Category Archives: Healthier Habits

Screen Time and Insomnia: What It Means for Teens Image

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For teenagers, sleep plays a critical role in staying healthy, feeling happy, maintaining good grades, and doing well in sports. But sleep doesn’t come easily for some teens. For those who struggle, it’s important to look at their electronic use. An increased amount of screen time throughout the day has been linked to insomnia and symptoms of depression in adolescents. This can include social messaging, web surfing, watching TV, and gaming, in addition to using the internet for schoolwork. The presence of electronic devices in teenagers’ lives isn’t going anywhere, anytime soon, so it’s important to understand its effects on sleep and how to find a better balance.

The Blue Light Effect

Electronic devices emit an artificial blue light that can suppress the release of the body’s sleep-inducing hormone, melatonin. In turn, this can interfere with the body’s natural internal clock that signals when it’s time to sleep and wake up. The more time teens spend in front of an electronic device, especially in the evening, the greater the delay in the release of melatonin, making sleep a challenge. They may experience problems falling asleep as well as difficulty staying asleep. As a result, these teens sleep fewer overall hours; over time, that sleep deprivation can lead to symptoms of depression.

Getting Back on Track

Limiting overall daily screen time can help improve sleep issues, but most importantly, restricting use right before bed can play a key role in helping teens fall asleep faster and improve sleep quality. Consider setting a digital curfew one to two hours before bedtime (the earlier, the better). Create a sleep-positive bedroom environment by encouraging teens to read before bed rather than texting to wind down. Some parents institute a tech-free bedroom policy—no TV, computer, or smart phone allowed in the sleeping space, at least during the night.

There are many benefits to today’s tech-driven world: Access to more information, the ability to connect with others in an emergency, and a chance to make friends with new people in new places. Managing the amount of time adolescents spend plugged into their electronic devices helps give them the benefits without as many drawbacks, especially when it comes to sleep.

Study Finds Possible Link Between Hair Dye, Straighteners, and Breast Cancer

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Dec 6, 2019

woman at salon having her hair dyed

A study from researchers at the National Institute of Health (NIH) found that women who used permanent hair dye and chemical hair straighteners had a higher risk of breast cancer than women who didn’t use them. The study was published December 4, 2019 in the International Journal of Cancer.

This is the latest study to look at possible links between cancer and chemical hair products. Previous studies have had mixed results. The NIH study looked at data from 46,709 women in the Sister Study. Participants are American women who did not have cancer when they enrolled in the study but who had a sister diagnosed with breast cancer.

Researchers observed that women who regularly used permanent hair dye during the year before they enrolled in the Sister Study had a 9% higher risk of developing breast cancer. Women who used semi-permanent or temporary hair dye had little or no increased risk.

Greater risk among African-American women

Among African-American women, using permanent dyes was associated with a 45% increased risk of breast cancer, compared with a 7% increased risk for white women. The study authors suggest this may be because hair products marketed to black women contain different chemicals than those marketed to white women. Among black women (but not white women), using the products more often was also linked to a greater increase in risk.

“Researchers have been studying the possible link between hair dye and cancer for a long time, but results have been inconsistent,” said corresponding author Alexandra White, PhD, in a statement. “In our study, we see a higher breast cancer risk associated with hair dye use, and the effect is stronger in African-American women, particularly those who are frequent users.”

Straightener use was also linked with a higher breast cancer risk. Use of straighteners was much more common among black women than white women.

Putting it into context

Researchers found an association between permanent hair dye use and women getting breast cancer, but they did not conclude that using permanent hair dye causes breast cancer. More and other types of research are needed.

Also, the results of this study need to be viewed in the context of other studies that have looked at this issue. Previous studies have had mixed results: some have shown a possible link between hair dyes and breast cancer, but others have not. This means there’s still no clear answer for women who are concerned about a possible increase in the risk of breast cancer (or other cancers) from coloring their hair.

Co-author Dale Sandler, PhD, said in a statement, “We are exposed to many things that could potentially contribute to breast cancer, and it is unlikely that any single factor explains a woman’s risk. While it is too early to make a firm recommendation, avoiding these chemicals might be one more thing women can do to reduce their risk of breast cancer.”

Breast cancer risk factors

The American Cancer Society recommends women who want to lower their risk for developing breast cancer make lifestyle changes that have strong evidence showing they have an effect.

  • Get to and stay at a healthy weight. Being overweight or obese increases breast cancer risk. This is especially true after menopause and for women who gain weight as adults.
  • Exercise regularly. Evidence is growing that regular physical activity reduces breast cancer risk, especially in women past menopause.
  • Limit or avoid alcohol. Even small amounts of alcohol can increase breast cancer risk.
  • Avoid or limit hormone replacement therapy (HRT) to help control night sweats, hot flashes, and other symptoms of menopause. Postmenopausal women who take a combination of estrogen and progestin are more likely to develop breast cancer. If you do decide to try HRT, it is best to use it at the lowest dose that works for you and for as short a time as possible.

www.cancer.org/latest-news/study-finds-possible-link-between-hair-dye-straighteners-and-breast-cancer.html?utm_campaign=cy20jannucu&utm_source=zmp&utm_medium=email&utm_content=mrc_25_non&bt_ee=9QF7UwRbj1lgD2u0iHQtSBFtN5J0cVCE3ztbySjyCO3UUeQ5nylRoKbsyxLwmPzP&bt_ts=1578618613227

Holiday Conversations that Unite

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Think about topics you can discuss that may unite, rather than divide.

Here are some ideas you can use for your holiday event:

  • Ask questions about people’s personal lives.
  • Talk about hobbies and interests.
  • Ask about the best things that have happened in the last year, or about hopes and dreams for the year to come.
  • Invite everyone to join in a gratitude circle.
  • Ask for recommendations for favorite TV shows, movies, music, and books.
  • It might be better to stay away from topics, like politics and religion, which tend to be divisive.
  • Avoid criticizing or preaching.
  • When possible, focus on gratitude, humility, and being thankful for having food to share, as well as things like family, friends, and a home.

https://foodrevolution.org/blog/healthy-holiday-recipes/

10 Morning Stretches to Help Kick-Start Your Day

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Getting yourself up and moving in the morning isn’t always easy. Some days, you bounce out of bed ready to tackle the day ahead. While others, you might wake up feeling sluggish, aching and full of tension.

We often underestimate the importance of regular stretching. Or think that it’s only for people who are flexible, do yoga or play regular sport. But some studies suggest that, along with other forms of regular exercise, stretching could help you to relax, increase your flexibility, reduce lower back pain, and help to manage some other health conditions.

For a quick start stretch routine check out: