1 00:00:02,800 --> 00:00:05,480 Speaker 1: Welcome to Wellness on MASS. I'm doctor Nicole Satfire and 2 00:00:05,480 --> 00:00:08,039 Speaker 1: this is your weekly rundown. Now. I know big news 3 00:00:08,039 --> 00:00:10,360 Speaker 1: this week is all about the new food Pyramid, and 4 00:00:10,400 --> 00:00:13,000 Speaker 1: I promise you we're doing a deep dive into that 5 00:00:13,320 --> 00:00:16,560 Speaker 1: next week with an expert. But for today, let's just 6 00:00:16,600 --> 00:00:18,959 Speaker 1: look at some of the things that have been trending online. 7 00:00:19,040 --> 00:00:22,360 Speaker 1: The first one is the fact that everyone's feeling tired 8 00:00:22,440 --> 00:00:25,400 Speaker 1: right now. You know this pure exhaustion, and no it's 9 00:00:25,440 --> 00:00:28,280 Speaker 1: not always medical fatigue. I think a big part of 10 00:00:28,320 --> 00:00:32,159 Speaker 1: it is digital fatigue. This week, people are spotlighting how 11 00:00:32,200 --> 00:00:37,640 Speaker 1: constant notifications, short form videos, doom scrolling can all overstimulate 12 00:00:37,680 --> 00:00:41,920 Speaker 1: the brain's dopamine pathways, attention spans. They're not shrinking, they're 13 00:00:41,920 --> 00:00:44,640 Speaker 1: just being fragmented. So here's a simple fix for you 14 00:00:44,760 --> 00:00:47,000 Speaker 1: to try. Let's try it this week. Put your phone 15 00:00:47,000 --> 00:00:50,600 Speaker 1: down before bed, not when you're in bed, but put 16 00:00:50,600 --> 00:00:53,280 Speaker 1: it down before you even go to bed. Even twenty 17 00:00:53,320 --> 00:00:56,959 Speaker 1: minutes off screens can measurably lower your stress hormones. That's 18 00:00:57,000 --> 00:00:59,160 Speaker 1: going to help you sleep better and you should be 19 00:00:59,200 --> 00:01:02,120 Speaker 1: waking up feeling much better. And while we're on the 20 00:01:02,160 --> 00:01:06,120 Speaker 1: topic of social media, social media is obsessed with sleep 21 00:01:06,160 --> 00:01:09,000 Speaker 1: maxing right now, have you heard of sleep maxing? I 22 00:01:09,000 --> 00:01:11,440 Speaker 1: mean I have been sleep maxing before it was cool. 23 00:01:11,680 --> 00:01:13,800 Speaker 1: But I do it the old fashioned way by just 24 00:01:14,000 --> 00:01:18,000 Speaker 1: going to sleep. Other people are talking about mouth taping supplements, 25 00:01:18,040 --> 00:01:21,160 Speaker 1: red light bulbs, gadgets and galore and all those other things. 26 00:01:21,720 --> 00:01:25,760 Speaker 1: Here's the reality, the boring basics. They still work best. 27 00:01:26,400 --> 00:01:30,839 Speaker 1: Powering down your electronics before bed, and not just your phone, television, 28 00:01:30,880 --> 00:01:33,480 Speaker 1: all of that. Turning off that light that signals to 29 00:01:33,520 --> 00:01:35,919 Speaker 1: your brain it's time to sleep. It's going to switch 30 00:01:35,920 --> 00:01:39,280 Speaker 1: over serotonin to melatonin, and your body should be going 31 00:01:39,280 --> 00:01:41,960 Speaker 1: to sleep. You want to have a consistent bedtime every 32 00:01:42,000 --> 00:01:43,440 Speaker 1: single night. You don't want to go to bed at 33 00:01:43,520 --> 00:01:46,240 Speaker 1: nine o'clock one night and then eleven o'clock another night. 34 00:01:46,600 --> 00:01:49,480 Speaker 1: That's not how the circadian rhythms work. Your body wants 35 00:01:49,480 --> 00:01:51,840 Speaker 1: to go to sleep the same time every night, so 36 00:01:51,960 --> 00:01:55,600 Speaker 1: work on that. And also, cool dark rooms, turn that 37 00:01:55,680 --> 00:01:58,120 Speaker 1: air down. You don't need to be warm and cozy 38 00:01:58,200 --> 00:02:00,960 Speaker 1: every single night. In fact, if you find yourself chilly 39 00:02:01,000 --> 00:02:04,400 Speaker 1: at night, your body's metabolism kicks in and you may 40 00:02:04,440 --> 00:02:08,480 Speaker 1: actually be burning calories when you sleep. Who knew? Okay, next, 41 00:02:08,520 --> 00:02:11,440 Speaker 1: one another wellness trend that I keep seeing popping up 42 00:02:11,840 --> 00:02:16,400 Speaker 1: protein coffee. What is that? Well, Adding protein in the 43 00:02:16,440 --> 00:02:20,480 Speaker 1: morning can help with blood sugar stability. But your routine 44 00:02:20,520 --> 00:02:23,520 Speaker 1: doesn't actually have to look like an influencers, and in fact, 45 00:02:23,760 --> 00:02:26,519 Speaker 1: I encourage you not to. There are a whole bunch 46 00:02:26,560 --> 00:02:28,920 Speaker 1: of things you can do with your coffee. Personally, for me, 47 00:02:29,440 --> 00:02:32,680 Speaker 1: I still drink my traditional coffee, but I add a 48 00:02:32,720 --> 00:02:36,639 Speaker 1: packet of creatine powder. Creatine powder is not only good 49 00:02:36,680 --> 00:02:40,120 Speaker 1: for my muscle mass and my bone health, but creatine 50 00:02:40,160 --> 00:02:45,000 Speaker 1: in women of perimenopausal age like myself, can actually decrease 51 00:02:45,040 --> 00:02:47,880 Speaker 1: the risk of dementia like Alzheimer's down in the future. 52 00:02:48,240 --> 00:02:51,679 Speaker 1: So I add protein to my coffee. Some people are 53 00:02:51,680 --> 00:02:55,079 Speaker 1: doing like mushroom coffee and whatever it else it is. Hey, 54 00:02:55,080 --> 00:02:56,440 Speaker 1: if you want to try it, I'm not going to 55 00:02:56,520 --> 00:02:59,280 Speaker 1: knock it, but I'm telling you what I do. Another 56 00:02:59,360 --> 00:03:01,639 Speaker 1: thing that I've been seeing people talking about, which is 57 00:03:01,680 --> 00:03:04,320 Speaker 1: something I have been doing for the last couple of 58 00:03:04,320 --> 00:03:07,399 Speaker 1: decades in the hospital, are just short bursts of movements. 59 00:03:07,480 --> 00:03:08,920 Speaker 1: You know, if you don't have time to go to 60 00:03:08,919 --> 00:03:12,360 Speaker 1: the gym, you don't have time to run five miles 61 00:03:12,440 --> 00:03:15,920 Speaker 1: or whatever. Crazy runners do in their lives. But short berths, 62 00:03:15,960 --> 00:03:18,519 Speaker 1: a movement like going up and down the stairs a 63 00:03:18,520 --> 00:03:21,400 Speaker 1: few times, squats at your desk, taking the brisk walk. 64 00:03:21,720 --> 00:03:25,280 Speaker 1: These are being called exercise snacks, and the reality is 65 00:03:25,320 --> 00:03:27,240 Speaker 1: the science backs it up. All you have to do 66 00:03:27,320 --> 00:03:30,880 Speaker 1: is move your body. Just three five minute movement breaks 67 00:03:31,120 --> 00:03:34,040 Speaker 1: a day can improve your glucose control as well as 68 00:03:34,040 --> 00:03:37,160 Speaker 1: your heart health. No gym, no excuses. You can be 69 00:03:37,200 --> 00:03:39,360 Speaker 1: moving your body. You don't have to have time to 70 00:03:39,360 --> 00:03:41,360 Speaker 1: go to the gym, although you should really try to 71 00:03:41,360 --> 00:03:43,840 Speaker 1: get to the gin because it's really good for your 72 00:03:43,880 --> 00:03:47,280 Speaker 1: mental and physical health. So health doesn't have to be extreme, 73 00:03:47,440 --> 00:03:49,720 Speaker 1: it doesn't have to be expensive, and it certainly is 74 00:03:49,760 --> 00:03:53,440 Speaker 1: not going to be perfect. Small consistent choices done well 75 00:03:53,600 --> 00:03:56,680 Speaker 1: will always win. Thanks so much for listening. I'm doctor 76 00:03:56,760 --> 00:04:00,120 Speaker 1: Nicole Saffire. This has been your weekly rundown. Next week 77 00:04:00,160 --> 00:04:02,040 Speaker 1: we're going to be breaking down the food pyramids, so 78 00:04:02,080 --> 00:04:04,440 Speaker 1: you don't want to miss it. Make sure to listen 79 00:04:04,440 --> 00:04:08,480 Speaker 1: to Wellness Unmasks with doctor Nicole Sapphire on iHeartRadio, Apple 80 00:04:08,520 --> 00:04:11,040 Speaker 1: Podcasts or wherever you get your podcasts, and I'll see 81 00:04:11,080 --> 00:04:11,640 Speaker 1: you next time.