“How Much Sleep You Need, According to Experts”

Sleep is essential for optimal safety, mood, performance, and health. As one of the three pillars of a healthy lifestyle (the other two being diet and exercise), the amount of sleep you get can dramatically improve or hinder your quality of life in various ways. 

HOW MANY HOURS OF SLEEP DO YOU NEED? The amount of sleep a person needs each day varies with age, according to the National Sleep Foundation. 

• Newborns (0-3 months) need 14-17 hours  
• Infants (4-11 months) need 12-15 hours
• Toddlers (1-2 years) need 11-14 hours
• Preschoolers (3-5) need 10-13 hours
• Children (6-13) need 9-11 hours
• Teenagers (14-17) need 8-10 hours
• Adults (18-64) need 7-9 hours
• Older adults (65+) need 7-8 hours

Pregnancy, sleep deprivation, and poor sleep quality can also affect how much sleep you need, according to the Mayo Clinic. 

WHO’S AT RISK OF SLEEP DEPRIVATION? In short, almost everyone is at risk of catching fewer zzz’s than they really need. Whether you’re a shift worker who sleeps at odd or varying hours, a new parent attending to a waking baby, or someone who is ill or stressed, you’re bound to experience periods when you log fewer hours of sleep than you need. Children, and especially adolescents, who often keep late hours during the school week, are particularly vulnerable. According to research presented at the American Academy of Pediatrics 2019 national conference, fewer than half of all 6- to 17-year-olds are getting 9 hours of sleep on most nights.

WHY DO OLDER ADULTS SLEEP LESS? Older adults need about that same amount of slumber as other adults, but they tend to sleep more lightly and for shorter time spans than younger adults. They have less “deep slow-wave sleep”—the most restorative stage of sleep—“and their sleep is more fragmented, meaning that they're going to wake up more frequently,” Kenneth P. Wright Jr., PhD, assistant professor of integrative physiology and director of the Sleep and Chronobiology Lab at the University of Colorado at Boulder, tells Health. “And when they do wake up,” adds Wright, “they tend to be awake for a longer period of time than young adults.” To put it simply, older adults’ sleep difficulties are often related to the natural aging process, explains Wright. He says another reason could be that many sleep disorders increase with age.

WHAT HEALTH RISKS ARE ASSOCIATTED WITH SLEEP DEPRIVATION? Inadequate sleep negatively affects health in a number of ways, says the American Academy of Sleep Medicine. Sleep deprivation can really do a number on your mood and performance. It can make you feel irritable, anxious, or depressed. It can make it difficult to concentrate on everyday tasks. Lack of sleep can become a safety hazard when it results in drowsy driving and workplace injuries, says the sleep organization. Digestive problems are very common in individuals who have poor sleep quality and probably account for the most common reason why people miss work, Christopher Winter, MD, owner of Charlottesville Neurology and Sleep Medicine in Virginia and medical director of the Martha Jefferson Hospital Sleep Medicine Center, tells Health. “Cancer is another disorder that's been linked to poor quality sleep,” notes Dr. Winter. “Individuals who work unusual schedules and have unpredictable sleep timing over time may show an increased risk for certain types of cancers, particularly women and breast cancer.” Sometimes sleep deprivation is a consequence of a sleep disorder. People with sleep apnea experience brief and repeated pauses in breathing during sleep, making it difficult to slumber soundly. Research suggests those who suffer from this sleep disorder are more likely to experience irregular heartbeats, heart failure, heart attacks, and strokes. Regular lack of sleep can make symptoms of an existing chronic condition seem worse and may even increase the risk of developing certain conditions—high blood pressure, obesity, diabetes, and heart attack, to name a few. It becomes a vicious cycle. People end up reaching for medicines to treat their symptoms, which only worsens the quality of their sleep, says Dr. Winter. And that, in turn, can negatively impact existing medical conditions. He explains that individuals who are not getting enough sleep also are more susceptible to illnesses, as poor quality sleep weakens the immune system. “It’s pretty difficult to figure out systems within the body that are not affected,” observes Dr. Winter. 

HOW DO YOU BUILD GOOD SLEEPING HABITS? Consistency is important. Dr. Winter recommends trying to build in a little bit more consistency and not having such a wide span of sleep timing. He also recommends going to bed and waking up around the same time every day. “If you have the opportunity to sleep in until two in the afternoon on the weekend that might not be the smartest thing to do from a sleep perspective,” says Dr. Winter. Sleep Education recommends limiting exposure to bright light in the evening, turning off electronic devices at least 30 minutes before bedtime, not eating a large meal before bedtime, avoiding consuming caffeine or alcohol before bedtime, and reducing your fluid intake before bedtime. 

ISSUES RELATED TO HEALTHY SLEEP: In our current culture, someone who falls asleep immediately is viewed as a good sleeper. In reality, it’s quite the opposite. “I'm much more concerned about the patient who can fall asleep in any situation than I am an individual who might take 30 or 45 minutes to fall asleep every now and then,” says Dr. Winter. The reason? People who can fall asleep quickly at any time and anywhere may have narcolepsy, a chronic sleep disorder characterized by excessive daytime sleepiness and sudden sleep attacks. That said, people who consistently have difficulty falling asleep may have insomnia. Some other common symptoms of this sleep disorder include frequent waking during the night and having trouble going back to sleep, waking up too early in the morning, not feeling well-rested after a night’s sleep, and problems with concentration, according to the Cleveland Clinic. This, among other reasons, is why many sleep disorders go unrecognized and untreated in clinical practice. Historically, doctors didn't get much training on recognizing sleep disorders. In recent years, there's been a push to bring doctors up to speed on the potential health risks of sleep disorders, and so now more people with sleep disorders are being properly diagnosed and treated, says Wright. If you think you have a sleep issue, voice your concerns to your doctor, says Dr. Winter. “Sleep disorders are often difficult to diagnose because patients don't talk about sleep with their doctors, and doctors are not great about asking patients about their sleep.” 

By: Jenna Wirith

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

 

“7 Health Benefits of Garlic, According to a Nutritionist”

Garlic may just be one of the most satisfying aromas and flavors used in cuisines around the globe. But it can also boast some pretty impressive health benefits. Here are seven reasons to incorporate more of this mouthwatering veggie into your eating routine, and a few tips for dealing with the worth-it garlic breath.

GARLIC OFFERS IMMUNE SUPPORT: Some “immunity shots” incorporate garlic, and for good reason. Historically, garlic has been used to ward off illnesses, fight infections, and treat wounds. In fact, research lends credibility to garlic’s immune-bolstering capabilities. In one study, https://www.ncbi.nlm.nih.gov/pubmed/11697022 146 volunteers were assigned to receive either a placebo or a garlic supplement daily for 12 weeks throughout the winter. The garlic group experienced significantly fewer colds compared to the placebo group, and they recovered faster if they did get infected. Newer research confirms that aged garlic extract may enhance immune cell function. In the study, healthy adults between 21 and 50 received either a placebo or aged garlic extract for 90 days. While there was no difference in the number of illnesses between the groups, those who received garlic had reduced cold and flu severity, fewer symptoms, and a smaller number of missed days of work or school.

IT CAN BOOST HEART HEALTH: In a recent review of previously published studies, scientists summarized the many ways garlic protects heart health. These include lowering blood pressure and cholesterol, as well as reducing artery stiffness and blood markers for inflammation. Other research shows that compared to a placebo, aged garlic extract can help slow the rate of progression of coronary artery calcification, a risk factor for cardiac events, including heart attack and stroke. In people with high cholesterol, garlic has been shown to reduce both total cholesterol and “bad” LDL, while slightly improving protective ”good” HDL. Researchers say the 8% reduction in total cholesterol seen in studies is associated with a 38% reduced risk of coronary events by age 50.

GARLIC FIGHTS HIGH BLOOD PRESSURE: Around the world, about 25% of adults have high blood pressure, and the condition is linked to seven million deaths each year. In one meta-analysis, garlic supplements were found to be more effective at curbing blood pressure compared to a placebo, especially in people diagnosed with hypertension. Another study found that garlic supplements have the potential to reduce blood pressure in people with hypertension, while simultaneously lowering cholesterol and stimulating the immune system.

IT CAN PROTECT FROM CANCER: Garlic and other vegetables in the allium family, including onions and leeks, have been linked to a reduced risk of several types of cancer, including of the stomach, throat, prostate, and colon. Natural compounds in garlic are known to help selectively kill off cancer cells, and prevent cancer from growing and spreading.

GARLIC SUPPORTS BRAIN HEALTH: In addition to supporting learning and memory, aged garlic extract may also help prevent cognitive decline by protecting brain neurons. The veg also helps fight against the brain changes known to be a precursor to neurodegenerative conditions, including Alzheimer’s.

IT’S GOOD FOR YOUR GUT: Garlic functions as a prebiotic, food for beneficial bacteria in the gut tied to immunity and positive mood. Research has also shown that aged garlic extract positively improves the diversity of microbes in the gut, including an increase in the number of beneficial and immune-stimulating bacteria.

IT IMPROVES BONE HEALTH: A high consumption of allium vegetables, including garlic, is associated with protection against hip osteoarthritis, the most common disabling joint condition affecting older adults. Scientists believe the plant’s natural compounds help fend off the breakdown of joint cartilage and bone.

 

BEST WAYS TO CONSUME GARLIC: While many of the studies referenced above involve garlic supplements, I don’t recommend taking them without the guidance of your physician or a dietitian. In supplemental form, garlic can interact with medications or other supplements, or potentially trigger unwanted side effects that may include digestive upset, dizziness, insomnia, and increased bleeding risk. Instead, reach for whole garlic. To maximize its effectiveness, crush fresh garlic, and then let it sit at room temperature. Research shows that this step releases an enzyme that boosts levels of garlic’s health promoting compounds, which peak about 10 minutes after crushing. After this resting time, add garlic to homemade extra virgin olive oil vinaigrette dressing, sautéed greens and other veggies, sir-fry’s, soups, stews, and savory nut butter sauces.

 

GETTING RID OF GARLIC BREATH: As for that garlic breath, the best way to combat it is to chew on fresh herbs, like mint or parsley, after a garlic-rich meal. Munching on an apple or lettuce can also help neutralize the sulfur compounds that give garlic its distinct scent. Or try black garlic. Free from additives and preservatives, black garlic is made from whole garlic that’s been aged for a month in a special fermentation process under high heat. This process causes the garlic to develop a dark color, soft texture, and sweet taste. It’s been shown to pack twice as many antioxidants as raw garlic, and bonus: it won’t give you garlic breath like its unfermented cousin.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

 

“10 Relaxation Techniques That Zap Stress Fast”

Relax. You deserve it, it's good for you, and it takes less time than you think.

You don't need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.

1. MEDITATE: A few minutes of practice per day can help ease anxiety. “Research suggests that daily mediation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach. It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

2. BREATHE DEEPLY: Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. “Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She's a certified life coach in Rome, GA.

3. BE PRESENT, SLOW DOWN: “Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense.

4. REACH OUT: Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

5. TUNE IN TO YOUR BODY: Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. “Simply be aware of places you feel tight or loose without trying to change anything,” Tutin says. For 1 to 2 minutes, imagine each deep breath flowing to that body part. Repeat this process as you move your focus up your body, paying close attention to sensations you feel in each body part.

6. DECOMPRESS: Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles. Remove the wrap, and use a tennis ball or foam roller to massage away tension. “Place the ball between your back and the wall. Lean into the ball, and hold gentle pressure for up to 15 seconds. Then move the ball to another spot, and apply pressure,” says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.

7. LAUGH OUT LOUD: A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

8. CRANK UP THE TUNES: Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece,” Benninger says. You also can blow off steam by rocking out to more upbeat tunes -- or singing at the top of your lungs!

9. GET MOVING: You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercise like head rolls and shoulder shrugs.

10. BE GRATEFUL: Keep a gratitude journal or several (one by your bed, one in your purse, and one at work) to help you remember all the things that are good in your life.

“Being grateful for your blessings cancels out negative thoughts and worries,” says Joni Emmerling, a wellness coach in Greenville, NC.

WebMD Feature Reviewed by Jennifer Robinson, MD on December 10, 2017

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)



The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“30 Tips to Get Fitter in 30 Days”

ONE MONTH TO A HEALTHIER YOU: The phrase “get fit” is often used to mean slim down or tone up, but this challenge is about so much more than looking better in your workout clothes. Think of it as a month-long endeavor to improve the quality of your life: The moves ahead are designed to help you prioritize your own selfcare, one day at a time.

DAY ONE: HAVE A MISSION - On day one, lay the foundation for what you’d like to accomplish over the next month. Make a list of reasons you want to boost your health that have nothing to do with appearance. Are you seeking more energy, deeper sleep, improved digestive health, better immunity, stronger muscles? Try to identify at least three goals you can track. Doing so will help you keep up your motivation.

DAY TWO: MAKE OVER YOUR PANTRY - Take a look at the foods you have in stock. Toss any that are highly processed, or contain artificial additives or ingredients you don't recognize. Also ditch any products you truly dislike that you only bought because you think you "should" be eating them. Healthy eating is about enjoyment and nourishment—not deprivation and willpower.

DAY THREE: CONSIDER THE SCALE - Before you weigh yourself, check in with your emotions. Some people look at weight as a data point. For these folks, weighing in once a week may support healthy, sustainable weight loss or weight maintenance. But if the idea of stepping on the scale triggers feelings of anxiety, skip it and instead focus on how you feel. If you're on a weight-loss path, pay attention to how your clothes fit rather than a number.

DAY FOUR: GET EXCITED ABOUT GETTING ACTIVE - Choose a physical activity you enjoy and devote 30 minutes to it. The activity might be walking, hiking, swimming, dancing, biking, roller skating—anything you look forward to. Rather than thinking of it as exercise, consider it much-needed “you time.”

DAY FIVE: FIND BALANCE IN THE KITCHEN - If your eating habits have been a bit erratic, try adjusting your portion sizes naturally: Research shows that eating off smaller plates (try 9-inch ones) with smaller cutlery helps your brain perceive portions differently, so you feel satisfied without overdoing it.

DAY SIX: DEVOTE SOME TIME TO YOUR CORE - Core strength can improve your posture, prevent back pain, support proper breathing, even boost digestion. Try a bird-dog plank variation today. Start in plank position, then extend one arm and the opposite leg without disturbing your form; switch sides. Do 10 reps on each side.

DAY SEVEN: TRADE BUTTER FOR AVOCADO - Good fats like avocado help reduce inflammation, improve circulation, and protect your heart. Avocado also happens to be delicious and satisfying! Substitute butter with ripe avocado on toast. You can also use it as a healthy swap in recipes liked baked goods to up your intake of nutrients and fiber. Replace each tablespoon of butter with 1/2 tablespoon of avocado.

DAY EIGHT: IDENTIFY YOUR TOP TREATS - It's not realistic to go through life never eating your favorite goodies. And it's not necessary either, even if you're trying to lose or maintain your weight. Make a list of the treats you love, and plan healthy ways to enjoy them. For example, instead of buying a pint of ice cream to keep in the freezer, go out for a scoop with a friend. The goal isn’t to restrict yourself, but rather strike a healthy balance.

DAY NINE: GET UP AND MOVE - Walk, stretch, even squat—every hour on the hour. Research has shown that sitting for long periods raises your chance of getting a chronic disease, even if you exercise.

DAY TEN: UP YOUR VEGGIE GAME - Aiming for five cups (or about five tennis ball-sized portions) of veggies a day is one of the most impactful habits for overall health. In addition to supporting immunity and good digestive health, veggies help reduce inflammation, lower the risk of nearly every chronic disease, and even support better mental health. Today, fit in one extra serving. Opt for raw veggies with hummus or guac, oven-roasted veggies, veggies sautéed in EVOO, or salad dressed with extra virgin olive oil vinaigrette. When planning meals, think about veggies first—and build around them.

DAY ELEVEN: SCHEDULE A ‘PLAY DATE’ - Invite a buddy to join you in some type of fun activity. Try a new fitness class, indoor rock climbing, or a dance lesson. Or, gather a group to play a game of volleyball, dodge ball, softball, or basketball. Pairing exercise with social time has been shown to boost motivation, and yield even better fitness results.

DAY TWELVE: TWEAK YOUR LUNCH - Rather than cutting out carbs completely, try an open-faced sandwich, and add a side of veggies, slaw, or salad. Or, opt for a lettuce wrap, and add a side dish that provides nourishing carbs, like a baked sweet potato or fresh fruit.

DAY THIRTEEN: ADD A HOT INGREDIENT TO DINNER - Foods like chili peppers and hot sauce have a thermogenic effect, meaning you quite literally burn extra calories while you chew. Try throwing a diced hot pepper into a salad or stir-fry. Research shows that incorporating hot peppers more often is also linked to better heart health, due to their ability to reduce “bad” LDL cholesterol and boost "good" HDL.

DAY FOURTEEN: CHECK IN WITH YOUR GOALS - You’re almost at the half-way mark. Take a moment to revisit the three outcomes you identified on Day 1. Think about how your daily habits tie into your goals. For example, if reducing stress was on your list, prioritize some activities that support how you want to feel. These may include getting an extra hour of sleep; or practicing a five-minute guided meditation in the morning. Remaining mindful about your outcomes can help you make choices that better support your goals.

DAY FIFTEEN: CRACK AN EGG AT BREAKFAST - Starting the day with a protein-packed meal keeps you feeling full and satisfied longer. Whether you eat them scrambled, over-easy, or in a sandwich, eggs are one of the easiest (and most delicious) ways to up the protein in your morning meal. If you can’t or don’t eat eggs, opt for a veggie scramble made with mashed chickpeas instead.

DAY SIXTEEN: DON’T FORGET TO STRETCH - Stretching is just as important as cardio and strength training for overall fitness. It reduces stiffness, broadens your range of motion, opens up circulation, relieves stress and tension, and improves posture, balance, and coordination. What’s more, you can gently stretch anytime —no special equipment needed.

DAY SEVENTEEN: EXERCISE AT THE RIGHT TIME FOR YOU - An early sweat session helps keep your metabolism humming all day. But, if you just aren't a morning exerciser, listen to your body, and find the time of day that feels best for you—so you’re more likely to stick with the habit.

DAY EIGHTEEN: TRY A BODY WEIGHT WORKOUT - Strength training is an important aspect of fitness. This form of exercise helps support a healthy metabolism, maintain muscle, reduce injury risk, and protect bone density, among other perks. But you don’t need weights to build your strength. You can rely on your own body weight, using moves like push-ups, dips, planks, and squats.

DAY NINETEEN: EAT MORE MEATLESS MEALS - Trade meat, fish, or poultry for pulses, the umbrella term for beans, lentils, peas, and chickpeas. In addition to packing the most plant protein of any whole food group, pulses are chock-full of fiber, antioxidants, vitamins, and minerals. They're also naturally gluten-free, readily available, affordable, versatile, eco-friendly, and tied to a number of health benefits, including weight loss, and a reduced risk of type 2 diabetes.

DAY TWENTY: GO FOR H20 - Make water your primary beverage, and aim for 16 ounces, four times a day. If you dislike your water plain, jazz it up with some all-natural infusions.

 

DAY TWENTY-ONE: GET OUTDOORS - Spending time in nature is an important way to support health and wellness. Research shows that exposure to green space slashes the risk of heart disease, type 2 diabetes, high blood pressure, and premature death. It also extends sleep duration, and improves opportunities for physical activity and socialization. Toda, head to a park, plan a hike, visit a community garden, or simply talk a walk outside and take in that fresh air. (Please Note This Should Be Done After the Coronavirus Has Been Cleared and Proper Authorities Give Clearance.)

DAY TWENTY-TWO: TAKE A LUNCH NAP -  Instead of taking your full lunch break in the kitchenette (or worse, at your desk), grab a co-worker and spend part of the hour on a brisk walk. Research shows that 15-minute strolls after meals can help normalize blood sugar levels for up to three hours and cut the risk of developing type 2 diabetes.

DAY TWENTY-THREE: GET FRESH AND FRUITY - If you hit an afternoon energy slump, reach for one cup or one piece of fresh fruit (about the size of a tennis ball) and one quarter cup (the size of a golf ball) of whole nuts. This duo provides nutrient-packed carbs, along with plant-based protein, fat, and fiber. The combo results in steady, sustained energy to power you through the remainder of the day.

DAY TWENTY-FOUR: TAKE A DARK CHOCOLATE BREAK - Stock up on 70% dark chocolate. This satisfying treat has been shown to reduce stress hormone levels, lower blood pressure, improve circulation, boost brain activity, and trigger a sense of euphoria that’s similar to the feeling of being in love! Take a break and mindfully enjoy a square or two. Let it melt in your mouth and savor every morsel.

DAY TWENTY-FIVE: PRACTICE GRATITUDE - Research has shown that spending 15 minutes writing down grateful sentiments before bed improves sleep length and quality. Other studies tie gratitude to increased feelings of happiness, a reduced risk of depression, fewer aches and pains, more empathy toward others, better self-esteem, and a greater ability to overcome challenging circumstances. That’s a pretty incredible wellness return for a fairly minimal investment of time.

DAY TWENTY-SIX: CURB YOUR SOCIAL MEDIA MINUTES - Too much social media time has been shown to increase the risk of depression and reduce happiness and life satisfaction. Spend those minutes doing something that makes you feel good, both physically and emotionally. FaceTime a loved one, cuddle with a pet, get outdoors, meditate, stretch, or take a nap. The options are endless.

DAY TWENTY-SEVEN: HAVE A LAUGH - Make an effort to enjoy some belly laughs today. Take a break to watch cute cat videos on YouTube, or call up your funniest friend. Laughter boosts hormones that elevate mood and support immunity. It’s also been shown to lower “bad” LDL cholesterol, raise “good” HDL, and decrease blood pressure.

DAY TWENTY-EIGHT: ASSESS YOUR STRENGTH - As the month comes to a close, select a few strength moves and evaluate your progress. Can you hold a plank longer, or complete more push-ups or burpees with good form, than you could at the start of this challenge? Take stock of how your body has responded to the shift in your routine. And continue to set realistic goals that feel right for you, even if that means maintaining, rather than increasing, your strength.

DAY TWENTY-NINE: EXPAND YOUR WHOLE GRAIN HORIZONS - In addition to providing fiber and nutrient rich slow-burning carbs for sustained energy, whole grains are incredibly health protective. Their consumption is tied to a lower risk of heart disease, stroke, cancer, type 2 diabetes, and obesity. Incorporate more whole grains into your daily meals and snacks. Naturally gluten-free options include oats, brown or wild rice, quinoa, millet, and sorghum.

DAY THIRTY: CONGRATULATIONS - You’ve devoted 30 days to small changes that can snowball into huge rewards for your health. Take a few moments to revisit the goals you created on Day 1. Think through how you’ve progressed. What went well? What barriers did you face, if any? Moving forward, how can you set yourself up to maintain the progress you’ve made and continue to prioritize your personal wellness? The path to a fitter you is multi-layered. It involves not just how you move your body, but how you eat, hydrate, sleep, and prioritize your emotional health. It’s a lifestyle—and you’re living it!

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

By: Cynthia Sass, MPH, RD

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

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Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)