LiveWell Vermont

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. Your sleep-wake cycle, or your master clock, is the most well-known. A healthy master clock can promote consistent and restorative sleep. But when it is thrown off, it can create significant sleeping problems, like insomnia.  Here are some more interesting facts about the circadian rhythm: It is influenced by light exposure. Natural light causes the master clock to send signals that keep us awake and active. As night falls, the master clock initiates feelings of sleepiness. It exists in all types of organisms. Master clocks help flowers open and close at the right time and keep nocturnal animals asleep during the day. It influences all activities in the body. It plays a role in physical and mental health, and has an influence on the immune system. It is vital for the digestive system, and effects metabolism and weight. Excessive caffeine can throw off your circadian rhythm. It can keep you awake and in...

A good nap can improve memory and help regulate emotions. Although napping can help relieve your drowsiness, it can also interfere with your ability to fall asleep at bedtime.  Keep the following advice in mind to help decide if you should take a nap: Set an alarm. Studies show that the best nap length is about 10-20 minutes. Napping for too long can leave you feeling groggy for up to an hour. Nap early. Napping late in the day can make it harder to fall asleep at bedtime. Try napping around the halfway point between the time you wake up and the time you plan to go to bed. Ask yourself if a nap is needed. If you are up late or have interrupted sleep, you might take a recovery nap to compensate for sleep loss. Naps are also considered to be necessary when you are sick. A nap might not be the answer if you are a healthy adult who struggles with waking up after a short nap. Prepare for sleep loss. If you know you are going to work an irregular schedule, try to plan specific times ...

Help prevent chronic diseases like type 2 diabetes, heart disease, and cancer with these 9 healthy habits for spring. Move More, Sit Less Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week. Eat a Healthy Diet Make healthy food choices like fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Make half your plate fruits and vegetables and half your grains whole grains. Rethink Your Drink Substitute water for sugary or alcoholic drinks to reduce calories and stay safe. Get Enough Sleep Adults need at least 7 hours of sleep at night. Kids 6-12 need 9-12 hours of sleep a night. Teens 13-18 need 8-10 hours of sleep a night. Quit Smoking You can do it! Call 1-800-QUIT-NOW for free support. Be Sun Safe Wear long-sleeved shirts and long pants, a wide-brimmed hat, and sunglasses, and use broad-spectrum sunscreen with at least SPF 15...

The World Sleep Society (WSS) celebrates World sleep day on Friday, March 19, 2021. The slogan for the 14 th  annual World Sleep Day ®  is ‘Regular Sleep, Healthy Future.’  WSD is a call to all sleep professionals to advocate and educate the world about the importance of sleep for achieving an optimal quality of life and improve global health.   The World Sleep Society recommends the following 10 steps to achieve healthy sleep Fix a bedtime and an awakening time. If you are in the habit of taking a nap, do not exceed 45 minutes of daytime sleep. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable. Exercise regularly, but not right before bed. Use comfortable bedding. Find a comfortable temperature setting for sleeping and keep the room well venti...

  Ready for a challenge?? Click here to learn more and sweat like the Irish!

  Healthy St. Patrick's Day Recipes Find healthy, delicious St. Patrick's day recipes, from the food and nutrition experts at EatingWell.

International Women's Day (IWD) 2021 is coming up on 8 March. While circumstances are different this year, it is still a day to celebrate women around the world, their achievements, raise awareness about women's equality, and more.  #1 Show your support for women-owned small businesses We all know it's not easy to start a business. And today, many women are breaking the mold and starting their own businesses, far up from what we've observed a decade ago. Show your support for these women-owned businesses - be it by signing up for a session if they're a fitness brand, purchasing items from them as an office gift, even giving them a shoutout online. A simple action goes a long way. #2 Host an online watch party for movies with strong women leads Who doesn't love a movie with a strong woman lead? Whether they're busting out their best fight moves like in the 2000's hit  Charlie's Angels,  venturing into a war to save mankind ( Wonder Woman),  or breakin...

  March is National Nutrition Month®, a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information. Here are some BeWell tips for choosing to eat healthy this month: Click here  to access the BeWell healthy snacks map. Check out more resources at  eatright.org/nnm , including  this tip sheet  about how to choose healthier snacks. Happy snacking!