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Health Tips On Daylight Savings Time
Twice a year, switching between daylight saving time and standard time throws us off our usual routine. We might expect to feel a bit sleepy or maybe even a little “off.” But springing forward or falling back an hour can have other surprising effects: It’s linked to changes in our health, diet and even tendency to get into an accident.
“Sleep is a kind of outward symbol of the timing processes of our body,” explained Chris Winter, M.D., author of “The Sleep Solution” and president of the Charlottesville Neurology and Sleep Medicine clinic in Virginia. “Our bodies function on an internal schedule, from hormone release to body temperature to cognition – and sleep is linked to them all.”
Blame this one on the hormones. “Appetite in general is often not the body requesting food; it’s the body anticipating food,” Dr. Winter explained. “When your body knows you eat lunch around 12:30 p.m. or so every day, it anticipates and prepares for the meal.”
Your body receives those signals from hormones, like ghrelin, which increases our cravings so we’re motivated to eat, and leptin, which affects feelings of satiety. “These two hormones are intimately associated with sleep, which is part of why when we’re not sleeping well, we tend to overeat,” Dr. Winter said. “It’s a tight hormonal balance and daylight-saving shifts can absolutely throw it off.”
Speaking of being thrown off, you may find daylight saving time shifts make you feel mentally fuzzy or slow. Sleep disruptions can conversely affect cognitive performance.
Back in 1999, Johns Hopkins and Stanford University researchers published a comprehensive study that analyzed 21 years’ worth of fatal car crash data. They found a small but notable increase in car crash deaths on the Monday after the switch to daylight saving time in the spring: 83.5 deaths, compared with 78.2 deaths on the average Monday.
And studies of workplace-specific accidents have uncovered similar links. Research published in 2009 showed the Monday after switching to daylight saving time saw a 5.7 percent jump in workplace injuries, and nearly 68 percent more workdays lost to injuries, meaning they were more severe. These conclusions were reached by analyzing U.S. Department of Labor and Mine Safety and Health Administration injury data from 1983 to 2006.
Here again, disruptions in our normal sleep schedule can throw off hormonal balances. Lack of proper sleep can exacerbate depressive feelings, anxiety, irritability, and mental exhaustion.
Studies show even partial sleep deprivation can have a negative effect on mood, and as Dr. Winter pointed out, this effect can snowball: When you feel stressed and anxious thanks to lack of sleep from the previous night, it’s hard to settle down for that night’s rest, too.
If you have teens in the house, take special note: “The effects of [daylight saving time] can have more impact on adolescents,” said André U. Aguillon, M.D., assistant professor at the University of Toledo’s medical school and program director of the university’s Sleep Medicine Fellowship Program. “Not only do they require more sleep than adults, but their habitual sleep-wake timing is typically delayed.”
the spring forward has links to heart attack and certain strokes
“The heart has a pretty significant circadian rhythm,” said Winter, who has studied brain-blood flow during sleep. “We tend to see that disrupted sleep may make people more vulnerable when we wake up – not causing a heart attack but perhaps exacerbating underlying conditions.”
A 2014 U.S. study showed one hour of sleep during the “spring forward” to daylight saving time raised the risk of having a heart attack the following Monday by 24 percent compared to other Mondays during the year. By contrast, when “falling back” later in the year to gain an extra hour of sleep, heart attack risk fell 21 percent on the following Tuesday after returning to standard time.
tips to adjust: do’s and don’ts
Do get as much light as possible when you wake up. Sure, you may not feel like throwing open those curtains as soon as you open your eyes. But this is “by far the most effective way to jumpstart the change,” Dr. Winter said. “Your body sets its rhythm in large part by light.”
Do exercise in the A.M. This gets you up and moving, as well as exposing you to light and raising your body temperature – all great ways to wake your body up.
Do go to bed at your typical time Saturday night before the clocks change. “As we are a typically sleep-deprived society, we should take advantage of the extra hour of sleep,” Dr. Aguillon said.
Don’t over-caffeinate. Enjoy your morning cup, or whatever your usual coffee habit may be. But don’t alter your caffeine routine by, for example, chugging a cup or two in the afternoon because you feel a slump.
Don’t take a nap. “This is where people fall off the wagon,” Dr. Winter said. “They’re tired so they nap in the middle of the day, but then when it’s time to go to bed that night or the next night they’re not ready, which can have a bad snowball effect.”
The Best Orthopedic Shoes For Men 2018!
We’ve written about orthopedic shoes for women that actually look nice. To find out the best options for men, we spoke to Manhattan-based podiatric surgeons Jacqueline Sutera and Scott Melamed about orthopedic shoes that promote foot health without sacrificing style.
According to Melamed, the most common ailments affecting men’s feet include plantar fasciitis, Achilles tendonitis, sprains, strains, and fractures. Luckily, choosing the right shoes can help protect your feet and ankles from injury. Melamed suggests that buyers consider “how much mileage and what kinds of terrain [your shoes] will see, and how much time will you be standing.” To save your feet, Sutera also recommends tossing shoes before they wear out and varying styles throughout the week to reduce wear. Below, 17 of their recommendations.
The best orthopedic dress shoes
Both Melamed and Sutera recommend Cole Haan as a great option for both dressy and casual shoes that are stylish and comfortable. Melamed particularly likes the Zerogrand line, which features running-shoe-style notched rubber soles that promote flexibility. These oxfords even boast a breathable knit upper.
The Warren cap-toe oxford is Sutera’s choice, and it features a bit of a lift in the heel and rubber soles, which she finds “the most comfortable” and makes dressy shoes feel like sneakers.
Wearing the same style of shoe every day can take a toll on your feet. So if you’re wearing oxfords one day, switch to loafers the next, advises Sutera, to give your feet some variation. Try these classic wing-tip loafers with tassels from Florsheim, a brand that Melamed recommends.
Ecco is another favorite of our experts. Sutera likes that they offer a range of styles, from fashion sneakers to dress shoes. The Jeremy Hybrid is just that, offering the best of both worlds with its derby-inspired leather upper, removable insoles, and a wedged rubber sole. (It’s on sale, too.)
Chelsea boots are endlessly cool, and this pair by Allen Edmonds, a favorite brand of Melamed’s, feature “extra light” soles and a comfortable footbed.
And, of course, there’s Rockport, a Melamed-approved stalwart of the comfortable-shoe industry. You can’t go wrong with these all-black leather penny loafers that also provide shock absorption. They also happen to be on sale.
The best orthopedic casual shoes
“Vans are for teenagers, not for adult men,” says Sutera. Still, she recognizes that Vans and other slip-on-style sneakers are a popular choice for men. To make them more comfortable — the fact that they are super flat worries her — she suggests putting an insole inside, or simply avoiding walking and standing in them for long periods of time. Sutera recommends these slip-ons-meet-loafers by Cole Haan as a worthy alternative.
Sutera says that even varying it up between laced and non-laced shoes will give your feet some relief, especially if you have very high arches. If you want to get in on the white-sneaker trend, try a pair of these Sutera-approved GrandPros by Cole Haan.
Sutera also likes these leather sneakers by Ecco, whose “full anatomical last shape” is molded to your feet, according to the brand.
Melamed recommends Mephisto shoes for more casual options. We like these simple, perforated leather sneakers that have a cushioned and shock-absorbing rubber sole.
Merrell is another Melamed-approved brand, which is known for its hiking boots. We think these slip-on “after-sport mocs” are pretty cool in that trendy dad-look way.
The best orthopedic sandals
Flip-flops are generally a no-no, but these by Vionic — a brand started by a podiatrist who, full disclosure, Sutera does consulting work for — were designed for walking and features a leather upper as well as a rubber sole.
Israeli brand Naot is a favorite of Melamed’s, and these leather sandals look downright luxurious with their suede-covered footbed that will mold to your feet.
And don’t forget the Birks, a podiatrist-approved perennial favorite. These waterproof slides are perfect for the beach or the pool.
The best orthopedic sneakers
If being comfortable is your only concern, then opting for sneakers over regular shoes for everyday wear is, of course, always an option. Asics, New Balance, and Brooks are some of Melamed’s favorite brands. These Asics were recently recommended by freelance writer Steven John as the best all-around running shoe. It happens to look pretty sleek, too.
Here’s another Strat-approved workout favorite, this time by Brooks.
You can’t go wrong with a pair of New Balances, and the Fresh Foam Zante v4 is John’s pick for the best lightweight running shoes for travel.