Nutrition, and Exercise, and Sleep, Oh my!

 

Summary

   

     Nutrition and healthy eating habits are modifiable lifestyle choices that can mean the difference between good and poor health. These sources demonstrate the importance of nutrition and ways in which changing eating habits can be done without causing stress or financial burden. Understanding nutrition can be daunting. However, it is worth the effort to learn the basics of nutrition in order to potentially prevent disease and live a fulfilled life. Eating healthy does not mean giving up on all the things we enjoy, what it means is learning moderation and how to make better choices given what we crave. (Bridget Bradshaw)

      Physical activity and daily exercise can help contribute to a healthy lifestyle. The sources show how physical activity can help in aspects of daily lives from weight loss and increased happiness to decreased stress and improved memory.  Physical activity can also be used to prevent and cure a number of illness, injuries and diseases when done properly. The sources offer different ways to use physical activity in every day life and how to do so. There are many benefits to incorporating physical activity into a daily routine. The sources help to link research of physical activity into practical use. (Ashley Refshauge)

      Sleep is just one very important aspect of self-care that often gets overlooked. Getting 7-8 hours of sleep every night is crucial for proper daytime functioning, productivity, and concentration. Getting inadequate sleep affects the areas of the brain responsible for memory, alertness, concentration, and cognitive function. The sources that follow give information on the benefits and consequences of getting or not getting enough sleep. There is information on the physiology of sleep and what effects over-the-counter sleep aids have on the body. Many of the sources give evidence of health and well-being benefits from sleep. (Taylor Lajoie)

 

 

Journal Articles

 

Khambete, N., & Kumar, R. (2014). Carcinogens and cancer preventors in diet.  International Journal of Nutrition, Pharmacology, Neurological Diseases, 4(1), 4-10. doi:10.4103/2231-0738.124609

     This article focuses on the effects of diet on the prevention of cancer and how certain foods can cause some cancerous cell growth. The authors claim that some substances such as alcohol and heterocyclic amines can cause cancer, while nutrients such as plant cells and probiotics can prevent cancer. The purpose of the article is to study how certain foods effect cell growth. (Bridget Bradshaw)

 

LaCaille, L. J., Dauner, K., Krambeer, R. J., & Pedersen, J. (2011). Psychosocial and environmental determinants of eating behaviors, physical activity, and weight change among college students: A qualitative analysis. Journal of American College Health, 59(6), 531-538. doi:10.1080/07448481.2010.523855

     The authors of this article studied college students to determine causation of eating habits. It was analyzed that eating and physical activity patterns are situationally dependent and vary among gender lines. More studies need to be conducted to determine how this information can be applied to promoting healthy eating habits. (Bridget Bradshaw)  

 

Louis, W. R., Chan, M. H., & Greenbaum, S. (2009). Stress and the Theory of Planned Behavior: Understanding healthy and unhealthy eating intentions. Journal of Applied Social Psychology, 39(2), 472-493. doi:10.1111/j.1559-1816.2008.00447.x

      This article reviews how life stressors affect and change eating habits. The authors wanted to test a psychological model of health decision making as it pertained to making nutrition choices. They utilized multiple tools and methods of analysis to reach their conclusion that the planned behavior model can predict eating habits when taking stress into account. There needs to be further studies to identify how this information can help create interventions for healthy eating intentions. (Bridget Bradshaw) 

 

Books

 

Insel, P., Ross, D. McMahon, K. & Bernstein, M. (2010). Nutrition (4th ed.). Sudbury, Mass: Jones and Bartlett Publishers. 

     This well written textbook features views on nutritional theory, guidelines, and functions of various nutrients. This book discusses what a balanced diet consists of, how to manage weight and health with diet and activity, and how the body processes nutrients. The book is broken down by chapters that range from concepts and controversies of nutrition to each nutrient type, the foods that belong to each food group, as well as food safety and technology. (Bridget Bradshaw)

 

 

Coulston, A. M., Boushey, C. J., & Ferruzzi, M. (2013). Nutrition in the prevention and treatment of disease (3rd ed.). Amsterdam: Academic Press. 

     This book focuses on the clinical application of nutrition and disease prevention. Using scientific evidence and research, this book discusses how to apply the principles of nutrition when caring for patients. It is broken down into sections based on physical and physiological disease classifications so that the reader can accurately depict the link between diet and diseased states as well as how to improve overall health. (Bridget Bradshaw)

 

 

Weil, A. (2000). Eating well for optimum health: The essential guide to food, diet, and nutrition. New York: Knopf.

     This book is available through Cline Library; its call number is RA784 .W425 2000. The premise of this book is about how to make informed decisions about eating well for overall health. The book covers nutrition basics and how different nutrients affect our health. One diet that is described in the book is the optimum diet, and with this diet there are menus that can be followed for easy adherence. The goal of this diet and book is to remind us that eating healthy is not only good for us but can taste good as well. Eating right can help with chronic disease states and can prevent them as well. (Bridget Bradshaw)

 

 

Willett, W., & Skerrett, P. J. (2003). Eat, drink, and be healthy: The Harvard Medical School guide to healthy eating. New York: Free Press. 

     This book is available through Cline Library; its call number is RA784 .W635 2003. This book focuses on exposing dietary myths and explaining potential benefits of low-carbohydrate dieting. Using research and scientific evidence, the authors discuss fad diets and the correct proportion of nutrients that a person should consume daily. This book also talks about which foods provide the best nutrients and different types of foods in various food groups. It includes some healthy recipes and tips for changing dietary habits. (Bridget Bradshaw)

 

Media

 

Stevens, C. (Producer), & Marty, B. (Director). (2000). Eating well for optimum health: The essential guide to food, diet, and nutrition [Motion picture]. New York, NY: Wellspring Media.

     This movie is available from Cline Library; its call number is DVD 1204. This video provides information about making good nutritional choices in our daily lives. Making wise nutritional choices impacts our overall health and this video demonstrates how we can make the best choices to allow us to live healthy lives. It goes into some depth about the healthy and unhealthy aspects of fat, carbohydrates, and protein. (Bridget Bradshaw)

 

Student self care – part III: Nutrition and learning? [Video file]. Retrieve d from http://www.youtube.com/watch?v=zYsczzfB0i0

     This youtube video is an interview with an instructor of Nutrition and Associate Dean for Graduate Studies at York College. In this video, Mrs. Jo Kite discusses the importance of eating a nutritious breakfast of proteins and fats which allows for better and prolonged learning. She discusses different types of nutrients and how the body processes them. This video also discusses how individuals can eat healthier, even on a budget. Mrs. Kite talks about why eating healthy is important and how it factors in with other lifestyle choices so we don’t harm the only body we have to live in. (Video length: 13:36). (Bridget Bradshaw)

 

Finding a balance [Video file]. Retrieved from http://www.cdc.gov/CDCTV/FindingBalance/

     This video discusses the importance of finding a balance between the things we want to eat and the things we want to do with what we know we should be eating and doing. With the rate of obesity growing, we need to understand what we can do to prevent this chronic disease. This video points out what we can be doing to eat healthier such as reading food labels, preparing our own meals, and snacking on fruits and vegetables rather than sugary foods. It is pointed out that proper dieting and physical activity can reduce chronic illness and lead to healthier, longer lives. (Video length: 4:19). (Bridget Bradshaw)

 

What is the importance of good nutrition and a healthy lifestyle? [Video file]. Retrieved from http://www.youtube.com/watch?v=57mo2CK0zz4

     This youtube video discusses the importance of good nutrition and making healthy lifestyle choices to reduce the risk of cancer and to prevent its recurrence. Since we can modify our lifestyle choices, we are potentially able to alter the path that some cancers take in proliferation. Dr. Thomson states that diet and physical activity levels will impact longer health because it reduces comorbidities and the ways that cancer cells grow.  (Video length: 2:03). (Bridget Bradshaw)

 

Websites

 

United States Department of Agriculture. (2014). Choosemyplate.gov. Retrieved from http://www.choosemyplate.gov/

     This website has many useful tools including a breakdown of the food groups and tips about each group. The super tracker tools can be used for planning meals and tracking empty calories. There are also tabs for weight management, physical activity and healthy eating tips. The site is great in that it also has printable materials and a few recipes that show how to proportion food. This website is useful for beginners and the general public who want to be aware of what they eat. (Bridget Bradshaw)

 

American Heart Association. (2014). Getting healthy. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/GettingHealthy_UCM_001078_SubHomePage.jsp

     This website has tabs for nutrition, physical activity, weight management, stress management, and others that all surround self-care practices. Under the nutrition tab there are links for healthy shopping tips, dietary and lifestyle recommendations, cooking tips as well as tips for eating out. One thing that is particularly useful about this website is the free heart healthy recipes and the links for cookbooks for sale. Recipes for main dishes, soups, salads, side dishes, snacks, appetizers, and desserts can all be found on this website. Furthermore, the recipes have a nutritional breakdown which is important when analyzing nutrition. (Bridget Bradshaw)

 

Centers for Disease Control and Prevention. (2014). Nutrition for everyone. Retrieved from http://www.cdc.gov/nutrition/everyone/index.html

     The Centers for Disease Control and Prevention website provides a lot of material about nutrition that is compiled in an easily understood language. This website goes into detail about nutrition basics and information that every person should know about choosing healthy dietary habits.  The website also provides other resources and interactive tools. This website is easily navigated and contains information about chronic conditions, physical activity and other health information pertaining to all age groups.(Bridget Bradshaw)

 

 

 

Original Creations: Self Care Review

 

Nutrition powerpoint.

     This powerpoint presentation is a brief overview of nutrition. It includes a list of seasonal fruits and vegetables as well as a recipe for each season. Nutrition.ppt (Bridget Bradshaw)

 

Physical Activity  

 

Journal Articles

 

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9, 58-65. doi: 10.1038/nrn2298

http://www.nature.com/nrn/journal/v9/n1/abs/nrn2298.html

     This journal explains the beneficial influence of physical activity through aerobic exercise on aspects of brain function. Both human and non human animal studies have shown that aerobic exercise can improve cognition and performance. Physical activity can help improve health, prevent obesity and improve academic performance. This article examines the positive effects of aerobic physical activity on cognition performance and brain function. It examines brain function at the molecular, cellular, systems and behavioural levels. Physical exercise is a lifestyle factor that might lead to increased physical and mental health. (Ashley Refshauge)

 

Garber , C., Blissmer, B., Deschenes , M., Franklin, B., Lamonte, M., Lee, I., Neiman, D., & Swain, D. (2011). American college of sports medicine position stand. American College of Sports Medicine, 43(7), 1334-1359. doi: 10.1249/MSS.0b013e318213fefb

http://www.ncbi.nlm.nih.gov/pubmed/21694556

     This article provides guidance to professionals who counsel and prescribe individualized exercise to adults of all ages. This article gives recommendations for adults with chronic diseases and disabilities. This article states the American College of Sports Medicine provides a recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness and flexibility in healthy adults. The article uses scientific evidence to demonstrate the beneficial effects of exercise. N exercise program should include cardiorespiratory, resistance, flexibility and neuromotor training to improve and maintain physical fitness and health. The exercise program should also be modified according to an individuals habitual physical activity, physical function, health status, exercise responses and goals. (Ashley Refshauge)

 

Erickson, K. I., Voss, M. W., Kim, J. S., Heo, S., White, S. M., Woods, J. A., Martin , S. A., & Pence, B. D. (2010). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7), 3017-3022. doi: 10.1073/pnas.1015950108

http://www.pnas.org/content/108/7/3017.abstract

     This article explains how hippocampal and medial temporal lobe volumes are larger in higher fit adults and how physical activity training increases hippocampal perfusion. The hippocampus shrinks in adulthood, leading to impaired memory and increased risk for dementia. Hippocampal volume declined when adults were inactive but higher fitness individuals has less of a decline, suggesting that fitness protects against volume loss. With less hippocampal decline, there was improvement in memory. (Ashley Refshauge)

 

Books

 

Kisner , C., & Colby, L. A. (2012). Therapeutic exercise: Foundation and techniques. (p. 960). Philadelphia, PA: F.A. Davis Company.

      The book Therapeutic Exercise Foundations and Techniques shows the most up to date exercise guidelines for individuals with movement disorders. The book had contributions from leading experts in the field, as well as encompasses all of the principles of therapeutic exercise and manual therapy. It includes spinal surgery and spinal manipulation. This manual is renowned and remains an authoritative source for exercise instruction for therapists and patients. (Ashley Refshauge)

 

Wilmore , J. H., & Costill , D. L. Physiology of sport and exercise. Champaign: Human Kinectics Publishers.

     The book, Physiology of Sport and Exercise seeks to build knowledge based on applying the principles learned in human anatomy and physiology to learn how the body performs and responds to physical activity. It offers a historic overview of sport and exercise physiology, essentials of moment, energy for moment, cardiorespiratory function, environmental influences, optimizing performance, special populations and physical activity for health and fitness. (Ashley Refshauge)

 

Weinberg, R. S., & Gould, D. (2011). Foundations of sport and exercise psychology. (p. 625). Human Kinetics.

     The book, Foundations of Sport and Exercise Psychology provides an introduction to the key concepts in the field of exercise and psychology. It provides students and new practitioners with a comprehensive view of sport and exercise psychology bridging the gap between research and practice. The book conveys principles of professional practice with the new world of sport and exercise. (Ashley Refshauge)

 

Media

 

(2014, January 07). UHN Patient Education [Web Video]. Retrieved from http://www.youtube.com/watch?v=EtNmtdoNrUM

     This video discusses exercise and why it is important. Many benefits of exercise include improved sleep, memory and attention, quality of life, cardio respiratory fitness and physical functioning, and weight management. Exercise also is good for a healthy heart and building muscles. Exercise can boost your mood by releasing good hormones called endorphins. It is important to listen to your body, start where you are and gradually build up allowing your body to adapt to physical activity. (Ashley Refshauge)

 

Lewis , P. (Producer). (2010, February 14). Self-care exercises "lewis circles" [Print Photo]. Retrieved from http://www.youtube.com/watch?v=11l9wavwq1I 

      This video discusses a self care exercise that is appropriate for most people. It can be done before or after most activities and is not age specific. The video shows how to do Lewis Circles and why they are important for minimizing head, neck, shoulder and low back pain and injuries. The video is done by Paul Lewis, RMT a personal trainer and physical therapist. (Ashley Refshauge)

 

Benecia, P. (Producer). (2012, Janury 06). Self-care fridays-grounding exercise [Web Video]. Retrieved from http://www.youtube.com/watch?v=A6M3f2SglTA

     This video is part of a series that helps to encourage self care. In this edition of The Flourishing Entrepreneur Laser Coaching Moment, it is about helping take time out for yourself. The point of this video is to help keep up energy levels through using grounding and meditation exercises. The goal is to get re-energized and refreshed in order to provide the highest level of service and your best at all times. (Ashley Refshauge)

 

Websites

 

Medlineplus: Exercise and physical fitness. (2014, February 24). Retrieved fromhttp://www.nlm.nih.gov/medlineplus/aboutmedlineplus.html

     MedlinePlus is the National Institutes of Health’s Web site for patients and their families and friends. MedlinePlus is produced by the National Library of Medicine, and offers information about diseases, conditions and wellness issues. MedlinePlus offers reliable and up to date health information for free. You can use MedlinePlus to learn about physical activity and how it affects and relates to health. (Ashley Refshauge)

 

American council on exercise. (2014, February). Retrieved from http://www.acefitness.org/aboutace/default.aspx

     The American Council on Exercise, ACE, is a nonprofit organization committed to the health and well being of Americans. ACE is a resource for fitness professionals and consumers, by providing comprehensive, unbiased, scientific research for the fitness industry. ACE is the largest nonprofit fitness certification, education and training organization in the world. ACE seeks to educate, develop, serve,  connect and build professionals and consumers in the fitness industry. ACE tries to identify industry trends and key health issues in the United States. ACE is devoted to educating its consumers about physical activity while inspiring, motivating and encourage healthy living. (Ashley Refshauge)

 

Exercise. (2014, February 24). Retrieved from http://exercise.about.com/

     This website seeks to offer advice on exercises, how to do exercises, the appropriate amount of exercise to do, different forms of exercise and exercise recovery. This website also offers fitness tools, such as fitness calculators, nutritional advice, videos, music and weightloss tools. (Ashley Refshauge)

 

Original Creations: Self Care Review

 

Sleep

 

Journal Articles

 

Bogels, S., Dewald, K., Meijer, A., Oort, F., (2013). Why sleep matters: differences in daytime functioning between adolescents with low and high chronic sleep reduction and short and long sleep durations. Journal of Cognitive & Behavioral Psychotherapies. 13(1a), 171-182. http://eds.a.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=891c0389-9e8f-4646-8b93-a34017321598%40sessionmgr4005&vid=2&hid=4208

     This article does a study with 794 adolescent students and compared students with long and short durations of sleep and long and short chronic sleep. It found that the students with low chronic sleep or an inadequate duration of sleep over a long period of time were more susceptible to lower performance and functioning during the day. (Taylor Lajoie)

 

Friedman, E., Ledermann, T., Lemola, S., (2013). Variability of sleep duration is related to subjective sleep quality and subjective well-being: an actigraphy study. PLoS ONE. 8(8), 1-9. http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0071292#pone-0071292-g001

     In this article, the Survey of Mid-Life in the United States (MIDUS) was used to see if the amount and quality of sleep a person got affected their subjective well-being. A group of white and African American men between the ages of 35-85 were studied. The study found that both races with inconsistent amounts of adequate sleep have lower subjective well-being. (Taylor Lajoie)

 

Jain, V., Jha, J., Paliwal, N., Pareek, A., Ratan, Y., Tomar, R. (2013). Sleep quality and sleep associated problems in female pharmacy students. Chronicles of Young Scientists. 4(2), 138-143. http://eds.a.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=2f359964-16be-4b5e-93f1-2bb59ddeccac%40sessionmgr4004&vid=1&hid=4208

     This article is about a study on the correlation between academic progress and health with sleep and the lack of adequate sleep of female pharmacy students of India. The study showed that there is a relationship between the amount of sleep a student gets and their academic status and every day health complaints. It also showed that students that did not get enough sleep and experience sleepiness during the day had a higher risk of developing a sleeping disorder. (Taylor Lajoie)

 

Books

 

Fulke, Pedr Vaughan, Sior. (2009). Neuroscience Research Progress : Sleep deprivation : Causes, effects and treatment. Hauppauge, NY, USA: Nova Science Publishers, Inc.

     This book discusses how stress and sleep are related and the effects of sleep deprivation on aging. Sleep deprivation impairs memory and cognitive function because it effects the changes in the brain’s neurochemical transmission, neuronal excitability, and cortical connectivity. It also discusses the effects of sleep deprivation on ill patients because sleep is crucial for body recovery such as tissue repair, endocrine and metabolic functions, and cellular immune function. (Taylor Lajoie)

 

Dement, W., Vaughan, C. (1999). The promise of sleep: A pioneer in sleep medicine explores the vital connection between health, happiness, and a good night's sleep.  New York, NY, US: Dell Publishing Co.

     This book discusses how sleep is the single most important key to a happy and healthy life. There is information on how over-the-counter sleep aids affect the body, and how to help improve issues of insomnia, and snoring. This author also gives the reader information to figure out how much sleep any specific individual needs and how getting that adequate amount of sleep can reduce the risk of developing any mental and physiological problems that can occur if one does not get enough sleep. (Taylor Lajoie)

 

Colten, H., Altevogt, B., (Eds.). (2006). Sleep disorders and sleep deprivation: an unmet public health problem. Washington DC: National Academies Press.

     This book talks about the physiology of sleep and how it affects the body to show how getting enough sleep improves longevity and health. This book says that 50 to 70 million Americans are experiencing difficulty sleeping and getting enough sleep due to stress and obesity. Sleep loss and a variety of sleep disorders have been linked to various health consequences that are detrimental to health. Sleep gives an individual energy, a clear mind, and is associated with high levels of productivity and performance. (Taylor Lajoie)

 

 

Media

 

 

Sleep: The Forgotten Key to Health and Wellness

      This YouTube clip is lecture from Dr. Ellen Hughes who discusses our nation’s issues with sleep debt. She explains the effects of inadequate sleep not only on the body, but how it can affect people and the environment around us because of the impairment on our alertness and functioning. Sleep helps our cognitive learning, performance and productivity throughout the day. (Taylor Lajoie)

 

Sleep Deprivation on Campus (College Health Guru)

     This YouTube clip gives some information from Dr. Robert Gorski about how sleep deprivation is vital to health and well-being. Sleep deprivation can impair judgment, memory, and motor skills in the same way as being intoxicated. (Taylor Lajoie)

 

 

A Happy You: Sleep & Happiness with Dr. Elizabeth Lombardo

     This YouTube clip shows Dr. Elizabeth Lombardo discussing the importance of sleep and how it impacts our health and happiness. Getting enough sleep is an important act of self-care in order for us to function properly throughout the day and keep a positive attitude. (Taylor Lajoie)

 

Websites

 

 

Obstructive Sleep Apnea: 5 Self-Care Strategies. Webmd.  http://www.webmd.com/ahrq/sleep-apnea-self-care

     This website discusses sleep apnea, which is ongoing interrupted sleep, and how it can be improved by eating healthy, losing weight if overweight or obese, treating allergies, limiting consumption of alcohol, and quitting smoking. Tending to these self-care tips can improve sleep disorders and in turn, improve well-being. (Taylor Lajoie)

 

Sleep Health. HealthyPeople.gov http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=38

     This website gives information on the health benefits of getting enough sleep, as well as the health risks and consequences of not getting enough sleep. Sleep is critical for an individual’s happiness and well-being. Getting adequate sleep keeps the immune system strong and the metabolism running efficiently to prevent diabetes. Not getting enough sleep increases the risk for heart disease, high blood pressure, and obesity. (Taylor Lajoie)

 

Why Sleep Matters. Healthy Sleep http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep

     This website focuses on the many benefits on sleep on health, as well as the consequences of low chronic sleep. It also discusses some of the theories scientists have proposed revolving around the explanation for why we sleep and how it may be linked to what happens when we are deprived of sleep. There are also links that will bring you to pages on what sleep is and what the different stages of sleep are and how they are regulated. (Taylor Lajoie)

 

Original Creations: Self Care Review

      

 Sleep- PowerPoint

This powerpoint presentation contains a summary of the benefits of sleep and some interesting facts to put the importance of sleep into perspective.

Fw 311 self-care pwpt.pptx (Taylor Lajoie)