In addition to a healthy diet and exercise, sleep is absolutely essential to health. Unfortunately, the majority of Americans are falling short of the recommended 8 hours of sleep per night. This is not just a matter of decreased productivity throughout the day; there is substantial evidence that suggests a link between sleep deprivation and an increased risk for diabetes, obesity, and several other chronic diseases.

While some individuals choose to sleep less so that they can accomplish more throughout the day, a growing number simply struggle to get a good night’s sleep.  It seems somewhat paradoxical that despite the busy and tiring lives we all lead, we are sleeping worse.  So what gives?  Well, a recent study conducted by the Harvard School of Medicine revealed that the light we are exposed to from laptops, TVs, electronics and energy-efficient light bulbs may be interfering with sleep and thus harming our health.

It is certainly disturbing to think that watching the television or working on our laptop at night may be causing us harm as these are such common activities.  Yet, we must remember that for most of human evolution, when the sun set, it was time for sleep.  Today that is no longer the case.  And while more research is needed in the area, it seems that exposure to light at night could be impacting the amount of melatonin that the body produces.  Melatonin is a hormone that influences circadian rhythms; therefore, a decrease in its production would certainly impact one’s ability to drift off to sleep at night.

Not ready to give up your electronics in the evening?   According the Harvard study, some artificial light is more detrimental than others; therefore, it may be enough to simply eliminate the worst offenders.  It seems that blue wavelengths have the most significant impact on decreasing the body’s secretion of melatonin.   As these wavelengths are known to boost attention, increase reaction times, and improve mood during waking hours, it makes sense that they would be counterproductive to falling asleep at night.

Though choosing white fluorescent light bulbs and LEDs is a great way to reduce energy usage, they also produce the most blue light.  This doesn’t mean you should switch back to less energy efficient bulbs, but it may be a good idea to avoid these lights as much as possible after sunset.  In addition, the Harvard researchers offered the following recommendations for decreasing one’s exposure to blue wavelengths at night:

1. Use dim red lights for nightlights. Red light has the least power to shift circadian rhythm and suppress melatonin.

2. Avoid looking at brightly lit screens beginning two to three hours before bed.

3. If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses.

4. Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and
alertness during the day.

Assistance provided by Allison van Camp

Have you considered going on a diet/exercise program to lose weight? Deciding you need to lose weight is the first step; however, have you ever wondered just how much you should weigh? Before you come up with your weight loss goal, here a few things to take into account:

Ideal Body Weight

This equation gives you a rough estimate of how much you should weigh based on your sex and height.

Women: 100 lb for the first 5 feet + 5 lb for every inch over

Men: 106 lb for the first 5 feet + 6 lb for every inch over

Example: A 5’8 women’s ideal body weight would be 140 lb.

*Remember, this is just a rough estimate, and is usually given in a range of +/- 10%.

BMI

Chances are you’ve figured your BMI, or body mass index, before. This takes your weight and height into account and puts you in a underweight, normal, or overweight category.

You then should compare your number with the following:

*Remember, BMI is not a definite indicator of health; it does not take into account those with large amounts of muscle.

If you do fall into the obese category, figuring out just what your ideal body weight should be can be tough. Using the above example, if a woman is 5’8 and weighs 250 pounds, 140 pounds is an unreasonably low goal weight right off the bat. Instead, you can find your adjusted ideal body weight for a more reasonable weight loss goal.

Losing weight is tough; however, if you need a little guidance, you may decide you want to meet with a local dietitian to help come up with a diet plan you can stick to. You can visit www.eatright.org and search for a registered dietitian near you!

Assistance Provided by Tori Thompson

Soda can be an addicting habit. You can find it almost everywhere, and drinking it can become second nature. You may have been thinking about quitting, but just haven’t found the motivation. Here are 5 reasons you should finally kick your soda habit.

1. Soda drinkers are more likely to be overweight; in a Danish study, people who drank soda every day for six months saw a 30% increase in triglyceride blood fat. Their cholesterol also increased by 11%.

2. Think you’re safe just because you drink diet soda?  Texas researchers found that those who drank diet soda had a 70% increase in waist circumference over 10 years.

3. Soda cans are a major source of bisphenol A (BPA), which has been linked to infertility, obesity, diabetes, and some types of cancer. Being exposed to this chemical repeatedly can be a real risk to your health.

4. Soda contains phosphoric acid, which can interfere with the body’s ability to use calcium. Calcium is an important mineral in bone health, and therefore repeated exposure can lead to osteoporosis or the softening of teeth.

5. A 2010 study reported that those who drink soda daily are 25% more likely to develop type 2 diabetes. This isn’t surprising, as soda contains excessive amounts of sugar.

Stopping your soda intake can be difficult, but it is completely possible! I love getting emails from people who were in an audience I’ve spoken to and they were so moved by my “number of teaspoons in soda” visual that they tell me they haven’t had a soda since! If you’re craving caffeine, make yourself a coffee instead; or, if you are craving something sweet, try a small piece of chocolate or fruit. Also, avoiding common traps such as fast food restaurants or the vending machine are crucial when first starting out. And don’t fool yourself by choosing diet sodas. The research coming out is not favorable for diet sodas either. You can do it!

Assistance provided by Tori Thompson

Chances are you’ve heard of it. Unfortunately, there’s a good chance you’re not quite sure what it is, either. According to the National Heart, Lung, and Blood Institute (NHLBI), a division of the National Institutes of Health (NIH), nearly 25% of the U.S. adult population suffers from metabolic syndrome…that’s 47 million people! A disease this prevalent deserves some attention and you deserve to know all about it, so keep reading.

A DISEASE DEFINED

Metabolic syndrome is a group of metabolic (chemical reactions within the body allowing an organism to live) risk factors which include abdominal obesity, hypertension, insulin resistance, hypertriglyceridemia (high level of triglycerides in blood) low HDL (good) cholesterol, and a prothrombic state (a state which blood clot formation is made possible). In other words, metabolic syndrome is strongly associated with being overweight and having a lack of exercise in one’s lifestyle, among other issues and together these symptoms help promote the development of coronary artery disease, stroke, and diabetes.

WHAT’S MY PROGNOSIS?

If several or all of the symptoms above match your lifestyle or your blood work, chances are you’re at risk for metabolic syndrome. If so, you should see your physician and consider making some lifestyle changes focusing mainly on diet and exercise. Diagnosis can be as simple as providing a routine physical and performing some blood tests.

OFFICIAL DIAGNOSIS

The NHLBI officially considers a diagnosis for metabolic syndrome to include at least three of the following criteria:

• Blood pressure equal to or higher than 130/85 mmHg.
• Blood glucose equal to or higher than 100 mg/dL.
• Waist circumference of 40 inches or more for men or 35 inches or more for women.
• HDL cholesterol under 40mg/dl for men, or under 50mg/dl for women.
• Triglycerides equal to or higher than 150 mg/dL.

IT’S ALL ABOUT PREVENTION

So, what can you do to prevent yourself of someone you know from developing metabolic syndrome? Follow these three steps and you’re well on your way:

• Exercise! Fit at least 30-60 minutes of moderate physical exercise into your day. This will also help maintain your weight and you blood sugar.
• Eat a diet low in fat (particularly saturated fat, trans fat, and cholesterol). Eat an assortment of fruits, vegetables, and whole-grain foods. Also try to incorporate foods such as fish a few times a week into your diet.
• Don’t smoke. If you do, QUIT!

Even if you have already been diagnosed, these tips can certainly aid in controlling the complications linked with metabolic syndrome. Just remember, the key to control means making long-term and long-lasting lifestyle changes.

Research assistance provided by Robert Masterson.

Top 5 Foods to Lower “Bad Cholesterol”

1. Oatmeal: contains soluble fiber, which help decrease absorption of the “bad cholesterol” (LDL) in the intestines; need at least 10 grams of soluble fiber for maximum cholesterol-lowering benefits; TRY steel-cut oatmeal or cold cereal made with oatmeal and/or oat bran and add fruits

2. Nuts: rich in polyunsaturated fatty acids (aka: PUFA) that help keep blood vessels healthy and elastic ; TRY to eat a handful a day (1.5 oz) to help lower risk for heart disease (I.e. replace meat/cheese/croutons in salad with a handful of almonds)

3. Fatty Fish: contain omega-3 fatty acids, which help lower blood pressure and blood clotting risk; TRY eating fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon (bake or grill instead of frying) at least twice a week and/or using flaxseed or canola oil

4. Olive Oil: contains antioxidants that lower LDL cholesterol without affecting HDL levels; Extra Virgin Olive Oil is less processed and contains more heart-healthy antioxidants (avoid “light” olive oils); TRY to use 2 tablespoons a day for heart-healthy benefits (sauté with vegetables, add in marinades, mix with vinegar and use as salad dressing, etc.)

5. Stop eating trans fats. Avoid saturated fats. Read food labels and avoid anything that says “partially hydrogenated oils.”

What foods do you try to eat to maintain healthy blood cholesterol levels, or to lower your own?

Written by Mitzi Dulan with research assistance provided by Monica Lobo.