Top 5 Strategies
TO PREVENT HEART DISEASE
obesity. “There is very strong evidence
that insufficient sleep is associated
with weight gain,” says Dr. Redline.
One theory is that “short sleepers”
tend to snack and eat
more food in general.
Also, insufficient sleep
can stunt various
brain reward systems
such as those that
manage energy intake,
judgment and food
choice.
Some studies also
suggest that sleepdeprived
people eat
from The
Mayo Clinic
Checking your
bedtime routine and
establishing healthy
habits can get you
on the right track
to getting more
restful sleep.
fewer vegetables and
prefer sweet, fatty foods. Fatigue, a
common side effect to insufficient
sleep, can also impact a person’s
desire to get in a workout.
SLEEP HYGIENE STRATEGIES
Experts suggest that checking your
bedtime routine and establishing
healthy habits can get you on the
right track to getting more restful
sleep. Try some basic sleep hygiene
strategies such as going to bed and
waking up at the
same time each
day, and keeping
your bedroom
cool, dark and
comfortable.
Eliminate LED
light sources by
covering them up
(check out Blue
Ocean Clinical
Research’s article
on blue light in this
issue!) and enjoy a
cup of decaf tea or warm milk 20–30
minutes before bedtime.
If your sleeplessness stems from
psychological or emotional issues,
talk to your health care provider about
options such as cognitive behavioral
therapy, which is a safe and effective
approach to chronic insomnia.
NO TOBACCO • Tobacco can damage your
heart and blood vessels. Carbon monoxide
in cigarette smoke forces your heart to work
harder to supply enough oxygen to the blood.
REGULAR EXERCISE • Exercise for about 30
minutes on most days of the week can reduce
your risk of heart disease.
HEALTHY DIET • Two heart-healthy food
plans include the Dietary Approaches to Stop
Hypertension (DASH) eating plan and the
Mediterranean diet.
HEALTHY WEIGHT •
Excess weight can
lead to conditions
that increase your
chances of heart
disease including
high blood pressure, high
cholesterol and diabetes.
QUALITY SLEEP • People who don't get
enough sleep have a higher risk of obesity,
high blood pressure, heart attack, diabetes
and depression.
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