Ladies...Are You A Little Grumpier These Days?

Hopefully the title of today's blog didn't turn you away kicking and screaming.  Maybe it caught your eye because you have noticed that you (or a special lady in your life) have been a bit on edge lately.  Well you are not crazy, it can happen.  A recent study by scientists at Duke University (sorry all of you University of Kentucky fans) shows that women really do need more sleep than their male counterparts.  Are you getting enough sleep?  Sleep is important to all aspects of your life...muscle repair, health, weight loss, mood, nutrition, etc.  Check out some of our other blogs on sleep ("Sleep Hygiene", "Improve Your Sleep Quality", "Are You a Night Owl").  

Researchers stated that women need more sleep than men because they have more of a "multitasking" brain.  We need more time to shut everything down and fall deeper in to REM sleep.  Unfortunately, lack of sleep can be more detrimental to women also.  As well as a higher risk of heart disease, depression and psychological problems, sleep-deprived women have extra clotting factors in their blood, which can lead to a stroke.  They also have higher inflammation markers, which indicate developing health problems and are linked to pain.  So if you are experiencing more pain than usual, it might be due to the lack of quality sleep.  This study also found that men showed no increased risk of developing the ailments that affect women when they are sleep deprived.  According to sleep expert Dr. Michael Breus, "We found that women had more depression, women had more anger, and women had more hostility early in the morning".  

Professor Jim Horne, director of the Sleep Research Centre at Loughborough University, England, also found that women need approximately 20 minute more sleep than men.  Again, due to the female multitasking brain.  The more multitasking women do during the day, the more their brain needs to recover and subsequently the more sleep they need.

So, are you getting enough?  It's time to take a step back and consider your health first.  Remember, a lot of women tend to be the "caretaker" of the family so if something happens to you, who is going to take care of you??  Take small steps to ease up on the amount of tasks you perform in a day.  Start delegating to other family members and friends.  Learn to say "no" once in a while and your health just may improve.  Get the rest you need and allow your body to repair itself and recover from all that you do.

"Sleep is the best meditation".  --Dalai Lama

"The best cure for insomnia is to get a lot of sleep".  --W. C. Fields 

Are You Sitting and "Weighting" for Your Body to Change?

I can't tell you how many times I've heard some of my training clients say "I work out so hard with you and I eat right...so why is the scale not changing??".  First of all, nutrition is a HUGE component of weight loss and although many people feel they are eating "right", they may still be lacking in well-rounded, nutritious meals/snacks.  Second, which is the focus of today's blog, think about how active you are (or are not) when you are not in the gym working out (with or without a trainer).  Granted you may be busting it during your 30-minute session, 2-3 times per week with your trainer.  However, that is only 60-90 minutes of the 10,080 minutes in the week (roughly 0.6-0.9% of the week).  What are you doing the other approximately 960 minutes in the day when you are awake?  Here's what I am getting at...the average person sits 9.3 hours a day.  So even if you are a competitive athlete doing "two-a-day" workouts, it is still possible to lead a sedentary lifestyle.

It's time to take inventory of your activity levels in a 24-hour period.  When you subtract out time for good, quality sleep, that will leave you with around 14-16 hours.  Granted you may have a job that requires you to sit through most of your work day.  However, unless your job physically requires you to stay tethered to your desk (i.e., call centers), then you still have the opportunity to add activity to your day.  As time evolves, we spend less time moving the muscles in our body.  Our grandparents and great-grandparents lived more physical lives than we do now.  Yes, technology was virtually non-existent when they were growing up, but is there too much technology in your life?  We don't have to use our muscles to open the garage door, to lower a car window, to change the channel on the television, or even get a message to a co-worker down the hall.  Technology has made all of that (and more) easier for us but it is taking away our ability to be physically active.

Once you look at how many hours are left in your day after sleeping, think about how you can make your day more active.  Walk down the hall to talk to a co-worker instead of sending an e-mail or instant message; stand (and pace) when talking on the phone; hang your laundry outside instead of throwing it in the dryer; bike to work; walk to the store around the corner instead of driving.  Put the computer/tablet/smart phone down and go outside and play with your kids or dog(s).

Burn more calories throughout your day and, in conjunction with a sound nutrition plan and regular exercise, you will see changes in your body.  Don't sit and "weight"...instead stand and lose!  One of the few times you'll hear me say that being a "loser" is a good thing!  Get up and get active.  Your health and your waistline will benefit.

Tips To Boost Your Energy...Naturally

Need an energy boost?  Don't we all!!!  Instead of reaching for the energy drink or that shot of caffeine, try some of these tips for a natural approach to boosting your energy.

1. Drink lots of water.  What??  Don't weigh yourself down with sugar-laden drinks.  Good ole' fashion water keeps you hydrated and makes your body more efficient.  Dehydration affects every part of your body, including your brain.  Fuzzy thinking, low energy, slow metabolism...you name it and it is probably the effect of dehydration.
2. Eat nutritiously-dense foods.  Pack your plate with fruits and vegetables, lean proteins, and complex carbohydrates.  Stay away from foods with high fat contents (like fried foods) that will make you feel sluggish and run down.
3. Get active...stay active.  Physical activity boosts serotonin levels which improve your mood and make you feel better.  If you haven't started a regular exercise program, why not start today?  Get rid of the excuses and get moving.  Our bodies are designed for motion and our muscles thrive on staying strong.
4. Reduce the load on your shoulders.  Take a load off and start reducing some of the stress in your life.  You've heard the phrase (and the books) "Don't sweat the small stuff".  Let go of the things you have no control over (i.e., weather and traffic) and focus your energy on things you can change in your life.  Learn healthy ways to manage your stress.
5. Take a breath of fresh air.  Get outside and absorb some sunshine and breathe in the fresh air.  Take a break from the indoors and step outside.  Take a walk around your office building, grab your four-legged friend and tour the neighborhood, go to the park and climb on a swing...just get outside!  A change of scenery may be just what you need to boost your energy and lift your spirits.
6. Help your body repair...get some rest.  Do you get enough sleep at night?  Is it good quality sleep?  Your body makes a lot of repairs during sleep and if you aren't getting enough, you won't be functioning at top capacity.  Try not to sacrifice sleep to get things done.  It will hurt you in the long run.  Mental and physical fatigue will set in and will make it very difficult to perform simple, daily tasks.  Get your rest.

Seems pretty easy, huh?  You bet!  So the next time you need that little pick-me-up, put down the can of so-called energy and try one of these healthy-alternatives to boosting your energy.   Obviously, the trainers and staff here at PROMATx Health Club can help you with tip #3 but you have to make the first move.  If you aren't here, we can't help you.  Stop in today and let us teach you how to get that natural "high"!!

Sleep Hygiene...How's Yours??

How are your sleep habits?  Do you get sufficient, quality sleep?  According to the Centers for Disease Control (CDC), approximately 25% of Americans are sleep deprived.  In today's society, being "on the go" 24/7 is taking its toll on people.  Sleep deprivation affects more than just how you feel...mental cognition is lower; growth hormone secretion is lower which can lead to weight gain, hypertension and cardiovascular problems; increased risk of drowsy driving; increased risk of injury.  The signs of sleep deprivation are there but do you know how to improve your sleep habits?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness.  Here's a short list of tips for improving your sleep.

1. Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.
• Caffeine and nicotine are both stimulants and should be avoided 4-6 hours prior to bedtime.
• Alcohol is a depressant and even though it may bring on sleep, it acts as a stimulant after a few hours thus increasing the likelihood of waking up during sleep.  Limit alcohol consumption to a couple drinks per day and avoid alcohol within 3 hours of bedtime.
2. Make your bedroom into a "sleep-inducing" zone.
• Sleep quality improves in a dark, cool environment.  Keep bedroom temperature 60-75 degrees and make sure the room is well ventilated.  
• Use dark curtains (or "black-out" shades) or a sleep mask to keep it darker longer.
• Try earplugs or "white noise" machine to drown out noise.
• Use your bedroom for sleeping only, not watching TV or working on your computer.
3. Start a "pre-sleep" routine.
• Help your body prepare for sleep by doing soothing, relaxing activities before bed such as reading or taking a bath.
• Avoid activities that will stimulate the body/mind such as doing work or discussing psychological or emotional issues.  This will increase the release of cortisol which may increase alertness.
4. Go to sleep when you are tired.
• If you force yourself to go to sleep when your body and mind are not ready, it can be frustrating.  If you are still awake after 20 minutes, get out of bed and do something relaxing such as reading or listening to soft music.  Once you begin to feel tired, go back to bed.
5. Maintain consistent sleep patterns.
• Make a habit of going to bed and getting up at the same time every day.  You body will begin to sense the pattern and sleep will come easier if it knows that bedtime is arriving.
6. Napping may or may not work.
• Individuals who find it difficult to get to sleep or who wake often during the night should avoid napping.
• If your sleep habits allow for quality sleep, napping might be helpful but try to "finish" napping by 5pm.
7. Eat dinner early.
• Give your body a chance to digest your dinner completely before going to bed.  
• Avoid heavy meals within several hours of bedtime.  Not only with this help your sleep quality but you will avoid indigestion.
8. Exercise...exercise...exercise.
• Exercise improves your sleep habits and quality but make sure it's not done too late.  Exercise increases alertness so refrain from exercise within 3 hours of bedtime.

Hopefully these tips will help you to improve your sleep hygiene.  Stay consistent and you will notice a difference.  Sleep deprivation is serious and if you continue to struggle with developing quality sleep habits, seek the advice of your healthcare practitioner.   Your body needs rest and it will tell you when enough is enough!!

"A good laugh and a long sleep are the best cures in the doctor's book".  ~ Irish Proverb

Improve Your Sleep Quality by Exercising

In this month's edition of the journal Mental Health and Physical Activity, researchers found that sleep quality improved through participation in regular physical activity.  Among adults in the United States, about 35 to 40 percent of the population has problems with falling asleep or with daytime sleepiness.  In this study of more than 2,600 men and women, ages 18-85, researchers found that 150 minutes of moderate to vigorous activity a week provided a 65% improvement in sleep quality.  Study participants also reported feeling less sleepy during the day as compared to those with less physical activity.

We all know physical activity has many health benefits.  This study shows another positive effect of regular physical activity.  In 2008, studies showed more than 56 million sleeping pill prescriptions were filled, up 54% in four years.  According to one of the authors in this study, Brad Cardinal, a professor of exercise science at Oregon State University, "increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep."

The American College of Sports Medicine (ACSM) and American Heart Association (AHA) both recommend 30 minutes of daily, moderate-intensity activity five days a week.  This equates to the 150 minutes mentioned above.  Are you getting enough physical activity in your day?  Regular physical activity will not only benefit your waistline but also many other aspects of your life, including sleep.  While many studies have shown that regular exercise doesn't necessarily increase the quantity of sleep, researchers are finding improvements in sleep quality.  During sleep your body repairs cells and resets bodily functions.  Lack of quality sleep inhibits vital processes which can ultimately lead to sickness and injuries.

If you are feeling sleepy throughout the day, take a look back at your sleep habits then evaluate how often you exercise.  While it might be tempting to sacrifice exercise for sleep, you will be better off in the long run by adding in that dose of daily exercise.  In our next blog, we will look at how to improve the quality of your sleep by changing your actual sleep habits.  

In the meantime, get up, get physical, get healthy, and sleep better!!!

Are You a Night Owl?

How late do you stay up?  Are you an "early to bed, early to rise" kind of person or do you burn the midnight oi?  Do you have a difficult time losing weight?  In a recent study by Northwestern University, published in the journal Obesity, researchers found that staying up late at night could add an additional 2 pounds-a-month weight gain.  Their reasoning was that night owls ate more food, had poor eating habits, and were more likely to have a higher body mass index (BMI).

In this study, scientists followed the sleep patterns and eating habits of 52 adults.  More than half were "normal" sleepers while the remaining 44% were "late" sleepers (got less sleep and went to bed later).  Results are disconcerting.  Overall, late sleepers consumed 248 more calories per day than normal sleepers.  This was accomplished through eating more fast food, drinking more high-calorie soft drinks, and having lower fruit and vegetable consumption.

Which category do you fall under?  Sleep is vital to the human body.  We must remain focused on the body's internal clock and abide by that system for eating and sleeping habits.  When they are not aligned, metabolism and appetite change which ultimately lead to weight gain.  Also, during sleep our bodies make necessary repairs from environmental factors and physical/emotional stress.  Deprive yourself of sleep and the whole body suffers.

Need help with your eating habits?  Talk to our nutrition specialist at PROMATx Health Club to find out more about metabolism and nutrition.

Sleep soundly, eat healthy, reap the benefits!!