If your child has symptoms of a digestive disorder, the most comprehensive diagnostic and treatment services are now offered by Baptist Health Gastroenterology Partners—Pediatrics.
Whether your child has a simple, everyday concern or a more complex issue, we provide expert care close to home to help your child overcome gastrointestinal disorders and keep them healthy for life.
Conditions Treated
Gastrointestinal Conditions
Nutrition Disorders
Upper Endoscopies
Colonoscopies
Polypectomies
Foreign Body Extractions
Liver Disease
Our Providers
Ana Coronado-Reyna, MD
M. Belen Rojas Gallegos, MD
Hi, everyone.
Happy New Year! On behalf of the entire Joy to Life Team, I send our warmest wishes for a healthy, happy and prosperous 2025. In the year ahead, I hope we will all be encouraged to embrace every experience and opportunity for personal growth. Let’s release negativity and cherish each day as a gift. Remember to count your blessings and strive to make a positive impact in the world around us. Kindness and thoughtful choices can make big differences in all of our lives.
This issue of JOY magazine is filled with valuable insights to support a healthy lifestyle. Kym Klass’s excellent piece on achieving better sleep addresses a common challenge we all face, offering practical tips that are beneficial for all ages. Traveling also plays a part in our wellbeing. We hope our article on Auburn will inspire you to take a day trip to discover all the fun and interesting diversions and delights this college town offers.
As always, Sidney Fry shares her culinary talents with delicious air fryer recipes that I know you will absolutely love.
In our Everyday Joy section, we emphasize the importance of good breast health. Early detection and education are vital in the fight against breast cancer—never hesitate to educate yourself and empower yourself with knowledge.
We are deeply grateful for your continued support of this magazine and our mission at the the Joy to Life Foundation over the past 23 years. Your encouragement is invaluable to us. Thank you for being part of our journey!
1 small zucchini, grated on a box grater (1 cup grated)
1/2 cup panko breadcrumbs, lightly toasted
1/2 cup parmesan cheese, shredded
1 small shallot, grated on a box grater
1/2 cup chopped basil
1 tablespoon Dijon mustard
1 tsp lemon zest
3/4 tsp kosher salt
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
1 large egg, lightly beaten
DIRECTIONS:
Preheat air fryer to 400°F.
Combine all ingredients in a large bowl. Mix until evenly combined. Form into 24 equal meatballs and place on a baking sheet. (If the meatballs are sticking, coat your hands with a little olive oil.) Coat meatballs with cooking spray.
Air fry at 400°F for 10-12 minutes or until thermometer inserted in center registers 165°F. Work in batches as necessary, depending on size of air fryer.
Chicken Basil Meatballs
Meatballs are quickly climbing to the top of our weeknight favorites list. These chicken meatballs are light, flavor-packed and come together in no time. The secret ingredient here? Zucchini! Shredded zucchini keeps the mixture bright, moist and full of healthy goodness. Lemon, basil and parmesan cheese take these to the next level, while the air fryer keeps them rich and juicy in the center with perfectly crispy edges. And, these meatballs are super versatile; serve them over brown rice, fresh pasta or a bed of hearty spinach. Make a double batch, and freeze them for a quick, delicious meal ready to go anytime!
C O O K I NG I S A N A DV E N T U R E
EXPLORE THIS FAST, FUN, HEALTHY WAY TO PREPARE YOUR FAVORITE FOODS
If you have not yet experienced cooking with the air fryer, it’s time to explore this fast, fun, healthy way to prepare your favorite foods. Already an air frying pro? Great news for you, too—You can air fry more than just frozen potatoes and chicken nuggets. Air frying circulates hot air around your food to cook it quickly and evenly, creating a crispy, golden texture with very little oil (if any), making it a healthier alternative to deep frying or even pan frying. From pistachiocrusted fish tacos to sweet-and-salty chocolate-cherry oatmeal bars to chicken basil meatballs, these recipes are all delicious and healthy.
MAIN
Pistachio-Crusted Fish Tacos with Avocado Crema
Serves 4
These crispy air fryer fish tacos are proof you can have it all—flavor, crunch and a lot less guilt. This chili roasted pistachio-crust is everything: crunchy, savory, spicy. Top it all off with fresh avocado crema, crunchy cabbage and a sprinkle of tangy feta and you’ve got a meal that’s as easy as it is craveworthy. This is taco night done right!
INGREDIENTS:
3/4 cup Chile Roasted Pistachios (such as Wonderful)
1 large egg
1 tablespoon Dijon mustard
1 pound wild-caught cod, cut into 1-inch by 3-inch portions
1 ripe avocado
1/2 cup lowfat buttermilk
2 tablespoons fresh lime juice, plus more for serving
8 corn tortillas, charred or warmed
Thinly sliced red cabbage
Thinly sliced red bell pepper
1/4 cup crumbled feta cheese
Fresh cilantro
DIRECTIONS:
To prepare fish: Finely crush pistachios or pulse in a mini food processor.
Preheat air fryer to 400°F. Coat the air-fryer basket or baking sheet (depending on your air fryer) generously with cooking spray.
Pat fish dry. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
Spread crushed pistachios in a shallow dish. Whisk egg and mustard in another shallow dish.
Dip fish in egg mixture; dredge in pistachios; gently press pistachios into fish. Place on prepared rack. Coat with cooking spray.
Air fry at 400°F for 8-10 minutes or until fish flakes easily with fork and internal temperature reaches 145°F.
CONSIDER THIS:
All recipes were tested using an air fryer/toaster oven combo. Cooking times and results may vary depending on the specific model and size of your air fryer, so adjustments may be necessary for best results.
To prepare crema: Combine avocado, buttermilk, 2 tablespoons lime juice and 1/2 tsp salt in a mini food processor. Process until smooth (if avocado is ripe enough you can also mash together and whisk with a fork).
To prepare tacos: Smear 2 tablespoons crema on each tortilla; top with fish, cabbage, feta and cilantro. Serve with lime wedges and remaining crema.
Chocolate Cherry Almond Oatmeal Bars
Air frying isn’t just for crispy coatings. It can work its magic on granola bars, too. These oatmeal bars are loaded with plump-sweet cherries, rich dark chocolate, crisp almonds and creamy almond butter. The magic of the air fryer creates crispy edges that are perfectly toasted on all sides. They’re loaded with fiber and protein and are full of hearty, crunchy, sweet-and-salty goodness. The best part? They’re great for breakfast, snacking, refueling after a workout or even a satisfying latenight-bite. Make a double batch— These bars will go fast!
Sidney Fry MS, RD is a two-time James-Beard-Award-winning food and nutrition writer who loves creating simple, healthy recipes and thoughtful, actionable content for the hungry consumer. A healthy living proactivist, Sidney is also a registered dietitian nutritionist, recipe developer and mama of three based in Birmingham, Alabama.
INGREDIENTS:
1 1/2 cups rolled oats
1/2 cup almond flour
1/4 tsp cinnamon
1/2 tsp salt
1/3 cup almond butter
(or any nut/seed butter of choice)
1/4 cup honey or maple syrup
2 tablespoons extra virgin olive oil
1 tsp vanilla extract
1 egg white
1/2 cup dried cherries, chopped
1/4 cup chopped toasted almonds
1/4 cup dark chocolate chips or chopped dark chocolate (70% cacao or higher)
1/4 cup cacao nibs
DIRECTIONS:
Combine oats, almond flour, cinnamon and salt in a large bowl. Combine almond butter, honey, oil, vanilla and egg white in a medium bowl, stirring well with a whisk until combined.
Pour the almond butter mixture over the dry ingredients and mix until well combined. Fold in dried cherries, almonds, chocolate and cacao nibs.
Line an 8-inch square baking pan with parchment paper. Press the mixture firmly into the pan in an even layer. Refrigerate 20 minutes.
Preheat air fryer to 350°F.
Cut chilled mixture into 10 even bars.
Air fry 8-10 minutes or until edges are set and slightly crisp.
Let cool. Store in airtight container at room temperature for up to 5 days.
GETAWAY BEYOND BEYOND GAMEDAY GAMEDAY
BY JENNIFER S. KORNEGAY
Image by Stephen DeVries.
Image by Greg Dupree
Image by Thomas Boutwell
IT MAY BE BEST KNOWN AS THE HOME OF AUBURN UNIVERSITY— AND IN OUR COLLEGE-SPORTSOBSESSED STATE, HOME OF THE SCHOOL’S AUBURN TIGERS— BUT AUBURN HAS MORE THAN FOOTBALL, FRESHMEN AND FRAT PARTIES GOING FOR IT. ITS CULTURAL OFFERINGS, SHOPPING SPOTS AND DINING OPTIONS RIVAL SOME CITIES TWICE THE SIZE. SCORE THE PERFECT DAY TRIP OR A MORE LEISURELY WEEKEND GETAWAY WITH THIS LIST OF FAVORITE SIGHTS TO SEE AND BITES TO EAT.
DOWNTOWN AUBURN:
Shop till you drop with a stroll up and down the streets in the heart of Auburn. Find flirty blouses and trendy dresses at stylish ladies’ boutiques like Charming Oaks, Ellie and 29 and Holding. Home goods and thoughtful gifts fill Wrapsody, while orange and blue Tiger-pride essentials line the walls and shelves of Auburn Art.
Located on Auburn University’s Campus, this museum houses a collection of more than 2,000 works of art ranging from traditional to contemporary styles, including porcelain and American art. Its drawings and paintings of famed naturalist John James Audubon highlight the beauty of wildlife. The museum also hosts special exhibitions throughout the year.
JULE COLLINS MUSEUM:
Images by Mike Cortez
Image by Thomas Boutwell
CHEWACLA STATE PARK:
Fill up on fresh air with a wander through this park’s 696 acres of woods, streams and waterfalls. The property includes a 26-acre lake, playgrounds, trails, a modern campground, picnic areas and newly renovated cabins. A fairly flat, 20-minute hike leads to a glittering cascade. Other popular trails feature hills and quiet walks through the forest. The park boasts some highly rated mountain bike trails as well. But be warned: If you want to roam without the restrictions caused by crowds, consider planning an autumn visit during an Auburn University away football game.
Image courtesy of Outdoor Alabama.
courtesy of Outdoor Alabama.
MAKE IT KIDFRIENDLY
KREHER PRESERVE & NATURE CENTER:
Delve into nature and learn more about it at this outdoor recreation and discovery center. An outreach program of Auburn University’s School of Forestry and Wildlife Sciences, it's open to all daily and has a calendar packed with environmental education programs and events, using outdoor classrooms and its six miles of trails, a natural-spring-fed pond, a butterfly garden and more to open eyes to the wonder and beauty of central Alabama’s flora and fauna.
Images courtesy of Kreher Preserve.
ACRE:
On the one acre this eatery occupies (hence the name) peach and fig trees line a median; herb gardens grow by the front door; silver queen corn rises beside the patio. These fresh picks find their way into chef David Bancroft’s fare. And there’s equal emphasis on the sea, with Gulf oysters, shrimp and fish often featured
alongside parking-lot produce, like gulf shrimp rigatoni with fried okra, basil, sweet corn, heirloom tomato swimming in seasoned butter.
WELL RED:
Snuggle into a velvet chair, flip through a just-released novel, nibble on a rich red velvet cookie and drink an iced latte sweetened
with house-made brown-sugar syrup at this combo bookstore and coffee café housed in a welcoming cottage.
TOOMER’S DRUGS:
The area around Toomer’s Drugs is hallowed ground for Auburn fans; directly across from its doors sits the beloved Toomer’s Corner. The drugstore was started in 1896 by Sheldon Toomer, known as “Shel” by most, a halfback on the school’s very first football team. Pop in and grab a roast-beef melt, a sugar-cone-full of Blue Bell ice cream, and a few War Eagle souvenirs before walking across the street to bask in the glow of Tiger tradition. And don’t leave without a cup of Toomer’s famous sweet yet lip-puckering lemonade.
CORNER OFFICE:
This sandwich shop occupies a corner space in an office building and features morning and middaymeal delights like salty-sweet maple-bacon cronuts (a croissantdonut merger), meatloaf patty melts elevated with boursin, and roasted-beet hummus with green tomato chow-chow. Boost any item’s appeal with the addition of a fried egg or crisped pork belly.
Image by Denny Culvert.
Image by
Denny Culvert.
HEYDEY AND RANE CULINARY CENTER:
Auburn University’s Horst Schulze School of Hospitality Management and its Tony & Libba Rane Culinary Science Center (a massive, state-of-the-art facility) earn top marks for serving comprehensive, hands-on culinary and hospitality education to students. But the community and visitors benefit too. The Center’s HeyDey food hall (packed with stalls dishing out Malaysian street noodles, gelato, Cuban sandwiches and more) is enjoyed by the public, as is the rooftop garden and bar atop AAA Five-Diamond teaching hotel, The Laurel, and 1856, its fine-dining teaching restaurant, where culinary students are taught and guided by each year’s chef in residence.
LUCY’S:
Founder Lisa van der Reijden opened this restaurant Lucy’s in 2018 to offer the community the opportunity to forge connections through food, just as she did
growing up in a big Greek family. Stir in a dash of her ingredientdriven food philosophy, and you get a gathering place for making memories and a menu packed with the fresh, bright flavors that come from dishes built using the bounty of local farmers. It’s a combo that has Auburn diners loving Lucy’s, and its popular selections include the Juicy Lucy Burger, a beef patty topped with salty-sweet bacon and onion marmalade, spicy poblano aioli and sharp white cheddar; lemon-lavender donuts with citrus sugar; and Lucy’s creative tasty
twist on traditional eggs benedict: the chicken and waffle Benedict with Conecuh-sausage gravy, a poached egg and honey.
Image by Thomas Boutwell
Image by Greg Dupree
Image by Heidi Geldhauser
JUST NEXT DOOR: BOTANIC & JOHN EMERALD DISTILLING CO.
All by itself, Botanic is worth the drive. You can do it all in this soothing green garden space: shop home decor, local art and plants, and then eat. Choose from salads, pastries and specialty coffees at The Market. Graze from boards stacked with Southern-cured meats or rich bite-sized desserts at the Patio Bar. Snag a table for dinner at The Grille, where chef James Jolly’s red-wine-braised short ribs resting on bone-broth grits and accented with sautéed oyster mushrooms and creamy burrata or his seared duck breast with butternut squash risotto are standouts. And lunch in The Garden immerses you in an oasis of plants and blooms under a retractable greenhouse roof.
If all the eating and exploring at Botanic stirs up your thirst, slake it at John Emerald Distilling Co. Founded by father-son team John and Jimmy Sharp in 2014, JED is named after Jimmy’s grandfather. The duo crafts fine spirits including John’s Alabama Single Malt Whiskey, Gene’s Spiced Rum (made with Alabama-farmed sugar cane) and Hugh Wesley’s Gin (made with juniper berries that grow wild in area woods).
A
ROOFTOP BAR WITH ROOTS
THE GRADUATE AUBURN
The Graduate Auburn recently opened, adding a hip new hotel to the city’s list of accommodations. The cherry on top is the property’s rooftop bar, a revamp of the iconic War Eagle Supper Club, a local bar and restaurant beloved for 77 years before it closed in 2015. The WESC at The Graduate is outfitted with vintage WESC memorabilia paired with stellar campus and football-stadium views. Menu highlights include pizza (a nod to the legendary pizza available at the original) and the bucket of crispy fried chicken that comes with a bottle of champagne.
Images courtesy of Graduate by Hilton Auburn, AL.
HOW JOY TO LIFE IS FIGHTING BREAST CANCER IN OUR COMMUNITIES
livehere givehere
THE GOOD KEEPS GROWING & GOING
Since being founded in 2001, the Joy to Life Foundation has continued to expand to meet the ever-growing need for breast health services throughout Alabama. Originally, the Foundation only served three counties in central Alabama.
DID YOU KNOW?
Today, Joy to Life provides lifesaving services to those in need in all 67 Alabama counties.
In partnership with the Alabama Department of Public Health’s Breast and Cervical Cancer Early Detection Program, Joy to Life helps to pay for mammograms and more for underserved Alabamians
FIGHTING BREAST CANCER STARTS WITH YOU. Read on to learn more about breast health and early detection.
ages 40-49. Also, in response to growing requests from individuals and medical facilities, Joy to Life independently provides services for women ages 39 and under and is the only organization in Alabama helping men get tested and treated for breast cancer.
From its modest beginnings, Joy to Life has gone on to provide more than 100,000 mammograms and currently provides mammograms along with ultrasounds, surgeries, biopsies, physician consults, specialists and follow-ups to the medically underserved in all 67 Alabama counties.
A FEW FACTS:
Make Breast Health an Important Part of Your Life
After skin cancer, breast cancer is the most frequently diagnosed cancer in American women. A woman’s chance of surviving breast cancer is greatly improved with early detection and treatment. You owe it to your family, your friends and yourself to do all you can to stay informed.
TRUE OR FALSE? BREAST CANCER IS MORE COMMON IN WOMEN WITH BIGGER BREASTS.
False. There is no connection between breast size and cancer risk, although it can sometimes be more challenging to examine larger breasts. Obesity and breast density, on the other hand, can both increase the risk of breast cancer. In addition, family history and lifestyle factors can also influence the odds of getting breast cancer. Women with larger breasts are more likely to report back pain, but this is not a risk factor for breast cancer.
No matter what your breast size, it is important to conduct regular breast self-exams, attend annual check-ups with your healthcare provider, and receive annual mammograms if you are age 40 or older. Maintaining a healthy weight and getting regular exercise can also support overall health while reducing the risk factors for breast cancer.
in Alabama
an estimated 4,500 NEW CASES of female breast cancer and approximately 720 FEMALE BREAST CANCER DEATHS are expected to occur in one year.
TRUE OR FALSE? BREAST PAIN IS A DEFINITE SIGN OF BREAST CANCER.
False. Breast pain is usually not a sign of breast cancer, though it should not be ruled out completely. The most common symptom of breast cancer, according to the American Cancer Society, is a new breast lump, though most lumps themselves are not cancerous or painful.
Other potential breast cancer symptoms can include swelling, changes in the nipple or skin, discharge, swollen lymph nodes and, occasionally, breast or nipple pain. It is also important to remember that many of these symptoms can also be signs of benign (non-cancerous) issues. Likewise, breast pain can result from a range of things, including an unsupportive bra, hormones, an injury or even water retention.
But Remember: Even though breast pain isn’t usually a symptom of breast cancer, it doesn’t mean that it can’t be a symptom. All breast changes, including breast pain (especially focal pain that is located in one area of the breast and doesn’t go away), should be reported to your medical doctor as soon as possible.
BREAST HEALTH IS KEY AT ANY AGE: ABOUT 1 OUT OF 8
invasive breast cancers are diagnosed in WOMEN
TRUE
YOUNGER THAN 45.
OR FALSE?
FINDING A LUMP IN YOUR BREAST MEANS YOU HAVE BREAST CANCER.
False. According to the Centers for Disease Control and Prevention (CDC), only a small percentage of breast lumps turn out to be cancer. But if you discover a persistent lump in your breast that is new or notice any changes in breast tissue, it should never be ignored. It is very important that you see a physician for a clinical breast exam. He or she may possibly order breast imaging studies to determine if this lump is of concern or not.
Take charge of your health by performing routine breast self-exams, establishing ongoing communication with your doctor, getting an annual clinical breast exam and scheduling your routine screening mammograms.
TRUE OR FALSE? ALL BREAST CANCERS ARE THE SAME.
False. There are many different types of breast cancer, which are determined by the specific cells in the breast that become cancer, and each type has different features and considerations. Invasive ductal carcinoma (IDC), for instance, is the most common type of breast cancer, accounting for 70-80 percent of all breast cancer diagnoses in women and men.
Other types of breast cancer include inflammatory breast cancer (IBC), triple negative breast cancer (TNBC) and Stage 4 metastatic breast cancer, among others.
Depending on the type of cancer and your individual circumstances, treatment, side effects and prognosis will vary. While breast cancer might seem like a one-size-fits-all diagnosis on the outside, every type of cancer is different, which is why it is essential to learn as much as you can if breast cancer affects you or someone you love.
EARLY DETECTION
KNOW THE RISKS:
Genetic risk factors are inherited, or passed down, from parent to child through the genes. These risk factors cannot be changed because they are built into your DNA from birth. But, environmental and lifestyle risk factors are avoidable risk factors that are typically under an individual’s control. These risk factors can be reduced by changing elements within your environment or making alterations to your lifestyle. They may include:
Lack of Physical Activity:
A sedentary lifestyle with little physical activity can increase your risk for breast cancer. Moving your body or exercising for even 20 minutes a day can help lower this risk factor.
Poor Diet: A diet high in saturated fat and lacking fruits and vegetables can increase your risk for breast cancer. Eating 3.5 to 5 cups of fruits and vegetables a day can help lower this risk factor.
Being Overweight or Obese: Being overweight or obese can increase your risk for breast cancer. This risk increases if you have already gone through menopause.
SAVES LIVES! When breast cancer is detected early, the 5-year relative survival rate is 99 percent.
STAGE 1 BREAST CANCER is considered an early stage, localized cancer and is highly treatable and survivable.
UNINSURED RISING
Drinking Alcohol: Frequent consumption of alcohol can increase your risk for breast cancer. The more alcohol you consume, the greater the risk.
Radiation to the Chest: Having radiation therapy to the chest before the age of 30 can increase your risk for breast cancer. While radiation is often an unavoidable therapy for certain illnesses, it is still considered an environmental or lifestyle risk factor because it is not an inherited trait that someone is born with.
Combined Hormone
Replacement Therapy (HRT): Taking combined hormone replacement therapy, as prescribed for menopause, can increase your risk for breast cancer and increases the risk that the cancer will be detected at a more advanced stage. Speak with your doctor about the benefits and risks of HRT.
The number of uninsured Americans is growing in 2024:
According to the CDC, 27.1 million Americans were uninsured in the first quarter of 2024, which is an 8.2 percent uninsured rate. This is an increase of 3.4 million from the same period in 2023, when the uninsured rate was around 7.7 percent. Some factors that may be contributing to the increase include:
States cutting Medicaid rolls
Unemployment increasing Health costs rising
Enhanced Affordable Care Act subsidies not being renewed
KNOW THE SIGNS:
Most people who have breast cancer signs and symptoms will initially notice only one or two, and their presence does not automatically mean that you have breast cancer.
Every person should know breast cancer’s signs and symptoms, and any time an abnormality is discovered, it should be investigated by a healthcare professional.
Some include a change in how the breast or nipple looks or feels such as:
Any unexplained change in the size or shape of the breast
Dimpling anywhere on the breast
Unexplained swelling of the breast (especially if on one side only)
Unexplained shrinkage of the breast (especially if on one side only)
Recent asymmetry (unequal or lack of sameness) of the breasts. Although it is common for women to have one breast that is slightly larger than the other, if the onset of asymmetry is recent, it should be checked.
Nipple that is turned slightly inward or inverted
Skin of the breast, areola, or nipple that becomes scaly, red, or swollen or may have ridges or pitting resembling the skin of an orange
SOURCE:
KNOW THE influence
YOUR SUPPORT OF JOY TO LIFE MATTERS TO ALABAMA RESIDENTS IN NEED.
A MISSION OF HOPE
“We are honored to support Joy to Life in their mission. Their innovative approach and unwavering commitment to providing essential breast screenings to underserved communities aligns perfectly with our values and objectives.”
- Michael Zenteno, Senior Director of Programs for the National Breast Cancer Foundation
LIFE-CHANGING EFFORTS
“Without Joy to Life, fewer cancers would be detected, and fewer lives saved due to early detection of breast cancer. In fact, according to our data, Joy to Life is responsible, in recent years, for helping to find more than 30 percent of all cancers in Alabama. The work Joy to Life does is crucial in providing women the chance to take charge of their health and get screenings that not only help them, but their families as well. Also, Joy to Life is always seeking new ways to raise funds to provide more services to women and men and, in my opinion, what they do is lifesaving.”
- Nancy Wright, MPH, Director, ADPH Cancer Prevention and Control Division
Sleep Success
Getting the right amount (and right kind) of rest is essential to good health, productivity and overall wellness, but do you know how to get it? Tuck into these better-sleep tips to find out.
BY KYM KLASS
Sound Familiar?
Ever just sit mindlessly on your phone at night scrolling … scrolling … scro … and when you look at the time, an hour has passed? An hour spent watching videos and reading comments on social media posts that could have been spent on sleep. Or there’s that book you can’t put down, because—just one more chapter. And then one more. And when you wake up in the morning, you’re exhausted and dragging.
No matter what’s keeping you up, the fact is, many of us are not getting enough
sleep. And bad bedtime habits and other factors also cause the quality of our sleep to suffer. Too little sleep combined with poor sleep can wreak havoc on our mental and physical health.
One big culprit? Smart phones and other digital devices that provide too much accessibility at our fingertips. Add other commitments, including hectic kids’ schedules, working from home and more, and there don’t seem to be enough hours in the day to get the good sleep we need.
Most research suggests men and women are equal in the amount of sleep needed.
The Right ZZ’s for You
While Everyday Health suggests men and women are equal in the amount of sleep needed, some research suggests that women fall asleep quicker and sleep more deeply than men. This could mean they need more sleep, according to the Sleep Foundation, which notes women need on average 11 additional minutes of sleep per night. Why? Insomnia, depression and hormone changes are common sleep disruptors for women, according to the Foundation.
Put Down the Phone
Your smart phone is the mental equivalent of caffeine and can really rob you of rest. Scrolling through social media or work emails while lying in bed can get your thoughts all amped up when they should be slowing in preparation for the shutdown of sleep. Another reason to avoid the use of your phone or other tech devices right before you go to bed is related to their glow. The light emitted has been proven to have negative effects on sleep quality, making it more difficult to get to sleep and stay there.
The Magic Number?
But just how much do we need? Most recommendations for an optimum amount of sleep do not differentiate between men and women, suggesting adults ages 18 to 64 need seven to nine hours of sleep per night, according to Everyday Health.
What about the kids? Those 13-18 years old should receive eight-10 hours of sleep each night, according to the Cleveland Clinic. However, circadian rhythms shift after puberty, making teens want to go to bed after 11 p.m., and wake up later, according to the Sleep Foundation. Studies show a lack of sleep within this age range can result in drowsy driving, reduced emotional control and poor cognitive ability.
Here Comes the
Sun
. . .
Good sleep can help you have a better day, and life.
The top nine reasons we need proper sleep:
Short sleep duration is associated with an increased risk of developing obesity and weight gain.
Good sleep can maximize problem-solving skills and enhance memory.
Sleeping fewer than seven hours per night is linked to an increased risk of heart disease and high blood pressure.
Getting at least seven hours of sleep can improve your immune function and help fight the common cold.
Getting enough sleep has been shown to improve many aspects of athletic and physical performance.
Many studies show a strong association between chronic sleep deprivation and risk of developing type 2 diabetes.
Sleep disturbance is linked to higher levels of inflammation. Over time, this can increase your risk of developing chronic conditions like heart disease, depression and Alzheimer’s disease.
Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.
Sleep deprivation may reduce your social skills and ability to process emotions.
(Source: Healthline)
Top Sleep Tips
While factors outside of your control can certainly affect your sleep, achieving your best sleep also depends a lot on your sleep environment and your pre-bedtime habits. These steps and behavioral principles from CBT-I (Cognitive Behavioral Therapy for Insomnia) may be helpful to improve sleep, according to Psychology Today. Most people need to stick to behavioral changes for a few weeks before seeing full benefit. Improvement in sleep quality and quantity is possible but requires persistence, so don’t give up.
Wake up at the same time every day.
Avoid naps.
Spend an hour before your typical bedtime doing calming activities. Quiet your mind and leave the day’s stresses behind. You’ll have to find the way that works for you,
but try meditating, praying, taking a warm bath or reading (a real book).
Don’t do anything in bed other than sleep (or sexual activity).
Building good bedtime habits increases the quality and quantity of sleep.
Supplement Support
In the quest for rejuvenating sleep amid stress, many are turning to natural sleep aids— which, according to Heathline, tend to have fewer side effects than their prescription counterparts, and are generally safer than over-the-counter medications. The appeal lies in a balanced and sustainable solution that embraces the inherent power of nature.
For those who have a difficult time falling asleep, does melatonin help when all else fails? When taken as a supplement, all melatonin does is stimulate its natural secretion that’s already occurring within you. While melatonin is deemed
safe, some people complain about morning grogginess after taking it.
Other popular natural sleep aids include valerian root, magnesium, CBD and lavender. Incorporating botanicals and minerals can help, but many sleep experts advise putting some energy into figuring out and addressing the root causes of your sleep issues instead of relying on supplements long term. Lifestyle adjustments, including establishing healthy sleep habits, are the best way to reclaim your nights for a deep and revitalizing sleep experience.
lines smile
LEAVING YOU WITH A LITTLE JOY
We have a lot to smile about this year!
Our 2024 Walk of Life for Breast Cancer was one of our best yet with over 2000 participants, a record number of event sponsors and a jaw-dropping $200,000-plus dollars raised— all to fight breast cancer in Alabama!
“My cancer was fast-growing. But my care team was faster.”
Having moved from Miami to Montgomery, I was very nervous about receiving my cancer diagnosis and treatments here. To my surprise, I couldn’t believe how fast Montgomery Cancer Center moved for me with the latest advancements. I had one of the most aggressive breast cancers, and the regimen of chemotherapy and the newest targeted drug therapy they administered resulted in no evidence of cancer left. Science moves fast. And thankfully, here they stay on the cutting-edge with advanced research, state-of-the-art technology, and the latest treatments.
