Welcome to National Nutrition Month! The Academy of Nutrition and Dietetics created this annual campaign in 1973 to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. It began as a weeklong event and grew to a month in 1980 as interest in nutrition and healthy eating grew.
March is a good time of year to reexamine our eating habits, as many of us may have abandoned our original New Year’s resolutions to eat healthier and better. Some of the many suggestions that the Academy offers are to fill half your plate with fruits and vegetables, cut back on sugar, watch portion sizes and drink more water.
Knowledge is power…learn about the foods that are good for you and why, try them and choose the ones you like. Gradually incorporate them into your diet to make the changes necessary for a long and healthy life. Go to the Academy’s website to get started…..
Posted 1 month, 1 week ago at 10:16 am. Add a comment
At Working Nights we often discuss the importance of sleep and the obstacles shift workers face in trying to get enough of it. Lack of sleep is not only a major issue for shift workers but for many adults (and unfortunately, a growing number of children) in the world. The Centers for Disease Control and Prevention (CDC) report that, according to a new sleep study, more than one third of adults in America are not getting enough sleep on a regular basis. This study is the first to document estimates of self-reported healthy sleep duration (identified as 7 hours or more) in all 50 states and Washington, D.C.
To learn more about the study and about some steps you can take to increase the quantity and quality of your sleep, go to the Centers for Disease Control and Prevention website.
Posted 2 months, 1 week ago at 9:46 am. Add a comment
The new year often begins for many of us with gym memberships and mighty resolutions for getting and staying in shape. But as the days pass, those plans may get pushed aside as cold and dismal weather and numerous obligations and/or excuses get in the way. We know how important it is to keep active but it certainly is not easy.
Here is something that may help…the 7 Minute Workout! This short but effective workout does not require special equipment or a lot of time; the exercises are easy to learn and just might be the best way to get and stay in shape as we look forward to the warmer, longer days of spring. You can find this workout at WebMD……get started today!
Posted 2 months, 3 weeks ago at 3:02 pm. Add a comment
Ask yourself how often you get a full uninterrupted night’s sleep… do you ever? If your answer is sometimes, rarely or never, you are not alone!
We now know that sleep impacts EVERY part of our mental, physical and emotional lives and that it is the number one ingredient for optimum health. Knowing that, we usually worry about the number of hours of sleep we get and do not as often consider the quality of those hours. A recent study suggests we should….read about the impact of disrupted sleep at (e) Science News.
Posted 4 months, 3 weeks ago at 1:44 pm. Add a comment
Sleep is a subject being studied by researchers more than ever as they continue to learn how it impacts every part of our mental, physical and emotional lives. Working Nights discusses it often since shift workers, due to their unique hours and the disruption of their circadian rhythms, get less sleep than the day working population.
The Centers for Disease Control and Prevention (CDC) call insufficient sleep a public health epidemic. The National Sleep Foundation reported in their 2013 survey that one in five Americans get less than six hours of sleep on an average work night.
As we approach winter and cold and flu season, we need to try even harder to get more undisturbed quality sleep (we are turning the clocks back this Sunday, November 1st, so there is an extra hour!). Working Nights looked at the results of a new UC San Francisco study on the relationship between shortened sleep and catching a cold or virus. Those results show that those who slept less than six hours a night were 4.2 times more likely to catch a cold; the odds increased for those who slept even less!
Learn more about the study and its results at (e)Science News.
Posted 6 months ago at 3:38 pm. Add a comment
In recent years there have been numerous articles written about the physical toll of being sedentary. Excessive sitting is associated with 34 chronic diseases and conditions! Studies show that sitting too much has been linked to cardiovascular events like heart attack, heart disease death, overall death and death from cancer. It has also been associated with high blood pressure, obesity, bad cholesterol and too much belly fat.
Dr. David Alter, the senior scientist of a new study on sitting at the University Health Network (UHN) in Toronto said, “More than one-half of an average person’s days is spent being sedentary — sitting, watching television or working at a computer.” Studies have reported that people who sit for long periods were 24 percent more likely to die from health problems during the studies, which lasted between 1 and 16 years, compared to those who sat less.
And now the results of a new study in Australia indicate there is yet one more reason to get up from your chair….in addition to the physical impacts, there is evidence that there is a link between too much sitting and emotional stress; that is the more sedentary a person was, the more likely he or she was to feel anxious. Only nine studies have so far examined this link, so additional research is needed.
However, ultimately, the bottom line is sitting for a long period of time is bad for you, even if you are active and exercise regularly. Knowing this, make a point of getting up every hour or so….grab a drink, walk over to a co-worker’s desk, choose to stand more when you have a choice…it is worth it!
Posted 8 months, 3 weeks ago at 10:18 am. Add a comment
…and in this case, also easily accessible and good for us. What could it be you ask? The answer is water, which is essential to keeping us alive since all the systems of our body require it to function properly, but which also has so many other benefits.
Simply by drinking water and staying hydrated, shift workers can lose weight, feel less stressed and get sick less, maintain optimum body temperature and regulate blood pressure. It almost seems too good to be true, but it is. Because the body is more than fifty percent water, even a slight reduction in hydration has a significant impact on all parts of it. Sipping on water during a stressful shift can ease tension, reduce the strain on your heart and increase your energy level which is especially needed when working shifts.
Studies show that people who drank two 8 ounce glasses of water before each meal lost weight, while the control group who did not drink before eating but had the same diet, did not. Water fills you up, resulting in eating less and drinking fewer high calorie beverages. Staying hydrated also keeps your mucus membranes moist; when they are dry, flu and virus germs can more easily enter your body.
The amount of water needed to stay properly hydrated is based on your age, health and weather conditions; it differs for everyone. Keep in mind that when you exercise in hot humid weather, you can become dehydrated within 30 minutes. Take regular breaks, wear appropriate clothes and drink water approximately every 20 minutes.
Try to make taking a water bottle with you part of your daily routine….maybe add some lemon or lime juice for some added flavor!
Posted 9 months, 1 week ago at 12:07 pm. Add a comment
Most of us know the importance of exercise, but still come up with excuses not to do any. It may be too hot, too cold, too wet or too snowy. You may be too tired, too busy or too stressed. It is not easy to start an exercise regimen; it is even more difficult when working evenings or nights. Yet, the benefits of exercise so outweigh any excuse we may come up with that it is worth a second look and try.
This week WebMD details the 12 Rewards of Exercise. All of the benefits discussed can only make our lives better; how would you like to get a better night’s sleep, have more energy, be more productive and be less stressed? And these are only some of the rewards……
Keep in mind that you don’t have to start running marathons. Find an activity or exercise you are interested in and like; find the time to do it (there is always some time available) and go from there. Who knows…..you may eventually be in that marathon!
Posted 10 months, 1 week ago at 12:28 pm. Add a comment
…. many of whom are shift workers depending upon its caffeine to keep them alert and awake. As we mentioned in our blog a few months ago, a panel of experts submitted an advisory report about caffeine to the U.S. Department of Agriculture and the Department of Health and Human Services indicating that, in addition to not being associated with health risks, there is evidence of health benefits.
An article published in the New York Times on May 11, 2015 further corroborates those findings. In it, Aaron E. Carroll, a professor of pediatrics at Indiana University School of Medicine, details the numerous studies which have been and continue to be conducted on coffee. Ultimately, he reports that the benefits of drinking coffee far outnumber the risks. Results show coffee drinkers have a lower risk of cardiovascular disease, stroke, cancers, Parkinson’s, diabetes and cognitive decline. However, he does point out that he is talking about black coffee and not the milk and sugar beverages which are so popular now. The benefits of coffee could be negated by the consumption of the additional fats and carbohydrates in those drinks.
Read more about the benefits of coffee in the New York Times…….
Posted 11 months, 2 weeks ago at 9:37 am. Add a comment
Last week on April 14th, International Moment of Laughter Day was celebrated. Never heard of it? It was created by Humorologist Izzy Gesell and its goal is to encourage people to laugh.
You may have heard the saying ‘Laughter is the best medicine’ and thought nothing of it. But in recent years, scientists have discovered it may be true! They report that when we laugh, the brain releases endorphins which help to relieve stress, reduce the sensation of pain and stimulate positive emotions. In addition, laughter increases oxygen to the organs, boosts circulation, helps you to relax and contributes to an overall sense of wellbeing.
One doctor says that laughing may provide the same benefits as a mild workout; as you laugh, move your arms …. your heart rate will increase.
Laughing certainly can’t hurt, so why not give it a try? Look for some ways to get yourself laughing: think of funny things you have seen or heard, buy a CD of your favorite comic and listen as you are driving, watch a funny movie or one of the YouTube videos of babies laughing (hard to resist!). There are many opportunities out there that may make you laugh, so let’s get started…’Have you heard the one about the horse who walked into a bar…..’
Posted 1 year ago at 10:07 am. Add a comment
How are you feeling this week….even more tired than usual? That may be due to Daylight Saving Time which occurred this past weekend. As we move the clocks forward, we lose an hour of that so very essential and precious sleep. On March 9 the Wall Street Journal published an article examining the side effects and repercussions of that lost hour (that loss has an even greater impact on shift workers!). To learn more, go to the Wall Street Journal……
Posted 1 year, 1 month ago at 11:39 am. Add a comment
There is more good news for shift workers who rely on caffeine to keep alert while working their unique hours. A panel of experts submitted an advisory report to the U.S. Department of Agriculture and the Department of Health and Human Services. This report will help shape the 2015 Dietary Guidelines for America which are the official government dietary guidelines due out later this year. In it they advised that up to 5 cups (8 oz cup) of coffee or 400 milligrams of caffeine can be consumed daily without any detrimental effect. This is the first time that caffeine has been mentioned in the report which is submitted every five years.
The advisory committee noted that in addition to not being associated with health risks, there is evidence of health benefits such as reducing the risk of developing cardiovascular disease and type 2 diabetes. However, they warned that children and pregnant women should limit their caffeine intake and that caffeine should not be mixed with alcohol. Also, remember that caffeine can disturb your sleep, so drink that last cup at least 6 hours before going to bed.
Posted 1 year, 1 month ago at 11:25 am. Add a comment
So begins an article by Sumathi Reddy published in the Wall Street Journal earlier this week. How many times have you been given or have you given that advice over the years? Did you know that behind that simple phrase is a complex series of psychological processes that calm the body, help control pain and slow the heart? According to doctors and psychologists, breathing and controlling your breath is one of the easiest ways to improve mental and physical health, without medication and equipment!
By training themselves to breathe more slowly and properly, shift workers may be able to achieve long term health benefits. Go to the Wall Street Journal to learn more…..
Posted 1 year, 3 months ago at 11:54 am. Add a comment
How do you handle stress? Would you like to improve your emotional and mental health? The findings of a new large scale study conducted by the University of Michigan suggest that taking a walk, getting out in nature and being with friends are the ways to do that! Group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being.
Walking is economical, can be done at any time and so many are able to do it….why not give it a try?
Learn more about the study….
Posted 1 year, 7 months ago at 1:59 pm. Add a comment
Good news for shift workers! The Wall Street Journal is reporting that recent sleep studies have found that 7 hours is the optimal amount of sleep, not 8 as were recommended in the past. One study showed that cognitive performance increased as people got more sleep, reaching a peak at seven hours before starting to decline. Another found the lowest mortality and morbidity with 7 hours. Researchers are also reporting that too much sleep may be as harmful as too little sleep. The new sleep guidelines are expected to be issued in 2015.
Experts agree though that the optimal amount of sleep is what is right for each individual. Learn how you can determine what is right for you and learn more about the new sleep studies..
Posted 1 year, 9 months ago at 9:30 am. Add a comment