Out2News Healthy Living

COVID-19 VACCINE UPDATE

21 Jan CDC Logo

Martin County is supporting the Florida Department of Health's efforts to distribute the COVID-19 vaccine to our residents. The Florida Department of Health (FDOH) in Martin County is the lead agency on vaccine distribution in our area. Vaccines are being distributed by the state to the Florida Department of Health in Martin County and Cleveland Clinic Martin Health, however, the supply is limited. And so, we have asked for assistance from our legislative delegation to advocate for regular and increased shipments of the vaccine to FDOH. Martin County is working with our partners and committed to making this information from the state available to our residents.

As of Thursday, January 14, we have the following information to share:

• The Florida Department of Health in Martin County has received 3,300 vaccine doses which have been allocated to priority groups, including frontline health care personnel with direct patient contact and individuals 65 and older, as outlined in Governor Ron DeSantis' Executive Order 20-315.

• The Florida Department of Health in Martin County has allocated all doses of the vaccine that have been received from the state and does not currently know when additional supplies will be available. FDOH Martin will announce via their website at www.MartinCountyHealth.com and Twitter @GoHealthyMartin when additional vaccines are received and appointment scheduling resumes for drive thru vaccination clinics.

• Due to high demand and limited vaccine supply, FDOH Martin is no longer maintaining a wait list for vaccine appointments. To help alleviate high call volume, FDOH Martin is working with local and state partners to identify an online appointment system to assist with scheduling as supplies become available.

• At this time, Cleveland Clinic Martin Health has allocated their vaccine supply and suspended scheduling eligible patients. Scheduling will resume as soon as additional vaccines are received. Continue to monitor my.clevelandclinic.org/landing/covid-19-vaccine/florida for updates.

• The list of Publix pharmacies that are vaccinating patrons has been expanded, however the plan does not yet include any stores in Martin County. For up-to-date information related to vaccinations at Publix pharmacies, visit www.publix.com/covid-vaccine.

• The Village of Indiantown has announced that Florida Community Health Centers will be offering a clinic on Saturday, January 16 from 9 a.m. to 4 p.m. to vaccinate those 65 and older and health care personnel with direct patient contact. Supplies are limited and available on a first-come, first-served basis. For more information, visit the Village of Indiantown's website.

• The Stuart VA Clinic, located at 3501 SE Willoughby Boulevard in Stuart, is offering vaccinations to veterans age 75 and older who are enrolled with the West Palm Beach VA Medical Center for care. Please note that vaccine supplies are limited. For appointments, call (772) 288-0304. For more information, visit www.westpalmbeach.va.gov.

The CDC has contracted with CVS and Walgreens to vaccinate patients and staff in long-term care facilities in Martin County as part of the community response

Four Tips for Good Health in 2021

21 Jan Health Tips

Governor DeSantis Announces the Emergency Rental Assistance Program

21 Jan Fed Emer

As a result of legislation recently passed by Congress, Governor DeSantis announced that the Emergency Rental Assistance Program will soon be available for residents of Florida. Here is the latest update from the Governor’s Office:

In total, the Emergency Rental Assistance Program will provide $1.4 billion in emergency rental assistance to Floridians. Your household may be eligible to receive financial assistance if you meet the following requirements:

You currently qualify for unemployment or have experienced a reduction in household income, incurred significant costs, or experienced a financial hardship due to COVID-19;

You are at risk of experiencing homelessness or housing instability;

Your household income is at or below 80 percent of the area median income, with priority given to households below 50 percent of the area median income.

The State of Florida expects to begin disbursing funds in the coming weeks. For more information about the Emergency Rental Assistance Program, please click here.

As always, our offices are open and ready to assist. You can learn more at our website mast.house.gov/coronavirus or by calling our office at 202-225-3026.

21 Jan After Covid 19 Vaccine FLyer
21 Jan V Safe Flyer
21 Jan V Safe Flyer 2

Hydration During Exercise

21 Jan Don't Forget to Hyderate

Proper hydration throughout the whole day is essential for peek performance even before exercising. Staying hydrated is also particularly important during exercise. Adequate fluid intake is essential to comfort, performance, and safety. The longer and more intensely you exercise, the more important it is to drink the right amount of fluids, along with consuming carbohydrates and minerals like potassium, magnesium, and sodium.1

Dehydration Decreases Performance
Studies have found that athletes who lose as little as two percent of their body weight through sweating have a drop in blood volume which causes the heart to work harder to circulate blood. A drop in blood volume may also lead to muscle cramps, dizziness, fatigue, and heat illness including:

Common Causes of Dehydration:

Inadequate fluid intake (especially before starting exercise and/or not replenishing enough fluids post-exercise)
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty

What Should Athletes Drink?
At baseline, the average amount of fluids lost during exercise for an hour is about 0.5 to 2 liters of fluid or about 2–4 cups of fluid. This comes out to about 12-16 ounces every 5-15 minutes of exercise with performance decreasing after 60–90 minutes without replenishing fluids, carbohydrates, and electrolytes. The wide variability is related to sweat rates, losses and hydration levels of individuals, intensity of the exercise, length of exercise, humidity, heat, and elevation.1

Some methods to estimate adequate hydration:

Monitoring urine volume output and color. A large amount of light-colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. For every pound lost, drink about 3 cups of water.

What About Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. If you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes, including magnesium as this is lost through sweat as well.

Fluids supplying 30-60 grams of carbohydrates per hour are needed for continuous performance beyond 60-90 minutes.

General Guidelines for Fluid Needs

Hydration Before Exercise
Drink about 2.5 cups of fluids or sports drink before bed
Drink about 2.5 cups of fluids upon waking up
Drink another 1.5-2.5 cups of fluids 20-30 minutes before exercising
Hydration During Exercise
Drink 12-16 fluid ounces every 5-15 minutes
If exercising longer than 90 minutes, drink 12-16 fluid ounces every 5-15 minutes of a solution containing 30-60 grams of carbohydrates (or 6%–8% carbohydrate solution), sodium (300-600 mg per hour), potassium, and magnesium.
Hydration After Exercise
Weigh yourself before and after exercise and replace fluid losses.
Drink 24 fl oz or about 3 cups of water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein close to the time when the exercise ends.

Your Heart’s Health

Article by:  Joan Path

Your heart is a pump. It's a muscular organ about the size of your fist and located slightly left of center in your chest. Together, your heart and blood vessels make up your cardiovascular system, which circulates blood and oxygen around your body. Heart disease is the leading cause of death for both men and women. A healthy lifestyle and annual screenings can help to lower the risk. Eighty percent of heart disease and stroke can be prevented with regular exercise, healthy nutrition, tobacco control, and by controlling cholesterol and blood pressure.

What is the difference between coronary artery disease and coronary heart disease?
Coronary artery disease refers to the pathologic process affecting the coronary arteries (the blood vessels of the heart). Coronary heart disease includes the diagnoses of angina pectoris, myocardial infarction (or heart attack), and silent myocardial ischemia.

What are the risk factors for coronary heart disease?
There are a variety of risk factors for coronary heart disease including but not limited to elevated cholesterol, elevated blood pressure, and diabetes. Most people don’t “feel bad” with high blood pressure, elevated cholesterol or diabetes. It is important to have a yearly appointment with your doctor to screen for these conditions. Incorporating exercise (at least 150 minutes per week) and smoking cessation will also decrease your risk of developing coronary heart disease.

How important is it for me to see a doctor, even if I don’t “feel bad?”
Very important. It is imperative for individuals to be aware of factors that can help prevent coronary heart disease, irrelevant of their age. It is estimated that coronary heart disease is responsible for one-third of deaths of individuals over the age of 35. It is also estimated that half of middle aged men and one-third of middle aged women will develop some manifestations of coronary heart disease in their lifetime.

In short, to maintain a heart healthy lifestyle:
Visit with your healthcare provider at least once per year in individuals ages 18 and older.
Stop smoking, aim to exercise 150 minutes minimum per week, maintain a healthy weight and incorporate fresh vegetables, fruits and proteins into your diet.

CLICK UPDATE ABOVE FOR LATEST INFORMATION

OUT2NEWS 2021 JANUARY HEALTHY RECIPES

20 Aug Recipes

Job's Tears Salad with Bacon Dressing

Serves 6

Job’s tears are a gluten-free whole grain, distinctly large, with a mild corn-rice flavor that’s versatile enough to use in countless dishes. Find it at health food stores and Asian markets. While the salad stands before serving, the warm vinaigrette will slightly tenderize the thinly shaved vegetables. If you use a mandoline to slice the beets, deal them into the salad like playing cards so they don’t clump together in stacks. Red beets are fine in this dish as well, though they will color the grains pink.

Ingredients:
1 cup uncooked Job's tears grains 2 bacon slices, finely chopped 2 tablespoons cider vinegar 1 tablespoon olive oil 2 teaspoons honey 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 1/4 teaspoon dry mustard 1 1/2 cups thinly shaved peeled golden beets 1 cup thinly shaved Brussels sprouts 1/2 cup shaved sweet apple (such as Honeycrisp) 1/4 cup shaved red onion

Directions:
Place Job's tears in a medium saucepan; add cold water to cover by 2 inches. Place pan over medium-high; bring to boil. Reduce heat to medium-low; simmer 45 minutes or until chewy-tender. Drain well; place in a large bowl.

Cook bacon in a small skillet over medium until crisp. Stir in vinegar, oil, honey, salt, pepper, and mustard; heat until blended. Stir bacon mixture into warm cooked Job's tears. Gently fold in remaining ingredients. Let stand 5 minutes before serving.

Whole-Grain Veggie Burrito Bowl

21 Jan Burrito Bowl

Ingredients:

1 (3.5-ounce) bag boil-in-bag brown rice (such as Uncle Ben's)
2 tablespoons olive oil, divided
1 teaspoon ground cumin
3 garlic cloves, minced
¾ teaspoon kosher salt, divided
1 (15-ounce) can unsalted black beans, undrained
1 tablespoon chopped chipotle chiles, canned in adobo sauce
1 cup chopped cherry or grape tomatoes
⅓ cup finely chopped onion
¼ cup chopped fresh cilantro
1 ½ tablespoons fresh lime juice, divided
1 jalapeno pepper, seeded and finely chopped
1 ⅓ cups very thinly sliced red cabbage
3 ounces queso fresco, crumbled (about 3/4 cup)
1 ripe avocado, peeled and sliced

Directions:

Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1 1/2 minutes, stirring frequently. Stir in rice and 1/4 teaspoon salt.

Partially drain black beans. Place beans and remaining liquid in a small saucepan; stir in chipotle chiles and 1/4 teaspoon salt. Bring bean mixture to a boil; reduce heat, and simmer 5 minutes.

Combine remaining 1/4 teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine.

Combine remaining 1 1/2 teaspoons oil, remaining 1 1/2 teaspoons juice, and cabbage; toss well.

Divide rice mixture evenly among 4 shallow bowls. Divide bean mixture, tomato mixture, cabbage mixture, cheese, and avocado evenly over rice.

Creamed Curried Spinach

Ingredients:
1 1/2 tablespoons extra-virgin olive oil
1/4 teaspoon crushed red pepper
5 thinly sliced garlic cloves
1/2 cup thinly sliced shallots
3/4 teaspoon curry powder
1 pound fresh baby spinach
1/2 cup plain whole-milk Greek yogurt
1/4 teaspoon kosher salt

Directions:
Cook extra-virgin olive oil, crushed red pepper, and thinly sliced garlic cloves in a large skillet over medium-high until garlic begins to sizzle, about 2 minutes. Add thinly sliced shallots and curry powder; cook 2 minutes. Add fresh baby spinach to pan in batches, stirring until wilted before adding more. Stir in yogurt and kosher salt.

Slow Cooker Pork Chops with Mushrooms and Carrots

Ingredients:
1 ½ cups unsalted chicken stock
1 ½ teaspoons sherry vinegar
3 tablespoons all-purpose flour
Cooking spray
¾ pound carrots, peeled and cut into 2-in. pieces
½ pound shiitake mushrooms, stems removed and caps quartered
½ cup chopped onion
2 garlic cloves, minced
4 thyme sprigs
2 oregano sprigs
1 tablespoon olive oil
4 (6-oz.) bone-in center-cut pork chops
¾ teaspoon kosher salt, divided
¾ teaspoon black pepper, divided
¼ cup dry white wine
6 ounces uncooked whole-wheat egg noodles
2 tablespoons heavy cream
2 teaspoons fresh thyme leaves

Directions:
Combine stock, vinegar, and flour in a 6-quart slow cooker coated with cooking spray. Stir in carrots, mushrooms, onion, garlic, thyme sprigs, and oregano sprigs.

Heat oil in a large nonstick skillet over medium-high. Sprinkle pork chops with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add pork chops to pan; cook 2 minutes on each side. Place pork chops in slow cooker.

Add wine to skillet over medium-high; cook 30 seconds, scraping pan to loosen browned bits. Spoon wine mixture over pork chops in slow cooker. Cover and cook on LOW for 7 hours or until vegetables are tender.

Cook egg noodles according to package directions, omitting salt and fat. Drain.

Slow Cooker Cioppino

Ingredients:

2 tablespoons extra-virgin olive oil
1 ½ cups chopped onion
1 ½ cups chopped fennel bulb
10 garlic cloves, sliced
1 cup dry white wine
2 teaspoons tomato paste
½ cup water
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh thyme
¾ teaspoon crushed red pepper
.38 teaspoon kosher salt
½ pound chopped fresh tomatoes
2 (2-inch) lemon rind strips
2 bay leaves
1 (26-ounce) box chopped tomatoes (such as Pomì)
¾ pound cod, cut into 2-inch pieces
½ pound sea scallops
½ pound peeled and deveined medium shrimp
1 tablespoon fresh lemon juice
¼ cup fresh basil leaves

Directions:

Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add onion, fennel, and garlic to pan; cook 3 minutes or until soft. Add wine and tomato paste to pan, stirring well; bring to a boil. Cook 2 minutes, stirring occasionally.

Carefully pour onion mixture into a 6-quart electric slow cooker. Add 1/2 cup water and next 8 ingredients (through boxed tomatoes) to slow cooker. Cover and cook on LOW for 7 hours.

Uncover; discard lemon rind and bay leaves. Stir in cod, scallops, shrimp, and lemon juice. Cover and cook on LOW 13 to 15 minutes or until fish flakes easily when tested with a fork. Garnish with fresh basil.

Kale Banana Smoothie

Ingredients:

1 banana, cut into chunks
2 cups chopped kale leaves, ribs and thick stems removed
½ cup almond milk
8 ice cubes (optional)
2 teaspoons honey (optional)

Berry Beet Smoothie

21 Jan Berry Beet

Ingredients:

1/2 cup almond milk, 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 cup mixed frozen berries, 1 cup freshly cooked beets, 3 to 5 ice cubes.

Tropical Carrot Smoothie

Ingredients:
2 1/4 cups carrot juice
1 1/2 cups frozen pineapple
1 1/2 cups frozen mango
1–2 kiwi fruits, peeled and sliced

Directions:
Pour the carrot juice into a blender. Add the pineapple, mango and kiwi and process until smooth.

Serve immediately.

21 Jan Exercise for Healthy Bones

18 Self-care Tips to Promote Entrepreneur Health and Wellness

20 Sept Relax a

Article By: Geoff Scott

Men and women running their own ventures might prioritize hard work over their own well-being. Yet it is possible to knock out goals and nurture a business while simultaneously improving health and wellness. Looking for self-care tips that fit into a busy professional life?

You’ve come to the right place.

From simply sleeping more to changing social behaviors you don’t even realize you’re guilty of, there are many steps you can take to improve your physical and mental health as a busy entrepreneur. And in doing so, you’ll improve your productivity as well.

In this article, we provide self-care tips for entrepreneurs you should consider incorporating into your daily life. Many of them you can start working on right away, but others will take time to develop — although trust us, they’re worth developing.

Even if you adopt only one of the following suggestions for improving entrepreneur health and wellness, your quality of life should improve.

Ready to invest in your well-being? Before we dive into the following self-care tips, let’s first explore what self-care actually means and why putting energy into it is worth your time.

The Importance of Self-care for Entrepreneurs:

Like many of the best things in life, self-care requires effort. And if you’re like many entrepreneurs out there, exerting this effort may feel like wasting time better spent working. But there are many proven reasons embracing a few self-care tips can be very worth your energy.

Many forms of self-care boost your overall productivity. Even if you end up working less overall, if you’re working more efficiently, then you get the same outcome.
Self-care will help you live longer. What’s the point of wild business success if you can’t live a long, healthy life and enjoy the fruits of your labor?
You will feel more fulfilled. A big part of effective self-care is targeting a part of your life that could use a boost, and then improving it. Whether it’s working on your social life, physical body, mental state or even spiritual mindset, setting up a long-term plan for enhancing a facet of your life and then acting on it is rewarding.
You’ll have more time to do the things you care most about (other than work). Maybe that’s a special hobby in your life, spending time with your family, traveling the globe or even just watching your favorite television show.
Worried that self-care will take up too much of your time? Don’t be.

Start off small and adopt one (or several) of the following self-care tips for entrepreneurs that best fits your interests and lifestyle.

18 Self-care Tips for Entrepreneurs

Eat healthy,Stay hydrated,Exercise during the day,Practice mindfulness,Be assertive,Reduce your stress,Learn to relax (“Me time”),Know when to say “no.”,Accept (and fix) mistakes,Delegate and outsource,Prepare for the day,Take daily breaks,Develop your support network,Go on vacation,Plan your day (work smarter),Use tools to alleviate stress,Take business calls during work hours only,Get enough sleep.

Why Allergies Develop During Middle Age

20 Aug Hay Fever a

Article by: Maria Noël Groves, RH

Ah, when the days of summer are lazy, hazy, and making people crazy—with hay fever. Ragweed allergies hit hard this at this time of year. The unfortunates are easy to spot—their coughing, watery eyes, sneezing, and fatigue give them away. Among the sufferers are a growing number of middle-aged people who’ve never had hay fever before. Why the sudden uptick of seasonal allergies in the middle aged?

Allergy experts posit several reasons. Air pollution has been found to work synergistically with allergens to create more hay fever symptoms. There have also been increasing levels of pollen counts—both in terms of daily averages and “number of days when pollen exceeds a certain limit,” said Harsan Arshad, professor of Allergy and Clinical Immunology at the University of Southampton, in an interview with the Telegraph. In the past, an allergic response may not have been triggered because pollen levels were lower.

Climate change is also causing an increase in allergies. The Union of Concerned Scientists reported that “carbon dioxide, the heat-trapping gas that is the primary cause of our warming planet, increases the growth rate of many plants and increases the amount and potency of pollen. Rising temperatures extend the growing season and the duration of allergy season.”

Fortunately, there are many ways to fight hay fever naturally.

Natural Remedies for Hay Fever
Butterbur & Nettles as an Antihistamine
Extracts of the herbs stinging nettle and butterbur help relieve seasonal allergy symptoms. Nettle decreases inflammation and acts as an antihistamine. Butterbur also works as an antihistamine, and research shows it can be as effective as Zyrtec and Allegra—
without as much drowsiness or fatigue.

If you want to try butterbur, look for Petadolex; this is a special extract of the herb that removes the liver-toxic pyrrolizidine alkaloids from its roots.

Garlic for Sinus Congestion
This common kitchen herb helps treat allergy-related sinus congestion and coughs. With more than 70 active ingredients, garlic can also help reduce inflammation and boost the immune system.

Other remedies for seasonal allergies include Pycnogenol, a pine bark extract rich in antioxidants, and bromelain, an enzyme derived from pineapple that can reduce nasal swelling and inflammation.

Medicinal Mushrooms for Immunity
“Allergies occur when the immune system is irritated and malfunctioning, eliciting an immune response to otherwise harmless substances,” said herbalist Maria Noël Groves. “Over time, you may be able to decrease incendiary inflammation and retrain the immune system so that you’re less reactive to pollen.”

To do so, Groves recommends medicinal mushrooms including reishi, chaga, and shiitake, as well as astragalus root. All appear to strengthen the immune system, she said.

Homeopathy v. Hay Fever
Researchers have found certain homeopathic treatments help with hay fever. One study showed that hay fever symptoms were better reduced by a homeopathic remedy compared to placebo. In another study of patients with hay fever, the authors found that “the homeopathy group had a significant objective improvement in nasal airflow compared with placebo group.”

Lifestyle Hacks for Hay Fever
In the battle of human versus ragweed, more than herbs are needed. Saline sprays or xylitol sprays help unclog the nose, reduce inflammation, decrease postnasal drip, and flush away allergens. A neti pot works similarly.

Wraparound sunglasses can protect eyes from pollen as can eye drops. During a high pollen day, take a shower when you get home and change your clothing. Keep windows shut as much as possible. Avoid doing yard work.

Certain foods fight allergies by boosting immunity and triggering allergy-easing processes in your body. In addition to garlic, eat broccoli, citrus fruits, onion, and leafy greens like collards and kale.

20 Aug Healthy Eating Plate
19 Aug Healthfully Yours Logo

Lifestyle & Diet Tips for Better Sleep

20 May Better Sleep

Article By: Sara Siskind

Besides creating a comfortable, peaceful bedroom, there are many ways to help induce sleep, starting with diet and daily habits. Preparing for a good night’s sleep should begin at mealtime, especially as it gets closer to bedtime.

There are several foods that help create a calming effect on the brain and body. Here are some practical and easy tips for a restful night.

Rituals to Help Sleep Better
Creating a smarter nighttime routine is one secret to waking up well-rested. What I do in the evening impacts how I sleep.

Exercise at The Right Time
Among its many benefits, such as weight management, stress reduction, and disease prevention, exercise is important to sleep. Without daily exercise, I find myself out of balance.

Even what time I exercise has an impact.

When I exercise in the morning or early afternoon, it helps me fall asleep quicker.
When I exercise within an hour of my bedtime, my body becomes overstimulated, which can lead to insomnia.
I rest more soundly if I stick to a morning routine.

Be Consistent
Try to get up at the same time, whether it’s a weekday, weekend, or vacation. Our body’s internal clock (the circadian rhythm) becomes stabilized with consistent wake-up times. Give it a try for a least 21 days, and you’ll start feeling more rested.

Avoid Electronics and Screentime
I power off my electronics, especially my phone, at least an hour before I want to go to sleep. This helps calm my mind and reduces the strain on my eyes from staring at the screen.

Set the Right Temperature
Next, I make sure the temperature is just right. For me, the perfect temperature is somewhere between 60 and 68 degrees, so my body is neither hot nor cold.

Foods for Better Sleep
Certain foods may help induce sleep. Many of them increase the hormone melatonin that our bodies produce. Some people produce less melatonin than others, so I find it helpful to include these foods in my evening meal or snack.

Tart Cherry Juice
A morning and evening ritual of drinking tart cherry juice has helped me sleep better. Researchers from Louisiana State University found that drinking the juice of Montmorency tart cherries twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.

Pistachio Nuts
Besides being a powerhouse of heart-healthy fats, protein, and fiber, pistachios also contain a significant amount of vitamin B6, which can help induce sleepiness. According to the Alaska Sleep Clinic, a deficiency in B6 has been linked with lowered serotonin levels and poor sleep. Deficiencies in B6 show symptoms of depression and mood disorders, which can also lead to insomnia. I choose high-quality pistachios like Setton Farms Pistachios sold in convenient 100-calorie packs so you don’t overeat them.

Bananas
Bananas contain magnesium and potassium, which are natural muscle relaxers.

Chamomile Tea
Chamomile is a soothing herbal tea that naturally lacks caffeine. Having a hot cup before bed sets my body into relaxation mode.

Kiwis
These fruits contain a significant amount of serotonin. Researchers found eating kiwi daily improved both the quality and quantity of sleep.

No Caffeine After 2
Avoid coffee, tea, and sodas in the afternoon. These drinks can cause restlessness at night. I also avoid foods that contain hidden caffeine, including chocolate, protein bars, vitamin waters, and even decaf coffee. I don’t drink lots of fluids, even water, in the evening as it tends to wake me up at night and disrupts my sleep.