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To: You
Tips
to Help You Sleep Soundly
 It's important to
understand that sleeping is as individual an event as exercising, eating
right or deciding what to wear every day. Our society makes you think that
if you have any old mattress and a pillow, and time to sleep, everything
will take care of itself. Not true. Here are a few suggestions on how to
make your sleep more individualized and restful.
Your Mattress:
Most people buy a new mattress when their old one "wears out,"
meaning it's tattered, torn, excessively stained and/or otherwise
unappealing to sleep on. Generally, it is not a good idea to keep a
mattress longer than 10-15 years due to the wear and tear you put it
through. Depending on the quality, it may last longer or shorter. Going to
a store and lying on a mattress for a few minutes is not enough time to
make a decision on something you will have to lie on for years to come. You
need to test it out in a real sleep environment to make sure you can
experience deep, rejuvenating sleep for years. After all, why pay good
money to end up tossing and turning every night?
Sleep Position:
OK, so you've picked out your "perfect" mattress; now how do you
sleep on it? From a health perspective, the best position for sleep is on
your back with a pillow under your knees. The pillow should be comfortable
for you and help take pressure off the small of your back. The second-best
position is on your side with a pillow between your knees. The pillow
between the knees must be thick enough to keep your thighs hip-width apart.
On your side also means you need a supportive pillow.
The most undesirable position for sleeping is on your stomach. This is
because you need to turn your head to either side in order to breathe and
this can cause neck pain
Your Pillow:
Think about how you like to sleep before you choose your pillow. People who
sleep on their back need a thinner pillow than those who sleep on their
side. There are so many pillows to choose from, but the best advice to you
is to take your current pillow to your chiropractor and let them analyze it
for you.
Remember, poor sleep, particularly if it becomes chronic, could be a
sign of an underlying medical condition, so talk to your doctor if you're
having trouble sleeping so they can help determine what's causing it and
then do something about it! After all, you deserve a good night's sleep, and
you deserve it every night, not just occasionally.
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Top
Health and Fitness Myths
 The first truth,
albeit a regrettable one, when it comes to health and fitness is that if
there is a dollar to be made, someone will step up to the plate and act as
if they are an expert. That's why we're inundated with infomercials touting
weight-loss products, fitness equipment and other products
"guaranteed" to fulfill our health and fitness needs. But are the
claims supported by fact? Let's take a look at some of the more common
health and fitness myths:
The Longer You
Exercise, the Better Your Results. Many people think that
the longer they exercise, the more weight they will lose. The reality is
that in most cases, the more you exercise, the more you stimulate your body
to burn fat. That's good, but it also increases production of a hormone
called cortisol, which often causes your body to store more fat as fuel for
the next time you work out. The key to optimizing weight loss is to
exercise for approximately 45 minutes per session. If you want to exercise
more during a day, that's OK, but divide up your workouts so you only work
out for 45 minutes at a time.
Eat Less Food =
Lose More Weight. While in general this is true over time,
many people think that if they essentially quit eating (eat only a few
meals a day, or eat very little) they will lose weight. The body senses the
lack of food, digestion slows down and the body holds on to fat. To lose
weight effectively, don't stop eating; eat smaller meals more often to
optimize your metabolism. That way, your body will burn more fat instead of
storing it; in fact, it will burn fat even when you're not exercising!
Exercising on
an Empty Stomach Helps You Lose Weight. When to eat and
what to eat around your workout is simple. If you are trying to lose
weight, eat more carbohydrates and fats when you can burn them. Your meals
should have more protein if you are not working out for a while. Your ratio
of protein to carbs to fat should be about 40 percent to 55 percent to 5
percent two hours before and two hours after a workout; for other times,
the ratio should switch to 55 percent protein, 40 percent carbs and 5
percent fat. It is also best to avoiding eating 4-5 hours before you go to
bed.
When it comes to health and fitness, stick to the basics, use common
sense, and keep it fun and simple. That's the most important advice I can
give you. Too many people think it is too complicated to exercise or eat
right. It's not unless you make it complicated. Eat a balanced diet, work
up a good sweat when you exercise, and you'll do just fine. And remember,
discuss your health and fitness goals with your doctor; they can help
design the fitness program that's right for you - and help dispel more of
the myths of health and fitness.
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Is
Your Hospital Causing Infections?
 Birth is probably one
of the few events that makes a hospital visit enjoyable, at least after the
baby is born. With that said, if you conducted a survey, you'd likely
discover that the majority considers a hospital one of the most reassuring
places to go when there's something wrong; after all, surrounded by
doctors, nurses and all types of equipment, is there any better place to be
if your health is in question?
Not so fast. According to a recent study, thousands die each year from
preventable – yes, preventable – hospital infections. By "hospital
infections," we mean you acquired the infection while in the hospital;
it wasn't your reason for going there in the first place, and it wasn't an
inevitable consequence of your condition. The study, published in the Archives of Internal Medicine
earlier this year, suggests 48,000 Americans (a conservative estimate,
according to the study authors) die annually from hospital-acquired
infections, most of which are attributable to the use of ventilators and
catheters.
If you think there's nothing that can be done, consider that according
to Dr. Peter Pronovost, a researcher at Johns Hopkins, these infections can
be all but eliminated with simple hygiene measures and a hospital-wide team
approach. One can only hope hospitals nationwide are doing everything in
their power to make sure 48,000 deaths become zero deaths as soon as
possible.
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This issue features a number of articles you will want to
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This edition of To
Your Health newsletter is co-sponsored by:
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chiropractic information for the public.
An abundance of resources including: A Chiropractic Locator
Database, Articles, Links, Discussion Forum & Information about
Chiropractic.
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