Diet:
A whole foods minimally-processed plant-based (vegan) diet, high in complex carbohydrates (predominantly fruits, vegetables, whole grains, legumes, soy products, seeds and nuts) and especially low in harmful fats, sweeteners and refined carbohydrates. It was approximately 14-18% of calories as total fat, 16-18% protein, and 63-68% mostly complex carbohydrates. Calories were unrestricted.
Supplements (explanations in the article):
Omega-3 fatty acids with Curcumin (1680 mg omega-3 & 800 mg Curcumin, Nordic Naturals ProOmega CRP, 4 capsules/day). Multivitamin and Minerals (Solgar VM-75 without iron, 1 tablet/day). Coenzyme Q10 (200 mg, Nordic Naturals, 2 soft gels/day). Vitamin C (1 gram, Solgar, 1 tablet/day). Vitamin B12 (500 mcg, Solgar, 1 tablet/day). Magnesium L-Threonate (Mg) (144 mg, Magtein, 2 tablets/day). Hericium erinaceus (Lion’s Mane, Stamets Host Defense, 2 grams/day). Super Bifido Plus Probiotic (Flora, 1 tablet/day).
Exercise:
Aerobic (e.g., walking) at least 30 minutes/day and mild strength training exercises at least three times per week from an exercise physiologist in person or with virtual sessions.
Stress management:
Meditation, gentle yoga-based poses, stretching, progressive relaxation, breathing exercises, and imagery for a total of one hour per day, supervised by a certified stress management specialist. The purpose of each technique was to increase the patient’s sense of relaxation, concentration, and awareness. They were also given access to online meditations. Patients had the option of using flashing-light glasses at a theta frequency of 7.83 Hz plus soothing music as an aid to meditation and insomnia. They were also encouraged to get adequate sleep.
Group support:
Participants and their spouses/study partners participated in a support group one hour/session, three days/week, supervised by a licensed mental health professional in a supportive, safe environment to increase emotional support and community as well as communication skills and strategies for maintaining adherence to the program.
How does the flashing light glasses is an help against insomnia? That sounds contradictory with the effect of light with sleeping and I'm curious to understand how that works.
