Author: Health for All

Healthy Tips for Diabetic Patients to Enjoy Tteokguk

Tteokguk, a traditional Korean dish enjoyed at the start of the new year, is loved for its warm broth and chewy rice cakes.

And for diabetic patients, managing blood sugar levels while enjoying this meal requires thoughtful preparation and portion control.

Here’s how you can enjoy a healthier version of tteokguk without compromising on flavor.

Nutritional Overview of Tteokguk

  1. Rice Cakes
    Made primarily of rice, the cakes are high in carbohydrates, which can quickly raise blood sugar levels.
  2. Broth
    Typically made with meat stock, the broth can be high in sodium, which may be a concern for overall health.
  3. Toppings
    Common toppings like egg, seaweed, and sliced meat add protein and enhance the dish’s nutritional value.

How to Make a Healthier Tteokguk for Diabetic Patients

  1. Use Low-Carb Alternatives
    • Replace regular rice cakes with brown rice cakes or oat-based cakes for lower glycemic impact.
    • Reduce the amount of rice cakes and add vegetables or mushrooms to compensate.
  2. Opt for Low-Sodium Broth
    • Prepare the broth using anchovies and kelp for a naturally flavorful base without excessive salt.
    • Use low-sodium soy sauce or natural seasonings for added taste.
  3. Balance with Protein
    • Choose lean proteins like chicken breast, tofu, or eggs to balance the meal.
    • Avoid adding fatty cuts of meat as they can add unnecessary calories and fat.
  4. Incorporate Vegetables
    • Add fiber-rich vegetables like spinach, zucchini, and mushrooms to improve nutritional value and slow carbohydrate absorption.

Tips for Eating Tteokguk

  1. Control Portion Size
    • Limit rice cakes to 50–70 grams (approximately 2–3 pieces) per serving to prevent blood sugar spikes.
  2. Monitor Blood Sugar
    • Check your blood sugar levels after the meal to understand how it impacts your body.
  3. Mindful Eating Order
    • Start with vegetables and proteins before consuming rice cakes
  4. Avoid Extra Snacks
    • On the day you enjoy tteokguk, avoid other carbohydrate-heavy or sugary snacks.

Healthy Tteokguk Recipe for Diabetic Patients

Ingredients:

  • 50g brown rice cakes
  • 2 cups low-sodium anchovy and kelp broth
  • 1/2 cup mixed vegetables (zucchini, mushrooms, carrots)
  • 1 egg
  • 1 tsp low-sodium soy sauce
  • A pinch of seaweed flakes

Instructions:

  1. Prepare the broth using anchovies and kelp.
  2. Add the vegetables and simmer until tender.
  3. Add rice cakes and cook briefly to avoid overcooking.
  4. Pour beaten egg into the simmering broth and stir gently.
  5. Season with low-sodium soy sauce and garnish with seaweed flakes.

 

Simple Lifestyle Adjustments for a Healthier New Year

Harvard Health Publishing

Stay Healthy Without Dementia

dementia

Tips to Prevent Dementia and Maintain Brain Health

Dementia is one of the most concerning health conditions as we age, with Alzheimer’s disease being the most common form. Studies suggest that nearly one-third of people aged 85 and older exhibit symptoms. However, dementia is not an inevitable part of aging. Factors such as diet, exercise, lifestyle, and genetics play significant roles in determining one’s risk.

In this article, we’ll explore the factors that increase dementia risk and share practical tips to reduce it.

Risk Factors

  • Age
    Aging increases the risk, but healthy lifestyle choices can mitigate this.
  • Heart Disease
    Heart conditions that reduce blood flow to the brain, such as atherosclerosis, can increase the likelihood of dementia. Smoking, high blood pressure, diabetes, and high cholesterol are also contributing factors.
  • Air Pollution
    Long-term exposure to air pollution, particularly nitrogen dioxide (NO2) and fine particulate matter, has been linked to a higher risk.
  • Diabetes
    Diabetes can cause damage to blood vessels, which may lead to vascular dementia. Proper management of diabetes through medication, exercise, and diet can help reduce the risk.
  • Loss of Smell
    Difficulty identifying odors may signal early dementia. If you notice changes in your sense of smell, consider seeking medical advice.
  • High Cholesterol
    High cholesterol levels, particularly in midlife, are associated with an increased risk, though the exact relationship is not fully understood.
  • Depression
    Current or past experiences of depression may elevate dementia risk. Early intervention and treatment can help protect mental health.
  • Diet
    Diets high in processed meats and refined carbohydrates increase dementia risk, while diets rich in fruits, vegetables, and whole foods can promote brain health.
  • Head Injury
    Severe or repeated head injuries significantly increase the risk of developing dementia later in life.
  • Obesity
    Obesity in middle age can increase the likelihood of dementia due to its links with heart disease and diabetes.
  • Poor Sleep
    Chronic sleep deprivation can negatively affect brain health and increase a risk.

Tips to Prevent Dementia

  1. Balanced Diet
    Follow a Mediterranean-style diet rich in vegetables, fruits, nuts, and fish.
  2. Regular Exercise
    Engage in at least 30 minutes of aerobic exercise daily to boost brain health.
  3. Social Engagement
    Maintain strong social connections to combat loneliness and keep your mind active.
  4. Routine Check-ups
    Regularly monitor your blood pressure, cholesterol, and blood sugar levels.
  5. Avoid Smoking and Limit Alcohol
    Quitting smoking and reducing alcohol intake can significantly benefit brain health.
  6. Adequate Sleep
    Establish a consistent sleep schedule to ensure quality rest.
  7. Manage Mental Health
    Seek help for depression or anxiety to protect your cognitive well-being.

Simple Lifestyle Adjustments for a Healthier New Year

Harvard Health Publishing

Urate-Lowering Therapy on Chronic Kidney Disease and Gout Patients

Recent Findings
Recent studies indicate that lowering serum urate levels to below 6 mg/dL with urate-lowering therapy (ULT) can reduce the risk of kidney disease progression in patients with gout and stage III chronic kidney disease (CKD).

Significance of Urate-Lowering Therapy

Patients with both CKD and gout are at a higher risk of accelerated kidney function decline when urate levels are elevated. The study demonstrated that patients who achieved serum urate levels below 6 mg/dL experienced a significantly lower risk of severe or end-stage kidney disease over five years compared to those who did not.

Study Overview

    • Participants:
      • 14,972 patients with stage III CKD and gout (mean age: 73.1 years, 37.7% female).
      • Baseline serum urate level: 8.9 mg/dL.
      • Initiated ULT using allopurinol or febuxostat.
    • Methodology:
      • Patients were divided into two groups: those who achieved serum urate levels below 6 mg/dL and those who did not.
      • Compared the risk of severe or end-stage kidney disease over five years.
    • Results:
      • The risk of kidney disease progression was significantly lower in the group achieving target urate levels (10.32%) compared to those who did not (12.73%).
      • Adjusted hazard ratio (HR): 0.89 (95% confidence interval: 0.80-0.98).

Clinical Implications

  • Lowering serum urate levels may slow the progression of kidney disease, improving patients’ quality of life.
  • Optimizing the use of ULT and improving patient adherence to treatment is critical for effective management.

Limitations of the Study

  • As an observational study, residual confounding variables might still exist.
  • Patients who achieved the target urate levels might have received better healthcare or adhered to treatments more diligently.
  • Findings may have limited generalizability.

Conclusion

Lowering serum urate levels to below 6 mg/dL is a safe and effective strategy to slow the progression of kidney disease in patients with stage III CKD and gout.

Tips for Managing Health

Effectiveness of Treatment

  • Achieving a serum urate level below 6 mg/dL can significantly slow the progression of CKD and gout.
  • ULT is safe and beneficial for kidney health.

Health Management Advice

  1. Consistency in Treatment: Regularly follow prescribed ULT and dietary plans to maintain urate levels.
  2. Customized Care Plans: Consult with a nephrologist or dietitian to create a personalized treatment and dietary strategy.

Does Eating Processed Foods Cause Breast Cancer?

Harvard Health Publishing

Simple Lifestyle Adjustments for a Healthier New Year

The New Year often brings resolutions for better health and well-being. While setting these goals is easy, maintaining them can be challenging. Here are some practical tips for small lifestyle changes that can make a big difference in your health this year.

1. Maintain a Consistent Sleep Schedule

  • Challenge: Irregular sleep can weaken immunity and cause fatigue.
  • Practical Tip:
    • Go to bed and wake up at the same time daily.
    • Reduce screen time before bed.
    • Try 30 minutes of reading to relax before sleeping.

2. Eat Regularly and Balance Your Diet

  • Challenge: Skipping meals or poor nutrition can disrupt digestion and metabolism.
  • Practical Tip:
    • Stick to three meals a day at set times.
    • Add one new fruit or vegetable to your meals each week.
    • Drink more water and cut back on sugar.

3. Start with 10 Minutes of Daily Exercise

  • Challenge: A busy schedule often sidelines exercise.
  • Practical Tip:
    • Begin with a 10-minute stretching routine.
    • Incorporate small habits like taking the stairs or going for a short walk.
    • Use fitness apps to keep things engaging.

4. Manage Stress and Prioritize Mental Health

  • Challenge: Stress is a major contributor to chronic diseases and mental health issues.
  • Practical Tip:
    • Keep a gratitude journal.
    • Practice 5-minute breathing exercises or meditation.
    • Dedicate time to hobbies you enjoy.

5. Reduce Alcohol and Caffeine Intake

  • Challenge: Overconsumption can strain your liver and heart.
  • Practical Tip:
    • Limit alcohol to twice a week or less.
    • Replace coffee with herbal tea or decaffeinated options.
    • Drink water alongside alcoholic beverages.

6. Foster Healthy Relationships

  • Challenge: Social isolation can harm mental health.
  • Practical Tip:
    • Regularly connect with family and friends.
    • Join communities that share your interests.
    • Plan simple weekend gatherings.

Building healthy lifestyle habits doesn’t happen overnight, but small, consistent steps can lead to lasting changes. Try incorporating these tips into your daily routine to make this New Year your healthiest yet!

Boost Your Immune System with These Simple Tips!

Harvard Health Publishing

Does Eating Processed Foods Cause Breast Cancer?

Processed foods are an integral part of the modern diet, but studies have shown a potential link between consuming these foods and an increased risk of breast cancer. Let’s explore how processed foods may be associated with breast cancer and practical ways to make healthier choices.

How Processed Foods Are Linked to Breast Cancer

1. High Fat and Sugar Content

Many processed foods are loaded with saturated fats, trans fats, and sugar.

  • Saturated and Trans Fats: These can lead to weight gain and obesity, increasing estrogen levels, which may heighten breast cancer risk.
  • High Sugar Content: Excessive sugar consumption can trigger inflammation and promote cancer cell growth.

2. Additives and Preservatives

It often contain artificial additives, such as colorings, preservatives, and sweeteners.

  • For example, nitrates and nitrites used in processed meats can be converted into carcinogenic substances in the body.

3. Nutritional Deficiency

It are often low in essential vitamins, minerals, and antioxidants that help protect cells and inhibit the growth of cancer.

4. Formation of Carcinogens

Cooking processed meats at high temperatures (e.g., frying, barbecuing, smoking) can produce carcinogens like heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH).

5. Inflammation

Ingredients commonly found in it, such as fructose and trans fats, can lead to chronic inflammation, creating an environment conducive to cancer development.

Tips to Reduce Processed Food Consumption

1. Understand Processed Food Categories

  • Minimally processed foods: Frozen vegetables, unsweetened yogurt.
  • Moderately processed foods: Whole-grain bread, canned beans.
  • Highly processed foods: Chips, instant noodles, sugary drinks.

👉 Opt for minimally or moderately whenever possible.

2. Find Healthy Alternatives

  • Replace snacks like chips with nuts or dried fruits.
  • Substitute sugary drinks with sparkling water or herbal tea.
  • Choose simple, easy-to-cook ingredients over instant meals.

3. Improve Cooking Methods

  • Avoid frying or smoking foods. Instead, bake, steam, or boil them.

4. Prioritize Fresh Foods

  • Incorporate more fresh fruits, vegetables, and whole grains into your diet.

Eating processed foods does not guarantee breast cancer, but the high fat, sugar, additives, and other harmful factors in these foods can contribute to increased risk. A balanced diet centered on fresh, whole foods is a proactive step toward reducing breast cancer risk and improving overall health. Start small and make sustainable changes for long-term health benefits.

The Truth About Alcohol: Its Impact on Health

Harvard Health Publishing

Boost Your Immune System with These Simple Tips!

Why Is a Strong Immune System Important?
A weakened immune system makes you more vulnerable to viruses like the flu or common cold, and it takes longer to recover. Let’s explore factors that suppress immunity and simple ways to strengthen it.

Factors That Weaken Your Immune System

1. Lack of Sleep

Inadequate sleep reduces the production of immune cells and infection-fighting proteins like cytokines. Aim for 7-8 hours of quality sleep every night.

2. Chronic Stress

Stress suppresses immune responses. Prolonged stress increases susceptibility to conditions like flu, herpes, and shingles.

3. Vitamin D Deficiency

Vitamin D is essential for health. Get it from fatty fish, eggs, fortified foods, or 10-15 minutes of sunlight exposure.

4. Smoking and Alcohol

Nicotine and excessive alcohol consumption impair immune function. Smoking also damages lung health, increasing susceptibility to infections.

5. Poor Nutrition

A lack of fresh fruits and vegetables deprives your body of essential vitamins and minerals needed for immunity.

6. Lack of Exercise

Regular aerobic exercise helps circulate immune cells throughout the body.

7. Limited Outdoor Time

Exposure to sunlight activates T-cells, which are crucial for fighting infections.

Tips to Strengthen Your Immune System

1. Get Quality Sleep

Stick to a consistent sleep schedule, ensuring 7-8 hours of rest every night. A dark, quiet, and cool room promotes better sleep.

2. Eat Nutrient-Rich Foods

Include foods high in vitamin C (citrus fruits), vitamin A (carrots), and zinc (nuts and seeds) in your diet.

3. Exercise Regularly

Engage in activities like walking, jogging, or cycling for at least 30 minutes, 3-5 times a week.

4. Manage Stress Effectively

Practice yoga, meditation, or mindfulness techniques to reduce stress.

5. Spend Time Outdoors

Get at least 10-15 minutes of sunlight exposure daily to boost vitamin D levels.

6. Quit Smoking and Limit Alcohol

Avoid smoking entirely and keep alcohol consumption moderate—no more than one drink per day for women and two for men.

7. Stay Hydrated

Drink plenty of water to help your immune system function optimally.

Simple Immune-Boosting Recipe

Lemon Honey Tea

  • Ingredients: 1/2 lemon, 1 teaspoon honey, 1 cup warm water
  • Instructions:
    1. Squeeze the lemon juice into warm water.
    2. Stir in honey and enjoy a daily immune boost.

Nutritional Benefits of Squid and Its Health Advantages

Harvard Health Publishing

The Truth About Alcohol: Its Impact on Health

You may have heard the saying, “A glass of wine a day is good for the heart.” However, recent studies reveal that this belief has been significantly distorted, with many studies exaggerating the health benefits of alcohol.

Flaws in Traditional Beliefs About Alcohol’s Health Benefits

In the early 1990s, observations that Mediterranean countries had lower heart disease rates popularized the myth that red wine positively impacts heart health. However, many studies supporting moderate drinking failed to adequately account for critical factors.

Researchers highlight the limitations of observational studies and biases in data analysis, explaining that “comparing moderate drinkers to non-drinkers without addressing differences can lead to misleading conclusions.” For instance, non-drinkers often include individuals with lower income levels or existing health conditions, which can skew results and overstate the effects of alcohol.

Health Risks Associated with Alcohol Consumption

Alcohol consumption is closely linked to various health issues. Key risks include:

  1. Increased Cancer Risk
    • Alcohol can lead to several cancers, including oral, esophageal, colon, and breast cancers.
  2. Cognitive Decline and Dementia
    • Excessive drinking can damage the brain and increase the risk of early-onset dementia.
  3. Reduced Life Expectancy
    • Alcohol consumption can shorten overall life expectancy. For example, consuming six drinks a week can reduce life expectancy by an average of 11 weeks.

Practical Steps: Making Healthier Choices instead alcohol

  1. Reduce Alcohol Intake
    • Limiting consumption to fewer than two drinks per week can significantly minimize health risks.
  2. Opt for Non-Alcoholic Beverages
    • The growing popularity of non-alcoholic beverages offers a healthier alternative to traditional drinks.
  3. Check Health Warning Labels
    • Look for warning labels on alcoholic beverages that highlight risks such as cancer.

Tips for Implementation

  • Keep a drinking journal to monitor your intake.
  • Designate alcohol-free days and stick to them regularly.
  • Enjoy non-alcoholic beverages with friends and family to create new social traditions.
  • In situations where drinking is expected, practice self-control by limiting yourself to “just one drink.”

Sobriety Trends and Societal Changes

Recent movements like “Sober Curiosity” and “Dry January” are gaining global momentum. Younger generations are prioritizing healthier lifestyles and self-development, choosing non-alcoholic beverages over traditional alcohol. These trends are driving reductions in alcohol consumption and influencing policy changes.

Are you considering changes in your drinking habits for a healthier life? Start making better choices today, inspired by recent trends and research insights!

Best Foods to Lower bad cholesterol (LDL)

Harvard Health Publishing

Nutritional Benefits of Squid and Its Health Advantages

Squid is known as a healthy food from the sea, packed with a variety of nutrients. It is a high-protein, low-fat food that is ideal for a balanced diet, especially for those considering weight management. Below, we explore the main nutrients in squid and its health benefits.

Key Nutrients

  • Protein: Contains about 16-18g of protein per 100g, which aids in muscle building and recovery.
  • Vitamin B12: Plays a crucial role in nerve health and red blood cell production.
  • Selenium: A powerful antioxidant that helps prevent cell damage.
  • Omega-3 Fatty Acids: Promotes cardiovascular health and reduces inflammation.
  • Iron: Helps prevent anemia and ensures efficient oxygen transport in the body.
  • Taurine: Essential for blood pressure regulation and cholesterol management.

Health Benefits of Eating

  1. Improves Cardiovascular Health: Omega-3 fatty acids and taurine enhance blood circulation and reduce the risk of heart diseases.
  2. Aids in Recovery: High protein and essential amino acids help in physical recovery and energy boost.
  3. Strengthens Immunity: Selenium and zinc support the immune system.
  4. Supports Weight Management: Low calorie and low-fat content make it suitable for a weight-loss diet.

Precautions for Kidney Patients When Eating Squid

For individuals with kidney issues, it is important to avoid excessive intake of certain nutrients, particularly sodium and phosphorus, when consuming.

Precautions

  1. Sodium Content: Processed (e.g., dried squid, marinated squid) often contains high sodium levels, which can worsen swelling and hypertension.
  2. Phosphorus Content: It is rich in phosphorus, so kidney patients should limit their intake as excessive phosphorus can negatively affect bone health.
  3. Cooking Methods: Opt for steaming, grilling, or boiling instead of frying to reduce calorie and sodium intake.
  4. Limit Serving Size: Keep the serving size to less than 100g per meal to ensure safety.

Tips for Kidney Patients

  • Use Low-Sodium Recipes: Replace seasonings with natural herbs and spices to control sodium levels.
  • Balance Nutrients: Pair with vegetables to reduce phosphorus intake and manage potassium levels.
  • Soaking Method: Soak in water to reduce its sodium content before cooking.

 

Why Does My Urine Smell Like Food? Should I See a Doctor?

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Best Foods to Lower bad cholesterol (LDL)

To effectively reduce bad cholesterol (LDL), it is essential to include certain scientifically proven foods in your diet. Here are the foods particularly beneficial for lowering LDL cholesterol.

1. Oats and Whole Grains, reduce bad cholesterol

Oats are excellent at lowering LDL cholesterol. They contain beta-glucan, a soluble fiber that binds cholesterol in the digestive process, helping to eliminate it from the body. A bowl of oats provides about 1-2 grams of soluble fiber, and adding fruits like bananas or strawberries can further boost fiber intake.

Evidence: A meta-analysis published in the American Journal of Clinical Nutrition (2014) found that consuming 3 grams of beta-glucan daily can reduce LDL cholesterol by approximately 5-10%.

2. Beans and Legumes, reduce bad cholesterol

Beans, lentils, and chickpeas are rich in soluble fiber, which helps lower LDL. They also keep you feeling full longer, aiding in dietary control.

Evidence: The Canadian Medical Association Journal (2014) reported that consuming one serving of beans daily reduced LDL cholesterol by about 5%.

3. Nuts

Nuts such as almonds, walnuts, and peanuts provide healthy fats and protein and reduce LDLby about 5-7%. A daily intake of 30-60g of nuts is recommended.

Evidence: A study in the Archives of Internal Medicine (2010) found that nuts reduced LDLby an average of 7.4%.

4. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and reduce inflammation. Consuming fish 2-3 times a week is recommended.

Evidence: The American Heart Association recommends fish consumption based on studies showing that omega-3 fatty acids reduce cardiovascular risk factors.

5. Fruits Rich in Pectin

Fruits such as apples, grapes, strawberries, and citrus fruits are high in pectin, a soluble fiber that binds cholesterol during digestion, aiding its removal.

Evidence: Studies in The Journal of Nutrition suggest that pectin-rich fruits can reduce LDL by 5-10%.

6. Vegetable Oils

Replacing butter or lard with liquid vegetable oils like olive oil or canola oil provides healthy fats that help lower LDL.

Evidence: A clinical trial published in Circulation (2011) demonstrated that olive oil consumption improves profiles.

7. Foods Fortified with Sterols and Stanols

Foods fortified with sterols and stanols block absorption in the gut. Consuming about 2 grams daily can lower LDL by approximately 10%.

Evidence: A review in the European Heart Journal (2013) confirmed the effectiveness of plant sterols/stanols in lowering LDL.

Tips for Managing

  1. Combine Diet with Exercise: Pairing healthy foods with regular exercise amplifies the benefits.
  2. Limit Trans Fats: Processed foods and fast foods often contain trans fats, which raise LDL and lower HDL (good cholesterol).
  3. Consult a Doctor: Regular health check-ups and professional guidance are crucial for managing high cholesterol.

About Lucky Burger and Tips for Eating Burgers Healthily

Harvard Health Publishing

 

 

Foods and Habits to Improve Sleep Quality

Foods and Habits to Improve Sleep Quality

Sleep plays a crucial role in our health and overall quality of life. Recent studies suggest that what we eat significantly impacts our sleep. In this article, we’ll explore foods that promote better sleep, what to avoid, and healthy sleep habits to adopt.

1. Foods That Help You Sleep

  1. Moderate Carb Intake
    A small carbohydrate-rich snack before bed may help you sleep better. Examples include cereal with milk, crackers with cheese, or nuts.
  2. Light Snacks
    Hunger can disrupt your sleep, but overeating can make you uncomfortable. Opt for a small snack, such as warm milk or a light portion of food, to ease your way into restful sleep.

2. Foods and Drinks to Avoid

  1. High-Fat Foods
    Frequent consumption of high-fat foods can not only lead to weight gain but also disrupt your sleep cycle. Heavy meals burden digestion, making it harder to sleep.
  2. Caffeine-Containing Foods and Drinks
    Besides coffee, be mindful of hidden caffeine in chocolate, cola, and certain teas. To avoid sleep disruptions, stop consuming caffeine at least 4–6 hours before bedtime.
  3. Alcohol
    While alcohol might initially help you fall asleep faster, it disrupts deep sleep, leading to frequent awakenings and poor sleep quality. Avoid alcohol 4–6 hours before bed.
  4. Spicy and Heavy Foods
    Spicy or heavy meals can cause discomfort and heartburn, especially when lying down. Finish these meals at least 4 hours before sleep.

3. Healthy Sleep Habits

  1. Limit Fluid Intake
    Stay hydrated throughout the day, but reduce water consumption in the evening to avoid frequent bathroom trips during the night.
  2. Avoid Nicotine
    Nicotine acts as a stimulant, much like caffeine. Avoid smoking before bed or during the night to improve sleep quality.
  3. Maintain a Regular Sleep Schedule
    Going to bed and waking up at the same time each day helps regulate your body’s internal clock, promoting better sleep.

Conclusion

Improving your sleep quality starts with better food choices and lifestyle adjustments. Incorporate light snacks, regulate caffeine and alcohol intake, and establish a consistent sleep pattern for a healthier and more restful night. Start implementing these tips today for a brighter tomorrow!

Tips Summary

  1. Light Snacks Before Bed: Opt for warm milk or crackers to ease hunger without overloading your stomach.
  2. Avoid Caffeine and Alcohol: Refrain from consuming them 4–6 hours before bedtime.
  3. Stick to a Schedule: Consistent bed and wake times help regulate your body clock.
  4. Reduce Fluids After 8 PM: Prevent frequent bathroom trips during the night.
  5. Say No to Nicotine: Avoid smoking as it stimulates your system and disrupts sleep.

Hypothermia: Causes, Symptoms, Prevention

Harvard Health Publishing