HEALTHY LIVING
6 steps to get better sleep, improve heart health
(Family Features) There’s more to maintaining a healthy heart than just eating right and exercising regularly. While these practices play an important role in both cardiovascular and overall health and well-being, getting a good night’s sleep is also key.
“Getting a good night’s sleep every night is vital to cardiovascular health,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age.”
However, more than 1 in 3 adults in the United States are not getting the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing risk for cardiovascular conditions like high blood pressure, heart disease, heart attack and stroke, lack of sleep may also put people at risk of depression, cognitive decline, diabetes and obesity.
While high blood pressure – a known risk factor of cardiovascular disease, the No. 1 cause of death worldwide – can run in families, it is more common in non-Hispanic Black adults (56%) than in non-Hispanic white adults (48%), non-Hispanic Asian adults (46%) or Hispanic adults (39%). Healthy lifestyle behaviors, including sleep, can help prevent the condition.
“We know that people who get adequate sleep manage other health factors better as well, such as weight, blood sugar and blood pressure,” Lloyd-Jones said. “The American Heart Association added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8, and they include: eating a healthy diet, not smoking or vaping, being physically active and getting adequate sleep along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels and a healthy weight.”
What’s more, falling asleep at different times or sleeping an inconsistent number of hours each night, even variations of more than two hours a night within the same week, may also increase the risk of atherosclerosis, which is a cardiovascular condition where plaque builds up in the arteries, in those age 45 and older, according to research published in the “Journal of the American Heart Association.”
“Maintaining regular sleep schedules and decreasing variability in sleep is an easily adjustable lifestyle behavior that can not only help improve sleep, but also help reduce cardiovascular risk for aging adults,” said study lead author Kelsie Full, Ph.D., M.P.H., an assistant professor of medicine in the division of epidemiology at Vanderbilt University Medical Center.
Education about healthy heart habits from the American Heart Association is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:
Observe Current Sleep Habits
Keeping a sleep diary to help track your sleep patterns and habits can make it easier to identify factors that may be helping – or hurting – your sleep quality. Monitor what time you go to bed, what time you wake up in the morning, how many times you woke up during the night, how you felt when you woke up and any variables, such as changes to your routine or sleeping arrangements. Having documentation over the course of several weeks can help you identify necessary changes.
Avoid Food and Beverage Close to Bedtime
It can be more difficult to fall asleep if you’re still digesting dinner. To help reduce sleep disruptions caused by food, avoid late dinners and minimize fatty and spicy foods. Similarly, keep an eye on caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.
Exercise Regularly
Physical activity during the day can have a noticeable impact on overall health and wellness but can also make it easier to sleep at night as it can initiate changes in energy use and body temperature. However, exercising too close to bedtime may hinder your body’s ability to settle; aim to have your workout complete at least four hours before you plan to head to bed.
Establish a Bedtime Routine
Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate it’s time to start winding down. Rather than heading straight to bed, take time to create a to-do list for the following day and knock out a few small chores. Then consider implementing a calming activity like meditating, journaling or reading (not on a tablet or smartphone) before drifting off to sleep. Also set an alarm to wake each morning, even on weekends, and avoid hitting the snooze button to keep your biological rhythms synced.
Create a Comfortable Sleep Space
The ideal space for sleeping is dark, quiet and a comfortable temperature, typically around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block light and ear plugs, a fan or a white noise machine to help drown out distracting noises. Remember, using your bed only for sleep and sex can help establish a strong mental association between your bed and sleep.
Avoid Tech Before Bed
The bright light of televisions, computers and smartphones can mess with your Circadian rhythm and keep you alert when you should be winding down. Try logging off electronic devices at least one hour before bedtime and use the “do not disturb” function to avoid waking up to your phone throughout the night. Better yet, charge devices away from your bed or in another room entirely.
Find more tips to take control of your blood pressure and create healthy sleep habits at Heart.org.
Photo courtesy of Getty Images
SOURCE:
American Heart Association
(Family Features) While family and friends share gifts and hearty meals during the holidays, pets are there to share snuggles and comfort. This year, make sure you protect the joy of the season by keeping pets safe as you likely introduce new foods, decor and other potential hazards in the home.
Share the holiday cheer with your pets by unwrapping peace of mind with these suggestions from the experts at VCA Animal Hospitals.
Manifest Holiday Mindfulness
Keeping your pets (and yourself) happy and healthy throughout the holiday season isn’t just about the physical. Don’t forget the mental and mindful aspect of care with these fun, easy ways to spread cheer.
- Practice Self-Care Together: Enjoy a “spaw” day with pet-safe grooming products, throw a holiday-themed movie night, grab your favorite blanket for a cuddle session or try pet yoga.
- Manifest Happiness: Write five reasons you’re grateful each morning, send holiday notes to those you care about, play interactive games during festivities and put a little extra thought into gift-giving.
- Supercharge Your Calm: Meditate with your pet, unplug from social media to be present with loved ones (including pets), take a deep breath during special moments and accept that some things may go wrong during this hectic season.
- Get Moving: Go for a winter walk, teach your pet a new trick, create an indoor obstacle course, enjoy a playdate at the dog park or introduce your pet to a new toy.
Avoid Toxic Foods and Hazardous Items
Your festivities are sure to be filled with love, laughter and joy, but all that celebrating is likely to include decorations and delicious foods that are harmful to pets.
Pets are often naturally curious and may be attracted to bright, shiny items like candles and decorations. Protect against accidents by keeping decorations like tinsel, ribbon, open-flame candles and fragile ornaments out of reach. Avoid plants like poinsettias, mistletoe, lilies, holly and amaryllis that may be toxic to pets. Be sure to cover or hide exposed electrical cords and exposed Christmas tree water.
Many common festive foods are bad for pets. It may be tough to resist those cute, begging eyes, but your pet’s health will benefit from your restraint. Keep chocolate, candy, fatty meat and bones, alcohol and exposed trash off the menu for pets.
Stay Prepared
Being prepared is always a good idea for pet owners, but the holiday season especially can be unpredictable with new routines, unfamiliar guests, hazardous foods and more. Stay safe throughout the festivities and enjoy peace of mind knowing VCA is by your side for those unforeseen moments with access to world-class emergency medicine by providing 50% off an ER exam for all pet owners and free ER exams for CareClub members.
Visit pets.vcahospitals.com/er-holiday to claim your 50% off coupon, find a location near you and discover more tips for a safe, pet-friendly holiday season.
Holiday Do’s for Healthy Pets
With endless checklists and to-do’s before big holiday gatherings, you know how important it is to be organized during this hectic time of year. Part of your organizational strategy ahead of the festive season should include your pet’s health and ways you can protect him or her whether you’re celebrating at home or on the go.
Consider this list your holiday cheat sheet with quick, easy ways you can protect pets before, during and after get-togethers.
- Decorate with pet-safe ornaments
- Keep festive plants out of reach
- Put a skirt around your Christmas tree and secure it so it can’t fall over
- Invest in electric candles or menorahs
- Keep dogs inside during get-togethers
- Follow your pet’s regular diet
- Create a quiet space for your pet away from guests
- Check in with your pet to ensure he or she is happy and comfortable
- Thoroughly clean up and pack away any leftovers
Photos courtesy of Shutterstock
SOURCE:
VCA Animal Hospitals
(Family Features) Across the country, more than 25 million children ride to school each day in school buses, most of which are powered by diesel and produce harmful emissions known to cause respiratory issues like asthma and bronchitis.
An alternative energy source, like propane, can provide children with a safe, clean and healthy ride to school. As an environmentally friendly and affordable energy source that is abundantly available, propane can help achieve a cleaner today and greener tomorrow for students.
Watch this video to learn more!
Consider these reasons it’s important to clean up student transportation from the experts at the Propane Education & Research Council:
- Propane reduces emissions in exhaust that negatively impact air quality by up to 96% compared to diesel.
- Propane school buses provide a quieter ride than diesel buses, which means it’s easier for drivers to hear potential concerns and students arrive at school calmer and ready to learn.
- Propane warms up quickly, providing a heated cabin for a comfortable ride during colder months.
- Propane is affordable, allowing school districts to replace aging diesel buses three times faster than transitioning to an electric bus fleet.
Learn more about clean transportation options and the benefits of propane school buses at BetterOurBuses.com .
(Family Features) Breathing: You may take it for granted, but your lungs are important, and so is protecting them. No matter how old you are, you can take action to prevent certain lung conditions, like chronic obstructive pulmonary disease, or COPD.
It’s a serious lung disease that makes breathing difficult and gets worse over time. COPD is less common in younger adults, but anyone can have it. People with a genetic condition known as Alpha-1 may have symptoms as early as age 20.
Consider these steps to lower your risk for COPD:
- If you smoke, get help quitting. Most people with COPD have a history of smoking. It’s not easy to quit, but your health care provider can share resources to support you.
- Try to avoid exposure to lung irritants like air pollution, dusts and chemical fumes. Some occupations put you at higher risk for COPD.
Most people are 40 or older when symptoms start. If you have shortness of breath, coughing, wheezing, chest tightness or fatigue, talk to your health care provider. Tell them about your smoking habits, any family history of COPD and exposure to lung irritants and ask if you should be tested for COPD.
If you have COPD, the sooner you learn how to manage it, the sooner you can start to breathe better.Don’t wait. Protect your lungs for life.
To learn more, visit nhlbi.nih.gov/BreatheBetter.
Watch video to find out how!
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