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# Reperio cookie policy
## Effective: June 16, 2022
Our Privacy Policy (< explains how we collect, use, and share information from and about you when you visit our website, create an account with us, or otherwise interact with us. This Cookie Policy provides more detail about how we use cookies and similar technologies and the choices you have concerning such use.
### ‍**What are cookies?**
Cookies are small text documents or data files that contain a unique identification code designed to be read by other computers. When you visit a website, the webserver you communicate with may ask your web browser for permission to store a cookie on your computer or device. Cookies may be served by the entity that operates the website you are visiting (“first-party cookies”) or by other companies (“third-party cookies”). Web beacons (also known as “pixel tags” or “clear GIFs”), which are small invisible images on a web page or in an email, help deliver cookies, count visits, and understand usage and campaign effectiveness.
### Why do we use cookies and similar technologies?
Like most websites, we use cookies and similar technologies to make it easier for you to interact with our websites. Cookies allow you to skip having to login each time you visit our site and generally keep things on the site running smoothly. Cookies also help us improve your experience by giving us a better understanding of how you use our website and what parts of our websites are most popular.
### How do cookies and similar technologies interact with your devices?
When you visit our site, we will ask your browser for permission to save cookies to your computer. Most web browsers are set to accept cookies by default, but you can usually adjust your browser settings to remove or reject browser cookies. Please note that some aspects of the site may not work as well if you remove or reject cookies.
We use first-party and third-party cookies on our site. Some of these cookies will stay on your computer or device only for as long as you are on the site, while others may last longer, unless you delete them. Please read on for more details about the types of cookies we use.
### What cookies do we use?
The cookies we use fall into one of the following categories.
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***Strictly Necessary:***
*‍*We use these cookies to ensure our site functions properly; they are necessary for our services to function and cannot be switched off in our systems.  They are usually only set in response to actions made by you which amount to a request for services, such as setting your privacy preferences, logging in or filling in forms. You can set your browser to block or alert you about these cookies, but some parts of our services will not work without them. Like the other cookies we use, strictly necessary cookies may be either first-party cookies or third-party cookies.​
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**Preferences:**
**‍**We use these cookies to remember your settings and preferences. For example, we may use these cookies to remember your language preferences.
**Security:**‍
We use these cookies to help identify and prevent security risks.
**Performance & Analytics:**
**‍**We use these cookies to collect information about how you interact with our services and to help us measure and improve them. For example, we may use these cookies to determine if you have interacted with a certain page, and we can use these cookies to learn more about which features are the most popular with our users and where we may need to make improvements.
**Targeted Advertising:**
We and our advertising partners use these cookies to deliver advertisements, to make them more relevant and meaningful to you, and to track the efficiency of our advertising campaigns, both on our services and on other websites and social media.
If you access our mobile application, the advertising identifier associated with your device or other identifiers may be recorded and used for purposes similar to those of cookies.
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If you visit a page which we maintain on a social media site, such as Facebook, it is likely that cookies will also be deployed on your device. The social media site deploys these cookies, even on the pages we maintain, so you will need to use the settings provided by the social media site to change your cookie preferences on these sites.
### How to manage your cookies?
You have a number of options to control or limit how we and our partners use cookies and similar technologies to interact with you, including for advertising.
* Although most browsers and devices accept cookies by default, their settings usually allow you to clear or disable cookies. If you clear or disable cookies, however, some of the features of our services may not function properly.
* To prevent your data from being used by Google Analytics, you can install .
* For information on how our advertising partners allow you to opt out of receiving ads based on your web browsing history, please visit < European users may opt out of receiving targeted advertising through the .
* To opt out of ads on Facebook, Instagram, LinkedIn, Pinterest, Twitter, or Google that are targeted to your interests, use your /Instagram, , , or  settings.
* Additionally, third-party platforms may offer you choices about whether you see customized ads.
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### Contact Us
If you have any questions about our use of cookies and similar technologies, please contact us at privacy@reperiohealth.com.
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# Easy food swaps to try
The path to better health doesn’t always require drastic changes to your diet. There are simple ways to make our everyday dietary choices a little bit better. Oftentimes, that means being aware of foods that seem healthy but aren’t. The biggest culprits are often foods that contain high amounts of sugar and sodium, which can contribute to hypertension and obesity.
The American Heart Association recommends no more than 2,300 mg of sodium per day, and even less for those with high blood pressure (1,500 mg). Here’s a breakdown of table salt sodium equivalents:
1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium
**One of the best food substitutions you can make is swapping salt for low-sodium salt.** According to a , switching to low-sodium salt could save millions of lives around the world. Why is salt so "bad"? Research shows that sodium is strongly associated with an increase in blood pressure and a decrease in cardiovascular health.  In fact, replacing salt with low-sodium salt can decrease your risk of death by 12% percent.
In addition to salt, here are a few more substitutions to try. Please note that although these recommendations provide healthier alternatives, some of the following suggestions are not considered to be foods meant for everyday consumption. For example, switching from burgers to chicken strips helps reduce red meat intake, but eating chicken strips every day probably isn't a great idea. Talk with your doctor or care provider about what diets or foods are right for you.
## Easy food swaps for every meal
### Breakfast
**Whole or oat milk**
Try: 1% milk or unsweetened almond milk
Why? Whole milk is high in fat and carbs while  typically contains simple sugars and canola oil.
**Yogurt with added fruit**
Try: plain greek yogurt with fresh fruit
Why?  of mixed berry fruit on the bottom yogurt has about 200 calories and 36 grams of sugar.
**Waffles and syrup**
Try: whole-wheat waffles with fresh fruit
Why? Complex carbohydrates like whole wheat have been shown to decrease the risk of diabetes.
**Bagel and cream cheese**
Try: whole-wheat toast and peanut butter
Why? Bagels are carb-heavy and cream cheese contains high amounts of fat.
**Iced latte**
Try: cold brew with a splash of milk
Why? Lattes are mostly milk with a shot or two of espresso. Milk, especially whole milk, has a lot of fat and carbs. Switching up your coffee order is an easy way to cut back on extra fat and sugar throughout the day.
**Instant coffee**
Try: brewed coffee or tea
Why?  that instant coffee, rather than coffee that’s brewed using a filter, can raise your LDL cholesterol. Brewed coffee or tea, which contains the cognitive-boosting nutrient flavanol, are healthier options.
**Oatmeal with raisins**
Try: Oatmeal with frozen blueberries
Why? Raisins and other dried fruit are like sugar pills. Although the sugar is naturally occurring, a 1.5-oz box of raisins has about 24 grams of sugar – the equivalent of a Snickers bar.
### Lunch
**Sandwich bread**
Try: pre-sliced bread from the bakery
Why? Many of the breads we buy at the store – even those that look healthy – contain soybean oil, an ingredient that’s been  obesity and diabetes.
**Tuna sandwich**
Try: open-faced tuna sandwich
Why? Using one piece of bread instead of two is an easy way to cut back on carbs.
**Burrito**
Try: a rice bowl or tacos on corn tortillas
Why? Flour tortillas typically contain refined white flour, additives and lots of sodium.
**Cheddar cheese**
Try: goat cheese or feta
Why? Goat and feta cheeses contain conjugated linoleic acid (CLA), a type of fat that reduces heart disease and cancer risk and may help your body burn more fat.
**Burgers**
Try: chicken strips
Why? We didn’t promise all of these recommendations would be conventionally healthy! But if you’re dining out and wanting to forego the burger, choose chicken over beef.
**Bottled dressing**
Try: homemade dressing
Why? Bottled salad dressings often contain high amounts of sugar and sodium. Here’s  for a simple vinaigrette dressing.
### Snacks & Dessert
**Potato chips**
Try: air-popped popcorn
Why? Popcorn has fewer carbs, fat, and protein than chips do. Plus, popcorn is less calorie dense so you can eat more than you would if you were eating the carb equivalent of chips.
**Ice cream**
Try: popsicles
Why? Popsicles containing natural fruit are a great way to satisfy your sweet tooth without all of the added sugar and fat from ice cream.
**Cheese and crackers**
Try: chips and salsa
Why? Cheeses often contain high amounts of fat and cured meats contain high amounts of sodium. Both can increase your risk for hypertension .
**Granola bar**
Try: protein bar
Why? Protein helps you stay full longer while many granola bars contain simple carbohydrates that are digested quickly.
**Trail mix**
Try: walnuts
Why? Commercial trail mixes often contain a lot of sugary ingredients like chocolate and raisins.  that a handful of walnuts a day can lower your cholesterol up to 7.9 percent.
### Dinner
**Iceberg lettuce**
Try: Romaine lettuce
Why? Iceberg lettuce is low in nutritional value. Some restaurants are even  their menus.
**Butter**
Try: Olive oil
Why? Butter is high in saturated fat, which is linked to heart disease. If you like spreading butter on your bread, try dipping in a tablespoon of olive oil instead.
**Side of bread or rice**
Try: baked potato
Why? If you typically serve bread or white rice as your starchy side, maybe try a baked potato. They’re chock full of nutrients and contain resistant starches, which help regulate blood sugar.
**Alfredo sauce**
Try: red sauce
Why? Alfredo sauce contains butter and heavy cream, which means it's high in sodium and fat. Tomato sauce on the other hand tends to have more nutrients.
**White or yellow potatoes**
Try: sweet potato
Why? Sweet potatoes are digested slowly and keep you full.
**Hot dog**
Try: chicken skewers
Why? A  found that eating a single hot dog can reduce your lifespan by 36 minutes.
### Make your life easier with healthcare where you want it
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# Tips for troubled sleepers
70 percent of Americans don’t get enough sleep at least one night a month, and 10 percent of Americans experience chronic insomnia. Sleep experts worry that these numbers are on the rise and that an uptick in chronic diseases and mental health issues will follow.
Decades of research shows that a lack of sleep leads to increased risk of obesity, heart disease and Type 2 diabetes. That’s because the time we spend in deep sleep is critical to helping our bodies recharge and have sufficient energy to stave off diseases and other health problems.
A lack of sleep can also indirectly cause issues like depression and social isolation. Feeling tired influences what we eat, whether or not we have enough energy for social activities or exercise and how we interact with those around us.
**But acknowledging that sleep is important and actually sleeping are two very different things**. For those of us who struggle to fall asleep and stay asleep, a good night's rest often feels elusive and out of our control. But there are proven ways to treat insomnia and sleep troubles. One method sleep psychologists and other experts are turning to is: sleep restriction.
## **Sleep restriction 101**
Sleep restriction helps you retrain your brain and body by creating positive associations with sleep and your bed. Although sleep restriction sounds contradictory to what we want (more not less sleep, please!), the key to getting more sleep in the long run is cutting back on time spent in bed in the short term. That doesn’t mean losing sleep, however. It just means that when you’re in bed, you’ll actually be sleeping instead of tossing and turning.
Here’s how sleep restriction works: let’s say you normally go to bed at 10 p.m. and wake up at 7 a.m. That’s 9 hours of sleep. But if you usually lie in bed until around 1 a.m. before finally falling asleep, then you’re really only getting about 6 hours of sleep. If you want to try sleep restriction, what you would do is:
* Start by either going to bed at 1 a.m. or waking up three hours earlier at 4 a.m. This sounds harsh, but it won’t be forever and it should result in you receiving the same amount of “real” sleep that you normally would.
* After about a week, if you feel like you are spending more than 85 percent of your time in bed actually sleeping, you can start to increase your sleep time by 15 or 30 minutes. So start going to bed at 12:45 a.m. instead of 1 a.m., for example. If your sleep efficiency, (time sleeping/time spent in bed), drops to lower than 80 percent, continue with the restricted sleep schedule.
* Eventually, you’ll land on the right amount of sleep for you. The average adult should sleep between  each night. How much you sleep can depend on your age and natural sleep cycles.
## More tips to help you sleep better
* **Keep a consistent routine.** Life is unpredictable, but try your best to go to bed and wake up at the same time every day, including weekends. Setting a consistent alarm (and not pressing snooze!) can help. Your body likes routines and will start to anticipate sleep and wake times.
* **Avoid caffeine after noon or try switching from coffee to tea.** Caffeine has a . That means it takes that amount of time for your body to eliminate half of the caffeine consumed. The rest gradually goes down from there. The earlier you can stop drinking caffeine, the better.
* **Go to bed only when tired.** If it’s getting to bedtime, but you’re amped up from a night out or just aren’t feeling sleepy, try reading or another soothing activity until you feel ready for bed.
* **If you can’t fall asleep after 15 minutes, get up and do something else.** If you notice that you’re not falling asleep within 15 minutes of shutting your eyes, get up and go to another room. Try some light stretching, listening to a podcast or journaling if you need something to keep your mind occupied.
* **Try white noise.** Trouble sleeping because of noisy cars or snoring partners? Try ear plugs or a white noise machine. A fan works, too.
* **Avoid napping during the day.** Try as much as possible to only use your bed for sleep and sex. No napping in the middle of the day! Your body might get confused and think you only need a few hours or minutes of sleep instead of a full night’s rest.
* **Stop drinking alcohol at least two hours before going to bed.**  Although initially alcohol might help reduce the time it takes to fall asleep, as alcohol is gradually metabolized by liver, the sedative effect wears off. That means that although the last glass of wine before bed might help you fall asleep, it might not keep you asleep for very long.
* **Avoid clock watching.** When you get up, try not to look at the clock. Calculating how many hours of sleep you have left before morning usually increases your anxiety and does the opposite of what you want – relaxing and calming down.
* **Keep the temperature cool, if possible.** Our bodies naturally prefer to sleep in cooler temperatures. That’s because most people  when they sleep. If you use heavy blankets, sleep with the heat, or have a foam mattress, consider making some changes.