Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts

Friday, December 22, 2017

Not a Creature Was Stirring (Yeah. Right.)

Tis the season for friends, family and celebration... if you're an adult.

If you're a kid, it's more like the season of  uncomfortable holiday outfits, long car rides and seemingly endless family gatherings full of strange looking foods and even stranger looking people.

Compound these disruptions in routine with the decided lack of sleep that kids - much like the rest of us - experience around the holidays, it seems unfair to blame them for their inevitable meltdown, doesn't it?

The holidays are hard enough for kids. Ensuring children get the recommended amount of sleep year-round can go a long way toward ensuring a healthy, happy holiday for the whole family.

The National Sleep Foundation (NSF)  recommends the following:
  • 11-13 hours of sleep for preschoolers age 3-5
  • 10-11 hours of sleep for 5 to 12 year olds
  • 9 hours or more for teens

Here are some tips for helping your little ones get enough sleep:
  • Make sure the room is quiet, dark, cool, and uncluttered.
    Bold colors and flashy décor might be a great fashion statement but you want a serene sanctuary.
  • Remove all electronics from the room. 
    Electronic devices are designed to keep the brain engaged, making it more difficult to get to sleep at night. In addition, the light emitted from these devices limits the body’s release of melatonin, which helps us transition into our nighttime sleep cycle.
  • Establish a nighttime reading routine.
    NSF has found that children who read as part of their bedtime routine are more likely to get healthy amounts of sleep.


Monday, July 25, 2016

Your Cell Phone: The Good, the Bad, and the Happy Medium


Keys? Check.

Wallet or purse? Check.

Personal, pocket sized, all knowing, all powerful super computer? Check.

If you’re like many adults in the U.S., you don’t ever leave home without your smartphone.

These mobile marvels can connect people all over the world, entertain them, and boost productivity into the stratosphere.

Thanks to the seemingly cosmic expansion of 21st century technology, we can now talk to anyone, learn anything and transport anywhere in what feels like the blink of an eye. 

However, because smartphone technology is relatively new, the positive and negative impact these modern marvels may have on long-term health is largely still a mystery, and this realm of seemingly superhuman connectivity could be coming at a price, gradually grinding away at some of our most fundamental human needs.


The Good

Smart phone apps can be global-positioning devices, music players, game consoles, and even pocket sized personal trainers.

Your phone may help you eat better. You may already have a favorite website or app for healthy recipes. But you can also use your phone to record the foods you eat — much like a food journal. It’s easy and convenient, and one study found that people who used their phones instead of paper and pen for this purpose were more likely to stick with their diet plan.

Your phone may keep you moving. You can use it to track your physical activity. Research shows such apps are quite accurate in their step counts and distance measurements. They can also motivate you with instant feedback and goal setting. What’s more, people who use their phones to listen to music while they exercise report liking the activity more.

Your phone may help lower stress. In just a few clicks, you can download soothing music or nature sounds. Or try some yoga. Its physical movements and breathing techniques may help you relax.


The Bad

Despite its seemingly superhuman capabilities, your smartphone may not always be good for you.

Your phone can be a distraction. Whether driving or walking outdoors, pack away your phone. You are less likely to pay attention to your surroundings when using it. And your reaction time won’t be as quick. You may want to skip it while exercising, too. Although music may energize you while working out, talking and texting have been shown to reduce exercise intensity and duration.

Your phone may make you anxious. Keeping up with social media, text messaging, and other alerts can be overwhelming. In fact, one study of a group of college students found heavy cell phone users were more likely to be anxious and unhappy. They also tended to have lower grade-point averages.

Your phone may disrupt your sleep. Just like a television or computer, your phone’s glowing screen may keep you up at night. Such artificial sources of light can mess with your body’s natural sleep cycle. Plus, constant alerts can interrupt your slumber.

The Happy Medium

With a small computer always in your pocket, it can be hard to disconnect. Too much phone time may cause physical problems, too. Try adjusting your phone use with these healthy habits:

Turn your phone off at night. Or at least put it on mute. Also limit the amount of screen time before bedtime. Playing games or texting may make it hard for you to relax.

Take frequent breaks.
Too much texting or similar activities can cause overuse pain in fingers and wrists. Your eyes can also become strained from looking at the screen too long.

Turn down the sound.
If you use earphones or ear buds to listen to music from your phone, a loud volume setting can quickly damage your hearing.

Plan some no phone time.
Nearly half of smartphone users say they can’t live without their phones.


Monday, February 1, 2016

The 'Master' List: Heart Healthy Foods for Heart Healthy Sleep



Can getting a good night’s sleep be better for your heart?

Studies show that insufficient sleep can be tied to high blood pressure and other chronic conditions like asthma and arthritis. In addition, people suffering from the worst cases of insomnia had a higher chance of having a heart attack.

One common causes of obstructive sleep apnea in adults is excess weight and obesity, and obesity has been a known accomplice in the development of heart disease.


So how do you begin to take control? According to Julie Master, D.O., cardiologist at Riverview Medical Center, Jersey Shore University Medical Center and Bayshore Community Hospital, managing your diet to include plenty of heart-healthy foods is a great way to start.


The Master List: Dr. Julie Master's Favorite Foods for a Heart Healthy Diet

Blueberries - "Blueberries are simply brilliant when it comes to nutrition," says Dr. Master. "Their anthocyanins give them their deep blue color and support heart health. Blueberries also have beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber."

Salmon
- "A top food for heart health, salmon is rich in the omega-3s EPA and DHA. Omega-3s may lessen the risk of heart rhythm disorders and lower blood pressure. Salmon also lowers blood triglycerides and helps curb inflammation. The American Heart Association recommends two servings of salmon or other naturally oily fish a week." 


Master Tip: "Bake in foil with herbs and veggies. Toss extra cooked salmon into fish tacos and salads."

Tuna - "Tuna is another good source of omega-3s, and it generally costs less than salmon. Albacore (white tuna) has more omega-3s than other tuna varieties. Reel in these other sources of omega-3s, too: mackerel, herring, lake trout, sardines, and anchovies." 


Master Tip: "Grill tuna steak with dill and lemon. Choose tuna packed in water, not oil." 

Walnuts - "A small handful of walnuts a day may lower your cholesterol and ease inflammation in your heart's arteries. Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, those in chips and cookies." 

Master Tip: "Walnut oil has omega-3s, too; try it in salad dressings." 

Almonds - "Slivered almonds go well with vegetables, fish, chicken, and desserts. They're chock full of plant sterols, fiber, and heart-healthy fats. Almonds may help lower "bad" LDL cholesterol, if you favor them over other fats. Grab a small handful a day." 

Master Tip: "Toast almonds to enhance their creamy, mild flavor." 

Extra Virgin Olive Oil - "This oil, made from the first press of olives, is especially rich in antioxidants called polyphenols, which can help protect your blood vessels. It's also a good source of monounsaturated fats, which are a better choice than saturated fats (such as butter) for your cholesterol." 

Master Tip: "Use a little bit for salads, on cooked veggies, or with bread. Look for cold-pressed and use within 6 months." 

Edamame  - "These green soybeans have moved beyond Japanese restaurants, where they're a tasty appetizer. They're packed with soy protein, which can help lower blood triglyceride levels. A half cup of edamame also has 9 grams of cholesterol-lowering fiber -- equal to four slices of whole wheat bread." 

Master Tip: "Try frozen edamame. Boil and serve warm in the pod." 

Tofu - "Serve up tofu, and you get a great form of vegetarian soy protein with its heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the taste of the spices or sauces you use to cook it."

Master Tip: "Chop firm tofu, marinate, then grill or stir-fry, going easy on the oil. Add tofu to soups for protein with no added fat." 

Black Beans - "Black beans are packed with nutrients including folate, antioxidants, and magnesium, along with fiber, which helps control both cholesterol and blood sugar levels." 

Master Tip: "Canned black beans are easy to add to soups and salads. Rinse to remove extra sodium." 

Oranges - "This sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as potassium, which helps control blood pressure. Research shows that orange juice may make your blood vessels work better and lower blood pressure a bit." 

Master Tip: "A medium orange averages 62 calories with 3 grams of fiber."

Wednesday, November 25, 2015

Don't Let Holiday Stress Keep You Awake at Night

With Thanksgiving less than a day away, and just a month until Christmas, we're once again reminded how quickly "the most wonderful time of the year" can also become the most stressful.

Family. Finances. A tree in your house. Holiday stressors can feel immense when they all seem to hit at once, and in today's society, it's almost commonplace to simply "give in" to our anxieties keeping us awake at night.

According to a recent article in the New York Times,  Why Sleep Matters, nearly a quarter of Americans don't get enough shut-eye because they're too busy “concentrating on things."

 As commonplace as it may seem, however, losing sleep to stress is unhealthy and counterproductive.

"Lack of sleep can contribute to numerous health issues, including higher prevalence of chronic pain, high blood pressure, obesity, Type 2 diabetes, heart disease and premature aging," says Carol Ash, D.O., Director of Sleep Medicine for Meridian Health.

In addition to restoring the immune system, sleep is vital to the energy and focus necessary to handling the life's most stressful situations head on. To break the stress-insomnia-stress cycle and get to sleep when your mind is in overdrive, Dr. Ash recommends a few different techniques.

"Find a cause. Studies show volunteering and pro bono work helps create external focus and connects us to others," Dr. Ash says. "These types of commitments help people find purpose and meaning in life, which can help eliminate racing thoughts at night."

"For a more immediate solution, try deep breaths," she adds. "Mindful breathing helps you relax and clear your mind prior to bedtime."

Wednesday, July 29, 2015

When it comes to sleep, all men (and women) are not created equal

Researchers have found that, when it comes to sleep health, men and women are not created equal.

Studies show that sleep disorders do affect men and women differently. While men tend to suffer more from sleep apnea, women are more likely to report spending their nights tossing and turning.


Although researchers can't say for sure why women apparently have more trouble sleeping than men, they have noticed certain patterns. Particularly, women seem to have the most trouble falling asleep when hormone levels change - during pregnancy, early motherhood, menopause, and at certain times during the menstrual cycle.


Researchers know that the hormone progesterone causes sleepiness, and they also know that a woman's progesterone level rises during mid-month ovulation, and then drops dramatically at the onset of a menstrual period. This drop also is the time when many women report having sleep problems.


Learn more about the connection between sleep health and women's health, including ways pregnancy and menopause affect sleep.

Monday, June 22, 2015

Join Us in Freehold for a "Mall Walk" and Wellness Discussion Featuring Dr. Carol Ash!

Join us Wednesday, July 22 at Freehold Raceway Mall  for a relaxing morning mall walk, followed by a special discussion with Meridian's own authority on sleep health, Carol Ash, D.O.

Dr. Ash will talk about how making small, gradual adjustments to sleep and lifestyle habits can dramatically improve your long-term health. 

Register by calling  1-800-560-9990.  More information is available here.

For expert sleep advice, here's Dr. Ash on FOX News discussing some of the long-term effects lack of sleep can have on the overall health of adults and teenagers.

Monday, June 1, 2015

Sleep and Your Child

A good night's sleep is as important to your child as a hearty breakfast. Without enough shut-eye, children are more likely to struggle with their school studies, do poorly on the playing field, and suffer depression, studies show.

According to the National Sleep Foundation (NSF), children are getting less than the recommended amount of sleep over a 24-hour period.

This can make it tough for your child to solve problems and memorize lessons, which can lower grades and self-esteem. Sleep-starved kids are also more easily frustrated and fidgety. A child's sleep trouble affects the whole family. Parents who are up coaxing a child to bed are robbed of their own valuable sleep.

The best cure is a consistent bedtime schedule. Stick to a bedtime that permits this amount of nightly sleep:

  • 11 to 13 hours for a 3- to 5-year-old child - Preschoolers often have difficulty falling asleep and staying asleep, the NSF says. Children this age also are more likely to have nightmares and sleep terrors, and to sleepwalk.
  • 10 to 11 hours for a school-aged child - Schoolchildren spend time with TV, computers, and the Internet, all of which can erode time for sleep. This age group also may be drinking caffeinated beverages that can affect the ease of falling asleep at night. Watching TV just before bedtime may make it more difficult to fall asleep and may create resistance or anxiety about bedtime. Too little sleep can lead to mood swings, and behavioral and cognitive problems, the NSF says.

If the current bedtime for your child is too late, move it 15 minutes earlier each night, until you reach the desired bedtime. Tuck resisters back into their own beds, promptly and repeatedly, until they get the message that you expect them to get to sleep on their own.

Visit the Meridian Health Wellness Center for more sound sleeping advice.

Thursday, April 30, 2015

Dr. Ash on Steve Harvey Show: Biggest Mistake Made by People Seeking Sound Sleep

What is the NUMBER ONE mistake made by people in their efforts to get a better night's sleep? On a recent visit to The Steve Harvey Show, Meridian Health Director of Sleep Medicine Dr. Carol Ash answers this question - and helps a woman who hasn't had a full night's rest in more than five years!

Wednesday, February 25, 2015

Smartphone Superpower Comes at a Cost

Thanks to the blessings of 21st century technology, we can now talk to anyone, learn anything and transport anywhere in what feels like the blink of an eye.

Unfortunately, this realm of seemingly superhuman connectivity could be coming at a price, gradually grinding away at one of our most fundamental human needs.

This week, an article published in The Atlantic, "How Smart Phones Hurt Sleep," revealed some sobering statistics.

The piece cites a 2012 Time/Qualcomm poll conducted among 4,700 respondents in seven countries, including the U.S., in which participants were asked to gauge their level of agreement with the following assessment.

"I don't sleep as well as I used to because I am connected to technology all the time."

And the results? Nearly 25% of participants ages 18-24 strongly agree with the above statement, followed by nearly 15% ages 25-29, 10% ages 30-34 ...

And so it goes, gradually decreasing in percentage as participants' ages increase.

The conclusion? Those losing the most sleep are also the ones who need it the most.

"Electronic devices are designed to keep the brain engaged, making it more difficult to get to sleep at night," said Dr. Carol Ash in a Star Ledger/NJ.com article last year. "In addition, the light emitted from these devices limits the body’s release of melatonin, which helps us transition into our nighttime sleep cycle."

Read the complete Atlantic article, How Smartphones Hurt Sleep, to learn more.

Monday, February 9, 2015

How much sleep do you really need?

Earlier this month, the National Sleep Foundation released an age-based breakdown of recommended hourly sleep each day, as reported in the Washington Post.  The recommendations for ages ranging from newborns to older adults were published in the foundation's journal Sleep Health.

So how much sleep do you need? Find out here.




Thursday, December 11, 2014

For Tom Brady, the perfect 'night out' is a night in

When a Super Bowl MVP and star NFL quarterback has a night to himself, you might imagine him spending it out on the town, partying till dawn, and indulging in a few of the all star "perks" of being a celebrity baller.

(Photo by Stephan Savoia/Associated Press)
“I’m not doing anything like that. That time has come and gone in my life. I did a lot of charger work last night - sleeping," said Patriots QB Tom Brady during an interview on WEEI's "Dennis and Callahan Show."

"This is my first time away from my kids in a while, so I finally get some decent sleep," he added.

While teammates Rob Gronkowski, Jonas Gray, and Shane Vereen were attending a recent Clippers game, Brady had no qualms admitting his ideal "night out" is often a night in - catching up on some much needed sleep, according to Jordi Lippe of Yahoo Health.

Wednesday, October 8, 2014

Lack of Sleep Could Be Costing You Wages

It's no secret that lack of sleep can prove physically, mentally and emotionally detrimental. But financially?

A recent article on the Advisory Board cites research from the University of California-San Diego concluding that — for the sleep-deprived — adding an hour to the average amount of sleep per night increased wages by 16%.

Lack of sleep diminishes the capacity of cognitive strengths in high demand by employers, including:
  • Creative thinking
  • Adapting to change
  • Attention to detail
  • Ability to multitask

With the recommended eight hours of sleep every night, we improve in areas employers value most - and are willing to pay for.




Sunday, September 28, 2014

Dr. Ash featured on Livestrong.com

With features in national media outlets such as Today, Good Morning America, The Dr. Oz Show, The New York Times, Woman's Day, Shape, Prevention and Reader's Digest, Meridian Health Director of Sleep Medicine, Carol Ash, DO, is a board-certified general internist, fellowship-trained pulmonary, critical-care and sleep-medicine specialist with more than 15 years of experience in clinical medicine.

Dr. Ash recently contributed a Livestrong.com piece on "resetting" your internal clock, in which she suggested natural, cost effective alternatives to over-the-counter sleep medications, which she calls "short term solutions to recurring problems."

One potential remedy Dr. Ash lists is mindful breathing, an elegant solution for alleviating stress and achieving deep rest.

Read the full article here: http://www.livestrong.com/blog/reset-internal-clock-better-sleep/

Monday, August 11, 2014

Improve Mind, Body and Relationship By Sleeping Separately

He likes it cold; she likes it hot. She's a mover and a shaker; he's down for the count.

Opposites may attract, but when it's time to call it a night, some differences come at a cost.

It sounds extreme, but on an episode of "The Doctors," Dr. Carol Ash discussed how sleeping separately from your partner could provide a healthier night's sleep all around.

Dr. Ash discussed findings from a study that found people who sleep alone tend to get a better night's sleep - as over 50% of those surveyed blamed their mates for their sleep disturbances.

Researchers add that relationships and overall health can improve dramatically when couples opt to sleep separately.

So what does Dr. Ash have to say? Is "divide and conquer" an option worth considering for couples not getting adequate sleep?
 

 "We think of sleeping apart as taboo and something we should never do," Ash says. "But the truth of the matter is, sleep is so important,  if that is what you have to do to get a good night's sleep, then, yes, it is."

Watch the full segment below and decide for yourself.




Friday, July 25, 2014

Can't sleep? The answer may be all around you.

Sleep deprivation can be a symptom of numerous health issues, but it's important to remember that the causes of our sleep disruptions aren't always internal.

According to Dr. Carol Ash, the following external factors can affect our sleeping patterns:
  • Room temperature
  • Jet lag
  • Variations in schedule
  • Snoring
 Watch Dr. Ash's Weather Channel appearance to learn more about the effects our environment can have on our sleep habits.