Michele Maroldo

WHAT IS INSOMNIA?:
The following definitions all apply to the meaning of insomnia: A prolonged and abnormal inability to obtain adequate sleep, chronic inability to fall asleep or remain asleep for a satisfactory length of time, awaking during the night with an inability to fall back asleep, waking too early in the morning.

WHAT CAUSES INSOMNIA?:
There are many factors that can contribute to insomnia, these can include any one or combination of the following:

Stress, alcohol, caffeine, nicotine, eating late at night, stimulant drugs, medication containing stimulants, sleep apnea (abnormal breathing while asleep), asthma, chronic pain, indigestion, frequent urination, environmental noise, anxiety, depression.

HOW MUCH SLEEP DO I NEED?:
Most adults require 7 to 8 hours of sleep a night. While that remains consistent through adulthood, as we enter our elder years our bodies go through sleep cycle changes and may require less hours of sleep per night with an added nap during the day. If you are constantly tired during the day after having had a full night’s sleep, chances are you need to increase the amount of time you spend sleeping. However, one should be careful not to dwell on expectations of “I must get 8 hours of sleep tonight.” Thinking in such a way could exasperate the effect of insomnia.

STEPS YOU CAN TAKE TO COMBAT INSOMNIA:
Benefits of Exercise - Aerobic exercise combined with weight training performed in the morning or early afternoon has been proven to increase deeper stages of sleep. Research also indicates that people who exercise regularly during these times fall asleep faster than those who do not exercise. Exercise causes a rise in body temperature and a subsequent fall in body temperature approximately five to six hours later which can aid to a good night’s sleep. Exercise also works by relieving stress and tension, helps dissolve lactic acid built up in the blood, eases tension, stimulates the brain and major organs, activates endorphins which gives you a sense of well-being, and energizes the nervous system. Exercise is classified as a physical stressor to the body, the brain equalizes this by allowing deeper sleep to repair, refresh, and renew the body.

Avoid Caffeine and Alcohol - Caffeine is a stimulant and can cause the body to stay awake or have trouble falling asleep and staying asleep. Coffee, tea, cola, and chocolate all contain caffeine. Some individuals are highly sensitive to caffeine and have trouble falling asleep after having caffeine ten to twelve hours earlier. Alcohol, while thought to have sedative effects, can make you sleepy initially but can cause you to wake several times during the night.

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Everyone is busy these days, no one has time to prepare a healthy meal. Maybe that’s why over 47% of the money Americans spent on food in 2005 was spent at restaurants. It’s fast, it’s easy, it’s tasty, and it’s relatively cheap. So if we’re going to grab a quick breakfast on the way to work, get something quick for lunch, and head out for something tasty for dinner there’s a few things we should keep in mind.

Brown Bag it: By far, the best thing to do for your health is to bring your own meal. I’m not talking about an elaborate gourmet meal that takes hours to prepare. One trick is to make larger sized dinner meals and take some leftovers for lunch the next day. You could also prepare your lunch meals all in one day so it’s done for the rest of the week. Stick to easy meals, easy to make and easy to eat. Invest in some throw-away containers that you can wash and reuse a few times, then head out to your local department store for a 5-dollar insulated lunch bag. I think you’ll be pleasantly surprised how quick and easy it is to prepare your meals ahead of time and don’t forget how much healthier they’ll be for you. You might even save yourself a buck or two.

Sensible Selections: When dinning in a restaurant, choose items that are steamed, roasted, and baked instead of fried. Avoid cream and cheese sauces as they contain a lot of fat. Always start with a salad, the fiber will help fill you up and you may not need to eat your entire entree. Soup also works well to help fill you up before your entree as long as it is a broth based soup and not a cream based soup. If you’re watching your sodium intake, soup may not be a good choice. When in doubt, ask your server how a meal is prepared. If there is nothing on the menu that is low in fat and calories, ask if something on the menu could be prepared without the sauce, or baked instead of fried, steamed in water instead of sauteed in butter, etc.

Fast Food Facts: Many fast food establishments are beginning to offer healthier meal options. Although more attention is needed in this area, I’ve compiled a list of some of the healthier options at a few popular fast food restaurants:

BURGER KING:
BK Veggie Burger w/o Mayo has 340 calories and 8 grams of fat.
Side Garden Salad with no dressing or garlic toast has 15 calories and 0 grams of fat.
TENDERGRILL Chicken Caesar Salad with no dressing or garlic toast has 220 calories and 7 grams of fat.

Click here for the full Burger King nutrition guide.

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“Your body will never be the same after you give birth.” “You’ll always be a few pounds heavier than you were before having a baby.” “Your stomach muscles will never be flat again after the baby is born.” Have you heard comments or comments like these? Maybe you’ve been the one making them. Is there any truth to these statements? Does your body really change after giving birth and if so, how much will it change, and can you control the change?

On top of all the rumors and advice you may hear we are inundated with celebrities and superstars who give birth and within weeks are back wearing a size two. These put unrealistic ideas in our head that we can do the same. Keep in mind that these people have a little team of experts working for them. Everything from a personal chef, to a personal trainer who comes to their house, to a personal nanny to care for the children while they’re working out for hours on end at the gym. Not to mention the countless surgeries they undergo to look their best. If you have these types of resources available to you, I applaud you. If you’re like the rest of us, you’ll have to come up with a more realistic plan.

Let me start by saying that the closer you stay to the recommended weight allowance for pregnancy the better off you will be. Add to the fact that if you’re overweight before becoming pregnant, it will make it more difficult to reach your goal weight when it comes time to lose the weight. In like manner, the more fit you are before pregnancy the easier your body will “bounce back”. Since this is an article related to your post pregnancy body, I wouldn’t beat myself up too much for damage that is already done. The key is to do something about it and begin right away.

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