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
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
…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, 2 weeks 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
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
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
Falls occur throughout the world at an amazing rate. According to the World Health Organization, falls are the second leading cause of accidental or unintentional injury deaths worldwide. In the United States, the National Safety Council reports that falls are one of the leading causes of unintentional injuries in the United States.
The chances of falling, slipping and tripping increase with inattention, illness, fatigue, and haste. Shift workers need to be aware of this as studies show that the disruption of normal sleep patterns due to shift work can cause drowsiness or fatigue, which can lead to increased workplace injuries.
The costs resulting from these falls are significant for all involved.
However, there is some good news out there about how we can begin to cut fall injuries.
Researchers studying falls report that people who were taught to practice balance exercises each day had a 37 percent reduced risk of getting injured in a fall and a 61 percent lower risk of experiencing a broken bone from the fall, compared with those who didnt do the exercises. Those are startling findings! While the researchers cant fully explain why improved balance prevents injuries, they have theorized that those with a good sense of balance are aware milliseconds sooner that they are falling and use primordial instincts to make adjustments and reduce damage from the impact.
What do these balance exercises consist of? They are as simple as standing on one foot for a count of 10 to 20 seconds a few times a day(holding onto something if needed) or putting on your socks while standing (leaning against a wall or bed is fine). So simple, but what a difference they can make!
Posted 2 years, 2 months ago at 10:34 am. Add a comment
Happy New Year! For many of us, this is often the time of year when, after having made New Year’s resolutions, we begin to slide and eventually, go back to our old undesirable ways. One proof of this is evident by gym statistics: memberships increase 12% in early January but most of those members stop going by March. Sixty-seven per cent of gym memberships are never used!
Why do we do this every year? We jump in with good intentions but do not seem able to sustain them; according to the University of Scranton Research, only 8% of people actually achieve their resolutions. A professor of neurology and the director of the UCLA Sleep Disorders Center, Dr. Alon Avidan, has an answer to that question and that answer is sleep or the lack of it. He says, “Improving sleep during the nighttime can really be very effective in improving quality of life in the daytime. Studies show that lack of sleep has an impact on weight gain and obesity, as well as memory, longevity and depression.
He suggests our primary New Year’s resolution should be getting more and better sleep; with our mind clearer and our body rested, our other resolutions will be more achievable.
Sleep, of course, is always in the forefront of shift worker’s minds. While getting enough quality sleep is difficult for day time workers, it is even harder for shift workers. A concerted effort has to be made to prepare a dark, quiet, tech-free environment for sleeping and then use it! By making sleep a priority, we can take the first step towards achieving our other goals.
Posted 2 years, 3 months ago at 11:40 am. Add a comment
Sleep, that often elusive (especially for shift workers) yet essential part of all of our lives, is in the news again because of a new study published in the journal Science last week.
Scientists at the University of Rochester have discovered that sleep, in addition to boosting learning and memory retention and helping us feel more rested and alert, also gives our brains the opportunity to˜take out the trash”. The trash is the toxic byproducts of activity during the daytime that need to be flushed out. The brain’s cleaning system goes into high gear when we are asleep by shrinking the cells in the brain allowing the cerebrospinal fluid to circulate throughout the brain tissue collecting the waste and sending it into the bloodstream. From there it is carried to the liver for detoxification.
Dr. Charles Czeisler, chief of the division of sleep medicine at Brigham and Women’s Hospital, commented that the brain acts like a smart sanitation engineer; it’s easier to move the trash at night when the streets are clear. When we don’t get enough sleep or stay up all night, the toxins aren’t removed as efficiently as when we are sleeping. This explains why sleep deprivation has such strong and immediate consequences, such as mental fog and crankiness.
The results of this study are of great interest to Alzheimer’s researchers because one of the byproducts that is cleaned out daily is beta-amyloid, clumps of which form plaques found in the brains of Alzheimer’s patients.
If we didn’t already have enough reasons for trying to get enough sleep, this can certainly be added to our list!
Posted 2 years, 6 months ago at 11:34 am. Add a comment
The Wall Street Journal is reporting that forthcoming research from the Academy of Management Journal will show that workers reported lower stress levels at the end of their work day/night after spending a few minutes jotting down positive events at the end of their shift, along with why those things made them feel good. Can that simple step really help?
The researchers conducting the study tracked workers over a 15 day period. They logged their blood pressure and stress symptoms such as headaches, fatigue and difficulty concentrating. The researchers then noted the changes when, at the end of their shift, the workers wrote down their accomplishments from that day. Positive thinking eased the tension. Theresa Glomb, a co-author of the report, says that the most significant impact comes from writing down why those things made them feel good. She says that act highlights the resources and support a person has in their work life such as skills, a good sense of humor, an encouraging family or a compassionate boss. And the reflections do not have to be work-related as about 40% of the end of day reflections had nothing to do with work but still made the participants calmer once they went home.
A key point is to not make this activity a mandatory requirement; that could result in creating additional stress instead of reducing it! Why not give it a try?
Posted 2 years, 7 months ago at 12:25 pm. Add a comment