T.J. Samson | Destination Health | December 2017

Sources: American Academy of Nutrition and Dietetics; American Cancer Society; American Council on Exercise; American Heart Association; Mental Health America; National Institutes of Health; National Sleep Foundation To sleep better Wind down. Avoid any activity that raises your heart rate for at least two hours before bedtime. Turn off electronics. The light from computers, cellphones and other electronics can disrupt sleep by sending be-alert signals to your brain. So if you have trouble falling or staying asleep, put electronics to bed at least one hour before you hit the sack. Don’t toss and turn. If you can’t fall asleep within 30 minutes of going to bed, get up and move to another room. Then do a quiet activity, like reading (but not on an electronic device!), until you feel sleepy. EALTHY 2018 Resolve this year to make sure everyone in your family has a primary care provider who can help you achieve your health goals. To make an appointment with one of our providers, call 270-651-1111 . make 2018 your healthiest year ever? Yes, that’s doable—especially with these tips. more tweaks than overhauls, they may make changes that have eluded you in the past a whole lot easier. Treat yourself to cherries and berries . Berries—especially dark ones, such as blackberries, blueberries and cherries—are packed with plant chemicals that may boost memory. To manage weight Pace, don’t race. It may take at least 15 minutes for your brain to get the message that your stomach is full. So eat slowly and savor every bite, rather than rushing. Add strength training to your exercise routine. Muscle burns more calories than fat, so you’ll rev up your metabolism. People with muscular bodies need more calories to function than those with more body fat. Don’t be a distracted eater. If you combine eating with another activ- ity, such as watching TV or driving, you’re setting yourself up for mindless overeating. Know your oils. Cook with heart-healthy ones, such as olive, canola, corn or safflower oil. Of all oils, these contain the least satu- rated fat, which can raise your LDL (bad) cholesterol level. Help your eyes “C” better. Vitamin C-rich foods are high in antioxidants that can lower your cataract risk. Smart choices include strawberries, bell peppers, broccoli, kale, oranges and grapefruit. To eat better 10 11 12 13 14 15 16 17 18 December 2017 5