S MAGAZINE ★ 11 AUGUST 2019 35
HEALTH
amount of sleep we require each
night, according to a study
presented to the European
Society of Cardiology Congress.
Using data from more than a
million adults, scientists linked
both sleep deprivation and too
much time spent in bed to
increased risk of coronary artery
disease or stroke.10pm
Forget burning the candle at
both ends, 10pm is the perfectbedtime, says Dr Jason Ellis,
director of Northumbria Sleep
Centre. “The old wives tale, ‘An
hour before midnight is worth
two after’ does contain some
truth. Earlier sleep tends to be
more physically refreshing as it
contains more slow-wave sleep,
which is good for repairing and
building up your body’s defences.”15 minutes
Get outside in the sun – and
ditch the sunscreen. At least for15 minutes, which is how long
we need to boost poor vitamin D
levels. Figures show one in five
of us in the UK lacks this nutrient
made mainly by the action of
sunlight on skin. Lack of it has
been linked to cancer, multiple
sclerosis and osteoporosis.10 micrograms
To counterbalance our lack
of vitamin D, which is necessary
for bone, muscular and
cardiovascular health and playsa part in reducing fatigue, the
NHS recommends nutrional
supplements. Penny Stables,
nutritionist at TEA+
vitamin-infused tea, says,
“According to NHS guidelines,
UK adults should be getting
a supplement containing 10
micrograms of vitamin D.”20 seconds
Hum Happy Birthday twice – it
should take about 20 seconds- which coincidentally is the time