Categories
Nutrition

Eat with the Season

Happy men, exercise group and portrait in city on wall background outdoor. Smile, fitness and mature male friends with happiness for workout, community wellness or support of healthy sports diversity.

Eating Seasonal Fruits and Vegetables 

Summer is a wonderful time to enjoy fresh, flavorful fruits and vegetables. Eating seasonal produce not only enhances your meals but also provides numerous health benefits.  

What Does Eating Seasonally Mean? 

Eating seasonally means consuming fruits and vegetables that are harvested at their peak during specific times of the year. These foods are fresher, tastier, and often more nutritious. Seasonal eating also supports local farming and reduces the environmental impact of transporting food over long distances. 

Why Eat Seasonal Produce? 
  1. Better Taste and Quality: Seasonal produce is harvested at its peak ripeness, resulting in better flavor and texture. Fruits and vegetables that are in season are fresher and more enjoyable to eat. 
  2. Higher Nutritional Value: Seasonal fruits and vegetables are packed with nutrients. When produce is harvested at the right time, it retains more vitamins, minerals, and antioxidants, which are essential for your health. 
  3. Environmental Benefits: Opting for seasonal fruits and vegetables helps sustain local farming and reduces the environmental harm caused by long-distance shipping. It also promotes sustainable farming practices. 
  4. Cost-Effective: Seasonal fruits and vegetables are often more affordable because they are abundant and don’t require extensive transportation or storage. 
Top Seasonal Fruits and Vegetables for Summer 
  • Berries: Strawberries, blueberries, raspberries, and blackberries are bursting with flavor and nutrients. They are rich in antioxidants, vitamins, and fiber. 
  • Watermelon: This hydrating fruit is perfect for hot summer days. Watermelon is low in calories and high in vitamins A and C. 
  • Tomatoes: Fresh, juicy tomatoes are a summer staple. They are packed with vitamins C and K, potassium, and lycopene, an antioxidant that supports heart health. 
  • Cucumbers: Cucumbers are refreshing and hydrating. They are low in calories and high in vitamins K and C. 
  • Zucchini: This versatile vegetable can be used in a variety of dishes. Zucchini is rich in vitamins A and C, potassium, and fiber. 
  • Peaches: Sweet and juicy peaches are a summer favorite. They are high in vitamins A and C, fiber, and antioxidants. 
  • Bell Peppers: Colorful bell peppers are not only visually appealing but also packed with vitamins A and C, potassium, and fiber. 
  • Corn: Fresh corn on the cob is a summer delight. Corn is a good source of fiber, vitamins B and C, and antioxidants.  
Tips for Incorporating Seasonal Produce into Your Diet 
  1. Visit Local Farmers’ Markets: Farmers’ markets are a great place to find fresh, seasonal produce. You’ll also be supporting local farmers and sustainable practices. 
  2. Plan Your Meals Around Seasonal Produce: Create meal plans that feature seasonal fruits and vegetables. This ensures you’re eating the freshest and most nutritious foods available. 
  3. Try New Recipes: Experiment with new recipes that highlight seasonal produce. From salads and smoothies to grilled vegetables and fruit desserts, there are endless possibilities. 
  4. Preserve Seasonal Produce: If you have an abundance of seasonal fruits and vegetables, consider preserving them. Freezing, canning, and drying are great ways to enjoy summer produce year-round. 
  5. Make Seasonal Snacks: Keep seasonal fruits and vegetables handy for healthy snacks. Sliced cucumbers, cherry tomatoes, and berries make convenient and nutritious snacks. 
Explore additional resources:  

American Heart Association: The ripe stuff: Why seasonal eating can be a healthy delight 
USDA SNAP-Ed: Summer Produce  

Categories
Summer Sun Safety

Protect Your Skin: Enjoy Your Summer Safely

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Summer is a wonderful time to enjoy the outdoors, but it’s crucial to protect your skin from harmful UV rays. Sun exposure can lead to skin damage, sunburn, and increase the risk of skin cancer. Taking care of your skin now will pay off in the long run. 

Protecting your skin from the sun is essential for several reasons: 
  • Prevents skin damage: UV rays can cause premature aging, wrinkles, and dark spots. Long-term exposure can lead to more serious conditions like skin cancer. 
  • Reduces the risk of sunburn: Sunburns are not only painful but can also cause lasting damage to your skin. Repeated sunburn increases the risk of developing skin cancer. 
  • Lowers the risk of skin cancer: Skin cancer is the most common type of cancer in the United States. Protecting your skin from UV rays can significantly reduce your risk of developing this disease. 
  • Maintains overall skin health: Healthy skin is more resilient and better able to perform its functions, such as protecting against infections and regulating body temperature.  
How to Protect Your Skin 
  1. Apply sunscreen with at least SPF 30: Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays. Apply it generously to all exposed skin 15 minutes   before heading outdoors. Reapply every two hours, or more often if you’re swimming or sweating. 
  2. Wear hats, sunglasses, and protective clothing: A wide-brimmed hat can shield your face, ears, and neck from the sun. Sunglasses with UV protection can safeguard your eyes. Lightweight, long-sleeved shirts and pants can provide additional coverage. 
  3. Seek shade during peak sun hours (10 AM to 4 PM): UV rays are strongest during these hours. Whenever possible, stay in the shade or indoors to minimize exposure. If you must be outside, take breaks in shaded areas. 
  4. Use sun-protective accessories: Consider using umbrellas, sun shelters, or portable canopies when spending extended periods outdoors. These can provide additional protection from direct sunlight. 
  5. Stay hydrated: Drinking plenty of water helps keep your skin hydrated and healthy. Dehydration can make your skin more susceptible to damage. 
  6. Check your skin regularly: Perform regular self-examinations to check for any changes in your skin, such as new moles or spots. Early detection of skin abnormalities can lead to more effective treatment.  

By taking these steps, you can enjoy the summer sun while keeping your skin healthy and protected. Remember, taking care of your skin now will pay off in the long run.   

Explore additional resources:  

American Cancer Society: Spend Time Outside and Stay Sun-safe 
Johns Hopkins Medicine: Sun Safety 

Categories
Exercise Summer Safety

Outdoor Exercise Safety

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Stay Active Outdoors 

Summer is the perfect time to get outside and stay active. The sunshine, fresh air, and extended daylight hours provide fantastic opportunities for physical activity and stress relief. Let’s talk about the benefits of outdoor exercise and tips for staying safe and healthy while enjoying the great outdoors! 

Benefits of Outdoor Exercise 
  • Improves cardiovascular health: Activities like hiking and biking get your heart pumping, enhancing your cardiovascular fitness. 
  • Strengthens muscles: Swimming and yoga help build muscle strength and flexibility.  
  • Enhances mood: Being outdoors and engaging in physical activity releases endorphins, which can improve your mood and reduce stress. 
  • Connects you with nature: Spending time outside helps you appreciate the beauty of nature and has a calming effect, reducing anxiety and promoting relaxation. 
  • Boosts vitamin D levels: Sunlight exposure helps your body produce vitamin D, which is essential for bone health, immune function, and mood regulation. 
Prioritize Safety 
  • Check the weather: Early mornings or late evenings are ideal times to avoid the heat and stay comfortable. Before heading out, check the weather forecast to avoid extreme conditions. If it’s too hot or stormy, consider rescheduling your workout or choosing an indoor activity. 
  • Use sunscreen: Protect your skin from harmful UV rays by applying sunscreen with at least SPF 30. Reapply every two hours, especially if you’re sweating or swimming. 
  • Wear appropriate gear: Invest in good quality shoes, breathable clothing, and sun protection to stay safe and comfortable. Proper gear can prevent injuries and enhance performance. Don’t forget to wear a hat and sunglasses to protect yourself from the sun. 
  • Stay hydrated: Drink plenty of water before, during, and after your activities to keep your body hydrated. Dehydration can lead to serious health issues, especially in hot weather. Carry a reusable water bottle and take regular sips to maintain hydration. 
  • Stay visible: If you’re exercising early in the morning or late in the evening, wear reflective clothing and carry a flashlight to ensure you’re visible to others. 
  • Know your limits: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, take a break and rest. It’s important to avoid pushing yourself too hard, especially in hot weather. 
Summer-Smart Activities 

Whether indoors or outdoors, the key to staying active is finding the activities that fit into your own ability, schedule, and interests. Here are some creative ideas for staying active while enjoying the outdoors this summer: 

  • Plant a garden or do some yard work: the squatting, lifting, reaching, twisting, and bending required are great movements for the body. 
  • Enjoy the water: partake in water-based exercise such as water aerobics or swimming or head to a nearby lake and paddleboard or kayak. 
  • Take a walk, hike, or bike: grab the family and explore your neighborhood. 

If the summer heat prevents these outdoor activities, here are some great indoor alternatives: 

  • Go to the gym or a group fitness class 
  • Go for a walk in the mall 
  • Use the stairs at home or work instead of the elevator 
  • Take a virtual exercise class 

Embrace the summer season by staying active outdoors. Your body and mind will thank you! 

Explore additional resources:  

American Heart Association: How to Be Active Safely in Warm Weather  

Columbia University: Quick Tips for Staying Active in Hot Weather 

 

Categories
Hydrate Summer Safety

Staying Hydrated During the Summer

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Staying Hydrated During the Summer 

Summer is a time for fun in the sun, outdoor activities, and enjoying the warm weather. However, it’s also a time when staying hydrated becomes even more crucial. Proper hydration is essential for maintaining your health, energy levels, and overall well-being.  

Why Hydration is Important 

Water is vital for many bodily functions, including digestion, temperature regulation, and joint lubrication. During the summer, your body loses more water through sweat, making it essential to replenish fluids regularly.  

Staying hydrated helps: 

  • Regulate Body Temperature: Water helps your body stay cool, especially in hot weather. 
  • Support Digestion: Adequate hydration aids in digestion and prevents constipation. 
  • Improve Physical Performance: Hydration boosts energy levels and enhances physical performance. 
  • Maintain Healthy Skin: Water keeps your skin hydrated and glowing. 
Signs of Dehydration 

Dehydration can sneak up on you, especially during the summer. It’s important to recognize the signs and take action promptly.  

Common symptoms of dehydration include: 

  • Thirst: Feeling thirsty is an early sign that your body needs more water. 
  • Dry Mouth: A dry or sticky mouth indicates a lack of fluids. 
  • Fatigue: Dehydration can lead to tiredness and low energy levels. 
  • Headache: A headache may be a sign that you’re not drinking enough water. 
  • Dark Urine: Dark yellow urine is a key indicator of dehydration. 

If you experience a sign of dehydration: 

  • Drink Water: Start by drinking water immediately. Aim for small sips if you’re feeling nauseous. 
  • Electrolyte Drinks: Consider drinking electrolyte-rich beverages to replenish lost minerals. 
  • Rest: Take a break from physical activities and rest in a cool, shaded area. 
  • Seek Medical Help: If symptoms persist or worsen, seek medical attention promptly.  
Tips for Staying Hydrated 
  1. Carry a Reusable Water Bottle: Keep a water bottle with you at all times. This makes it easy to sip water throughout the day, whether you’re at work, running errands, or enjoying outdoor activities. 
  2. Set Reminders: Set reminders on your phone or use hydration apps to prompt you to drink water regularly. This can be especially helpful if you tend to forget to drink water. 
  3. Infuse Your Water: If plain water feels boring, try infusing it with fruits, herbs, or vegetables. Infused water is refreshing and adds a burst of flavor without any added sugars. 
  4. Drink Before, During, and After Exercise: Stay hydrated before, during, and after physical activities. Exercise increases water loss through sweat, so it’s important to replenish fluids to maintain performance and prevent dehydration. 
  5. Make Hydration Fun: Turn hydration into a fun challenge. Set goals for daily water intake and reward yourself for meeting them. 

Make hydration a priority to support your overall health and well-being. Stay cool, stay energized, and enjoy all that the summertime has to offer! 

Explore additional resources: 

Mayo Clinic: How to stay hydrated over the summer 
USDA Nutrition.gov: Water, Hydration, and Health 

 

Categories
Summer Safety

4 Top Tips for a Healthy Summer

Water, happy or old couple in nature for fitness training, workout challenge target or exercise goals. Toast, cheers or or senior woman hiking, walking or exercising with mature partner in a park.

Water, happy or old couple in nature for fitness training, workout challenge target or exercise goals. Toast, cheers or or senior woman hiking, walking or exercising with mature partner in a park.[/caption]

Summer is here, and it’s the perfect time to enjoy the sunshine, indulge in fresh seasonal produce, and get active outdoors. But while you’re soaking up the summer sunshine, it’s important to keep your health in mind.  

Here are four quick tips to ensure you have a healthy and enjoyable summer:  

Stay Hydrated 

Why It’s Important: Water supports digestion, regulates body temperature, and improves physical performance. In the summer heat, your body needs even more water to stay cool and function properly. 

How to Stay Hydrated: 

  • Carry a reusable water bottle wherever you go 
  • Eat hydrating foods like watermelon, cucumbers, and strawberries 
  • Set reminders to drink water throughout the day 

Try This: Make refreshing summer drinks like infused water with mint and citrus or homemade iced herbal teas. They’re delicious and hydrating! 

Protect Your Skin 

Why It’s Important: While enjoying the sun, it’s crucial to protect your skin from harmful UV rays. Sun exposure can lead to skin damage, sunburn, and increase the risk of skin cancer. Taking care of your skin now will pay off in the long run. 

How to Protect Your Skin: 

  • Apply sunscreen with at least SPF 30 before heading outdoors 
  • Wear hats, sunglasses, and protective clothing 
  • Seek shade during peak sun hours (10 AM to 4 PM) 

Try This: Plan outdoor activities for early morning or late afternoon when the sun is less intense. This helps reduce UV exposure and keeps you cooler.

Eat Seasonal Fruits and Vegetables 

Why It’s Important: Eating fresh fruits and vegetables that are in season not only tastes better but also provides more nutrients. Seasonal produce is often fresher, more flavorful, and packed with nutrients. It’s also more environmentally friendly! 

How to Eat Seasonally: 

  • Visit local farmers’ markets to find the freshest produce 
  • Incorporate a variety of fruits and vegetables into your meals 
  • Try new recipes featuring summer produce 

Try This: Enjoy salads with fresh berries, grilled vegetables, and smoothies with tropical fruits. They’re nutritious and perfect for summer! 

Stay Active Outdoors 

Why It’s Important: Summer is the perfect time to get outside and stay active. Outdoor exercise improves cardiovascular health, strengthens muscles, and enhances mood. It also helps you connect with nature and reduce stress. 

How to Stay Active: 

  • Try activities like hiking, biking, swimming, or outdoor yoga 
  • Exercise during cooler parts of the day to avoid overheating 
  • Wear appropriate gear and stay hydrated 

Try This: Join a local outdoor fitness group or class to stay motivated and meet new people while staying active. 

By following these tips, you can make the most of your summer while prioritizing your health and well-being. Stay tuned this month as we discuss each of these tips in more detail! 

 

Explore additional resources: 

Centers for Disease Control and Prevention: Sun Safety Facts 

Johns Hopkins Medicine: Summer Safety 

Categories
Sleep Awareness

Establishing Healthy Sleep Habits

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leisure and people concept – young woman reading book in bed at night home[/caption]

Establishing Healthy Sleep Habits 

Want to wake up feeling refreshed and energized? Establishing healthy sleep habits is the key!  

In this article, we dive into three essential strategies to boost your sleep quality: maintaining a consistent sleep schedule, creating a calming bedtime routine, and reducing screen time before bed. 

The Power of a Consistent Sleep Schedule 

Keeping a regular sleep schedule is vital for your body’s internal clock, called the circadian rhythm. Going to bed and waking up at the same time every day can help you sleep better, leading to deeper, more restorative rest. It also helps support metabolism, immune function, and cognitive performance. 

Strategies for Maintaining Consistency 

  • Set a Fixed Bedtime and Wake-Up Time: Choose a bedtime and wake-up time that allows for at least 7-8 hours of sleep and stick to it, even on weekends. 
  • Gradually Adjust Your Schedule: If you need to change your sleep schedule, do so gradually by shifting your bedtime and wake-up time by 15-30 minutes each day until you reach your desired times. 
  • Avoid Napping Late in the Day: Limit naps to 20-30 minutes and avoid napping late in the afternoon to prevent disrupting your nighttime sleep. 
Creating a Calming Bedtime Routine 

A calming bedtime routine can signal to your body that it’s time to wind down, helping to reduce stress and anxiety, promote relaxation, and enhance sleep quality. Engaging in relaxing activities before bed can ease the transition from wakefulness to sleep, making it easier to fall asleep and improving overall sleep quality. 

Steps to Create a Calming Bedtime Routine 

  • Set Aside Time to Wind Down: Allocate 30-60 minutes before bed for relaxing activities that help you unwind. 
  • Engage in Calming Activities: Consider activities like reading a book, listening to soothing music, or taking a warm bath or shower to prepare your body and mind for sleep. 
  • Practice Mindfulness or Meditation: Techniques like deep breathing, progressive muscle relaxation, or guided imagery can help calm your mind and reduce stress. 
  • Journaling Before Bed: Writing down your thoughts and worries before bed can help clear your mind and reduce nighttime anxiety. Focus on things you’re grateful for to promote a sense of calm and well-being.  
Reducing Screen Time Before Bed  

Too much screen time before bed can mess with your sleep. The blue light from screens stops your body from making melatonin, which helps you sleep. Plus, watching or reading things on your devices can keep your mind active, making it harder to relax. Cutting back on screen time before bed can help you wind down and get better sleep.   

Practical Tips for Reducing Screen Time  

  • Set a Screen Curfew: Establish a screen curfew at least 1 hour before bedtime to allow your body to produce melatonin and prepare for sleep. 
  • Use Blue Light Filters: If you must use screens in the evening, consider using blue light filters or apps that reduce blue light exposure.
  • Engage in Non-Digital Activities: Replace screen time with relaxing non-digital activities such as reading a physical book, journaling, or practicing mindfulness. 
  • Create a Tech-Free Bedroom: Keep electronic devices out of the bedroom to create a sleep-friendly environment free from digital distractions. 
  • Communicate Your Screen Time Goals: Share your screen time goals with family members or roommates to encourage mutual support and accountability. 

Incorporating these sleep habits into your routine can transform your nights and boost your overall health. Start today and enjoy the benefits of a good night’s sleep. 

Explore additional resources 

Mayo Clinic: Sleep Tips 

National Sleep Foundation: Screen Use Disrupts Precious Sleep Time 

Categories
Sleep Awareness

Creating the Ideal Sleep Environment

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Creating the Ideal Sleep Environment 

Creating an optimal sleep environment is essential for achieving quality rest. The right bedroom setup can significantly enhance your sleep quality and overall well-being.  

In this article, we’ll explore how to make your bedroom a more relaxing and sleep-friendly environment. 

Lighting, Temperature, and Comfort 

Your bedroom should be a sanctuary that promotes relaxation and restful sleep. Here’s how to optimize lighting, temperature, and comfort: 

Lighting 

  • Dim Lights in the Evening: Use dim lighting in the evening to signal to your body that it’s time to wind down. Consider using bedside lamps with warm, soft light. 
  • Blackout Curtains: Install blackout curtains to block out external light and create a dark environment conducive to sleep. 

Temperature 

  • Cool Room Temperature: Keep your bedroom cool, ideally between 60-67°F (15-19°C). A cooler room can help regulate your body temperature and promote better sleep. 
  • Adjustable Thermostat: Use an adjustable thermostat or a fan to maintain a consistent and comfortable room temperature. 

 Comfort 

  • Quality Mattress, Pillows, and Bedding: Invest in a good-quality mattress and pillows that provide adequate support and comfort; choose soft, breathable bedding materials like cotton or linen to help maintain a comfortable temperature throughout the night. 
  • Noise Control: Use earplugs or a white noise machine to block out disruptive sounds and create a peaceful sleep environment. 
Keeping a Tidy Space 

A clutter-free bedroom can significantly improve sleep quality by reducing stress, promoting relaxation, and improving air circulation. Here are some practical tips for organizing your sleep space: 

Practical Tips for Organizing Your Sleep Space 

  • Declutter Regularly: Set aside time each week to declutter your bedroom. Remove items that don’t belong and organize your belongings. 
  • Storage Solutions: Use storage solutions like bins, baskets, and shelves to keep your items organized and out of sight. 
  • Minimalist Approach: Adopt a minimalist approach by keeping only essential items in your bedroom. This can help create a more serene and peaceful environment. 
  • Clean Surfaces: Keep surfaces like nightstands and dressers clear of unnecessary items. A tidy space can enhance the overall aesthetic and promote relaxation. 

Creating an optimal sleep environment is crucial for quality rest and well-being. Adjust your bedroom’s lighting, temperature, comfort, and declutter your space to foster relaxation and restful sleep. Start today and discover the difference a well-designed sleep space can make! 

Explore additional resources 

National Sleep Foundation: How to Make a Sleep-Friendly Bedroom 
American Academy of Sleep Medicine: Sleep Education 

Categories
Men's Health

Men’s Health Week

Happy men, exercise group and portrait in city on wall background outdoor. Smile, fitness and mature male friends with happiness for workout, community wellness or support of healthy sports diversity.

It’s Men’s Health Week!

This week leading up to Father’s Day is a perfect time to
encourage men to focus on their health.

In recent years, the conversation around men’s health has expanded beyond physical fitness to include mental wellness. This shift is crucial, as health is a multifaceted topic that requires a holistic approach. Despite this progress, many men still face challenges when it comes to discussing their mental health and seeking support. Mental illnesses are more prevalent in women than men, but men suffering from mental illness are less likely to receive treatment or diagnosis. 

This week, we will explore the significance of mental health and share some practical approaches to care for it. 

The Importance of Mental Health 

Mental health is a cornerstone of overall well-being, yet it often receives less attention than physical health. It affects how we think, feel, and act, influencing our ability to handle stress, relate to others, and make decisions. For men, societal expectations and stigmas can make discussing mental health challenging.  

Statistics on Men’s Mental Health 

  • Depression: Over 6 million men suffer from depression each year, but male depression often goes underdiagnosed
  • Anxiety: Nearly 9% of men experience daily feelings of anxiety or depression 
  • Suicide: Men are more than four times as likely to die by suicide compared to women 
  • Mental Health Treatment: Less than half of men experiencing mental health issues receive treatment  
Taking Care of Your Mental Health 

Breaking the barriers caused by societal expectations or stigmas is essential for a healthier, happier life. Here are some ways men can take care of their mental health: 

  1. Stay physically active. Regular physical activity is a powerful tool for improving mental health. Exercise releases endorphins, which can help reduce stress, anxiety, and depression. Aim for at least 30 minutes of moderate exercise most days of the week. 

    Quick Tip:     Start your day with a brisk walk to boost your mood and energy levels.

  2. Maintain a balanced diet. Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can positively impact your mood and energy levels. Avoid excessive consumption of sugar, caffeine, and alcohol, as they can negatively affect your mental health. 

    Quick Tip:     Keep nutritious snacks like nuts and fruits on hand to avoid reaching for junk food.

  3. Build strong relationships. Human connection plays a significant role in mental health. Building strong relationships and having a support system can provide emotional comfort, reduce feelings of isolation, and offer a sense of belonging and encouragement during challenging times. 

    Quick Tip:     Volunteer for a cause you care about to meet like-minded people and contribute to your community.

  4. Get adequate sleep. Quality sleep is crucial for mental health. Aim for 7-9 hours of sleep per night. Establish a regular sleep routine, create a restful environment, and avoid screens before bedtime to improve your sleep quality. 

    Quick Tip:     Avoid screens (phones, tablets, TVs) at least an hour before bedtime to improve sleep quality.

  5. Seek professional help. If you’re struggling with your mental health, don’t hesitate to seek professional help. Therapists, counselors, and psychiatrists can provide valuable support and guidance. Remember, seeking help is a sign of strength, not weakness. 

    Quick Tip:     Use mental health apps that offer resources, exercises, and tools to manage stress and anxiety. 

If you or someone you know is struggling or in crisis, help is available. Reach out to the national mental health hotline: call or text 988. 

Explore additional resources: 

Anxiety and Depression Association of America: Men’s Mental Health 
National Institute of Mental Health: Men and Mental Health 

Categories
Sleep Awareness

Sleep and Your Health

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Quality sleep is essential for overall health and emotional well-being. Getting enough sleep can help you get sick less often, stay at a healthy weight, reduce stress and improve mood, improve your heart health and metabolism, lower your risk of chronic conditions, and improve your attention to better perform daily activities.  

While many factors can influence sleep, certain lifestyle choices can support your search for the best ZZZs. In this article, we’ll explore two key areas: diet and exercise.  

The Role of Diet in Sleep Quality 

What we eat and drink can greatly affect how well we sleep. Here are some food choices to consider for better sleep: 

Foods to Eat for Better Sleep 

Fiber-rich foods: Whole grains, oats, quinoa, brown rice, and beans can help boost the absorption of tryptophan, an amino acid that promotes sleep. 

  • Magnesium-Rich Foods: Spinach, nuts, seeds, bananas, and avocados help relax muscles and calm the nervous system. 
  • Melatonin-Rich Foods: Cherries, pistachios, and walnuts are all foods naturally containing melatonin, which helps regulate sleep. 

Foods to Avoid for Better Sleep 

  • Caffeine: Found in coffee, tea, chocolate, and energy drinks, caffeine is a stimulant that can interfere with sleep. 
  • Alcohol: While it may initially make you feel sleepy, alcohol can disrupt sleep patterns and reduce sleep quality. 
  • Sugary Foods and Drinks: High sugar intake can cause blood sugar spikes and crashes, leading to restlessness. 

If you are looking for a full diet plan to support better sleep quality, fewer sleep disturbances, and better sleep efficiency, check out the Mediterranean-style diet. 

Physical Activity and Sleep 

Regular physical activity is another crucial factor in improving sleep quality and helping you to fall asleep more quickly. Here are some tips on how to incorporate exercise into your routine for better sleep: 

Best Exercises for Better Sleep 

  • Aerobic Exercises: People who engage in moderate-intensity activities like walking, jogging, swimming, and cycling may see a difference in sleep quality that same night. 
  • Strength Training: Studies have shown that incorporating weightlifting or resistance exercises can improve sleep quality and duration. 
  • Yoga and Stretching: These activities can help relax the body and mind, making it easier to fall asleep. 

Timing Your Workouts for Better Sleep 

  • Morning or Afternoon: Exercising earlier in the day can help regulate your sleep-wake cycle and help with insomnia. 
  • Evening Workouts: If you prefer to exercise in the evening, opt for low-intensity activities like yoga or stretching to avoid overstimulation before bed. 

Improving sleep quality often requires a holistic approach, encompassing lifestyle choices in diet and exercise. By integrating these practical tips into your daily routine, you can lay the groundwork for better sleep and overall health.  

Remember, even small changes can make a significant difference. Start today and reap the benefits of restful, rejuvenating sleep. 

Explore additional resources 

CDC: Sleep 
University of Michigan School of Public Health: What’s the best diet for healthy sleep? 
National Sleep Foundation: Get Moving to Get Better Sleep 

Categories
Fitness

Sustaining a Fitness Journey

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So, you read our blog at the beginning of this month (YAY!) and you were inspired to get moving in May – whatever that looks like for you – we are sending you a virtual fist bump! 👊 

If you missed the who, what, why, and how of physical activity – check it out here. 

This week we are focusing on how to keep up that momentum. Even the most committed fitness enthusiasts can experience various factors that disrupt their routine – that is all part of the journey! Therefore, it is essential to know how to get back on track and plan for potential disruptions. 

Five tips for staying active: 
  1. Track your progress: Use a fitness app or a journal to log your workouts. Note the type of exercise, duration, and how you felt afterward. This will help you see your progress and stay motivated. 
  2. Build social support: Invite friends and family to exercise with you and plan social events that involve exercise. You could also try out a group exercise class! 
  3. Change up your activities: It is normal to get bored – mix cardio, strength training, and flexibility exercises to keep things interesting and work different muscle groups. This variety can help prevent boredom and reduce the risk of injury. 
  4. Take time for rest: Your body needs time to rest and repair your muscles, so change up your mindset around rest days. This will help your body and mind recover so you are motivated to keep it up! 
  5. Remember your WHY: Remind yourself of the reasons you started your fitness journey in the first place. Whether it’s to improve your health, boost your mood, or achieve a specific goal, keeping your “why” in mind can help you stay motivated and focused. 
Five common barriers to physical activity and tips for overcoming them: 
  1. Time:  
    Tip #1: Identify available time slots. Monitor your daily activities for one week and pinpoint at least five 30-minute time slots suitable for physical activity. 
    Tip #2: Add physical activity to your daily routine. Incorporate activities like walking or biking to work, organizing school activities around physical exercises, walking the dog, taking the stairs, exercising during TV time, or parking farther away from your destination.

     

     

  2. Energy:
    Tip #1: Schedule physical activity during times of the day or week when you feel most energetic.
    Tip #2: Set an implementation plan. For example, if you do not want to work out, you tell yourself that you will put on your workout clothes anyway. See how that feels! If you still do not want to work out after putting on your clothes, then give yourself an out.

     

  3. Confidence:  
    Tip #1: Choose activities that do not necessitate new skills, such as walking, climbing stairs, or jogging. 
    Tip #2: Enroll in a class to acquire and develop new skills.

     

  4. Resources:
    Tip #1: Choose activities that demand minimal facilities or equipment, like walking, jogging, jumping rope, or calisthenics.
    Tip #2: Explore affordable and convenient resources within your community, such as community education programs, parks and recreation initiatives, worksite programs, etc.

     

  5. Weather conditions: 
    Tip #1: Establish a routine of consistent activities that are not weather-dependent, such as climbing stairs, walking indoors, or virtual fitness videos. 
    Tip #2: Buy gear to help you exercise safely outdoors – sunscreen and a hat for the summer or a coat and gloves for the winter. 

Just remember, setbacks will happen – the goal is to focus on progress, not perfection. Celebrate every chance you take to move your body and support your overall health! You’ve got this! 

Explore additional resources: 

National Institute on Aging: Tips for Getting and Staying Active as You Age. 

Centers for Disease Control and Prevention (CDC): Overcoming Barriers to Physical Activity.Â