Did you know that 35% of adults in the U.S. do not get the recommended 7 or more hours of sleep each night [1]? Sleep deprivation is on the rise and can negatively affect overall health. The body’s ability to function properly and to feel rested is dependent upon how much sleep a person gets. Research shows that not getting the recommended amount of sleep each night correlates with obesity, along with other chronic conditions such as heart disease, diabetes, and high blood pressure [2].
Why is this important? Obesity is one of the leading causes of chronic disease and mortality in the U.S. People who are obese are more likely to have chronic diseases and die at an earlier age compared to non-obese individuals. Some things cannot be controlled regarding overall health but there are certainly ways to reduce the risk for chronic conditions and obesity. Aim for at least 150 minutes of moderate-intensity activity per week, sleep 7-9 hours each night, and eat various fruits and vegetables, lean protein, whole grains, and low-fat dairy to support health. There are various health benefits to getting enough sleep; for example, getting sick less often, staying at a healthy weight, reducing stress, and improving mood, improving attention and memory, and improving heart health and metabolism.
Sleep quality is important in addition to getting the recommended amount of sleep, you also need to ensure you are getting quality sleep. Quality sleep includes waking up feeling refreshed and rested, falling asleep easily and quickly, and staying asleep. If you wake often, have trouble falling asleep, and wake tired, you likely are not getting quality sleep. Here are some important sleep tips that could help you improve sleep and sleep quality. It is important to wake up and go to bed at the same time each day because that sets an expectation for your body’s internal clock to shut down and wake up. A nightly routine is important because it puts your body into a system that is preparing for sleep and staying consistent can help your body to understand that it is bedtime, and rest is around the corner. Limit screen time before bed because it is stimulating to the brain, which can make it harder to get to sleep, not to mention the added stress it could cause. Consider, reading a book, listening to soft music, and journaling as part of your relaxing nightly routine. Exercise can help reduce stress so, engaging in exercise is important not just for physical health, but for sleep health too.
[2] Watson NF, Badr MS, Belenky, G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015; 38(6):843-844. Doi: 10.5665/sleep.4716
School is back in session. The long days of summer and not following a schedule have come to an end. It is important to help your child/teenager get back on a regular schedule and into a normal sleep routine.
Busy lifestyles filled with school, afterschool, and evening activities have become the norm in the American culture. But these demanding hours of multi-tasking are negatively affecting many of our daily lives. If it affects us as adults, what must it be doing to our children and teens? Overlooking the importance of sleep is damaging to our mental, physical, and cognitive health.
Sleep is a crucial biological function. It plays a significant role in restoring and recovering the body systems, improving learning and memory, and healthy brain development.
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Sleep deprivation can lead to physical and behavioral symptoms that can be misdiagnosed as more severe mental and behavioral disorders. Children who do not get enough sleep may not physically appear to be sleepy. However, they may struggle with attentiveness, hyperactivity, aggression, or disruptive behavior. Sleep deprivation also reduces the immune system’s ability to defend against colds and the flu.
Tips for good sleep habits for children and families include:
Make sleep a respected priority.
Establish a consistent, relaxing bedtime routine.
Consistency is key for regular daytime and bedtime routines for sleep.
Attempt to maintain a regular sleep and wake schedule, including on weekends.
Provide children with positive attention before bedtime.
This may reduce conflict or resistance to bedtime routines.
Keep bedrooms dark, cool, and quiet.
Do not have a TV, computer, or cellphone in the room.
Use the bed only for sleep.
Avoid reading or doing homework in bed. Remove activities from the sleep environment that may be stimulating, such as devices with screens and video games.
Avoid caffeine in the late afternoon and evening, or for a minimum of three hours before bed.
Encourage children to sleep in their beds.
It helps them learn to fall asleep independently. Parents also need uninterrupted sleep.
The National Sleep Institute recommends these hours of sleep for different age groups:
12–17 hours for newborns and infants
11–14 hours for ages 1–2
10–13 hours for ages 3–5
9–11 hours for ages 6–13
8–10 hours for ages 14–17
7–9 hours for adults
As the school year begins, help your children get a strong start by guiding them through healthy sleep habits. Restful sleep will prepare them for school days with fun-filled learning experiences.
If you have concerns about your child’s sleep patterns, etc. be sure to reach out to your child’s physician or a mental health professional to help them learn good sleep habits for a successful future.
Your health Is directly related to how well your body responds to fight bacteria and viruses that can lead to inflammation, infection, and illness. This line of defense against intruders is known as the immune system. You can support your immune system and keep it strong with regular handwashing, proper nutrition, physical health, and mental well-being.
A healthy lifestyle, including a diet rich in nutritious foods, is important to your well-being and ability to maintain your immune system. Nutrient deficiencies can impair immune function and decrease the body’s resistance to infections. Nutrients work together to build a healthy immune system to defend against sickness.
Nutrition Strategies to Boost Your Immune System
Don’t over-consume calories, saturated fats, or excess sugar and salt.
Eat a well-balanced diet that includes a variety of fruits, vegetables, grains, and legumes.
Read nutrition labels.
Consider taking a daily multivitamin.
All nutrients are important, but several are particularly important to supporting your immune health, including antioxidants, Vitamin C, Vitamin A, Vitamin E, Vitamin D, zinc, and omega-3 fatty acids.
Phytonutrients and Antioxidants
Phytochemicals are naturally occurring compounds in plants that protect plants from fungus, germs, and insects and are responsible for the color, taste, and smell of plant foods.
In the body, many phytochemicals, vitamins, and minerals act as antioxidants, which help to protect cells from damage. Phytochemicals have health properties that are:
Cardio-protective
Anti-diabetic
Anti-inflammatory
Anti-cancer
Vitamin C strengthens the immune system, repairs damaged cells, and helps defend against foreign invaders. Vitamin C is found in a wide variety of fruits and vegetables such as oranges, grapefruit, and bell peppers.
Vitamin A is known to promote healthy growth and distribution of cells, and support skin and eye health. Sources include orange vegetables (pumpkin, carrots, and sweet potatoes), leafy greens (spinach, kale, and broccoli), fish, dairy products, and eggs.
Vitamin E has antioxidant properties that protect cells from damage, support a healthy heart, and may help to prevent some types of cancer. Good sources of Vitamin E include many plant oils like sunflower oil and almond oil and healthy fats found in avocado and almonds.
Vitamin D is known to promote anti-inflammatory cells and help regulate cells involved in the immune response and healing. Vitamin D is also needed for the body to absorb calcium. Sources include sunlight (your body makes vitamin D from sunlight!), fortified foods (usually dairy and soy products), and fatty fish (salmon, tuna, and mackerel).
Zinc is a trace element shown to improve brain function and strengthen the immune system by promoting wound healing and decreasing inflammation. Zinc is found in lean meats, seafood, legumes, and nuts.
Omega-3 fatty acids are important in controlling inflammation. The body cannot make these fatty acids so they must be consumed in the diet. Plant sources include chia seeds, edamame, avocado, and oats, while animal sources include salmon and tuna.
What About Supplements?
If a well-balanced diet Is not regularly accessible, you may consider taking a multivitamin. Talk with your healthcare provider to decide if a daily multivitamin or other dietary supplements are right for you. Always be sure to read labels carefully for the serving size, ingredients, and “USP Verified” seal to ensure the supplement contains the actual ingredients listed and is made according to FDA guidelines. Choose a multivitamin that is all-inclusive to meet the daily RDA (Recommended Dietary Allowance). Adhere to the serving size to meet the RDA for daily multivitamins or individual vitamin supplements, unless instructed otherwise by a doctor. Dangers of supplement interactions or overdose include upset stomach, headache, and blocking other nutrients from being absorbed by the body. For more information about dietary supplements, visit the U.S. Food & Drug Administration or the National Institutes of Health – Office of Dietary Supplements.
Tea dates back thousands of years and spans numerous continents and civilizations. Tea contains antioxidants known as catechins and flavonoids. Antioxidants work to neutralize free radicals, which are formed when cells burn oxygen for energy.
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Researchers from the USDA reported laboratory tests found tea produces greater antioxidants than numerous commonly consumed vegetables. Results of several studies suggest that tea has potential protective effects against certain types of cancers. Several studies also have suggested that tea drinking may reduce the risk of cardiovascular disease.
There are many reasons for making tea, the second most consumed beverage worldwide, surpassed only by water, and part of a healthful lifestyle. Just as consuming fruits and vegetables daily provides vitamins, minerals, and fiber, drinking tea may help boost antioxidant intake.
Also, tea contributes to daily fluid intake, vital for the maintenance of fluid balance. Much of tea’s popularity can be attributed to its distinctive taste, aroma, and versatility. The health benefits of consuming tea suggest that it is a nutritionally healthy beverage choice. Whether you prefer tea hot or iced, it can be an important part of a healthy diet.
So, go ahead and brew up that cup of hot tea or a glass of iced tea and join the celebration of National Tea Day, April 21, 2024.
Tea Tidbits
On average, an 8-ounce cup of tea contains fifty milligrams of caffeine, about half the amount in coffee. The longer the brewing time, the more caffeine is in the tea.
Over 3.9 billion gallons of hot, iced, spiced, and flavored tea are consumed by Americans every year.
In the United States, Americans drink 80 percent of their tea over ice.
Let’s go walking on April 3, 2024, to celebrate National Walking Day. Walking is one of the best ways to get in our daily exercise with numerous health benefits.
Research has shown that walking at a moderate pace at least 150 minutes a week can help you:
Think better, feel better, and sleep better
Reduce your risk of serious diseases like heart disease, stroke, diabetes, and several types of cancer
Improve your blood pressure, blood sugar, and cholesterol levels
Increase your energy and stamina
Improve your mental and emotional well-being and reduce your risk of depression
Improve memory and reduce your risk of dementia
Boost bone strength and reduce your risk of osteoporosis
Prevent weight gain
With the benefits of walking listed above, why would you not want to start walking every day for your overall health?
The American Heart Association recommends swapping 30 minutes of sitting with movement. Walking is a great way to accomplish this goal. Walking for 30 minutes can be done during breaks at work, parking farther away from an entrance, taking the stairs, walking with family and/or friends, walking the dog, and chatting on the phone as you walk. The daily 30 minutes of walking can be done all at once or in intervals of 10 minutes at a time. This makes reaching your daily walking goal even easier.
Let’s go walking.
Let’s celebrate National Walking Day every day by purposely taking a walk and remembering the health benefits you are receiving while doing so. So, get up and get moving, and walk for your health!
