While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought. Athletes can maximize their performance, recovery and overall health with these sleep tips.
Steps to Better Sleep for Peak Sports Performance
(Family Features) For fans and athletes alike, fall means gearing up for a new season of sports activities. While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought.
However, a lack of sleep can significantly affect athletes’ performance both on and off the field.
Sleep quality, efficiency and duration all may decrease just before competition, limiting opportunities for athletes to get the optimal quality and quantity of sleep their bodies need due to intense practice and game schedules, according to research published in “Sports Medicine.”
The same research found sleep can affect several aspects of an athlete’s performance. Skills that require endurance tend to be more affected by sleep deprivation than short-term, high-power activities. Running speed and free throw accuracy improve with more sleep, for example. There is also evidence that getting inadequate sleep increases the risk of injury as sleep deprivation can cause low energy and problems with focus during the game. It may also negatively affect split-second decision-making.
Less sleep also means fewer opportunities for natural secretion of the growth hormones that occur in deep sleep and aide restoration, physical performance and a healthy metabolism.
Athletes can maximize their performance, recovery and overall health with these tips from Mattress Firm’s sleep health expert, Dr. Sujay Kansagra:
Find more advice to ensure a better night’s sleep at MattressFirm.com.
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Many people are surprised to learn whole milk has the same essential nutrients as low-fat and fat-free milk, so no matter which type of milk you choose to pour in your cereal bowl, use in your smoothie or fill up your glass, you can rest assured that all dairy milk – from fat-free to whole – is simple, wholesome and naturally nutrient-rich.
Do You Love Whole Milk?
New research suggests you can follow your heart
(Family Features) New research suggests “good” fat may be good for your cholesterol. Whole milk may help raise “good” cholesterol and could be considered part of a healthy diet that’s also good for your heart, according to a new study from the“European Journal of Clinical Nutrition.”¹
When adults drank two cups of whole milk every day for three weeks, they had higher levels of good cholesterol that promotes heart health (HDL) and similar levels of LDL cholesterol, triglycerides and blood sugar (risk factors for heart disease) as when they drank the same amount of fat free milk for the same period of time. Based on these findings, researchers concluded whole milk can be part of a heart-healthy diet as long as calories are taken into account.
This study adds to a growing body of research that suggests whole milk can fit within a healthy diet, and some studies suggest it may have additional benefits for both adults and kids – including maintaining a healthy weight and getting enough vitamin D. Researchers followed more than 18,000 healthy-weight women for nearly a decade and found those who consumed more whole milk and full-fat milk products (1.3 servings every day) were less likely to become overweight or obese compared to women who didn’t consume any full-fat dairy at all, according to a study from the “American Journal of Clinical Nutrition.”²
Whole milk may also give kids a vitamin D advantage, according to another study from the “American Journal of Clinical Nutrition.” Kids who drank whole milk had higher blood levels of vitamin D than their peers who drank low-fat milk, even when the total amount of milk they drank was the same.³ Researchers believe this might be because milk fat helps kids’ bodies absorb vitamin D more efficiently.
Experts agree milk plays an important role in a nutritious, balanced diet, and the 2015-2020 Dietary Guidelines for Americans recommend three servings of low-fat and fat-free milk and milk products each day. Many people are surprised to learn whole milk has the same essential nutrients as low-fat and fat-free milk, so no matter which type of milk you choose to pour in your cereal bowl, use in your smoothie or fill up your glass, you can rest assured that all dairy milk – from fat-free to whole – is simple, wholesome and naturally nutrient-rich.
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¹Engel S, Elhauge M, Tholstrup T. Effect of whole milk compared with skimmed milk on fasting blood lipids in healthy adults: a 3-week randomized-crossover study. European Journal of Clinical Nutrition. 2018,72:249-254.
²Rautiainen S, Wang L, Lee I, Manson J, Buring J, Sesso H. Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. American Journal of Clinical Nutrition. 2016;103:979-988.
³Vanderhout SM, Birken CS, Parkin PC, Lebovic G, Chen Y, O’Connor DL, Maguire JL, TARGet Kids! Collaboration. Relation between milk-fat percentage, vitamin D, and BMI z score in early childhood. American Journal of Clinical Nutrition. 2016;104:1657-1664.SOURCE:
When it seems that everyone around you is feeling under the weather, you can be your own best line of defense against getting sick. Help ward off sickness for yourself and your family with these self-care tips that help promote healthy habits and fight off illness.
Kickstart Healthy Habits
(Family Features) When it seems that everyone around you is feeling under the weather, you can be your own best line of defense against getting sick. Help ward off sickness for yourself and your family with these self-care tips that help promote healthy habits and fight off illness.
Eat right. A diet that is rich in fruit and vegetables can give your body the immunity-boosting nutrients it needs to function properly. Avoid excess, empty calories and instead aim for meals that deliver a healthy balance of all food groups.
Wash, wash, wash. Kids and bacteria go hand-in-hand, literally. Kids’ hands are everywhere, including some surfaces that may be more susceptible to bacteria. Hand-washing is a simple way to encourage healthy habits all year round, and Softsoap Liquid Hand Soaps make it easy to gently wash away bacteria. According to the Centers for Disease Control and Prevention, hand-washing is an important step to help avoid getting sick and spreading germs to others. You can find more hand-washing tips and information by visiting CDC.gov/handwashing.
Get up and move. Exercise is one of your strongest weapons against illness. A regular routine that gets your blood pumping is good for overall health and your immune system. It can help flush toxins and keep your body in top condition.
Just say no. When it comes to protecting yourself and your family, give yourself permission to draw hard lines about spending time with those who aren’t feeling well. Reschedule play dates or other events that might unnecessarily expose your family to germs.
Rest up. When your sleep schedule is off, so is your whole system, and that makes you more susceptible to illness. Everyone’s precise sleep requirements are different; you’ll know you’re getting enough if you feel rested when you wake up. If you’re not, and more overnight rest isn’t realistic, look for ways to sneak in some extra rest time during the day.
Enjoy the outdoors. Even when it’s cooler than you’d like, brief time outdoors can do plenty to lift your spirits and, in turn, your overall well-being. The fresh air and vitamin D from a bright, sunny day are free and easy ways to give your body a boost and help ward off illness.
Kickstart your healthy habits by visiting Softsoap.com .
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Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
5 Things to Know About Milk and Non-Dairy Milk Alternatives
(Family Features) Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
With so many options available, it’s no surprise moms have questions. Some moms choose to serve alternatives to milk rather than real dairy milk, but it’s important to know that milk and non-dairy alternatives are not created equal. In fact, these beverages differ in five key areas: nutrition, ingredient list, added sugars, price and taste.
Unlike many non-dairy milk alternatives – farm fresh, real dairy milk is naturally nutrient rich. Milk naturally provides calcium, phosphorus, high-quality protein, potassium and B vitamins. It is also fortified with vitamins A and D, creating a nutrient powerhouse of nine essential nutrients. Non-dairy milk alternatives, on the other hand, vary in their nutritional profiles, some containing little to no naturally occurring nutrients, so most are fortified.
When you compare the ingredient list of milk to non-dairy alternatives, you may be surprised to find that many alternatives have 10 or more added ingredients, including salt, sugar or thickeners like gums. Dairy milk, a minimally processed and farm-fresh beverage, has just three ingredients: milk, vitamin A and vitamin D.
When you look at the nutrition label on a gallon of milk, you will find sugar listed. However, that sugar is not added – it’s naturally occurring lactose. But people may not realize when a food or beverage has added sugar. For instance, many types of non-dairy milk, like almond milk, contain added sugar. Ingredients like cane sugar or cane juice on the ingredients list indicate sugar has been added to non-dairy milk.
At just about a quarter per serving, milk delivers more nutritional value per penny than just about any other beverage. Compare that to almond milk, at about $0.45 per 8-ounce serving, and other non-dairy alternatives like rice milk that can cost as much as $0.79 per serving.¹ The average American household spends about 10 percent of their budget on food – nearly $80 a week for groceries. One year of dairy milk will cost the average family $628 vs. $1,222 per year for vanilla almond milk. That’s nearly $600 per year in savings.²
Milk is the foundation for many classic recipes and tastes from around the world. From creamy macaroni and cheese to classic alfredo sauce and delectable creme brulee, milk adds dimension, accentuates flavor and serves as a decadent base to many of your favorite dishes. If you want to swap real dairy milk for another ingredient, remember that each non-dairy milk alternative has a different flavor, which can change the flavor profile or the consistency of your dishes, even for pancakes, oatmeal and smoothies.
To learn more about the differences between milk and non-dairy milk alternatives, visit milklife.com/knowyourmilk.
¹ Sales data from IRI, calendar year 2017, and average online grocery prices for top markets.
While the tap water you drink may look clean, it may contain harmful contaminants like lead, pesticides and industrial pollutants. These and others may be picked up on the journey from your water treatment plant through miles of pipes to your home. This myth-busting advice can help clear up any misconceptions about what’s really in your water.
Find Out the Truth About Tap Water
(Family Features) While the tap water you drink may look clean, it may contain harmful contaminants like lead, pesticides and industrial pollutants. These and others may be picked up on the journey from your water treatment plant through miles of pipes to your home.
To help clear up any misconceptions about what’s really in your water, the experts at PUR offer this myth-busting advice:
Myth: Living close to a fresh water source makes tap water safer to drink.
Myth: The Environmental Protection Agency (EPA) regulates all contaminants.
Myth: All water filters are created equal.
Myth: You can determine if tap water is safe to drink by how it looks, smells and tastes.
“Knowing what’s in the water you drink and cook with is important, but determining the quality of your local water supply can seem daunting,” said Keri Glassman, registered dietitian, nutritionist and PUR spokesperson. “Fortunately, there’s a free online resource called KnowYourWater.com that allows users to type in any address to easily learn about lead and other possible contaminants in their water.”
Myth: Boiling water removes lead.
Myth: Drinking filtered water is expensive.
Get your individual water quality report and learn more at KnowYourWater.com.SOURCE:
Declining temperatures can bring fun, cool-weather activities, but they also mean cold and flu season is lurking. While everyone hopes to stay healthy, it can be difficult to completely avoid viruses and bugs. These simple suggestions can help your family plan for cold and flu season.
7 Ways to Plan for Cold and Flu Season
(Family Features) Declining temperatures can bring fun, cool-weather activities, but they also mean cold and flu season is lurking. While everyone hopes to stay healthy, it can be difficult to completely avoid viruses and bugs.
Dr. Deborah Gilboa, a board-certified family physician and Braun spokesperson, offers some simple suggestions to help your family plan for cold and flu season.
Dispose of Expired Medicine
Practice Healthy Habits
Use a Reliable Thermometer
“It’s important to carefully monitor potential illnesses to make sure children get and stay well, and taking an accurate temperature reading is a necessary part of this process, which is why I trust my Braun thermometer,” Gilboa said. “As a doctor and a mom to four boys, it gives me the confidence to know that I’m accurately taking my child’s temperature before I take any next steps, like administering medication.”
Have Important Information on Hand
Manage Humidity Levels
Keep Contact Information Accessible
If cold or flu reach your household this winter, it’s always important to consult a doctor if you have any questions regarding the health of your family members. For more information, visit braunthermometers.com.
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