Sleep is one of the most valuable and recuperative tools that we have at our disposal. Directly related to the ability to handle stressors life may present, sleep is now scientifically linked to our weight management ability. According to new research presented at the American Thoracic Society’s 105th International Conference there is a surprisingly consistent relationship between body mass index (an indicator of how healthy your weight is for your height) and length and quality of sleep.

Two important hormones play a part in why sleep and weight management are correlated.

Ghrelin: A hormone produced mainly by cells lining the human stomach and pancreas that stimulates hunger, Ghrelin levels increase before meals and decrease after meals. Ghrelin is essential for cognitive adaptation to changing environments and the process of learning.

Leptin: A protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. It an adipose hormone linked closely with energy metabolism, understanding type 2 diabetes, and identifying obesity (The Obesity Leptin gene is located on chromosome 7 in humans).

So, how do these hormones work together? The hormone ghrelin and leptin work together to control appetite. Collectively they respond by increasing (ghrelin) and decreasing (leptin) appetite based on their level of secretion. The scientific finding of note is that the production of ghrelin increases with sleep deprivation.

“If you really want to age quickly,” says Michale Barber, MD, Cenegenics Carolinas, “deprive your body of sleep and it will respond short and long term with devastating age related maladies. From reducing your immune system’s ability to ward off illness to producing a sluggish metabolism resulting in weight gain.”

If that isn’t enough to go running for the pillow, poor sleep also increases feelings of stress and decreases coping mechanisms. Stress increases the hormone cortisol, a proven cause of abdominal obesity.

What to do about it?
If you feel a downward turn in your energy levels, you may be lacking sleep. Sleep needs are individual, but 7-8 hours a day is a good measuring stick. In turn, you may incorporate high sugar, high carbohydrate foods to get a quick fix for your energy slump. The collective result is added abdominal pounds and reduced vitality.

Know the signs of sleep deprivation and adjust as needed. Call Dr. Barber at 843-577-8484 or email Jeremy Jacobs, nutrition specialist at Cenegenics-Carolinas to find out more.

11 Signs That You Need More Sleep
Other signs and symptoms of poor sleep include:
• Over-reliance on caffeinated drinks and snacks to give you energy
• Difficulty waking up/Not feeling refreshed in the morning
• Staying in bed for much longer on free mornings
• Feeling fatigued/sleepy while reading or driving
• Napping or wanting to nap every day
• Finding it difficult to concentrate/make decisions
• Slow reaction times and increased clumsiness
• Heightened irritability/emotions
• Looking tired or ill to others
• Catching every respiratory or stomach bug “that goes around”
• Eating frequently to compensate for weariness

1. Save your cheat day this week for Thanksgiving Day.
If Thanksgiving Day is your only “bad” day of the week, it is unlikely that you will do enough damage to be noticeable. This does mean that you have to get rid of the leftovers though! Send them home with your guests or offer them to a local soup kitchen.

2. Eat the protein and green stuff first!
Fill two thirds of your first plate with protein and veggies, keeping high calorie, fat and carb casseroles and sides to one third of the plate. Protein, fat and fiber slow down the blood sugar and insulin spikes from carbs and help you fill up before you start in on dessert.

3.Eat normally before your Thanksgiving dinner. Remember that everyday should include 4-6 small meals to keep your metabolism ramped up. Many people like to “save up” their calories for the big meal because they know they will overdo it. This causes metabolism to slow down and makes the body prone to storing fat. In addition, eating only one big meal means you’re starving again by dinner! You might end up eating more calories in just one Thanksgiving meal than eating smaller meals throughout the day.

4. Don’t skip your workout!
Actually, 2 is even better! It is best to do a normal workout about 1-2 hours before your Thanksgiving meal. This will prime your
body to use up all of those calories for recovery as opposed to storing them as fat. In addition, exercise has a satiating effect (especially cardio) so you typically eat less after you workout. Afterwards, go for a walk to get your blood flowing and help with digestion. This will encourage your body to release the fats and carbs from your meal for energy (as opposed to the post meal nap, which encourages a spare tire…or two).

Jeremy Jacobs, a masters certified exercise counselor says there are a few simple steps to follow that will help keep weight gain in check.

Here are six ways to get extra benefits from exercise during the holidays:

1. Search for the parking place furthest from your destination, use the opportunity to get some extra walking in, but keep the pace up.

2. Do lunges between your car and the next closest car on every trip to and from your car. “It is great for your legs, butt, heart and your sense of humor,” says Jacobs.

3. When you leave the store, leave the cart, and carry your bags. If that requires multiple trips back to the car to unload that’s even better.

4. Workout or at least walk before that big holiday party. Timing is key – exercise as close as you can to the party for maximum benefit.

5. Remember the numbers, 100 and 10,000. Burn an extra 100 calories a day to combat the extra treats that are hard to resist during the festive season. In addition, try to walk 10,000 steps a day. One way to burn those calories, speed walk when shopping!

6. Make your list, check it twice—add exercising 4 times a week for at least 30 minutes to the Christmas to do list.

Cenegenics Carolinas is a scientifically proven age management facility. Jeremy helps Cenegenics patients deal with weight control issues daily.

Follow these simple tips to fight fat and keep the waistline trim:

Do some math
Drink half of your body weight in ounces of water daily to feel full and stay hydrated during the holiday season.

Eat a pear
These fresh and juicy in-season treats contain two important types of antioxidants that are associated with less weight gain over time. They’re also high in filling fiber and low in calories, making them a win-win sweet solution for your waistline and appetite.

Start counting
Not calories, but your age. Before grabbing for unhealthy food at holiday parties, stop and count to your age. This will give you time to decide if that treat is really worth the calories and fat that come along with it. Chances are you will rethink temptation before digging in.

Have a drink
A drink of green tea, that is. Catechins in green tea may help boost weight loss and diminish body fat. They also may have some beneficial effect on the body’s breakdown of fatty acids.

Slow down
Choose foods that take longer to digest; they will keep the blood sugar steady. Good examples are whole grain cereals with milk, brown rice and peanut butter on wheat bread.

Make the right choices
Choose the stairs, not the elevator. Choose grilled instead of fried. Choose nonfat over full fat milk. Choose extra sleep instead of a late night TV show.

The simple choices can keep the holidays from wreaking havoc on waistlines.

For the rest of us, 7-8 ½ hours are required for both health and productivity. Most of us are building a large and dangerous sleep debt. Individuals with chronic sleep deprivation are likely to have increased motor vehicle accidents as well as short term memory, focus and attention issues. Depression and inability to control appetite are also associated with inadequate sleep. Lastly, obesity and increased vascular inflammation have been linked to poor sleep quantity and quality. Obviously, adequate sleep is a huge preventive medicine issue.

The good news? Researchers are working on a compound that could mimic the gene mutation. Until then, listen to your mother and get 8 hours of sleep.

Five Tips for Sticking to Your Resolutions
1) Establish accountability – Go ahead and put yourself on the line! Having someone who is aware of your goals makes this decision to change, improve or start something new very real. Letting others know about your resolutions is one more way to commit yourself to change.

2) Don’t set unrealistic resolutions – Losing 30 pounds in 2 months, couch to marathon in 3 months. Being unrealistic about your goals will only result in failure. Many people quit because the goal is too big and feels unattainable. Taking small steps will help keep you committed and focused.

3) Have a support structure – Many people cite the feeling of “doing it alone” as a reason for failure. A support structure- family, friends, doctors, trainers – anyone that can give you encouragement, advice, and help celebrate your successes can make the difference between failure and success.

Many people find they are more successful with a third-party, neutral person to track progress and keep them on progressing toward their goal. Consider a free consultation with Dr. Mickey Barber to see if Cenegenics Carolinas’ monthly program and plan of action makes this year the one with real results.

4) Don’t do the same thing and expect a different outcome – This January you sign up for a year gym membership -the same as you did last year -vowing to go at least 5 times a week. By mid-January you are promising to go at least 3 times a week. By Feb 1 you haven’t darkened the doorstep of the gym more than once. Change it up! This year sign up with a trainer to develop a fitness program tailored to you, take tennis lessons, take a spin class, or begin with a Comprehensive Health Evaluation.

5) Schedule the time to make it happen – Make the time in your day to focus on your goal and your progress. “Not enough time” is never an excuse if you are truly committed to your resolution. The difference between a permanent, positive change and a temporary aspiration can be in taking time each day to adjust and rechart the course to your goal.

The premise to losing weight is quite simple, eat less and exercise more. Some people will consume very little in hopes to dropping pounds fast. Dr. Mickey Barber, CEO of Cenegenics Carolinas says cutting too many calories can do more harm than good. She states, “When the body is put into starvation mode, it stores fat and slows the metabolism which will inhibit weight loss.”

There are obvious physical signs and harmful effects of cutting too many calories. Says Dr. Barber, “People can become weak, dizzy, and undernourished from making such a drastic change in their caloric intake; it can even lead to organ damage and gallstones.”

So what is the best way to lose weight? There is a simple solution. Says Dr. Barber, “Patients need to eat a well balanced, low fat diet that is high in complex carbohydrates. At Cenegenics Carolinas, we help people reach their weight loss goal through diet and personalized exercise plans, hormone optimization and lifestyle changes.”

Patients need to remember that cutting back on too many calories could result in weight gain. “Staying on a starvation diet will result in weight regain every time. Once a person goes back to their normal eating habits, the weight comes right back.” In many cases, they gain additional weight because of slower metabolism.

To learn more about losing weight and keeping it off, contact a Cenegenics Carolinas at (843) 577-8484 or mbarber@cenegenics-carolinas.com