Health and Human Services Professional Development

Alive and Sleep Deprived  by  Paige Crutchley, Guest Author   on   October 24, 2013   There are many things that take up your time: class, work, volunteering…sleeping. With so many responsibilities, sleep hours are often forfeited. You may find yourself asking, “How much sleep do I really need?” Unfortunately, there is not a definitive answer for this question yet. This is partly because it is not yet understood  why  we sleep. Additionally, sleep needs can vary greatly from person to person. In fact, your own sleep needs will vary across your lifetime. On average, professionals recommend that adults need 7 to 8 hours of sleep per night. Take Advantage of the Time You DO Have Set Aside for Sleep Make the most of the time you have dedicated for sleeping.  It can be quite frustrating if you are not actually sleeping for a significant portion of this time. Parenting experts recommend that bedtime routines for children include baths, reading,...

Alive and Sleep Deprived by   Paige Crutchley, Guest Author   on   October 24, 2013 There are many things that take up your time: class, work, volunteering…sleeping. With so many responsibilities, sleep hours are often forfeited. You may find yourself asking, “How much sleep do I really need?” Unfortunately, there is not a definitive answer for this question yet. This is partly because it is not yet understood   why   we sleep. Additionally, sleep needs can vary greatly from person to person. In fact, your own sleep needs will vary across your lifetime. On average, professionals recommend that adults need 7 to 8 hours of sleep per night. Take Advantage of the Time You DO Have Set Aside for Sleep Make the most of the time you have dedicated for sleeping.  It can be quite frustrating if you are not actually sleeping for a significant portion of this time. Parenting experts recommend that bedtime routines for children include baths, reading, or othe...

Eating for Energy: 4 Easy Tips by   Natasha Chong Cole, MPH, RD   on   June 5, 2014   We get it – you’re busy. You barely have time to sleep, much less go to the gym or cook a homemade meal. You fall asleep in class or at your desk, and you zone out every 15 minutes.  The good news is that nutrition can help improve your energy situation. The bad news is that none of these tips are a replacement for actual sleep, so be sure to catch your zzzzs 1.     Stay hydrated.  The human body needs adequate water to function, and sometimes fatigue is simply a result of dehydration.  Carry a water bottle with you as a constant reminder. Also, beware of vitamin waters, sports drinks, and energy drinks, which can contain a lot of sugar and/or caffeine. If you’re not a fan of plain water, try jazzing it up with  fruit or herbs .  Check out:  Better Beverage Finder 2.      Eat often . Meal timing is an importan...

You Are What You Eat: Can Diet REALLY Impact Depression???? by   Mikki Sherwood   on   September 15, 2014   ********************** Julia MacKenzie, guest author   With major depressive disorder (MDD) being so prevalent in the United States today, it is imperative that researchers determine how to stop the rise of this disorder. 19% of people diagnosed with MDD live in the United States. This statistic puts America as the second leading country for prevalence of MDD. Interestingly, the countries higher in income have the greatest number of MDD cases. While antidepressants are effective in adults much of the time, they also have side effects, risks, and non-compliance to the adherence of the drugs. For this reason it may be beneficial to use diet and nutrition to assist in the treatment of MDD. A European study concluded that those consuming a high number of trans fats from fast food restaurants increases the risk for MDD by almost 50%. On the other hand...

Dump My Caffeine Habit…NOOOO (Really, I don’t have to?) by   Melissa Crone, Guest Author   on   September 21, 2014 It is well documented that caffeine is a stimulant, meaning that it can increase alertness. In fact, we all know that too much caffeine can disrupt sleep patterns, causing a myriad of health issues. But, do you need to cut out caffeine completely in order to get a good night’s sleep? Researchers have discovered that the amount of caffeine you drink does impact sleep, but that does not necessarily mean to cut out caffeine entirely.  Early ingestion of a caffeinated drink is fine, just taper off your caffeine use throughout the day. You can still have your coffee in the morning, but reducing caffeine throughout the day can help you fall asleep faster and for longer periods of time. References Burgess-Champoux, T. L., Larson, N., Neumark-Sztainer, D., Hannan, P. J., & Story, M. (2009). Are family meal patterns associated with overall diet q...