HAPPY NEW YEAR EVERYONE!
2020 may be a
challenging year on many fronts, personally, politically, environmentally,
financially, etc. Let’s make the most of it by trying to understand the truth in
every situation. Remember there is only
VISUALIZATION TO DEVELOP MENTAL TOUGHNESS
from Fitness Handout, IDEA Fitness Journal Nov 2017
following article was meant for sports and fitness performance enhancement;
however, much of it also applies to many of life’s challenges. I have modified the article to go beyond sports
us instinctively use visualization (aka imagery) to help us
perform better and plan our actions. Have you ever mentally practiced your own
performance before physically executing it? Perhaps you’ve mentally rehearsed
the exhilaration or relief you’ll feel once you’ve accomplished an act that you
wanted to do. If you learn how to use the strategy of visualization, you can develop
mental toughness for success in sport, fitness and many of life’s challenges.
is a form of simulation training that can be used to learn new skills, plan
performance strategies, improve technique, recover from injury, and develop
mental toughness for optimal success in sport, fitness and meeting some of life’s
Does It Work? – How can simply thinking about running a race help us accomplish
it? Our minds can’t distinguish between what’s real and what’s imagined. Just
think about the last time you woke up from a nightmare terrified about
something that, at the time, appeared as real as could be, but obviously was
not. Although you never left your bed, someone assessing your heart rate, skin
conductance and other physiological measurements might easily have believed you
had just returned from a run.
sport and fitness performance, imagery creates mental
blueprints of a past or upcoming performance. When repeatedly rehearsed, these
blueprints are more easily transferred to external actions, maximizing
performance capabilities. When life presents a challenge, imagery can create
positive outcomes which may help to deal with the challenge.
MASTERY – When you mentally rehearse a performance, using all
of your senses to make the event as vivid and controlled as possible, your mind
can’t distinguish between really doing it and not. Imagery codes movement
patterns, making specific actions more familiar and automatic. Even before you
physically attempt a skill, and long after your body is done physically
performing for the day. Research has
shown that imagery works to accelerate reaction times, improve coordination and
accuracy, and enhance overall performance.
– One way to deal with pain is by controlling your interpretation of pain. The
defeatist mindset interprets pain to mean, This sucks; I am not tough
enough, and now I’ll never achieve my goal. The optimist mindset, on the
other hand, interprets pain to mean, My body is talking to me to let me
know I either need to adjust some aspect of my activity or dig deep for that
extra motivation to power through.
that last bit of motivation, you can distract yourself away from the pain by
mentally practicing skill mastery—for example, mastering the next mile run, mastering
positive thinking in the face of adversity.
Once you know the pain is there
to test your willpower, you can tune out the pain by imagining a specific,
successful aspect of your performance.
these strategies to enhance visualization:
THAN WHAT YOU SEE – For your mind to believe your imagery is real and for your
neurotransmitters and muscle fibers to fire off in the correct pattern, it is
imperative that your imagery incorporate as many senses as
possible. When you use imagery, pay attention to what you see, smell, hear,
taste, and feel texturally and kinesthetically.
TO EXCELLENCE, NOT PERFECTION – What happens if you see yourself failing during
your visualization. Don’t worry! The key to peak performance lies not in
avoiding thoughts of failure, but in immediately using your imagery to recover when
you do mentally see a negative outcome.
FOR CONTROLLING HYPERTENSION
look at some high blood pressure facts from the American College of Sports Medicine
- Three out of every four people
over age 60 has high blood pressure
- Many men and women don’t even know
they have high blood pressure
- High blood pressure can be
- Death rates from heart attacks and
strokes in the United States have decreased by 40-60 percent over the last
30 years. That’s good news. And those who are physically active tend to
live longer, healthier lives.
But let’s explore how you can lower your blood
pressure with some simple exercise.
2011, the ACSM recommended for healthy adults at least 30 minutes of
moderate-intensity physical activity (working hard enough to break a sweat, but
still able to carry on a conversation) five days per week. Or 20 minutes of
more vigorous activity three days per week. Combinations of moderate and
vigorous intensity activity can be performed to meet this recommendation.
to the American Heart Association (AMA), with an average weight of either
150lbs or 200lbs, adults can expect to burn the following calories with the
3mph: 320 – 416 calories/hour
5.5mph: 660 – 962 calories/hour
12mph: 410 – 534 calories/hour
25yds/min: 275 – 358 calories/hour
us find it difficult to add exercise to our already busy day . However, the
physical activity required to lower blood pressure can be easily added to your
day. Take every opportunity to walk, instead of ride (elevators and cars); don’t
sit for long periods, use stairs when possible, take frequent breaks during the
day that require walking (to the store, the restaurant, around the office).
ABOUT LOWER BACK PAIN (LBP) (from Chronic Back Pain, WebMD, Nov. 28, 2019)
- Nearly everyone has low
back pain at some time during their life – Up to 80% of U.S.
adults get low back pain at some point. Men and women are equally
affected. Low back pain is more common as we get older, with people often
having their first episode between ages 30 and 50. But it also can be the
result of a sedentary lifestyle — with too little (and occasionally too
much) exercise. And low back pain is the fifth most common reason for
- The most common source of LBP
is in the muscles. Muscle spasms are the most common
reason for low back pain. That’s why some treatments include muscle
relaxers. You can strain a muscle with an unexpected pull or twist. Your
chances of muscle spasms go up if you have weak stomach muscles, tight
hamstrings, any back weakness, or a pelvis that tilts forward more than
- A firm mattress is best not
the best for relieving back pain. Firmer may not always be
better. People who sleep on a medium-firm mattress are more likely to
report that their back pain got better while lying in bed or getting in or
out of bed. So if you think you prefer a firm mattress, you might want to
try medium-firm. This type may place less pressure on the shoulders and
hips, allowing you to sleep in a more natural position on your side. Your
mattress should be firm enough to keep your spine in the same position as
good standing posture.
ALCOHOL DOES TO THE BODY
a part of holiday celebrations involve drinking alcohol. Everything is best in
moderation, but do you really know what alcohol does to your body? The
following is from WebMD and may be new information to some of you.
Quick – Thirty seconds after your first sip, alcohol races into your brain. It slows
down the chemicals and pathways that your brain cells use to send messages.
That alters your mood, slows your reflexes, and throws off your balance. You
also can’t think straight, which you may not recall later, because you’ll
struggle to store things in long-term memory.
Brain Shrinks –If you drink heavily for a long time, booze can affect how
your brain looks and works. Its cells start to change and even get smaller. Too
much alcohol can actually shrink your brain. And that’ll have big effects on
your ability to think, learn, and remember things. It can also make it harder
to keep a steady body temperature and control your movements.
NOT Help Your Sleep – Alcohol’s slow-down effect on your
brain can make you drowsy, so you may doze off more easily. But you won’t sleep
well. Your body processes alcohol throughout the night. Once the effects wear
off, it leaves you tossing and turning. You don’t get that good REM sleep your
body needs to feel restored. And you’re more likely to have nightmares and
Stomach Acid Is Produced – Booze irritates the lining of your
stomach and makes your digestive juices flow. When enough acid and alcohol
build up, you get nauseated and you may throw up. Years of heavy drinking can
cause painful sores called ulcers in your stomach.
Kidneys Get a Workout – Your brain gives off a hormone that
keeps your kidneys from making too much urine. But when alcohol swings into
action, it tells your brain to hold off. That means you have to go more often,
which can leave you dehydrated. When you drink heavily for years, that extra
workload and the toxic effects of alcohol can wear your kidneys down.
Damage and Diabetes – Normally, this organ makes insulin and
other chemicals that help your intestines break down food. But alcohol jams
that process up. The chemicals stay inside the pancreas. Along with toxins from
alcohol, they cause inflammation in the organ, which can lead to serious
damage. After years, that means you won’t be able to make the insulin you need,
which can lead to diabetes.
a Hangover? –That cotton-mouthed, bleary-eyed morning-after is no
accident. Alcohol makes you dehydrated and makes blood vessels in your body and
brain expand. That gives you your headache. Your stomach wants to get rid of
the toxins and acid that booze churns up, which gives you nausea and vomiting.
And because your liver was so busy processing alcohol, it didn’t release enough
sugar into your blood, bringing on weakness and the shakes.
Change in Body Temperature – Alcohol widens your blood vessels,
making more blood flow to your skin. That makes you blush and feel warm and
toasty. But not for long. The heat from that extra blood passes right out of
your body, causing your temperature to drop. On the other hand, long-term,
heavy drinking boosts your blood pressure. It makes your body release stress
hormones that narrow blood vessels, so your heart has to pump harder to push
Weaker Immune System – You might not link a cold with a night
of drinking, but there might be a connection. Alcohol puts the brakes on your
immune system. Your body can’t make the numbers of white blood cells it needs
to fight germs. So for 24 hours after drinking, you’re more likely to get sick.
Bones, Less Muscle – Heavy drinking can throw off your calcium levels. Along with
the hormone changes that alcohol triggers, that can keep your body from
building new bone. They get thinner and more fragile, a condition called
osteoporosis. Booze also limits blood flow to your muscles and gets in the way
of the proteins that build them up. Over time, you’ll have lower muscle mass
and less strength
ON HEALTHY EATING CAN BECOME OBSESSIVE (from IDEA Fit
eating nutritious food is an important part of an overall healthy lifestyle,
for some people a preoccupation with so-called “clean eating” can
become physically and socially damaging. In what appears to be the first
extensive review of data on the psychosocial risk factors associated with
orthorexia nervosa (an obsession with eating only healthy food), psychology
researchers from York University in Canada say those who have a history of an
eating disorder, obsessive-compulsive traits, poor body image and a drive for
thinness are more likely to develop this unhealthy fixation on consuming clean
authors stress that fixating on the quality of food can become unhealthy if it
starts to affect mental health, leads to the elimination of food groups (and a
possible spiral into nutrient deficiencies) or greatly alters how a person
socializes with people when food is involved. Social media, where beautifully
presented clean food is celebrated and anything less pure is vilified, is
likely contributing to the rising numbers of people with orthorexia. Though
eating disorders are most often associated with women, this research found
about equal rates of an all-consuming obsession with healthy eating among both
ENJOY YOUR HOLIDAYS – BE SAFE – BE HAPPY – BE TOLERANT – AND SMILE
THAT CAN RAISE YOUR BLOOD PRESSURE (from WebMD Sept 2019)
You’ve probably heard
to watch the amount of salt you eat, especially if you’re concerned about your
blood pressure. That’s because it makes your body hold on to water, putting
extra stress on your heart and blood vessels. Salt — and worry, and anger —
aren’t the only things that can raise your blood pressure. Although temporary
“spikes” aren’t necessarily a problem, numbers that remain high over
time can cause serious damage.
Added Sugar –It may be even more important
than salt in raising your blood pressure, especially in a processed form like
high-fructose corn syrup. People with more added sugars in their diet see a
significant rise in both their upper and lower numbers. Just one 24-ounce soft
drink causes an average 15-point bump in systolic pressure (the top number, or
the pressure during a heartbeat) and 9 in diastolic (the bottom number, or the
pressure between beats).
Loneliness – This isn’t just about the number of friends you have — it’s about
feeling connected. And being stressed or depressed doesn’t fully explain the
effect. It also gets worse with time: Over 4 years, the upper blood pressure of
the loneliest people in a study went up more than 14 points. The researchers
think an ongoing fear of rejection and disappointment and feeling more alert
about your safety and security may change how your body works.
Sleep Apnea – People with sleep apnea have
higher odds of getting high blood pressure and other heart problems. When your
breathing is repeatedly interrupted while you’re sleeping, your nervous system
releases chemicals that raise your blood pressure. Plus, you’re getting less
oxygen, which could damage blood vessel walls and make it harder for your body
to regulate your blood pressure down the road.
Not Enough Potassium – Your kidneys need a balance of
sodium and potassium to keep the right amount of fluid in your blood. So even
if you’re eating a low-salt diet, you could still have higher blood pressure if
you’re not also eating enough fruits, veggies, beans, low-fat dairy, or fish.
While you may think of bananas as the go-to source, broccoli, water chestnuts,
spinach, and other leafy greens are better to get potassium if you’re watching
Pain – Sudden, or acute, pain ramps up
your nervous system and raises your blood pressure. You can see this effect
when you put one hand in ice water, press on your cheek or fingernail, or get
an electric shock to your finger.
Herbal Supplements – Do you take ginkgo, ginseng,
guarana, ephedra, bitter orange, or St. John’s wort? These and others can raise
your blood pressure or change how medications work, including drugs to control
high blood pressure.
Thyroid Problems – When this gland doesn’t make
enough thyroid hormone, your heart rate slows, and your arteries get less
stretchy. Low hormone levels also might raise your LDL “bad”
cholesterol, another thing that can stiffen arteries. Blood moves through hard
vessels faster, pushing on the walls and raising the pressure. Though not as
common, too much thyroid hormone can make your heart beat harder and faster,
which will also bump up your numbers.
You Have to Pee –Systolic pressure went up an
average of about 4 points, and diastolic, 3 points, in a study of middle-aged
women who hadn’t gone to the bathroom for at least 3 hours. Men and women of
different ages saw similar effects. High blood pressure becomes more likely as
you age, so you need to get accurate readings. An empty bladder could be one
way to help do that.
NSAIDs – All nonsteroidal
anti-inflammatory drugs, such as aspirin and ibuprofen, can raise your numbers
— whether you’re healthy or you already have high blood pressure. Though the
average rise is only a few points, there’s a wide range, which means it could
affect some people much more than others.
Your Doctor’s Office – You might see a difference if you
compare readings during an appointment to the numbers you get at home. Named
for the traditional garb of medical professionals, the “white coat
effect” is the rise in blood pressure — up to 10 points higher for
systolic (the upper number) and 5 for diastolic (the lower number). DM note –
It is wise to question advice about taking meds based solely on the readings in
the doctor’s office.
Decongestants – Ingredients like pseudoephedrine
and phenylephrine can narrow your blood vessels. That means the same amount of
blood has to squeeze through a smaller space, like a crowd pushing through a
hallway. These drugs can also make blood pressure medications less effective.
Your doctor or pharmacist can help you choose over-the-counter products for
sinus problems and colds that are safer if you have high blood pressure.
Dehydration – When your body’s cells don’t have
enough water, your blood vessels tighten up. This happens because your brain
sends a signal to your pituitary gland to release a chemical that shrinks them.
And your kidneys make less pee, to hang on to the fluid you do have, which also
triggers tiny blood vessels in your heart and brain to squeeze more.
Control – Pills, injections, and other
birth control devices use hormones that narrow blood vessels, so it’s possible
your blood pressure will go up. It’s more likely to be a problem for women who
are older than 35, overweight, or smokers. You may want to keep an eye on your
blood pressure, checking every 6-12 months. A lower dose of estrogen may keep
your numbers closer to normal.
Talking – It happens whether you’re young
or old and no matter where you are. The higher your resting blood pressure, the
higher the numbers go when you start speaking. And the effect lasts for a few
minutes. It seems the subject and emotional content of what you’re saying
matters more than the fact that you’re moving your mouth.
Antidepressants – Medicines that target brain chemicals like dopamine, norepinephrine, and serotonin — including venlafaxine (Effexor), monoamine oxidase inhibitors (MAOIs), tricyclic antidepressants, and fluoxetine (Prozac, Sarafem) — can change not only your mood but also your blood pressure. Selective serotonin reuptake inhibitors (SSRIs) might raise it if you’re also taking lithium or other drugs that affect serotonin.
Have a great Thanksgving holiday!
HOUSEPLANTS THAT ARE
GOOD FOR YOUR HEALTH (from WebMD Sept 2019)
For Allergy Relief – Researchers found that rooms with
plants have less dust and mold than rooms without any foliage. Leaves and other
parts of the plants act as natural filters to catch allergens and other
airborne particles. Common low-light houseplants like Chinese evergreen or the
peace lily can do the job. Violets and other plants with textured leaves might
be even better trappers. Avoid plants with pollen or spores.
Spider Plants for
Moisture – Furnaces and air
conditioners can sap humidity indoors, especially in the winter. That can raise
your chances for catching a cold or the flu, or make your skin itch.
Houseplants add moisture to the air. One study found a collection of spider
plants boosted the relative humidity in a bedroom from 20% to a more
Air Purifiers – Carpets, paint, cleaners, printer
toners and inks, and many other indoor objects give off pollutants called
volatile organic compounds (VOCs). They can build up in the air and irritate
your eyes and skin, worsen your asthma, or make it hard for you to breathe.
Houseplants can soak up VOCs. Some good air-scrubbers are English ivy,
asparagus fern, and dragon tree.
Herbs for Better
Digestion – Mint may help tamp
down bloating, gas, and other problems after you eat. Common varieties you can
grow in containers include peppermint and spearmint (essential in mint juleps).
Basil, another herb for cooking, also can help calm your stomach. Try steeping
the leaves in hot water.
Relaxing Lavender – This fragrant purple plant has
been an important herbal medicine for centuries. You can inhale lavender oil or
massage it on your skin for aromatherapy. You can also boil the leaves for tea.
Some studies suggest it may help calm you and help lower any anxiety. But more
proof is needed.
Aloe for First Aid – Gel from this plant is a popular
home remedy. It can treat sunburns and other minor burns. It can soothe your
psoriasis and other skin conditions. Juice from the aloe plant can even help
you poop if you’re constipated.
Restful Sleep – Plants take in carbon dioxide and
give off oxygen. It’s how they turn sunlight into food, a process called
photosynthesis. Some, like gerbera daisies, keep giving off oxygen even after
the sun goes down. Put a few cheerful pots in your bedroom and the extra oxygen
may help you sleep more soundly.
Stress Relief – Feeling the weight of daily
pressures? Try and add a heart-leaf philodendron or a snake plant to your
décor. It may help you relax. Several studies have measured people’s levels of
blood pressure, heart rate, and the stress hormone cortisol while they handled
a tough task or were under mental stress. Being around plants has a calming
effect on people.
Sharper Focus – Plants may help raise your test
scores, make it easier to concentrate on your tasks, and strengthen your
memory. Students in classrooms with three potted plants performed better on
math, spelling, reading, and science tests than kids in classrooms without any
greens. Bring home a golden pothos or a bamboo palm and you just might clear
that to-do list.
Faster Healing – Taking a bouquet of flowers or
potted foliage to a loved one in the hospital can be more than just a
thoughtful gesture. It may actually help them recover more quickly. Researchers
found that people who had surgery got better faster if they had plants in their
room or even a view of the nature from their window. They also tolerated pain
better and needed fewer medications when surrounded by greenery. Try an orchid
or a peace lily.
DISCOUNT AVAILABLE FOR
ROADRUNNER SPORTS – WILMETTE
We now have referral
cards from Roadrunner Sports, which is located in Eden’s Plaza, Wilmette; these
are good for a 10% discount on footwear.
Roadrunner Sports is known for having the world’s most accurate 3D Foot
Scanner which analyzes your feet for the perfect fit and shoe. They also
have active wear, sports bra, accessories for nutrition, safety and injury
prevention. Ask Julie Cohen for a Referral Card.
For many years, we
have referred clients who seek nutritional and diet advice to Susan Stein. Susan
is a highly qualified registered, licensed dietitian. She understands that
everyone is different and no one meal plan will work for everyone.
Susan has been a Registered Dietitian for over twenty years. She provides
individualized nutrition counseling in accordance to the guidelines established
by the American Academy of Nutrition and Dietetics.
She works with clients
who are dealing with a variety of health issues and with individuals who
are seeking a healthier, more fit lifestyle. Ms. Stein is a member of the
American Dietetic Association and is certified in both Adult and Childhood/Adolescent
Weight Management. She is the coauthor of a children’s book titled Color Me
Fit: Nutrition and Fitness for Kids.
Susan will arrange to
see our clients on-site at the PFTL studio.
She is offering a package to include a 90-minute evaluation and goal
setting session, followed by two 60 minute counselling sessions. The usual fee is $305, but she is discounting the
package by 10% to $275, for PFTL referrals.
Let Julie or Debora
know if you would like to be referred to Susan Stein.
ROTARY BOOK DRIVE
Every year the Rotary
Club of Wilmette collects books for distribution to inner-city, charter schools
in Chicago. The Book Drive runs from October 1 to November 16. There is a collection box by the front entrance
of the studio for gently used books that are suitable for K-12 students.
UNDERSTANDING CARBS (from WebMD August 2019)
What are Carbs -They’re one of three types of food
that give your body energy. The other two are proteins and fats. Together, they
provide the fuel your body uses to build and repair itself. Carbs break down
into glucose (sugar) that you can use right away.
Your Body’s Fuel – Your body runs on glucose. Your brain, in particular,
needs it to work the way it should. Carbohydrates are an almost instant source
of it. Your body can break down and use fat for some of the same needs, but not
all of them. Plus, fat that’s used for fuel makes compounds called ketones that
can raise the level of acid in your blood, and that can be unhealthy.
Workout Prep- Because carbs are a source of energy, they can keep you
going strong while you exercise. Experts recommend fueling up 1 to 3 hours
beforehand with a combination of carbs and protein, like oatmeal, Greek yogurt,
peanut butter, or nuts and raisins.
Full of Nutrients- The best-quality carbs — berries, vegetables, and whole
grains — are packed with vitamins, fiber, and antioxidants that are important
for good health and well-being. Whole grains have fatty acids, magnesium, B
vitamins, folate, and zinc. Fruit and starchy veggies have some of those, plus
phytonutrients like flavonoids and carotenoids that help prevent disease. If you
skip the carbs, you lose out on those nutrients, too.
Carbs – Think of table sugar as simple carbs in
pure form. They’re very small molecules, which makes them especially easy for
your body to break down and use. That means they raise your glucose levels
(blood sugar) really fast. Things that sweeten any number of candies, pastries,
and desserts are loaded with these kinds of carbs.
Carbs- String together a bunch of simple carbs,
and you get these larger molecules. Your body has to break them down into
simple carbohydrates and then into glucose before it can use them. This takes
longer, which means your blood sugar goes up more slowly and they’re less
likely to be changed into fat. These kinds of carbs include multigrain breads
and pasta, beans, potatoes, and other vegetables.
Tank – Before your body turns leftover glucose
from carbs into fat, it stores what it can in your liver in the form of
glycogen. This keeps your body going between meals. But your liver can only
keep a day or so’s worth at a time.
If You Have Too Many- If you overdo the carbs, your blood sugar levels can get
too high. This causes your body to make more insulin, which tells your cells to
save the extra glucose as fat. That can be unhealthy if you’re already carrying
a few extra pounds. It can also lead to diabetes
If You Don’t Have Enough- If there aren’t enough carbs in your diet, you could get
constipated from lack of fiber and nutrients. Your body is also forced to use
protein or fat for energy. Proteins are the building blocks of the body. If you
use them as fuel, you may not have enough left to make more cells and keep them
The Right Amount – The number of carbs you need can depend on your gender,
size, and how active you are — and that can change as you get older. But as a
general rule, about half your daily calories should come from carbs in fruits,
vegetables, grains, beans, and dairy products. Just make sure to go with
healthy, complex carbs and don’t overdo the simple ones.
Low-Carb Diets – In theory, fewer carbs mean less sugar. And “ketogenic”
diets have been shown to help some people lose weight and control their blood
sugar in the short term. But these diets include lots of protein, and your body
may need to use stored calcium to digest it. Plus, digesting lots of protein
can be hard on your kidneys over time. You also tend to eat more saturated fat
to replace the carbs, and that can be unhealthy in the long term, too.
Diabetes and Carbs- If you have this disease, you need to watch your carbs
carefully because your body has trouble keeping your blood sugar at a safe
level. If you have too many, your body may not be able to bring your blood
sugar down quickly enough. But if your blood sugar gets too low, a glass of
juice or another simple carb might be just the thing to kick it back up again.
If you have diabetes, talk with your doctor about the best way to manage carbs.
Where to Get Healthy Carbs- Look for unrefined whole grains like quinoa, rye, and
barley instead of highly processed white bread and pastries. Whole unprocessed
fruits and vegetables are better than juices. And it’s a good idea to pass on
the high-carb potato foods, especially french fries, in favor of beans,
chickpeas, and other legumes.
WHEN NOT TO WEAR SUNGLASSES (Excerpted from Time Health August 2019)
Most people know that sunglasses can protect the eyes
from damage which can lead to impaired vision or even blindness. There’s evidence that UV damage may raise a person’s risk for
macular degeneration, one of the leading
causes of age-related blindness. And sun exposure is also linked to
most important thing is that the sunglasses block 99 to 100% of UVA and UVB rays. Price doesn’t necessarily matter; even inexpensive sunglasses can get
the job done—just look for a sticker or tag advertising UV protection. The size
of the lenses also makes a difference. The bigger the better.
On the other hand,
there are times of the day when shielding your eyes behind sunglasses may not be
a good idea. Studies have
shown that light-sensing photoreceptors in the eye help to set the body’s
circadian clocks, which play a role in regulating sleep, appetite, and much
else. Research has found that people who get “high levels” of
bright light in the morning tend to sleep better than those who don’t. And
wearing sunglasses early in the day may interfere with these processes.
It may be prudent to
go without sunglasses until 9 or 10 a.m. Assuming a person isn’t staring
straight at the sun, its rays aren’t strong enough in the morning to cause much
damage, and exposing the eyes to natural light can help set the body’s
THE WONDERFUL AUTUMN WEATHER. NOW IS THE
BEST TIME FOR ALL OUTDOOR ACTIVITIES, SO GET OUTSIDE WHENEVER YOU CAN.