Plog (ProACTIVE Health Blog)

Okay, so you’re getting 8 hours of sleep, or let’s pretend you’re getting 8 hours of sleep a night. You wake up still groggy and don’t want to get out of bed… EVEN AFTER ALL THAT SLEEP. Then you go to work and have…say, two cups of coffee, and you’re still yawning. Then, even after lunch, your eyes are starting to droop. What’s the deal? Could it be that 8 hours is simply not enough? Could the National Sleep Foundation have gotten it wrong?

Well, before you start hitting the sack before sundown, consider the quality of your sleep instead of the quantity. The problem may actually be that you’re not going through enough of the restorative phases that happen when you sleep. Rapid eye movement (REM) helps us consolidate our memories, fuels our creativity and helps with our problem solving ability. This is only attained in deep sleep, which also helps the body secrete human growth hormone—critical for healing and growth in our bodies.

Unfortunately deep sleep tends to decrease with age. As I wrote in the previous blog, three of the big offenders for sleep are Light, Sound, and Caffeine. Cut down the exposure to light before bed and try reading instead of watching television. Drink decaf or herbal tea in the afternoon. And try wearing earplugs to bed if you’re a light sleeper.

Are you one of the many overtaxed workers constantly complaining of being tired? Do you start to crash halfway through the workday? Being tired has almost become a status symbol, the hard-earned sign of a busy and productive life. Exhausted workers cling to their Venti quadruple-shots like badges of honor. Over time, people begin to accept feeling tired as a symptom of everyday life, but there are things you can do to fight the fatigue.

1. Energize your diet with healthy foods that give you a boost rather than burn you out. Heavy foods with lots of processed carbohydrates seem filling in the short term but, over time, make us hungrier and sleepier. Go for foods that are high in fiber instead. Fiber prevents carbohydrates from entering your bloodstream too quickly, keeping you from getting that burnout feeling.

2. Eat breakfast, even if you’re not hungry! Each morning, get used to having some small snack or a piece of fruit to get you started. People who skip breakfast are less alert and have a harder time making it to their lunch break. Coffee may help you feel alert in the beginning of the day, but after noon, it’s best to cut out the caffeine intake, which can have an adverse effect on your quality of sleep.

3. Eat every three to four hours. Eating frequent small meals throughout the day not only keeps your metabolism running; it keeps YOU running, too. Make sure each of these small meals still has a mix of protein, healthy fat, and carbohydrates.

4. Drink lots of water throughout the day. Generally, if you’re feeling thirsty it means you’ve been dehydrated for a day. Dehydration can make you feel groggy, as well as making your blood thicker so that your heart has to worker harder to pump it through your body.

5. Dress better than you feel. You may feel like dawning your comfy, slumpy clothes when you’re feeling down, but if you dress up, your mood is more likely to rise to meet your wardrobe.

6. Try cutting out the TV and computer time after 8:00pm. The informational and light stimuli from televisions and computers can slow the production of melatonin, which is necessary for your mind to shut down at night.

7. Cut back on the alcohol. Many people think that having some wine or a nightcap before bed makes you fall asleep faster. This is only partially true, because the effects wear off as soon as your body metabolizes the alcohol, causing you to wake up or have a troubled night of sleep.

Although the popular choice for holiday weight management is to binge your way through December and pull a 180° in the New Year, we at ProACTIVE Chiropractic think you should get a head start on your holi-diet. What’s the best way to enjoy your holidays and still stay in shape?

WebMD has a list of the worst offenders of the season

When it comes to holiday food, keep the fare light. Add less of the nuts, cheese, cream, gravy, butter, and whipped cream to slim down your dishes. Try to cut corners wherever you can and remember to eat until you’re satisfied–not full. You want your turkey stuffed, not your guests.

Try tightening the belt a bit and wear more form fitting clothes (tastefully done, of course). You’ll be less likely to overeat if you’re continually reminded that you’re pushing the limits, space-wise. Also, at holiday parties, hold your drink with your dominant hand to discourage yourself from grabbing at every hors devours that wanders by.

If you’re doing a lot of cooking it may be hard to avoid snacking on the ingredients (cookie dough, anyone?), but you can always chew on a stick of sugar-free gum. The chewing motion and taste of the gum will deter food cravings.

Be picky! Just because your host is serving a wide assortment of foods doesn’t mean you need to indulge in everything. Eat only what you really like!

If you know you’re in for a big feast or party don’t skip meals that day to “make room.” Doing this could cause you to overeat later on because due to excessive hunger.

Get some exercise in! Play in the snow, go to the gym, stay active. A lot of people slow down in the wintertime, especially if their work-out regimen usually takes place outdoors. Find ways to take your routine inside (Ask Us How), make the best of freshly fallen snow, or take up a winter sport!

If you’re going to be drinking alcoholic beverages drink a glass of water in between each one. This will keep you hydrated, relatively sober and help you pace yourself. This is a good habit to get into ALL YEAR LONG, by the way.

Are your emotions getting in the way of your diet? Your mood may be giving you the munchies. Here are some suggestions to help you conquer your cravings when your heart strings are being pulled.

The first step is to recognize when your emotions are getting the better of you. Keep a food journal, write down what you eat, why you’re eating, what you are feeling. This will help you draw the correlation when you chow DOWN and you feel DOWN. If you find yourself eating when you feel bored, look for ways to distract yourself and occupy your time that don’t involve eating.

Your next step is to catch yourself when you’re feeling this way and want to eat. Before you hit the fridge ask yourself how hungry you are. Are you absolutely starving, or are you still full from your last meal? If you’re closer to a full tank than running on empty you might want to reconsider.

Spread out your meals. Instead of eating two or three larger meals throughout the day, try having four or five smaller-portioned meals. BONUS: This type of eating, also known as “grazing,” will keep your metabolism running and your body will burn more calories! Keep yourself on a fairly regular schedule, with a little room for spontaneity.

While you’re making an eating schedule for yourself, make an exercise schedule as well. Exercising reduces stress, which will help with your overall mood, as well as help you control the emotions that are driving you to eat.

Sleep. Sleep deprivation can increase your hunger by creating an imbalance in Leptin–the hormone that helps to regulate your hunger. Try going to bed earlier than you would normally. It may feel a bit unnatural, especially if you’ve been regularly staying up late. Once you get into the habit of going to bed at the same time, your body will start to become tired at that time. Again, routine is important here.

Mayo Clinic: How To Stop Emotional Eating

WebMD: Emotional Eating: Feeding Your Feelings