Did you know, that according to the CDC, more than a third of American adults report sleeping less than 7 hours? Adults between the ages of 18-60 are recommended to sleep a minimum of 7 hours each night. Less than 7 hours of sleep has been shown to impair cognitive performance, as well as being associated with an increased risk for diabetes, high blood pressure, coronary heart disease, stroke, etc.
Tips to improve your overall sleep…
Try and go to bed and wake up around the same times each day. This includes keeping the same sleep schedule during weekends as well, in order to avoid disruption to your body’s natural circadian (sleep-wake) rhythm.
About an hour before bed, try to avoid any artificial lights, such as those from a television or mobile device. The blue light emitted by many such electronics inhibits the production of melatonin, the hormone responsible for a good night’s sleep.
E — EAT
With a little over one third of all American adults being considered obese, the importance of eating right has never been more important. Poor nutrition has been linked to a plethora of adult chronic diseases, such as hypertension, type 2 diabetes, osteoporosis, and even certain types of cancer.
Additionally, more recent discoveries about the role our gut microbiome plays in maintaining overall health, suggest that diet-related factors have a major influence on our gut microbiome – with far reaching implications in regards to increased risks of obesity, immune-related and inflammatory diseases, as well as an impact in the production of certain neurotransmitters, such as serotinin.
T — TRAIN
According to the CDC, regular physical activity is one of the most important things you can do for your health – everyone can experience the health benefits of physical activity. There are numerous benefits of regular physical activity, including improved cognition, reduced anxiety, and improving overall quality of sleep. As well as maintaining a healthy body weight, reducing your risk of cardiovascular disease, type 2 diabetes, and even lowers your risk for developing certain types of commonly occurring cancers. Overall, studies show that physical activity can increase your chances of living longer and healthier. Make sure to check out our live fitness classes on our Facebook page: https://www.facebook.com/RetroFitness/.
R — RECOVER
Recovery from training is just as important as the training itself, and essential towards continued performance and improvement. Allowing yourself to take recovery days allows your body to recover and repair. This is an important part of progress in order to avoid overtraining and/or burnout. During this time, the beneficial effects of exercise take place. This gives your body the time necessary to repair any tears in your muscle tissue, allowing it to heal and grow – resulting in stronger muscles. Additionally, as exercise depletes your muscles’ glycogen levels, this time allows our body to replenish these energy stores before your next workout.
O — OPTIMISM
Did you know that looking at the glass as half full actually has some pretty wide spread health benefits? Higher levels of optimism have been related to better subjective well-being in times of adversity or difficulty, as well as being associated with better physical health. Many studies have been able to show the benefits of optimism in regards to cardiac disease, blood pressure, and overall health – A large, short-term study evaluated the link between optimism and overall health in 2,300 older adults. Over two years, people who had a positive outlook were much more likely to stay healthy and enjoy independent living than their less cheerful peers.
How can you start seeing the glass as half full? Instead of just focusing on the negative, try challenging yourself to find the good of your day. What did you gain? Try keeping a record of what you’re thankful for throughout the day. That could be something as simple as waking up on time, but keeping track of what you’re grateful for throughout the day has been linked to greater feelings of optimism. Lastly, understand that there’s a difference between what you can, and cannot control. You can’t always control what happens to you, but you can control how you respond and your next steps.
Gradisar, M., Wolfson, A. R., Harvey, A. G., Hale, L., Rosenberg, R., & Czeisler, C. A. (2013). The sleep and technology use of Americans: findings from the National Sleep Foundation’s 2011 Sleep in America poll. Journal of Clinical Sleep Medicine.
Liu Y, Wheaton AG, Chapman DP, Cunningham TJ, Lu H, Croft JB. Prevalence of Healthy Sleep Duration among Adults — United States, 2014. MMWR Morb Mortal Wkly Rep 2016;65:137–141. DOI: http://dx.doi.org/10.15585/mmwr.mm6506a1.
Cortis, C., Tessitore, A., D’Artibale, E., Meeusen, R., & Capranica, L. (2010). Effects of post-exercise recovery interventions on physiological, psychological, and performance parameters. International journal of sports medicine, 31(05), 327-335.