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Posts Tagged ‘Blood Pressure’

Cinnamon … Can Do What?

Posted in Healthy People, tagged , , , , , , , , , , , , , , on February 13, 2014| Leave a Comment »

 

cinnamonMany of us today are trying to find health tips for lowering cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory.  Many households in North America or Europe have cinnamon in their their cupboards.

 Cinnamon is the brown bark from  the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest spices and most popular spices, and has been used for a millennia both for its flavoring and medicinal qualities. The two major types of cinnamon used are Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”. Ceylon Cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket.  Cassia is the one seen most often.   Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get to Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon added to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few of the many ways you can add cinnamon to your meals. You might have your own special recipes!

  • Lowers Cholesterol: Studies have shown cinnamon may significantly lower LDL “bad” cholesterol, triglycerides and total cholesterol.
  • Reduces blood sugar levels thus improving those with Type 2 Diabetes.
  • Heart Disease: Reducing blood pressure.
  • Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. Besides, the combination of calcium and fiber, Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
  • Tooth decay and mouth freshener:  Treat toothache and fight bad breath.
  • Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory; performance of certain tasks and increases one’s alertness and concentration.
  • Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
  • Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon! Enjoy the benefits of cinnamon today!

Resources:

http://nccam.nih.gov/sites/nccam.nih.gov/files/Herbs_At_A_Glance_Cinnamon_06-13-2012_0.pdf?nav=gsa

http://www.naturalfoodbenefits.com/display.asp?CAT=6&ID=113

http://naturalfamilytoday.com/nutrition/what-is-the-best-cinnamon-ceylon-vs-cassia-cinnamon/#ixzz2sfWvjw5w

http://care.diabetesjournals.org/content/26/12/3215Alam Khan, MS, PHD, Mahpara Safdar, MS, Mohammad Muzaffar Ali Khan, MS, PHD, Khan Nawaz Khattak, MS and Richard A. Anderson, PHD. “Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes”. Diabetes Care. December 2003 vol. 26 no. 12 3215-3218. Accessed October 14th 2013.

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implications of Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Memorial Sloan-Kettering Cancer Center website: “About Herbs: Cinnamon.” Reviewed by Kimball Johnson, MD on October 13, 2012

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, Western Reserve, economos.2@osu.edu

Reviewer:  Liz Smith, M.S. R.D. L.D. NE Regional Program Specialist SNAP-ED, Ohio State University Extension

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Heart Attack – Warning Signs Can Save Your Life

Posted in Healthy People, tagged , , , , , , on January 30, 2014| Leave a Comment »

heart attack

Heart disease is an epidemic as the leading cause of death for both men and women in the United States. Statistics from the Centers for Disease Control (CDC) reports around 715,000 Americans suffer a heart attack each year. While chest pain is recognized as a major heart attack symptom, there are other major symptoms that need to be recognized.

Heart Attack Defined

A heart attack usually occurs when a blood clot blocks the flow of blood through an artery that feeds blood to the heart. This may cause permanent damage to the heart muscle if not treated quickly. The most common cause of heart attacks is atherosclerosis or the buildup of plaque in the arteries. Less commonly, heart attacks can also occur as a result of very low blood pressure, drug use, a tear in the heart artery and small blood clots that travel to the heart from other parts of the body. Understanding the typical and not so obvious symptoms when a heart attack is occurring can be a matter of life and death.

Symptoms of a Heart Attack

• Severe chest pain, pressure or tightness in the middle of the chest that lasts for
more than a few minutes or goes away and then comes back; sometimes mistaken for
heartburn
• Shortness of breath
• Pain that spreads to shoulders, neck, arms or jaw
• Cold sweat or sweating
• Feeling of indigestion, choking or heartburn
• Nausea or vomiting
• Feeling dizzy, light-headed or extremely weak
• Rapid or irregular heart beats

Warning signs for Women

• Sudden onset of weakness, fatigue, shortness of breath, nausea or vomiting,
indigestion, body aches or overall feeling of illness
• Unusual feeling or mild discomfort in the back, chest, arm, neck or jaw without chest
pain
• Sleep disturbance

Always call 911 when you begin to have any symptoms of a heart attack. The key is to listen to your body and seek immediate medical treatment.

Written by: Beth Stefura, M Ed, RD, LD. Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, Crossroads EERA, stefura.2@osu.
Reviewed by: Cynthia R. Shuster, CFLE, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, Buckeye Hills EERA, shuster.24@osu.edu
Reviewed by: Jennifer Lindimore, Office Associate, Ohio State University Extension, Morgan County, Buckeye Hills EERA, lindimore.1@osu.edu

Resources: http://www.heart.org/HEARTORG/Conditions/911-Warnings-Signs-of-a-Heart-Attack_UCM_305346_SubHomePage.jsp

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Chocolate – Good or Bad?

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , on December 19, 2013| 2 Comments »

Tis the season for chocolate. Most of us love chocolate anytime of the year but from Halloween to Valentine’s Day, chocolate seems to be all around us.Chocolate

Is dark chocolate really good for you? Do the flavanols in chocolate really help you?

Chocolate or cocoa powder does have flavanols. The cocoa bean is a rich source of flavanols which are a group of phytochemicals in food.

However, depending on how the cocoa bean is processed many flavanols can be lost. Flavanols tend to be bitter tasting, so manufacturers roast, ferment, pulverize, and sometimes alkalinize the cocoa bean to improve taste. Thus, it is hard to know how much benefit is in that chocolate piece.

• Consuming a large amount of cocoa flavanols has produced benefits including improved endothelial function (dilation of the artery). This helps blood flow through the arteries and may help reduce risk of cardiovascular disease.
• Some promises of lowering blood pressure and improving brain function have been seen with consuming large amounts of chocolate.
• Sorry, but chocolate does not help you lose weight. Studies show the more chocolate you eat the more weight you gain.Cocoa

So, how do you get the benefits of the cocoa bean without gaining a lot of weight? Using or eating cocoa powder is your best source. Two tablespoons of unsweetened cocoa powder will provide you with 200 mg of flavanols and about 20 calories. You could try adding it to your coffee, warm milk, oatmeal or yogurt. That is unsweetened, so if you add sweetener the calorie content will jump. To get 200 mg of flavanols you can choose baking chocolate (unsweetened) providing about 70 calories; 1-1/2 ounces of semi-sweet chocolate chips providing 200 calories or 2 ounces of dark chocolate (at least 65%) with 320 calories. Forget milk chocolate, white chocolate and chocolate syrup as they have few flavanols and lots of calories.

Enjoy chocolate in moderation, yes benefits, but also calories.

Author: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension Fayette County

Reviewer: Marilyn Rabe, Extension Educator Family and Consumer Sciences, Ohio State University Extension, Franklin County

References:
Schardt, D. [2013]. How bittersweet it is, Nutrition Action HealthLetter, December 2013. 40(10). 8-11.
Zeratsky, K. [2012]. Can chocolate be good for my health? Available at http://mayoclinic.com

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Stand Up for Health!

Posted in Healthy People, tagged , , , , , , , , , , , on September 16, 2013| Leave a Comment »

Time to stand up! Standing up is good for your health. Research is showing that even if you are physically active, sitting a good portion of the day can be a risk factor for poor health and office meeting -standingpossibly even premature death. Most of us spend a lot of time sitting at computers and driving. Time to stand!

Dr. Joan Vernikos, author of Sitting Kills, Moving Heals and former director of NASA’s Life Sciences Division, provides an explanation of why sitting affects our health in ill ways. Dr. Vernikos states that we were not designed to sit so much. She feels we were actually designed to squat and kneel. Hours of uninterrupted sitting causes your body to be more affected by the force of gravity. We need to exert our body to overcome the force of gravity and the effects it can have on our body. Thus, we need to stand up often, especially when we are sitting for awhile.

By standing up often or interrupting our sitting we change our posture. It’s our change in posture that helps up overcome the force of gravity that causes us to age. Dr. Vernikos found that simply standing up at least once every hour caused good cardiovascular and metabolic changes in your body. Simply, standing up from a seated position increases an enzyme that transports fat to muscles in your body to be used as fuel. Those other movements you do around the office or at home, like reaching to get something, bending down to pick something up, are not really exercise activities but do interrupt your sitting which are effective against aging. She suggests we try to do more of them in a day. One way at work, might be to put your coffee out of your reach so you have to get up to drink it.

Are you sitting up straight reading this? Dr. Vernikos recommends a straight back chair for your office or home. She is not really in favor of standing desks, as it’s the movement of up and down that is more important. Good posture helps your body function properly. If you think that you can stand up and sit down repeatedly for a few minutes and that will help, she found it didn’t really work. We have to spread out the times we stand up throughout the day, to get the effect of delaying or preventing the damage associated with aging and our loss of flexibility.timer

So, set the timer on your cell phone or your computer and stand up at least once or more an hour. Just standing up can help counteract the process of aging on your body. You may already have damage but good news! You can reverse the damage and your body can recover. The older we are the longer it may take, but it can be done. So, take a standing break and stand up straight.

Author: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension Fayette County, Miami Valley EERA, brinkman.93@osu.edu

Reviewed by: Elizabeth Smith, M.S., RDN., L.D. NE Regional Program Specialist, SNAP-Ed, Ohio State University Extension.

References:
Mercola, Dr., [2013]. Sitting Kills, Moving Heals, Available at http://articles.mercola.com/sites/articles/archive/2013/06/23/vernikos-sitting-kills.aspx
Vernikos, J. [2013]. Are Standup Desks the Solution? YouTube video, Available at http://www.youtube.com/watch?v=MAblfJBvYOA&feature=c4-overview&list=UUjs924QtuVACKIVqUqlKdWw

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Try Tea!

Posted in Healthy People, tagged , , , , , , , , , , on June 10, 2013| Leave a Comment »

Tired of drinking just water? Are you a tea drinker? Do you enjoy iced tea in the summer? Well, pour a cup of tea and enjoy. It’s good for you.cup of tea

Benefits from tea include:

• May lower risk of heart disease, stroke and some other chronic diseases.

• May lower your blood pressure as drinking just one cup of black tea daily lowered blood pressure levels in men in one study.

• Drinking green tea helped increase bone formation in postmenopausal women.

• Green tea increased activity in the part of the brain used for memory processing showing promise that it may prevent the formation of amyloid plaques associated with Alzheimer’s Disease.

• The caffeine plus L-theanine in tea helps reduce levels of cortisol, a stress hormone.

• Encourages healthy bacteria in your gastrointestinal tract. Most of these benefits come from the “flavonoids” in tea. Flavonoids provide beneficial antioxidant and biochemical effects.

Considering there are little to no calories, a tea leaf is very high in flavonoids. Using hot water to steep the tea will provide you with the most flavonoids. Other methods of tea such as cold-brewed glass of iced teaand powdered mixes don’t usually obtain the same flavonoid levels. Sun tea brewing is not recommended as molds or bacteria on the tea leaf are not destroyed as they would be with using hot water. Tufts University recommends using 175⁰ to 185⁰ Fahrenheit (F) water to brew green tea, 195⁰ F to brew oolong tea and 212⁰ F (boiling water) to brew black tea. Adding some lemon or other citrus juice adds little calories and reduces the risk of flavonoids loss through the digestion process.

One caution: Although tea has only about half the caffeine of coffee, if you are caffeine sensitive you may have to be cautious. If you can’t handle caffeine try the decaffeinated teas or herbal teas that don’t contain caffeine. Most of the flavonoids are still intact in the decaffeinated teas.

Calorie Caution: Some sweet teas have as much added sugar as a soda. Try unsweetened tea with fruit or juice added.

Enjoy tea or iced tea this summer and don’t be afraid to try some of the new flavors of tea. There are many different teas with additional flavors that make delicious iced tea. I really enjoy brewing my own flavored iced green tea to sip on during the hot days of summer.

Author: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension

Reviewed by: Michelle Treber, Extension Educator Family and Consumer Sciences, Pickaway County, Ohio State University Extension

References:

Tufts University, [2013]. Drinking Tea Protects Your Head, Heart and Bones, Tufts University Health & Nutrition Letter, April 2013, Vol. 31 (2) p 4-5.

Tufts University, [2013]. Green Tea Protects Brain Cells, Tufts University Health & Nutrition Letter, June 2013, Vol. 31 (4) p 7.

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Consequences of Inactivity: Stroke and Hypertension

Posted in Healthy People, tagged , , on May 30, 2013| Leave a Comment »

stroke-fast-magnetMay is National Stroke Awareness Month, High Blood Pressure Education Month, and National Physical Fitness and Sports Month. Wow! The symmetry amongst those three events all occurring in the same month (in my mind, anyways) is incredible, as high blood pressure is a major risk factor for stroke. And not being physically active is a significant risk factor for stroke and hypertension (high blood pressure).

A stroke is a disruption in the blood supply to your brain that happens when you experience a blockage in a blood vessel or a blood vessel bursts. Every year, almost 800,000 strokes occur in the United States. The two diseases I try hardest to prevent by walking every day are diabetes and stroke. You can lessen your risk for having a stroke by following a regular exercise program as well. The best exercise for a stroke or hypertension prevention program is any exercise that involves moderate-intensity aerobic activity.

What is moderate-intensity aerobic activity?

Exercise and/or “chore” activities that fall into the moderate-intensity category include brisk walking, bicycling on level ground, mowing the lawn, and raking leaves. Typically, activities of this sort elevate your heart rate and cause you to sweat while allowing you to carry on a more or less normal conversation. If you can talk with someone while exercising, but need to stop speaking here or there because you are slightly winded, then you are exercising moderately.

Aerobic exercise is good for you because it “ups” your heart rate and forces your lungs to take in more oxygen while expelling more carbon dioxide. This gives your heart a good workout and pumps a quick jolt of oxygen through your cells. Not exercising regularly? The consequence may be startling; high levels of carbon dioxide in your blood, even when all other tests of the blood are fine. While not life threatening, it does say you are not inhaling enough oxygen or exhaling enough carbon dioxide. Your cells must have oxygen to survive moment to moment.

Exercise also makes the walls of your arteries more elastic. This helps explain why it’s so great at reversing high blood pressure. Picture your garden hose. If the water is turned on full blast but there is a kink in the hose, the pressure builds up. Likewise, the higher the volume of blood and the stiffer the artery, the harder the heart has to work to pump the blood around your system. This, in turn, can raise your risk for a stroke.

If you know someone who has had a stroke and you’ve personally seen the consequences of that devastating brain injury, wouldn’t you want to do everything in your power to avoid it happening to YOU?? Physical activity isn’t a “whenever” health choice, it is one of the most important lifestyle choices you can make. Our greatest asset isn’t our home or vehicle, it’s our body. Protect it!

Sources:
http://www.cdc.gov/features/stroke/
http://www.cdc.gov/Features/HighBloodPressure/
http://www.mayoclinic.com/health/stroke/DS00150/DSECTION=prevention
http://www.ncbi.nlm.nih.gov/pubmed/7919065

Written by:
Donna Green, BS, MA
Extension Educator, Family and Consumer Sciences
Ohio State University Extension

Reviewed by:
Liz Smith, M.S., RDN, L.D.
Extension Educator, Family and Consumer Sciences
Ohio State University Extension

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Caffeine, Hurt or Help

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , , , on December 6, 2012| Leave a Comment »

Are you ready for your morning coffee? With more than 80 percent of American adults consuming cacoffeeffeine on a regular basis, does caffeine really do harm to our bodies? That may depend upon amounts. Two to four cups of brewed coffee a day usually isn’t a problem for most people.

Caffeine may help in these situations:

• Mental stimulation – People who don’t have a dependence on caffeine or don’t use it regularly can become “significantly more alert and better able to perform cognitive and motor  tasks if given the right dose.” For regular users it offers few benefits in this area. What people think of as stimulating and good actually is due to the alleviation of withdrawal symptoms.

• Lack of Sleep – Caffeine can help you stay more alert when you are sleep deprived. However, you can build up a tolerance to caffeine so for regular users an extra boost is usually needed.

• Headaches – Caffeine acts as a mild pain reliever. It also constricts your blood vessels which can help since usually they dilate when you have a headache.

• Physical Performance – Caffeine can help you during an endurance exercise like running but is less effective for activities such as lifting weights or sprinting. This can be true for both regular users and non-users. Since caffeine also helps reduce pain you may exercise longer.

• Parkinson’s Disease – Studies have concluded that higher caffeine usage seems to reduce the risk of developing Parkinson’s Disease. Caffeine may help Parkinson’s patients with tremors or other motor symptoms. Again tolerance seems to negate long-term help.

• Gallstones – Studies show drinking two or three cups of regular coffee a day reduced the risk of gallstones for women 20 percent and for men 40 percent.

• Dementia – Caffeine may provide some protection against Alzheimer’s disease. More studies are needed.

Caffeine may hurt in these situations:

• Pregnancy – Women trying to get pregnant or already pregnant should avoid caffeine –containing foods and drugs, according to the Food and Drug Administration. Caffeine can cause harmful effects on fertility, miscarriage, and fetal growth.

• Disrupted Sleep – Caffeine can affect your sleep or ability to fall asleep for up to 13 hours later.

• If you drink more than 4 cups a day you can experience these unpleasant effects: insomnia, restlessness, irritability, nervousness, stomach upset, fast heartbeat, and muscle tremors. • Beware that some medications and herbal supplements can interact with caffeine. Check with your doctor or pharmacist.

Caffeine- Lack of effectsWeight scale

• Weight – There is no evidence that caffeine helps people lose or keep weight off, although many weight-loss supplements contain caffeine.

• Heart – A 30 year study in California didn’t find an increase in risk of cardiac arrhythmias among regular coffee drinkers.

• High Blood Pressure – Although caffeine can cause a modest increase in blood pressure, studies have not showed an increase in the development of hypertension among caffeine coffee drinkers.

Caffeine may be a part of your daily routine. As long as it doesn’t cause any problems for you… Enjoy!

Author: Pat Brinkman, Family and Consumer Sciences Educator, Ohio State University Extension , Fayette County, Miami Valley EERA brinkman.93@osu.edu

Reviewed by: Linnette Goard, Field Specialist, Food Safety, Selection and Management; Family and Consumer Sciences, Ohio State University Extension.

References:

Mayo Clinic Staff, [2011]. Caffeine: How Much is too Much? Available online at http://www.mayoclinic.com/health/caffeine/NU00600

Schardt, D. [2012]. Caffeine! Nutrition Action Health Letter, December 2012, 39 (10), 7-8.

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It’s Zucchini Season!

Posted in Healthy People, tagged , , , , , , , on July 12, 2012| Leave a Comment »

Summer arrives and our dinner tables move outside, gardens overflow with an abundance of zucchini and our lunch rooms are filled with baskets of zucchini supplied by co-workers grown in their gardens with a sign that reads, Enjoy.

Zucchini has many health benefits.  Since zucchini has high water content, it’s very low in calories.  One cup of zucchini contains 36 calories and 10% of the RDI of dietary fiber.  This aids in digestion, maintains blood sugar levels, prevents constipation and curbs overeating.  Zucchini also contain Vitamins B6, C and riboflavin. This summer squash is especially rich in the minerals potassium and manganese.

Choose young tender squash, small to medium in size, with shiny, taut skin.  Avoid any with soft spots or scarring.  Refrigerate in a plastic bag for up to 1 week.  When ready to use, wash and trim the ends.  No need to peel if young and tender.  Sauté thin half-moons of zucchini and yellow squash in olive oil and garlic serve as a side dish or toss with pasta.   Use in salads, baked goods or stuffed as an entrée.  Zucchini is a very versatile vegetable and may be grilled, roasted or baked.  Here is a great way to get more vegetables into your diet, zucchini chips.  Give them a try!

 

Baked Zucchini Chips

1 zucchini

Olive oil

Sea Salt

Parmesan Cheese (optional)

  • Preheat your oven to 225  degrees.
  • Line a baking sheet with parchment paper or foil.
  • Slice your zucchini into thin slices (about the size of a quarter)
  • Arrange on baking sheet
  • Drizzle slices with olive oil
  • Sprinkle with sea salt.
  • Bake 45 minutes, then rotate sheet and bake another 40 – 50 min. until desired crispness.
  • If you desire to put parmesan cheese on the zucchini slices, with 5 minutes left on the cooking time, lightly sprinkle zucchini with parmesan cheese and bake for the remaining 5 minutes.

Sources:

Ohio State University Extension; Selecting, Storing, and Serving Ohio Squash and Pumpkins: http://ohioline.osu.edu/hyg-fact/5000/pdf/5530.pdf

Ediblecommunities.com

Written by:  Beth Stefura, OSU Extension Educator

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Lifestyle and How to Prevent High Blood Pressure

Posted in Healthy People, tagged , , , on April 28, 2012| Leave a Comment »

Increases in blood pressure increases your risk for heart disease. People from very young to seniors can take steps each day to keep blood pressure levels normal.

  • Eat a healthy diet. Eating healthfully can help keep your blood pressure down.  Eat many  fresh fruits and vegetables of varying colors which provide nutrients such as potassium and fiber. Also, eat foods that are low in saturated fat and cholesterol.  Avoid sodium by limiting the amount of salt you add to your food. Be aware that many processed foods and fast foods are high in sodium.
  • Maintain a healthy weight. Being overweight can raise your blood pressure. Losing weight can help you lower your blood pressure!
  • Be physically active. Physical activity can help lower blood pressure. The Surgeon General recommends that adults should engage in moderate physical activities for at least 30 minutes on most days of the week. Move more!
  • Cholesterol is a fat-like substance in the body. High levels in the blood can lead to heart disease and stroke.
  • Saturated fats come largely from animal fat in the diet, but also from some vegetable oils such as palm oil.  Studies1 have shown that people who eat a healthy diet can lower their blood pressure. For more information on healthy diet and nutrition, see CDC’s Nutrition and Physical Activity Program Web site

Sources:

  • NIH: Dietary Approaches to Stop Hypertension (DASH)
  • NIH:, MD: National Heart, Lung, and Blood Institute; 2003. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure

Author: Marie Economos, Ohio State University Extension Educator,  Family and Consumer Sciences.

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Sleep, Are You Getting Enough?

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , on March 12, 2012| 1 Comment »

According to the Harvard School of Public Health “Nutrition, exercise, and sleep are the three pillars of good health”, but while nutrition and exercise get a lot of press, sleep isn’t mentioned nearly as often. Think about yourself, “Did you get 7 or 8 hours of sleep each of the last couple nights?” I know that I didn’t. So why should we be concerned about sleep and our health?

First let’s think about why we need sleep:

  • During sleep our body produces valuable hormones and chemicals are replaced.
  • Our brain is reenergized and repaired during sleep.
  • Our immune system increases our resistance to infections during sleep – which may prevent a cold or the flu.
  • Cells, tissues, and muscles are repaired during sleep.
  • Adequate sleep improves our mood and relationships with others.
  • Our thinking process is improved and we react more quickly with proper sleep.

Fatigue from lack of sleep can contribute to a number of serious health problems including: heart disease or heart attack, high blood pressure, diabetes, obesity, depression, stroke, irregular heartbeat, and even an increased risk of breast cancer. Other risks associated with a lack of sleep include workplace and traffic accidents – studies show that 1 of 6 traffic accidents are due to falling asleep at the wheel. Workplace tiredness is reportedly causing US industries over $100 billion each year as well.

Tips for getting better sleep:

  • Avoid caffeine for about 6 hours before bedtime. This stimulant takes that long to work its way through your system.
  • Alcohol and nicotine are also stimulants to avoid close to bedtime. They will disrupt sleep and cause awakening.
  • Exercise regularly, but not close to bedtime. Exercise will raise your body temperature and cooler body temperature is associated with better sleep.
  • Avoid using electronics, which stimulate the brain, close to bed time. This includes TV’s, cellphones, e-readers, and computers.
  • Move your pets out of your bedroom – they disrupt your sleep with noise and movements.
  • Maintain a regular bed and wake time, even on weekends.

To improve your sleep and your health avoid using sleeping pills and create a bedroom that encourages sleep. To do this: move the TV out, get a comfortable pillow, put a note pad by the bed for jotting down ideas, make sure your room is dark and cool – which may mean you need to move the night light or alarm clock, don’t snack in bed, and most important – use your bedroom for sleep and sex – not a bunch of other things.

Sources:

American Psychological Association, http://www.apa.org/.

Wellness Council of America, http://www.welcoa.org.

WebMD,  Coping With Excessive Sleepiness. 10 Things to Hate About Sleep Loss,  http://webmd.com/.

Progressive Insurance, Workplace accidents prevention and tiredness, http://www.progressiveic.com.

The Harvard School of Public Health, http://www.hsph.harvard.edu/.

U.S. Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and Blood Institute, Your Guide to Healthy Sleep, http://www.nhlbi.nih.gov/sleep.

Written by: Lisa Barlage, Patricia Brinkman, and Jenny Even, Ohio State University Extension, Family & Consumer Sciences Educators.

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