Move More: A Guide to Winter Activity
Winter is here! The snow and cold is here to stay—but you can still move and be active. Don’t let winter conditions break all your physical activity habits and goals.
Sleep, sleep, and more sleep! You probably hear about sleep frequently. It’s a common headline in the news and often a topic of conversation. A question I ask my family most mornings is, “How did you sleep?” Sleep is universal—we all need sleep and we’ve been sleeping since the beginning of time! Most individuals don’t get enough. According to the National Institute of Health, sleep deficiency is a public health issue and approximately one-third of adults in the U.S. sleep less than the recommended 7 hours nightly.
Lack of sleep can have short-term consequences such as forgetfulness and loss of focus, and it also plays on your emotions. Long-term consequences can include cardiovascular complications like high blood pressure, increased stress hormones, and decreased immune function, among a list of many other health concerns.[1] Sleep is one of the hardest codes to crack; many scientists have studied it but no one has yet figured out the magical formula for good sleep or why some sleep well and others toss and turn.
Our brain and our bodies need sleep to rejuvenate our body. We go through multiple alternating sessions of NREM and REM sleep nightly.
NREM sleep is non-rapid eye movement or quiet sleep. During NREM sleep, blood to the muscles is increased, energy is restored, tissue growth and repair occurs, and hormones are released for growth and development. REM sleep, or active sleep, is when your body is active and dreaming occurs. Your body becomes immobile breathing and heart rates are irregular.
REM sleep, or active sleep, is when your body is active and dreaming occurs. Your body becomes immobile breathing and heart rates are irregular.
Below are the CDC daily recommendations for getting enough sleep.[2]
Your daily routines and behaviors can impact your sleep. Sleep hygiene is a set off healthy habits that can help you sleep. So, if you have trouble sleeping try the American Academy of Sleep Medicine recommendations listed below.[3]
Winter is here! The snow and cold is here to stay—but you can still move and be active. Don’t let winter conditions break all your physical activity habits and goals.
Did you know that November is Diabetes Awareness Month? According to the American Diabetic Association, the figures below depict a bleak picture. Diabetes remains a significant public health concern.