Latest news with #Cording
Yahoo
20-05-2025
- Health
- Yahoo
Why You Shouldn't Sleep In When You're Tired—and What to Do Instead
Reviewed by Dietitian Kelly Plowe, M.S., RDHitting the snooze button in the a.m. may do more harm than good. Experts share what to do instead. Hydrating before coffee, exercising and getting outside in the morning are better-for-you options. Limiting alcohol before bed and getting enough vitamin D, omega-3s and glycine can help you struggle to log enough zzz's on a nightly basis, you're not alone. Almost 40% of Americans fall short of the recommended minimum of seven hours. Not getting enough sleep means the mornings can be rough, leaving you tempted to hit the snooze button. But falling back asleep for a few extra minutes of slumber could be doing more harm than good. According to Melissa Jaeger, RD, LD, 'Sleeping in might sound like the ultimate fix when you're tired, but it can actually backfire. Our bodies thrive on routine, especially when it comes to sleep. Oversleeping disrupts your natural circadian rhythm, which can leave you feeling groggier and less energized—almost like a 'sleep hangover.'' The good news is, there are science-backed strategies you can try when you're fighting that urge to sleep in. Read on to hear what nutrition experts encourage their clients—and you—to try instead. Related: Is 6 Hours of Sleep Enough? Here's What Experts Say Dehydration can impact the quality of your sleep. So, if you wake up tired and are tempted to hit snooze, drink a glass of water instead. Hydrating first thing in the morning can break that—dehydration, poor sleep, wake up tired, snooze button—cycle. The best part? A glass of water in the morning is a quick and inexpensive fix. Jessica Cording, M.S., RD, CDN, IFNCP, agrees that morning hydration is key: 'I usually recommend drinking a big glass of water when you wake up (before you have coffee) to hydrate. When we're tired, we're more likely to be dehydrated, and our cells need a little extra help so they can do all the jobs they have to do to take care of us.' A critical note to make here: Cording isn't saying no coffee. Instead, she suggests embracing the motto 'water before caffeine' to make sure you're starting your day off on the right foot and are setting yourself up for a solid night of slumber. Related: The Best Tea for Better Sleep, Recommended by Dietitians Exercise is not only good for your physical health—it can affect your mood and energy levels for your entire day. Jaeger and Cording recommend fitting in a form of movement first thing in the morning to fight off fatigue and reenergize your body. Science supports this, too. A systematic review and meta-analysis of 81 studies found that individuals who adopted a moderate-intensity fitness program noticed improvements in their energy levels and vitality with decreased feelings of fatigue. Being active gets oxygen moving throughout your body, increasing your blood flow. Exercise also stimulates endorphins, that feel-good neurotransmitter that tells your brain, 'Hey, this makes me happy!' Jaeger explains that your level of tiredness will likely dictate what form of movement you may find better that day, but she stresses that, whatever it is, fit it in: 'Whether it's going for a walk, a yoga session or a strength-training class, getting active early not only sets a positive tone for the day by improving energy levels and decreasing fatigue, but also supports better sleep quality at night.' Related: The 8 Best Stretches for a Better Night's Sleep, According to a Personal Trainer If you're tempted to hit snooze, hoping those few extra minutes of sleep will give you the energy you're lacking, focus on breakfast instead. Your first meal of the morning is literally 'breaking your fast,' delivering the fuel and nutrients your body needs for energy to start the day. Jaeger explains how a healthy breakfast can impact energy levels throughout the day. 'Incorporating a balanced breakfast into your routine supports healthy habits and helps set the tone for the day ahead. When breakfast becomes a fun, bright spot in your morning routine, getting out of bed is a little easier,' she says. Try one of our vibrant EatingWell reader-favorite breakfasts that take just 20 minutes or less to prepare! Rise and shine—it's outside time! Research reveals that light exposure plays an important role in helping to establish your body's natural sleep-wake cycle while also offering support for mood and mental health. Cording shares that even if it's only for a few minutes, daylight exposure can help establish and support a healthy circadian rhythm. 'Over time, this helps your body get into a good routine so you can get better sleep the night ahead. It can also help boost your energy and mood,' she says. There's power in making time for a mindful moment in the morning. It may seem impossible, but when you set aside even a few minutes, it's worth it. A meta-analysis explored how mindfulness-based stress reduction interventions (think: yoga or meditation) affect sleep quality and mental health for patients with insomnia. Researchers found that when implemented as part of a routine program, incorporating these interventions supported mental health and improved sleep quality. Some may opt for meditation, others find value in journaling—whatever time you have to catch a mindful breath, take it. Use these minutes as an opportunity to set your intentions for the day (sans electronics). Still want to do more to improve your sleep? We've got you covered. Consider these tips from Jaeger and Cording to help support better rest tonight. Keep the bedroom dark, cool and quiet. Research shows these are the three key pillars to supporting better sleep health. However, sometimes these may not be in our control, notes Cording. If this is the case, she encourages clients to use a fan to moderate temperature, a sleep mask to block light, and earplugs to quiet outside noise. Focus on key sleep-health nutrients throughout the day. Vitamin D, omega-3 fatty acids and glycine may help you get better sleep at night. These nutrients play a role in sleep health, supporting better sleep quality. Foods like salmon are rich in many of these nutrients, but generally speaking, eating a variety-filled, Mediterranean-inspired diet can also help meet these nutrient goals. Limit late-night munchies and drinks. Avoid large meals, alcohol and caffeine before bed. Ideally, you want to give yourself a few hours after eating before going to bed to allow yourself time to digest. Take a warm bath or shower before bed. Cording recommends this as a means to allow your body to cool off before hitting the sheets. She shares, 'As the body works to cool itself in response to the warm water exposure, this causes a drop in core temperature, helping you drift off more quickly.' Consider tracking your nutrition and sleep. Tracking your meals and sleep may help you identify patterns where you notice certain foods exacerbate sleep troubles, allowing you to modify your diet to get better rest. Fighting the urge to sleep in—even when you're tired—can benefit your sleep hygiene for the long haul. Nutrition experts share that when we routinely press the snooze button, we're upsetting our natural circadian rhythm. This causes our sleep-wake cycle to become out of balance, requiring even more energy to get it back on track. Instead, enlist the help of science-proven strategies, like drinking a glass of water first thing in the morning and fitting in movement, which can help restore your morning energy levels. Read Next: 4 Ways to Get a Better Night's Sleep, According to an Expert Read the original article on EATINGWELL
Yahoo
14-05-2025
- General
- Yahoo
Looking to transform your home's backyard? What to know about planning, budgeting
There's something special about being able to sit back and relax in the comfort of your own back yard. And as we find ourselves spending more time outside, some people may get the itch to finally turn their space into the outdoor oasis of their dreams. But while expansive patios layered with patterned lounge chairs, elaborate kitchens with built-in pizza ovens and roaring fireplaces might sound great, the process of achieving this is more complicated than it seems. "These backyard living spaces are a big investment. It's important that people do their due diligence and try to gain as much knowledge as they can on the process and the options available so they feel confident," said Thomas Flint, owner of Waldwick, New Jersey-based Thomas Flint Landscape Design & Custom Pools. "This way, when everything is said and done, there's no buyer's remorse." If you've got the urge to do a big backyard upgrade — something that goes beyond planting new flowers and adding fresh mulch — here is what you need to know. Rich Cording Sr., owner of CLC Landscape Design based in Ringwood, New Jersey, said that the overall most important part when upgrading your backyard space is developing a thorough and comprehensive plan. To do this, he said it's important to consult a licensed landscape architect because they are trained to know all of the ins and outs that the average person otherwise may notf. This not only refers to the actual appearance of the space, but also the function of the space. "I can't tell you how many times somebody builds something and then they find that there's no room to walk," he said. "One of the things we're trained to do as landscape architects is to define spaces, and then we connect those spaces with the proper traffic patterns." Similarly, Cording said most people aren't aware of all of the regulations — permits, zoning ordinances and stormwater management, among others — that they need to follow in order to complete these projects. These things, as well as instances where an engineer is required, can be identified and handled by a landscape architect. Cording said he offers free consultations, as well as more in-depth paid consultations, and creates a master plan for the project that addresses these regulations and outlines the project's design. This was echoed by Flint, who said he follows a similar process. For the design portion, he said he focuses on getting an understanding of what his clients' lifestyle is like and what they're looking to use their outdoor space for. They also take into account any future plans for the property, such as building a garage or putting on an addition, that they need to keep in mind. "It's a really intimate and close experience. It's something where you need to have a ton of trust and really good open communication," Flint said. "This is so much more than the patio or the material. The process of getting their is extremely important." Both Cording and Flint said that they rarely get clients that have a full understanding of what they want and how much it's going to cost them. A majority of people come to them without a budget in mind at all. While it's hard to get an exact estimate for what a project will cost, you can consult several professionals for a better understanding of what to expect. "We'll meet with someone, do a quick assessment of their property, get an understanding of what they're looking for and offer what we call a budget proposal. It is not a sales tool or a contract or an obligation to buy," Flint said. "It's nothing more than a document that outlines what the potential costs for their project would be based on past projects that we've done that had similarities." Cording said that in his case, he likes to provide clients with two sketches: one that is value driven and one that features all of the "bells and whistles." He said he also usually gives clients options that fall under a variety of price points. For example, when a client is looking for a fire pit, he'll show them several examples ranging from $500 to $10,000. "We will show them multiple options," Cording said. "We've had people start out with these grandiose visions, but we're able to show them different options that meet their budget." Cording also emphasized that consulting a landscape architect doesn't automatically mean that the cost of completing this project is going to become more expensive. He said they take the time to understand a client's expectations to ensure that they are adhering to their budget. Depending on what you're looking to do, the timeline for upgrading your outdoor living space can vary greatly. So it's good to not have any big expectations when it comes to this. Cording said that small projects, specifically those that don't require any permits, can typically be completed within a month. But for medium projects, which are those that do require a permit, will usually take more than two to three months because of the time it takes to get the permit. And for large jobs, including those that require permits and engineering, he said it can take anywhere from six to nine months before they can officially break ground. "What we're doing for a lot of these projects is providing people with a lifestyle. It changes the way they live. They're doing things that they never would have considered doing before," Flint said. "And until you go through this process and you come out the other side, you don't realize what you gain from doing these outdoor living spaces." Maddie McGay is the real estate reporter for and The Record, covering all things worth celebrating about living in North Jersey. Find her on Instagram @maddiemcgay, on X @maddiemcgayy, and sign up for her North Jersey Living newsletter. Do you have a tip, trend or terrific house she should know about? Email her at MMcGay@ This article originally appeared on Backyard upgrade tips from experts: Plan, budget, timeline
Yahoo
27-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
Yahoo
24-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
