Consuming excesses sugar can affect your sleep and lead you into a vicious cycle of low energy and high sugar consumption. As stated in our Winter 2016-2017 What’s Up? Newsletter article, you can reset your body to consume less—or no—added sugar, and you will feel incredible.
Congratulations! You’ve reached the end of our Rest and Revive program. Over the last few weeks, you’ve learned about fighting common sleep thieves, making changes to your bedroom, and adopting a consistent routine to get the most out of your shut-eye. So why not keep these healthy habits going? With a little daily focus, you can continue resting easy—and enjoying the physical and emotional benefits of truly blissful sleep.
If you’re not sleeping better after just a few weeks, don’t worry. Making lasting behavior changes takes time—and you can’t fix everything all at once. A better approach is to pick one area where you’re confident you can make a healthy change, set a doable goal, and go for it. If you accomplish it, take some time to enjoy that feeling—then set another goal and repeat.
With that in mind, here are two questions you might want to ask if you still can’t sleep:
It’s hard to leave the day’s stresses and worries at the door when you bring work to bed with you each night. From keeping your laptop out of arm’s reach to finding the right temperature for you, check out these tips for improving your bedroom:
Week 4: Protect Yourself From Common Sleep Thieves
Last week you were asked to look at your sleep and daytime activity logs and set one goal for improving your sleep. You may already be noticing a difference. If not, or if you’ve fallen behind, don’t worry—changing a routine can be tough. (If you didn’t start your logs yet, no worries—download the Rest and Revive Workbook and get started any time.)
Now that you’ve filled our your logs for two weeks, it’s time to look at what they’re telling you. Print this page, and use your logs to answer the questions below. (If you didn’t start your logs yet, no worries–download the Rest and Revive Workbook and get started any time.)
Week 2: Learn How Much You Need, and Pay Off Your Sleep Debt
After a week of keeping your logs, you may be wondering how much sleep you actually need. According to the National Sleep Foundation, there’s no “magic number”—but most adults need seven to eight hours to feel healthy.
Going to sleep is part of your daily routine—after all, you do it every night. But are you getting the right kind of shut-eye? Simply jotting down what you do each day can uncover things you might not realize about your sleep patterns. Kaiser Permanente has teamed up with ACERA to provide this 7-week program for healthy sleep. This is the first of 7 emails you’ll receive with helpful hints and links to keep you motivated. To get you started, Kaiser Permanente has made two tools available to ACERA members:
Do healthy, ripped bodies only belong to the young? Not if you’re Ernestine Shepherd. At 77, she’s the world’s oldest female bodybuilder and in a short, 8-minute documentary from Prevention Magazine, you can follow a day in her life.
Join us for our annual Health Fair! Take advantage of free health screenings, learn relaxation techniques and stretches, gain knowledge from experts, and reunite with friends. Enjoy free refreshments, gift bags, and more!
The family dinner has long been an example of family togetherness. But recently, scientists have been coming up with compelling reasons – including a lowered risk of smoking, drinking and doing illicit drugs among teenagers – for families to pull up a chair around the table.
Contact lenses don’t usually go haywire overnight – but a body can. Exactly that happened not too long ago to a patient of Serge Wright, O.D.
The Sedona, Ariz. optometrist got a call one morning from a 65-year old patient. Complaining of blurred vision and trouble judging distances, the man looked to his contact lenses as the cause. He wanted to come right in, and Dr. Wright wanted to see him right away, too.
A stroke occurs when a blood clot blocks an artery, or a blood vessel breaks in the area of the brain, causing damage to brain cells. Without blood and the oxygen it carries, part of the brain starts to die. The part of the body controlled by the damaged area of the brain can’t work properly.
Strokes can and do occur at ANY age. They’re the 3rd leading cause of death in the U.S. More than 140,000 people die each year from stroke in the U.S. and approximately 795,000 suffer a stroke each year.
…with a duck on his head. The bartender says, “Where’d you get that?” and the duck says, “In France. They’ve got millions of ‘em.”
You’ve heard that laughter is the best medicine. It’s obvious that laughter is a great stress reliever, but two 2009 Japanese studies1 presented to the American College of Sports Medicine found that this adage may be true for heart health as well.
Hydration is valuable. Good hydration is central to your most basic physiological functions, including regulating blood pressure, body temperature, and digestion. And good hydration keeps money in your pocket:
The Value of a Good Drink
Lose Weight or Avoid Weight Gain | Your well-hydrated body will have fewer pains, allowing you to continue sports or exercise, and a faster metabolic rate, which helps you burn calories more efficiently. Drinking around 16 oz. of water right after you wake up gives your metabolism a hefty surge.
Cancer is not totally outside your control. Although genetic factors may cause cancer, inherited genes are responsible for a fraction of cancers. This means that through lifestyle and environmental strategies, you can considerably reduce your risk of developing cancer.
Cancer is increasingly common these days.
The American Cancer Society estimates that one half of US men and one third of US women will develop cancer. It’s the second leading cause of death and impacts about 1.6 million people in the U.S. annually.
Eat 5 servings of vegetables and fruits a day. Vegetables and fruits between meals are great snacks. Here are some ideas:
8 am Banana or berries with cereal
11 am Celery/apples with almond butter
1 pm Cucumbers and spinach on a sandwich
3 pm Slice of watermelon
5 pm Sliced bell peppers with hummus
8 pm Cherry tomatoes with feta cheese
Add just 10 minutes of movement everyday where you’re breathing faster and breaking a sweat. Some ideas: