The American Heart Association has released new guidelines emphasizing the significance of sleep duration for maintaining optimal heart and brain health. The previous metric, known as Life’s Simple 7™, has been replaced with a more comprehensive assessment tool called Life’s Essential 8™. These updates, outlined in the Presidential Advisory titled “Life’s Essential 8 — Updating and Enhancing the American Heart Association’s Construct on Cardiovascular Health,” have been published in the Association’s esteemed journal, Circulation.
The revised measures for evaluating optimal cardiovascular health now extend to individuals aged 2 and above. They encompass various additions and modifications, such as a novel guide to assess diet quality, considering exposure to secondhand smoke and vaping, utilizing non-HDL cholesterol instead of total cholesterol to measure blood lipids, and expanding the blood sugar measure to include hemoglobin A1c—a key indicator of Type 2 diabetes risk. “The new metric of sleep duration reflects the latest research findings: sleep impacts overall health, and people who have healthier sleep patterns manage health factors such as weight, blood pressure, or risk for Type 2 diabetes more effectively,” stated Dr. Donald M. Lloyd-Jones, President of the American Heart Association. Dr. Lloyd-Jones, who led the advisory writing group, further emphasized that advancements in sleep measurement, such as wearable devices, now provide individuals with the means to regularly monitor their sleep habits at home.
The changing components of AHA’s guidelines
Diet: The assessment of diet quality now incorporates a new guide for both adults and children at individual and population levels. At the population level, dietary evaluation is based on the consumption of elements in the Dietary Approaches to Stop Hypertension (DASH) eating pattern. This DASH-style diet score includes high intake of fruits, vegetables, nuts and legumes, whole grains, low-fat dairy, and low intake of sodium, red and processed meats, and sweetened drinks. For individuals, the Mediterranean Eating Pattern for Americans (MEPA) is utilized to assess and monitor cardiovascular health. The MEPA, a DASH-style eating pattern, can be measured through 16 yes-or-no questions about the frequency of consuming olive oil, vegetables, berries, meat, fish, dairy, grains, etc. It does not consider the consumption of sugar-sweetened beverages, so healthcare providers are encouraged to inquire during assessments.
Nicotine exposure : The metric now includes the use of inhaled nicotine-delivery systems such as e-cigarettes or vaping devices, in addition to monitoring traditional combustible cigarettes. This expansion reflects the implications of nicotine use on long-term health for both adults and youth. Life’s Essential 8™ also takes into account secondhand smoke exposure for children and adults.
Sleep duration: Sleep duration has a significant impact on cardiovascular health. It is measured by the average number of hours of sleep per night, with the ideal level being 7-9 hours daily for adults. For children, the ideal sleep ranges are 10-16 hours per 24 hours for ages 5 and younger, 9-12 hours for ages 6-12 years, and 8-10 hours for ages 13-18 years.
Blood lipids: The metric for blood lipids, including cholesterol and triglycerides, now utilizes non-HDL cholesterol as the preferred indicator to monitor, instead of total cholesterol. HDL, often referred to as “good” cholesterol, and other forms of cholesterol, when elevated, are associated with increased cardiovascular disease risk. This shift is due to the fact that non-HDL cholesterol can be measured without fasting beforehand, making it more readily available for assessment at any time of the day and easily calculated for all individuals.
Blood glucose : This metric has been expanded to include the option of using hemoglobin A1c readings or blood glucose levels for individuals with or without Type 1 or Type 2 diabetes or prediabetes. Hemoglobin A1c offers a better reflection of long-term glycemic control.
Naturopathic Sleep Treatment: A Holistic and Personalized Approach
Naturopathic treatment for sleep issues emphasizes individualized care with a primary focus on lifestyle modifications. Patients are encouraged to make positive changes in their diet, environment, and sleep hygiene while minimizing stimulants and incorporating regular physical activity and daily routines. Additionally, naturopathic doctors may recommend probiotics and fermented foods to promote overall well-being.
When emotional or psychological factors are involved, we will often collaborate with mental health professionals to identify and address conditions like depression, anxiety, and stress. Behavioral approaches, such as mindfulness, breathing techniques, and meditation, are often suggested, and botanical medicine may be prescribed when deemed appropriate.
Hormonal imbalances, suspected through lab testing, are also addressed in naturopathy. Nutraceuticals like melatonin, glycine, or tryptophan may be recommended to help restore balance and improve sleep quality. In cases where prescribed medications are potentially impacting sleep negatively, we maintain communication to support patients in reducing or discontinuing such drugs when appropriate.
It’s crucial to recognize that insomnia can both cause and result from serious health conditions. Naturopathy adopts a comprehensive approach, considering the whole person and addressing underlying factors to enhance the body’s self-healing capacity. With an array of tools and treatments at our disposal, naturopathic doctors are well-equipped to assist patients in achieving a healthy and natural night’s sleep.
If you are interested in scheduling an appointment with one of our naturopathic physicians, call 541-330-0334, email info@hawthorncenter.com or use our online request form.
