It goes without saying that we need to sleep in order to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions. Both adults and children need 6 or more hours of sleep every night for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean that your body is getting the rest that it needs. A lot of people toss and turn all night, don’t feel like getting out of bed in the morning and drink plenty of coffee to avoid drowsiness during the day. If you’re suffering from such sleep problems, then you need to improve the quality of your sleep. Here are a few top tips on how to boost your sleep quality.
 
1 – Sleep in a Cool, Dark & Quiet Room
 
Sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused and this disrupts your sleep. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of sleeplessness. To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom.
 
Too much heat can also disrupt your sleep quality. To keep cool while you sleep, make sure you keep the window open and ensure the room is well ventilated. If you still find that you’re too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers.
 
Noise is yet another thing that can have a detrimental impact on the quality of your sleep. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you sleep. If it’s noisy outside your bedroom, try sleeping with earplugs.
 
2 – Avoid Caffeine In The Evening
 
As you probably know, coffee is a rich source of caffeine. This chemical changes the brain’s chemistry by binding with sleep inducing receptors known as adenosine in order to keep you awake. The stimulating effects of caffeine can wreak havoc on your sleep because they take hours to wear off. Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed.
 
3 – Get Comfortable Before You Sleep
 
There are many ways to get comfortable before going to bed and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature and this helps to improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of sleep.
 
4 – Try Essential Oils
 
Essential oils such as cedar wood, roman chamomile, sandalwood, valerian or lavender oil are all natural relaxants and can help you have an amazing night’s sleep. If you’re having a bath before bed, try putting a few drops of your favorite essential oils into the bath and then allow the aromas to work their magic. Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room while you sleep.
 
5 – Unwind Before Bed
 
One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before you sleep. You can do this by disconnecting from the Internet, switching off the TV and your other electronic devices and then spending the last few hour of the day doing a relaxing activity. Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for sleep.

The National Sleep Foundation (NSF) recently released the key indicators of good sleep quality, as established by a panel of experts.

The key determinants of quality sleep are included in a report published in Sleep Health. They include:

• Sleeping more time while in bed (at least 85 percent of the total time)
• Falling asleep in 30 minutes or less
• Waking up no more than once per night; and
• Being awake for 20 minutes or less after initially falling asleep.

Summary
If you’ve been struggling to get a good night’s sleep, I hope the advice in this article helps to enhance your sleep quality. These 5 tips are very simple to implement but surprisingly effective. So give them a try today and start enjoying the best sleep of your life.

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If you or someone you know have recently moved and are having trouble sleeping, this is a very helpful guide which includes:

* How to create a positive sleep routine
*Mattresses that help with sleep
*List of gadgets and sleep apps that help with falling asleep

For more info: Click here for 10 Tips for Better Sleep!

Pickleball has rapidly gained popularity over the past decade, captivating players of all ages and skill levels. This paddle sport, which combines elements of tennis, badminton, and ping pong, offers a unique and exciting experience for those looking to engage in a fun and competitive activity.

Originating in the mid-1960s, pickleball was created by Joel Pritchard, Bill Bell, and Barney McCallum in Washington state. The game was initially invented as a form of entertainment for their families, who were bored one summer afternoon. Using a badminton court, a perforated plastic ball, and homemade wooden paddles, they crafted the first pickleball game.

One of the reasons for pickleball's appeal is its accessibility. Whether you are a seasoned athlete or a beginner, pickleball offers an inclusive environment where players of all skill levels can compete and have fun. The game is played on a small court, roughly a third the size of a tennis court, making it easier to cover ground and engage in fast-paced rallies. The lightweight paddles and plastic ball also contribute to the game's accessibility, as they are easier to handle than traditional tennis rackets and balls.
 
Pickleball is known for its unique set of rules, which further adds to the excitement and strategy of the game. Unlike tennis, where the server has two chances to get the ball in play, pickleball only allows for one serve opportunity. Additionally, the serve must be executed underhand, making it more challenging for players to generate power. These rules level the playing field and create a more dynamic and engaging experience for all participants.

Furthermore, pickleball fosters a strong sense of community and social interaction. Many clubs and recreational centers offer pickleball programs, where players can join leagues, attend tournaments, and participate in social events. This sense of camaraderie has led to the formation of tight-knit pickleball communities, where players not only compete against each other but also support and encourage one another to improve their skills.

From a health and fitness perspective, pickleball offers numerous benefits. The game requires constant movement, agility, and quick reflexes, providing an excellent cardiovascular workout. The repetitive swinging motion of the paddle also helps to improve hand-eye coordination and strengthen the upper body. Moreover, pickleball is a low-impact sport, making it ideal for individuals who may have joint issues or are looking for a less strenuous alternative to high-intensity activities.

Pickleball is the fastest-growing sport in the U.S. It grew nearly 40 percent between 2019 and 2021 alone. Now there are a whopping 36.5 million pickleball players in the U.S., according to January 2023 data released by the Association of Pickleball Professionals.  

In conclusion, pickleball has become a beloved and thriving sport that captivates players of all ages and backgrounds. Its accessibility, unique rules, sense of community, and health benefits have contributed to its widespread popularity. Whether you're a seasoned athlete or a beginner looking for a new hobby, pickleball offers a fun and engaging experience that is sure to keep you coming back for more. So, grab a paddle, find a local court, and join in on the pickleball craze!

For pickelball courts in Colorado Springs, click link.

Aging is an inevitable part of life, and as we grow older, we often seek ways to maintain our vitality, mental acuity, and overall well-being. In this quest for healthy aging, adaptogens have emerged as natural allies. These remarkable herbs and plants possess the ability to help the body adapt to stressors, potentially slowing down the aging process and promoting a healthier, more vibrant life. In this article, we'll explore the fascinating world of adaptogens and how they can play a crucial role in your journey towards healthy aging.

Understanding Adaptogens
Adaptogens are a class of herbs and plants known for their unique ability to help the body adapt to stress, whether it's physical, mental, or environmental. They work by promoting balance within the body's stress response system, helping it cope more effectively with challenges and reducing the negative impact of stress on overall health.

The Benefits for Healthy Aging
1.    Stress Reduction: Chronic stress is a significant contributor to premature aging. Adaptogens help regulate the body's stress response, reducing the production of stress hormones like cortisol. This can lead to improved mental clarity, emotional well-being, and even better sleep—all of which are essential for healthy aging.
2.    Enhanced Energy and Vitality: Many adaptogens, such as Rhodiola Rosea and Eleuthero (Siberian Ginseng), are renowned for their ability to boost energy levels and combat fatigue, helping you stay active and engaged in life.
3.    Improved Cognitive Function: Adaptogens like Ashwagandha and Bacopa Monnieri have been studied for their potential to enhance cognitive function, memory, and mental sharpness, promoting better brain health as you age.
4.    Balanced Immune Function: A strong immune system is key to healthy aging. Certain adaptogens, like Astragalus and Reishi mushrooms, have immune-boosting properties that help protect against age-related illnesses.
5.    Anti-Inflammatory Effects: Chronic inflammation is a common factor in many age-related diseases. Adaptogens like Turmeric and Ginger possess anti-inflammatory properties that can help reduce inflammation and support joint health.
6.    Cellular Protection: Some adaptogens contain antioxidants that combat oxidative stress, protecting your cells from damage and potentially slowing down the aging process.

Prominent Adaptogens for Healthy Aging
1.    Ashwagandha: Known for its anti-aging and stress-reduction properties, Ashwagandha can help improve overall vitality and well-being.
2.    Panax Ginseng: This adaptogen is prized for its potential to boost energy, enhance cognitive function, and support cardiovascular health.
3.    Holy Basil (Tulsi): Holy Basil is known for its ability to reduce stress and promote mental clarity, making it an excellent choice for healthy aging.
4.    Rhodiola Rosea: Renowned for its energy-boosting and anti-fatigue effects, Rhodiola can help combat age-related tiredness and promote vitality.

Incorporating Adaptogens into Your Healthy Aging Routine
To make the most of adaptogens for healthy aging, consider the following tips:
1.    Consult a Healthcare Professional: Before introducing adaptogens into your routine, consult with a healthcare provider, especially if you have underlying health conditions or are taking medication.
2.    Choose Wisely: Select adaptogens that align with your specific aging goals and individual needs. Different adaptogens offer distinct benefits, so research or seek advice to find the right ones for you.
3.    Consistency Matters: Adaptogens often yield the best results when taken consistently over time. Follow the recommended dosage on the product label or as advised by your healthcare provider.
4.    Combine with a Holistic Approach: While adaptogens can be a valuable addition to your regimen, they work best when combined with a holistic approach to healthy aging, including a balanced diet, regular exercise, and stress management techniques.

In conclusion, adaptogens offer a natural and powerful way to support healthy aging. By helping your body adapt to stress, enhancing vitality, and promoting overall well-being, these herbs and plants can be valuable allies on your journey to a more vibrant and fulfilling life as you age gracefully.

Source...
Functional Fitness and Nutrition

Will Winsborrow, ACSM-CPT
        Certified in Mid-Life Functional Fitness
Stevie Winsborrow, NDTR, LMT
        Certified in Functional Medicine Nutrition

In today's fast-paced world, where work and personal commitments often take precedence, it's easy to neglect our health. However, the importance of healthy habits cannot be overstated, particularly when it comes to preventing chronic diseases. Chronic diseases, such as heart disease, stroke, diabetes, and cancer, are responsible for a significant number of deaths. The good news? Many chronic diseases are preventable, and by adopting a few simple habits, we can significantly reduce our risk.

Maintain a Balanced & Nutritious Diet
First and foremost, maintaining a balanced and nutritious diet is crucial for preventing chronic diseases. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides our bodies with essential nutrients, vitamins, and minerals. It also helps us maintain a healthy weight, which is a key factor in preventing chronic diseases. Conversely, a diet high in processed foods, added sugars, and unhealthy fats increases our risk of developing conditions like obesity, diabetes, and heart disease. Therefore, it's essential to make conscious choices when it comes to the food we consume.

Engage in Regular Physical Activity
Regular physical activity is another cornerstone of a healthy lifestyle. Engaging in moderate-intensity exercise for at least 150 minutes per week, or vigorous-intensity exercise for 75 minutes per week, has been shown to reduce the risk of chronic diseases. Exercise helps maintain a healthy weight, lowers blood pressure, improves cardiovascular health, and strengthens the immune system. Incorporating activities such as walking, jogging, swimming, cycling, or dancing into our daily routine can make a significant difference in our long-term health.

Get Your ZZZ!
Adequate sleep is often overlooked but plays a vital role in preventing chronic diseases. During sleep, our bodies repair and regenerate cells, regulate hormones, and strengthen the immune system. Chronic sleep deprivation has been linked to an increased risk of obesity, diabetes, heart disease, and even certain types of cancer. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule to reap the benefits of a well-rested body and mind.

Manage Your Stress
Stress management is another critical aspect of maintaining good health and preventing chronic diseases. Prolonged stress takes a toll on our bodies, increasing the risk of conditions such as hypertension, heart disease, depression, and anxiety. Finding healthy ways to manage stress, such as practicing mindfulness, engaging in hobbies, spending time with loved ones, or seeking professional help when needed, is essential for our overall well-being.

Avoid Tobacco & Limit Alcohol Consumption
In addition to these lifestyle habits, avoiding tobacco and limiting alcohol consumption are vital in preventing chronic diseases. Smoking is a leading cause of many chronic diseases, including lung cancer, heart disease, stroke, and respiratory conditions. Quitting smoking or never starting in the first place can significantly reduce the risk of developing these diseases. Similarly, excessive alcohol consumption can lead to liver disease, certain cancers, and cardiovascular problems. Moderation is key, and it's important to know and respect our limits when it comes to alcohol consumption.

Schedule Regular Check-ups & Screenings
Regular check-ups and screenings are also crucial for preventing chronic diseases. Many conditions, such as high blood pressure, high cholesterol, and certain cancers, often show no symptoms in their early stages. By undergoing routine screenings and check-ups, healthcare professionals can detect and treat these conditions before they progress into more serious problems. Prevention is always better than cure, and early detection can be lifesaving.

In conclusion, adopting healthy habits is the most effective way to prevent chronic diseases. Maintaining a balanced diet, engaging in regular physical activity, getting enough sleep, managing stress, avoiding tobacco, limiting alcohol consumption, and undergoing routine check-ups are all integral parts of a healthy lifestyle. By making these habits a priority, we can significantly reduce our risk of developing chronic diseases and enjoy a long, fulfilling, and disease-free life. Remember, our health is our greatest asset, and taking care of it should be our top priority.

For more helpful information, click here: 5 Healthy Habits That Prevent Chronic Disease

1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.

2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna.

3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich.

4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well.

5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping.

A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen!
Let us know which summer super foods are your favorite…Comment Below

Read more here: Super Foods

Eat Plenty of Summer Super Foods for a Healthier Diet!