Did you know that lack of sleep may cause excess abdominal weight? Are you getting good quality sleep? If not, you may be contributing to the weight amassing around your waist line.
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
