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Category Archive: Health/Wellness

Get Your Head in the Game

When it comes to your health, two factors usually come to mind: your physical activity and your diet. However, there is a very important and essential factor when it comes to your overall health and well-being that some people often do not take into consideration: your mental health. Positivity and relaxation are both key components when it comes to improving upon your mental health, but there are other tips and suggestions we have for you in order to ensure your body can become and stay mentally fit!

 

AVOID HIGH SUGARS

Our body creates and supplies glucose for our bodies, which our brains need throughout the day. However, the simple sugars which are located in junk food cause peaks and drops in this circulation, and therefore upset the balance of our brain. According to the World Health Organization, it is recommended that only 5% of our caloric intake come from sugars. Today, however, people are consuming close to 5 times that much! Studies have shown that high sugar consumption can lead to low levels of insulin. As a result of this, cognitive functions such as memory and learning skills can be at risk

 

GET MORE PROTEIN
The amino acids found in the protein we consumer are key components for a healthy brain. They provide essential materials that are needed to create the neurotransmitters that our brains depend on. Experts have stated that 20-25% of our daily diet should come from protein. According to Psychology Today, “The hormones and enzymes that cause chemical changes and control all body processes are made of proteins.” Therefore, the basis for our brain’s daily function stems in part from the proteins we consume!

 

REGULATE YOUR STRESS WITH VITAMINS

Everyone knows how stressful stress can be on your body. Stress hormones, however, can be regulated by vitamins such as Vitamin B, B3, and C. These vitamins can protect your body and its neurotransmitters from stress hormones that can have a negative effect on your body and your health.

READ A BOOK

We know that when it comes to your body, it is important to exercise and stay physically active. When it comes to your brain, however, we do not realize that we need to do the same thing. Reading is the exercise of the mind! It can help to stimulate your brain and reduce your levels of stress. Reading has also been linked to improvements in memory as well.

REMEMBER TO SMILE

Research shows that a regular gratitude practice has the capacity to create new neural pathways that support a more positive outlook. Being around positive and uplifting people has also been shown to increase your happiness and overall sense of feeling. This is important to remember for you personally because, after all, you don’t want to be that one friend responsible for bringing everyone else’s mood down!

CK

 

Works Cited:
https://www.psychologytoday.com/articles/200301/brain-power-why-proteins-are-smart
http://www.huffingtonpost.com/2015/04/06/sugar-brain-mental-health_n_6904778.html

 

Exercise and Circulation

When it comes to your body’s daily functioning, circulation plays an essential role in assisting keeping you alive. Your circulation affects all parts of your body including your heart, brain, lungs, stomach, and muscles. So, it should come as no surprise that exercise can play a role in circulation. Exercise and the circulatory system have a mutually benefitting relationship. According to Donald Dengel, PhD, director of the Laboratory of Integrative Human Physiology at the University of Minnesota in Minneapolis, “exercise makes the circulatory system stronger, more flexible, and more expansive — all at the same time. A healthy circulatory system then returns the favor by boosting athletic performance.” Exercise has also been proven to prevent and also help to cure the arterial damage that comes from unhealthy eating and unhealthy lifestyles in general.


When it comes to the mutual relationship, here are six ways in which exercise and circulation go hand in hand.

  • Exercise promotes blood-vessel health
  • Exercise helps inoculate against chronic disease
  • Exercise reduces heart-disease risk
  • Exercise bolsters athletic performance
  • Exercise improves lymphatic function
  • Exercise makes the heart bigger and stronger

When it comes to your heart, exercise plays a vital role in keeping it happy and healthy. When you exercise, your heart rate increases. As your fitness levels begin to improve, your heart in turn becomes stronger, thus decreasing your resting heart rate. According to Live Strong, “As you exercise, the hormone adrenalin causes your blood vessels to expand to allow passage of a greater-than-normal volume of blood. This is called vasodilation, which is a short-term response to exercise and is one of the reasons your surface blood vessels may become more prominent during exercise.” Another important component with exercise and circulation comes from the effect exercise has on your red blood cell count. By continuously working out and improving your fitness regime, you increase the number of red cells in your body. As a result, your body can transport more oxygen to parts of your body.

 

 

Works Cited:
Dale, Patrick. Live Strong. “The Effects of Exercises on the Circulatory System.” http://www.livestrong.com/article/413190-the-effects-of-exercises-on-the-circulatory-system/
Bergeson, Laine. Experience Life. https://experiencelife.com/article/how-exercise-affects-circulation-and-vice-versa/.

Feeling Blue

For centuries, water has been associated with healing and spiritual properties that we have incorporated into our daily routines and cultural practice. Have you ever found your mood significantly change when you are near a body of water? There is almost a sense of pure serenity and peace when you are looking out over a lake or ocean. Why does this happen? Why does nature, and, more specifically water, sooth us the way it does?

 

According to Wallace J. Nichols, PHD, a research associate at the California Academy of Sciences, “researchers look carefully at studies detailing the calming effect of nature on the human mind, and they find over and over that water helps amplify nature’s soothing, healing qualities.” He also states that when it comes to our bodies, we all naturally have a “blue mind,” which can be described as a meditative state that can be categorized by qualities such as serenity, harmony, and satisfaction that is actually prompted when we are in or around different sources of water. Water can be a source of clarity, entertainment, and exercise in our everyday lives.

 


According to Nichols, the following are six important benefits when it comes to your “blue mind”

  • Water gives our brain a rest
  • Water can induce a meditative state
  • Water can inspire us to be more compassionate and connected
  • A blue mind is a creative mind
  • Exercise by or in water is good for our bodies and brains

 


 

Another important aspect of water that draws us into it is the ability that water has to both change and remain consistent all at the same time. Our brains and bodies get a two for one special by getting the benefit of stability and consistency with the added bonus of a stimulating change all in one! The positive benefits and advantages associated with water can be important for people dealing with the stress and pressures of everyday life. According to Nichols, “water impacts all five senses at the same time with a positive, powerful image and memory,” he says. “The good memories from a day on the water help override bad memories that haunt someone and possibly help crack that shell, letting them rejoin the world.”

 

Experiencing this state of “blue mind” does not require you to go sit at the beach and watch the waves crashing to the shore (as beautiful and peaceful as that may be). Rather, it can be something as simple as taking a bath, going fishing, or drinking water! Whatever your source may be, incorporate more water into your life. Both your physical and mental health will thank you for it.

CK

 

Works Cited:
Gregoire, Carolyn. Huffington Post. “Why Being Near the Ocean Can Make You Calmer and More Creative.” http://www.huffingtonpost.com/2016/02/25/mental-benefits-water_n_5791024.html
 Wallace, J. Nichols, PHD. Experience Life. “Blue Mind.” https://experiencelife.com/article/blue-mind/

The Importance of Taking Days Off

Today, it seems as though our society has adopted this “all or nothing” type of mentality, and working out is no exception. Oftentimes, working out can be a struggle. However, for some people, taking days off when trying to reach a goal can be just as difficult. We do not want to lose any of the progress that we are making, and we would like to see results as soon as possible. Sometimes, we get so caught up in our workout routines that we forget to take days off and give our bodies the rest that they need.

According to Russel Wynter, NASM certified master trainer and co-owner of MadSweat, “when the stress is too much physiologically for the system to handle, it can and will lead to overuse injuries, such as stress fractures, muscle strains, and joint pain.” Depending on the severity of the injury, we could ironically be pushing our goals farther and farther away if we do not give our muscles a break.

More negative side effects associated with excessive amounts of exercise with limited rest include a decrease in performance, sickness, a change in your hormones, poor sleeping patterns, and a decrease in your immune system. Certified Personal Trainer, NASM CPT, Sarah Gibson states that when we experience tears or strains in our muscles and joints, we in turn activate our immune system. Rest is a key element in ensuring that take a day off and step back from the practice, our immune system does not hve enough time to fix everything. Wynter also states that, “you should have at least one day of rest before attempting to work similar muscle groups again. The general rule is it requires a minimum of 48 hours to recover with full recovery seen within 72 to 96 hours post workout.”

When it comes to the recommended time spent on cardio throughout the week, experts strongly suggest that 30-60 minutes of moderate workouts (5 times/week) or 20-60 minutes of intense workouts (3 times/week) in order to get the most of your training. In order to build strength, your muscles need time and rest to rejuvenate. Different athletes and people with different goals will have different versions of “taking a day off.” For bodybuilders and pure strength training athletes this may mean taking a break from the weights one day and doing some form of light cardio. For others, this may mean withholding from all strenuous activity as a whole.

No matter what your athletic level may be, it is important to give your body rest and time to recuperate. If not, the possible consequences that you may experience may end up doing more harm than good regarding your body’s progress.

CK

 

Works Cited:
Gibson, Sarah. Well Bridge. “Give it a Rest: It’s OK to Skip Your Workout.” https://www.wellbridge.com/fit-like-that/give-it-a-rest-its-ok-to-skip-your-workout
Rosenbrock, K. The Active Times. “Why Rest Days are Just as Important as Working Out.” https://www.theactivetimes.com/why-rest-days-are-just-important-working-out

 

 

Old Dog, New Tricks

As we get older, we tend to stay set in our ways of thinking and behaving. We learn what works for us, and we tend to stay content in our comfort zones. However, studies have shown that a childlike approach to life in certain situations can actually be beneficial to our aging brains!

 

Over our lifetime, we have learned to integrate our many years of education and skill building into our current thought processes and how we approach our everyday lives. University of California-Riverside psychology professor Rachel Wu, PhD published an article supporting the idea, however, that in order to protect our brains as we grow older, stepping outside of our comfort zones and incorporating a more youthful approach to life is important. She states that “across your lifespan, you go from ‘broad learning’ (learning many skills as an infant or child) to ‘specialized’ learning (becoming an expert in a specific area) when you begin working, and that leads to cognitive decline initially in some unfamiliar situations, and eventually in both familiar and unfamiliar situation.”

 

There are six key factors that can help explain the difference between the broad learning and specialized learning:

 

  1. OPEN-MINDED VS. CLOSED-MINDED. AS WE AGE, WE’RE LESS LIKELY TO TRAVEL OUTSIDE OUR COMFORT ZONES.
  2. CONSISTENT ACCESS TO TEACHERS AND MENTORS VS. NO ACCESS. THEY’RE OUT THERE, OF COURSE, BUT WE SELDOM SEEK THEM OUT.
  3. A GROWTH MINDSET VS. A FIXED MINDSET. ONCE WE’RE SETTLED IN OUR JOBS, MOST OF US FEEL LIKE WE KNOW ALL WE NEED TO KNOW.
  4. A FORGIVING ENVIRONMENT VS. ONE IN WHICH FAILURE COMES WITH CONSEQUENCES. WHY TAKE A RISK WHEN IT COULD GET YOU FIRED?
  5. A SERIOUS COMMITMENT TO LEARNING VS. A LACK OF PERSEVERANCE. THE OLDER WE GET, THE LESS LIKELY WE ARE TO SOLDIER ON THROUGH DIFFICULT SUBJECTS.
  6. LEARNING MULTIPLE SKILLS SIMULTANEOUSLY VS. A SINGULAR FOCUS. IT’S HARD ENOUGH TO LEARN ONE NEW THING AT THIS AGE, SO WHY PUSH YOURSELF?

(list provided by Experience Life)

 

In relation to this, an article published by the Harvard Medical School stated that “challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Many people have jobs that keep them mentally active, but pursuing a hobby or learning a new skill can function the same way.” Keeping our minds fresh and active has also been proven to diminish signs of dementia as we age!

 

According to Psychology Today, as we age, we still have an inner child dwelling us, even though some adults are unaware of this. The inability to recognize this metaphoric child within us, however, can lead to many behavioral, emotional, and relationship difficulties in our everyday lives. According to Stephen A. Diamond, PhD, “to become adults, we’ve been taught that our inner child–representing our child-like capacity for innocence, wonder, awe, joy, sensitivity and playfulness–must be stifled, quarantined or even killed.” The very qualities that positively mirror our inner child can be lost or forgotten as we age, and, in turn, can be detrimental to our health and well-being. Dr. Stuart Brown, founder of the non-profit organization called the National Institute for Play, has studied the benefits of incorporating fun and childlike activity into our everyday lives. His research has stemmed back about 40 years, and has proven that fun and play time can actually decrease a person’s risk of depression and feelings of being ‘stuck’. So, not only does a childlike approach positively affect our aging brains, it is crucial for our mental health as well!

 

Getting comfortable in our everyday routines is something that is bound to happen to most people at some point. However, as we age, it is important that we do not remain stuck. Rather, it is essential that our minds stay active, and we force ourselves out of our comfort zones every once in a while.

Who says an old dog can’t learn new tricks?!

 

CK

 

 

Works Cited:
Cox, Craig. Experience Life. “Pumping Irony: New Tricks for an Old Dog.” https://experiencelife.com/article/new-tricks-for-an-old-dog/
 
Cutter, John. Orlando Sentinel. “It’s important to learn new things as we age.” http://www.orlandosentinel.com/health/aging/cycling-into-aging/os-growing-old-learn-new-skills-20160606-story.html
Diamond, Stephen A. Psychology Today. “Essential Secrets of Psychotherapy: The Inner Child.” https://www.psychologytoday.com/blog/evil-deeds/200806/essential-secrets-psychotherapy-the-inner-child
 

 

Musical Motivation

Have you ever noticed that when “your” song comes on when you’re working out, you feel a rush of adrenaline and a newfound sense of endurance? Where does this come from? Why is music such a motivating factor when it comes to our workout performance?


The study of music and its relationship to working out was not studied in depth until the mid- 1990s due to the technological advances that made it possible for more and more people to listen to music on the run. Now, scientists have been studying the impact that music has on improving athletic performance.

One of the more widely accepted views on why music makes working out easier is that it serves as a mental distraction. The music we listen to serves as a distraction from the fatigue our body is facing and the exhaustion that comes after about 10 minutes of cardio and weightlifting. According to the Guardian Report, the distraction that comes from music can boost athletic performance by 15%.

Not only does the music you listen to distract you during your workout, but it can also help control and pace your run too! The songs you listen to while you run, bike, walk, or lift weights can help stimulate the motor section of your brain in order to help set the pace for your workout! According to the Huffington Post, “clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.”

So, next time you hit the tredmill or bike, make sure your playlist is one that is going to keep you motivated and “in the zone” throughout the duration of your workout!

 

Works cited:
Hughes, Virginia. “Why Does Music Help Us Exercise?” National Geographic. http://phenomena.nationalgeographic.com/2013/10/15/why-does-music-help-us-exercise/.
Staff, Experience Life. “Music=Motivation.” Experience Life.  https://experiencelife.com/article/music-motivation/.
 “7 Reasons You Should Listen to Music When You Workout.” Huffington Post.
http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html.

Technology and Sleep: What Poor Sleep Patterns Do to Our Bodies

Pick your poison: Twitter, Instagram, Facebook, Pinterest, YouTube you name it, and the Millennials are on it. Technology and social media combined have overtaken the minds and hands of society. Many of us have heard time and time again that the stimulation that comes from technology can disrupt our sleep patterns. Recently, the University of Pittsburgh conducted a study that emphasizes a very strong correlation between people with sleep problems and social media usage.  In the study, the researchers examined about 1,800 young adults, specifically those in the Millennial generation who have grown up in a tech-dominant society using social media for the majority of their lives. As they observed the results, “they found that the study participants spent an average of an hour a day on one or more of the major social-media platforms and checked their various accounts 30 times a week. Nearly 30 percent of them suffered “high levels” of sleep disturbance” (Cox).


According to Experience Life, the research conducted by Jessica Levenson, PhD, explained 3 ways in which sleep issues were connected with social media usage:

  • Late-night engagement on social-media channels can simply displace sleep time.
  • Interaction with other users on these platforms can trigger emotional, cognitive, or physiological reactions that can make falling asleep more difficult.
  • The light emitted by computer screens can disrupt circadian rhythms and disturb sleep patterns.

While the study does not irrefutably state that social media usage causes sleep problems, it does support the idea that the use of social media can negatively affect the quality of sleep someone is having at night.


A poor night’s sleep can affect aspects of your everyone’s everyday life, not only Millennials. Your quality of life and your overall health and wellness can reap the negative consequences of poor sleep patterns. An article on ABC news reports that “research has shown a clear link between technology use before bed and compromised sleep that affects our health and wellbeing.” So, not only could technology and social media be affecting your sleep patterns, but also functionality throughout your day to day routine as well.

It is important to note that technology and social media usage do not affect everyone in the same way. The light, stimulation, and interaction that comes from using technology can affect people and their sleep patterns in different ways, some more extreme than others. Some forms of technology are also more disruptive than others, such as video games and more interactive outlets.

When it comes to our bodies, sleep is an essential factor in keeping us healthy and well. Not only does a poor night’s sleep make us feel less than 100%, it has also “been linked with an increased risk of developing anxiety, depression, weight gain, reduced immunity, and some studies have found there’s a relationship between sleep deprivation and high blood pressure or heart disease” (Johnson).

Getting enough sleep and giving our minds a rest (especially before bed) are crucial in ensuring we can function as our best selves the following day. End your night right to start your day better!

CK

Works Cited:
Cox, Craig. Experience Life. “Social-Media Use Linked to Sleep Problems in Millenials.” http://www.abc.net.au/news/health/2016-10-21/how-technology-use-messes-with-your-sleep/7950336.
Johnson, Cathy. ABC Health and Wellbeing. “How technology use messes with your sleep and what you can do about it.” http://www.abc.net.au/news/health/2016-10-21/how-technology-use-messes-with-your-sleep/7950336.

Foam Roll Your Problems Away

Foam rollers were first used as body supports to do balance work with in the 1980s, but in 1987 physical therapist Sean Gallagher started using them as a self-massage tool with his Broadway dancers and soon after that they became very popular in the dance community. From about 2005 and on, foam rolling has now become a highly regarded self-massage and recovery tool in most sports, especially running.

What is foam rolling?

Self-myofascial release, also known as foam rolling, has progressed from a once secretive technique used by professional athletes, therapists, and coaches, to a well-known recovery and massage technique used by people of all fitness levels.

Self-myofascial release is a fancy term for self-massage to release the tightness in your muscles and work on the different pain points present in your body after exercise. By applying pressure to the muscles and repeatedly working that tightness out, you are able to aid in the recovery of the muscles and help them return to normal function faster, meaning that your muscles are healthy, elastic, not sore, and ready to perform at their highest level.

What are pain points and how do I know if I have them?

Pain points are specific “knots” that form in muscles. They are unique and can be identified by using your foam roller to find points in the muscle that are particularly sore or painful. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel much better.

What causes these pain points and tight muscles?

They can be caused by a variety of things including: training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, intensity of training, volume of training, and more.

Why are pain points and tight muscles bad?

Constantly having knots and sore muscles restricts blood flow to the muscles, thereby inhibiting performance (making you feel tired or sluggish during exercise) and slowing down recovery which will negatively affect your training and put you at increased risk for injury.

How to use a foam roller:

  • Calves: Put the roller under either the left or right calf and rest your other foot on the floor. Roll from the ankle to below the knee and rotate the leg in and then out. To add more pressure to the movement, put your other leg on top of the calf you are rolling out and continue to perform the same movement. Switch legs and repeat.
  • Iliotibial (IT) Band: Lie on your side with the roller near your hip and rest the other leg’s foot on the floor in front of the leg you are rolling out. Roll along your outer thigh. To increase pressure, stack the resting leg on top of the leg you are rolling out. Switch legs and repeat.
  • Piriformis (buttocks): Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure. Switch legs and repeat.
  • Hamstrings: Place the roller under your thighs and roll from the knees to the buttocks. To increase pressure, roll one leg at a time and stack your other leg on top of the leg you’re rolling out. Switch legs and repeat.
  • Quadriceps: Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee. Switch legs and repeat.

What happens after foam rolling?

You may be sore the next day, but it should feel like your muscles have been worked/released. They may actually feel more sore the next day, but they should feel better during exercise and be less sore after working out. Also, give it 24-48 hours before focusing heavily on the same area again.

Where can I buy a foam roller?

Most running specialty, fitness, or sporting goods stores will carry foam rollers. They come in different sizes and densities, so be sure to test out multiple different rollers before purchasing.

MK

 

Gallagher, Sean. Orthopaedic Physical Theraphy Clinics of North America. “Developing a Comprehenseive Warm-Up and Conditioning Program for Performing Artists” http://www.performingartspt.com/downloads/ortho_clinics_dance_pt_5.pdf
Kuhland, Jeff. Breaking Muscle. “What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?” https://breakingmuscle.com/fitness/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt?page=0,1
Hamilton, Michelle. Runner’s World. “How to Use a Foam Roller” http://www.runnersworld.com/foam-roller/how-to-use-a-foam-roller
Photo Credit: Runner’s World 

Change Up Your Diet!

“First, we eat, then we do everything else.” –MFK Fischer

 

When it comes to our diet, we can tend to fall into the habit of routinely eating the same types of food every day. However, research has shown that incorporating diversity into your diet is an essential component when it comes to your overall health and well-being! Makes sense– since no single food actually contains all of the essential nutrients that our bodies need. We frequently hear about the dangers and health risks associated with an unhealthy and subpar diet, but, have you ever thought that a lack of variety when it comes to the food you are eating could actually be posing the same problem?!

 

“We all eat, and it would be a sad waste of opportunity to eat badly.” –Anna Thomas

 

A lack of variety in our diet can cause similar problems to our health as a poor diet. After speaking with Mark Heiman, chief scientific officer at MicroBiome Therapeutics, Craig Cox wrote that, “speaking at the recent Institute of Food Technologists conference in Chicago, Heiman argued that our tendency to stick to the same basic meals (rice, maize, and wheat, for example, account for about 60 percent of all the calories derived from plant sources) can compromise our gut’s ecosystem and lead to chronic diseases.” Heiman and his team studied the differing outcomes in a study conducted using subjects with prediabetes and type 2 diabetes along with healthy subjects. With the first group, Heiman incorporated inulin, beta glucan, and other antioxidants into their diet. The result? The gut ecosystems of the subjects in the first group were shifted, supporting the idea that adding more variety and diversity into our diets can physically alter our body’s ecosystem and actually improve our overall health.

 

“One cannot think well, love well, sleep well, if one has not dined well” –Virginia Woolf

 

By disregarding diversity in food, we are actually doing our body’s a disservice. Our gut is microbiome is essential in ensuring our health and well-being, and the types of food we consume have a large influence on it. By sticking to the same diet day in and day out, you increase your risk of developing food intolerance and allergies. Diversity=stability. According to Dr. Deanna Minich, “if for some reason your supply of a particular nutrient is interrupted from one source, you have plenty of other sources from which to get that particular nutrient, making it easier to retain homeostasis, or stability.” This is important because it increases our chances at consuming all the essential vitamins and nutrients that our bodies need!

 

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” –Luciano Pavarotti

 

Changing up our diets and adding more diversity to them can make our lives happier and healthier. “On top of simply mitigating deficiencies, a diverse diet also ensures you benefit from the complementary actions of phytochemicals and mitigate some of the contributing factors to chronic diseases, such as dysbiosis, inflammation, and oxidative stress” (Minich, D). Variety offers many physical and mental benefits that can work to improve our overall health and well-being. Mix it up and have fun doing it! Who knows—you might even like your new diet plan!

 

Works Cited:
Cox, Craig. Experience Life. “Diversify Your Diet to Improve Your Health.” https://experiencelife.com/article/diversify-your-diet-to-improve-your-health/.
Minich, Deanna. Deanna Minich. “6 Reasons Your Diet Needs to Include a Range of Foods.” http://deannaminich.com/food-diversity/.

Late-Night Snacking

We’ve all been there. You’re sitting there watching TV and all of a sudden BAM — the late-night snacking cravings hit you. Regardless of the fact that your body is still digesting the dinner you just ate hours ago, you have to go grab that pizza or a bag of chips. Most of the time you’re not even hungry either! So, why the irresistible urge to snack late at night? Where does it come from, and how is this seemingly unbreakable habit unhealthy for our bodies?

Some of the most common reasons for late-night snacking include:

Suggestibility

Boredom

Loneliness

Self-Denial

Nutritional Imbalance

Grief

Self-sabotage

 

According to Experience Life, “The reasons behind late-night snacking are complex and various, so the first step toward overcoming a late-night snacking habit is figuring out your own late-night snacking profile.” Once you take the time to realize when, where, and what you are eating at night, you can better understand and break your snacking habits. Distractions, substitutions, and even new-age rituals are key components that will help you with this.

When it comes to your health, snacking late at night can lead to problems with your metabolism. When you eat may be almost as important as what you eat. Because we tend to be more active throughout the day, our metabolisms are more intact, and we are therefore able to process energy more efficiently. In a study on mice, researchers created two groups. One had access to food all hours of the day, while the other group could only eat during an 8-hour period. The results?

Both of the high-fat groups ate the same amount of calories. But the mice who had eaten high-fat diets round the clock had a number of health problems, including weight gain, high cholesterol, high blood sugar, liver damage, and even motor problems when put to an exercise challenge. The mice who had had restricted access to food weighed 28 percent less than their free-feeding counterparts, and they didn’t have the other health problems observed in that group” (The Atlantic).

This study supports the idea that the later in the day that we are consuming food, the more health problems we may be facing due to our bodies slowed metabolism rates and inability to efficiently process food at that time.

While weight gain and an increased risk of type 2 diabetes have been linked to late-night snacking, a recent study suggests that your brain may also be at risk as well. According to Dr. Dawn Loh, “late-night snacking may affect our learning capabilities by affecting the parts of the brain responsible for learning and memory, specifically, the hippocampus.”

Breaking your late-night snacking habits is highly recommended for both your physical and mental health. If you have to have something, however, always opt for some healthier options.

 

CK

 

https://www.theatlantic.com/health/archive/2012/06/why-late-night-snacking-is-bad-for-you/259085/
https://experiencelife.com/article/the-hidden-causes-of-late-night-snacking/