5 Powerful Benefits of Healthy Sleep

by admin | Dec 9, 2020 | Health Awareness

The benefits of sufficient, quality sleep are often touted in the medical community. Yet, in our fast-paced world, it often feels as if getting enough shut-eye each evening is more of a luxury than a necessity. Being that several key bodily processes take place during sleep, including restoration and strengthening, slumber should be considered as important as drinking water and taking in nutrients.

While experts are still investigating the science of sleep, what we do know is that sleep allows the body to:

• Replenish energy
• Repair muscles
• Maintain important bodily functions
• Let the brain process new information

Of course, we’re also well aware of what can happen when we’re sleep-deprived. For instance, we lose the ability to focus, react, and control our emotions. This can affect our relationships and even our work lives. Over time, the effects compound: long-term lack of sleep is associated with an increased risk of serious health issues, including cardiovascular disease, diabetes, depression, and obesity. It’s also suspected to impair immune system functioning, making you more susceptible to infections.

How Much Sleep Is Enough?

The recommended sleep windows vary with age. For instance, while teens generally need eight to ten hours, adults may only need seven to nine. Seniors may benefit from even fewer hours, and might only need to clock seven to eight hours each night.

What Are the Benefits of Getting Enough Sleep?

As soon as you begin getting enough sleep, you may notice immediate benefits such as improved concentration and reduced fatigue. Over time, you could experience long-term benefits, such as:

• Reduced caloric intake: Lack of sleep can interfere with the chemicals that control hunger. Thus, when you’re not well-rested, you may find yourself overeating.
• Controlled inflammation: Sleep loss could cause widespread inflammation, potentially damaging the tissues and cells.
• Improved cognitive function: Better sleep results in increased productivity, better memory, and improved concentration compared to people who are sleep deprived.
• Decreased risk of heart disease: Healthier sleep habits reduce the risk for cardiovascular issues, including high blood pressure, stroke, and heart disease.
• Reduced risk of depression: Mental illnesses such as depression often go hand-in-hand with poor sleep. 90% of people with diagnosed depression experience sleep troubles. Getting enough sleep, however, can support mental wellness.

Of course, many people have great intentions when it comes to getting enough sleep, but still, struggle to fall or stay asleep. Here are some ways you can improve your sleep health:

• Avoid any screen time at least an hour before bed, as these lights can cause brain stimulation.
• Skip stimulants such as caffeine too late in the day. Try not to have tea, coffee, caffeinated sodas, or chocolate later than mid-afternoon.
• Maintain the same bedtime every day. While it can be tempting to stay up late and hit snooze on the weekend, establishing a consistent routine will help your body regulate sleep patterns.

Keep in mind that like exercise and a healthy diet, it may take some time to adopt healthy sleep practices. Over time, however, putting in the effort can pay off in the form of better overall health.

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7 Tips for Preventing Food Poisoning & Its Serious Health Risks

by admin | Nov 4, 2020 | Health Awareness

Millions of Americans get sick from foodborne illnesses every year, and thousands die. Fortunately, there are steps you can take to prevent falling ill from food poisoning. While at home and dining out, here are seven ways you can minimize the risk of foodborne illness.

Avoid Cross-Contamination

Raw meat, fish, and poultry can have harmful bacteria. While it can be cooked out for safe consumption, it’s important not to allow these foods to come into contact with other, ready-to-eat foods or their handling environments. Store your meat and fish separately from your produce, both at home and while grocery shopping. Use different knives and cutting boards when handling produce versus meat or fish, and wash your hands in between.

Check the Package

Food that’s past its expiration date is more likely to get you sick. Be mindful of the dates listed on the packages for perishable items, including how many days you have to use products after opening them. If anything seems off, such as taste, texture, odor, or color, play it safe and dispose of it. Never eat anything from a package with a broken seal or bulging container, as this could indicate the presence of harmful bacteria.

Boost Kitchen Cleanliness

Always start meal prep with freshly washed hands. Even if you’re just having a quick snack, it’s always a good idea to kill any germs with warm water and soap, or hand sanitizer in a pinch. Disinfect your countertops regularly, and pop your sponge in the microwave for two-minute intervals to kill any bacteria.

Wash Your Fruit & Vegetables

Using a clean produce brush, thoroughly rinse any fresh fruit or vegetables before cooking or consumption. Never use any cleaning agents or soaps on food, however, as doing so could get you sick. Avoid washing poultry, meat, or eggs, as doing so could cause bacteria to spread.

Store Foods at the Proper Temperature

Keep your freezer at 0 degrees F, and your refrigerator at 40 degrees F. Always get perishable items in the refrigerator as soon as possible after coming home from the grocery store. Many condiments, such as mayonnaise, must also be refrigerated.

Be Cautious When Dining Out

Although restaurants must serve safe food to their patrons, missteps can still happen. Try to avoid any foods which could have raw egg, such as Caesar salad dressing, as the ingredient may harbor salmonella. Dine-in restaurants that have received satisfactory ratings from the board of health, and don’t eat anything that seems undercooked or spoiled. Make sure any leftovers are refrigerated within two hours to prevent them from spoiling.

Practice Road Trip Safety

If you’re packing perishable food for a long trip, be sure to keep it safely stored in a cooler with ice packs. Also, keep it in the cabin of the car with the air conditioning on if the weather is warm, instead of in the trunk.

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