Jennifer Aniston on the red carpet. (Photo by Axelle/Bauer-Griffin/FilmMagic)

Jennifer Aniston says bring on the bread basket.

In a recent interview with People, the Friends star shared that she is changing up her longtime lower carb diet in favor of cutting herself some slack.

"[I] started to give myself a break, allowing yourself to have pasta, a sandwich," Aniston told the outlet. "Everyone's very afraid of the bread basket, and I'm no longer afraid. As long as it's all done in moderation."

Anistons protein and vegetable-heavy diet is one shes talked about at length before. In a 2016 article for ELLE, she spoke about how a typical day of eating includes salad, egg whites and avocado. She admitted that it was her then-husband, Justin Theroux, who finally convinced her to indulge in pasta as a rare treat. "I don't know whether I should thank him or hate him for that, she joked at the time.

That same year, she explained to Yahoo of her diet, Im good at keeping my starches to a minimum. I dont like white foods, and Ill always cut back on some breads if Im trying to slim down for something special.

Now, however, pasta and bread arent the occasional treats they once were and experts gave a thumbs up to Anistons decision.

Its important to eat a variety of foods that contain protein, carbs and fat because each macronutrient plays a unique role in helping our bodies and brains function optimally, Alissa Rumsey, MS, RD, nutrition therapist, and the author of Unapologetic Eating, tells Yahoo Life. Plus, carbs are satisfying, and they taste good! If you try to avoid carbs, youll likely find yourself constantly craving them, which is distracting and leads to an unhealthy relationship with food. On the other hand, when no food is off-limits, any intense cravings or obsessive thoughts you have about food will likely fade. Chances are, youll end up eating a balanced diet without overthinking it.

Dr. Amy Lee, Head of Nutrition for Nucific, adds, Carbohydrates are our bodys main source of energy, but you need to feed your body the right carbs in order to fill it with the right fuel. Returning to a more balanced diet can help you feel more energized and ensure youre getting the right amount of nutrients every day, but understanding portions is important to actually have a balanced diet.

Story continues

While theres certainly no reason to fear the bread basket, Dr. Lee points out that in order to get the most satisfaction out of eating carbs, you should focus on ones that are high in fiber.

There is nothing wrong with bread in general, she notes, but sometimes, it is the type of bread we end up eating that is the issue. Bread made from white flour and sugar which makes up the majority of our meals isnt the healthiest option. And when we are at a Mexican restaurant, we may end up eating the basket of chips and salsa followed by three to four more tortillas that come with our entre. It is this mindless eating of carbs that gets us in trouble.

Still, Rumsey warns that its never a good idea to cut out any food group completely.

She tells Yahoo Life, While someone may be able to restrict carbs in the short term, eventually this restriction causes a boomerang effect and our body's starvation response wins out, typically leading to binge-type behavior on carbohydrate-rich foods.

Fortunately, Aniston doesnt have to worry about that anymore: There are no food rules in place for this star.

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Jennifer Aniston is eating bread again and thats a good thing, say experts. Heres why. - Yahoo Life

This diet is the healthiest for you heart

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This diet is the healthiest for you heart - FOX31 Denver

Intermittent fasting is an umbrella term for diets that restrict food intake to certain time windows. These diets can include fasting for several hours, or even days, at a time.

The dietary practice has become increasingly popular in recent years as a way to lose weight and improve health. The reason for its popularity may be that people consider it easier to maintain than some other diets.

Findings from studies show that intermittent fasting could help reduce weight, blood pressure, insulin sensitivity, and cholesterol.

However, so far, studies investigating the dietary practice in humans have found that although it is safe and effective, it is no more effective than other diets that restrict calorie intake.

A major challenge for researchers is being able to distinguish between the health and weight loss benefits specific to fasting and other diets.

Scientists from the University of Bath in the United Kingdom recently headed an international collaboration between research institutions in the U.K., Switzerland, and Taiwan to conduct a study investigating the specific effects of intermittent fasting.

Echoing previous research, the teams findings suggest that alternate-day fasting and daily energy restriction are similarly effective for weight loss.

However, while weight loss from daily energy restriction mostly came from reducing body fat, for those who were fasting, just half of the total weight loss came from body fat. The other half came from fat-free mass.

The researchers published their findings in Science Translational Medicine.

The scientists recruited 36 lean, healthy adults in the U.K. between 2015 and 2018 for the study and monitored their baseline diet and physical activity for 4 weeks. They then randomly allocated the participants to one of three groups of 12.

The participants in the first group, the energy restriction group, consumed 75% of their normal energy intake each day.

The second group used two methods of weight loss: fasting and energy restriction. They fasted on alternate days and consumed 150% of their regular calorie intake on their eating days.

The third group did not face any energy restriction. They fasted on alternate days and consumed 200% of their regular calorie intake on their eating days.

The fasting groups consumed no energy-providing nutrients during their fasting periods. This ensured that their dietary interventions were standardized and allowed enough time for fasting-related bodily functions to activate.

The participants underwent various lab tests before and after the 3-week intervention. The researchers also monitored the participants diet and physical activity levels throughout and extracted fat tissue samples from some individuals.

Those on energy restriction diets lost an average of 1.91 kilograms (kg) at the end of the study period. Meanwhile, those fasting with energy restriction lost an average of 1.60 kg, and those fasting without energy restriction lost an average of 0.52 kg.

To explain their results, the researchers say that the difference in body mass between the energy restriction groups may be partly due to a reduction in physical activity, and thus energy lost from heat production, in those who fasted.

They did not observe decreased physical activity among those who fasted without energy restriction, however.

The researchers also noted that all of the groups lost similar levels of visceral fat over the study period. Visceral fat is fat that the body stores around the abdomen, and it is linked to type 2 diabetes and heart disease.

No short-term changes in metabolic health such as blood sugar levels, cholesterol, and blood pressure or fat tissue gene expression occurred among the study participants. This, say the authors, may be because the participants were not overweight at the start of the study.

The researchers conclude that reduced physical activity during calorie-restricted fasting may limit weight loss and that people should include physical activity as part of alternate-day fasting diets to get the best weight loss results.

They note, however, that they cannot completely explain weight loss from fat-free mass in fasting diets, as no participants chose to provide skeletal muscle samples. Another limitation, they explain, is that their dietary intervention only lasted 3 weeks.

Many people believe that diets based on fasting are especially effective for weight loss or that these diets have particular metabolic health benefits even if you dont lose weight, senior study author Prof. James Betts commented on the teams results.

But intermittent fasting is no magic bullet, and the findings of our experiment suggest that there is nothing special about fasting when compared with more traditional, standard diets people might follow, he continued.

Most significantly, if you are following a fasting diet, it is worth thinking about whether prolonged fasting periods [are] actually making it harder to maintain muscle mass and physical activity levels, which are known to be very important factors for long-term health.

Prof. James Betts

Though intentional calorie restriction is not always feasible long term, eating nutrient-dense foods those high in fiber, vitamins, minerals, adequate protein, and healthy fats will often fill you up better than foods that are not nutrient-dense, Kristin Kirkpatrick, MS, RDN, who was not involved in the study, told Medical News Today. The more you feel full, the less you eat. If you eat without limit, you may not be as successful as someone not fasting but restricting calories.

Given this, I am not that surprised about the findings. However, its important that the benefits of intermittent fasting are well-documented in the data. You just need to pay attention to nutrition as well, she added.

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Is intermittent fasting or calorie restriction better for weight loss? - Medical News Today

WAUSAU, Wis. (WAOW) -- It's the most popular weekend for grilling out, 4th of July weekend.

But do you know how to do it without setting off fireworks in your gut?

One thing to keep in mind, the internal temperature of your meat.

"We plan on grilling out and making sure the meats the appropriate temperature. My husband is always a stickler about using a meat thermometer, and then probably taking everything inside as soon as we're done eating. And make sure that we get it in the fridge and we're safe about what we're eating," said Melinda Pauls of Wausau.

Experts say, safety begins before you start cooking.

If you plan on making both chicken and burgers do so one at a time, especially if you like your burgers rare.

"So you want to make sure you do your chicken first and then clean up your area before you bring out your burgers. That burger isn't going to reach 165 temperature which is going to kill anything that would've got on it from the chicken," said Matt Adams, Zillman's Meat Market.

Meats aren't the only concern, those side dishes pose hazards of their own.

Especially if they're made with mayonnaise, for example, potato salad can spoil in less than two hours.

"Depending upon your overall health it could put you into the hospital and there are a number of deaths that happen nationwide each year. We're hoping to avoid all of that by properly handling things and it can be addressed that way," said Dale Grosskurth, Director of Environmental Health & Safety, Marathon County Health Department.

Just to keep it safe, experts say you should put everything on ice as soon as you're done eating.

More food safety tips can be found here.

Read more from the original source:
Is your food safe to eat? Grilling tips for 4th of July weekend - WAOW

While its normal for your body to retain water, if youre holding on to too much, it can cause unwanted bloating and discomfort. And if your goal is to shed extra pounds, water weight can make it difficult to measure your progress. Believe it or not, water can make your weight fluctuate anywhere from two to four pounds per day!

If youre trying to lose water weight, the good news is that there are many healthy and safe ways to do it. Heres what to know.

Also known as water retention, water weight is extra water stored in your bodys tissue.

Water weight is the amount of ones total body weight that is attributable to the water within the body, says Dr. Uma Naidoo, nutritional psychiatrist, professional chef, nutrition specialist, and author of the bestselling book This is Your Brain on Food. Under healthy conditions,about 50-60% of our total body weight is estimated to be water, which can fluctuate in response to a variety of factors. These include diet, hormones, cardiac health, kidney function, exercise, body temperature, and more.

Related: Are You Gaining Weight Despite Regular Exercise and a Healthy Diet? This Might Be Why

Ironically, dehydration is a very common cause of water weight, says Dr. Tricia Pingel, NMD. When youre dehydrated, your body lacks the water it needs to function, so it retains the water you do consume at a higher rate. In addition, water helps flush out your kidneys, which are responsible for maintaining proper water balance in the body.

Mineral deficiencies can also cause excess water weight. A very common deficiency is magnesium. In fact, consuming magnesium has been successful in reducing water weight is associated with premenstrual water retention, Dr. Pingel explains.

Stress also affects water retention. Long-term stress increases cortisol, the stress hormone, which has an impact on your fluid retention, Dr. Pingel states. Cortisol triggers the release of Anti-Diuretic Hormone (ADH), which signals your kidneys to manage water balance differently.

Another culprit of water retention? Diet. High sodium intake is a common cause of water weight.

The body holds onto the water if needed to balance out what we eat, or will excrete water when such dilution isnt needed. The bodies of those who consume a high salt diet will retain more water in efforts to neutralize theexcess sodium, Dr. Naidoo explains.

A diet high in sugar and carbohydrates can raise sodium levels. High sugar/simple carbohydratediets may increase insulin levels in the body which can also lead to increased sodium and, thus, water retention, Dr. Naidoo states. It is also worth noting that for every gram of carbohydrates that our bodies store as glycogen for energy later on, it also stores three grams of water.

For women, it could also be that time of the month.

Women, specifically, experience water retention duringcertain stages of the menstrual cycleas high estrogen and low progesterone levels can influence the body to hold on to excess water, says Dr. Naidoo.

Underlying medical conditions could also be to blame. There are also medical causes for water retention such as heart disease, problems with kidney function, imbalance in hormone levels, and more, Dr. Naidoo explains. These underlying causes need to be assessed by a medical professional.

Related: PMS Diet: Foods That Help PMS & PMDD

The first step is talking to a healthcare professional. Always speak to your doctor before trying to rid yourself of what you think is excess water weight, sometimes called edema, says Dr. Naidoo. For example, individuals with early heart failure may have swelling around their ankles and feet. Individuals often also feel some relief when their doctor prescribes a diuretic pill that forces the body to excrete excess water.

In terms of lifestyle changes, there are many ways to reduce the amount of water our bodies retain, some of which may be healthier than others.

Dr. Naidoo explains, A simple step is to take a look at your diet and remove excess salt or added sugars. Following a diet specifically rich in potassium and magnesium, as well as fiber-filled vegetables, healthy fats and clean proteins is an ideal way to promote not only optimal gut health and mental health, but healthy cellular environments throughout the body which are conducive to normal proportions of water weight.

Dietary changes can be a powerful tool in helping you create a sense of balance. Other lifestyle changes include exercise, adequate hydration, and sleep, Dr. Naidoo adds.

It depends on the underlying cause of the water weight.

If youre concerned about water weight, speaking to your doctor is a key factor in case there is an underlying medical cause. For those dealing with chronic or excess water retention, this may be related to your heart, and you may need medication to help rid your body of the excess water. Early signs of kidney disease can be detected by blood tests your doctor can order, Dr. Naidoo states.

However, if youre on a low sugar or low carb diet, you will lose water weight first, which could make you dehydrated.

Related: The Importance of Proper Hydration

Oftentimes when individuals go on weight-loss diets, such as low-sugar or low-carb diets, and they lose a lot of weight fairly quickly which could lead to dehydration if fluids or electrolytes are not replenished, Dr. Naidoo explains. They lose water weight first because for every gram of carbohydrates that our bodies store for energy later on, it also stores three grams of water.

The same principle applies to consistent extreme exercise. Without proper recovery and hydration, you will become dehydrated, Dr. Naidoo adds.

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Over time, dehydration can lead to low blood pressure, muscle damage, cardiac issues, urinary and kidney problems and seizures, all of which can be detrimental to brain health and physical health, says Dr. Naidoo. Of note, too, is that someone who is dehydrated may experience higher levels of anxiety.

Next, read about 20 drinks that can help you lose weight (its not just water!)

Read more:
How to Lose Water Weight: What Is Water Weight, and How Can You Lose It? - Parade Magazine

Louise Finney| Fort Smith Times Record

Eating a 3-inch perch is about like looking for lice in a head of long, thick hair. Ive done both. My childrens father, Papa Gary, missed crappie season in Keota this spring because of excessive rain. He resorted to pond fishing, driving 60 miles to Sister Patsys pond in Parks. She keeps a swath of meadow bush hogged to the pond from Keener Road to accommodate family fishers there are many. During the 1950s and '60s, during my years at home in Parks, everyone fished. Today, acquaintances talk about football; then we talked about fishing.

Uncle A.B. often reminiscenced, Nowgirls, fish we catch today in Fourche River are nothing compared to those Jim, Sethand I caught years ago. Why, we pulled carp and buffalo out of the river this long. I cant vouch for exactly how long those fish were, but they looked mighty big to my little eyes. Do bear in mind that Mamas three brothers were big-time fishermen and big storytellers. If they couldnt pull fish out on a hook, they knew alternate methods of taking home fish for supper. I will not describe these methods. We all understand that times have changed. I recognize that everyday accepted practices during my childhood in rural Arkansas are now considered to be insensitive andinhumane even downright barbaric.

Shortly before Son Clayton and Daughter Lee Annas last visit, Papa Gary caught a nice string of fish from Patsys pond. As always, he froze the fish to cook during their visit. Papas pond catches weremostly perch that most would have been thrown back,or in todays jargon would have been "caught and released. On the other hand, in our family every fish at least 6 inches long is a keeper. I learned to eat 3-inch perch (length after the head is removed) at Uncle A.B.s table. Uncle A.B. scraped the fish, contending that the skin sealed in natural oils, improving its taste and nutritional value. Even on the rare occasion that he caught a fish large enough to filet, he would never think of wasting that sweetest meat around the bones. Eating fish demanded the art of picking out the bones, either before or after taking a bite before swallowing.

I do not remember an adult ever picking fish off the bone for me. Uncle A.B. demonstrated his technique while explaining, Now watch carefully, girls. Hold the fishs tail with your left hand like this. With your right thumb and index finger, carefully pinch the meat next to the tail. Gently pull the meat away from the tail. With practice, you will be able to remove the meat from the bones in one solid slab. See? It is now safe to eat the fish without worrying about bones. Here, you turn the fish over and practice removing the meat like I showed you.

Eating small perch takes time and patience, thusyoung children were taught how to eat safely without assistance. After all, adults were hungry too. Wisely, Uncle A.B. told us what to do just in case a bone escapesdetection and becomes stuck in your throat. His cornbread was made with homegrown yellow corn, stone-ground in Waldron, providing a coarse-textured meal. A big bite of cornbread swallowed deliberately never failed to clear my throat, eliminating the need for further intervention, for which I am grateful. I shudder to imagine the intervention Mamas four siblings may have used. Perish the thought!

Sitting at Papa Garys table eating 3-inch perch, I began a continuing contemplation of life. For the first time in 20 years, my nuclear family sat alone together, carefully picking meat from the bones of miniscule fish; quietly, painstakingly, peacefully in the process of transferring the crisp brown fish from the platter to the plate to the bone pile bowl in the tables center. I found the intentional act bound us in reverie of a time and place embedded deep within, feelings ever present, even if not perceived. Such feelings of family unity, complacency, contentmentand peace seem rare in todays fast paced, electronic world. Screens and activities distract us from knowing ourselves and those around us. We move robotically through a maze of sights, soundsand business, determined to move to the next game level or next step up the corporate ladder, oblivious to the authenticity of ourselves and others.

As I continue to contemplate life, I dream of family from the days of simple mundane tasks performed together, laughing and talking about nothing, yet everything. Last night I dreamed about Mothers paternal uncle, O.K. Gilbreath, whose daughter Joy was my age. Sitting around their kitchen table in Mena, long after finishing a meal, Uncle O.K.s soft, gentle voice teased and shared stories of his boyhood in Parks with his feisty, widowed mother, three brothersand two sisters. As an aside, one evening he smiled as he drank sweet iced tea and asked, Have you ever considered that we boil water to make tea and then add ice to make it cold?We add sugar to make it sweet and then lemon to make it sour? Wouldnt it be fun to sit around a family table long enough to think of such useless yet invaluable trivia?

I compared eating 3-inch perch to looking for lice in a head of long, thick hair. I do speak from experience. The morning of Lee Annas kindergarten Halloween party at Woods Elementary School, Mrs. Furlow called from the school office. Mrs. Finney, the nurse informed me that Lee Anna has head lice. You will need to come pick her up immediately. Horrified, I called Dr. Watts before getting Lee Annafor instructions to rida childs head of lice, which involved a bottle of clear, vile liquid. Lee Anna was undoubtedly the only little witch at a school party whose black hat concealed a pile of long, blonde hair saturated in lice killer. Unfortunately, my precious daughter was forced to endure the scourge twice more during kindergarten. I mastered the art of spotting and removing head lice, which requires the same careful attention as eating a 3-inch perch.

Im glad Papa Gary missed crappie fishing. Just think, had I not eaten those 3-inch perch, I would not have connected with the time and place that established my core values, my authentic self. I would not have begun the continuing contemplation of life that is restoring my balance and bringing me peace.

Read more:
Eating small perch takes time and patience - Times Record

HARRISBURG, Pa. (WHTM) The Pa. Department of Health sent a message Friday asking Pennsylvanians to continue following healthy eating habits and heat safety during the Fourth of July holiday.

While enjoying Fourth of July festivities and food, remember to follow grilling and food safety tips, Acting Secretary of Health Alison Beam said. Since Pennsylvania summer weather can get very hot, it is extremely important to keep perishable foods refrigerated and not sitting out in the heat. Also, remember to properly handle raw meats to prevent foodborne germs, which can lead to food poisoning.

The CDC is providing tips to practice food safety during the summer months. Recommendations include dividing cooked foods into shallow containers and store them in the refrigerator or freezer to rapidly cool if you are preparing food ahead of time. They also recommend tossing any marinades or sauces that touched raw meat as soon as possible.

The CDC also says to continue using clean plates and utensils when taking cooked meat off the grill.

Continuing to keep food refrigerated and to thaw any frozen foods in the fridge, not on the counter. Thawing food on the counter can help quickly grow bacteria.

Those going out for the Fourth of July holiday should use hand sanitizer and disposable wipes, and to only buy food from licensed vendors.

The Dept. of Health also says to be good neighbors and check on people that may have limited mobility or not have an easy way to escape the heat. Gov. Wolf and his administration sent a reminder on how to prepare for hot temperatures back in June.

Anyone who experiences food-related illnesses can visit their health care providers or call 1-877-PA-HEALTH to speak with a public health nurse.

Continued here:
Pa. Department of Health ask Pennsylvanians to stay safe this holiday weekend - ABC27

Summertime can bring extra challenges for people with diabetes. Research suggests that hot weather can lead to health issues for people with diabetes, making you more sensitive to high temperatures and humidity.

You may find it harder to keep your blood sugar levels under control, and you may be at increased risk for developing heat exhaustion.

So, when the weather heats up, its important to closely monitor your blood sugar levels and watch for possible symptoms that your body is not handling the heat very well. That way, you can take action before the situation becomes serious.

Its not just that the hot weather can make you feel tired and sluggish. It can have some negative effects on how your diabetes affects your body. For example, people with diabetes tend to get dehydrated more quickly than people without diabetes. Signs of mild to moderate dehydration can include:

When dehydration becomes more severe, you may develop:

Some people even notice their sweat production drops off.

Dehydration can make your blood glucose levels rise. Then, you may develop a more frequent need to urinate, which compounds the problem.

Youre also more vulnerable to heat exhaustion because diabetes can damage your blood vessels and nerves, including the nerves in your sweat glands, so you may not be able to cool your body as efficiently as it needs.

Additionally, high temps can alter how your body uses insulin. Typically, if youre exercising, it reduces your need for insulin. But hot weather can throw a wrench into that, and you may be at risk for both high and low blood glucose levels.

Thats a good incentive for discussing with a medical professional how to adjust your insulin, if need be, to account for your activity level and the weather.

In some places, its not just hot. Its hot and humid at the same time. The extra moisture in the air can make the heat feel worse.

And heres the challenge for people with diabetes: When its humid, your sweat doesnt evaporate as well as it would under drier conditions. That makes it harder to stay cool, and that can make it harder for you to keep your blood glucose levels under control.

The Centers for Disease Control and Prevention suggests monitoring the heat index in your area, since that takes both temperature and humidity into account.

Managing your diabetes carefully is the best way to stay on top of the situation. Here are a few tips to help you do that and stay safe in the heat this summer:

If you have diabetes, youll want to monitor yourself for the possible development of symptoms of heat exhaustion, as well as hypoglycemia and hyperglycemia. Sometimes the symptoms can be similar, so you may want to keep an eye out for a range of symptoms, and when in doubt, seek medical care.

Your body can overheat in response to hot weather and develop a condition known as heat exhaustion. Symptoms tend to include:

While not as serious as heat stroke, heat exhaustion can pave the way for it, so dont ignore these symptoms.

Hypoglycemia occurs when your blood sugar drops to abnormally low levels. Officially, it occurs when your blood glucose levels fall below 70 milligrams per deciliter (mg/dL).

Your risk for hypoglycemia increases in the summer because your metabolism tends to run higher in hot, humid weather, and youre more likely to absorb more insulin.

When hypoglycemia develops, you may start feeling confused or develop blurred vision. Other symptoms include:

In extreme cases, you may lose consciousness. Be sure to keep glucose tablets or another source of fast-acting carbohydrates on hand so you can take them right away if your blood sugar levels start to drop.

Hyperglycemia occurs when your blood glucose levels are too high. Your body either doesnt have enough insulin or it cant use the insulin it has effectively.

You have hyperglycemia if your blood sugar levels exceed 180 mg/dL after meals or hover above 130 mg/dL before you eat.

Feeling really thirsty or fatigued? Do you need to pee frequently? Those are common signs of hyperglycemia. Of course, excessive thirst and fatigue can also develop as a result of dehydration. But either way, you dont want to brush them off. Check your blood sugar levels and make sure youre also drinking enough fluids.

If you start developing signs that you are becoming dehydrated or having heat exhaustion, stop what youre doing. Head indoors to a cool spot, drink some fluids to help you rehydrate, and check your blood sugar levels.

If your blood sugar levels have dropped below 70 mg/dL, remember the 15-15 rule, suggests the American Diabetes Association. That is, consume 15 grams of carbs to raise your blood sugar levels and wait 15 minutes to test your levels again.

If your blood sugar levels are too high, quick-acting insulin can help counteract high blood sugar levels in many cases.

However, if your blood sugar levels are dangerously high, dont wait. Have someone take you to the hospital. If you have low insulin levels, and very high blood sugar levels, you could go into diabetic ketoacidosis, which is a medical emergency.

Summer can be a marvelous time, but the heat and humidity can take their toll on people with diabetes.

Its important to watch out for signs of dehydration and heat exhaustion, and keep close tabs on your blood glucose levels. Keep an ample supply of fluids, medications, and other supplies close by. That way you can reach for your medication, fast-acting carbohydrates, or other supplies as soon you need them.

Read this article:
Diabetes and Heat: How to Stay Safe in Hot, Humid Weather - Healthline

For many, Thursday kicked off the Fourth of July holiday weekend, and it is also the national week dedicated to tire safety, the perfect time to take certain measures that could save the lives of you and your family.

This weekend is considered one of the most dangerous on the roads and many people will travel by road, but not everyone takes the necessary measures to be safe.

During the Fourth of July weekend last year, 481 people died in traffic accidents, according to figures from the National Security Council, and this year about 2.8 million people are expected to travel by car, an increase of 46% compared to 2020, so the danger could be even greater.

If you are going to travel by land, Here are some safety tips. First of all:

Now, enjoy the ride, and happy Fourth of July!

Local news from across Southern California

It does not hurt to take your car for a complete mechanical overhaul before traveling, especially if you have not used it as much during the last year due to the pandemic.

Remember, when it comes to keeping your family safe, that's a worthwhile investment.

This story first appeared on NBCLA's sister station, Telemundo 52. Haz clic aqu para leer esta historia en espaol.

Excerpt from:
Helpful Tips For a Safe Fourth of July Road Trip - NBC Southern California

TRIPLER ARMY MEDICAL CENTER, Honolulu The COVID-19 pandemic has changed a lot in our society, including how we work. For several individuals, this may mean working longer hours than usual, working unusual hours such as nightshifts, staying up to provide more care to our loved ones, and having less time to sleep and recharge.

Under regular circumstances, adults need 79 hours of sleep each night for optimal health and well-being. A third of U.S. adults report that they usually get less than the recommended amount of sleep. Inadequate sleep is linked with many chronic diseases and conditions such as type 2 diabetes, heart disease, obesity, and depression as well as increased motor vehicle accidents and work-related injury.

Many individuals who do not get enough sleep rely on caffeinated beverages as a way to increase alertness and ability to function during the work day. Its true that when used wisely, caffeines function as a stimulant can help increase alertness. However, excessive and poorly timed caffeine intake can also negatively impact sleep. Because of this, its important to portion size and time our doses of caffeine appropriately to maximize both alertness, sleep quantity and sleep quality.

Problems associated with excessive caffeine intake

Aside from making it difficult to sleep at night, consuming too much caffeine can cause disturbances to the heart, kidneys, and nervous system. According to the U.S. Substance Abuse and Mental Health Services Administration, emergency department visits increased almost 14 times between 2005 and 2011 for problems related to caffeine-containing energy drinks. Caffeine can increase urination, which can lead to dehydration. The FDA estimates that with rapid consumption of around 1200 mg of caffeine, toxic effects such as seizures can be observed.

Dietary sources of caffeine

In the U.S., most intake of caffeine comes from coffee, tea, and soda. Other dietary sources include energy drinks, chocolate, pre-workout and other supplements. For healthy, non-pregnant adults, the FDA cites 400 milligrams daily caffeine intake as an amount not generally associated with dangerous, negative effects. Some individuals may be more sensitive at lower doses, so if you are bothered by headaches, restlessness, nausea, upset stomach, jitters, or anxiety, you may want to re-evaluate how much caffeine youre consuming.

Current FDA regulations require beverage companies to list caffeine in the ingredients list on product labels, however, there is no requirement to list the precise milligram amount of caffeine present in a product. Some companies will voluntarily add this to their product labels. See below for typical products and their caffeine contents.

Timing

Caffeine takes about 30 minutes to take effect, and has a half-life of 5-6 hours. This means that it would take about 5-6 hours for half of the dose to leave the body. So a cup of coffee at lunch or afterward may keep you awake at bedtime. If you are having issues staying asleep, consider limiting the amount and/or consuming your caffeine earlier in the day.

Reducing caffeine intake safely

It is recommended to decrease your dose of caffeine gradually. Sudden drops in caffeine consumption can cause withdrawal symptoms such as headaches, fatigue, irritability, anxiety, nervousness, drowsiness, and depression.

Improving sleep

Try to recognize the stressors in your environment and that you may need more sleep or time to recover. Please see below for some tips to improve sleep, in addition to adjusting caffeine intake:

Use fans or air-conditioning as sleep quality improves with cooler temperatures.

Limit light flow through windows and doors with blackout shades.

Limit screen time before and around your bed.

Have a bedtime routine set aside time to train your body to relax in time for sleep. Try meditating, relaxation breathing, and progressive muscle relaxation.

Follow a healthful diet and stay physically active.

Avoid alcohol, heavy meals, and nicotine for at least 2-3 hours before bed.

Take naps when youre able to. Both short (15-30 minute) and long (1.5-hour) naps can increase alertness. However, know that naps are a temporary help to improve alertness, not a replacement for getting regular, adequate sleep at night.

Get help with your goals

Meeting with a dietitian can help you meet your health and nutrition goals. Tripler Army Medical Centers Outpatient Nutrition Clinic offers one-on-one virtual or face-to-face appointments and group classes. Ask your doctor for a nutrition consult or call Triplers Nutrition Clinic at 808-433-4950 to learn more.

References:

U.S. Department of Agriculture and U.S.Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

Centers for Disease Control and Prevention

American Heart Association

U.S. Food and Drug Administration

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Nutrition Tips - the relationship between caffeine & sleep - United States Army