri.org/insights/causes-and-effects-soil-erosion-and-how-prevent-it
https://drought.unl.edu/dustbowl/Home.aspx
https://news.mongabay.com/2018/03/keeping-carbon-in-the-ground-can-cut-emissions-and-boost-food-security/
https://rodaleinstitute.org/why-organic/organic-farming-practices/livestock-management/
https://www.climaterealityproject.org/blog/what-regenerative-agriculture
]]>While our green tea trees grow wild among weeds, insects and various abundant wildlife, making them stronger and more robust, how did we manage to naturally ensure their growth during their birth and early years when they were yet delicate and in danger of being smothered by weeds? That’s right: Geese!
The farm’s organic geese had always enjoyed eating the various sprouting weeds throughout the property. One day, when they happened to wander into the green tea field, the farmers noticed that while they continued grazing for weeds, they showed no interest in the young green tea plants. They realized this was the perfect solution to getting rid of the weeds in the most natural way without any human interference, and certainly without chemical repellents.
Thus, the farm’s geese helped maintain our green tea fields for those first few years, even helping to fertilize the soil with their poop in the process of their duties, until the trees were big and strong enough to thrive alongside their natural weedy neighbors.