SLEEP!

I have been thinking about sleep lately.  Not because I need more sleep or that I am having trouble falling asleep. But because my daughter and husband have always had a hard time sleeping.  And there seems to be an increase in conversations within my “wellness circles” around sleep deprivation and work performance.

So it has me wondering, do our sleep patterns change as we get older? Why do some people have a hard time sleeping while others do not?  Do we need more or less sleep as we age?  After doing some research, it appears that most experts suggest everyone over the age of 20 needs 6 – 8 hours of sleep regardless of age.

Now what about sleep patterns and sleep deprivation as we age?  According to Jack Gardner, MD, a neurologist certified in sleep medicine at the Sleep Center at Baylor Medical Center in Waxahachie, Texas many older adults have sleep deprivation that is more complex than younger adults. He suggests that insomnia is more common for seniors primarily due to health issues, concerns of aging and some medications.  Gardner adds that the likelihood of sleep apnea and restless leg syndrome also increases with age. Frequent urination and the pain from arthritis are more common, too, and rob sleep from seniors.

I came upon many articles that talked about how advanced sleep phase syndrome sets in as we age.  This causes the body’s internal clock to adjust to earlier bed and wakeup times.  The problem then for some seniors is they tend to stay up as late as they did when they were younger.  But with a change in the body’s internal clock this will only result in sleep deprivation.

So how can we all get a restful night sleep?  Here are the most universal recommendations that can benefit all of us:

1. Cut off caffeine by 4 p.m. It takes four to six hours for the average adult to metabolize caffeine.

2. Create a regular bedtime routine. Go to bed and wake up about the same time every day.  Creating a regular routine, whether it’s taking a hot bath or drinking a cup of herbal tea, signals your body that it’s time for bed.

3. Increase your aerobic exercise.  A study at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in quality of sleep, including sleep duration, for middle-aged and older adults with a diagnosis of insomnia.

Crazy for Nuts

I always wondered why whole in-the-shell nuts would be readily available during the holiday season and accompanied most fruit baskets.  Do they still do that or am I aging myself?  My Grandmother always had a bowl full of assorted nuts.  As kids we had so much fun cracking them open and digging out the meat inside with the various and assorted tools that adorned the nut bowl.  Now I realize why - this is nut season!

All foods have a peak season.  That time of year when they are the freshest and most flavorful.  That season corresponds directly to the design of the human body and what we need nutritionally to have optimal health during that season.  Take an orange for example.  They are in season during the winter months.  Good thing, because they are high in vitamin C.  Something a healthy immune system needs to help fight off a winter cold.

Enter the nut.  Our bodies were designed to desire an increase in healthy fats leading up to the coldest winter months.  They provide added warmth and energy to our body.  Just like a squirrel!

So what makes nuts so good for us?  These little gems are packed with heart-healthy fats, protein, vitamins and minerals.  All nuts are about the same when it comes to calories per ounce.  But each is unique in their star nutrient.  For example, if you need to increase your calcium, almonds are the nut for you.  Potassium?  Snack on Pistachios.  How about healthy omega-3 fat for your brain and lowering cholesterol?  Walnuts will do the trick!  By the way, have you ever noticed how a whole walnut actually looks like our brain?  A natural reminder that it serves our brain health well.  Love that!  All nuts, in moderation, can be a healthy addition to any diet.

Nuts are typically being harvested between August and November.   With greenhouses and factory production, you can get them all year round certainly.  But the nuts you will find in most stores and local markets now are the freshest you will get all year.  Now is the best time to get the whole in shell nuts.  Thus the reason for the holiday nut bowls and nut adorned fruit baskets.

But don’t let the harvest schedule deter you from eating your favorites.  Bring back the tradition of the nut bowl or buy them already shelled.  Stock up now and enjoy them all year long.

SUN SAFETY!

With warmer weather comes a whole host of outside activities.  After a long winter and rainy spring I love feeling the warm sun on my skin.  A quick 20 minutes on my deck soaking up the sun leaves my skin a touch pink.  And how quickly I am reminded that even a short 10 minutes in the sun can cause damage to my skin.  Gone are the days of baking my skin with a generous layer of baby oil or butter in my backyard.  How awful does that sound now?!  But the longing for beach bronze skin far outweighed any risk or concern my mother may have warned me about.  Shoot, she probably did the same thing when she was a kid, ha!

We are all at risk of getting skin cancer.  But I have recently learned that the odds of developing skin cancer actually go up as we age according to the Skin Cancer Foundation.  Not because we are outside more often than when we were younger, but because as our skin ages it loses its ability to attract a particular type of immune cell called T cells to the areas where sun damage occurs.  This was reported by a 2009 study done by Professor Arne Akbar from the University College London.  The result of no T cells in those damaged areas is that our skin does not heal as well, leaving it more vulnerable to skin cancer.

Tips for keeping your skin healthy at any age:

1. Use sunscreen with a SPF of at least 30.  Look for brands that block both UVA and UVB rays.

2. Wear protective clothing such as a wide brim hat, UV protective sunglasses, loose fitting long pants and shirts.

3. Look for shade or use an umbrella.

4. Eat healthy well balanced meals.  Antioxidants can help prevent damaging effects of the sun.  So indulge in fruits, veggies and even coffee and tea are full of antioxidants.

5. Check you medications.  Some make our skin more sun sensitive which can lead to a quick sun burn.

6. Drink plenty of water.  Sweating is the body’s natural way of keeping our skin cool.  Staying hydrated not only replenishes fluids from the effects of perspiration, it also keeps the body’s largest organ, our skin, nourished.

Since sun damage can accumulate over time, it is never too late to start a sun protection regimen.  If you have areas of concern, visit a dermatologist.  Enjoy a safe and sunburn free summer!