by Mark A. Mahoney
A few years back I wrote a column on the important subject of sleep, diet and physical activity. Here are three areas that play a vital role in achieving a healthier lifestyle that will help us achieve a better quality of life.
As these are ongoing concerns, today’s column will focus on these three main areas; provide some summary information with links for more in-depth details. Thanks to the American Heart Association (AHA) and the Sleep Foundation for much of the material provided.
Interactive triad
Three pillars of a healthy life are diet, exercise and sleep. Improving just one of these lifestyle factors can help people live longer.
Although diet, exercise and sleep influence each other in countless complex ways, improving all three may be more beneficial for physical and mental health. Learn how these activities affect each other and why research has shown that the more you improve these behaviors, the better your well-being.
Diet and nutrition
Diet and nutrition affect almost every aspect of a person’s health. Eating a healthy, balanced diet has been shown to reduce the risk of many health conditions.
Eating healthy doesn’t have to mean going on a diet or giving up all the foods you love. Educate yourself on how to provide your body with the nutrient dense fuel it needs.
The following link from the American Heart Association (AHA) provides more in-depth information on how to Eat Smartly: heart.org.
Physical activity and exercise
Exercise is the cornerstone of health and benefits almost every system in the body. Many of the benefits of exercise can be seen immediately, such as reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even greater long-term benefits, including better weight management, stronger bones, and reduced risk of disease.
Some real-life benefits of exercise and physical activity can be found at the National Institute on Aging (NIA) link at:nia.nih.gov.
Don’t lose sight of the fact that some physical activity is better than none at all. Your psychological and physiological health can be positively affected by getting out and moving a little more.
Complex, restorative effects of sleep
According to the National Sleep Foundation, sleep is when important processing, restoration and strengthening occurs throughout your immune, nervous, skeletal and muscular systems. Good sleep benefits your whole body, including your heart and brain, with effects such as improved mood, memory and reasoning.
Sleep gives the body and brain time to restore and recover, which affects almost every tissue in the body. Most adults need at least seven hours.
Sleep allows muscle tissue time to recover between workouts. Adequate sleep is also important to having the energy to exercise. If you don’t get enough sleep, you may be less physically active during the day and your muscle strength may be reduced during work.
Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to eat calories. People who are sleep deprived are more attracted towards high calorie foods. Chronic sleep loss is linked to a larger waist circumference.
Sleep deprivation increases the risk of health conditions such as diabetes, heart disease and stroke. Long-term sleep deprivation can also affect concentration and other cognitive functions.
Tips for getting deeper, more restful sleep and its many benefits can be found at: sleepfoundation.org.
Some final thoughts
While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene, which involves habits that promote quality sleep, can be the starting point for improving your sleep.
- Do not eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening.
- Avoid caffeine: Beware of stimulants like coffee, energy drinks and soda. If you eat these, try to limit them early in the day.
- Move your body: Schedule regular exercise to improve your sleep. Although any movement during the day is beneficial, aim to get regular, moderate exercise a few days a week. Try not to work out too close to bedtime, giving your body a few hours after working out to wind down before bed.
- Get natural light: Try exercising outside, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.
Mark A. Mahoney, Ph.D. He has been a Registered Dietitian/Nutritionist for over 38 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com
