Trying to lose weight? According to a new study, there's a simple way to improve your chances that your diet will be successful. You don't have to purchase anything, and you don't have to take any prescriptions or exotic supplements. And add this to the bargain: you might also reduce your risk of a disability later in life.
Sound too good to be true? Well it is. Because in order to get this weight-loss benefit you'll be required to do something far more difficult than shell out a few dollars: You'll have to discipline yourself to get more sleep.
I don't believe I know anyone who's getting enough sleep. I don't. My husband doesn't. My friends, family, colleagues - none of them seem to get enough sleep on a regular basis. Most of us are too rushed and too busy to make sure we get seven to eight hours per night, which is considered ideal for most people.
By some estimates, Americans average about six hours per night. That may be enough for some. But if you want to help make your diet work, you'll probably need more than that, according to a study from Columbia University, presented at the annual scientific meeting of the North American Association for the Study of Obesity (NAASO).
Researchers used almost 10 years of data collected on nearly 18,000 subjects who took part in the National Health and Nutrition Examination Survey (NHANES); a study that gathered information on general dietary and health habits. After accounting for other factors that contribute to obesity, the Columbia team reported these estimates:
* Less than four hours of sleep per night increases obesity risk by 73 percent, compared to subjects who slept seven to nine hours each night
* An average of five hours of sleep per night increases obesity risk by 50 percent
* An average of six hours of sleep per night increases obesity risk by 23 percent
The researchers believe that body chemistry might explain the link between sleep deprivation and obesity. A lack of sleep increases grehlin, a hormone that sends a hunger signal to the brain. At the same time, the level of a protein called leptin drops. Leptin helps suppress appetite, so when the level is low, appetite increases. Combine too much grehlin and too little leptin, and you've set the stage for an intake of too many calories.
For those diligent souls who find a way to reduce their waking hours and get more sleep, a reduced risk of obesity is just part of the reward. Because if body weight is controlled - especially abdominal fat - simple daily tasks may be more manageable in later years.
In another study presented at the NAASO annual meeting, researchers at Wake Forest University Baptist Medical Center demonstrated how abdominal fat may play a role in disability among the elderly. More than 9,000 subjects were measured for waist-to-hip ratio, weight and height. Nine years later these measurements were taken again. At that time the subjects also answered questionnaires about their ability to perform typical daily activities such as household chores, cooking, dressing, etc.
The researchers found that subjects whose abdominal fat increased over the follow-up period were less able to adequately care for themselves and complete the daily tasks most of us take for granted.
Of course, this is only one drawback to out-of-control abdominal fat. Of more concern is the development of metabolic syndrome, for which abdominal fat is one of the key symptoms. As mentioned in previous newsletters, when an expanding waistline is combined with high blood pressure and elevated levels of triglycerides and C-reactive protein, risk of heart disease and type 2 diabetes rises sharply.
I'm not suggesting that getting a little more sleep each night is all it will take to prevent the development of abdominal fat or metabolic syndrome.
But when we connect these dots, and then connect others - such as daily exercise and a balanced diet free of refined simple carbohydrates - a picture of good health emerges.
- Our thanks to Health Sciences Institute at www.hsibaltimore.com, and Larry Meggs for bringing this article to our attention.
I believe sleep is very important and really taken for granted. Thanks for the health advice.
Posted by: Kyle Torres | June 22, 2009 at 02:31 AM