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If you need yet another health reason to get enough sleep, here’s one that may wake you up: Science shows that a loss of sleep can make you eat more. And that doesn’t mean healthful salads and green veggies. Studies have shown that total sleep deprivation can trigger a reward system in the brain in response to food stimuli. But until recently researchers didn’t know if there was a similar relationship between everyday sleep loss and the brain’s reaction to food. Researchers looked at volunteers who entered a nine-day study period with a built-up sleep debt. Under ideal sleep conditions, scientists were able to show two things: That even small amounts of sleep loss can put the “brain at risk for hyperactivation to food triggers in everyday life, which could be a risk factor for obesity and lifestyle diseases.” These include metabolic disorder, the first step toward diabetes. Yet on the flip side getting the right amount of sleep appears to reduce this hypersensitivity to food stimuli. The study was published in the journal Sleep. Another study, published in the Journal of Applied Psychology, added work stress to the mix. Researchers found that when people came home after a hard day at work, they were more likely to eat their feelings if they were also sleep-deprived. Simply put, if you don’t get enough sleep, unhealthy… read on >

Pilates is an excellent exercise discipline that develops strength and agility, and you don’t need to take formal classes or use Pilates machines to get its benefits. Using a stability ball with floor exercises is tailor made to target your core — the muscles of your abdomen. Here are three to try from the American Council on Exercise. Note: Choose a ball between 7 inches and 10 inches in diameter. Roll-ups: Sit on a mat and place the ball between your legs. Raise your legs and slightly lower your back to make a V shape with your body. Your arms should be straight out in front of you. Now, keeping your legs elevated, engage your pelvic floor and abdominal muscles and slowly roll down your back, vertebra by vertebra until it’s flat on the floor. As you go, your arms reach up and behind your head until they’re flat on the mat. Touch the floor briefly and then roll back up. Build up to 10 repetitions. Leg Circles: Lie on your mat and place the ball under your right calf, just above the ankle. Point the toes of both feet and then make sweeping circles with your left leg, lifting it up and out to the left in a counter-clockwise direction. Repeat 5 times and then reverse to clockwise. Next place the ball under your… read on >

If 2020 is the year you’ve resolved to quit smoking, don’t start vaping. No matter what e-cigarette companies advertise, their products aren’t approved by the U.S. Food and Drug Administration as a safe and effective way to give up tobacco, the American Lung Association warns. And switching from tobacco to e-cigarettes isn’t quitting. “The simple truth is that e-cigarettes are tobacco products, and the Lung Association has been helping people avoid and quit using tobacco for decades,” said Michelle Caul, the association’s director for health promotions. She said misinformation about the health risks of vaping runs rampant, especially among young people. She offered these facts in a news release: E-cigarettes are tobacco products and no tobacco products are safe. Hospitalizations and deaths from vaping show that e-cigarette use is harmful. Quitting is ending addiction to nicotine, which can be difficult. E-cigarettes contain dangerous metals and toxic chemicals that can cause lung disease. “One of the biggest problems with e-cigarettes is that many times people become dual users, meaning they smoke cigarettes when they can and use vaping devices at other times,” said Dr. Albert Rizzo, chief medical officer of the association. “Using e-cigarettes is not safe,” he added. “A new study released in December found adults who currently or ever used e-cigarettes are 30% more likely to develop chronic lung disease, including asthma, bronchitis and… read on >

You made your resolution — this year was finally going to be the year you lost weight. But then your neighbor stopped by with a plate of cookies, and well, your resolve didn’t even last a day. Maybe next year? But instead of looking at your resolutions as a sweeping year-long project, what if you concentrated on making healthy changes every Monday? That way, if you slip up and dive into that pile of cookies, another chance to get it right is just a few days away. It’s called the Healthy Monday Reset, and the idea is to send you into the week with a fresh mindset. “What we really want people to do is implement a mindset change. If you think about the New Year’s resolution, you pick one day a year to start changes and if you fall off the wagon, it’s another year,” explained Ron Hernandez, the managing director of The Monday Campaigns. “But with Monday, you have 52 opportunities in a year. If you fall short one week, there’s always an opportunity right around the corner, so you don’t have to wait that long to make a change,” he said. This, Hernandez added, is something you can really integrate: “‘Monday, I will make better choices.’” A study conducted with Johns Hopkins Bloomberg School of Public Health found that people often describe… read on >

As much as people often love to talk about their feelings, it might be more productive to skip the conversations and write about your worries instead, according to research done at Michigan State University (MSU). The research, published in the journal Psychophysiology, provides the first neural evidence of the benefits of expressive writing, according to lead author Hans Schroder. He’s a former MSU doctoral student who is now doing research at the Laboratory for Translational and Affective Neuroscience at McLean Hospital, in Belmont, Mass. It turns out that writing about your stresses, anxiety and worries can free up your brain to accomplish other tasks more effectively. Researchers have long known that constant worry uses up mental resources. It’s as though anxiety is always running in the background. So when you add on, say, a stressful work project, you automatically force your brain to multitask, which is never a good thing. In the MSU study, Schroder’s team found that the participants who wrote expressively about their feelings were able to offload their worries and allow their brains to run efficiently, like a new hybrid car. On the other hand, study participants who didn’t write about their feelings — and stayed stressed — ended up guzzling more brain gas to accomplish the same tasks, like your parents’ old, inefficient clunker. The key takeaway is that offloading worry… read on >

A new brain scanning technique is shaking up what researchers thought they knew about Alzheimer’s disease. Researchers now say they can predict with reasonable accuracy which brain regions will wither and atrophy in Alzheimer’s by identifying the places where tau protein “tangles” have built up. “You could really predict which brain regions were going to get damaged just on the basis of the tau scans we took at the beginning of the study,” said lead researcher Renaud La Joie, a postdoctoral fellow at the University of California, San Francisco, Weill Institute for Neurosciences. “Where the tau was built up at the beginning of the study was very predictive of where the actual brain shrinkage was going to happen in the next year or two.” These findings support the growing contention that toxic tau proteins drive brain degeneration in Alzheimer’s more directly than the disease’s other hallmark, amyloid protein plaques, the study authors said. The scans also could allow doctors to predict how Alzheimer’s will affect individual patients, by tracking which brain regions have more accumulated tau tangles, La Joie said. “If you use tau scans in this group of patients with Alzheimer’s disease, it might actually help you have very precise expectations and very precise measures of what’s going to happen to the patient,” he said. For example, doctors might be able to predict which… read on >

After months of delay, the Trump Administration is expected to announce this week that it will ban mint-, fruit- and dessert-flavored e-cigarette cartridges, while allowing the continued sale of menthol- and tobacco-flavored vapes. The White House originally proposed a ban on flavored e-cigarettes — thought to be especially enticing to teens — back in September. But since then, the Administration had seemed to bow to industry and political pressures and back away from such a ban. As reported Tuesday by The New York Times, the new ban would have one important exception: Flavored liquid nicotine used in “open tank systems” will not be outlawed. That’s seen as a concession to the burgeoning vape shop business. Trump also hinted that the ban might not last long. “We think we are going to get back in the market very, very quickly,” he said at a New Year’s Eve news conference, held during a party at his Mar-a-Lago resort, the Times reported. “We have a very big industry. We’re going to take care of the industry.” Health advocates supported the ban, but said the exclusion of menthol could greatly weaken its effect. “The administration policy will fall well short of what is necessary to address this growing epidemic,” said Nancy Brown, CEO of the American Heart Association. “By allowing menthol flavors and flavored liquid nicotine used in open… read on >

(HealthDay News) — More than 5 million teeth are knocked out every year in children and adults, says the American Association of Endodontists. But knocked out teeth don’t have to be lost for good. Proper emergency action can save the tooth, so it can be replanted. If your tooth gets knocked out, the association urges you to: Pick up the tooth by the crown, not the root. If the tooth is dirty, gently rinse it with water. Re-position the tooth in the socket immediately, if possible. Keep the tooth moist at all times. See an endodontist or dentist within 30 minutes of the injury.

(HealthDay News) — Obesity can increase your child’s risk of cardiovascular disease, high cholesterol, high blood pressure and prediabetes, says Children’s Hospital Los Angeles. With minor changes, you can help your child maintain a healthy weight. To help your child safely shed pounds, the hospital encourages parents to: Reduce or eliminate sweetened beverages, including soda. Add more vegetables to family meals. Make sure your family is eating a high-fiber diet. Make sure your child is getting enough sleep. Eat together as a family as often as possible. Be a good role model. Enjoy healthy food in front of your child. Limit your child’s screen time to no more than two hours per day. Encourage your child to be active.

New Year’s Day is typically when you vow to start a new diet to take off any weight you put on over the holidays or have been carrying. This year, make your resolutions attainable — slight changes that improve health without making impossible-to-meet demands on yourself. If you enjoyed yourself last night, New Year’s Day morning is a time to relax, not stress out in the kitchen. For a great breakfast, consider a baked egg casserole. It can be prepped the day before and finished while everyone enjoys a morning beverage. Whole eggs are an unsung superfood loaded with nutrition. They contain all eight essential amino acids. They’re high in protein plus an important brain nutrient called choline, which is also essential for metabolism. If possible, shop for pasture-raised or organic eggs for their higher omega-3 fatty acid content. New Year’s Egg and Herb Casserole Olive oil cooking spray 6 eggs 2 cups skim milk 1 cup grated Parmesan cheese 1 tablespoon your choice of chopped herbs, such as rosemary or thyme 1 teaspoon baking powder 1/2 teaspoon freshly ground black pepper 2 cups diced lean ham Preheat oven to 350 degrees if cooking the casserole right away. Spray a 7-by-11-inch casserole dish with cooking spray. In a large bowl, whisk eggs, milk, Parmesan, herbs, baking powder and black pepper until well combined. Fold in… read on >

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All Sauce from Weekly Gravy:

How Does Missed Sleep Affect Your Appetite?

Have a Ball With These Exercises to Strengthen Your Core

Switching to Vaping Isn’t Quitting Smoking

New Year’s Resolutions Didn’t Stick? Try a Monday Reset

Writing Out Your Worries Really Works Wonders

Study Might Point Alzheimer’s Research in Whole New Direction

Trump Administration to Ban Most Flavored E-Cigarettes

Health Tip: Knocked Out Teeth

Health Tip: Help Your Child Safely Lose Weight

A Breakfast Fit for Making Your New Year’s Resolutions