By Meghan Reinemer, RN – Diabetes Education Coordinator and Susan Kreager, RDN, LD, CDCES – Diabetes Education/Dietician Coordinator at Sheridan Memorial Hospital
Summer is officially here. Let’s check in with ourselves and do a refresh that can benefit all of us, regardless of our health history.
First, how much water are you drinking? How much should you be drinking? There are many factors to take into account: age, gender, activity level and energy expenditure. On average, men should drink 15.5 cups (3.7 liters) and women should drink 11.5 cups (2.7 liters) of water a day. This should increase with warmer temperatures and increased activity. Also, if you are someone who goes up to the mountains in the summer, our bodies lose water faster at higher elevations, so we need to drink more than we would in town.
If you don’t like water, you can always try iced tea, or having fruit infused water for a tasty treat. Drinks like Crystal Light, Mio or even Liquid IV are also options, just keep in mind, these products can have additives like sugar and salt.
Next, let’s talk about sleep. On average, adults need 7-9 hours of sleep each night. It’s not always about how much sleep you’re getting though, so also consider how restful your sleep is.
- Be consistent about when you go to sleep and when you wake up, even on the weekends. (I know! It’s hard.)
- Try and make where you sleep quiet, dark, relaxing and a comfortable temperature.
- Removing electronic devices such as TVs, computers and smartphones from where you sleep boosts sleep hygiene. Try charging your phone on the other side of the room to encourage positive sleep hygiene or putting your TV on sleep mode so it shuts off once you are asleep.
- Avoiding large meals, caffeine and alcohol before bed.
- Get some exercise. Ensuring you are active during the day can help you fall asleep more easily at night. Even if you don’t have an exercise routine, just move your body more than you normally would.
Lastly, let’s talk about fruits and vegetables. Research shows that only one in 10 adults get enough fruits or vegetables daily. What is enough? Five servings of fruit and/or vegetables offer the best amount of fiber and health benefits. Some research suggests dietary fiber can protect against colorectal cancer as well as lower risk of cardiovascular disease. Fruits and vegetables are also excellent sources of antioxidants and phytochemicals, which protect against cancer and support gut health. Produce can be expensive, so try grabbing frozen fruit and make a smoothie. You can throw in some leafy greens and you’ve already have two servings of fruits and vegetables done for the day. Trying to eat more fruits and vegetables can also help us to make other healthy changes in our lives, like starting a garden or going to the farmers markets every week and making friends. Plus, they taste great!
If you are interested in meeting with a dietitian, please call your provider and ask for a referral. A dietitian can help troubleshoot the changes we all face, help with quality of life, and increase longevity. It’s still possible to make changes!