HFCSD Health & Wellness Newsletter
March 2019
The L-O-N-G days of Winter
MYTHS - AND FACTS - ABOUT SLEEP
There are many common myths about sleep. We hear them frequently, and may even experience them far too often. Sometimes they can be characterized as "old wives tales," but there are other times the incorrect information can be serious and even dangerous. The National Sleep Foundation has compiled this list of common myths about sleep, and the facts that dispel them.
1. Snoring is a common problem, especially among men, but it isn’t harmful.
Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.
2. You can "cheat" on the amount of sleep you get.
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don't get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.
3. Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving.
These "aids" are ineffective and can be dangerous to the person who is driving while feeling drowsy or sleepy. If you're feeling tired while driving, the best thing to do is to pull off the road in a safe rest area and take a nap for 15-45 minutes. Caffeinated beverages can help overcome drowsiness for a short period of time. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night’s sleep the night before your trip.
4. Teens who fall asleep in class have bad habits and/or are lazy.
According to sleep experts, teens need at least 8 to 10 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning. However, many schools begin classes early in the morning, when a teenager's body wants to be asleep. As a result, many teens come to school too sleepy to learn, through no fault of their own.
5. Insomnia is characterized by difficulty falling asleep.
Difficulty falling asleep is but one of four symptoms generally associated with insomnia. The others include waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling unrefreshed. Insomnia can be a symptom of a sleep disorder or other medical or psychological/psychiatric problem, and can often be treated. According to the National Sleep Foundation's 2002 Sleep in America poll, 58 percent of adults in this country reported at least one symptom of insomnia in the past year. When insomnia symptoms occur more than a few times a week and impact a person’s daytime functions, the symptoms should be discussed with a doctor or other health care provider.
6. Daytime sleepiness always means a person isn't getting enough sleep.
Excessive daytime sleepiness is a condition in which an individual feels very drowsy during the day and has an urge to fall asleep when he/she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and symptoms should be discussed with a physician. Daytime sleepiness can be dangerous and puts a person at risk for drowsy driving, injury, and illness and can impair mental abilities, emotions, and performance.
7. Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the amount and quality of a person's sleep.
Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.
8. The older you get, the fewer hours of sleep you need.
Sleep experts recommend a range of seven to nine hours of sleep for the average adult. While sleep patterns change as we age, the amount of sleep we need generally does not. Older people may wake more frequently through the night and may actually get less nighttime sleep, but their sleep need is no less than younger adults. Because they may sleep less during the night, older people tend to sleep more during the day. Naps planned as part of a regular daily routine can be useful in promoting wakefulness after the person awakens.
9. During sleep, your brain rests.
The body rests during sleep, however, the brain remains active, gets "recharged," and still controls many body functions including breathing. When we sleep, we typically drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles. Non-REM sleep has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened, to "deep sleep" stages three and four, when awakenings are more difficult and where the most positive and restorative effects of sleep occur. However, even in the deepest non-REM sleep, our minds can still process information. REM sleep is an active sleep where dreams occur, breathing and heart rate increase and become irregular, muscles relax and eyes move back and forth under the eyelids.
10. If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.
Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia. Relaxing imagery or thoughts may help to induce sleep more than counting sheep, which some research suggests may be more distracting than relaxing. Whichever technique is used, most experts agree that if you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or reading. Return to bed when you feel sleepy. Avoid watching the clock.
Recipe: Peace-Out Parfait
WHY ELECTRONICS MAY STIMULATE YOU BEFORE BED
Ninety percent of people in the U.S. admit to using a technological device during the hour before turning in, and children often use electronic media to help them relax at night. If you’re among these nighttime technology-users, you may not realize the extent to which this can make it harder to settle down to sleep. But it can. The truth is, using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep.
Here’s what happens: Using TVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. This is largely due to the short-wavelength, artificial blue light that’s emitted by these devices. The more electronic devices that a person uses in the evening, the harder it is to fall asleep or stay asleep. Besides increasing your alertness at a time when you should be getting sleepy, which in turn delays your bedtime, using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning. Over time, these effects can add up to a significant, chronic deficiency in sleep.
All of this is true for kids and adults alike. It’s important to initiate a digital curfew for the entire family, a time at which you and your kids turn off all electronic devices for the night. Try setting the curfew at two hours before bed, one hour before bed, or even 30 minutes before bed—the earlier in the evening, the better, but whatever feels realistic.
One good substitution is reading. Reading an old-fashioned, printed book under lamplight (as opposed to bright overhead lighting) is a great choice. And using an e-ink e-reader (like the Kindle Paperwhite, as opposed to the Kindle Fire) is also a good idea, because it doesn't produce the same type of blue light that a smartphone or tablet would.
National Nutrition Month
From the Academy of Nutrition and Dietetics:
National Nutrition Month stresses the importance of making informed food choices and developing sound eating and physical activity habits.
Whether it's starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. Preparing your foods to go further, by planning meals and snacks in advance can also help to reduce food loss and waste.
Key Ideas:
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Consider the foods you have on hand before buying more at the store.
- Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
- Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
- Continue to use good food safety practices.
- Find activities that you enjoy and be physically active most days of the week.
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
The Basics of the Nutrition Facts Label
Published December 08, 2016
The following is a quick guide to reading the Nutrition Facts label.
Start with the Serving Size
- Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
- Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.
Check Out the Total Calories
- Find out how many calories are in a single serving. It's smart to cut back on calories if you are watching your weight.
Let the Percent Daily Values Be Your Guide
Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan.
- Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
- Percent DV are for the entire day, not just one meal or snack
- You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.
The High and Low of Daily Values
- Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
- High is 20 percent or more. Aim high in vitamins, minerals and fiber.
Limit Saturated Fat, Added Sugars and Sodium
Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.
- Saturated fat and trans fat are linked to an increased risk of heart disease.
- Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
- High levels of sodium can add up to high blood pressure.
- Remember to aim for low percentage DV of these nutrients.
Get Enough Vitamins, Minerals and Fiber
- Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
- Choose more fruits and vegetables to get more of these nutrients.
- Remember to aim high for percentage DV of these nutrients.
Additional Nutrients
You know about calories, but it is also important to know about the additional nutrients on the Nutrition Facts label.
- Protein
A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds and soy products. - Carbohydrates
There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables. - Sugars
Simple carbohydrates, or sugars, occur naturally in foods such as fruit juice (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2018. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.
Check the Ingredient List
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.
Eating Right Isn't Complicated
Published January 07, 2016
Eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices. These recommendations from the Dietary Guidelines for Americans can help get you started.
- Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
- Include lean meats, poultry, fish, beans, eggs and nuts.
- Minimize saturated fats, trans fats, salt (sodium) and added sugars.
Make Your Calories Count
Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.
Focus on Variety
Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Know Your Fats
To help reduce your risk of heart disease, look for foods low in saturated fat and trans fat. Most of the fats you eat should be monounsaturated and polyunsaturated oils.
Check the Nutrition Facts label on food packaging.
For more information, view the Academy's infographic on the Total Diet Approach to Healthy Eating.
Sports, Sports and Sports - Fall Sports Already????
Even though the spring has not even sprung, sign ups for Fall sports is happening beginning of next month. Sign ups for Fall Sports will be held in Physical Education classes the week of April 1. Here is what you need to know:
1. All athletes will need to complete a 30-day update form for EACH and EVERY sport. This is a state mandate.
You may print off this update form from the school website under Athletics (www.hfcsd.org) and have your athlete return it to the Health Office.
OR
Your student can bring one home from the Health Office.
2. All athletes and parents need to complete the concussion information sheet and code of conduct form. You may get this information from the coach.
OR
You may complete this information online. Go to the Athletics tab on the school website. www.hfcsd.org
3. Please check your email regularly and have your athlete check their school email account for further information regarding the specific needs of your athlete. An email will be sent to you if your child needs a new physical (the physical must be dated within 365 days of the start of the season), screenings, an inhaler order or any other documentation.
4. Our medical director is responsible for reviewing the documentation and giving clearance for your athlete to participate in sports. He only comes into the district at certain times and it is imperative that the documentation be complete for him to evaluate the information. He also provides free sports physicals. To sign up for a sports physical, students MUST come to the Health Office.
5. Questions?
Call your athlete's Health Office, talk with the coach, or use Remind 101
High School Health Office 518-681- 4201
Middle School Health Office 518-681-4301
Remind 101 for HS Health Office Code 81010 message @hshealtho
Remind 101 for MS Health Office Code 81010 message @mshealtho
Resources
211 (One easy phone number to call for free, confidential information and referrals 24 hours/7 days a week. Food assistance, housing assistance, employment help, heating/utilities help, abuse prevention, elder care, mental health services, substance use help, transportation, tax assistance, etc.) www.211neny.org
Alcoholics Anonymous www.aa.org 518-793-1113
Austim Awareness Society www.autism-society.org
Diabetes Association http://www.diabetes.org 800-342-2383
Epilepsy Foundation http://www.epilepsy.com/northeastern-new-york 518-456-7501
National Suicide Prevention Lifeline https://suicidepreventionlifeline.org/ 800-273-8255
NY Smoke Free https://www.nysmokefree.com 1-866-NY-QUITS (1-866-697-8487)
Salvation Army http://www.salvationarmyusa.org/usn/
Saratoga Bridges (Provides professional services to people with developmental disabilities and their families) http://www.saratogabridges.org/ 518-587-0723
Snack Safely (Guide to current ingredients in many common snack items. Beneficial to all who have a food allergy/intolerance/sensitivity. Updated regularly.) SnackSafely.com
WAIT House (helps homeless youth in New York's Warren and Washington Counties. The co-ed emergency shelter has eight beds for youth ages 16 up to 21, and is a certified New York State Office Of Children and Family Services facility.) http://www.hycwaithouse.org/ 518-798-4384