Sleep Affects Kids’ Waistline

Recent research suggests that today’s obese kids are suffering from more than a diet too high in fat and sugar and too little exercise. Fat also is generated by a lack of sleep. 

A study of 3rd and 6th grade children found that kids who slept less than nine hours a day were more likely to be overweight or to gain weight over the next year than those who got more snooze time. Sleep deprivation, the researchers surmise, can impact a child’s energy levels, and when energy levels are low, children are more likely to turn to sweets to regulate their mood and less inclined to engage in physical activity. 

Other emerging research also shows a connection between sleep disruption and levels of hormones, such as leptin and insulin, which regulate fat storage, appetite and glucose metabolisms. Thus too little sleep can lead to impaired carbohydrate metabolism, which tends to affect weight. 

The National Sleep Foundation recommends the following sleep requirements for youth: 11 to 13 hours for preschoolers, 10 to 12 hours for elementary school students, 9 to 11 hours for preteens and 8½ to 9 hours for teens. 

Source: Adapted from a University of Michigan report, 2007

Simple Fare to Haute Cuisine

“We eat with our eyes,” says University of Arkansas dietetics professor Marjorie Fitch-Hilgenberg, noting that colorful condiments enhance not only the visual appeal of our food, but can significantly boost its nutritional value. The trick is to think outside the box, or in this case the bottle or jar, beyond ketchup, mustard and mayonnaise.

Fitch-Hilgenberg uses the term condiment broadly to include seasonings, sauces, dressings and a variety of garnishes. She encourages us to be adventurous in the kitchen and to experiment freely with our favorite healthy spreads and toppings. Why not use spicy salsa, sweet chutney or a yogurt mustard blend on a smoked turkey breast sandwich to add interest, texture and flavor? With so many natural and healthy condiments to choose from these days, we can turn any meal from blah to ah without adding unwanted fats, sugars or excess sodium.

Source: University of Arkansas-Fayetteville, 2007

Echinacea for Colds

Findings of a review of 14 earlier studies by researchers at the University of Connecticut published in The Lancet Infectious Diseases suggest that it might be wise to keep Echinacea on hand during cold season. They found that this herb, long used by Native Americans of the U.S. Midwest, can reduce the risk of catching a cold by 58 percent and shorten a cold’s duration by nearly a day and a half. Further investigation is needed to determine dosages, preparation and the best species of the herb to use.

Meanwhile, integrative pioneer Dr. Andrew Weil says that a recommended dose for adults is two capsules of freeze-dried extract four times a day or one teaspoon of the tincture in a little warm water at the same frequency. He adds that half this amount can boost immunity in otherwise healthy adults. While Weil agrees that more research will help people sort through current confusion about this herb, he sees it as a worthwhile first-line of treatment for the common cold, sore throats and episodes of low resistance.

Source: www.DrWeil.com

Fit Mind over Matter

Imagine a few dozen female housekeepers from seven hotels participating in a study aimed at measuring how the mind affects physical fitness and health. One group continued their daily routine after being physically examined and told that their workday provides enough exercise to meet the requirements for a healthy, active lifestyle. The control group was told nothing. Four weeks into the study, researchers reassessed the women’s health.

Surprisingly, the study found that the women in the informed group had lost an average of two pounds, lowered their blood pressure by almost 10 percent, and appeared healthier in terms of body mass index and waist-to-hip ratio. The housekeepers in the control group, on the other hand, did not show the same positive changes. Researchers concluded that health is significantly affected by mind-set, and that the mind plays an important role when it comes to both realizing health and treating disease.  

Source: Association for Psychological Science, 2007

Get a Better Body Image

Want to make peace with your physique? Step off the treadmill and onto a yoga mat. A report in Psychology of Women Quarterly found that women who participate in mind-body exercises, specifically yoga, are more satisfied with their bodies than those who stick to aerobic workouts. Compared with those who take a step class at the gym, yoga practitioners are more likely to understand their own bodies and judge themselves by qualities such as health, energy level and coordination rather than appearance. Why? The latter “may negatively reinforce the view that you need to constantly strive to improve your body,” notes study author Jennifer Daubenmier, Ph.D.