March Madness! Spring Break! And...Sleep? | | |
🏀 It’s that time of year again – March Madness season! Did you know the odds of creating the perfect NCAA bracket are 1 in 9.2 quintillion? Yeah, we didn’t know “quintillion” was a number either. But hey, we can still try – be on the lookout this month for an ISH/IWLS bracket email!
☀ We are slowly but surely getting extra daylight. The spring equinox, or first day of spring, is Friday, March 20th. What are you looking forward to most about spring? What personal goals do you have? Some of us want to spend more time outdoors, declutter our spaces, or maybe renew our focus on health and wellness.
😴 One topic that often flies under the radar but is absolutely vital to our health and weight loss efforts – sleep! In fact, March is National Sleep Awareness Month. This month’s newsletter focuses primarily on sleep: we look at habits that negatively impact it, the WatchPAT home sleep apnea test, and share tips for improving sleep hygiene for quality rest.
🥙 It also happens to be National Nutrition Month! You’ve heard the phrase “You can’t out-exercise a poor diet” or “Abs are made in the kitchen,” right? Well, nutrition really is just that important when it comes to weight loss! IWLS has a team of dietitians available to help with your nutrition goals – call today to schedule a telehealth visit! In-person appointments also available in Des Moines and Ames.
(This website is one of our favorites for evidence-based nutrition information.)
🍀 Also included: the latest on IWLS group challenges, happenings in the community, and IWLS employees share their favorite green foods in honor of St. Patrick’s Day!
| | Habits Negatively Affecting Your Sleep | | |
Did you know sleep impacts weight loss efforts? We often delay sleep due to busy schedules, to do lists, and or other engrained habits.
Poor sleep affects hunger hormones, insulin sensitivity, and cortisol levels, and can lead to increased cravings for sugar and refined carbs – which all make weight loss more difficult. Consider how these common habits impact your sleep:
☕ Avoid consuming coffee or other caffeine-containing beverages late in the day. Use them in the morning or several hours before bedtime.
🍸 Alcohol may help you to drift off faster but doesn’t lead to restful sleep through the night. Stay hydrated and limit how many alcoholic beverages you consume.
🍔 Large, heavy meals before bedtime can cause poor sleep. Try to avoid 2-3 hours before bed or eat smaller, more frequent meals. If having a bedtime snack, aim for something with protein.
🍫 Be cautious of foods that may worsen heartburn when lying down: fried foods, spicy foods, chocolate, caffeine, tomatoes/acidic foods, mint.
📱 Screentime and scrolling right before bed can be a major barrier to helping turn off your brain. Instead, set a reasonable amount of time for screens then put your phone in an area away from the bed. Try winding down with a book, some gentle stretching, or other quiet activity.
🛋 Sedentary lifestyles are associated with poorer sleep. Stand up regularly and engage in movement through the day to break up long periods of inactivity. If you are chronically sleep-deprived, you are also less likely to be motivated or have the energy to exercise.
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Obstructive sleep apnea (OSA) is a common condition that affects 30-80 million U.S. adults. OSA symptoms include loud snoring or pauses in breathing (gasping for breath), daytime fatigue, waking with a headache or dry mouth, difficulty concentrating, and irritability. Many cases of OSA go undiagnosed.
Weight loss medications (such as Zepbound) and bariatric surgery are both approved treatments for obesity and OSA, depending on your medical history and insurance.
Interested in being evaluated for OSA? The WatchPAT is an FDA-approved sleep apnea test you use at home. It is less invasive than traditional diagnostic tests. The WatchPAT includes one sensor on your index finger and a device worn on your wrist like a watch, as well as a sensor on the chest. It measures things like heart rate, blood oxygen level, snoring, and respiratory events. It uses PAT (peripheral arterial tone) technology to evaluate sleep patterns.
Talk to your IWLS provider to see if the WatchPAT test is right for you!
| | In honor of St. Patty’s Day, we asked the IWLS team their favorite green foods. Here are some of their responses: | | 🌿 “I never regret adding fresh basil or rosemary to meats or vegetables. It livens the dish and screams summer. Fresh limes (zest and juice) are a close second, and they can be made into margaritas!” LeAnn Hindman, Nurse Practitioner, Des Moines Clinic | | “I like to add peas as a side or into a dish to help boost fiber (8 grams per cup) but also protein (8 grams).” Bailie Ryen, Dietitian, Telehealth | | 🥑 “Avocado – healthy fats, rich in fiber, and can be served with a variety of foods: on toast with egg, with smoked salmon, in Mexican dishes, in a smoothie to make it extra creamy or on its own with salt and pepper. My favorite hack is to buy frozen cuts for smoothies or the plain mashed avocado for an easy-to-use option.” Maria Decker, Nurse Practitioner, Ames Clinic | | “The McDonald’s Shamrock Shake. No prep involved. Simply buy it, put a straw in, and ENJOY!” Chris Mallen, Medical Secretary, Des Moines Clinic | | 🥗 “Roasted Brussels sprouts!” Kathryn Flynn, Dietitian, Des Moines Clinic | | OMA Pillars: 5 Tips to Maximize Your Sleep Routine | | |
💤 Quality sleep is about more than feeling well-rested in the morning. Your sleep impacts things like hunger hormones, food cravings, insulin sensitivity, metabolism, and exercise recovery. Most people need 7-9 hours to function at their best. Try these tips to improve sleep hygiene:
1) Consistent schedule: Your body likes predictability. Practice going to bed and waking at the same time each day.
2) Comfortable bedroom environment: Cool temperature, darkened room, quiet (or white noise machine/fan), comfy mattress and pillow.
3) Wind down for 1-2 hours: Avoid bright screens/light, heavy exercise, or other stimulating activity. Instead, initiate calming routines: dim lights, music, read a book, meditate or stretch, journal about your day, take a warm shower or bath.
4) Bed for sleeping only: Avoid working in bed, watching TV, and phone-scrolling to help your brain associate bed with sleep.
5) Morning sunlight: Seek out sunlight within an hour of waking to boost your mood and signal to your brain that it’s daytime (consider a short morning walk if you have time). This helps regulate your circadian rhythm (the body’s internal clock).
Want more tips for improving sleep hygiene? Visit this website for simple practices to help you get a better night's sleep.
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Water Challenge Results + New Challenge!
🥤 Thank you to everyone participating in our water challenge! If you haven’t submitted your completed tracking sheet, please email it to newsletter@iowaweightloss.com with the subject line “Water Challenge.”
The next challenge will be a bit tougher and honestly one most of us struggle with: eating fruits and vegetables! Only about 1 in 10 people meet the daily recommendation. Including fruits and veggies in your diet is excellent for weight loss. They are higher volume, lower calorie, and higher in fiber which helps with fullness. Fruits and veggies are also packed with micronutrients and phytochemicals (bioactive compounds in plants that support your health).
🍇🥦 The challenge:
- April 1-10 – eat at least 1 serving of fruit or vegetables per day
- April 11-20 – at least 2 servings
- April 21-30 – at least 3 servings
📧 To enter, email newsletter@iowaweightloss.com with the subject line “April Challenge.” We will send you a tracking sheet with tips and tricks. Completed tracking sheets must be submitted by May 8th.
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Happenings
📚 Look out for the new issue of DSM Magazine featuring a page on the IWLS team and services we offer.
💻 Connect with peers and dietitian Kathryn Flynn, RDN, in our virtual support group. Email connections@iowaweightloss.com to sign up. Both surgical and medical weight loss patients welcome! Upcoming sessions via Zoom:
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Wednesday March 11th 5:00pm (Topic: maintaining muscle mass while losing weight) 💪
| | 🎙 The latest episodes of the Well-ISH Podcast feature interviews with Des Moines clinic provider LeAnn Hindman, ARNP, Iowa Specialty Hospitals & Clinics CEO Steve Simonin, and Part 2 of Derek and Anthony’s discussion of the DGA. Available via YouTube or your favorite podcast app. Or, click below to listen: | | |
Fresh Reads - IWLS Blogs
Want to catch up on the latest topics on weight loss, nutrition, exercise, and more? Visit our website and read our blogs for even more helpful tips and information.
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