CSHS Wellness Committee

As teenagers, we should get at least 9 hours of sleep every night. But, according to the National Sleep Foundation, we aren’t getting enough. And, as we get older, we get even fewer hours of sleep per night. This is partially due to all the electronic devices typically found in a teen’s room; including cell phones, mp3 players, and TVs. Another contributor is the early hours in which we have to go to school; teenagers are biologically more adaptable to sleeping in late. For example, if your bus comes at 6:30 in the morning and it takes you an hour to get ready, you’d have to go to bed at 8:30 p.m. to get the required minimum number of hours of sleep. But, with athletic events, such as basketball games, which can run as late as 9, and other social events, going to bed that early is impossible.

Sleep deprivation results in mood changes, trouble waking up early, irritability,  trouble focusing, caffeine addiction in an attempt to function normally, and carelessness, such as when driving.

How to get more sleep:

• Have a set time and routine to get ready for bed.
• For athletes, do homework and other assignments before or during school; don’t procrastinate until after the game.
• Taking a long, hot bath can help you relax, but avoid showers at night, which wake you up. 
• Exercise, but not within 3 hours of bedtime.
• Only use your bed for sleeping. Do not text, talk on the phone, do homework, or watch TV in bed.
• Stop eating at least three hours before your bedtime.
• Lower cafeine consumption, especially in the afternoon.
• Dark, cool rooms are the best environment for sleep. It is best for the bedroom to be kept around 60˚ but still slightly humid. Try getting a humidifier for your room.

www.k-state.edu, www.sleepfoundation.org

Choosing the right workout depends on your goals.  Want to lose weight?  Start with a low-impact or non-impact aerobic activity and work up to at least 30 minutes almost every day.  If you want to build muscle, design a program using free weights, weight machines, exercise tubing or calisthenics.  If you want to be more flexible, try yoga or a simple stretch routine that covers all major muscles.

Please post information for the committee here by leaving a comment.

NRG Powered by Choice is a grassroots campaign to make healthy easy. Developed by teens, for teens – it gives you a voice and a choice about what it means to eat healthy and be active.

Visit their website today!  http://www.poweredbychoice.org/

We are all interested in ways to live a more healthy life. Whether it is to exercise a little more or to go on a diet and not eat all the junk food, we have tried it all. Check the site below for some practical tips to get started on the path to wellness!

http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today

By:  Will Clower

Posted:  April 28, 2009

Eat less salt, lower your risk of heart failure.

We know this, but are often not coached very well on how to achieve it. For example, in this research report, researchers found that patients THINK they are lowering their salt by having a few less shakes on their food at the table.

But this is NOT where the salt is coming from. In fact, about 70 percent of the sodium in the American diet comes from processed food products — like canned soups, lunch meats and fast food, not from salt added to home-cooked meals.

Some of the highest-sodium foods eaten by the study participants included hot dogs, sausage and bacon, canned soups, salad dressings, condiments, fast food, lunch meat, bread, pizza, processed entrees, prepared grits and cornbread.

The take-home message is this: a little salt on your broccoli is okay but, even with that, you will drastically lower your total intake by simply eating real food. And the safest way of all is to just make your own food in your own home. That way, you can leave the bucket o’ salt in your cupboard and out of your dinner!

Check out this site:  Salt By Stealth

If you are serious about muscle gain, then you may have considered using muscle supplements. Here is an interesting article concerning a particularly infamous, though completely legal, muscle supplement:

http://www.fitness-events.com/creatine-side-effects.htm

We’ve all heard myths and rumors about amazing weight loss. Well, these miracle products aren’t always what they claim to be. Here is a site that tells the myths and facts about some of these products.     http://www.win.niddk.nih.gov/publications/myths.htm

In this video, Beth Shaw, creator and founder of YogaFit, Inc., demonstrates 3 tummy-toning exercises used in yoga. When added to your regular workout, the side plank, boat pose, and yoga crunch can help strengthen your core in time for summer.

Click here:  Yoga for a Flat Belly