health
your
March 2008
Getting a Good Night's Rest
All of us have a sleepless night once in a while. But for
some, getting a good night's sleep and feeling well-rested
can be a continual struggle.
If it usually takes you more than 20 minutes to fall asleep, if
you wake in the middle of the night unable to get back to
sleep or if you tend to feel drowsy during the day, you may
be suffering from insomnia. Insomnia can last for one night
or go on for months, and can be caused by a variety of
things, including: stress, chronic pain, caffeine, smoking,
medication side effects, and allergies.
Instead of tossing and turning, try these tips to get a
good night's rest.
• Don't try to force sleep. If you can't fall asleep within
20 minutes, get up and try to relax by stretching or
reading a book—but try to avoid mysteries or thrillers
that may disturb your rest.
• Your worries can sometimes keep you awake. If you
just can't get something out of your mind, jot down
your thoughts and possible solutions before bedtime.
•
Try to wake up and go to sleep at the same time
every day—even on weekends.
• Avoid napping during the day—this can lead to
restlessness at night.
• Make your bed and bedroom as comfortable as
possible. Clean sheets, a comfortable temperature
and a well-ventilated room can help you sleep
soundly.
• If a noisy neighbor or traffic is keeping you awake,
create "white noise" with a fan to drown it out.
• Avoid caffeine in the late afternoon or evening
—
remember that some medications also contain
caffeine.
• Don't use alcohol to try to get to sleep—your sleep
will be restless.
• Take a warm shower or bath before going to bed.
• Don't eat or smoke right before bedtime.
• Relaxation exercises such as stretching and deep
breathing may help you sleep—but avoid vigorous
exercise right before bed.
Getting a good night's sleep is important for your physical
health and emotional well-being. Be sure to tell your docto
r
about repeated bouts of insomnia. He or she can discuss
sleep techniques that may be helpful to you.
Healthy Weight Loss
With the growing popularity of fad
diets and quick weight loss gimmicks,
one thing remains clear among most
experts: A healthy diet combined with
exercise is the key to losing weight
and keeping it off.
Healthy Diet. When you’re trying to
lose weight, it’s important to reduce
the number of calories in your diet.
You can do this by eating less fat and
controlling your portion sizes.
However, you shouldn’t starve
yourself or use fad diets. Talk with
your doctor to find out how many
calories you should be consuming
every day. A healthy diet includes:
Low amounts of fat. Some fat in your
diet is necessary for energy and
vitamin absorption. However, no more
than 30 percent of your total daily
calories should come from fat. Be
aware of the types of fat you’re eating,
too. High levels of saturated fat, which
mainly is found in animal and dairy
sources, can lead to high blood
cholesterol levels. This puts you at
greater risk for heart disease and
other health concerns. A healthier
alternative is monounsaturated fat.
This type is found in olives, olive oil,
cashews and avocados. It actually has
been shown to reduce the risk for
heart disease.
Plenty of fruits, vegetables and
whole-grain products. This is where
most of your calories should come
from. These low-fat foods provide
vitamins, minerals, complex
carbohydrates and other substances
that are good for your health. Your
diet also should be:
• High in fiber
• Low in cholesterol
• Low to moderate in sugars, salt
and sodium
Exercise is an important component
of any healthy weight loss plan. Try to
include some moderate activity most
days of the week. Walking, gardening,
dancing, jogging and swimming are all
great ways to keep moving.
Exercise reduces the risk of obesity,
hypertension and heart disease. It
also increases longevity, and reduces
anxiety, depression and stress. With a
regular exercise routine, most people
start to see and feel results in about
four to six weeks.
Before starting a weight loss routine,
talk with your doctor—especially if you
are age 40 or older, have a health
condition or have been inactive for a
while.
With myuhc.com®you can access
an array of health information that
will help you manage your health.
