HEALTH
Go back to school with a healthy triad of sleep, diet and exercise
Mark A. Mahoney
Guest columnist
Sept. 1, 2026, 5:03 a.m. ET
As we move into the new school year the need for the triad: adequate sleep, physical activity and a healthy diet are key components to a healthier lifestyle for children as well as adults
There are so many areas where the targets of social media are to foster a “need” for youth to stay glued to their phones which often times leads to less engagement in as well as reduced physical activity. In addition much of the advertisements focus on “foods” that are not so healthy
In order to become a healthier society we need to both talk the science-based and “best practices” talk as well as walk the walk in practice. As these are ongoing concerns, today’s column will focus on these three key areas; provide some summary information with links for more in-depth details
Thanks to the American Heart Association (AHA) and the Sleep Foundation for much of the content provided
An interactive triad
Diet, exercise, and sleep are three pillars of a healthy life. Improving just one of these lifestyle factors can help people lead longer lives
While diet, exercise, and sleep influence one another in complex and innumerable ways, improving all three may be more beneficial for both physical and mental health. Learn about how these activities affect one another and why research has shown that the more you improve these behaviors, the better your well-being
Diet and nutrition
Diet and nutrition affect virtually all aspects of a person’s health. Eating a healthy, balanced diet has been shown to reduce the risk of a myriad of health conditions
Healthful eating doesn’t have to mean dieting or giving up all the foods you love. Educate yourself on how to provide your body with the nutrient-dense fuel it needs
The American Heart Association provides more in-depth information on how to Eat Smart at heart.org
Physical activity and exercise
Exercise is a cornerstone of health and benefits nearly every system in the body. Many of the benefits of exercise can be seen immediately, like reduced anxiety, lowered blood pressure, and better sleep. Consistent exercise offers even more long-term benefits, including better weight management, stronger bones, and a reduced risk of disease
Some real-life benefits of exercise and physical activity can be found at the National Institute of Aging (NIA) link at nia.nih.gov
Don’t lose sight of the fact that some physical activity is better than none. Your psychological and physiological health can reap positive impacts when you get out and move a little more
The complex, restorative effects of sleep
According to the National Sleep Foundation, sleep is when important processing, restoration and strengthening occur throughout your immune, nervous, skeletal and muscular systems. Good sleep benefits your whole body including your heart and brain with effects such as improved mood, memory and reasoning
Sleep offers the body and brain time to restore and recover, affecting nearly every tissue in the body. Most adults need at least seven hours
Sleep allows muscle tissue time to recover between workouts. Sufficient sleep is also important in having the energy to exercise. Not getting enough sleep can lead to being less physically active during the day and reduced muscle strength during workouts
Without enough sleep, people tend to overeat and choose unhealthy foods. Sleep deprivation affects the body’s release of ghrelin and leptin, two neurotransmitters that tell the brain when to consume calories. People who are sleep deprived are more drawn toward high-calorie foods. Chronic sleep loss has been linked to having a larger waist circumference
Sleep deprivation increases the risk of health conditions like diabetes, heart disease, and stroke. Prolonged sleep deprivation can also affect concentration and other cognitive functions
Tips for getting deeper, more restorative sleep with its many benefits can be accessed at sleepfoundation.org
Some final thoughts
While most people know that diet and exercise are two important ways to improve their health, sleep is often overlooked. Sleep hygiene which involves habits that promote quality sleep, can be a starting point for improving your sleep
- Do not eat too late: Be sure to give your body time to digest after eating large meals. Try having dinner earlier in the evening.
- Avoid caffeine: Beware of stimulants like coffee, energy drinks, and soda. If you do consume these, try to limit them to early in the day.
- Move your body: Schedule regular exercise to improve your sleep. While any movement during the daytime is beneficial, aim to get regular, moderate exercise a few days a week. Try to avoid working out too close to bedtime, giving your body a couple hours after working out to wind down before bed.
- Get natural light: Try exercising outdoors, as exposure to natural light during the day can help keep your body in sync with its natural sleep rhythms.
Mark A. Mahoney, Ph.D., R.D.N., has been a Registered Dietitian/Nutritionist for over 40 years completed graduate studies in Nutrition & Public Health at Columbia University and earned a Ph.D. in International/Intercultural Development Education at Florida State University. He can be reached at marqos69@hotmail.com
