"It's never too late to be who you might have been."– George Eliot
Today, Linda, Decka, Digger and I did a short 6 mile loop. I was tired and as a consequence did a lot of walking. That amount of walking on that particular loop is unusual. However, I listened to my body. So far this week, I’ve put in around 40 miles.
Yesterday, the main topic was obesity and the BMI index. As we know, three main ingredients related to weight gain include: food, activity, and sleeping. Recent studies have uncovered similar brain circuits, to both sleeping and eating. Partial sleep deprivation alters circulating levels of the hormones that regulate hunger. This leads to increased appetite and a preference for high calorie, high-fat/sugar foods. In one research study participants who slept only four hours a night for two nights showed a preference for candies, cookies, chips, nuts, bread , and pasta. Yum Yum, too bad that it is not good for you.
Over the past 40 years the amount of sleep American adult’s average each night has dropped by almost two hours. In 1960, Americans averaged 8.5 hours of sleep per night. By 2002 the number has fallen to less than seven hours per night.
Okay, there are some things we can do to improve getting a good night’s sleep. Here are some tips: 1. Decrease consumption of foods, beverages, and drugs that may impair sleep before bedtime (caffeine, alcohol, and heavy meals) 2. Avoid smoking cigarettes. 3. Get regular exercise, but avoid exercising too close to bedtime. 4. Take a warm bath prior to bedtime. 5. Improve sleep environment- select a comfortable mattress, pillow, sheets, and clothing. A. keep room temperature moderate or cool b. Keep bedroom darkened and quiet c. remove clock from view. 6. Improve sleep hygiene- a. limit bed use to sleeping and sex- no work, no eating and no TV ;b. Whenever possible attempt to get to bed roughly the same time each night; c. If you can’t fall asleep within a half-hour of going to bed, get out of bed, make a cup of herbal tea or warm milk, and read until you feel drowsy. You want your bed to be associated with sleepiness and sleep, not tossing and turning.
If these steps don’t work, consult your physician or a mental health specialist.
For a change of pace; how many of you are familiar with Moorlands Totilas or “Toto” as his fans call him. This magnificent beast is an 11-year-old Ebony stallion and has over 11,800 Face book fans. This dressage (an equestrian sport rooted in cavalry traditions) horse has world-record scores since his debut in 2007. Also, he was recently sold for about $11.6 million. This Dutch horse was sold to a horse breeder in Germany which sparked much controversy since the Netherlands and the Germans are big dressage rivals. Follow him and maybe you’ll become a fan also. This story was found in the Wall Street Journal July 9-10, 2011.
On another note, Chuck my friend, pacer, and a good guy is recuperating from an injury sustained with his horse. Think humorous thoughts to aid his recovery. We want him back on his horse as quickly as possible. Get well soon Chuck.
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