Latest news with #NicoleAvena
Time of India
07-07-2025
- Health
- Time of India
Is your workout sabotaging your sleep? Experts warn against exercising at this time of day
Working out is great for your body but timing matters. A recent report highlights that late-night exercise can hinder sleep quality by elevating heart rate and metabolism. Experts suggest early morning workouts boost sleep, focus, and metabolism. If you must exercise at night, opt for calming routines like stretching or walking to help your body wind down. Tired of too many ads? Remove Ads When Sweat Disrupts Sleep Tired of too many ads? Remove Ads Heat, Hormones, and a Hijacked Wind-Down Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. (Image: iStock) So, When Is the Best Time to Work Out? Listen to Your Body Clock Tired of too many ads? Remove Ads It's late evening. You've had a busy day, skipped your morning jog, and now you're tempted to squeeze in a quick workout before bed. After all, some movement is better than none, right? Not so to a report published by sleep and wellness experts are sounding the alarm on late-night workouts. While exercise is undeniably crucial for physical and mental health, they caution that when you exercise could be just as important as how you exercise—especially if you value restful, uninterrupted Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate physical activity per week. For many, that translates to 20–30 minutes a day. But if you're squeezing in those minutes right before bedtime, you might unknowingly be compromising the quality of your sleep.'Working out before bed won't cause problems for everyone,' says Dr. Aric Prather, a sleep expert and co-developer of Headspace's Finding Your Best Sleep program. 'But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down.'Dr. Nicole Avena, a research neuroscientist and expert in brain health and wellness, explains the science behind the struggle: 'Your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate during high-intensity workouts . It takes time to return to a relaxed state. If you exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down.'One lesser-known reason why night workouts may be problematic lies in body temperature. According to Dr. Angela Holliday-Bell, board-certified physician and host of The Art of Sleep, the body needs to cool down by about one to two degrees to initiate deep sleep. 'Exercising before bed can hinder your ability to fall asleep because it raises your body temperature,' she notes. Add to that the rush of stimulating endorphins, and you've got the perfect storm for a restless said, not all movement is off the table. Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. 'Activities like yoga can help to stretch and relax your muscles without spiking your adrenaline,' says Dr. Avena. 'These movements allow your mind and body to relax and reduce stress.'Dr. Holliday-Bell supports this view, advising that bedtime routines should focus on calming the system rather than invigorating it. 'It's best to avoid exercises that are too strenuous, as they can cause the body temperature to be elevated too long, making it difficult to fall asleep.'Morning, says research. Dr. Avena points to studies that show people who exercise earlier in the day tend to sleep longer and enter deeper, more restorative sleep stages. One 2014 study found that morning workouts helped participants spend 75% more time in slow-wave sleep—the kind your body craves for true only that, but morning exercise sets a more focused, health-conscious tone for the day. 'Starting your day with a workout makes you more aware of your dietary choices throughout the day,' Dr. Avena adds. Some studies even suggest that workouts between 7 a.m. and 9 a.m. are especially effective for weight loss and the warnings, the consensus is clear: some exercise is still better than none. The key lies in balance and timing. Regular movement, even when not perfectly timed, reduces stress, regulates circadian rhythms, and enhances overall sleep quality—so long as the body is given adequate time to cool down and Holliday-Bell advises against intense workouts within three to four hours of bedtime, but if that's the only time you can be active, she recommends a strong wind-down routine to counteract the stimulation. Whether you're an early riser or a night owl, experts say your body will often tell you what it needs—if you're willing to listen. If you're tossing and turning at night after that late HIIT session, it might be time to reconsider your Dr. Prather puts it, 'Exercise can help you sleep better… but not if it gets in the way of your ability to wind down.'So next time you reach for those dumbbells at 10 p.m., you might want to consider trading them for a yoga mat—or simply a good night's sleep.
Yahoo
07-07-2025
- Health
- Yahoo
Experts Reveal Surprising Reason You Should Never Work Out Before Bed
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Daily exercise is part of a healthy lifestyle. According to the Centers for Disease Control and Prevention (CDC), adults should log at least 150 minutes of physical activity per week—that's about 20 to 30 minutes a day. And if you haven't gotten your workout in by nighttime, you might be tempted to sneak in some exercise before bed. Meet the Experts: Nicole Avena, M.D., research neuroscientist, expert in nutrition and diet, brain health and wellness; Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep; Aric Prather, Ph.D., sleep expert and co-developer of Headspace's Finding Your Best Sleep program. But experts say you should think twice: Working out at night could make it harder to fall asleep and stay asleep. And since sleep is crucial for health and wellness, are you really better off skipping exercise or sacrificing shut-eye? To find out, we asked experts if it's ever a good idea to work out before bed, the best type of exercise to do at night, the best time of day to work out, and more. Working out before bed won't cause problems for everyone. But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down—making it harder to fall asleep, says Aric Prather, Ph.D., sleep expert and co-developer of Headspace's Finding Your Best Sleep program. When you do high-intensity exercise, your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate, and it takes time to return to your normal and relaxed state. 'This means if you were to exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down,' says Nicole Avena, M.D., research neuroscientist, and an expert in nutrition and diet, brain health, and wellness. When your body isn't relaxed before bed, it's harder to fall and stay asleep. Working out can also increase your body temperature. 'And since a 1- to 2-degree drop in body temp is needed in order to transition to and maintain sleep, exercising before bed can hinder your ability to fall asleep,' says Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep. Plus, the endorphins released during exercise can be stimulating and make it harder to fall asleep. If you're going to exercise before bed, experts recommend sticking to low-intensity exercises. 'Activities like yoga or going on an evening walk can help to stretch and relax your muscles without spiking your adrenaline,' Dr. Avena says. These movements can improve your sleep by allowing your mind and body to relax while reducing stress. Dr. Holliday-Bell agrees that gentler exercises, like yoga or stretching, are ideal before bed. 'It's best to avoid exercises that are too strenuous. as they can cause the body temperature to be elevated too long, making it difficult to fall asleep,' she explains. The best time to exercise is whenever you can fit it in, says Prather. But research suggests that morning is a particularly great time to work out, says Dr. Avena. One 2014 study found that people who worked out in the morning slept longer, experienced deeper sleep cycles, and spent 75% more time in the most restorative stages of slumber (for both mind and body) than those who exercised later in the day. Research also suggests that people who exercise earlier in the day find it easier to stay focused and tend to make healthier food choices, says Dr. Avena. 'Starting your day with a workout can set a positive tone, making you more aware of your dietary choices throughout the day,' she explains. There's also the thought that working out in the morning boosts metabolism. One recent study found that early-morning activity—between 7 and 9 a.m.—could help with weight loss. Another study suggests that late-morning exercise could be more effective than late-evening exercise in terms of boosting the metabolism and burning fat. 'Being active in the morning improves my ability to concentrate, focus, and retain information throughout my workday,' Dr. Avena notes, anecdotally. And since studies have shown that exercise may help decrease overall stress levels and improve well-being, this makes sense. Exercise is thought to help you sleep better for several reasons, says Prather. First, exercise reduces stress. 'Stress is one of the biggest reasons why so many have chronic sleep problems, and getting regular exercise has been shown to be a reliable stress-buster,' says Prather. Second, regular exercise helps regulate your circadian rhythm—your internal clock. 'This stability makes [the] time we wake up and the time we get sleepy at night reliable,' Prather explains. Third, some evidence suggests that exercise can improve slow-wave sleep, which is the deepest sleep cycle and the one most often linked to restoration, he adds. Exercise can also cut down the time it takes for someone to fall asleep and reduce the number of times they wake up in the middle of the night, says Dr. Avena. 'Overall, it results in a deeper and more restful night's sleep if you give your body enough time to properly cool down before bed,' Dr. Avena says. Regular exercise is one aspect of good sleep hygiene, but it's not the only one. 'Be sure to create a supportive wind-down prior to bed and disconnect from work and other things that keep your mind buzzing at least an hour before you want to get to sleep,' Prather says. Avoiding alcohol a couple hours before bed and cutting caffeine consumption by early afternoon will also help you get better sleep, he notes. Keeping a consistent schedule is also key when it comes to getting good sleep—meaning you should try to wake up and go to sleep around the same time each night. 'Having a consistent and non-stimulating bedtime routine can help protect against stress and make it easier to fall asleep,' says Dr. Holliday-Bell. 'Sleeping in a bedroom space that is dark, quiet, cool, and clutter-free can lead to better sleep as well.' Getting natural light exposure first thing in the morning also helps to reinforce your circadian rhythm, making it easier to wake up and fall asleep. Although research shows that working out before bed can disrupt your sleep schedule, any exercise is better than no exercise, says Dr. Holliday-Bell. 'Try not to exercise within 3 to 4 hours of your bedtime,' she says. 'However, if that is the only time you can be physically active, it is still recommended that you do so, just be mindful of having a strong bedtime routine.' And pay attention to how your pre-bed workouts are affecting you. If you're struggling to fall or stay asleep, try switching to low-impact or low-intensity exercise before bed. Or move your high-intensity workouts earlier in the day, says Dr. Avena. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Buzz Feed
06-07-2025
- Health
- Buzz Feed
Best & Worst Hot Dogs Ranked By Nutritionists
OK, so hot dogs aren't the world's healthiest food, but admit it: If they weren't on the menu at summer barbecues, it'd feel like losing a friend. Fortunately, with a growing number of healthier hot dogs hitting supermarket shelves, it's become possible to indulge and still go easy on your body. You just need to know what to look out for. First things first: 'Avoid traditional or ballpark-labeled hot dogs,' Nicole Avena, a New York-based nutrition consultant, told HuffPost. 'These are usually the highest in sodium and contain the most additives and preservatives.' All processed meats are a health risk ― they've been linked to certain types of cancer, like colorectal cancer, because of the way they're preserved. But there are a few types of meat that offer less risk than the standard beef hot dog, Avena said. Look for a label that indicates whole beef, turkey or chicken, as opposed to mechanically processed and separated meats. Another important factor is sodium content. 'Choose hot dogs that have less than 400 mg (or less than 20% of the daily value) of sodium per serving,' said Gretchen Zimmermann, senior director of cardiometabolic care for Vida Health. (The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 mg per day.) Other indications of a higher-quality hot dog are if they're uncured and nitrate- and nitrite-free, and have minimal ingredients. 'Overall, uncured chicken or turkey hot dogs would be a better option, because they're usually lower in saturated fat and less processed than beef,' Avena even if the label says 'uncured,' 'no nitrates added' or 'all natural,' it doesn't mean these options are necessarily healthier. Natural preservatives, such as celery powder and celery salt, may sound better, but there's no evidence they're safer, so it's still best to minimize your intake. The same goes for veggie dogs: Choose dogs with minimally processed ingredients, such as tofu, instead of heavily processed soy protein concentrate or isolate. 'An occasional processed veggie dog isn't likely to be harmful, but these soy ingredients haven't been well-studied, so there are still some concerns about their safety,' said Samantha Cassetty, nutrition expert and co-author of Sugar Shock. To save you time scanning nutrition labels, here are the healthiest and the least healthy store-bought hot dogs, according to nutritionists. A healthy beef option: Organic Valley Uncured 100% Beef Hot Dogs 'The Organic Valley hot dogs boast healthy ingredients like organic grass-fed beef, organic spices, garlic and onion powder (although celery powder is used as a preservative),' Zimmermann they're uncured, this makes them your best bet for avoiding high amounts of carcinogens -- and compared to traditional dogs, they're lower in calories, sodium and saturated fat. A healthy beef option: Applegate Naturals Do Good Dog Uncured Beef Hot Dogs Applegate Naturals Do Good Dogs are made with regeneratively sourced beef that's 100% grass-fed. They use just four simple ingredients: beef, water, salt and spices.'You are what you eat, and a healthier diet for the animal you're consuming means a healthier diet for you too,' said Marissa Meshulam, a registered dietitian based in New York City. An unhealthy beef option to avoid: Ball Park Brand Prime Uncured Beef Franks Even though the packaging says 'uncured,' it only takes one glance at the nutrition facts to know these hot dogs aren't the best Dietary Guidelines for Americans recommend limiting calories from saturated fat to less than 10% of one's total calories per day to promote heart health. 'A 2,000-calorie diet would equate to less than 20g of saturated fat per day,' Zimmermann said. 'The Ball Park Prime Uncured Beef Franks provides nearly half that amount in one serving.' Even before the bun, ketchup and other salty condiments and accessories are added, these hot dogs pack a whopping 710mg of sodium in one serving, as well as 230 calories, 20g of fat, 9g of saturated fat, 2g of carbohydrates and 9g of protein. Bottom line: Yikes. A healthy pork blend: Applegate Naturals Natural Stadium Beef and Pork Hot Dogs 'Applegate Naturals uses antibiotic-free beef and pork to make these without any preservatives — just natural spices and herbs,' said Amy Shapiro, a New York-based registered dietitian. The franks contain no fillers and no added nitrates or nitrites (except for those naturally occurring in sea salt and celery powder). A healthy pork blend: Seemore La Dolce Beet-a Pork Sausages The pork used to make these sausages is animal welfare-certified, and the dogs themselves are minimally processed. 'Plus, the brand adds fresh beets, garlic and fennel, which further boosts the nutrient content,' Meshulam are no preservatives or phosphates, and the only nitrates or nitrites are those that naturally occur in cultured celery powder and sea salt. An unhealthy pork blend to avoid: Kayem Beef & Pork Hot Dogs These dogs contain a boatload of fat and sodium, as well as corn syrup and dextrose (two types of added sugar), mystery flavorings and preservatives. 'This can indicate the company uses pork byproducts to produce their product, not lean pork or beef,' Avena said. A healthy turkey option: Organic Valley Uncured Pasture-Raised Turkey Hot Dogs These turkey hot dogs are made using meat from animals that have been humanely raised, and the hot dogs are free from fillers and potentially harmful salt sources like sodium nitrates and nitrites, Zimmermann said. They also contain 20% less sodium than the leading organic brand. A healthy turkey option: Applegate Natural Uncured Turkey Hot Dog The turkey dogs from Applegate Farms are as clean as it gets — the turkey is organic and humanely raised with no antibiotics, and the hot dogs themselves contain no fillers or preservatives. 'They simply contain organic turkey and organic spices and herbs,' Shapiro said. 'They're a lean and light option, coming in at 70 calories each with under 4g of fat.' An unhealthy turkey option to avoid: Ball Park Brand White Meat Smoked Turkey Franks Ball Park's turkey franks contain mechanically separated turkey, which, 'to keep it simple, means the meat isn't coming from a good part of the turkey,' Meshulam said. 'It's more likely ground-up bone paste.' They're also loaded with sodium, at almost 600mg per dog. ('That's more than I recommend in a full frozen meal,' Shapiro said.) A healthy chicken option: Applegate Organics Great Organic Uncured Chicken Hot Dog 'This is an excellent choice for a hot dog with just a handful of ingredients, including organic chicken, water, sea salt and spices,' Zimmermann said. 'There are no artificial or naturally occurring nitrate or nitrite sources either, like celery powder, making it one of the best summer grilling hot dog options.' A healthy chicken option: Bilinski's Mild Italian Chicken Sausage with Bell Peppers The line of chicken sausages by Bilinski's are another excellent summer grilling option. 'Not only are they made with only organic chicken breast, water and spices, they're pretty lean,' Meshulam said. The brand's mild Italian option has only 2.5g of fat per dog (0.5g of that being saturated fat) and 13g of protein. An unhealthy chicken option to avoid: Gwaltney Original Chicken Hot Dogs While Gwaltney's chicken dogs are lower in fat, they contain mechanically separated chicken, which means 'you're not just eating chicken meat, but also tendons, veins and skin,' Shapiro said. On top of multiple sodium sources in the ingredients, this hot dog uses 'natural' flavors, which may contain unknown chemicals added during the manufacturing process. 'The word 'natural' isn't regulated by the FDA and can mislead consumers,' Zimmermann said. 'Overall, the high sodium content and long list of ultra-processed ingredients make this chicken dog a no-go.' A healthy vegetarian option: Upton Naturals Updog Vegan Hot Dog This vegan hot dog alternative has a texture similar to meat. 'It contains 19 grams of protein from vital wheat gluten or seitan (the main protein of wheat),' Avena said. 'The limited ingredients and preservatives make it a great meat-free hot dog option.' A healthy vegetarian option: Jack & Annie's Jackfruit Sausages Many 'not dogs' out there contain iffy ingredients (like soy protein isolate), inflammatory oils (canola) and lots of stabilizers and additives to make them taste good. 'While they're 100% better for the environment, they're still very processed products and may not be that much better for your health,' Meshulam said. Instead, go for a real plant-based protein (like tofu, beans or legumes). Jack & Annie's Jackfruit Sausages, for instance, are made with a base of jackfruit — a plant that eats like your favorite meat — and prepared with natural seasonings. An unhealthy vegetarian option to avoid: Lightlife Smart Dogs To make these non-meat dogs taste like meat, Lightlife uses a lot of processed ingredients, including soy protein isolate, 'a very processed and broken-down form [of] soy I tell my clients to avoid,' Shapiro said. 'They also use three different sweeteners, soy and canola oil, guar gum and xanthum gums, too — so many ingredients that cause inflammation in the body.' What if your favorite hot dog is one of the 'unhealthy' options listed above? If any of your go-to dogs made the 'steer clear' list, it doesn't mean you have to ghost them. 'Going to barbecues and eating less healthy foods are part of living a joy-filled life,' Cassetty advice? If you feel that no family barbecue is complete without a Ball Park frank in your hand, then have one and enjoy. Just don't make hot dogs a way of life.'The occasional hot dog at a barbecue when you're otherwise eating a mostly healthy diet isn't going to wreck your health,' Cassetty said. 'So pick the one you'll enjoy and be mindful of your diet as a whole.'
