Get your eight hours of sleep each night. That's the usual message, because with enough sleep comes a whole host of health benefits.

But sleep quality may actually be the most important factor predicting good mental health, more so than hours slept, physical activity, and diet, according to a new study of young adults from researchers at the University of Otago in New Zealand.

Disrupted sleep has been linked to poor mental health before, including depression and other mood disorders.Eating a well-rounded diet has also been shown to help prevent depression, and even short bouts of exercise can boost your mental and physical health.

But sleep, diet and exercise are a complex set of behaviours that are inseparable in real life.

Although we've seen many studies before this looking at what affects our mental health, one factor at a time, this new study considers three lifestyle factors sleep, diet and exercise in one analysis in a bid to understand which one has the biggest impact on mental health among young adults.

"Sleep, physical activity, and a healthy diet can be thought of as three pillars of health, which could contribute to promoting optimal well-being among young adults," said lead author Shay-Ruby Wickham, from Otago Medical School.

"While extensive research has shown the mental health and wellbeing benefits of sleep, physical activity, and diet as individual predictors, research examining all three behaviours togetheris limited," the team explained in their paper.

"Knowing the importance of each of these lifestyle behaviours, singularly or in combination with each other, and the hierarchical order of importance will inform mental health interventions at both the population and individual level," they added.

Some previous research suggests healthy behaviours such as eating well or exercising often can have a synergistic effect on wellbeing, where more of one good thing leads to other positive change.

But another possibility is that some healthy behaviours might compensate for other not-so-great choices, like the meal you smash after a hard workout.

In this study, the researchers surveyed more than 1,100 young adults aged between 18 and 25 years old to compare 'the big three' health factors impacting mental health side-by-side.

People completing the online survey between 2018 and 2019 were asked about their mood and wellbeing, diet, exercise and sleeping habits. They also reported how refreshed they typically felt after waking up each morning, which is an established indicator of good quality sleep.

Maintaining good mental and physical health isn't easy for young adults who typically experience big changes to their daily routines, sleep patterns, work demands, lifestyle and living situations at a critical time in development.

The study participants, living in the United States and New Zealand, were a mixed bunch: some were already eating a vegetarian or vegan diet; others were taking anti-depressants for existing health conditions; and less than one third identified as male. But the researchers made adjustments in their analysis to account for these differences.

People who slept close to 10 hours per night reported fewer depressive symptoms, but not enough (<8 h) or too much sleep (>12 h) had people reporting more symptoms of depression.

Eating moderate servings of raw fruit and veg each day also correlated with better wellbeing.

And while physical activity was the second clearest indicator of wellbeing, it was sleep quality that outranked them all as the strongest predictor of good mental health.

"This is surprising because sleep recommendations predominantly focus on quantity rather than quality," said Wickham.

Since the study didn't make any changes to people's sleep, activity or diet, we can only draw links between behaviours and outcomes, and cannot attribute causes.

Cautiously, the researchers suggest in their paper that young adults should prioritise getting good quality sleep, but they also stress the importance of eating well and exercising often since "physical activity and diet are secondary but still significant factors."

"Our findings suggest that future lifestyle interventions targeting sleep quality may be most beneficial at improving mental health and wellbeing. However, physical activity and diet should not be disregarded," the researchers wrote.

The findings of this study are based solely on people's responses to a set of questions, and not the results of any direct observations or health assessments. Some parts of the questionnaire only had a single question designed to encourage more people to respond and so more comprehensive measures are really needed to investigate further.

The University of Otago researchers have actually begun analysing data from another study of young New Zealand adults, which involved assessing their wellbeing, lifestyle, diet, sleep and exercise every day for two weeks but that follow-up study has not yet been peer reviewed.

In the meantime, we can all rest easy knowing a few simple ways to improve the quality of our sleep: create a routine that includes time to wind down after dark, and put away screens and dim lights before bed.

The research was published in Frontiers in Psychology.

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Sleep, Diet or Exercise? Here's The Factor Most Linked to Better Mental Health - ScienceAlert

With Complete Fitness clients, while there are a few non-negotiables, nutrition is viewed as a personal choice.

There isnt a worlds best diet but there is a diet which works best for you. If youre looking to make a big change to your diet, maybe even follow a specific diet plan, then here are 3 key points to consider:

Do you need a diet with a name?

No! Essentially if youre looking to lose weight you need to be in a calorie deficit (burning more energy than youre consuming). If you want to gain weight, you need to be in a calorie surplus.

The theory is simple, but the application can be difficult if youre not using all the tools in your toolbox. Fad diets can work because they all put you in a calorie deficit. But a lot of them do that in a way which isnt sustainable or necessarily healthy.

The areas below are the key elements that will bring the best results, and theyre not overly restrictive. One element on their own isnt a magic pill, but when put together, you will get great results:

- Being mindful of the calories coming in

- Cooking more from scratch/opting for less processed options

- Having at least 5 fruit and veg per day

- Ensuring you have enough protein

- Including essential fats

- Having carbohydrates and fats in ratios that feel right for you

Extreme restrictions can bring extreme results but often come with extreme side effects.

Plus, what happens when you reach your goal, how do you transfer to maintaining your results?

There is sometimes a case for extreme restriction but this should be a last resort.

For example, if a person is so overweight the health risk factors outweigh the potential side effects. Shake diets are an example of this.

Leave that decision to your doctor as a last resort.

Macronutrients are not the devil

People love to target one specific macronutrient (protein, carbohydrates and fats) and remove it from their diet, but each have their own benefits and some elements are essential.

The latest trend is cutting carbs. Again, this is an extreme action.

You may see some weight loss because you have removed a chunk of calories, (would be same with any other macronutrient group). You may feel other benefits because part of that will likely have been free sugars (think sugars with no nutritional value).

But equally, you will have cut out fibre. You may even be suffering with low energy, especially if youre working out.

Also, what is a life without carbs! Is long-term sustainability really achievable? Would more specific changes be more enjoyable, more sustainable and therefore get better results?

Youll now be equipped to ask the right questions when making a change to your diet.

See Ollie's other columns here:

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How to find the diet that works for you - West Sussex County Times

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Lasting COVID-19 side effects force patients to change their diets, way of life - myfox8.com

It can be easy to feel down and sluggish this wintermany of us are stuck in lockdown, and as the weather gets colder, it's tempting to spend all day sitting around inside. One simple change to your daily routine, however, can help give you the boost you need to keep your spirits up. According to a survey by home appliances company Bosch, people who drink water regularly are happier, more optimistic, more energetic, and more successful than those who don't.

The survey compared the answers of people who drink six or more glasses of water per day to those of people who drink fewer than one (a big diet mistake). Turns out, people who drink water regularly are more than three times as likely to report that they're "very happy" than their dehydrated counterparts. Members of the water-drinking group are also four times as likely to call themselves optimistic people. Basically, drinking enough water is an easy way to set yourself up for feeling great every day. So, if you're not regularly drinking water every day, now is the time to start. (Related: The One Vitamin Doctors Are Urging Everyone to Take Right Now.)

Hydrating is also related to how much you achieve and how wakeful you feel. Respondents from the six-or-more-glasses group were significantly more likely to describe themselves as successful than their one-glass-or-fewer peers, and they reported waking up exhausted fewer times per week. In fact, the hydrated group even reported being on time for work more often than the non-water-drinkers.

Of course, it's important to note that correlation is not causation. The survey asked if people drink water, and asked if they were optimistic. It didn't ask if drinking water made them optimistic. Still, if you want to be happy and successful, it helps to cultivate the habits of happy and successful people. For more ways that hydration can improve your life, be sure to check out What Happens to Your Body When You Drink Water.

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Drinking Water Every Day Can Make You Happier, Survey Finds - Eat This, Not That

Im thinking about trying Veganuary this year. Would you recommend a vegan diet, either for a month or permanently?

A vegan diet is a plant-based diet which excludes all animal products. That means no honey, dairy or eggs as well as cutting out meat and fish. Small amounts of animal products such as lactose, gelatine and egg are also often added to many ready-made foods so there may be other foods you also need to exclude if you are going to avoid all animal products.

When it comes to your heart and circulatory health, balanced plant-based diets have been shown to have benefits. One example of this is a well-balanced vegan diet, and another is a Mediterranean diet. These approaches include many of the foods we should all be eating more of, such as fruits and vegetables, beans, lentils, wholegrains and nuts and seeds. Eating a more plant-based diet could also help our environment.

To reap the health benefits your diet needs to be well-balanced. A vegan diet isnt a shortcut to health and there is no benefit to a poorly balanced diet that is high in sugar, saturated fat and salt. With a growing market for vegan products, theres an increasing array of fast food and convenience options that arent necessarily healthy. So plan your meals carefully and look at the traffic light system on the labels, especially when you start out.

Some people find it easier to transition to a vegan diet gradually rather than changing overnight. But if you decide to switch to a vegan diet,there are some nutrients that you will need to pay more attention to in order to ensure your diet is balanced.Animal products are a source of a number of nutrients in our diet, so making up for these with other options that are suitable for vegans is important. For a vegan diet, these are the main nutrients to think about:

Vitamin B12 is important as it makes red blood cells, helps keep the nervous system healthy and helps release energy from food.

Vitamin B12 is only found naturally in substantial amounts in foods from animal sources. So vegans should consumetwo to three portions a day of fortified foods, such as non-dairy milks and breakfast cereals (choose wholegrain cereals without added sugar), and check the label to make sure they have B12 added. B12 is found in nutritional yeast powders, and yeast extracts such as Marmite - though because of their salt content they should be used sparingly. Otherwise, taking a B12 supplement is recommended.

Vitamin D helps your body to maintain the right amounts of calcium and phosphate. Like most people in the UK, you should consider taking a supplement of vitamin D during the autumn and winter months - make sure that yours are suitable for vegans.

You may need iodine supplements, as most of us get iodine (which is important for thyroid function) from dairyproducts, fish and seafood. Too much iodine is unhealthy, as well as too little, so discuss with a health professional (such as a registered dietitian) first.

Calcium is needed for strong teeth and bones, for your blood to clot and for your heart to beat.

Fortified products like plant-based dairy alternativesand breakfast cereals can be helpful sources of calcium. Other vegan calcium sources include green leafy vegetables such as broccoli, cabbage and okra (but not spinach) sesame seeds and tahini, calcium-set tofu, beans and lentils, bread, and dried fruit.

Iron is important for the production of red blood cells.Good sources of iron for vegans are dark green, leafy vegetables, nuts, dried fruit, pulses, wholemeal bread and breakfast cereals fortified with iron.

Zinc helps your body to grow and repair itself, and supports a healthy immune system.Although meat and seafood are some of the biggest sources of zinc, vegans can gain zinc from bread, wheatgerm, tofu, and pulses such as beans and lentils. Too much zinc can be harmful, so take advice from a qualified professional before taking supplements.

Selenium can help your immune system work properly and help prevent damage to cells and tissues. Although its found in meat, fish and seafood, there are vegan sources including brazil nuts and tofu.

Omega-3 fatty acids have been linked to a healthy heart, as has oily fish, which is rich in omega 3s. We dont know for sure whether plant sources of omega-3 have the same benefits in reducing the risk of heart disease as those in oily fish. Vegan foods that are high in plant-based omega-3s include flaxseed (linseed), rapeseed oil, walnuts, and soya foods such as tofu.

Eating a variety of foods that contain protein, such as beans, lentils, nuts, seeds and grains, will help to ensure you get quantity and range of amino acids you need. You dont have to worry about eating these foods in specific combinations, as long as you include a variety of them in your diet.

Victoria Taylor is a registered dietitian with more than 20 years experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.

Published 17 December 2020

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Should I try a vegan diet this Veganuary? - British Heart Foundation

The holiday season is in full swing and, even in these unusual times, it seems likely that the period between now and the new year will be filled with yummy, calorie-laden foods, such as cookies, pies and hot chocolate topped with whipped cream.

With so much temptation, some people might still be wondering how to control their weight. One popular weight loss method thats emerged during the past few years is a technique called intermittent fasting, in which people severely limit their calorie intake in some way. Though loyalists claim to drop pounds this way, experts say just how effective the method is remains unclear.

Its a way people think they can lose weight very quickly, says Kelly Gruber, a registered dietitian with Bridgeport Hospital. But theres not a lot of research out there.

In fact, its hard to even accurately define intermittent fasting, because there are multiple techniques, experts say. Some intermittent fasters eat normally for five days of the week, then stringently restrict their calories (to anywhere from 400 to 600 calories a day, depending on the dieter) for two days of the week.

Other fasters have a window of time (usually about eight hours) in which to eat normally, then refrain from food for the remainder of the day. Other methods can include an every-other-day method, in which fasters eat normally one day, then consume only a few calories the next.

The studies are a little bit all over the place because theres no standard definition of what intermittent fasting means, says Ellen Liskov, outpatient nutrition specialist at Yale New Haven Hospital. Ive had clients tell me theyre interested in intermittent fasting, but that means different things to different people.

She and other experts, Gruber included, say another complicating factor is that there isnt a ton of research on intermittent fasting, and whats there isnt necessarily conclusive.

For instance, a study published in September in the Journal of the American Medical Assocation looked at 116 participants, some of whom were only allowed to eat between noon and 8 p.m., and some of whom observed a more typical meal plan, of three consistent meals with snacks throughout the day. The study showed that both groups lost weight and the researchers ultimately concluded that time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.

Other research, most of it in animals, shows evidence of weight loss, and some improvement in blood sugar levels, cholesterol levels and blood pressure. A paper published by Harvard Medical School in 2018 mentioned this, and added that research in humans has shown the method to be fairly safe and effective in humans, but perhaps not more so than other diet plans.

Many dietitians seem mixed on intermittent fasting. It can be difficult, because its not something people are going to stay with long term and it doesnt really teach you how to to eat correctly, Gruber says. It can lead to a calorie deficit over the course of a week, but, over the long-term, is it really a healthy eating pattern?

There are potential drawbacks to intermittent fasting, says Sunida Infahsaeng, a registered dietitian, and director of clinical nutrition at St. Vincents Medical Center, in Bridgeport. If its not done under the care of a physician, it can lead to low blood sugar, low blood pressure, dehydration, headaches and other issues. Infahsaeng says another potential issue is that people can end up overeating on their normal eating days, resulting in no weight loss, or even weight gain.

And there are some groups of people who should stay away from intermittent fasting entirely, such as pregnant women, children, the elderly and those with diabetes.

But, for other groups there are possible benefits of this way of eating, Infahseng says. For one thing, it can make people more aware of what they consume during their eating windows, which could lead to healthier habits.

Dr. Joseph Feuerstein, director of integrative medicine at Stamford Hospital, says he sees one big benefit to restricting eating to one window of time during the day. It stops you eating at night, which is a major weight gain factor, he says.

Ultimately, experts say, if people are really interested in intermittent fasting, they should consult a medical professional first. If someone tells me Im dead set on intermittent fasting Im doing this, then I will work with them to do it safely, Gruber says.

acuda@ctpost.com; Twitter: @AmandaCuda

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'Is it really a healthy eating pattern?': Experts mixed on intermittent fasting - CT Insider

Hundreds of parents have been fined this year for issues with their childrens car seats and in some cases, they didnt have a car seat at all.

In the nine months to September 2020, a total of 2503 infringement notices were given out by police nationwide for issues with child restraints.

Caregivers face a $150 fine for failing to ensure a child is properly restrained in a vehicle, but that can be waived in some cases if they rectify the situation.

David White/Stuff

Plunket injury prevention manager Simone Budel demonstrates how to properly install a car seat.

People can be summonsed to court if tickets issued dont result in a change of behaviour, or if there is risk to a third party or wider risk to the public.

READ MORE:* Police and Plunket reveal top three car seat mistakes which could put children at risk* Checkpoint finds children not restrained safely * Crackdown on child car seats

Released under the Official Information Act, the data showed the month with the most incidents was February, with 404.

Despite Covid-19 and a nationwide lockdown, more than 200 tickets were handed out in the months from March to September.

The Counties Manukau police district had the highest number of tickets issued, with 613 in the nine-month period.

Inti St Clair/Getty

A rear-facing car seat is recommended until a child is at least 2 years old.

Plunket offers a service in some parts of the country, including Auckland, to show parents how to correctly install car seats.

The charitys data from July 2019 to June 2020 shows 60-70 per cent of car seats inspected had some sort of installation fault or error.

Of that percentage, roughly 10-12 per cent of inspections found children weren't in a car seat at all.

Simone Budel, a Plunket injury prevention manager, said that was extremely concerning.

We do our utmost best to ensure that parents are aware of what legislation is. Some people coming into our country still dont know the rules in our country versus what they are in their own country.

Theres a myriad of factors why people havent got a seat for their child.

Some believe having a safe family car is enough, while others have more pressing issues to deal with and having a car seat isnt high on the priority list, Budel said.

Mary-Jo Tohill/Stuff

Plunket southern region injury prevention programme manager Kathryn Impelmans checks the car seat belt is tight enough. (File photo)

The number of tickets issued by police from January to September appeared on the low side, Budel said something she believed was because of Covid-19 and not many people driving.

Road policing manager Inspector Siaosi Fanamanu said some drivers police come across are unaware their children are not properly restrained and havent had the correct education around its importance.

Our focus has been around educating and encouraging communities to be safe on our roads. Police have worked with our partner agencies to ensure parents and the community take responsibility for the safety of all children on our roads.

There is a downward trend on the number of infringements issued so it appears this message is getting across and people realise the importance of using appropriate restraints.

Our message is that we maintain vigilance to ensure all children are appropriately and safely restrained on our roads.

Fanamanu said with it being the holiday period, it is important to make sure everyone in the car is properly restrained.

Be kind, be patient, and get to your destination safely. Drive to the conditions and keep within the speed limits.

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Thousands of fines handed out over missing or wrongly installed children's car seats - Stuff.co.nz