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  • The Science of Sleep

    The more we learn about sleep, the more we realize how important it is to overall health. Sleep deprivation has economic effects; a recent study concluded that lack of sleep costs the U.S. economy up to $411 billion per year in low work productivity and mortality. According to the report, the U.S. loses just over 1.2 million working days per year due to sleep deprivation. The report also found that a person who sleeps less than six hours a night has a 13 percent higher mortality risk than someone sleeping between seven and nine hours.
  • Eating Healthy for Better Lipids and Heart Health

    Cholesterol is a waxy substance that is made in your liver and also comes from some food we eat. Too much cholesterol in your body can put you at risk for heart disease, heart attack or stroke. The biggest influence on blood cholesterol level is a mix of fats and carbohydrates in your diet. For most people, dietary cholesterol is not as problematic as once believed. According to the 2015 dietary guidelines, there is no available evidence showing relationships between consumption of dietary cholesterol and serum (blood) cholesterol and dietary cholesterol is no longer a nutrient of concern for overconsumption; even eggs are now okay.
  • It’s not just cardio anymore; the health benefits of resistance training

    The health benefits of aerobic training are well documented. People who regularly engage in aerobic exercise have higher levels of cardiovascular fitness. They have lower blood pressure, body fat %, blood cholesterol and blood sugar. They also exhibit lower rates of heart disease, hypertension, obesity, type 2 diabetes, osteoporosis, depression and some cancers.
  • Third-hand Smoke and Your Health

    Most of us are familiar with secondhand smoke (tobacco smoke from a burning cigarette, cigar or pipe). Third-hand smoke (THS), by contrast, is not as well known. Third-hand smoke is the toxic residue that remains on clothes, furniture or in dust after tobacco use. Third-hand smoke is also the smelly odor in a room, or on a smokers clothing. Smokers carry THS around with them wherever they go, and any object they touch will be contaminated with it. Third-hand smoke can be inhaled or ingested as dust and can be absorbed into the skin by direct contact.
  • E-cigarettes: What Does the Science Say?

    An increase in e-cigarette popularity is also observed in active duty populations. In the Air Force, e-cigarette use increased from 4.3 percent in 2017 to 5.4 percent in 2018. Kirtland is no exception to this trend with a 4.6 percent use in 2017 increased to 6.7 percent use in 2018. Some squadrons at Kirtland have e-cigarette usage rates of greater than 15 percent.
  • Health Effects of Smoking that Don’t Make the News

    Cigarette smoking is responsible for over 480,000 deaths per year in the United States. Most of us are familiar with the major negative health effects of smoking; cancer, heart disease, stroke, lung diseases, diabetes and chronic obstructive pulmonary disease. Smoking causes damage to our health in other ways, however, which are not as well known.
  • Eating Healthy the Simplified Way

    March is National Nutrition Month and a great time to start getting onto a healthy eating pattern.  A healthy eating pattern is defined as consuming all foods that fit together like a puzzle to meet nutritional needs without exceeding limits such as those for saturated fats, added sugars, sodium and total calories.  It doesn’t have to be as complicated as it is sometimes thought out to be like in some popular fad diets.  Good nutrition is simple and overcomplicating things can lead to stress and potential for failure. There are some easy key principles to follow a healthy eating pattern.
  • Beginning Weight Training 101: Where to Start?

    One of the most popular New Year’s resolutions is to start an exercise program. The dropout rate for beginners is high. This is particularly true for weight training. There is no weight training program which will work for everyone; however, there are basic principles most programs have in common.
  • Winter Nutrition Tips

    In the winter, we tend to reduce our physical activity, spend more time indoors, and consume higher calorie and sugar holiday comfort foods. This can set us up for poor nutrition/lifestyle choices. Also, when body temperature decreases it increases your appetite, as eating generates heat and helps warm your body. This can lead to over-eating and weight gain. Eating healthy in the winter is important for staying warm, keeping your immune system up, and to maintain a healthy weight.
  • Making Healthy Grocery Store Choices

    Going to the grocery store and making healthy choices can be difficult because there are so many different foods with multiple different ingredients. Sometimes we don’t even know what an ingredient is or what it is used for. However, there are a few things to keep in mind when you shop at the grocery store to simplify the process.
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