Page 26 - Florida Sentinel 1-18-19

Health
New Year's resolutions don't have to be big to be mighty. Small changes can y1ield big mind, body and spirit transformations. Try these mini resolutions!
Delete Spam Emails
Are those pesky inbox notifications driving you absolutely insane? Clean it out already! Delete all your spam emails and rid your box of all the newslet- ters and subscription notes that you never open. Commit to being digital clut- t2er-free in 2019!
Drink More Water
Call it quits after one cup of coffee and grab a glass of water instead. Are you getting your recommended eight cups a day? If not, there's no better time than now. Your skin, waistline and energy levels will thank you.
3Spend Less Time On Social Media
Log out of your accounts for one whole week and watch what happens. Rid your days of endless feed scrolling and pointless little arguments with family and friends. Those adorable baby announcements will be waiting when 4you return. Just wait until you see how good it feels.
Eliminate Something From Your Diet
Go a week without sugar. Then turn one week into two, two into three and three into four! It only takes 21 days to kick a habit so give it your best shot!
5Make Your Bed Each Morning
Coming home after a long day to a made bed could make your evenings that much better. Sure it takes a few minutes out of your morning but it'll make each night that much sweeter.
1: SLEEPING WITH LIGHTS ON
Hopefully, you don’t still need a nightlight. Findings from a recent study published in the American Journal of Epidemiology show that ex- posure to even a small amount of light not only af- fects quality of sleep, but can also put on extra pounds. Cor- tisol, “the stress hormone,” has also been shown to be ab- normally high when you’re ex- posed to light.
The fix: When it’s time for “lights out”, really make sure all the lights are out. Close the blinds, use dark drapes, turn your alarm clock away from your line of sight and put your cell phone and other electronics at least three feet away.
2: KEEPING YOUR BEDROOM TOO WARM
People who always have to sleep with a window cracked or a fan on (no matter the sea- son) might actually be on to something. The body natu- rally cools down while you sleep, releasing fat-burning hormones and repairing your skin, bones and muscles. Hav- ing your room too warm can disrupt this process.
The fix: Sleep in a cool room, preferably below 70 de- grees Fahrenheit.
3: EATING RIGHT BEFORE BEDTIME
That very important cool- down process can also be dis- rupted by eating late-night meals and snacks.
The fix: Have your last
meal no later than three hours before your bedtime.
4: LATENIGHTEXERCISE
Regular exercise is ex- tremely important for weight loss and maintenance, but high impact exercise – like cardio – raises your body tem- perature, prevents the release of hormones and makes it harder for you to fall asleep.
The fix: Skip late-night cardio and do light stretching, like yoga, instead.
5: SLEEPING IN CLOTHES
Pajamas are cute and comfy, but if you want to sleep better, ditch them. Tight or form-fitting clothing, includ- ing underwear and bras, can raise your body temperature and have been shown to re- duce the secretion of mela- tonin.
The fix: Sleep naked and under light blankets. If you absolutely must wear clothes, keep them loose and breath- able.
6: NOT GETTING ENOUGH SLEEP
Having a bedtime isn’t just for children. Every person’s body is different, but on aver- age, sleep experts agree that seven to eights hours of sleep is ideal. A lack of sleep in- creases cortisol, hunger hor- mones and decreases growth hormone, serotonin and lep- tin – all increasing the risk of weight gain.
The fix: Try to get be- tween seven and nine hours of sleep every night.
7: STAYING UP TOO LATE
Sometimes burning the midnight oil working is neces- sary, but don’t make it a habit if you’re trying to lose weight. The reason you’re not getting enough sleep (Bad Habit 6) may be because you’re going to bed too late. The later you stay up, the more likely you are to eat and snack, throwing off your metabolism. The early morning hours (starting at 2 a.m.) are also when corti- sol naturally begins to in- crease.
The fix: Put yourself to bed by 11 p.m.
PAGE 14-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JANUARY 18, 2019