Happy Healthy Kids

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Raising Healthy Kids

 

In my last article I spoke about growing and obvious problems associated with obesity and children.  We are seeing adult type diseases showing up soon and sooner because of unhealthy lifestyle choices.  Despite our knowledge and access to information heart disease is still the number one killer of American and cancer is number two.

In this article I want to outline some healthy habits to begin in order to not only combat theses diseases but to actually build up healthy bodies and healthy habits that last a lifetime.

 

 

Lead by Example

 

Heavy kids usually have heavy parent. Studies have shown that a child’s risk of obesity greatly increases if one or more parent is overweight or obese families tend to have similar eating patterns, maintain the same levels of physical activity, and adopt the same attitudes toward being overweight.

 

Exercise

Current guidelines recommend that kids over 2 years of age get at least 60 minutes of moderate to vigorous physical activity everyday. That may seem like a lot but remember when you were a kid and you played outside until the street lights came on and your mom was yelling that dinner was ready, come inside! That hour includes playing tag, hide and go seek, climbing trees and wiffle ball in the front yard. All stuff my 3 kids are adept at.

 

Diet /Meal preparation:

 

With soccer, cheerleading and tae kwon do who has time to sit down and prepare a meal?  Preparation is the key word. Take a survey from the family about some of their favorite healthy meals and lay out the weekly menu.  Have a set time for all family members to sit down together. Homework done, TV off, hands washed and sitting down at 6 o’clock. I know this is easier said than done but if you don’t have a guide and a goal how will you ever make a change?

 

 

And avoid falling into these common foods/eating behavior traps:

 

Don’t reward kids for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior, like positive reinforcement or special time with Mom or Dad as a reward.

 

Don’t maintain a clean-plate policy. Be aware of kids’ hunger cues. And realize that filling a child plate with an adult portion is an easy mistake to make.   Even babies who turn away from the bottle or breast send signals that they’re full. If kids are satisfied, don’t force them to continue eating. Reinforce the idea that they should only eat when they’re hungry.

 

Don’t talk about “bad foods” or completely eliminate all sweets and favorite snacks from kids’ diets. Kids may rebel and over eat these forbidden foods outside the home or sneak them in on their own. Dr. Sears talks about red, green and yellow light foods.  Green equal fruits and veggies eat as many as you like. Yellow are sometimes food these are things you may have from time to time such as ice cream, frozen yogurt and smoothies. Red lights are things that should be avoided such as doughnuts, soda and sugary cereals.

 

 

Media Exposure:

 

Media exposure is definitely a contributing factor to childhood obesity.  Kids are spending more time playing with electronic devices, from computers to handheld video game systems, than actively playing outside. Television is a major culprit. Kids younger than 6 spend an average of 2 hours a day in front of a screen, mostly watching TV, DVDs, or videos. Older kids and teens spend almost 4 hours a day watching TV, DVDs, or videos.  When computer use and video games are included, time spent in front of a screen increases to over 5½ hours a day for teens! In other words, for many kids, once they get home from school, virtually all of their free time is spent in front of one screen or another.

 

TheAmericanAcademyof Pediatrics (AAP) currently recommends limiting the time kids over 2 years of age spend in front of a screen to no more than 1-2 hours. The AAP also states that kids3 and under watch NO TV at all!

 

 

Recommendations by Age:

Additional recommendations for kids of all ages:

 

Birth to age 1: In addition to its many health benefits, breastfeeding may help prevent excessive weight gain. Breastfed babies may be more able to control their own intake and follow their own internal hunger cues. Begin to establish good bedtime patterns.

 

Ages 2 to 6:   Start good habits early. Help shape food preferences by offering a variety of healthy foods. Encourage kids’ natural tendency to be active and help them build on developing skills. When you feed them noodles and butter for each meal for example, that is all they want.  When you plop them down to watch “Baby Einstein” videos they get accustomed to the TV screen.  Continue to foster good bedtime rituals including reading to your kids.

 

Ages 7 to 12: Encourage kids to be physically active every day, whether through an organized sports team or a pick-up game of soccer during recess. Keep your kids active at home, too, through everyday activities like walking and playing in the yard, remember that hour per day. Let them be more involved in making good food choices, such as packing lunch and buying food at the grocery store. Kids this age still need 10-12 hours of sleep per night.

 

Ages 13 to 17: Teens like fast food, but try to steer them toward healthier choices like grilled chicken sandwiches, salads, and smaller sizes. Teach them how to prepare healthy meals and snacks at home. Encourage teens to be active every day.

 

Most of all let your kids know you love them — no matter what their weight — and that you want to help them be happy and healthy.

 

Those seeking additional information regarding this study may contact Steven Long, DC directly 4359 Town Center Blvd. Suite 213, EDH and telephone (916) 933-4507.

 

 

 

Resources: Info adapted from…

Mary L. Gavin, MD

Kidshealth.org

First5California.com

 

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Best ways to keep your kids healthy.

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Raising Healthy Kids

 

In my last article I spoke about growing and obvious problems associated with obesity and children.  We are seeing adult type diseases showing up soon and sooner because of unhealthy lifestyle choices.  Despite our knowledge and access to information heart disease is still the number one killer of American and cancer is number two.

In this article I want to outline some healthy habits to begin in order to not only combat theses diseases but to actually build up healthy bodies and healthy habits that last a lifetime.

 

 

Lead by Example

 

Heavy kids usually have heavy parent. Studies have shown that a child’s risk of obesity greatly increases if one or more parent is overweight or obese families tend to have similar eating patterns, maintain the same levels of physical activity, and adopt the same attitudes toward being overweight.

 

Exercise

Current guidelines recommend that kids over 2 years of age get at least 60 minutes of moderate to vigorous physical activity everyday. That may seem like a lot but remember when you were a kid and you played outside until the street lights came on and your mom was yelling that dinner was ready, come inside! That hour includes playing tag, hide and go seek, climbing trees and wiffle ball in the front yard. All stuff my 3 kids are adept at.

 

Diet /Meal preparation:

 

With soccer, cheerleading and tae kwon do who has time to sit down and prepare a meal?  Preparation is the key word. Take a survey from the family about some of their favorite healthy meals and lay out the weekly menu.  Have a set time for all family members to sit down together. Homework done, TV off, hands washed and sitting down at 6 o’clock. I know this is easier said than done but if you don’t have a guide and a goal how will you ever make a change?

 

 

And avoid falling into these common foods/eating behavior traps:

 

Don’t reward kids for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior, like positive reinforcement or special time with Mom or Dad as a reward.

 

Don’t maintain a clean-plate policy. Be aware of kids’ hunger cues. And realize that filling a child plate with an adult portion is an easy mistake to make.   Even babies who turn away from the bottle or breast send signals that they’re full. If kids are satisfied, don’t force them to continue eating. Reinforce the idea that they should only eat when they’re hungry.

 

Don’t talk about “bad foods” or completely eliminate all sweets and favorite snacks from kids’ diets. Kids may rebel and over eat these forbidden foods outside the home or sneak them in on their own. Dr. Sears talks about red, green and yellow light foods.  Green equal fruits and veggies eat as many as you like. Yellow are sometimes food these are things you may have from time to time such as ice cream, frozen yogurt and smoothies. Red lights are things that should be avoided such as doughnuts, soda and sugary cereals.

 

 

Media Exposure:

 

Media exposure is definitely a contributing factor to childhood obesity.  Kids are spending more time playing with electronic devices, from computers to handheld video game systems, than actively playing outside. Television is a major culprit. Kids younger than 6 spend an average of 2 hours a day in front of a screen, mostly watching TV, DVDs, or videos. Older kids and teens spend almost 4 hours a day watching TV, DVDs, or videos.  When computer use and video games are included, time spent in front of a screen increases to over 5½ hours a day for teens! In other words, for many kids, once they get home from school, virtually all of their free time is spent in front of one screen or another.

 

TheAmericanAcademyof Pediatrics (AAP) currently recommends limiting the time kids over 2 years of age spend in front of a screen to no more than 1-2 hours. The AAP also states that kids3 and under watch NO TV at all!

 

 

Recommendations by Age:

Additional recommendations for kids of all ages:

 

Birth to age 1: In addition to its many health benefits, breastfeeding may help prevent excessive weight gain. Breastfed babies may be more able to control their own intake and follow their own internal hunger cues. Begin to establish good bedtime patterns.

 

Ages 2 to 6:   Start good habits early. Help shape food preferences by offering a variety of healthy foods. Encourage kids’ natural tendency to be active and help them build on developing skills. When you feed them noodles and butter for each meal for example, that is all they want.  When you plop them down to watch “Baby Einstein” videos they get accustomed to the TV screen.  Continue to foster good bedtime rituals including reading to your kids.

 

Ages 7 to 12: Encourage kids to be physically active every day, whether through an organized sports team or a pick-up game of soccer during recess. Keep your kids active at home, too, through everyday activities like walking and playing in the yard, remember that hour per day. Let them be more involved in making good food choices, such as packing lunch and buying food at the grocery store. Kids this age still need 10-12 hours of sleep per night.

 

Ages 13 to 17: Teens like fast food, but try to steer them toward healthier choices like grilled chicken sandwiches, salads, and smaller sizes. Teach them how to prepare healthy meals and snacks at home. Encourage teens to be active every day.

 

Most of all let your kids know you love them — no matter what their weight — and that you want to help them be happy and healthy.

 

Those seeking additional information regarding this study may contact Steven Long, DC directly 4359 Town Center Blvd. Suite 213, EDH and telephone (916) 933-4507.

 

 

 

Resources: Info adapted from…

Mary L. Gavin, MD

Kidshealth.org

First5California.com

 

Childhood Obesity must be stopped!

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Childhood Obesity Can Be Deadly

There is an obvious trend in America, we all see it. I don’t mean to be cruel but we are the fattest nation on the planet. It is obvious that this problem is beginning earlier and earlier in our lives. Overweight children most often become overweight adults. Sure, there are those who seek guidance or find inspiration and commit themselves to a healthier lifestyle. Unfortunately, those success stories for our kids are few and far between. The majority of obese children leave adolescence for an adult life already ripe with health concerns. And, according to a study by Harvard’s School of Public Health, those lives often end prematurely.

The Harvard study – published by the Annals of Internal Medicine – evaluated the health habits and medical records of more than 100,000 women who had provided data through the Nurses’ Health Study (an ongoing federally financed study on women’s health issues) since 1989. Researchers found that those women who were overweight or obese at age 18, had a far greater risk of dying from cancer or heart disease before reaching middle age.

“Today, one-third of U.S. children are overweight or at risk of becoming overweight. The Harvard research confirms that childhood obesity ca be a death sentence.

Aside from the dire predictions from the Harvard study it is obvious that being obese and overweight can limit children’s’ ability to enjoy and participate in many activities during childhood and later in life. Conditions like high blood pressure and cholesterol levels are showing up earlier. Type II diabetes, which was thought to only affect adults, is now found in children. These children also face an increased risk of many chronic diseases like heart disease. Childhood obesity also lowers self esteem, affects relationships with peers and contributes to poor self image. These social and psychological consequences impact children’s ability to learn and feel accepted. These problems can be prevented with the help of parents, care givers and family.

Parents, care givers and family can help children maintain a healthy weight by teaching and modeling good eating and physical activity habits during these early years which lay the foundation for a healthy lifestyle in later years.

“The physical and emotional strain on an overweight child is compounded by the
type of behavior uncovered in this study. The obese youth were found less likely
to exercise and more likely to have smoked and consumed alcohol. Let me be the master of the obvious, this is a recipe for a shorter life.

While the Harvard study did not establish whether permanent weight loss after age 18 decreases the risk of dying prematurely I urge parents and children to address their health regimen. Increased media exposure and poor diet in combination are driving us into this pit. I recently saw that the average US teen interfaces with media 31 hours per week. This includes TV watching, internet use, mobile devices and video games.

“Change the way you live, and you can alter the life path you currently travel. I preach to my patients that chiropractic care is part of a wellness program that includes proper diet, exercise and a healthy mental outlook. There is a reason that clichés become clichés. Treat your body like a temple, and that temple will stand for a long time.

Look for a follow up article on healthy choices and strategies to begin to combat this epidemic.

Those seeking additional information regarding this study may contact Steven Long, DC directly 4359 Town Center Blvd. Suite 213, and telephone (916) 933-4507.

Footnotes:
*First 5 California
*The Relationship between Overweight in Adolescence and Premature Death in Women Rob M. van Dam, PhD; Walter C. Willett, MD; JoAnn E. Manson, MD; and Frank B. Hu, MD

Healthy BBQ Tips for the 4th of July

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Here are some tips to have a healthier grilling experience. Enjoy!

Healthy Barbecue Tip No. 1: Bold ingredients add great flavor to grilling sauces and marinades.

You can add bold flavors without adding too many calories or fat grams. Here are some of my favorite ingredients for sauces and marinades:

  • Worcestershire sauce: 2 tablespoons contain 30 calories, 0 grams fat, 390 mg sodium
  • Chili sauce: 2 tablespoons contain 40 calories, 0 grams fat, and 960 milligrams sodium
  • Tamari sauce (less-sodium type): 2 tablespoons contain 20 calories, 0 grams fat, 1150 mg sodium

Healthy Barbecue Tip No. 2: Throw some vegetables on the grill

Just coat the vegetables ever so lightly with a little olive oil and put them on the grill  The trick to grilling vegetables is cutting them into shapes and sizes that cook well on the grill. When you cook them over direct medium heat, turning frequently, they’ll usually be done in 8-10 minutes.

These vegetables work especially well on the grill.

  • Red, Yellow andOrangePeppers
  • Whole mushrooms.
  • Eggplant, cut lengthwise into 1/4-inch slices.
  • Zucchini, cut lengthwise into 1/4-inch slices.
  • Asparagus spears. Just trim off the white end and grill the spears whole.

Healthy Barbecue Tip No. 3: When grilling chicken, take the skin off — take it all off!

  • Half the fat and saturated fat in chicken breast and thigh is in the skin, which is why so many of us enjoy our chicken skinless.

But if you cook your chicken with the skin on, then take it off at the dinner table, you’ll lose all the flavor from your marinade, BBQ sauce, or rubs and seasonings. So go ahead and take the skin off before you prepare the chicken for grilling.

Healthy Barbecue Tip No. 4: Use the leanest cuts of beef and pork and trim any visible fat before cooking.

Healthy Barbecue Tip No. 5: Be sensible about servings.

Encourage eating smaller portions by grilling the meat in smaller portions, such as:

  • Thin slices of larger cuts of meat (such whole pork tenderloin, roasts, etc). Let the meat rest 10 minutes after cooking, then slice before serving to family or guests.

Healthy Barbecue Tip No. 6: Lower potential cancer risks associated with grilling.

PAHs (polycyclic aromatic hydrocarbons) and HCAs (heterocyclic amines) are substances formed on the surface of well-done meat cooked at high temperatures. The American Institute for Cancer Research (AICR) recently concluded that the evidence that these two substances increase the risk of cancer in humans is “limited but suggestive.”

PAHs, in particular, come from smoke, which is formed when fat drips from meat onto the grill. “Technically, anything that spends any time around smoke will contain some level of PAHs,” explains Glen Weldon, head of education and communications at the AICR. The good news is many of the grilling suggestions in the first eight tips help reduce your intake of these two substances.

But what you grill is perhaps more important than how often you grill. A recently published AICR report concluded that diets high in red meat (beef, pork, and lamb) and especially processed meats are a “convincing: cause of colorectal cancer.”

Keep in mind that grilling vegetables and fruit produces negligible HCAs or PAHs. In fact, diets that are high in plant foods in general are associated with a reduced risk of several cancers.

Here are a few grilling suggestions to reduce your cancer risk:

  • Include garlic and onions in the marinade may also help reduce HCA formation on cooked meat.
  • Select leaner cuts (and trim any visible fat), to prevent dripping fat from causing flare-ups, which may deposit carcinogens on the meat.
  • Flip the meat on the grill often. This will help reduce the amount of carcinogens that are potentially deposited on the meat.

Healthy Barbecue Tip No. 7: Just say no to processed meat.

Processed meats include hot dogs, sausages, bacon, ham, and cold cuts, among others.  Thes increase you risk of colorectal cancer.

 Adapted from Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.  Published May 23, 2008.

Great Afternoon Energy!

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http://www.youtube.com/watch?v=orW9ppBh2KM

Increase Your Energy!

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Dr. Steve Long
What is gluten anyway?

Gluten is a sticky protein commonly found in grains. Biggest offenders are rye, wheat and barley. It is found in most types of cereals and in many types of bread. Not all foods from the grain family contain gluten. Grains that that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, soybeans and sunflower seeds. Gluten is also found in some unexpected ways as well. It is used as stabilizing agent or thickener in products like ice-cream, soy sauce and ketchup.

Gluten is highly elastic and strong, making it the core of bread dough. It is the gluten in dough which allows it to be kneaded and risen. Unfortunately, some people have adverse reactions when they eat gluten, particularly wheat gluten, which is accompanied with other compounds found naturally in wheat.

What is the problem with gluten?

Gluten sensitivity causes extensive damage to the lining of the small intestine which houses up to 70 percent of the body’s immune system.

With gluten sensitivity tissues in the immune system that produce antibodies become damaged. Antibodies are made in the human body in response to invaders. They are extremely important for killing these invaders especially in mucosal tissue such as the sinuses, eyes, mouth, respiratory tract, digestive tract and urinary tract.

And since these areas of the body are actually in direct contact to the outside world, its extremely important these areas stay well protected by our immune system. But if the tissues that produce the antibodies are destroyed, then there are not enough antibodies to help keep the invaders in check.

Following are the symptoms of health complications resulting due to gluten intolerance: Gaining fat or losing weight; malnutrition and deficiency of iron; joint pain; nervousness; inflammation over skin; headache; fatigue; anger and loss of temper; impotency; irregular menstrual cycle; abdominal cramps; slow growth of baby; and dental problems.

While this is counter-intuitive, digestive symptoms are less common symptoms of gluten sensitivity. Digestive symptoms are often accompanied by the familiar triad of excessive fatigue, depression and weight gain.

Digestive symptoms that might be seen as the symptoms of gluten sensitivity are abdominal pain, bloating, cramping, weight gain or weight loss, constipation, diarrhea, alternating constipation and diarrhea.

These symptoms, if any are present, are those commonly found in many other gastrointestinal disorders and are, again, rarely attributed to gluten sensitivity. Even when patients have chronic digestive complaints and no cause can be found, rarely is gluten sensitivity ever suspected.

Gluten intolerance, once thought rare, is getting overdue attention. In 2003 just 40,000 Americans had been diagnosed with celiac disease; today, its 110,000  and, if everyone with the disease were diagnosed it would be 3 million, according to Alessio Fasano, medical director of the University of Maryland Center for Celiac Research in Baltimore.

Celiac disease: When symptoms are more serious

More serious gluten intolerance is called celiac disease. That’s when gluten actually triggers the body’s immune system. When people with celiac disease eat foods or use products containing gluten, their immune system responds by damaging the villi in the intestines  tiny, finger-like projections in the small intestine that absorb the nutrients from food. For this reason its considered an autoimmune disease.

Celiac disease is not just a disease of the gut, says Shelley Case, R.D., nutrition consultant and author of Gluten Free Diet: A Comprehensive Resource Guide. Its a multi-system, multi-symptom disease with serious implications.

Celiac disease is linked to malnutrition that can lead to anemia, osteoporosis, depression, behavioral problems and stunted growth in children, among other problems. People who have celiac disease may also have other autoimmune conditions, such as type 1 diabetes and rheumatoid arthritis.

Gluten free diet

Several grains and starch sources are considered acceptable for a gluten-free diet. The most frequently used are corn, potatoes, rice and tapioca (derived from cassava). Other grains and starch sources generally considered suitable for gluten free diets include amaranth, arrowroot, millet, montina, lupin, quinoa, sweet potato, taro, teff, chia seed and yam. Various types of bean, soybean and nut flours are sometimes used in gluten-free products to add protein and dietary fiber. In spite of its name, buckwheat is not related to wheat; pure buckwheat is considered acceptable for a gluten-free diet, although many commercial buckwheat products are actually mixtures of wheat and buckwheat flours and thus not acceptable. Gram flour, derived from chickpeas, is also gluten-free (this is not the same as Graham flour made from wheat).

People wishing to follow a completely gluten free diet must also take into consideration the ingredients of any over-the-counter or prescription medications and vitamins. Also, cosmetics such as lipstick, lip balms and lip gloss may contain gluten and need to be investigated before use. Here is a simple list of foods to consider.

Don’t eat: Wheat and all its forms, including semolina, spelt, kamut and rye; barley; oat bran; wheat germ; bran; graham, gluten or durum flour.

Do eat: Amaranth; quinoa; buckwheat; popcorn; cornmeal (polenta and tortillas); millet; breads, cereals, crackers and pasta made of corn, rice, potato, arrowroot, tapioca, sago, flax and hominy.

What about oats? Oats for celiac disease has been controversial, but recent research has given oats a thumbs up. The problem is possible contamination of oats with other gluten-containing grains. Pure oats  those not contaminated by other grains  are recommended by a majority of celiac organizations in Canada and the United States. You can also find gluten free oats in Trader Joe’s and Whole Foods.

Where should I go for good gluten free recipes? The web is full of great sites to find recipes but these are some good ones right off the top.

• Livingwithout.com

• glutenfreegoddess.blogspot.com

• glutenfreegirl.blogspot.com

• glutenfreemommy.com.

There is a lot of conversation that many health problems are coming from our diet. Often times eliminating something like gluten from your diet can be extremely difficult. But if you make the effort to cut back on the cookies, crackers, breads and pasta you’ll be surprised how much better you and your family will feel.

Get some REST!

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This is from a blog that I love – Mark’s Daily Apple. Check it out.

Summary…

1. Get outside in the sunshine during the day.

2. Get to bed early and avoid light in the evening – TV, computer and artificial white light.

3. Stop trying to do too much.

“In light (an unintentional, but welcome pun) of my post on the effect of blue light on our natural circadian rhythms, I thought a follow up Insider that delved into the intricacies of maintaining a normal sleep schedule might be welcome. Inadequate sleep is a scourge, I always say – a worldwide epidemic, especially in industrialized nations. We’re a world of workaholics, except our affliction is thrust upon us without our consent. You can usually blame an alcoholic for taking the drink, but can we really blame working adults for their sleep deprivation? Most of us have to work for a living, and the boss sets the hours. We just try to cram in a life around the margins.

Inadequate sleep means excess secretion of cortisol, the stress hormone, and that leads to insulin resistance, belly fat accumulation, and systemic inflammation. If you’re working out hard every day on top of the poor sleep, your cortisol problem is compounded. Eating and exercising Primally can mitigate a whole lot of problems, but it can’t solve them all. In the end, lack of sleep will always catch up to you. Maintaining a stable, Primal circadian rhythm allows a stable sleep schedule, which in turn promotes a strong immune system, steady energy levels, productive workouts, and a lower risk of degenerative diseases. It’s in everyone’s best interest to get adequate sleep whenever possible.

Why aren’t we sleeping enough? We want to sleep. Everyone enjoys a good night’s rest, so what is preventing us from achieving it on a regular basis? As I mentioned earlier, work and stress affect our sleep. For the most part, if we’re at the office, we’re awake. And if we’re stressing out over work related issues, we aren’t sleeping. But there’s got to be another reason. Our exposure to light is all mixed up. That much is obvious. We don’t get enough during the day, and we get too much at night. It’s probably a bit more complicated than that, but it basically boils down to misaligned light exposure. The problem with messed up exposure is that it resets the cycle. It throws your rhythm off. You get too little blue light during the day, and it affects the rest of your day; too much at night, and you restart your cycle. If your body thinks its night during the day, or day during the night, things will get a bit strange.

Luckily for us, blue light comes naturally and plentifully – on a clear day, just look up at the sky. Unfortunately, traditional office lighting is basic white in hue; if you find yourself dozing off during work hours, consider lobbying management to install blue-enriched white lighting. If they balk or refuse outright, point them toward a 2008 University of Surrey study in which office workers exposed to blue-enriched lighting were more productive, more alert, and less sleepy than office workers exposed to traditional white office lighting. Moreover, we’re often up too early and on the road or on the train, meaning we miss out on regular morning exposure to blue light. In one study, kids wore special glasses that filtered out morning blue light. After just five days of this, average sleep onset was delayed by thirty minutes – imagine the effect of entire years of poor morning exposure to blue light!

In my previous post, I mentioned a few strategies for avoiding excess blue light at night, when our bodies are supposed to be getting sleepy:

Limit electronics usage.
Cover up alarms and clocks that emit blue light.
Use candlelight.
Sleep in pitch black.
Use F.lux.
Wear orange safety glasses (like the kids in the study did).

To get blue light during the day:

Get outside, especially in the morning and afternoon.
Ask your boss about installing blue lights in the office.
If you can’t get natural blue light, install a cheap blue light bulb.

As to how much blue light to get (or avoid), I don’t think anyone knows for sure. It’s not an exact science. If you feel groggy, try exposing yourself to blue light – go outside for a walk or switch on the blue bulb lamp. Just use your intuition and make sure to get some blue light during the day and very little at night.”