Tips to Help You Stay Hydrated Throughout The Day

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By Marina Khidekel, Head of Content Development at Thrive Global.
Your hydration levels can have a direct impact on your mood, your energy, and your stress levels. These tips will help you stay hydrated and focused, even on your busiest days.

Staying hydrated has a direct impact on our mental and physical well-being, and when your our bodies start to get dehydrated, it takes a toll. Research shows that when we don’t drink enough water, our cognitive performance can suffer, and we can end up feeling tired, groggy, and simply not ourselves. With that said, making sure we’re drinking enough can be challenging — especially when the workday gets busy, and our to-do list gets in the way of our daily hydration goals.

We asked our Thrive community for the most creative ways they remind themselves to drink water throughout the day, and their responses will make you reach for your water bottle, stat. Try some of these tips to stay hydrated and focused all day long.

Keep a bottle on hand

“I try to weave my water-drinking into my daily routine. I have a large bottle that I’ll bring with me when I’m sitting on the sidelines of my kids soccer games, dance classes, and anywhere else. I always make sure to drink water before my morning coffee, after my lunchtime meditation, and before I run my errands. Making it an intuitive staple in my routine is key.”

—Lisa Pezik, content marketer and business strategist, Ancaster, Ontario, Canada

Add a squeeze of lemon

“To stay hydrated, I start my morning with a glass of water next to my bed, followed by a hot lemon water on my commute. I always keep hot water or tea at my desk, and I try to wait to have my morning coffee until I drink a full glass.”

—Marisa Tashman, law clerk, Los Angeles, CA

Divide your sips in timed intervals

“I break my day out into 45-minute work session sprints. At the beginning and end of every sprint, I make sure to drink out of my two-liter water jug to keep track of how much I drink. This little step holds me accountable, and keeps me hydrated.”

—Armida Markarova, professional development coach and founder, Chicago, IL

Put it on your to-do list

“To stay hydrated and productive, I draw a picture of eight water droplets on my daily calendar. Every time I finish my bottle of water, I fill in three water droplets on the calendar, take a break to stretch, and refill my bottle. It’s been helpful to see hydration as something to cross off of my to-do list.”

—Aneela Idnani, co-founder, Minneapolis, MN

Eat water-filled produce

“I try to eat fruits high in water, like watermelon and cucumber. I do this even in the winter, and I find that not only does my hydration level go up, but my skin looks glowy and radiant as a result too!”

—Elena Duque, beauty, lifestyle, and travel expert, New York, NY

Keep water in your line of sight

“If I make direct eye contact with my water bottle, I must drink!”

—DaVita Jackson, graphic designer, Columbus, OH

Mix it up with a sparkling drink

“I find that drinking healthy alternatives like flavored or sparkling water can be a fun way to stay hydrated. I love coconut water, too. To limit the sugar count, I mix half coconut water with half regular water in a big bottle that I sip on throughout the day.”

—Isabelle Bart, marketing director, Irvine, CA

Set a deadline for yourself

“I set an ongoing goal of finishing my reusable water bottle by noon. So if noon starts to approach and I have yet to finish it, I start chugging! Then, I refill and continue to drink it casually throughout the day. I even have an app that provides reminders to drink water throughout the day. The push notifications are very helpful when the day gets busy.”

—Angela Baldwin, PR manager, San Francisco, CA

Infuse water with fruit to make it tastier

“A few years back, I tried subbing out my soda for water, but I found that it was too bland to encourage me to drink very often. I started cutting up fruit and adding it to pitchers of water that I’d drink throughout the day. I loved the subtle fruit flavor, and so did my kids, and eventually, all my friends, family, and neighbors did too. Today, you’ll rarely see me without a Hint water bottle glued to my hand at meetings, while taking calls, on airplanes, and on hikes.”

—Kara Goldin, founder and CEO, San Francisco, CA

Quench your thirst when watering the plants

“I have a rule where each time I water my plants, I drink water as well!”

—Giang Cao Ho My, founder, Brussels, Belgium

Add tea to your rotation

“I drink tea everyday, as I find it so warm and comforting, and it encourages me to drink more. Especially as the colder months approach, I never leave the house without a thermos filled with my favorite tea to sip on all day. I like to travel with a portable tea kettle and tea bags, but I also find many airport restaurants and coffee shops will provide hot water for no charge.”

—Karla Kueber, somatic health coach, Chicago, IL

Work water into your breaks

“As someone who often works from home, I’ve implemented many tasks into my day to help optimize my productivity. I focus on working on tasks for 45-minute chunks. After each of these tasks, I walk downstairs and refill my water cup, drinking whatever I hadn’t yet. My breaks always include drinking water!”

—Rianna M. Hill, digital marketer, Bremerton, WA

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

NUTRITION TO AID INJURY RECOVERY

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Original Article By Carolyne Whelan

As a culture, we Americans tend to put a lot of focus on the external healing of a wound or injury. We bandage, splint, cast. Eventually, maybe, we venture into the realm of physical therapy and/or yoga. But our beautiful, complex bodies are doing so much work on the inside to heal what’s broken that it’s worth taking a look at how that’s done and what we can do to help ourselves help our cells.

First and foremost, keeping up with electrolytes is very important. Humans are living, breathing, electrically charged beings. All of life is, really. And the ions that, when dissolved in water, create that electric charge are called electrolytes. They are what keep us alive and what keep us working properly. This is a very simplistic description, of course, but electrolyte balance is crucial for healing so that your cells can do their wonderful things. There are 7 main electrolytes: sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate, and we need to keep these all in balance. Remember, these are ions that are electrically charged in water, so be sure to be also drinking a ton of water in general and especially while recovering from an injury.

Second, even though you may be hanging out in bed binge-watching Absolutely Fabulous on Netflix while you wait for your new limb to grow, you still need to eat (and, realistically, even if you have a broken bone, your body will heal faster if you are energizing it with activity and moving around however you’re able). While you might be relaxing, your body is working long hours of overtime trying to regenerate what you broke, so make sure it has the fuel it needs to get that done. Plan to eat about 15-20 calories per pound of body weight (if you weigh 150 lbs., you should be consuming close to 3,000 calories a day). But don’t just eat a sleeve of cookies and call it a day; broken bones need vitamins and minerals! And protein! And antioxidant anti-inflammatory nutrients! You might as well double down on your calories and make them count.

Vitamins E and C and omega-3 fatty acids will help fight free radicals that break down bone collagen and cause inflammation, meanwhile Copper helps the formation of bone collagen, so consuming all of these at once is a double whammy for any fracture trying hard to heal. Zinc enhances bone protein production and therefore stimulates fracture healing. Calcium and Phosphorus are the main minerals in bones and regulate the strength and elastic stiffness of bones. In the first stages of healing, your broken bone will leech from your other bones to heal itself as efficiently as possible, so it’s important to make sure you are consuming lots of vitamins so that you can replenish your body and keep your fracture fed with the nutrients it needs to heal. Other vitamins that are essential for healing and recovery are D and K, which help you retain calcium, and B6 which is a general fracture-reducing vitamin that helps fractures heal faster and also keeps them from happening in the first place.

Now that you know the micros of what you need to eat, what foods will give you these nutrients? Multivitamins are great and all, but unless it is a whole foods vitamin and those foods are in your diet naturally, your body will not absorb the vitamin (that’s why your pee is weird when you take a vitamin). Protein powders are packed with nutrition, but who wants to drink 5 protein shakes a day (I’ve been there, it’s not great). Quinoa is often called a superfood, but that doesn’t mean a whole lot if you’re just in the grocery store wondering why you should pay extra for a simple grain. What makes it “super” is that quinoa’s a grain that provides complex carbohydrates and calories, it’s a complete protein, and it’s also a good source of magnesium. Kale, another “superfood,” is a fantastic source of vitamins A, C and K as well as omega 3 fatty acids; meanwhile spinach will provide you with a ton of Iron. Broccoli will also provide loads of Vitamins K and C, as well as B6 and a fair amount of protein. Tempeh is a great source of magnesium, protein, phosphorus, and calcium.

Finally, there are easy additions to your meal that pack a punch in both flavor and nutrients. Turmeric, ginger, garlic, flax meal and chia seeds all provide a ton of nutritional value in addition to making your healthy meal a bit tastier. Flax meal and chia seeds can be used as a binding element in baking and cooking, or tossed in a smoothie, and provide lots of omega-3s. Turmeric, garlic, and ginger are all anti-inflammatories. The salad pictured above fed 6 Dirt Raggers for about $23 and contains a complete nutritional profile of micros and macros. There’s a ton of stuff in there but drop a line if you’d like to know what we’re eating.

The next time you fracture your collarbone, break a rib or, as I did a few weeks ago, chip off a piece of bone from your wrist, drink lots of water, take plenty of naps, and be sure to keep up with your electrolytes, carbohydrates, and micronutrients and you’ll be back on your bike in no time.

 

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

10 Natural Ways to Build Healthy Bones

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Original Article By Healthline

Building healthy bones is extremely important.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.

If not enough bone mass is Read more

Why Maintaining Bone Health Starts in Youth

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What our children do for their bone health now – like exercising and eating right – can stave off disabling disease later in life.

It’s a well-known fact that exercise is one of the healthiest and most beneficial things we can do for our bodies over the course of our entire lifetime. When most people think of the benefits of exercise, weight loss is often the first thing that comes to mind. Regular exercise helps us burn more calories to shed extra weight and prevent obesity, which comes with its own plethora of health problems, such as cardiovascular disease and diabetes. But regular exercise is also crucial to stave off many other health conditions, including one that many people might not be aware of: osteoporosis.

With age, the density of our bones can begin to deteriorate, eventually leaving them very weak and fragile. Osteoporosis ultimately “thins” our bones, putting them at high risk for fractures and breakage. Most young people aren’t actively thinking about weakening bones because the condition typically doesn’t occur until the later years of life (60’s or 70’s). But here’s the catch. Research tells us that preventing this disease actually begins in adolescence. In fact, the bone that’s developed between the ages of 10 and 18 is the bone that must last you the rest of your life. So reaching peak bone density during this time is absolutely essential to protecting ourselves later as adults and seniors. So what can we do for our kids to help them build up the strong bones they need for later in life? The answer lies in exercise and nutrition.

Exercise is an integral part of building strong bones, but it goes hand in hand with nutrition. The foods we eat (or don’t eat) have just as much impact on our future bone health as our activity level and can help add to our bone bank for later on. When most people are asked about how they think strong bones are built, the first answer given is usually related to calcium intake. Dairy products like milk, cheese and yogurt, white beans, kale and spinach are excellent sources of calcium. However, while this mineral is essential for the proper development of bones, the body is unable to absorb it without the addition of vitamin D. Many foods today, like cereal and orange juice, come fortified with vitamin D, but shrimp and tuna are excellent sources as well. And let’s not forget sunlight. Just 10 minutes of direct sunlight exposure three times a week provides what the body needs to produce enough vitamin D. Another contributor is vitamin K, which is essential in helping the body build the proteins necessary for healthy bones. Vitamin K also stimulates calcium absorption and reduces its excretion. You can fill up on it with kale, spinach and broccoli. And one thing to reduce is caffeine (especially for young people). It’s not necessary to cut it out altogether, but consuming too much (more than the equivalent of two cups of coffee per day) can interfere with the body’s ability to absorb enough calcium.

Exercise and nutrition are important for building strong bones when we’re younger and are essential for maintaining bone strength when we’re older. We only get one set of bones. Understanding this and preparing to keep them healthy in youth is vital to our health in our older years. Parents, you can help your kids get the right nutrition and set an example for them of an active lifestyle to prepare them for a healthy future. The most important thing to remember is that it’s never too late. Making healthy changes today is better than never making them at all. So kick your diet and exercise into gear and look forward to a stronger, healthier you – for you and for the generations coming after you.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

6 Everyday Habits That Could Hurt Your Bone Health

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Original Article By Carina Wolff

Most of us don’t spend too much time fretting about our bones. Not only can we not directly see them, but thinking about your bones seems like something you only have to deal with when you’re older. However, you might not realize it, but there are a number of everyday habits that could hurt your bone health. Although you might not feel the repercussions now, you won’t want to suffer the consequences later.

“It is important to protect your bone health at all ages to reduce the risk for osteoporosis and possible fractures or broken bones, which can be life-altering,” Dr. Andrea Singer, clinical director at the National Oste oporosis Foundation, tells Bustle. “Osteoporosis is a condition where too much bone is lost, not enough bone is made or both; this can result in more fragile bones which may be more likely to break. A fracture or broken bone can affect a person’s mobility, ability to live independently and impact their quality of life and ability to do the things they want or need to do.”

To make sure you reduce your risk of osteoporosis as well as injury, you’ll want to make sure you are aware of these six everyday habits that can hurt your bone health, according to experts.

1.) Not Getting Enough Sunlight
Many people know that spending time outside gives you a boost of Vitamin D, which is a critical nutrient when it comes to your bone health. “Vitamin D plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls,” says Singer. “If you aren’t getting enough vitamin D from sunlight and food, talk to your doctor about taking a supplement to make sure you get the recommended amount to support bone health.”

2.) Sitting On The Couch For Too Long
If you’re too sedentary, your bones can take a hit, as exercise can strengthen bones in the same way that it can strengthen muscles. “To build strong bones, you need weight-bearing and muscle-strengthening exercise,” says Singer. “Weight-bearing means ‘on your feet’ exercises, so walking, running, dancing, aerobics, are all examples. Muscle-strengthening means resistance exercises, such as light weights, using exercise bands, yoga and pilates.”

3.) Smoking
That cigarette habit is doing more than just hurting your lungs. “Several studies have linked smoking with an increased risk for osteoporosis and bone fractures,” says Singer. “Smoking is linked to an increase in production of the stress hormone cortisol, which weakens bone and it impedes production of the hormone calcitonin, which helps build bone.”

4.) Drinking Alcohol
“Drinking too much alcohol interferes with the balance of calcium in the body,” Singer says. “It also affects the production of hormones, which have a protective effect on bone and of the vitamins we need to absorb calcium. Excessive alcohol consumption can also lead to more falls and related fractures.” Singer suggests limiting your drinking to no more than two drinks per day to avoid harming your bones.

5.) Drinking Soda
Most of us know that soda isn’t exactly the healthiest of beverages, but in addition to its sugar content, it can also block absorption of important nutrients. “The phosphate in the soda-pop binds with calcium so that your body doesn’t absorb it,” orthopedic surgeon Dr. Victor Romano tells Bustle. Research is mixed — as there’s no good evidence that a high phosphate intake affects bone metabolism or bone density, according to Harvard Health. However, carbonated beverages have long been associated with low bone density and fractures in adolescent girls, so it’s best to go easy on the soda.

6.) Eating An Imbalanced Diet
The foods that you eat can affect your bones. “Getting enough calcium is essential to building strong, dense bones when you’re young and keeping them strong and healthy as you age,” Singer says. “Not eating a well-balanced diet that includes the recommended amount of calcium can have a negative effect on your bone development and remodeling. Too much salt in the diet can also be detrimental to bone.”

While bone health may not be top of mind now, it’s important to remember that these habits could lead to bone issues down the line.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Bone health: Tips to keep your bones healthy

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Original Article By Mayo Clinic Staff

Protecting your bone health is easier than you think. Understand how diet, physical activity and other lifestyle factors can affect your bone mass.

Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.

Why is bone health important?

Your bones are continuously changing — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain.

How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.

What affects bone health?

A number of factors can affect bone health. For example:

  • The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.
  • Physical activity. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts.
  • Tobacco and alcohol use. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium.
  • Gender. You’re at greater risk of osteoporosis if you’re a woman, because women have less bone tissue than do men.
  • Size. You’re also at risk if you’re extremely thin (with a body mass index of 19 or less) or have a small body frame because you might have less bone mass to draw from as you age.
  • Age. Your bones become thinner and weaker as you age.
  • Race and family history. You’re at greatest risk of osteoporosis if you’re white or of Asian descent. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
  • Hormone levels. Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged absence of menstruation (amenorrhea) before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
  • Eating disorders and other conditions. People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight-loss surgery and conditions such as Crohn’s disease, celiac disease and Cushing’s disease can affect your body’s ability to absorb calcium.
  • Certain medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, are damaging to bone. Other drugs that might increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications, such as phenytoin (Dilantin) and phenobarbital, and proton pump inhibitors.

What can I do to keep my bones healthy?

You can take a few simple steps to prevent or slow bone loss. For example:

  • Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the recommended dietary allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70.Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
  • Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older.Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, and fortified milk. Sunlight also contributes to the body’s production of vitamin D. If you’re worried about getting enough vitamin D, ask your doctor about supplements.
  • Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
  • Avoid substance abuse. Don’t smoke. Avoid drinking more than two alcoholic drinks a day.

Enlist your doctor’s help

If you’re concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor. He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss.

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12 Foods to Boost Bone Health

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Article by Rebecca Buffum Taylor | Found on WebMD

If you’ve been diagnosed with osteoporosis you know you need to lots of vital nutrients, like calcium and vitamin D. Turns out breakfast may be the best time to give your bone health a lift. Most of the foods and beverages now fortified with calcium are start-your-day kinds of tastes: Orange juice. Milk. Cereal.

Sure, the USDA puts baked herring at the top of the list of calcium-rich food. But who knows a good recipe for that? And instant chocolate pudding is pretty high on the list — but is that really the best nutritional advice if you’re watching your weight? Read more

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Are Sports Drinks Better or Worse Than Water?

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Article by Rachael Rettner | Found on LiveScience

Many sports drinks tout a long list of vitamins and electrolytes on their labels, which makers claim will help keep you at the top of your game during a workout. But are these drinks really better than plain old water?

In general, water is best for hydrating your body when you are working out, said Lauren Popeck, a registered dietitian at Orlando Health in Florida. But if you’re exercising for more than an hour, you might consider a sports drink, particularly if you’ve been sweating a lot, since electrolytes are lost through sweat, Popeck said. Read more

Older Bones Benefit From Dairy Plus Vitamin D

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By Robert Preidt | Article Featured on WebMD
HealthDay Reporter
WEDNESDAY, March 1, 2017 (HealthDay News) — A combination of vitamin D supplements and certain dairy foods may protect against age-related bone loss, a new study indicates.Consumption of milk, yogurt and cheese was associated with higher bone mineral density in the spine and less bone loss in the hip among older adults — but only if they also took vitamin D supplements, researchers said.
Read more

Early Birds May Make Healthier Food Choices Than Night Owls

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Article Featured on Science Daily

Benjamin Franklin famously extolled the virtues of early risers saying, “early to bed, early to rise, makes a man healthy, wealthy and wise” — and a new study out today adds scientific data to the claim that morning people may in fact be healthier. By comparing “morning type” people with “evening type” people, researchers found that morning people ate more balanced foods overall and ate earlier in the day. Published in Obesity, the scientific journal of The Obesity Society (TOS), this is the first study of its kind to examine what and when people with different internal time clocks eat, including macronutrients like carbohydrates, protein and fat.

“Early birds may have an extra advantage over night owls when it comes to fighting obesity as they are instinctively choosing to eat healthier foods earlier in the day,” said TOS spokesperson Courtney Peterson, PhD, of the University of Alabama at Birmingham. “Previous studies have shown that eating earlier in the day may help with weight loss and lower the risk of developing diabetes and heart disease. What this new study shows is that our biological clocks not only affect our metabolism but also what we choose to eat.”

Researchers looked at data from nearly 2,000 randomly chosen people to determine if their circadian or biological clock rhythm (chronotype) affected what they ate and at what time. Clear differences in both energy and macronutrients between the two chronotypes abound, with morning people making healthier choices throughout the day. Evening types ate less protein overall and ate more sucrose, a type of sugar, in the morning. In the evening, they ate more sucrose, fat and saturated fatty acids. On weekends, the differences between the morning and evening type people was even more pronounced, with evening types having more irregular meal times and twice as many eating occasions. The evening types also slept worse and were less physically active overall.

“Linking what and when people eat to their biological clock type provides a fresh perspective on why certain people are more likely to make unhealthy food decisions,” said Mirkka Maukonen, who led the study out of the National Institute for Health and Welfare at the Department of Public Health Solutions in Helsinki, Finland, using data from the national FINRISK 2007 study. “This study shows that evening type people have less favorable eating habits, which may put them at a higher risk for obesity, diabetes and heart disease.”

For people working to lose weight, this new research may provide a compelling window into why they choose to make certain food choices throughout the day, say researchers.

“Clinicians can help steer people to healthier options — and suggest the optimal time to eat these foods — based on what we now know about our biological clocks,” said Dr. Peterson.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.