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Sleep, But How?

MEDICAL NEWS

“We know that how much you sleep and the quality of your sleep can have a tremendous impact on your overall health,” said Dr. David J. Earnest, professor at the Texas A&M Health Science Center College of Medicine, who studies circadian rhythms-the human body’s master clock.

“We’re starting to recognize that sleep deprivation and disorders are more prevalent than any other health disorder that affects Americans,” he said.

If you feel like there’s a deeper cause to your sleep woes, you may be like 1 in 10 Americans who suffer from insomnia or other sleep disorders, including these:

Delayed Sleep Phase Disorder (DSPD)-a tendency to go to bed later (around 2 or 4 in the morning) and to sleep until the early afternoon. This kind of disorder can interfere with a normal work or school schedule.

Advanced Sleep Phase Disorder (ASPD)-the tendency to go to bed earlier (6 or 8 in the evening) and to wake earlier than most people (around 3 or 5 in the morning). While this kind of disorder doesn’t typically interfere with a normal work or school schedule, it can pose a challenge for social activities or events that occur later in the evening.

Non-24-Hour Sleep-Wake Syndrome-a circadian rhythm that is 25 hours or longer, which leads to sleep and wake times becoming gradually later.

Jet Lag-one of the most common and usually occasional sleep disorders that occurs when your internal clock is out of synch with a new time zone. After traveling to a new time zone, you may find it difficult to fall and stay asleep during suitable times.

Shift Work-with constantly changing shifts, it can be difficult for workers to adjust to their new sleep schedules. Shift work has been linked with a higher risk of developing metabolic or cardiovascular diseases.

Sleep Apnea-breathing temporarily stops due to a blockage of the upper airways during sleep. Most people with sleep apnea do not know that they have it. Symptoms include daytime sleepiness, irritability, depression, and fatigue the next day, because their sleep lacks quality.

Narcolepsy-extreme sleepiness during the day, usually resulting in suddenly falling asleep. It’s caused by a dysfunction in the brain mechanism that controls sleeping and waking.

Restless Leg Syndrome (RLS)-itching, tingling, or burning in the lower legs, that makes it difficult to get comfortable and fall asleep.

If you think you might have a sleep disorder, discuss your symptoms with your doctor or a sleep specialist.

© American Institute for Preventive Medicine

January 23, 2026
Slash Your Cholesterol Levels

SELF-CARE CORNER

Many people don’t really know what cholesterol is, or why it matters for your health.

If your cholesterol levels are too high, you are at an increased risk of heart attack and stroke. This is because too much “bad” LDL cholesterol causes a hard buildup inside your arteries known as plaque. If this buildup breaks loose, it can block an artery to your brain or your heart.

The good news is there are a number of ways to help lower your cholesterol to a healthy level. Your doctor can help you decide what you need. Medicines can help, but there are also natural ways you can slash your cholesterol. They include:

*Don’t eat trans fats.Transfats are listed on food labels and are known to raise “bad” LDL cholesterol levels. They are found in processed foods such as doughnuts, cookies, biscuits, pies, crackers and margarines. Be sure to check the Nutrition Facts panel for trans fats and avoid them whenever possible.

*Cut back on saturated fats.These are found in meat and dairy products. They are okay to eat in small amounts. The American Heart Association recommends up to 6 percent of your daily calories be from saturated fat.

*Eat “good” fats. Some fats are good for your cholesterol.They include monounsaturated and polyunsaturated fats. These are found in plant foods and oils such as canola, olive, safflower and grapeseed oils. Avocado, seeds and nuts are also great sources. Fatty fish, such as salmon, also include heart-healthy fats known as omega-3s.

*Eat colorful fruits and vegetables.Brightly colored berries, dark green spinach, orange sweet potatoes and more: colors are good for lowering cholesterol! Eat plenty of bright produce for a boost in cholesterol-lowering nutrients.

*Cut back on sugar and refined grains.Sweets, white bread, and anything that contains added sugar should be limited. These foods don’t help your heart or your overall health.

Sources: American Heart Association; Harvard Medical School

When to check your cholesterol

Your cholesterol can be checked with a simple blood test. High cholesterol has no symptoms, so you won’t know you have it unless you get checked. The American Heart Association says adults age 20 and older should have their cholesterol checked every four to six years. Some people may need it checked more often. See your doctor for regular checkups to discuss your cholesterol and other heart disease risk factors.

© American Institute for Preventive Medicine

January 23, 2026
Skip The Resolution – Try This Instead

WELL-BEING

Some statistics suggest that more than 90 percent of New Year’s resolutions fail. Many of us want to better ourselves in some way, and a new year may seem like a good place to start. But how can you set yourself up for success?

Many New Year’s resolutions are simply too strict and difficult to follow. As a result, it’s easy to give up and go back to old habits before February even arrives. If you’re looking to be healthier, don’t worry about a resolution. Instead, follow these tips.

Make small changes.

Giving up chocolate or red meat may seem like a great idea. But when you try to do this in real life, it can be much harder than you thought. Instead of “eliminating,” try “limiting.” For instance, allow yourself one small piece of dark chocolate a day. Or, eat red meat only once a week. That way, you can have your occasional treat without “failing” your resolution.

Look forward, not back.

Many people give up on their health goal when they have a bad day or two. Perhaps you went to a party and ate a large slice of cake or you skipped exercise for a few days because you were too busy. Treat each day as a fresh start and forget yesterday’s slip-ups. Instead, look at what you can do today to get back to your goal.

Make goals about better health, not weight loss.

While losing weight is important for many people, it can be frustrating when the scale doesn’t move despite making healthy changes. Instead of looking at a number, add up your changes in small successes. You ate more vegetables than usual today. You walked for 30 minutes instead of watching TV. Feel proud about all the steps you make toward your goal.

© American Institute for Preventive Medicine

January 23, 2026
Skin Check

SELF-CARE CORNER

It is important to understand what will help prevent skin cancer and what might actually increase your risk, according to Caliber I.D., a company that makes diagnostic lab instruments.

Fact: All skin types and ethnic groups can develop skin cancer. While it is true that Caucasians have a greater risk of skin-related cancer, everyone should protect their skin against the sun’s harmful rays.

Although fair-skinned people can often easily see stage 1 melanoma (dark spots, changing or new moles) and other cancers, darker skin makes catching it in the early stages more unlikely. Also, darker-skinned people tend to develop a more lethal type of melanoma that develops on the soles of the feet, between the toes, and on the palms of the hands.

Let your health care provider know if you have any of these signs.

© American Institute for Preventive Medicine

January 23, 2026
Sitting May Harm Your Health

BE FIT

Exercise is great for mind and body. It can help reduce the risk of certain diseases, such as diabetes, heart disease, and some cancers. It can help prevent falls, strengthen muscles and bones, and even improve your mood.

But even if you’re exercising regularly, there may be something else you need to do to improve your health: stop prolonged sitting. In fact, research suggests that people who spend too much time sitting, even if they exercise, may be harming their health. The American Academy of Family Physicians (AAFP) says frequent and regular sitting may increase the risk of certain diseases and even shorten a person’s lifespan.

Today’s typical busy lifestyle means many people spend a lot of time in a chair. Whether it’s a long commute or a full day in front of a computer, all that sitting may be just as bad for your health as obesity.

What you can do

It’s not always easy to sit less if you have a job that requires it, or you spend a lot of time in the car every day. But there are some small changes that can help cut the time you spend sitting without taking too much time out of your day. The AAFP suggests:

* Take a quick break about every half hour during the day to stand or move around. The break can be as short as one to three minutes.

* Stand or do exercises while watching television.

* Start small and set yourself up for success. Try to reduce sitting by 15 minutes a day. Over time, increase your goal and aim to cut sitting time by two to three hours.

© American Institute for Preventive Medicine

January 23, 2026
Single Parents: Strategies For Success

FAMILY LIFE

Being a single parent can be stressful. After all, raising a child is tough work! Without someone else to share the load, things may feel twice as hard.

The U.S. Census Bureau says 11 million households with kids under age 18 have a single parent. These tips can help you and your children lead happy and healthy lives, together:

* Let your kids talk. Have a family meal or some time each day to talk with your kids. Ask them about school and activities. Young children may appreciate some quiet playtime with you or reading a book together. Let them talk about their feelings, both positive and negative ones.

* Get support. Family, friends and support groups can be very helpful for single parents. Talking to other adults is a great way to get helpful advice and lower your stress level.

* Don’t worry about buying “things” for your kids. Most kids just want time with their parent. Your attention is one of the best gifts you can give them.

* Find good child care. You may need some time for yourself, away from your kids. A reliable babysitter or daycare is a great way to give you a break from caring for your kids. Try a new hobby, take a walk, or go out with a friend when you get the chance.

* Keep a schedule. As much as possible, keep each day close to the same schedule. A consistent bedtime, wake time and meal times can help kids feel secure. Kids like routine because they know what happens next.

* Don’t turn to your kids for support. It can be hard when you feel like you need to talk to someone about your feelings. You may be tempted to say things to your kids about work stress or your former spouse or partner. Avoid this, as it adds stress and worry to a child’s mind. Try to keep it to yourself and “vent” to an adult friend instead.

* Work on discipline with your former spouse or partner. Having the same rules and parenting strategy is important if kids spend time at more than one house. Try to talk with your child’s other parent about ways you can work together to raise healthy and confident kids.

* Keep an eye on your mental well-being. If you are feeling helpless or hopeless, or if you have anxiety or panic attacks, talk to your doctor. Your mental health is an important part of taking on the stress of being a single parent.

Source: American Academy of Pediatrics

© American Institute for Preventive Medicine

January 23, 2026
Simplify To Reduce Stress

SUCCESS OVER STRESS

Stress is a feeling you get when faced with a challenge, according to the Office on Women’s Health. While everyone responds to stress differently, there are common signs. These include changes in eating habits, feeling as if you have no control, forgetfulness, headaches, lack of energy and focus, short temper, trouble sleeping, upset stomach, and aches and pains. Studies show that women have more physical symptoms of stress than men.

“Women experiencing stress differently from men often has to do with the roles they impose on themselves,” explains Susanne Fogger, assistant professor in the University of Alabama at Birmingham School of Nursing.

“Ask a woman what her roles are and she may reply: wife, mother, sister, friend, caregiver, cook, cleaner, worker, and so on. Ask a man what his role is and he may mention worker, husband, father – but he may not incorporate as many roles as women often do.”

Fogger notes, “Women often have difficulty letting go [of roles] without feeling guilty about not being able to maintain that role.”

But letting the pressure of this load continually weigh on the body can lead to trouble.

“Our bodies release the stress hormones cortisol and norepinephrine during stressful events, and these are responsible for the elevation of blood pressure, heart rate, and blood glucose levels,” explains Aimee Holland, a women’s health nurse practitioner program coordinator at UAB.

“It’s not good for the human body to continuously be exposed to stress hormones, because this can lead to depression, anxiety, obesity, heart disease, high blood pressure, sleep disorders, and menstrual changes,” Holland says.

In fact, “stress is erosive,” says Fogger, “in the sense that the longer a person remains under what they perceive as stress, the less their body is able to fight off infection because their natural immune system decreases. Stress is inevitable, and not all stress is bad, but how one handles it makes the difference in being able to stay healthy or getting sick.”

*Exercise daily.If your body’s in shape, you’ll be better able to tolerate stress.

*Stop working within 1 to 2 hours of going to bed.Your brain needs time to unwind.

*Eat a balanced diet of nutrient-rich foods.Limit the amount of high-glucose, high-carbohydrate foods you eat. Take it easy on booze, too. Alcohol is really a depressant, not a way to relax.

*Keep life simple.Get rid of the things in your life that don’t match up with or help you achieve your life goals. And remember to surround yourself with good people.

© American Institute for Preventive Medicine

January 23, 2026
Simple Workouts For Beginners

BE FIT

Anyone can exercise and enjoy its healthy perks! Here’s how to get started:

*Check with your doctor first.If you haven’t exercised in the past or have health conditions, ask your doctor for tips before you start.

*Get your arms and legs moving.This means you’ll get your heart pumping too. Choices include walking, running, swimming, biking or dancing.

*Warm up for five to ten minutes.Try gentle stretches, and start at a slower pace for these few minutes.

*Aim for 30-60 minutes of activity each time.Break it up into smaller amounts of time if needed. For instance, two 15-minute walks can be done instead of one 30-minute walk.

*Don’t overdo it.If you don’t feel well, or you have pain or nausea, stop.

*Try strength training.Working your muscles with weights, or at-home exercises like push-ups, squats, and sit-ups can help your bones and muscles stay strong. Ask a trainer at the gym or your doctor for help if you’re not sure what’s safe for you.

*Cool down when you’re finished.Don’t stop exercising suddenly. Instead, slow down for the last five to ten minutes. Follow up with more stretching while your muscles are warm.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Lower Cholesterol

SELF-CARE CORNER

You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

*Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

*Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

*Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

*Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

*Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

*Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

*Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

*Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

– Plant sterols and stanols

– Omega-3 fatty acids (usually found in fish oil supplements)

– Red yeast rice

Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Get Better Sleep

WELL-BEING

Lack of sleep can affect the body in many ways. Beyond just feeling tired, long-term sleep deprivation may be linked to health problems such as heart disease, obesity and depression. Try these tips to get better sleep each night:

*Have a consistent schedule.Get up at the same time each morning and go to bed at the same time each night. This will help to set your body’s internal clock. Over time, you’ll fall asleep quicker and may sleep better throughout the night.

*Skip screens.The light given off by smartphones, tablets and computers can actually keep you awake. Avoid electronics in the evening, at least 2 hours before bedtime.

*Think about skipping naps.Although a nap may feel great when you’re tired, it could be causing more sleep problems. Napping can interfere with your sleep schedule and make you too alert at bedtime. If you have trouble falling asleep at night, skip the nap and get to bed a little sooner.

*Get moving.Exercise during the day has been shown to improve sleep quality. Walking, jogging, or any activity you enjoy can be helpful. Don’t exercise within 2 hours of bedtime, though, if you have trouble falling asleep.

*Be careful about caffeine.That afternoon cup of coffee could still be in your system at bedtime, making it difficult to fall asleep. Try to avoid soda, tea and coffee after lunch.

*Don’t smoke.Nicotine interferes with sleep and harms your health in many other ways. If you need help quitting, talk to your doctor or visitsmokefree.govfor free help with quitting. It’s never too late to quit.

*Don’t eat a big meal before bed.Heavy meals can interfere with sleep and make you restless. Eat dinner about 2 to 3 hours before bedtime. If you need a snack, make it small and light, such as yogurt and fruit or a handful of nuts.

Source: National Sleep Foundation

© American Institute for Preventive Medicine

January 23, 2026