[Special Edition] Health Watch 2024 - Lifestyle, Fitness & Nutrition
health watch TAKE CHARGE
lifestyle, fitness & nutrition
SUPPORT FOR HEALTHY BONES
Nutrition and Exercise Are Key ULTRAPROCESSED FOODS Why They’re Bad for You
DOCTOR’S ORDERS FOR FITNESS
Expert Tips from Kristine Karlson, MD
FEATURES
22 ULTRAPROCESSED FOODS ARE UNDER FIRE
Managing health, weight, and wellness. by Susan Nye
28 FOR STRONG, HEALTHY BONES
Bones have an important job—and sometimes they need our help. by Mark Aiken
36 AN EPIDEMIC OF LONELINESS AND ISOLATION
Developing connections for mental well-being, physical health, and longevity. by Susan Nye
42 WHAT’S GOOD FOR YOUR GUT
A healthy body starts with a healthy microbiome. by Edith Morgan
66 OFF TO DREAMLAND
Get a good night’s sleep, naturally. by Kristy Erickson
DEPARTMENTS
14 Word on Health News, tips, and information for your well-being.
19 Daily Living Are you dehydrated? by Lydia Ackerman
20 Smart Choices Healthy inspiration: Support well-being with these book picks. by Sam Kaas
34 Smart Strategies In case of emergency. by Dana Johnson
51 Healthy Options Doctor’s orders for fitness. by Mike Morin
56 Spotlight Ivy IV Aesthetics. by Wren Wahrenberger
61 Healthy Balance Natural solutions for acne. by Margaret Jones
72 Advertisers Index
48 Healthy Choices Throughout the Valley
A guide to goods and services in the community. 28
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n this issue of health watch now in its ninth year—we’ve compiled a collection of articles to help you prioritize a healthy lifestyle. By practicing daily habits like eating a well-balanced diet, getting the recommended amount of exercise, and ensuring a good night’s sleep, you’re well on your way to feeling better and living a longer, healthier life. What could be better than that?
If you’re looking for a good place to start, try eliminating ultra-processed foods from your diet. Besides having little or no nutritional value, unidentifiable ingredients and methods of manufacture in some of these foods can make them harmful to your health. Learn more about what to avoid beginning on page 22. You’ll find recommendations for
what foods to eat for maximum gut health (page 42) and how to build and maintain bone health (page 28).
Susan Nye delves into how loneliness and isolation affect our mental and physical well-being (page 36).
Dr. Kristine Karlson, Dartmouth College team physician and Family and Sports Medicine physician at Dartmouth Health, offers fitness tips (page 51). Don’t miss out on her advice—her expertise is well-established!
If you want to make changes in your lifestyle, start slowly and celebrate your progress along the way. Take care of yourself, and enjoy!
Heart-Healthy Behaviors Have Wide-Ranging Benefits
Engaging in heart-friendly behaviors provides benefits that extend well beyond the heart, a recent study in the Journal of the American Heart Association shows. “In this review we found that almost every organ system and bodily function from head to toe benefit from a heart-healthy lifestyle,” says study author Liliana Aguayo. The metrics in the study included not smoking, healthy eating, regular physical activity, maintaining a healthy weight, and managing blood pressure, cholesterol, and blood sugar. People who checked more of these boxes were likely to maintain their brain and lung function, vision, and hearing, and keep their teeth and muscle strength as they age. They also had lower levels of the stress hormone cortisol and were less likely to have COPD, cancer, pneumonia, Alzheimer’s disease, dementia, fatty liver disease, type 2 diabetes, depression, and kidney disease. They reported better quality of life and a lower risk of adverse pregnancy outcomes, breathing problems during sleep, metabolic syndrome, erectile dysfunction, mobility problems, and premature death from all causes. Researchers say these findings emphasize the importance of understanding how even minor changes can have a big payoff for your health.
NEWS, TIPS, AND INFORMATION FOR YOUR WELL-BEING
STAY PLAYFUL
Kids who are physically active have a better chance of becoming healthy adults. According to the American Heart Association (AHA), active children have better bone health, physical fitness, brain function, attention, and academic performance. They stay at a healthier weight and have fewer symptoms of depression. The AHA offers the following guidelines:
Ages 3 to 5
Encourage preschool-age children to engage in active play as well as structured movement. A good goal is about three hours per day of a variety of activities.
Ages 6 to 17
School-age kids and teens should get at least 60 minutes per day of moderate- to vigorous-intensity activity. It can be broken up into shorter sessions throughout the day.
HAVE A GOOD LAUGH
Laughter really is one of the best medicines. Research has found both short- and long-term benefits. A good giggle increases oxygen to the heart, lungs, and muscles. Laughing also releases feel-good endorphins into the brain to improve mood and reduce physical pain. So, increase your enjoyment of life by doubling your daily dose of laughter. Repeat as needed.
BEND and STRETCH
Did you know that flexibility exercises are just as important as strength training and cardio? Stretching daily can increase lubrication in joints and improve their range of motion, reducing stiffness and pain. It enhances blood flow, boosting nutrient circulation. It improves posture and alleviates tension throughout the body. Stretch upon waking to combat morning stiffness, as a midday break, or in the evening to relax before bedtime.
Consider Your Sodium Intake
There is a direct link between the sodium you consume and your blood pressure—and high blood pressure, or hypertension, is the most important risk factor for cardiovascular disease. It’s also the easiest to impact through lifestyle.
Americans consume, on average, about 8.6 grams (or about 1¾ teaspoons) of salt per day, which is far above the 2,300 mg (about ⅔ teaspoon) recommended intake by the American Heart Association.
“In 2019, I worked with other international scientists to calculate how many lives could be saved around the world if we reduced our average sodium intake by 30 percent,” says Goodarz Danaei of the Harvard T.H. Chan School of Public Health. “We found that in 25 years, 40 million deaths could be delayed by implementing that intervention alone. That’s almost three deaths every minute.”
Americans consume, on average, about 8.6 grams (or about 1¾ teaspoons) of salt per day, which is far above the 2,300 mg (about ⅔ teaspoon) recommended intake by the American Heart Association. Beyond the heart, excess sodium can strain the kidneys, threaten the brain by damaging blood vessels, and negatively affect the immune system. More than 70 percent of the sodium Americans eat comes from packaged, prepared, and restaurant foods—not the saltshaker. Read labels and opt for whole foods over packaged foods whenever possible. Herbs, spices, garlic, and citrus can enhance flavor without the sodium.
FLOSSING OFFERS STROKE PROTECTION
Flossing your teeth protects your brain as well as your gums, a recent study suggests. Researchers report that people who floss their teeth at least once a week reduce their risk of a stroke caused by a blood clot by 22 percent, with a 44 percent lower risk of a stroke caused by a blood clot traveling from the heart. Flossers also have a 12 percent lower risk of atrial fibrillation (A-fib), an abnormal heart rhythm that increases the risk of stroke. “Oral health behaviors are linked to inflammation and artery hardening,” says lead researcher Souvik Sen. “Flossing may reduce stroke risk by lowering oral infections and inflammation and encouraging other healthy habits.”
RELIEF FOR DRY EYES
Dry-eye syndrome (DES), which can include a scratchy feeling, stinging or burning in the eyes, sensitivity to light, and blurry vision, affects millions of Americans. Anyone can get dry eyes, but a variety of factors can increase your chances, including if you’re 50 or older, wear contacts, are in a life stage of hormonal changes like pregnancy or menopause, or if you look at screens for long periods of time. Researchers report that DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), lutein, and zeaxanthin may increase tear secretion and reduce inflammation in dry-eye syndrome. Vitamins A, C, and E—which help address the inflammation and oxidative stress associated with this condition—are also associated with a lower risk of DES.
BEWARE of Carbon Monoxide
Can you spot the signs of carbon monoxide poisoning? Carbon monoxide is an odorless, colorless gas produced by burning gasoline, wood, propane, charcoal, and other fuels. Poisoning happens when the gas builds up in your bloodstream—and more than 100,000 people go to the emergency room and over 400 people die each year due to accidental carbon monoxide poisoning, according to the Centers for Disease Control and Prevention. This is more common in cooler weather because people burn fuel for heat and are often in enclosed spaces.
Here are a few tips to prevent carbon monoxide poisoning:
• Install a carbon monoxide detector. If it goes off, leave your house immediately and call 911. Check the batteries at least twice a year.
• Open the garage door before starting your car.
• Keep your furnace and other fuel-burning appliances properly vented and serviced.
• If you have a fireplace, have it, the chimney, and flue cleaned every year.
Walking Does Wonders for Back Pain
If you’re one of more than 800 million people worldwide who suffers from chronic back pain, a walk in the crisp fall air may help keep you pain free. Research finds that, over six months, folks who started a walking regimen kept recurrent back pain episodes at bay for much longer than people who did not walk regularly. “We don’t know exactly why walking is so good for preventing back pain, but it is likely to include the gentle oscillatory movements, loading and strengthening of the spinal structures and muscles, relaxation and stress relief, and release of ‘feel-good’ endorphins,” says study author Mark Hancock. He adds that walking comes with many other health benefits, including improved heart health, bone density, weight maintenance, and mental health.
Switch Up Your Skin Care
The summer humidity is long gone, only to be replaced by crisp, cold weather and dry indoor air. Keep your skin happy and healthy by making a few simple changes to your routine.
1. Switch to a thicker moisturizer. In the cooler weather the skin needs more moisture—and a little help retaining it.
2. Add an eye cream. The sensitive skin around the eyes needs extra moisture to deal with the changes in temperature and humidity.
3. Decrease your use of exfoliants and retinoids. These products can cause sensitivity and irritation, which is usually mitigated by the increased oiliness of the skin in warm, humid weather.
4. Add a humidifier. The more moisture there is in the air, the easier it will be for your skin to stay hydrated.
5. Don’t forget sunscreen. This is one daily step that should not change. Even if it’s cloudy outside, don’t skip putting sunscreen on your face and the tops of your hands.
DON’T FORGET YOUR LIPS
During colder weather, experts recommend applying lip balm at least every two to three hours to keep your lips hydrated and protected. If you’re spending time outside, consider choosing a balm with additional sun protection or a thicker formula.
Rake Safely
As lovely as the autumn foliage is in the Upper Valley, we all know those gorgeous leaves will eventually fall and end up in our yard. It’s important to remember that raking is a workout—it engages your muscles, so loosening your arms, shoulders, neck, and back is key to preventing potential strains or extra soreness. The Cleveland Clinic recommends using proper form and technique to prevent injuries.
1. Keep your back straight while raking.
2. Keep the rake close to your body. Reaching it out to grab leaves farther away can cause strain on your back muscles.
3. Avoid turning your back as you rake in leaves around you. Focus your motion in your arms and shoulders to avoid twisting. Even just a two-degree forced twist can injure the fibers around your discs.
4. Bend your knees a bit and keep one foot just in front of the other to distribute your weight evenly.
5. Keep one hand positioned at the top of the handle as you rake and occasionally switch hands to spread the workload evenly between your arms and shoulders.
DID YOU KNOW?
Research finds that people with rich social lives are less susceptible to developing colds, and when they do get sick, they tend to have fewer symptoms for a shorter period of time. Four-legged friends count too— stroking an animal helps lower blood pressure and also helps boost immunity.
A WHOLESOME DIET SUPPORTS THE PROSTATE
For men with low-grade prostate cancer, the better the diet, the less likely the cancer will progress to a more dangerous state, reports JAMA Oncology. Findings indicate that reduced inflammation resulting from a healthier diet may be responsible for the beneficial effects. Some of the best anti-inflammatory foods are tomatoes; olive oil; green leafy vegetables; nuts like almonds and walnuts; fruits such as strawberries, blueberries, cherries, and oranges; and fatty fish like salmon, tuna, and sardines.
Wash That Water Bottle!
Does your reusable water bottle get washed only a couple times a week? Even a day or two without washing can encourage the growth of unhealthy germs in the average water bottle. And “yes, you could get sick,” warns infectious disease expert Yuriko Fukuta. “If you do not clean your water bottle sufficiently, it can lead to a buildup of germs. You may have nausea, stomach upset, headaches. You may have allergy symptoms such as sneezing if mold is present.”
To keep your bottle as clean as possible, choose metal or glass over plastic. Go for larger-mouthed bottles because they’re easier to clean, and bottles with built-in straws are best, with one study showing they contained less bacteria (slide-top bottles were found to harbor the most germs). Finally, separate all the parts and wash your bottle every day.
ARE YOU DEHYDRATED?
WHY IT’S IMPORTANT TO CONSUME SUFFICIENT FLUIDS
DRINKING ENOUGH WATER SUPPORTS BODILY FUNCTIONS, SUCH AS METABOLISM AND BRAIN HEALTH. Water flushes toxins out of our vital organs and carries nutrients to the cells. Even mild dehydration can drain your energy and make you feel tired. Studies show that between 17 and 28 percent of older adults in the United States are dehydrated.
Complications of dehydration include mild heat cramps, heat exhaustion, or heat stroke; urinary tract infections, kidney stones, or even kidney failure; electrolyte imbalances, which can cause muscle tightness and seizures; and low blood volume, which leads to a drop in blood pressure.
The Academy of Nutrition and Dietetics recommends 100 ounces/12.5 cups (3.1 liters) for men and 73 ounces/9 cups (2.1 liters) for women.
How much water should you drink every day? The Academy of Nutrition and Dietetics recommends 100 ounces/12.5 cups (3.1 liters) for men and 73 ounces/9 cups (2.1 liters) for women.
However, your water needs may vary depending on a variety of factors. Here are a few general guidelines from the Mayo Clinic:
• If you exercise or engage in activity that makes you sweat, add at least an extra 1.5 to 2.5 cups of water to your fluid intake.
• Hot, dr y, or humid weather can make you sweat and requires additional intake of fluid.
• When you have a fever, vomiting, or diarrhea, your body loses additional fluids. In these cases, you’ll need to drink more water.
• Women who are pregnant or breast-feeding need additional fluids. The Institute of Medicine recommends 10 cups during pregnancy and about 13 cups if you’re breast-feeding.
HEALTHY INSPIRATION
SUPPORT WELL-BEING WITH A NEW BOOK—OR TWO
We all want to feel like our best selves, physically, mentally, and emotionally, and a little inspiration can go a long way toward making changes for the better. Whether you’re looking for expert advice on living a healthier lifestyle or a boost to keep you on track, these picks from The Norwich Bookstore support wellness in a variety of ways.
It Doesn’t Have to Hurt: Your Smart Guide to a Pain-Free Life by Sanjay Gupta, MD
More than 50 million people suffer from everyday chronic pain. In this new book, world-renowned neurosurgeon Dr. Sanjay Gupta offers a range of approachable, achievable solutions—backed by the latest science—to help anyone experiencing chronic pain in day-to-day life.
Finnish Sauna: Steam, Wood, Stone & How to Build Your Own by Lassi A. Liikkanen
Discover the many health benefits and quality-of-life improvements offered by the sauna with a leading expert! This book illustrates the various ways people use saunas for stress relief, exercise recovery, and more, and offers practical instructions for designing and building your own sauna in the Finnish tradition. As if that’s not enough, this is a beautifully designed, gift-worthy book.
The Power and the Glory: The History of the World Cup by Jonathan Wilson (available October 28)
Fans worldwide are already getting excited for the 2026 World Cup, which will be jointly hosted by the United States, Canada, and Mexico. Whether you are a diehard fan are just getting into the phenomenon of global soccer, now is your chance to dive into an immersive history of the game and its biggest tournament!
“ Keep reading. It’s one of the most marvelous adventures that anyone can have. ” –LLOYD ALEXANDER
Awakened Sleep: An Ayurvedic Approach to Getting Deep Rest and Unlocking Optimal Health by Suhas Kshirsagar, MD, and Sheila Patel, MD (available October 28)
Sleep is an essential and often overlooked component of health and well-being. In this new book, two experienced physicians offer research-backed ways to incorporate Ayurvedic methodology into your sleep routine for better, and more effective, rest.
Nutrition for Outdoor Recreation by Marisa Michael (available November 4) Hikers, campers, mountain bikers, and skiers all know that, when looking for a trustworthy guide to doing things outside, the distinctive yellow and black covers of Falcon Guides are usually a good bet. In this new addition to the lineup, acclaimed sports dietician Marisa Michael offers a practical, actionable roadmap for staying healthy and well-fueled for whatever adventure awaits you this season.
The Art of Tennis by Nicholas Fox Weber (available November 4)
While it’s not exactly a manual for playing a better match, it’s hard to argue that this lovely volume, published by New England’s own Godine Publishing, doesn’t deserve a place on any tennis lover’s bookshelf. Collected art and photography provide a beautiful portrait of the game through the ages, making this a great gift for tennis player in your life . . . or for yourself!
Pilates at Home: Achieve Flexibility, Strength, and Balance with Easy 15-, 30-, and 50-Minute Routines by Seo-Hee Park (available November 11)
At-home fitness routines have exploded in popularity over the past few years, but there’s a lot of information out and it can be daunting to tailor a workout to your busy schedule. If you want to dip your toes into doing Pilates at home but aren’t sure where to start, allow Seo-Hee Park, who has worked with athletes all over the world, to guide you, with a range of customizable workouts designed for folks with limited time.
Zinn & the Art of Mountain Bike Maintenance, 7th Edition, by Lennard Zinn (available November 28)
If you know, you know: For decades, the Zinn guides have been the go-to resource for cyclists who are serious about doing their own maintenance, repairs, and adjustments. Bikes have changed a lot in the past few years, and this new edition is completely revised to offer a comprehensive look at new technologies.
BY SUSAN NYE
MANAGING HEALTH, WEIGHT, AND WELLNESS
ULTRA-PROCESSED FOODS
Between chicken nuggets and sugary cereals, children’s diets include a higher percentage of UPFs than adults’ diets.
ARE UNDER FIRE
What does ultra-processed food do to your brain?
After adjusting for age, sex, high blood pressure, and other factors that could affect risk of dementia, researchers found a 10 percent increase in the amount of ultraprocessed foods consumed was associated with a 16 percent higher risk of cognitive impairment, and an 8 percent increased risk of stroke.
Ultra-processed foods (UPFs) are under attack—and for good reason. Twenty-first century diets include an alarming and increasing portion of UPFs. Alarming because they are high in calories, fat, sugar, salt, and unpronounceable artificial additives.
Dr. Carlos Monteiro, a nutritional epidemiologist at the University of São Paulo in Brazil, is a pioneer in the study of UPFs. Alarmed by increasing rates of childhood obesity, he began looking at his country’s changing eating habits in the 1990s. Monteiro developed Nova (new in Portuguese), a classification system that sorts foods into four categories:
Unprocessed or minimally processed foods: This category includes fresh and frozen fruits and vegetables, beans, lentils, meat, poultry, fish, eggs, milk, plain yogurt, rice, pasta, cornmeal, flour, coffee, tea, herbs, and spices.
Processed culinary ingredients: These ingredients include cooking oils, butter, sugar, honey, vinegar, and salt.
Processed foods are created by combining the first group with the second: Whether you sauté chicken in a little olive oil or pickle cucumbers in vinegar, sugar, salt, and spices, you are creating simple processed foods. The ingredients and techniques for fermentation, baking, braising, and canning are readily available to home cooks. Simple processed foods from the supermarket include freshly baked bread, many cheeses, and canned vegetables, beans, and fish.
Ultra-processed foods use industrial methods and ingredients: Check the labels and you’ll see ingredients that you can’t find on supermarket shelves. High-fructose corn syrup, hydrogenated oils, and concentrated proteins go into UPFs. In addition, they often contain artificial additives like flavorings, colorings, or emulsifiers. Soda, chips, candy, and cookies; frozen and boxed dinners; packaged breads; and breakfast cereals all fall into this category.
CONSUMPTION IS GROWING
As families get busier with work, school, and a bunch of extracurricular activities, UPFs’ popularity has increased over the past 25 years. Researchers at Johns Hopkins Bloomberg School of Public Health have found that more than half of the calories consumed at home come from UPFs. In addition, Americans consume about a third of their calories away from home and close to 70 percent of them come from UPFs. More bad news: Between chicken nuggets and sugary cereals, children’s diets include a higher percentage of UPFs than adults’ diets.
A RECIPE FOR OVEREATING
The once familiar catchphrase “Betcha Can’t Eat Just One” is more than clever advertising—it reflects an intentional strategy. UPFs are deliberately designed to make you want to eat more. Fat, sugar, and salt along with artificial flavors and colors are combined to tantalize your tastebuds. Some might call UPFs addictive as people frequently continue munching long after they’re full. To make matters worse, most (but not all) UPFs have low nutritional value.
WHY IT MATTERS
Unfortunately, all calories are not created equal. Dozens of observational studies link consumption of large amounts of UPFs to chronic health conditions. These include
80% OF PEOPLE
EAT JUNK FOOD ON A DAILY BASIS
OBESITY IN THE US 74% OF ADULTS 40% OF CHILDREN
Reasearch suggests that UPFs can impact brain development in kids.
10 REASONS TO AVOID JUNK FOOD
Typically high in unhealthy fats, sugar, and salt, junk food can have detrimental effects on health. Here are 10 harmful effects of consuming junk food:
1. Obesity. Junk food is calorie-dense and low in nutrients, making it easy to overeat and gain weight.
2. Heart Disease. High levels of saturated and trans fats in junk food increase the risk of heart disease, stroke, and other cardiovascular problems.
3. Type 2 Diabetes. Excessive consumption of sugary and processed foods can lead to insulin resistance and an increased risk of type 2 diabetes.
4. Cancer Some studies have linked certain types of junk food, such as processed meats, to an increased risk of certain cancers.
5. Gastrointestinal Issues. Junk food is often low in fiber and can cause digestive problems such as constipation, bloating, and indigestion.
6. Poor Mental Health. Junk food consumption has been linked to an increased risk of depression, anxiety, and other mental health issues
7. Tooth Decay. High sugar content in junk food feeds bacteria in the mouth, leading to tooth decay and cavities.
8. Nutrient Deficiencies. Junk food is often lacking in essential nutrients like vitamins, minerals, and antioxidants.
9. Increased Fatigue. Junk food provides a quick energy boost, but it can lead to crashes and fatigue later on.
10. Reduced Productivity. Junk food can impair cognitive function, cause sluggishness and brain fog, and reduce productivity at work or school.
It’s important to limit junk food intake and focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein.
MAIN SOURCES OF EMPTY CALORIES
soda french fries snacks fried food
cardiovascular disease, diabetes, obesity, depression, anxiety, and cancer. Research has also found that some artificial additives negatively impact gut health and hamper digestion. While more research is required to understand direct and contributing causes, nutritionists advise that everyone limit their UPF consumption.
FOODS FOR WELLNESS
For families and individuals consuming up to half or more of their daily calories in UPFs, curbing their intake will not be easy. UPFs are generally cheap, convenient, and easily accessible, the perfect go-to solution for busy people. In addition, their long shelf life encourages consumers to stock up for a quick, anytime meal or snack.
The no-so-easy answer to reducing consumption of UPFs is to make cooking at home a priority. With a bit of luck, you could discover the Zen of everyday life by cooking with family and friends. You may find that the simple acts of chopping and stirring relax you, bringing calm at the end of a demanding day.
Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and legumes. Avoid recipes that have a long list of ingredients and require complicated or difficult techniques. Enjoy the delicious taste of whole foods when you sauté or bake fish or poultry and make stir-fry—light on the oil—and steam or roast vegetables. Whether peeling, chopping, or setting the table, encourage the entire family to participate.
No one ever said you should cook every night. Some busy home cooks plan ahead and save time by making enough for a second meal, two, even three times a week. Or take advantage of a rainy weekend and stir up a double or triple batch of spaghetti sauce, chili, or soup and freeze it for nights when there is no time to cook.
WHAT TO LOOK FOR
When shopping, avoid UPFs altogether. If they never make it into your cart, they can’t end up on your table. Rather than wander up and down all the supermarket aisles, get to know where things are. Start by shopping the store’s perimeter. That’s where you’ll find fresh fruits and vegetables, dairy, meats, poultry, and seafood. Next, make quick forays into the center aisles for staples like coffee, tea, oil and vinegar, pasta, rice, and baking products. You’ll be amazed at how much time you save.
Avoid junk food by keeping it off your shopping list and out of sight. Keep walking when the store has a huge display of halftime junk foods at the entrance and stay out of the chip, cookie, and soda aisles. Fresh or dried fruit, nuts, air-popped popcorn, and dark chocolate are delicious alternatives to ultra-processed snacks. Read labels while
SHEET PAN FISH AND VEGETABLES
A healthy meal of whole foods, simply prepared and simply delicious.
All quantities are estimates; increase or decrease according to your friends’ and family’s appetites.
Baby potatoes – 3–4 per person
Olive oil
Sea salt and freshly ground pepper to taste
Fresh thyme sprigs
Broccoli – about 4 oz per person, cut into 1–2-inch florets
Cherry tomatoes – 3–4 per person
¼–½ lemon per person, thinly sliced and quartered
1–2
cloves garlic, minced (optional)
Salmon or cod – center-cut filets about 4 oz per person, trimmed
Cook meals from scratch whenever possible; read food labels and limit ingredients with long or unpronounceable names; make small, incremental changes rather than aiming for a completely UPF-free diet.
you shop. To save time in the future, you might want to take notes on what’s loaded with artificial or unpronounceable ingredients and heavy on the fat, salt, and/or sugar.
For good health and happiness, eat well, exercise often, and get plenty of rest. Your body, mind, and spirit will thank you. Celebrate and enjoy life.
1. Preheat the oven to 375°. Put the potatoes in a bowl, drizzle with enough olive oil to lightly coat, season with salt and pepper, and toss to coat and combine.
2. Place the potatoes on a rimmed baking sheet, add a few thyme sprigs, drizzle with a little water, and roast for 35 minutes. If you have a large crowd, you may need more than one baking sheet.
3. Put the broccoli, tomatoes, half the lemon, and the garlic in the prep bowl, drizzle with a little oil, season with salt and pepper, and toss to coat and combine. Add the broccoli, tomatoes, and lemon to the potatoes, toss to combine, and then spread in a single layer. Drizzle with a little water and roast for 10 minutes.
4. Cut the fish into individual pieces (about 4 ounces each) and season with salt and pepper. Put the remaining lemon in the prep bowl, drizzle with little oil, and toss to coat. Pushing the vegetables to the side, place the fish on the baking sheet, top with lemon and thyme, and roast until cooked through, 8 to 10 minutes.
5. Arrange the fish and vegetables on a large serving platter or individual plates and serve.
The process of growing bones is never ending; cells work to grow bone and reshape it over the course of our lifetimes.
BY MARK AIKEN
FOR
STRONG, HEALTHY BONES
BONES HAVE AN IMPORTANT JOB—AND THEY SOMETIMES NEED OUR HELP
Bones have a big role when it comes to general health. It becomes our job to promote bone health. Bones provide structure for the body (thanks, skeleton!), protection for many organs, and anchors for muscles. Building bone mass and density when we’re young and maintaining them as we age are areas of utmost importance. Much is made of children and the importance of growing bones. But the process of growing bones is never ending; cells work to grow bone and reshape it over the course of our lifetimes.
PAYING ATTENTION
The human body constantly builds bone and breaks it down, much the same as it does with skin. When humans are young, they build bone quickly— much more quickly than the body breaks it down. At a certain age, people hit their peak bone mass, usually in the late twenties, and the building up and breaking down evens out. That’s when it becomes even more important to play a more active role and pay closer attention to their bone health.
WEIGHT-BEARING EXERCISES TO HELP BUILD STRENGTH AND BONE HEALTH
1. Squats
Squats are a fundamental strength exercise where you lower and raise your body from a standing position by bending your hips and knees, effectively strengthening your legs, glutes, and core muscles, and improving overall balance, mobility, and cardiovascular health.
2. Lunges
Lunges are an excellent at-home exercise for building bone density because they are a form of weightbearing exercise that strengthens the bones in your legs, hips, and spine.
3. Marching in Place
Marching in place is a beneficial, low-impact exercise that promotes bone health by engaging in weight-
bearing activity, which increases bone density and strengthens the joints around your hips.
4. Modified Push-Ups
To improve bone health with modified push-ups, get on your hands and knees with hands slightly wider than shoulder-width apart and a flat back, and slowly lower your chest toward the floor before pressing back up.
5. Single-Leg and Tandem Stances
Single-leg and tandem (place one foot directly in front of the other, so the heel of the front foot touches the toes of the back foot) stances are effective at-home weight-bearing exercises because they improve balance and strengthen the leg muscles and bones that bear your body weight.
“To promote bone health, you have to put some stress on the bones. ” Walking every day, even if it’s over long distances, just isn’t enough.
“Osteoporosis is a condition where there is a loss of bone density,” says Andrea Trombley, PT, DPT. Women are more susceptible to osteoporosis (and its less extreme but also relating to decreased bone density relative, osteopenia), particularly women who go through early menopause. “Their estrogen levels drop, causing an imbalance in bone cells,” Andrea says. “This could result in a loss of bone mass, particularly if they never achieved peak bone mass.”
Therefore, women with small frames can have an especially high risk, as will smokers, heavy drinkers, and those with digestive disorders like anorexia. Those who take corticosteroids like prednisone and some post-cancer drugs may also be at risk, as are those with a family history. “Not all of these demographics get osteoporosis or osteopenia,” says Andrea. “But they are certainly candidates for a DEXA scan.”
A DEXA (or dual-energy x-ray absorptiometry) scan measures bone mass and density and is recommended for everyone at age 65. “I think that’s about 10 years too late,” says Andrea, who advocates a proactive, preventative approach. At 65, most doctors will prescribe medication for patients with low bone density. It is a shame, however, to take pharmaceuticals, when, if caught earlier, simple lifestyle changes can be just as effective.
WHAT’S A DEXA SCAN?
Dual-energy X-ray absorptiometry (DEXA) scan is an imaging test that measures bone mineral density (BMD) and body composition.
PURPOSE
Osteoporosis screening: DEXA is the gold standard for diagnosing osteoporosis, a condition that weakens bones and increases fracture risk. Monitoring bone health: DEXA can track changes in bone density over time and monitor the effectiveness of osteoporosis treatments.
Body composition analysis: DEXA can determine the proportions of bone, muscle, and fat in the body.
PROCEDURE
You will lie on a table and a scanner will pass over your body, emitting low-dose X-rays.
The scanner measures the absorption of X-rays by different tissues, allowing it to calculate bone mineral density. The test takes about 10 to 15 minutes.
RESULTS
BMD is expressed as a T-score, which compares your bone density to that of healthy young adults.
A T-score below -2.5 indicates osteoporosis, while a score between -1 and -2.5 suggests osteopenia (low bone mass).
What Does Osteoporosis Look Like?
healthy bone bone with osteoporosis
CALCIUM AND PROTEIN SOURCES TO SUPPORT BONE HEALTH
Important food sources for bone health include dairy products, fortified plant-based drinks, and leafy green vegetables for calcium. Other key foods are fatty fish like salmon and sardines (for vitamin D and calcium) and nuts, seeds, and whole grains, which provide magnesium and other bone-supporting nutrients. Fortified cereals, breads, and juices also contribute to bone health by providing added calcium and vitamin D.
Another drawback of waiting to get a scan is that one of the surefire symptoms of osteoporosis is bones that break easily. “Sometimes they find out they have osteoporosis when they fall and break a hip,” says Andrea. Better to get an early scan and make appropriate changes, she says, adding, “Otherwise, it’s like waiting for a heart attack to find out you have cardiovascular problems.”
EXERCISE AND NUTRITION
“The number-one thing is weight-bearing exercise,” Andrea says. Body-weight exercises are good, but as you build strength, you’ll want to gradually increase the weight. Culturally, this can put women at a disadvantage. When thinking about exercise, says Andrea, men often think of lifting weights at the gym. “Women often think, ‘Let’s go for a walk,’” she says. “To promote bone health, you have to put some stress on the bones.” Walking every day, even if it’s over long distances, just isn’t enough, Andrea says. Push-ups, squats with weight, or even jumping, bouncing, and stomping are good for bone health. “You have to put some stress on the bones to build bones,” she says.
Exercise on its own, of course, is not the whole ballgame. “You can weight train, but you also need protein and calcium,” says Andrea. Nutrition is a key piece. Meat, eggs, cottage cheese, yogurt, peanuts, and almonds are typically high-protein foods. Calcium-rich foods include salmon, milk, and leafy greens. Osteoblasts are cells that build bones like a construction crew, while osteoclasts dissemble and break down bones for reshaping—the demolition team. But without materials with which to build, these crews can’t get their jobs done.
A WHOLE PACKAGE
The body does need an assist when it comes to absorbing calcium. “Without the presence of vitamin D, the body won’t absorb calcium,” say Andrea. People who live in warm, sunny climates often get adequate amounts of vitamin D just because the sun shines over 300 days per year for hours each day—and many lifestyles have them outdoors as a result. But Andrea lives in Vermont, where, in the winter, darkness falls at 4pm. There, and in places with even less sunlight, people need more. Therefore, Andrea points many of her patients toward foods that are vitamin D fortified. “I also recommend people have their vitamin D level tested in their annual bloodwork,” she says.
There is no silver bullet—no one thing— when it comes to promoting bone health; rather, it is a combination of approaches. Exercise and nutrition are two keys, but it has to be the right exercise (weightbearing) and the right nutrients (protein and calcium and vitamin D to help absorb the calcium). Those things plus diligent (and early) screening will set you up for having strong and healthy bones.
“People think they are going to go out and do something good for their bones,” says Andrea. “It’s best if they think about the whole package and do all of things that promote healthy bones.”
Mark Aiken is a freelance writer and professional ski instructor. He lives with his wife, kids, dog, two cats, and 12 chickens in Richmond, Vermont.
DANA JOHNSON
IN CASE OF EMERGENCY
WHAT PARAMEDICS WISH YOU WOULD DO
HAVE YOU EVER THOUGHT ABOUT WHAT WOULD HAPPEN IF YOU HAD TO DIAL 911 for a medical emergency at home? When paramedics arrive, they have to gather information quickly, probably under chaotic circumstances. Help yourself by helping them.
First of all, the team arriving at your home needs to know about the patient’s basic health. But what if that person is unconscious? When paramedics enter, they will try to find identification in a wallet or a purse. They’ll also quickly scan the fridge or the bathroom for medications. But having to search for these crucial items takes time, and the point of calling an ambulance is to buy you time. Even seconds matter. Brain damage can occur in as little as five minutes if your brain is deprived of oxygen during a heart attack or stroke.
Most of us don’t want to think about an event that might lead to calling 911, so take steps now to make your medical information easy to find by following these steps:
1. Write down your details.
On a sheet of paper, write down your name, date of birth, medical history, an emergency contact number, and medications you are currently taking with the dosage. Also list allergies. Include your blood type as well. Write the same information on a piece of paper you can fold and carry in your wallet. If you can, protect both sheets by laminating them.
2. Put the sheets in an obvious location.
Place the larger paper on the refrigerator or front door and stick the smaller one into your wallet. Make the list easy to find so, if you’re unconscious, your rescuers will think of looking there.
3. Put the same information into your phone. Set up your medical ID on your iPhone or Android so that emergency medical workers can obtain your information without using a passcode. It takes five minutes. (See sidebar.)
There are a couple more things to take care of: If you called 911 from your home, unlock your door if you’re able to. And close away your pets. Besides dogs, EMTs have encountered all sorts of exotic species, including snakes, alligators, and a tiger.
SETTING UP YOUR PHONE
Recording your medical information in your phone allows medical responders to access your critical medical information from your locked screen, without needing your passcode. Follow these steps or go online and search for instructions for your specific phone.
FOR IPHONE
Open the Health app and tap the Summary tab.
Tap your profile picture in the upper corner.
Under your profile picture, tap Medical ID.
To make your Medical ID available from the Lock screen on your iPhone, turn on Show When Locked. In an emergency, this gives information to people who want to help. To share your Medical ID with emergency responders, turn on Share During Emergency Call. When you make a call or send a text to emergency services on your iPhone or Apple Watch, your Medical ID will automatically be shared with emergency services.*
Tap Edit or Add next to the field you want to update. You can add details such as medications, allergies, and any conditions you have.
Tap Done.
* Enhanced Emergency Data is not available in all countries or regions.
FOR ANDROID
Open Settings. Find and tap the Settings app on your Android device.
Find Medical Info. Navigate to Safety and Emergency. Tap on Medical Info.
Enter Your Details. Input your relevant medical information such as allergies, medications, blood type, medical conditions (e.g., epilepsy), and organ donor status.
Also on YouTube
To set up your phone for emergencies, search YouTube for tutorials like “iPhone Emergency SOS setup” or “Android safety and emergency settings” to learn how to enable features like emergency contacts, medical ID, crash detection, and SOS alerts on your specific device.
Add Emergency Contacts. Go back to the Safety and Emergency screen. Tap on Emergency Contacts and add people who can provide information or assistance in an emergency.
Enable Lock Screen Access. On the Medical Info or Emergency Info screen, find and toggle on the option to Show on Lock Screen. Make sure to enable this setting for both your medical info and emergency contacts to ensure they are visible to first responders.
Sources: The New York Times, support.apple.com, support.google.com.
BY SUSAN NYE
AN EPIDEMIC of LONELINESS and ISOLATION
DEVELOPING CONNECTIONS FOR MENTAL WELL-BEING, PHYSICAL HEALTH, AND LONGEVITY
In a world filled with and sometimes overwhelmed by communication devices, services, and applications, we are struggling to develop and maintain meaningful connections. Given the breadth and depth of the issue across the United States, it is fair to say we are suffering a loneliness and isolation epidemic. Physical, mental, and public health experts and officials are sounding the alarm and US Surgeon General Dr. Vivek Murthy declared a public health crisis in 2023.
In 2023, a national poll reported that about 37 percent of older US adults (aged 50 to 80 years) experienced loneliness and 34 percent (65 to 80 years) reported feeling socially isolated.
www.ncbi.nlm.nih.gov
Cigna Group, the insurance and health services organization, began studying loneliness and isolation and its effects on mental and physical health in 2018. Their studies have found that more than 50 percent of adults are impacted by some feelings of loneliness and isolation. Research at the Harvard University Graduate School of Education found that more than 20 percent of all adults suffer from serious feelings of loneliness.
Isolation, Loneliness, or Both? It is possible to feel both at the same time or have one without the other. The Centers for Disease Control and Prevention (CDC) describes social isolation as having little to no social support or relationships. Isolation can come from living alone and spending little time with family and friends. In other words, modern-day hermits and extreme introverts exist. People living in rural areas, particularly during a long snowy and icy
HOW TO HELP WITH ISOLATION AND LONELINESS
• Connect with others by strengthening existing relationships.
• Join new groups like clubs or classes, volunteering, or finding online communities.
• Nurture your wellbeing through self-care practices such as exercise, a healthy diet, and spending time outdoors.
• Practice selfcompassion, embrace your interests.
• Consider professional help if your feelings persist.
winter, are particularly vulnerable. However, not all isolated people feel lonely. And not all lonely people are isolated. It’s possible to be surrounded by colleagues, friends, and family and still feel lonely. Weak, superficial personal ties leave lonely people adrift. They feel disconnected without a community or sense of belonging. Their lives may be filled with people but they are without meaningful relationships. Both isolation and loneliness pose health risks beyond one’s mental state. People living with high levels of isolation and loneliness are at higher risk of developing a number of chronic conditions and have an increased risk of premature death. These include depression and anxiety, cardiovascular disease, hypertension, and cancer. Neither loneliness nor isolation should be taken lightly. A 2023 Harvard study found that social isolation was a strong predictor of physical decline and early death. Loneliness was often a precursor to mental health issues. Of additional concern, isolation and loneliness often fuel each other.
What to Do About It?
Given their widespread nature, loneliness and isolation are a given. Ignoring it won’t make it go away. The issue is how and how quickly to deal with it.
The Harvard study recommends that, instead of sitting back and waiting, people should take some initiative and reach out to family and friends, even strangers. And yes, it may take a bit of courage to do so. You can find that courage by learning to love yourself and embracing all you have to offer. Take steps to open up, share with others, and become less judgmental. Practice forgiveness, empathy, and compassion. Helping others is a great way to connect.
Many people hesitate to put themselves out there to meet and make new connections. Indeed, jumping into new situations can be intimidating. However, the rewards can be well worth it. Consider your favorite
THE SPECIAL CASE OF FAMILY CAREGIVERS
While rarely alone, family caregivers are often plagued by loneliness. These unpaid caregivers include parents, particularly of young children, and people caring for elderly and disabled relatives. Of particular concern are those caught in the sandwich generation—they are pulled in all directions, caring for both children and aging parents.
These caregivers are constantly juggling the challenges of parenting and/or assisting elderly family members with their personal, professional, and social life and needs. Quite often, the needs and demands of their charges take precedence over their own. Always strapped for time, caring for the very young and the very old can be overwhelming.
Health and wellness experts strongly suggest that family caregivers seek out people in similar situations. Those with young children should look for mom and parenting groups. Caregivers assisting relatives with Alzheimer’s, Parkinson’s, and other chronic diseases should investigate local support groups. Connecting with others who share a similar burden can help ease the sense of isolation and loneliness.
Whether caring for little ones or the elderly, it is important to make a point of getting out periodically to recharge your batteries. Whether through a support group, an exercise class, a book club, or walk in the woods with a friend, caregivers need to give themselves a time-out from the stress and burden of helping others.
Stay positive by embracing the notion that the world is filled with old friends, new friends, and soon-to-be friends.
hobbies, interests, or experiences and find, or even start, a group of like-minded people. Love history? Join the historical society. Train aficionado? Start a club. Birdwatcher?
Find a group. Have a dog? Ask a neighbor to join you on a regular dog walk.
Dr. Jeremy Nobel, a primary care physician and author of the book Project UnLonely, advises people to seek creative outlets to connect with others. A knitting circle, sipand-paint group, dance lessons, book club, volunteer garden crew, community band or chorus, writing
class, or cooking club brings people together, not just to chat (or complain) but to share the experience. The creative process energizes the interactions. Whether you have two left feet, haven’t written a short story in 40 years, or have never picked up a paintbrush, take a leap and give it a try.
Staying connected is an ongoing, dynamic effort. There will be setbacks, wins, and draws. You can stay positive by embracing the notion that the world is filled with old friends, new friends, and soon-to-be friends.
Health Consequences of Loneliness and Isolation
Loneliness and social isolation are not just emotional states; they have significant adverse effects on physical and mental health.
Mental Health: They are linked to higher rates of anxiety and depression.
Physical Health: They increase the risk of heart disease, high blood pressure, obesity, and a weakened immune system.
Cognitive Health: Loneliness and social isolation have also been associated with cognitive decline and an increased risk of Alzheimer’s disease.
Younger people and children aged 10 to 24 years report loneliness as a feeling of isolation and a sense of exclusion and disconnection from their social context. Some studies have found that 60 percent or more of young people aged 16 to 24 report profound loneliness.
BY EDITH MORGAN
What’s Good for YOUR GUT
A HEALTHY BODY STARTS WITH A HEALTHY MICROBIOME
Rebalance your plate to include 50 percent plants, 25 percent protein, and 25 percent complex carbs. Gradually add more varieties of plants, with the goal of eating 30 different varieties per week.
If you have listened to any health or nutrition advice, you have likely heard about the gut microbiome. It is credited with influencing everything from immunity to energy to mood to chronic disease to cognitive function. The topic can lead down a rabbit hole of advice and products promising to optimize your microbiome and your health. Fortunately, there is also consensus around what you can do to build gut health. But first, the basics.
WHAT IS THE GUT MICROBIOME?
Your gut is not that thing that hangs over your belt. It is your entire digestive system, including your stomach, intestines, and colon. It processes food so your body can absorb nutrients and eliminate waste. The gut microbiome refers to the ecosystem of trillions of bacteria, viruses, fungi, and other microorganisms that work symbiotically with your body to do this task.
These microbiotas live mainly in your large intestine, or colon, but also along the entire digestive tract, from where food enters your mouth to where it makes its final exit. They break down complex carbohydrates and dietary fiber the body can’t break down on its own, producing short-chain fatty acids (SCFAs), superstars that nourish the colon, strengthen the gut barrier, and regulate immune and inflammatory response.
The gut is also called the “second brain” because it hosts a massive nerve network called the enteric nervous system, which controls digestion. The gut and brain constantly “chat” through the vagus nerve, and gut bacteria and cells produce neurotransmitters like serotonin, dopamine, and GABA, which affect mood and mental health.
A HEALTHY MICROBIOME: DIVERSITY IS KEY
The Human Microbiome Project was a research initiative launched by the National Institutes of Health in 2007, using
DNA sequencing technology. A key goal was to help define what a healthy microbiome is, and how changes in it are linked to health outcomes. Along with cataloging the massive scale of diversity and species of microbiota in the human body (the gut microbiome has about 100 to 500 times more genetic material than the human body), the data showed that each person’s microbiome is unique, like a fingerprint, and dynamic, meaning it changes in response to its environment.
A healthy gut microbiome has been compared to a city, and its diverse population of microbes as workers that perform different functions and keep the system in check. There are good and bad microbes at work: The good ones, fed by fiber, support the community by creating SCFAs, amino acids, and vitamins. The bad ones—fed by the emulsifiers, saturated fats, and simple sugars common in processed foods—trigger inflammation and damage the gut lining. They cause an imbalance or depletion of gut biota called dysbiosis. It can manifest as gastrointestinal issues like gas, bloating, and pain and in broader health effects like allergies and food sensitivities, fatigue, and a host of associated chronic health problems.
HARNESSING THE POWER OF THE MICROBIOME
Dr. Justin Sonnenburg, professor of microbiology and immunology at Stanford University, investigates how diet and
WHAT IS THE DIFFERENCE BETWEEN
PREBIOTICS & PROBIOTICS?
PREBIOTICS are the components of certain foods that the body can’t fully digest and tend to be most plentiful in high-fiber foods. Prebiotics feed probiotics and help them to flourish, stimulating growth and activity. Consuming a variety of both prebiotics and probiotics can promote a healthy and balanced gut microbiome, which is essential for overall digestive health.
Examples: Garlic, onions, bananas, asparagus, and whole grains.
PROBIOTICS are live beneficial microorganisms, like bacteria and yeast, that add to the population of good microbes in your gut. Probiotics help fight off potentially harmful bacteria and boost your immunity against infections.
Examples: Yogurt and kefir, cottage chese, and fermented foods that contain live and active cultures, including sauerkraut, kimchi, miso, kombucha, and pickles.
PREBIOTIC FOOD SOURCES PROBIOTIC FOOD SOURCES
lifestyle influence the gut microbiome. In the podcast Improve Your Gut Health with Dr. Andrew Huberman, Dr. Sonnenburg describes that we have moved from an era of infectious disease into what he calls a “crisis of metabolic and inflammatory diseases” that include autoimmune, cardiovascular, and metabolic diseases like type 2 diabetes.
This is in part a consequence of our shift to an industrialized lifestyle, tending toward hypersanitization, overuse of antibiotics, and a typical western diet that is high in sugar and processed food and low in fiber. These factors lead to a less diverse microbiome that is also less
adaptable and less resilient to disease.
The aim of Dr. Sonnenburg’s work is to understand how we can get ahead of those diseases by using the gut microbiome and its ability to modulate our immune status. “When you eat different food, you don’t change the cells in your heart, but you can change the cells that are in your gut microbiome, fundamentally changing your biology.”
BUILDING YOUR BIOME
We start acquiring our microbiota at birth from a variety of sources, including food but also other people,
surfaces, and pets. Exposure to microbes through the variety of your diet and your environment (dusty houses, shedding pets, outdoor play) “educates” your immune system to recognize and respond to harmful invaders.
Because each person’s microbiome is unique, there are no standardized tests or numerical recommendations associated with an optimal microbiome. There is, however, a cheap and easy way to assess your microbiome health: Observe the end result of your digestive system—your poop, which itself is 30 to 50 percent microbes. Is it regular and easy to pass? Do you have digestive issues, bloating, constipation, diarrhea?
FIXING THE GUT
The good news is that your gut microbiome is dynamic. That means it can change in as quickly as 24 hours. The other good news is that eating a wide variety of fiber-rich plant foods is the number-one factor in building or maintaining a healthy microbiome. Plants include whole grains, vegetables, fruits, legumes, nuts, and seeds. Fermented foods—like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha—that have live cultures increase gut microbial diversity and reduce inflammatory markers in healthy adults. “Fermented foods are a safe way to expose yourself to microbes without causing disease,” says Dr. Sonnenburg. Avoid highly processed foods with emulsifiers, saturated fats, and added sugar, which are linked to lower microbial diversity and higher inflammation. Antibiotics fight infections but also wipe out microbial diversity, as do steroids and exposure to everyday chemicals. Use them judiciously. Lifestyle factors, like getting enough sleep and managing stress, also support or disrupt microbial balance.
PROBIOTICS AND PREBIOTICS
Any microbiome discussion includes probiotics and prebiotics. Probiotics are the live beneficial bacteria that add or reinforce good microbes in your gut. Prebiotics are fiber that feeds them, boosting production of SCFAs, which, in turn, do their magic.
The
good news is that your gut microbiome is dynamic. That means it can change in as quickly as 24 hours. The other good news is that eating a wide variety of fiber-rich plant foods is the number-one factor in building or maintaining a healthy microbiome.
Both are available naturally in the foods you eat or in the form of supplements. Considering the huge range of products in the largely unregulated supplement market and each person’s highly individual microbiome, it’s important to seek advice to find reputable companies and products proven to specifically address your symptoms.
START WITH YOUR PLATE
Sophie Mayo, local health coach in Lyme, New Hampshire, came to her work after seeing the huge benefits in her own health from switching to a mostly plant-based diet. She tries to simplify the path to gut health with her clients, emphasizing little wins in daily routines. “Slow it down, don’t try to do it all at once,” says Sophie, who advises her clients to just start by simply drinking more water throughout the day. From there, she urges them to rebalance their plates to include 50 percent plants, 25 percent protein, and 25 percent complex carbs. Then, gradually add more varieties of plants, with the goal of eating 30 different varieties per week. Any addition to the plate is progress. “Make it beautiful and colorful. Eat with your eyes. Enjoy it.”
Author and food educator Michal Pollan’s now-famous mantra summarizes the consensus of current advice: “Eat food, mostly plants, not too much.”
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Healthy Habits
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THERE MAY BE NO BETTER PLACE IN THE COUNTRY THAN THE UPPER VALLEY FOR PURSUITS OF FITNESS in and out of doors—clean air, great trails, stunning views, and elevation. Also important is having convenient access to Dartmouth College experts, offering insights on getting and staying in shape. Don’t feel too bad if your 2025 New Year’s resolution to prioritize fitness took a backseat to couch surfing, overeating, and too much screen time. Here is a gentle reminder that your gym clothes and workout sweats are right where you left them last April. It’s time to revisit your physical health with some tips from Kristine Karlson, Dartmouth College team physician and Family and Sports Medicine physician at Dartmouth Health.
Above from left: Nordic skiing at Jay Peak in Jay, Vermont. Photo by David Stiger. Gravel riding in the Upper Valley. Photo courtesy of Kristine Karlson. Mountain biking in the Green Woodlands in Dorchester, New Hampshire. Photo by David Stiger. Canoeing on the Connecticut River. Photo by David Stiger.
10 Tips for Avoiding Injuries
For those who may not exercise regularly, take a few simple steps to keep yourself healthy and safe before starting a new activity.
1. Be Consistent
Engage in 15 to 20 minutes of moderate activity at least two to three times during the week to build strength and endurance.
2. Warm Up
Start with 5 to 10 minutes of light cardio like walking or jogging, followed by stretches.
3. Cool Down
After your activity, bring it down a notch by walking and stretching to help reduce muscle tightness and support recovery.
4. Gradually Increase Intensity
Avoid doing too much too soon by following the 10-percent rule, which suggests not increasing your exercise intensity or duration by more than 10 percent at a time.
5. Use Proper Technique
Learn the correct form for your chosen sport or activity to prevent unnecessary strain and overuse injuries.
6. Wear the Appropriate Gear
Invest in supportive, activity-specific shoes and use protective gear like helmets or pads to reduce impact and prevent falls.
7. Stay Hydrated
Drink plenty of water before, during, and after your activity.
8. Heed Warning Signs
Don’t ignore pain, discomfort, or fatigue, as these are signals from your body that you need to rest or adjust your activity.
9. Don’t Underestimate Rest and Recovery
Give your muscles and joints time to heal between activities to avoid overexertion and injury.
10. Mix It Up
Incorporate different forms of exercise, such as swimming, yoga, or strength training to build balanced strength and flexibility.
Variety Is Key
Dr. Karlson believes that diversified workouts are the way to go. If weights, for example, aren’t your thing, you’re not alone. “I don’t love weightlifting,” Dr. Karlson confesses. “I never liked it when I was training because it just wasn’t the fun part. But it is super important for bone health and particularly for women with a risk of osteoporosis. Strength training is a way to build bones, so it’s recommended.”
Dr. Karlson’s serves as team physician for Dartmouth College’s Division 1 athletes, helping to keep them at peak performance. “One of the Dartmouth College initiatives is to try to compete better with peak performance, which involves nutritional and strength-training support,” she says.
Dr. Karlson says if you’re looking for a fully rounded workout, the American College of Sports Medicine and Centers for Disease Control and Prevention have two suggestions. One is for two days a week of weightlifting and the other involves three days a week of at least 30 minutes of moderate activity.
Another way to maximize your effort might include FLIP (Fitness Lifestyle Improvement Program) classes, which are offered to students and the general public. FLIP’s diversity offers a range of activities from ab-burning workouts to spin classes, weightlifting, and more. Sometimes exercising with a friend is the way to reduce workout monotony.
While Dr. Karlson and her husband Dave eagerly await Nordic ski season, the two of them engage in cycling, including tandem riding. “We don’t do that as much anymore because we do a lot of gravel cycling, which is a gravel bike on dirt roads, and there’s a fairly robust club in the area here. We can’t wait for the summer to be over and snow to show up so we can go back to skiing,” she admits.
Keeping Students Safe
Between sports and family practice, Dr. Karlson works frequently with concussion protocols for patients. The subject is top of mind, and ignoring brain injury–care following a jarring head blow can have serious consequences.
“I also have a smaller concussion clinic at Dartmouth Hitchcock Medical Center in my sports medicine clinic,” she says. “I’m a big fan of getting students back to school as soon as they can. It doesn’t mean full participation. We’ve got to take care of their brain. They’ve got to be able to use their brain correctly before they get back into sports.
Working Out
The Upper Valley region is blessed with many fitness facilities, including several under Dartmouth’s Physical Education and Recreation umbrella. Select from activities that include sailing, skiing, swimming, rugby, racquetball, tennis, and the versatile 16,000-square-foot Zimmerman Fitness Center.
Learn more about Alumni Gym/Zimmerman Fitness: dartmouthsports.com/sports/2018/7/2/ alumni-gym-zimmerman-fitness
Learn more about Dartmouth sports: dartmouthsports.com
Photos courtesy of Dartmouth College
healthy options
So anybody in a contact collision sport has to be fully back in the classroom first. Hard stop.”
You might be surprised to learn that the biggest contributors to concussion per time spent are cheerleaders. Per time spent is a qualifier because there are relatively few of them. Dr. Karlson notes that there are no cheerleaders at Dartmouth who get thrown.
The Olympics Experience
Many doctors, Dr. Karlson included, enjoy working as Olympic team physicians, a role she played in the 2008 games in Beijing. “I was in Poland this summer with the under-23 national team. Last year we were in St. Catherine’s, Ontario, with under-23 and under-19 national teams. I’ve traveled with the senior team many years as well, but the Olympics is a different gig and it’s sort of one and done,” she says. “I’m really glad I went to Poland. I hadn’t been there before. I’ve been a lot of places with United States rowing,” including her time as a member of the women’s US Olympic rowing team in the 1992 games in Barcelona. It was an event that brought many memories.
“The opening at the Olympics is dramatic and exciting,” she recalls. “At the opening
Explore Local Walking Trails
“Walking counts,” says Dr. Kristine Karlson, Dartmouth College team physician and Family and Sports Medicine physician at Dartmouth Health. Aim for 30 minutes a day, five days a week. Anytime is a good time for hiking, a fun, four-season activity. Below is a sampling of walking trails close to Hanover, courtesy of Hanover Conservancy. They vary from easy to moderate. Find the full list at hanoverconservancy.org.
GENERAL’S TRAIL: 2.3 miles round-trip. Elevation gain: 520 feet.
ceremony in ’92, they unfurled a huge Olympic flag over all the athletes in the infield. I have a picture of me reaching up to some of the red on the ring, that sort of multisport experience. Back in those days, we got to stay after we were done. We competed in the first week and then got to go to any venue that we wanted in the athlete section and watch another sport.”
More Things to Consider
While diversifying workout programs, rest, and proper diet are important, what role do supplements play in exercise health? Dr. Karlson’s advice: Most people get what they need from their diet and should not be looking to sports supplements to get fitter or leaner faster. For active people on the more seasoned side, it’s important to remember that exercise recovery may take longer as we age. Moderate activity, meaning raising your pulse 150 minutes a week, is sufficient. Living longer and better means using common sense and listening to your body. “Pain that persists during exercise and goes away may be okay,” she says. “Pain during exercise that persists after the exercise is done is definitely not okay.”
1.4 miles. Elevation gain: 180 feet.
Rated: Easy
THE VELVET LEDGES OF GREENSBORO LEDGE:
1.5 miles. Elevation gain: 350 feet.
Rated: Medium
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IVY IV AESTHETICS
OFFERING SMALL-TOWN SERVICE TO DELIVER BIG-CITY TREATMENTS
RENEE CATHER, DNP, APRN, FNP-BC, owner of the new IVY IV
Aesthetics Medical Spa in downtown Hanover, is giving a detailed product and services consultation to a client. They chat as if they are old friends even though they have just met. Medical spas like Renee’s are usually only found in big cities, but it’s obvious that she is providing more time and care than one would expect in a big-city environment. Renee is patient, upbeat, and warm, answering every question in detail and sharing her own experiences with some of the treatments and products, which include Botox, dermal fillers, IV therapy, laser treatments, facial peels, lash extensions, and the ZO Skin Health line. She sends the smiling client off with a goody bag of skin-care products and several brochures.
“The focus of this practice is to provide aesthetic services and wellness,” says Renee, who has been working in the medical profession for 34 years. “It was very important to me that I didn’t embark on this endeavor until I was a very experienced provider, and I felt very confident in my skills as both a nurse practitioner and an aesthetic provider.”
Following Her Dream
“Prior to having my own dedicated space, I used to provide some of the services that I provide here on a concierge basis, meaning I would go to people’s homes,” says Renee. For a time, she rented space in a spa in Lyme and saw clients by appointment only. She was also working at the time as a primary care provider, and she still works per diem as a nurse practitioner and as a summer camp nurse supervisor.
Renee’s aesthetic services became so popular that she was able to follow her dream of creating her own medical spa, moving into her current Allen Street location in downtown Hanover in June of 2024. “It was huge and terrifying,” she says of making the investment in her own business. “But I felt like Hanover was the right place to do it.” She notes that the downtown has other complementary business that are aesthetician owned, providing hair, facial, and body care. Her spa fills in the gap for services and products that can be provided only by a medical professional.
Renee says she loves her location. “I feel like it gives me the best of both worlds because I do have street visibility from the parking lot and people walking by, but it’s not right out there in the open on Main Street.” She notes that while some people don’t mind everyone knowing they are getting treatment at a medical spa, others prefer to do it privately and not talk about it.
A Comfortable, Welcoming Space
The IVY IV Aesthetics space has a relaxing green decor with soft lighting. Treatment chairs are demarcated by white curtains, and a private consultation room is walled off in the rear. One full-length mirror waits by the door for clients to glimpse their new glow on the way out.
“I gave my husband (who is also a nurse) my vision, and he and a couple of friends did all the work,” she says of the decor. “I wanted something a little more organic and less clinical appearing—comfortable, welcoming—but I also wanted to relay the message that first and foremost I am a medical provider and it
IVY IV Aesthetics also offers laser treatments for dark spots, red spots, sun damage, fine lines, and wrinkles, and skin resurfacing for tone and texture.
is a medical facility. Safety is my priority.” Renee says she reviews risk factors and contraindications of any treatment that she is providing.
IV Infusions
The IV infusions offered at IVY IV Aesthetics are probably the treatment most unfamiliar to Upper Valley residents. They are used for a variety of general wellness reasons, such as sports players who need pregame or postgame hydration and replenishment of essential minerals and electrolytes (also good for anyone who needs an energy boost). “The All-Nighter” is for clients who need a recovery boost, such as students who have been sick, need rehydration after vomiting, or are studying for an important exam. Renee offers vitamin, amino acid, and mineral shots alone or added to an IV treatment. One of Renee’s clients is vitamin B12 deficient and the oral vitamin makes her nauseated, so she comes in for regular treatments. Renee also administers Zofran, which is a nausea medication, and she provides Toradol, which is a pain medication that is stronger than ibuprofen and intended for intermittent use for chronic pain. Another IV infusion therapy mix is called the “Semi-Formal” and used to enhance a client’s glow before a big event. The “NAD+” IV therapy is used as an antiaging treatment. “Some research has proven that it is also effective with addiction recovery,” adds Renee. “I have had clients tell me that it’s the only thing that’s effective for their anxiety and depression as well.” She has one client in particular who says that this therapy is “the only thing that quiets the noise” for her.
Renee admits that she meets people who balk at the idea of getting IV therapy, but she also has many people who come in and are so happy to see her business has opened. “They say that we’ve needed something like this in the Upper Valley for a long time, and that it’s so great we are here,” she recalls. “They tell me that they used to receive these services in Boston or New York City or Chicago.”
For Glowing Skin
IVY IV Aesthetics also offers laser treatments for dark spots, red spots, sun damage, fine lines, and wrinkles, and skin resurfacing for tone and texture. The treatments can take about an hour. Other products at IVY IV Aesthetics
spotlight
include facial peels and ZO (Zee-Oh) Skin Health products. Using the ZO Skin Health regimen, including cleansing, exfoliating, toning, and moisturizing is recommended in preparation for the treatments offered at the spa. Products are designed for a variety of skin-care concerns and available for all skin types.
“I would not carry it in my spa if it was not a product I believed in, and I truly believe in this skin-care line,” says Renee. “It has made a tremendous difference in the health and appearance of my skin.” She has been using it since her dermatologist recommended it 13 years ago. “I always said that if I opened up my own space, this would be the skin-care line I would use,” says Renee. She offers travel-sized options for people who want to try the products before buying larger quantities. Clients who come in every three to four months for their injectable treatments usually need to replenish their stock of ZO products at the same time, indicating that fullsized products last around that amount of time.
Considering Botox?
In conjunction with using the ZO Skin Health line, Renee doesn’t mind if people know that she herself also uses Botox. “I tell all my clients that I use Botox,” she says. “Lots of people do, and you have no idea.” She says many clients who are thinking of trying it mention this to a friend who says something like, “You haven’t started already? I’ve been doing it for years.”
Renee has plenty of younger clients receiving injectables. Preventive Botox relaxes the muscles that create wrinkle lines. Using Botox keeps the dynamic lines that form from facial expressions smooth and the static, or permanent lines, will soften over time with regular treatment. “Clients see the effects and believe it is worth it,” Renee says.
For those gearing up for the holidays, IVY IV Aesthetics offers gift certificates. “A lot of men run in here on Christmas Eve,” she says with a smile.
IVY IV Aesthetics Medical Spa
5 Allen Street Hanover, NH
(802) 356-3914
NATURAL SOLUTIONS FOR ACNE
ADOPT SKIN-HEALTHY HABITS EARLY
NOT JUST THE BANE OF TEENAGERS WITH FLUCTUATING HORMONES,
acne affects about 80 percent of all Americans between the ages of 12 and 44. For those who have acne, it’s not just a cosmetic problem—acne is associated with emotional distress and can have a strong impact of self-esteem. Conventional treatment for acne relies mostly on antibiotics; however, antibiotic resistance is becoming prevalent among the bacteria that contribute to acne. Additionally, the long-term use of antibiotics permanently affects gut bacteria, which can lower immunity.
“The current way conventional medicine treats acne represents a big missed opportunity for imparting healthy information, especially to young people,” says Dr. Ronald Hoffman. Most teens and young adults aren’t thinking about their risk of cancer and heart disease, but according to Dr. Hoffman, if the link between diet and skin appearance could be better messaged, they would be more likely to adopt healthy behaviors early in life that would promote a clear complexion as well as prevent chronic disease in the future.
SKIN-CARE TIPS
Go easy on your skin. Over-exfoliating can inflame your skin and trigger excess oil production.
Wash your face cloths after every use. In addition to dirt and makeup, they collect bacteria.
Disinfect your cell phone as it can carry up to 10 times more bacteria than most toilet seats.
Change your pillowcase once a week to avoid a buildup of oils, dirt, and sweat.
Sleep with a head scarf on to minimize the buildup of oil from your hair to your pillowcase.
Skip the workout headband. It can trap sweat and bacteria against skin and clog pores.
Use sunscreen. Sun damage can impact the skin’s ability to resist acne-causing bacteria.
Wash your makeup brushes to reduce spreading bacteria to your face, causing further breakouts.
Source: cerave.com
Feed Your Skin Right
Acne is an inflammatory skin disorder that often arises at puberty, when the body dramatically increases its production of androgens (male sex hormones). These hormones stimulate the production of sebum, an oily substance that lubricates the skin. When sebum is produced faster than it can move through the skin’s pores, the pores become clogged with dead skin cells and bacteria. Clogged pores can lead to inflammation, which causes pimples and other lesions. In addition to hormonal imbalances, heredity, stress, allergies, and nutritional deficiencies are factors that can lead to acne.
“It stands to reason that if you consume poor-quality oils—not designed for human consumption—it will cause the oil-secreting pores to malfunction,” says Dr. Hoffman. Red meat, cheese, butter, and hydrogenated oils are high in saturated fat, which is associated with high concentrations of insulin growth factor. IGF stimulates the production of hormones that increase acne production. A diet rich in healthy oils, like extra-virgin olive oil, avocado, coconut, and omega-3 fatty acids, may reduce inflammation and improve symptoms of acne. Fish (such as salmon and sardines), nuts, flaxseeds, and wild rice contain omega-3s.
THE BLOOD SUGAR–ACNE CONNECTION
If you’re prone to breakouts, consider cutting back on simple carbs. A growing body of evidence suggests that a diet rich in foods that rank high on the glycemic index is linked to acne. The glycemic index refers to the effect a food has on your blood sugar—it ranks foods on a scale to 100 depending on how quickly the carbohydrates are broken down and absorbed into the bloodstream. Overly processed foods like white bread, donuts, pastries, sweetened breakfast cereals, white rice, and snack foods like chips and pretzels tend to be high on the glycemic index.
In one study, 2,258 people were placed on a low-glycemic diet for weight loss. In addition to losing weight, 87 percent of participants said they had less acne. In two other studies, a low-glycemic diet significantly reduced acne in just 10 to 12 weeks. Following a low-glycemic diet eliminates spikes in blood sugar, which causes inflammation throughout the body. These spikes also prompt the body to produce more sebum. Both inflammation and excess sebum lead to clogged pores and acne.
Apples
Barley
Berries Carrots Lentils Peaches
Rolled or steel-cut oats
Sweet Potatoes
LOW-GLYCEMIC FOODS
healthy balance
A high intake of heavily refined carbohydrates affects the skin in two ways: It feeds the bacteria that cause skin problems, and it promotes the overproduction of androgens. To support healthy skin and prevent acne, opt for a mostly plant-based, high-fiber diet containing healthy fats. Reduce your family’s overall consumption of processed foods. Replace bread and pasta with whole-grain versions, and up your intake of antioxidantrich fruits and vegetables.
Helpful Supplements
A variety of supplements may be helpful for people who suffer from acne. Look for these nutrients as part of a high-quality multivitamin as well as individually.
Vitamin B3 (niacinamide): Vitamin B3 deficiency has been associated with acne. This vitamin improves blood flow to the skin, and along with the other B vitamins it helps reduce stress, which contributes to acne breakouts.
Vitamin D: Ever noticed that a little sunshine makes your complexion look better? Sensible sun exposure (not a sunburn!) helps eliminate bacteria and builds up vitamin D levels in the skin, boosting levels of important infection-fighters. A vitamin D3 supplement will help you maintain healthy levels year-round to promote healing and tissue repair.
Zinc: The oil-producing glands in the skin rely on zinc to function properly. Zinc also aids in the healing of tissue and helps prevent scarring.
Omega-3s: Anti-inflammatory essential fatty acids help keep skin smooth and soft. They’re needed for tissue repair and the dissolve the fatty deposits that block pores.
Evening primrose oil: This oil is a source of omega-6 fats and gamma linolenic acid (GLA), which has anti-inflammatory properties and can reduce acne by curbing inflammation and redness.
Probiotics: An imbalance of good to bad bacteria in the gut can manifest as acne
on the face, chest, and back. A probiotic supplement will replenish beneficial bacteria and help reduce breakouts. It’s clear that diet is not only linked to the
prevention of disease but also healthy, acnefree skin at any age. Implement healthy habits early to set your family up for a clear, glowing complexion and a lifetime of wellness.
Do You Break Out When You’re Stressed Out?
According to the American Academy of Dermatology, stress can trigger breakouts and make existing acne worse. In response to stress, the body produces more androgens, which stimulate the oil glands in the skin. And according to one study, the greater the stress, the more pronounced the breakout. Stress can also cause us to sleep poorly, eat unhealthy foods, and forego our usual skin-care routines, which can all contribute to acne.
To prevent stress-related breakouts, mindfulness meditation and exercise are two surefire stress busters. Experts also recommend sticking to healthy eating and sleeping routines as well as organizing your space and practicing yoga to reduce stress.
Did You Know?
In a recent study, people with acne were shown to have vitamin A, E, and zinc deficiencies.
BY KRISTY ERICKSON
Off to Dreamland
GET A GOOD NIGHT’S SLEEP, NATURALLY
How can something so essential for well-being be so elusive at times? Along with a nutritious diet and regular exercise, quality sleep is a cornerstone of good health. Sleep provides the opportunity for critical restorative functions in the body, and it’s vitally important for refreshing and reviving the body and mind.
According to the National Sleep Foundation, nearly 30 percent of adults get less than six hours of sleep per night, on average, when we should be getting seven to nine. It’s not uncommon to suffer an occasional sleepless night, and most people can tolerate a couple days without sleep and fully recover. However, habitual sleeplessness affects emotional and mental health, accelerates aging of the brain, and puts us at risk for heart attacks, irregular heartbeat, high blood pressure, stroke, decreased immunity, obesity, and diabetes. Fortunately, a number of natural sleep aids can help you unwind and send you safely into slumber.
Sleep Solutions
Difficulty falling asleep, struggling to stay asleep, waking up too early, and experiencing nonrestorative sleep (sleeping through the night but still feeling exhausted and unrefreshed in the morning) are symptoms of insomnia, the most common sleep disorder. Failure to get an entire night’s sleep on most nights over a one-month period is considered chronic insomnia. While frustrating and exhausting, insomnia is usually temporary—but in some cases, it can last for months or even years. If insomnia is ongoing, it’s important to have your doctor rule out conditions that cause insomnia, like depression and anxiety. But for many people, the most effective means of overcoming sleeplessness are also the simplest.
First and foremost, avoid stimulants—especially caffeine. The majority of Americans consume 150 to 225 mg of caffeine daily, roughly the amount in two cups of coffee. Although most people can handle this amount, there is a huge variation in the rate at which different individuals detoxify stimulants like caffeine. Some people eliminate it from their system very quickly, while for others it can take as long as 12 hours or more to break down and eliminate the same amount of caffeine. If you drink more than a cup of coffee in the morning and have trouble sleeping, avoid caffeine for a week to 10 days. That goes for all caffeine—steer clear of tea, chocolate, and energy drinks as well.
Regular exercise is shown to improve sleep quality. While only a handful of studies have examined exercise’s effect on chronic insomnia, evidence links exercise to significant improvements. Research shows that after 4 to 24 weeks of physical activity, adults with insomnia fell asleep more quickly, slept longer, and experienced better quality sleep than before they started working out. Exercising in the morning or early evening is best, and aim for moderate-intensity activities, such as walking.
Nutritional Support
Nutrient deficiencies are a common cause of sleeplessness. For example, inadequate levels of calcium and magnesium can cause you to wake up after a few hours and have difficulty falling back asleep. Calcium has a calming effect, and magnesium is needed to relax the muscles. It helps relieve anxiety, tension, and nervousness. Surveys show that most Americans don’t get enough magnesium from diet alone.
B-complex vitamins also aid relaxation. They promote a restful state, relieve stress, and enhance rapid eye movement (REM) sleep, the sleep stage involved in storing memories, learning, and balancing mood. Potassium works synergistically with magnesium to improve sleep, and too little potassium can make it difficult to stay asleep throughout the night.
THE DAILY RECOMMENDED HOURS OF SLEEP YOU NEED CHANGES AS YOU AGE.
Infants (0-12 months): 14-17 hours per day (including naps)
Toddlers (1-2 years): 11-14 hours per day (including naps)
Preschoolers (3-5 years): 10-13 hours per day
School-Age Children (6-13 years): 9-11 hours per night
Teenagers (14-17 years): 8-10 hours per night
Adults (18-64 years): 7-9 hours per night
Older Adults (65+ years): 7-8 hours per night
Note: These are general guidelines, and individual sleep needs may vary. Factors such as genetics, activity level, and overall health can influence sleep requirements.
SLEEP & THE HEART
Otherwise healthy people who get too little—or too much—sleep may be at risk for heart disease. A new study finds that individuals who have poor sleep habits are more likely to suffer from stiff arteries and calcium deposits on the walls of the major arteries.
“Coronary calcium develops way before heart attack symptoms occur, and a greater amount of calcium in the coronary arteries predicts future development of heart disease,” says the study’s lead author Dr. Chan-Won Kim. Researchers report that the sweet spot appears to be around seven hours of sleep for most people.
Look for these nutrients in a high-quality daily multivitamin as well as in supplements specially designed to support healthy sleep.
Natural Sleep Aids
Melatonin is one of the most effective nutrients to optimize sleep. It plays a critical role in normalizing your circadian rhythm, or internal clock. Melatonin is produced naturally in the body by the pineal gland, which is inactive during the day and begins producing melatonin when you’re exposed to darkness. Melatonin makes you feel drowsy, and during a good night’s sleep, your levels stay elevated for about 12 hours (from around 9pm to 9am). As the sun rises, the pineal gland reduces melatonin production and blood levels decrease. This rise and fall of melatonin levels determines your internal clock, which, ideally, should make you feel sleepy at night and fully awake during the day.
When taken as a supplement, melatonin helps promote relaxation and restore your body clock to establish a healthy sleep pattern. Melatonin has been shown to be very effective in helping induce and maintain sleep in both children and adults, including those with insomnia. It can help you feel less restless and prevent daytime fatigue. For melatonin to be beneficial, it’s important to follow label directions carefully, since taking it at the wrong time could further disrupt your circadian rhythm.
If you suffer from insomnia, also consider 5-hydroxytryptophan (5-HTP). 5-HTP is converted in the brain to serotonin, an important initiator of sleep. Studies show that 5-HTP can decrease the time it takes to fall asleep and reduce the number of awakenings throughout the night. One of its key benefits is its ability to increase REM sleep (typically by about 25 percent) while also increasing deep sleep.
L-theanine is a relaxing amino acid that has been shown in clinical studies to induce a sense of calm in people with anxiety (a common sleep disruptor). It can help relax the body and calm the mind. Although L-theanine will not cause you to sleep longer, it may help you sleep better. Researchers
report improved sleep quality, recovery from exhaustion, and refreshed feelings in individuals taking L-theanine.
Quality sleep is fundamental to our mental, emotional, and physical health—both in the short term and over the long term. If you’re suffering from insomnia, look to natural remedies that can safely and effectively send you to dreamland.
Sleep stages are important because they allow the brain and body to recover and grow. Failure to get enough of both deep sleep and REM sleep may explain some of the profound consequences of insufficient sleep on thinking.
Source: sleepfoundation.org
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