Smartwatches and rings can track various health metrics, like physical activity, sleep, heart rate, and even your heart's electrical activity. However, the FDA cautions against using these devices to monitor blood sugar levels if they claim to do so without any skin penetration. The FDA has not evaluated the safety or effectiveness of these devices, and relying on them could lead to inaccurate blood sugar readings. This poses a significant risk for those with diabetes, who need to regularly check their blood sugar levels — typically through a finger prick test or a continuous glucose monitor (CGM) that uses tiny sensors that penetrate the skin and send data to a smartphone app. It's important to note that the FDA's warning pertains specifically to smart rings and watches that promise needle-free monitoring, not to CGMs. If you're concerned about the accuracy of your blood sugar monitor, it’s best to consult your doctor or pharmacist about whether it’s an FDA-approved, reliable device.
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Cute cakes add a lot of charm to the occasion and make it more exciting. While baking and serving cakes on special occasions is a common practice, I believe it's equally important to prepare them in a healthy way for weekend consumption.
Which flavor of cake do you enjoy eating the most?
Do you like cake?
What was the last time you ate a piece of cake?Which flavor of cake do you enjoy eating the most?
Reclaiming a better nighttime sleep can significantly enhance your health, but it requires patience and effort to adjust your habits. If you often find yourself awake until the early hours and sleeping in, or if you feel more creative and productive in the afternoon or evening, you may be a night owl—quite different from a morning lark, who rises with the sun and sleeps early.
For a long time, experts believed there weren't significant health differences between night owls and morning larks as long as you get the recommended seven to nine hours of sleep. However, new insights suggest it might be beneficial to reconsider your sleep patterns.
Risks of Being a Night Owl
Recent studies indicate that being a night owl can increase the likelihood of developing various health issues. For instance, research found that individuals who identified as night owls had a significantly higher risk of developing diabetes compared to those who are morning larks. Night owls also tend to have a higher chance of being overweight and may engage in unhealthy behaviors, such as excessive drinking, smoking, poor eating habits, and insufficient sleep. Even when accounting for these lifestyle factors, the risk of diabetes remained elevated among night owls.
Moreover, another study indicated that going to bed later than 10 p.m. is linked to a higher risk of obesity, particularly among those who sleep fewer hours compared to morning larks.
Consequences of Inadequate Sleep
Night owls typically experience less sleep than morning larks, adding to their health risks. Sleep is crucial for the brain to eliminate toxins and consolidate memories. Insufficient, low-quality sleep can lead to poor focus, increased risk of accidents, weakened immunity, and various diseases, including diabetes, heart disease, and depression.
Embracing Nighttime Sleep
Humans are naturally wired to sleep best during the dark hours. Getting quality sleep in the dark maximizes the restorative benefits of sleep. If you're a night owl and stay up late, you're likely not taking full advantage of this natural sleep cycle.
Strategies for Success
To successfully shift your sleep schedule, adopt good sleep hygiene practices:
- Exercise regularly but avoid intense workouts close to bedtime.
- Steer clear of alcohol and spicy foods in the evening.
- Establish a relaxing bedtime routine: dim the lights, turn off screens, and engage in calming activities like reading.
- Create a comfortable sleep environment: sleep in a cool, dark room with cozy bedding.
Why Whole-Grain Rice a healthier choice than white rice?
Whole-grain rice comes in various colors, including gold, purple, red, and black, but the most common type is brown. This refers to the natural color of the grain rather than a specific variety.
When rice is milled and polished to remove the bran and germ, only the starchy endosperm remains, resulting in white rice. Unfortunately, this refining process also removes important nutrients. In contrast to white rice, brown rice is richer in fiber, several B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Studies indicate that replacing white rice with brown rice may help improve blood sugar levels and assist with weight management.
You can find various types of brown rice at the store, including aromatic long-grain basmati rice (popular in Indian dishes) and jasmine rice (a favorite in Thai and other Southeast Asian cuisines). To cook brown rice, combine one cup of rice with about two cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring it to a boil, then reduce the heat, cover, and let it simmer for 45 to 50 minutes. For convenience, consider cooking a large batch and freezing individual portions for up to several months.
According to a recent Japanese study that was written about in the January 2024 edition of JAMA Network Open, a smartphone-based mall walking program could inspire people to get more active.
The study examined step records from 217,344 mall patrons who carried a free smartphone step-tracking app. After walking 1,000 steps at the mall, participants received a digital coupon to participate in a lottery for shopping points.
Researchers collected daily step count data for the entirety of 2021. They discovered that on days when individuals engaged in the mall walking program, they averaged over 1,200 additional steps compared to days they didn’t participate. Notably, women and those aged 65 and older exhibited the most significant increases in their daily step counts.
The authors highlight that malls can be an excellent environment for walking, offering a spacious and safe area free from the complications of poor weather or heavy traffic.
This research is still being monitored.
Photo by Jonathan Borba from Pexels
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