Weight gain during the holidays isn't a given–it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family, and the holiday feast!
Getting a good night’s sleep is not just a “time out” from daily life. Those who sleep well get sick less often and lower their risk for serious health problems like diabetes and heart disease.
Exercise – Exercise helps people sleep better however it depends on the time of day and your overall fitness level. Vigorous exercise right before bed can be too stimulating.
Avoid Caffeine – Caffeine stimulates the brain and interferes with sleep. If you suffer from insomnia, you should not drink more than 2 caffeinated beverages a day and you should not have any after 12:00 noon.
Avoid Alcohol – One effect of alcohol is a slowing of brain activity which can induce sleep at first but will disrupt sleep later in the night. For sound sleep, avoid alcohol within four to six hours of bedtime.
Avoid Nicotine – Nicotine is another stimulating drug that interferes with sleep. Also, nicotine withdrawal can also disrupt sleep throughout the night. Smokers who break the habit can expect to fall asleep faster and wake up less during the night.
Meals – Eating a full meal shortly before bedtime can cause stomach upset and interfere with the ability to fall asleep and stay asleep. A light snack can be helpful, however. Milk and other dairy products with carbohydrates such as crackers are especially good as bedtime snacks.
Distract Your Mind – Lying in bed unable to sleep can be frustrating. Avoid clock watching. Distracting your mind by reading, listening to an audiobook or some other quiet activity may help.
Manage Stress – Life can cause all kinds of stress. To help relieve tension before bedtime, try relaxation exercises, meditation or biofeedback. Another technique that can be helpful is to designate a particular time to worry. By taking thirty minutes to write down problems, it helps your mind focus on one thing at a time. Once they are written down, you can set them aside to be dealt with in the morning.
Maintain a regular go-to-bed and wakeup time - even on days off and weekends.
Avoid napping - during the day. If daytime sleepiness becomes overwhelming, limit nap time to less than one hour no later than 3:00 p.m.
Source: American Academy of Sleep Medicine
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Black River Memorial Hospital’s Homecare Program can bring care to you and your loved ones in the comfort of your own home. Home health aides can help with meal preparation, light housekeeping and personal care such as bathing. Other services include skilled nursing services that can include assessments and procedures. In-home therapy such as physical therapy and speech therapy are also available.
The Palliative Care program helps patients manage pain and other symptoms of a serious, chronic, or life-threatening illness at any stage of their illness. The program provides a team-based support system to help patients and their family’s better cope with illness and connect with community resources. While palliative care is included with all hospice care, not all palliative care is hospice.
Hospice services are generally available to patients who have been diagnosed with six or fewer months to live. Patients and their families receive the personal attention of a team of BRMH doctors and nurses, social workers, chaplains, home health aides, and trained volunteers. These compassionate caregivers not only help ease physical pain but also, provide much-needed psychological, social, and spiritual support to both the patient and family.
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